Tuesday: Behind the Curtain

Tuesday: Behind the Curtain

Tuesday: Behind the Curtain

So we’ve been building in our programming specifically over the last 4 months on a new cycle I created.

Well I didn’t ‘create’ the idea of a cycle but here’s where we’ve been and where we’re going.

June was our structural focus and the overall theme was a strength cycle. The next step in the continuum is a strength-speed cycle and that was July. August transitioned to a Speed-Strength cycle and this September it’s designed to be a ‘Speed’ cycle. This doesn’t mean that there aren’t all aspects of fitness in each cycle to be sure there definitely are.

But…what we’ve been building towards is that the strength work structural balancing and specific energy system work we’ve built in each of you over the last 3 months is designed to turn into you moving fast while staying healthy.

If you’re one of the plethora (yes a plethora #3amigos) of Volts & Vixens making big gains over the summer then this month is really going to be something special!

Just like any properly designed program – not every day is a test – most days are still ‘training’ and created to enhance the overall progression of your fitness development.

Making you Ever Ready for anything while also keeping you as healthy as possible and unleashing your full athletic potential is something that your Coaches and I have a good sized obsession with.

There’s nothing I love hearing more than when our High Voltage Coaches talk about how so many people in their classes enjoy hearing about ‘why’ the things we do are designed to work. I love it even more because I know how great of Coaches they are and they’re capable of explaining it to each of you. It’s really cool.

So have some fun at the box today…just because this is the stuff happening ‘behind the scenes’ doesn’t mean it should take away from your WOD…I actually think that understanding this stuff and part of why we are a School of Elite Fitness is that it makes the WOD’s That Much Better!

It also makes each of your PR’s that much better too…it speaks to how hard each of you train day in and day out. How much your coaches put in to your training sessions every time you show step inside our doors…and how over years of putting your blood sweat & tears on the line that you are still able to progress and break through our big goals together.

-Tim

PS – if you’re interested in being one of these ‘awesome’ coaches I can’t stop bragging about…we’re having our next Instructor Training Program (ITP) meeting this Thursday night at 6:30pm at High Voltage.

There is no charge for current High Voltage members. Because we’ve received so many requests about our ITP from other boxes we will open it to the larger community. It is $500 per ITP Level to participate.

If for any reason you cannot make Thursday night or would like more information please email me directly at tim@crossfithighvoltage.com

 

Our Week 1 WLC Sponsor – check out the amazing meals that keep High Voltage healthy!

eliteEATS logotype horizontal (larger)www.eliteeats.net

 

Pre-Skill Structural:
Strict Chin Up x 3 sets w/partner: 31A1
Skill: Back Squat: in 12 minutes build to a heavy 5 rep
WOD: For time
400m Run
30x Wall Ball
30x Sit Ups
30x Jumping Pull Ups

Pre-Skill Structural:
Strict Chin Up x 3 sets w/partner: 31A1

Skill:

Back Squat: in 12 minutes build to a heavy 5 rep

WOD: For time
400m Run
30x Wall Ball
20x Hanging Knee Raises
10x Pull Ups

A. Back Squat: Build to a Heavy Triple in 12 minutes rest 2 seconds at the top of every rep Explode UP!
B. In 10 Min Build to a 1RM Pull Up (weighted)
C. For time: (10 min cap)
400m Run
30x Wall Ball
20x Toes to Bar
10x Muscle Up (sub to Bar CtB chin etc – keep output HIGH)

This WOD should be a sprint 🙂