Friday: Full Effort Weekend!

Friday: Full Effort Weekend!

Friday: Full Effort Weekend!

‘Congrats to Hawk for getting a gym record 62 Cals in 1 Minute on the AirDyne!’ Now THAT is Full Effort!


This Saturday we have 4 Volts & Vixens representing our ENTIRE High Voltage Community at the WOD Gear Games at Cal Tech inPasadena.

This event has grown into one of the biggest team competitions in the country and when you come out to support our own you’ll also get to see some of the top fitness athletes in the world!

Our team is consists of Coach Katie Hayley Coach Ryan and Chad. It’s a pretty awesome group and we’re proud to have them go out there and give their Full Effort.

I had a talk with each member as the event got closer to make sure their head is in the right place – and that the transition from training to competition has taken place.

I was talking with Katie and she told me that they put High Voltage in one of the final heats because they saved higher ranking teams for the end (first WOD for us is at 12pm!) – and that they must have thought that they were the Regional Team from High Voltage.

‘Katie – you ARE on Regional Team. So was Hayley!’

It was a pretty funny moment for both of us…but it was also really insightful.

With CrossFit there are so many aspects of fitness to work on to achieve truly balanced fitness. Sometimes we get so caught up in what we struggle on we forget to be gracious to ourselves and enjoy the things we do well even if it’s just a small PR or a fun day of training.

Even the coaches and in this instance Katie sometimes don’t realize just HOW FAR they’ve come. I mean last year before the WOD Gear Games Katie got her first hand stand push up…this year she strings together muscle ups and has put 40# on her clean & jerk…that’s NOT the same person.

Which is just another reason why we focus on giving your Full Effort every time you come into the box. Effort is what matters – for them this weekend and for each of us every day at the box.

Without giving your Full Effort you may not ever know what you’re capable of.

Here’s to our 4 Volts & Vixens repping each of us and seeing what they’re capable of this weekend!


Friday’s  Training: 

Skill: Push Press

  • Sets of 5 Reps


WOD: 10 Minute AMRAP

  • 10x DB Thrusters
  • 10x Burpees
  • 10x Pull Ups

Skill: 3x Press 5x Push Press (that’s one complex)


WOD: 3 Rounds for time

  • 10x DB Thrusters
  • 10x Burpees
  • 10x Pull Ups

Ax4. Press Push Press Power Jerk Complex

  • 1 press -3 push press – 5 power jerk (that’s one unbroken complex)


B. 3 RFT:

  • 10x Thrusters (95/65)
  • 10x Burpees
  • 10x CtB Pull Ups


C. Prower finisher as needed