Monday: Fitness, Performance, Sport

If you HATE your back, then you’re going to LOVE 16.4!

Obviously I’m making light of the situation, but it’s going to be very important with the combination of these particular movements to protect your back by prioritizing your technique.

We should always be putting consistency in good form as our main focus.  As coaches, we will always honor and celebrate proper & safe movement over speed & weight.

Today’s workout is a great reminder for all of us to dial it in and focus so that we aren’t feeling the pain later.

DON’T FORGET THAT TONIGHT’S THEME FOR FNL 16.4 IS SUPERHEROS!

Come representing your favorite hero (or villain) and maybe it’ll give you that little extra push you need to conquer the WOD.

You’ll definitely need some clean fuel to give you that boost or help you recover, and for Friday Night Lights 16.4 we have another awesome sponsor: RX Bars!

They’re the bars we already carry in the pro-shop in the lobby. Made from real food, generally 5 ingredients or less.  Delicious, nutritious, and a great deal at only $3.00 a bar!

Well that deal is about to get better!

As part of their sponsorship for 16.4, anytime from Thursday @ 5pm when the WOD is announced, until Monday @ 5pm when your scores are due, we’re offering a DEEP discount.

cfhv_rto_banner rxbar

Buy a box of 12 bars for 25% off!  You can mix and match ANY flavors you want with this special offer!  Only $27 (down from $36) for a box of 12 bars!

We have limited stock in our closet, so get yours quick!

Final reminder! THIS Saturday, March 19 @ 11:30am (after open gym) is our ladies only special farewell WOD with Katie!

As per her request, it’s a “shorts only” class, and we really would like to encourage as many of our women as possible to come out to this special WOD and see Katie off proper!


Friday’s Training:

16.4:

RX:

13 MINUTE AMRAP:

55 DEADLIFT
55 WALL BALL
55 CAL ROW
55 HSPU

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

SCALED:

55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

MASTERS:

55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

SCALED MASTERS:

55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

 

 
If you HATE your back, then you’re going to LOVE 16.4!

Obviously I’m making light of the situation, but it’s going to be very important with the combination of these particular movements to protect your back by prioritizing your technique.

We should always be putting consistency in good form as our main focus.  As coaches, we will always honor and celebrate proper & safe movement over speed & weight.

Today’s workout is a great reminder for all of us to dial it in and focus so that we aren’t feeling the pain later.

DON’T FORGET THAT TONIGHT’S THEME FOR FNL 16.4 IS SUPERHEROS!

Come representing your favorite hero (or villain) and maybe it’ll give you that little extra push you need to conquer the WOD.

You’ll definitely need some clean fuel to give you that boost or help you recover, and for Friday Night Lights 16.4 we have another awesome sponsor: RX Bars!

They’re the bars we already carry in the pro-shop in the lobby. Made from real food, generally 5 ingredients or less.  Delicious, nutritious, and a great deal at only $3.00 a bar!

Well that deal is about to get better!

As part of their sponsorship for 16.4, anytime from Thursday @ 5pm when the WOD is announced, until Monday @ 5pm when your scores are due, we’re offering a DEEP discount.

cfhv_rto_banner rxbar

Buy a box of 12 bars for 25% off!  You can mix and match ANY flavors you want with this special offer!  Only $27 (down from $36) for a box of 12 bars!

We have limited stock in our closet, so get yours quick!

Final reminder! THIS Saturday, March 19 @ 11:30am (after open gym) is our ladies only special farewell WOD with Katie!

As per her request, it’s a “shorts only” class, and we really would like to encourage as many of our women as possible to come out to this special WOD and see Katie off proper!


Friday’s Training:

16.4:

RX:

13 MINUTE AMRAP:

55 DEADLIFT
55 WALL BALL
55 CAL ROW
55 HSPU

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

SCALED:

55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

MASTERS:

55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

SCALED MASTERS:

55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

 

 
This week at High Voltage [the High Voltage Weekly]

It’s Feel the Love Month at High Voltage! We’ve got a ton of awesome stuff planned for our Community this month, so stay tuned. Last week set the tone with ‘Devotion’ week, including our Goal Board, the 140 page nutritional eBook, outside WOD, the return of the Vixen’s class…

This week – we’re coming at you with Friendship Week! 

Monday, we’ve got a special surprise for our friends at the box today from Stefan & his super baller company – Elite Eats!!!! – so get up early & start your day off the right way! They’re awesome enough to have a little something special…be sure to check it out!

This Friday – we’re putting a  brand new spin on Bring A Friend Day – it’s our first Friends on Friends on Friends Day!

– So Tim, what’s different about this than Bring A Friend Day?

Well – for starters, this will be the first time we’re having guests where we do our Regular Super Awesome High Voltage Training’ that you experience every day…and now so will they! –

We used to do some really fun partner WOD’s, and that was cool too…but this Friday – they’re gonna experience the full High Voltage Training jam!

As always, we’ll scale & tailor them…but…I think this is going to be super awesome!

This Saturday 11am-12:30pm – our Resident Rowing Expert, Jeff, is leading the Row Like a MoFo Seminar. If you haven’t taken his course before, it’s really awesome, I’m actually taking it for the second time…partly because I have a ton to learn myself, and partly because Jeff requested 90 minutes this time & has a bunch of new material to cover!

$25 for current Volts & Vixens, $40 for anyone outside the box.

Saturday – 1pm -3pm: Team High Voltage. TEAM – Be There! We’re going to be starting our Regional Training – so be ready! Be Ever Ready!

Saturday – 7:30pm – on at Barney’s Beanery,– The going away extravaganza for everyone’s Friend – Josh Murillo. Come on out, & let’s send him off for his year across the globe in style!

New Retail Products are IN!  We’re always on the search to find products to keep our community as healthy & fit as possible. Come check out our new Muscle Gain [for you hard gainers] & Sleep Works [for those of you, like me, who just CAN’T wind it down at night – ps, I take Sleep Works every day #loveit] – we’ve only ordered a few to start…so if you love it, let us know & we’ll carry more of what you love!

Finally – Enlistment is OPEN for the April 26 World’s Best Boot Camp AND World’s Best Bridal Camp! We had our graduation on Saturday, led by Commanders Katie, Ryan Felix, & Dizzle….and for the THIRD Platoon in a row, all troops had 100% increases in their measurements, squat, push up, and baseline fitness testing. We’re happy to have many of them continue their training now with everyone at High Voltage! If you have friends or family who need that ‘nudge’ first to get started – have them call Commander Katie at 818-588-3514 & she’ll see if they’re a good fit for this program [and if there’s space left].

————————————————————

Monday’s Training & Testing

[we’re going to be doing a bunch of testing this week #btw. We had a heavy structural week & steady energy system work last week to hopefully give everyone a chance to breathe after the Open was finished…now I want to get some new testing data on everyone so we can re-test in the upcoming weeks/month. You know…progression!

A. Back Squat; Find 1RM in 15 minutes
Fitness: 30×0 tempo
P/S: Just go for it

B. NME test for all pipelines
Take 85% of their heaviest 1RM lift of A
Perform Max Reps at 85%
No tempo – but also No More than 1 second break at the top

C. 3 Rounds for time;

10x Front Squats
10x Burpees
10x Pull Ups

Fitness: KB Goblet Squat + Banded Pull UPs/ring rows
Performance: about 135/85# + chin over bar
Sport: 165/110 + CtB Pull ups
If you HATE your back, then you’re going to LOVE 16.4!

Obviously I’m making light of the situation, but it’s going to be very important with the combination of these particular movements to protect your back by prioritizing your technique.

We should always be putting consistency in good form as our main focus.  As coaches, we will always honor and celebrate proper & safe movement over speed & weight.

Today’s workout is a great reminder for all of us to dial it in and focus so that we aren’t feeling the pain later.

DON’T FORGET THAT TONIGHT’S THEME FOR FNL 16.4 IS SUPERHEROS!

Come representing your favorite hero (or villain) and maybe it’ll give you that little extra push you need to conquer the WOD.

You’ll definitely need some clean fuel to give you that boost or help you recover, and for Friday Night Lights 16.4 we have another awesome sponsor: RX Bars!

They’re the bars we already carry in the pro-shop in the lobby. Made from real food, generally 5 ingredients or less.  Delicious, nutritious, and a great deal at only $3.00 a bar!

Well that deal is about to get better!

As part of their sponsorship for 16.4, anytime from Thursday @ 5pm when the WOD is announced, until Monday @ 5pm when your scores are due, we’re offering a DEEP discount.

cfhv_rto_banner rxbar

Buy a box of 12 bars for 25% off!  You can mix and match ANY flavors you want with this special offer!  Only $27 (down from $36) for a box of 12 bars!

We have limited stock in our closet, so get yours quick!

Final reminder! THIS Saturday, March 19 @ 11:30am (after open gym) is our ladies only special farewell WOD with Katie!

As per her request, it’s a “shorts only” class, and we really would like to encourage as many of our women as possible to come out to this special WOD and see Katie off proper!


Friday’s Training:

16.4:

RX:

13 MINUTE AMRAP:

55 DEADLIFT
55 WALL BALL
55 CAL ROW
55 HSPU

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

SCALED:

55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

MASTERS:

55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

SCALED MASTERS:

55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

 

 
This week at High Voltage [the High Voltage Weekly]

It’s Feel the Love Month at High Voltage! We’ve got a ton of awesome stuff planned for our Community this month, so stay tuned. Last week set the tone with ‘Devotion’ week, including our Goal Board, the 140 page nutritional eBook, outside WOD, the return of the Vixen’s class…

This week – we’re coming at you with Friendship Week! 

Monday, we’ve got a special surprise for our friends at the box today from Stefan & his super baller company – Elite Eats!!!! – so get up early & start your day off the right way! They’re awesome enough to have a little something special…be sure to check it out!

This Friday – we’re putting a  brand new spin on Bring A Friend Day – it’s our first Friends on Friends on Friends Day!

– So Tim, what’s different about this than Bring A Friend Day?

Well – for starters, this will be the first time we’re having guests where we do our Regular Super Awesome High Voltage Training’ that you experience every day…and now so will they! –

We used to do some really fun partner WOD’s, and that was cool too…but this Friday – they’re gonna experience the full High Voltage Training jam!

As always, we’ll scale & tailor them…but…I think this is going to be super awesome!

This Saturday 11am-12:30pm – our Resident Rowing Expert, Jeff, is leading the Row Like a MoFo Seminar. If you haven’t taken his course before, it’s really awesome, I’m actually taking it for the second time…partly because I have a ton to learn myself, and partly because Jeff requested 90 minutes this time & has a bunch of new material to cover!

$25 for current Volts & Vixens, $40 for anyone outside the box.

Saturday – 1pm -3pm: Team High Voltage. TEAM – Be There! We’re going to be starting our Regional Training – so be ready! Be Ever Ready!

Saturday – 7:30pm – on at Barney’s Beanery,– The going away extravaganza for everyone’s Friend – Josh Murillo. Come on out, & let’s send him off for his year across the globe in style!

New Retail Products are IN!  We’re always on the search to find products to keep our community as healthy & fit as possible. Come check out our new Muscle Gain [for you hard gainers] & Sleep Works [for those of you, like me, who just CAN’T wind it down at night – ps, I take Sleep Works every day #loveit] – we’ve only ordered a few to start…so if you love it, let us know & we’ll carry more of what you love!

Finally – Enlistment is OPEN for the April 26 World’s Best Boot Camp AND World’s Best Bridal Camp! We had our graduation on Saturday, led by Commanders Katie, Ryan Felix, & Dizzle….and for the THIRD Platoon in a row, all troops had 100% increases in their measurements, squat, push up, and baseline fitness testing. We’re happy to have many of them continue their training now with everyone at High Voltage! If you have friends or family who need that ‘nudge’ first to get started – have them call Commander Katie at 818-588-3514 & she’ll see if they’re a good fit for this program [and if there’s space left].

————————————————————

Monday’s Training & Testing

[we’re going to be doing a bunch of testing this week #btw. We had a heavy structural week & steady energy system work last week to hopefully give everyone a chance to breathe after the Open was finished…now I want to get some new testing data on everyone so we can re-test in the upcoming weeks/month. You know…progression!

A. Back Squat; Find 1RM in 15 minutes
Fitness: 30×0 tempo
P/S: Just go for it

B. NME test for all pipelines
Take 85% of their heaviest 1RM lift of A
Perform Max Reps at 85%
No tempo – but also No More than 1 second break at the top

C. 3 Rounds for time;

10x Front Squats
10x Burpees
10x Pull Ups

Fitness: KB Goblet Squat + Banded Pull UPs/ring rows
Performance: about 135/85# + chin over bar
Sport: 165/110 + CtB Pull ups
Hey gang!

Today is our first day of our new ‘Fitness, Performance, and Sport’ Programming.

I want to pull back the curtain just a tad – and I’ll do it more as we go forward – so be sure to play along from home.

So today – the movement selection is similar in each class. Some days this will be the case – but not always.

Some times, there may be changes in movement selection (think overhead squat, power snatch, squat snatch, etc).

Others – it may be in work-rest durations (think the effects of a 250m row on a brand newbie, vs someone on Team High Voltage).

I could go on (but I won’t – like I said…I’ll be talking about this more and more).

Each part of the training is a variable. Everything from the movement selection, rep range, duration, tempo, rest interval, desired stimulus…

These are all things we change to get you to your desired goals.

For today – the Fitness programming is working up in sets of 10 reps on back squat – focusing on proper mechanics, hypertrophy, and muscular endurance.

The Performance Programming – they can handle a little more stimulus, are working up to a set of 20 on the back squat, then a set of 10 at the same weight, then a set of 10 at the same weight. It includes everything in the Fitness category, as well as muscular fatigue repeat-ability – super important for higher rep workouts and having a deeper well to pull from when things get tough in a WOD.

Finally – the Sport Programming – not very different than Performance (and many times it’s not) – but it’s the WAY that it has to be done. At a competitive level, these movements must be done precisely, without providing an individual additional fatigue (they should almost become ‘rest’), or impacting the other movements they must complete.

And that’s just the first part…

We put a TON into making sure there is a Reason behind your fitness prescription. We don’t take this stuff lightly.

Putting together training is more than just alternating upper body pull & pressing, bending, squatting, and core…a lot more.

And we can’t wait to keep showing our Community the way.

Check out our schedule of classes here…and don’t forget – our Facebook Check In Contest is HEATING UP!!!!

 

Fitness:

Skill: Back Squat: 10, 10, 10 (can continue to build up or work across as needed)

WOD: Tabata Low Score at each station, rest 1 min, then rotate.

-Ring Rows/Jumping Pull Ups
-Jump Rope Passes (singles or doubles – just count the passes)
-Row for cal

Performance
A. Back Squat: Build up, then;
Performance: 20, 10, 10 + 5# from previous (all at same weight)
Rest 3 min between working sets

B. Tabata: Low Score at each station – rest 1 minute after each full tabata is finished, then rotate (i.e., rotate after all 8 rounds are done at a single movement)

-Pull Ups (ctb is possible)
-Double Unders
-Row for cal

Sport: (at 7:30pm: Performance/Sport)
A. Back Squat: Build up, then;
20, 10, AMRAP on last set at the same weight

B. Tabata: Low Score at each station – (same protocols as the other pipelines)
-CtB Pull Ups
-Double Unders – (at the start of each tabata they do dubs – once they break, that’s their score
-Row for cal