Thursday: Why we train…Why we test

Thursday: Why we train…Why we test

Thursday: Why we train…Why we test

“They train at 6am…and they take some prisoners” (Weird right?)

First up – WOW…So Many PR’s on Wednesday!

We saw the progressions in our training pay off in our Level 1 benchmark testing on ‘Annie’ Level 1&2 and All Levels with weightlifting & gymnastic progressions on ‘Elizabeth’…and some serious bad asses stepping up & taking on ‘Amanda’ yesterday showing off their mastery of more advanced CrossFit movements & progressions.

Yeah…I’m a pretty happy coach!

It’s important to remember that not every day is a test.

Most days are training.

Training should be fun. Training should involve pushing yourself out of your comfort zone.

As you progress training should happen far more often than testing.

And then when it’s time for the test…we’re hoping all the hard training you’ve done has paid off…

And PR’s like Wednesday just flow. 

Like I said…happy coaching staff! Thanks for being such awesome Volts & Vixens!

And speaking of training…

Are you a Poser? No not exactly Blue Steel…and not like in high school with the cool kids…

-You want to run..we know it…but how about running like a Track Star?

Like Talladega Nights – If you’re not first you’re last! “I wanna go Fast!”

Well here’s your shot!

 The High Voltage POSE Method Running Skill Clinic

-Saturday August 3rd 11am – 12pm at High Voltage

-Only 12 Spaces total!

-$20 Early Bird price until Friday 8/2

-$25 at the door (yes Coach Katie will be the bouncer – and if there are still spaces left – the last Skill Seminar sold OUT!)

 -$40 non-High Voltage members

 

Sign up at the Box or contact your Roster Coach!

(with there’s so many ways to sign up no wonder there’s so many people already enrolled!)

And Run like a Track Star (minus any doping! Sorry Tyson Gay!)…

Thursday’s Training: 

Skill: 

A1. Assisted Pull-ups

  • 6-8 reps @ 31A0
  • Rest 30 sec

A2. GHD Sit-ups

  • 8-10 reps
  • Rest 30 sec

A3. Walking Lunges

  • 10-12 reps @ 3010
  • Rest 45 sec

 

WOD: 3 Min AMRAP rest 1 Min x 5 Rounds

  • 12x Wall Ball
  • 10x Knee Raises 
  • 8x Walking Lunge Steps
  • 6x Push Ups
  • 4x Box Jumps & Step Down

Ax3

A1. Barbell Bent Over Row

  • 8-10 reps

A2. GHD Sit Ups

  • 10 reps

 

B. 7 Min AMRAP rest 3 Min 7 Min AMRAP

  • 20x Wall Ball
  • 15x Double Unders
  • 10x Toes to Bar
  • 5x Box Jumps
  • +1 Pistol every Round (first round 1 second round 2 etc)

Ax3

A1. HS Hold Against Wall or Free Standing with Partner

  • 30 seconds

A2. MU Transition Work

A3. GHD Sit Ups

  • 15 reps

 

B. 7 Min AMRAP rest 3 Min 7 Min AMRAP

  • 20x Wall Ball
  • 15x Double Unders
  • 10x Toes to Bar
  • 5x Box Jumps
  • +1 Pistol every Round (first round 1 second round 2 etc)