Friday: Teams

Friday: Teams

Friday: Teams

Coach Dan has an awesome word on the importance of teams!IMG_0241Hey everybody Coach Dan here.  Today I want to talk about the strength in numbers or more simply put: a team.  We all know that feeling of being so exhausted that you think you couldn’t possibly go on.  Your partner is yelling at you to pick the bar back up or do one more air squat.  In your head amidst all of the obscenities and doubt you’re probably just wishing that you could tag that partner in to take over so that you can catch your breath just for a second.  Well maybe you can!

If you’ve never done a Team WOD before you’re really missing out.  It gives you a great opportunity to build camaraderie with your community meet a new friend or tackle a difficult challenge with a little support.  While some WODs can be challenging when you struggle with certain movements in a Team WOD you have the opportunity to trade on your strengths and accomplish some pretty awesome results.

Team WODs consist of 2 3 or maybe 4 members working away at reps together or doing different things to achieve a final singular objective. It doesn’t matter what level of proficiency you are at or the level of your teammate(s).  They’re also really great for new members who haven’t yet had a chance to meet a lot of people.  We all know how intimidating it can be to walk into a CrossFit gym and see all these awesome athletes doing what seems like amazing and impossible things.  Even though High Voltage is one of the most welcoming communities in athletics it’s nice to feel like you’re part of a group and accepted.

There is also a benefit to the accountability aspect of your training when participating in a Team WOD.  Your teammates are counting on you to do your part and we all know the old saying about only being as strong as your weakest link.  The good news is within the protection and support of your team rather than languishing in complacency you may actually surprise yourself.  I’ve seen lots of people do things they never imagined they could do during a Team WOD.  You might push a little harder move a little faster or lift a little heavier knowing that you’re surrounded by that safety net of positivity.

Whether you’re a certified Firebreather or a brand new CrossFitter we all can benefit from the team dynamic.  Even the most elite level athletes at our gym can learn something from working with a partner no matter their ability level.   Being part of a team doesn’t take away from the value of the individual it actually dramatically increases it.  Even with marginal abilities everyone improves their skills with the help and cooperation of others.

It comes down to a little thing called synergy.  Synergy is a term to describe a system with capabilities that are more than the sum of its parts.  Putting motivated and cooperative people together the result is greater than rather than equal to the sum of their separate abilities. The interaction between different people’s abilities stimulates all participants to reach greater heights. A team creates motivational feedback between individuals that can lead to unexpected and superior results.   When this kind of synergy is combined with each team member doing their best the result is a very strong team.IMG_0139

All that being said come by this Saturday at 9am or 10am and try out one of the Team WODs I will be coaching.  You’re guaranteed to have a blast and you might just learn something about yourself or make a new friend that you wouldn’t see during the week.  If you’re on Team High Voltage then you’re just starting to learn a whole new definition of what a team is which will further be explored this Saturday at 1pm.

Andrew Carnegie said “Teamwork is the ability to work together toward a common vision.  It is the fuel that allows common people to attain uncommon results.”

I hope to see you all on Saturday!

  Friday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. 10min EMOM

  • 3 touch and go squat cleans into thrusters


A. Thruster

  • Sets of 3 going up in weight
B. 5 rounds (20 minutes total)

  • 30 second AMRAP Back Squat
  • 15 second transition
  • 30 second AMRAP Toes 2 Bar
  • 15 second transition
  • 30 second AMRAP Hand Release Pushups
  • Rest 2 minutes


  • Partner A works through one full round of the workout while Partner B spots and rests 2 minutes
  • Partner B works through one full round of the workout while Partner A spots and rests 2 minutes
  • (If you need to change weights do it immediately after your partner finishes their squats)
WOD: 5 Rounds 1 minute at each station

  • Single-Arm Dumbell Thruster (Alternate arms every 3 reps)
  • 10M Bear Crawl
  • Ball Slams
  • Rest