Josh in the Gym: Borrowing Hayley’s Belt

Josh in the Gym: Borrowing Hayley’s Belt

Josh in the Gym: Borrowing Hayley’s Belt

Don’t you just hate ‘that’ person?   You know…the one who gets to ‘rest’ during double unders. What does that even mean?   REST…during dubs? No way. It’s the worst part of the workout.   True story – when I started CrossFit, I watched this (linked) video of Chris Spealler crushing ‘Annie…the benchmark workout with the MOST double unders.   I went to Target, bought a jump rope…headed over to 24 Hour f**ness…and thought I was all set to beat his time.   And then I didn’t make it through the round of 50 doubles! I was so pissed off, that I threw my rope in the corner and went home.   Seriously, it happened…and if you can relate to this feeling…you’re not alone.   But not to worry…you’ve asked…and we’ve got your back! (just not where those whip marks are from the missed doubles)   Presenting the first High Voltage Skill Mastery Seminar!

  • ·      Saturday, June 22 @11am-12pm…at High Voltage
  • ·      The ‘Double Under Like a MoFo’ Skill Seminar
  • ·      Appropriate for beginners, intermediate, or anyone still struggling with the dubs!

This Skill Seminar is designed to improve your:

  • ·      Proper double under and jump rope mechanics
  • ·      Body positioning and common faults
  • ·      Beginner, intermediate, and advanced progressions
  • ·      Drills & Skill Transitions
  • ·      Homework (so you can keep improving!)

Sign up at the box…this Skill Seminar is limited to 12 people, and is first come, first dubbed.   $20 early registration. $25 the day of (June 22), and if there are remaining spaces. $40 non-High Voltage member price (no early bird discount).   Get your rope…it’s time to float!   -Tim

Thursday’s Training: 

Pre-Skill Structural: Partner Assisted Strict Pull Ups

  • 3  sets @ 31A1
  • 5-7 reps

Skill: Kipping Pull Up Progressions   WOD: 15 min: AMRAP

  • 10x DB Push (alt arms)
  • 10x Bachelor Makers (alt arms)
  • 200 meter run
  • 10x Sit ups w/ DB

A. Snatch Progressions & Hang Power Snatch

  • 4sets of 5 reps                               

B. 20 Minute Alt EMOM

  • 5xOHS
  • 20x Single Lateral Hops over hurdle
  • 5x ADAP Push Up (parallete, ring, regular)
  • 5x GHD Back Extension

A. Hang Power Snatch Complex

  • 4 sets of 3x3x3

B. 20 Minute Alt EMOM

  • 5xOHS
  • 20x Single Lateral Hops over hurdle
  • 5x ADAP HSPU
  • 5x GHD Back Extension @ 2020

Bullet Proof Shoulders Finisher (3)

Don’t you just hate ‘that’ person?   You know…the one who gets to ‘rest’ during double unders. What does that even mean?   REST…during dubs? No way. It’s the worst part of the workout.   True story – when I started CrossFit, I watched this (linked) video of Chris Spealler crushing ‘Annie…the benchmark workout with the MOST double unders.   I went to Target, bought a jump rope…headed over to 24 Hour f**ness…and thought I was all set to beat his time.   And then I didn’t make it through the round of 50 doubles! I was so pissed off, that I threw my rope in the corner and went home.   Seriously, it happened…and if you can relate to this feeling…you’re not alone.   But not to worry…you’ve asked…and we’ve got your back! (just not where those whip marks are from the missed doubles)   Presenting the first High Voltage Skill Mastery Seminar!

  • ·      Saturday, June 22 @11am-12pm…at High Voltage
  • ·      The ‘Double Under Like a MoFo’ Skill Seminar
  • ·      Appropriate for beginners, intermediate, or anyone still struggling with the dubs!

This Skill Seminar is designed to improve your:

  • ·      Proper double under and jump rope mechanics
  • ·      Body positioning and common faults
  • ·      Beginner, intermediate, and advanced progressions
  • ·      Drills & Skill Transitions
  • ·      Homework (so you can keep improving!)

Sign up at the box…this Skill Seminar is limited to 12 people, and is first come, first dubbed.   $20 early registration. $25 the day of (June 22), and if there are remaining spaces. $40 non-High Voltage member price (no early bird discount).   Get your rope…it’s time to float!   -Tim

Thursday’s Training: 

Pre-Skill Structural: Partner Assisted Strict Pull Ups

  • 3  sets @ 31A1
  • 5-7 reps

Skill: Kipping Pull Up Progressions   WOD: 15 min: AMRAP

  • 10x DB Push (alt arms)
  • 10x Bachelor Makers (alt arms)
  • 200 meter run
  • 10x Sit ups w/ DB

A. Snatch Progressions & Hang Power Snatch

  • 4sets of 5 reps                               

B. 20 Minute Alt EMOM

  • 5xOHS
  • 20x Single Lateral Hops over hurdle
  • 5x ADAP Push Up (parallete, ring, regular)
  • 5x GHD Back Extension

A. Hang Power Snatch Complex

  • 4 sets of 3x3x3

B. 20 Minute Alt EMOM

  • 5xOHS
  • 20x Single Lateral Hops over hurdle
  • 5x ADAP HSPU
  • 5x GHD Back Extension @ 2020

Bullet Proof Shoulders Finisher (3)

We’re super stoked to already have 7 Volts & Vixens step up to Lift Like a Bad Ass (and from Katie’s video…Stalk Like a Bad Ass) this summer!

But maybe you don’t know if 30 focused sessions with a Pan Am Games Silver Medalist Weightlifter is for you…

Well The Mayor of High Voltage was worried about that…listen to Jeff Hopkins now and believe him later.

“I’m 44-years old. People my age or older are prone to back problems stemming not just from athletics, but from everyday activities…hoisting the water cooler bottle at work, lifting their kids, even carrying groceries. Learning proper Oly lifting form has given me the confidence that I can do anything in the Box (and in life) and avoid injury.

Oly lifting has helped me grow so much as a CrossFitter. Every move requires preparation, strength, flexibility and most of all, split-second timing. Now I strive to find the best timing for jump rope, butterfly pull-ups…every movement we do.

You know how they say ‘Big guys lift more weight, right?’ Wrong! Oly lifting opened my eyes to what any size athlete can do if they have the correct form, timing, and flexibility. It’s really humbling, and motivates me to get better at it…and every other aspect of CrossFit.”

There you have it Volts & Vixens…the final word. High Voltage created – Mayor approved.

 Ready to step up your game? The Early Bird Special link will be Dust in the Wind today (Friday) at 5pm.

Here’s those links one more time: 1 Payment – 2 Payments.

Friday’s Training: 

Pre-Skill: Anaerobic

  • 20 second Airdyne Sprint x 2 Sets 

 

Skill: Overhead Squat

  • 10-12 reps

 

WOD: 1 min per station  3x through – rest 1 minute after each round is complete

  • Overhead Squat
  • Push Ups
  • Box Step Ups & Step Downs (alt legs)
  • Shuttle run (10m)    

Pre-Skill Anaerobic:

  • 20 sec Airdyne Sprint x 3 Sets                                                                              

 

A. OHS

  • 4 x 8-10 reps                                                                                                                                                                

 

WOD: 1 min per station  3x through – rest 1 minute after each round is complete

  • Overhead Squat (from ground or rack as needed)
  • Clapping Push Ups 
  • KB Goblet Box Step Ups & Step Downs (alt legs)
  • Shuttle run (10m)     

A. Deadlift

  • 4 x 5 reps @ 2020

Bx3 sets

B1. Strict, Narrow Grip Chin Ups

  • 3 x  6-8 @31×1

B2. GHD Sit Ups

  • 3 x 15

WOD: 12 Min AMRAP

  • 200 Meter Run
  • 5x KB Snatch each arm (from the hang – 5L/5R)
  • 15x V-ups
  • 25x Back Extensions 

Don’t you just hate ‘that’ person?   You know…the one who gets to ‘rest’ during double unders. What does that even mean?   REST…during dubs? No way. It’s the worst part of the workout.   True story – when I started CrossFit, I watched this (linked) video of Chris Spealler crushing ‘Annie…the benchmark workout with the MOST double unders.   I went to Target, bought a jump rope…headed over to 24 Hour f**ness…and thought I was all set to beat his time.   And then I didn’t make it through the round of 50 doubles! I was so pissed off, that I threw my rope in the corner and went home.   Seriously, it happened…and if you can relate to this feeling…you’re not alone.   But not to worry…you’ve asked…and we’ve got your back! (just not where those whip marks are from the missed doubles)   Presenting the first High Voltage Skill Mastery Seminar!

  • ·      Saturday, June 22 @11am-12pm…at High Voltage
  • ·      The ‘Double Under Like a MoFo’ Skill Seminar
  • ·      Appropriate for beginners, intermediate, or anyone still struggling with the dubs!

This Skill Seminar is designed to improve your:

  • ·      Proper double under and jump rope mechanics
  • ·      Body positioning and common faults
  • ·      Beginner, intermediate, and advanced progressions
  • ·      Drills & Skill Transitions
  • ·      Homework (so you can keep improving!)

Sign up at the box…this Skill Seminar is limited to 12 people, and is first come, first dubbed.   $20 early registration. $25 the day of (June 22), and if there are remaining spaces. $40 non-High Voltage member price (no early bird discount).   Get your rope…it’s time to float!   -Tim

Thursday’s Training: 

Pre-Skill Structural: Partner Assisted Strict Pull Ups

  • 3  sets @ 31A1
  • 5-7 reps

Skill: Kipping Pull Up Progressions   WOD: 15 min: AMRAP

  • 10x DB Push (alt arms)
  • 10x Bachelor Makers (alt arms)
  • 200 meter run
  • 10x Sit ups w/ DB

A. Snatch Progressions & Hang Power Snatch

  • 4sets of 5 reps                               

B. 20 Minute Alt EMOM

  • 5xOHS
  • 20x Single Lateral Hops over hurdle
  • 5x ADAP Push Up (parallete, ring, regular)
  • 5x GHD Back Extension

A. Hang Power Snatch Complex

  • 4 sets of 3x3x3

B. 20 Minute Alt EMOM

  • 5xOHS
  • 20x Single Lateral Hops over hurdle
  • 5x ADAP HSPU
  • 5x GHD Back Extension @ 2020

Bullet Proof Shoulders Finisher (3)

We’re super stoked to already have 7 Volts & Vixens step up to Lift Like a Bad Ass (and from Katie’s video…Stalk Like a Bad Ass) this summer!

But maybe you don’t know if 30 focused sessions with a Pan Am Games Silver Medalist Weightlifter is for you…

Well The Mayor of High Voltage was worried about that…listen to Jeff Hopkins now and believe him later.

“I’m 44-years old. People my age or older are prone to back problems stemming not just from athletics, but from everyday activities…hoisting the water cooler bottle at work, lifting their kids, even carrying groceries. Learning proper Oly lifting form has given me the confidence that I can do anything in the Box (and in life) and avoid injury.

Oly lifting has helped me grow so much as a CrossFitter. Every move requires preparation, strength, flexibility and most of all, split-second timing. Now I strive to find the best timing for jump rope, butterfly pull-ups…every movement we do.

You know how they say ‘Big guys lift more weight, right?’ Wrong! Oly lifting opened my eyes to what any size athlete can do if they have the correct form, timing, and flexibility. It’s really humbling, and motivates me to get better at it…and every other aspect of CrossFit.”

There you have it Volts & Vixens…the final word. High Voltage created – Mayor approved.

 Ready to step up your game? The Early Bird Special link will be Dust in the Wind today (Friday) at 5pm.

Here’s those links one more time: 1 Payment – 2 Payments.

Friday’s Training: 

Pre-Skill: Anaerobic

  • 20 second Airdyne Sprint x 2 Sets 

 

Skill: Overhead Squat

  • 10-12 reps

 

WOD: 1 min per station  3x through – rest 1 minute after each round is complete

  • Overhead Squat
  • Push Ups
  • Box Step Ups & Step Downs (alt legs)
  • Shuttle run (10m)    

Pre-Skill Anaerobic:

  • 20 sec Airdyne Sprint x 3 Sets                                                                              

 

A. OHS

  • 4 x 8-10 reps                                                                                                                                                                

 

WOD: 1 min per station  3x through – rest 1 minute after each round is complete

  • Overhead Squat (from ground or rack as needed)
  • Clapping Push Ups 
  • KB Goblet Box Step Ups & Step Downs (alt legs)
  • Shuttle run (10m)     

A. Deadlift

  • 4 x 5 reps @ 2020

Bx3 sets

B1. Strict, Narrow Grip Chin Ups

  • 3 x  6-8 @31×1

B2. GHD Sit Ups

  • 3 x 15

WOD: 12 Min AMRAP

  • 200 Meter Run
  • 5x KB Snatch each arm (from the hang – 5L/5R)
  • 15x V-ups
  • 25x Back Extensions 

So today was a little strange with my training, but it worked out really well based on what I need to work on. Due to some schedule changes I ended up Coaching the Advanced Class, so I snatched and hit Clean and Jerks before the class started.

Rested 4 hours.

I knew I was closing up the gym, so I stayed after hours and came up with a cool little power lifting circuit. I wanted to do some heavy squats, but I’m always concerned that I’ll hurt my back, so I asked Hayley if I could borrow her weight belt.

Belt

Leave it to Hayley Amber Montroy to get a weight belt in the loudest color possible lol.

Weight belts are actually a great tool for more advanced lifters. The reason is that most beginners simply don’t lift enough weight to do enough really harsh damage to their backs. Once you become more familiar with the lifts, weight belts become more and more necessary for safety. It worked out great for support, and was surprisingly fashionable :).

Thursday’s Training:

Afternoon:
In 15 Mins – Find a heavy single snatch.
Nailed 215#

Failed 230# 3 times. It’s close though. I’m getting under it just fine, but the catch is the most difficult part.

In 15 Mins – Find a heavy Single Clean & Jerk.
Hit 255#

Then cleaned 275#. Haven’t jerked in a while and didn’t have the juice to attempt.

4 Hours Later:
A1. Back Squat
5-5-5
325#

A2. Bench Press
5-5-5
205#

A3. Weighted Pull Ups @ 31X1
5-5-5
35#

Overall, it was a great day of lifting. Ate some awesome eliteEATS to refuel afterwards.

Mobility:
Overhead Doorjam stretches
2 Mins per Arm

Watching John Carpenter’s ‘Escape from L.A’. I wonder how much Snake Plissken can Strict Press…

Probably way more than we’ve ever even thought of ever lifting ever.