The High Voltage Weekly; Jan 26-Feb 1
This week at the box!
1. It’s good when things grow but sometimes it’s also makes me sad.
The good news is that Coffee Blocks – the company that our very own Coach Tom & Steven started has
absolutely taken off!
It’s amazing to see a product that started off as another cool idea but crush its KickStarter campaign…
and then really get some legs! If you’ve been following them on Instagram [and you absolutely should] – you’ll see people like Best Selling author Mark Sisson from Mark’s Daily Apple or Oly Lifting Expert Diane Fu yours truly [come on follow me on Insta – @hunets] and a bunch of other super smart people using their butter-coffee every morning.
But – that also means with a fully legit company that it comes fully legit hours…and then some.
Tom was one of our first coaches a go to guy for us for just about any task in the box whether it’s lifting endurance design or just having a really cool perspective on things…and I think it’s that ability that has helped make Coffee Blocks so great.
So Tom is now putting his Full Effort into the Full Victory of Coffee Blocks. He won’t be regularly coaching at the box but he’ll still be training on days when he can crush a heavy lift & avoid lactate filling in to spots on the schedule when he’s able to and continuing to be one of the OG CrossFitters in the gym.
Send him some love in comments and then start your morning off the new best way possible [and yeah you can pick them up at the box!].
We’ll be having Coach Bryan Felix coaching on Tuesdays at 5:30am + 6:30am and Coach Ryan House on Thursdays at 5:30am +6:30am.
Thanks for everything bro!
2. Regular Schedule all week at the box!
Don’t forget to check out our new Max Aerobic Power Class that we’ve added Mondays at 6:30pm!
3. Vixen’s class is this Sunday...but now it’s at 11am AFTER the Energizer class. This means all of our Sunday Specialty classes will take place at the same time; 11am.
4. We just got a few HUGE orders of supplements in – stay healthy fight off being sick recover fast and dominate all things.
5. We’ll be doing a few ‘tester’ workouts this week – so get ready to bring your A-Game!
A. Front Squat; One rep every 90 seconds for 12 min;
F; 3 reps; 31×1 tempo
P/S; 60 70 80 85 90 90+ 90+ 90+
looking for heavy singles – we’ve been building on this for the past 3 weeks
B. Max Reps Front Squat Unbroken 85%
No more than 1 breath at the top otherwise set is terminated
Just 1 attempt; really push on this.
C. For time;
40 Wall Ball
40x Double Unders
30x Wall Ball
30 Double Unders
20x Wall Ball
20x Double Unders
10x Wall Ball
10x Double Unders
Ultimate Upscale? Unbroken on each…
Max Aerobic Power [7:30am + 6:30pm]
5 rounds; 1 min per station rest 1 min after all 4 stations are complete
1. Wall Ball
2. Double Unders [5 reps = 1 point/10 singles = 1 point]
4. Row for Cal
And coming Tuesday;
Fitness Only; 6:30pm – perfect for our new CrossFitters to learn our fundamental CrossFit movements
Skill:4×5 Clean High Pull [pull anyone back to clean grip deadlift]
WOD; 15 min AMRAP;
10x KB Swings
10x Pull Ups [jumping]
rest 1 min active
A. One Set every 2 min for 10 min;
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes
P/S; Load as follows 60% 70% 75-80% 80-85% 85+%
F; x5 reps Hang Power Clean for technique
B. Max Rep HSPU in 2 min;
2 scores; 1 for unbroken sets
2 for total reps combined
P/S; As Rx’d
F; Max Rep Push Ups in 2 min
C. Three sets for total time of:
10 Hang Power Cleans
15 Chest-to-Bar Pull-Ups
20 Box Jump-Overs [24/20″]
Rest 2 minutes
F: KB Swings Jumping Pull Ups Box Step Ups/Jumps
P; [95-135/65-95# + 10x CtB Pull Ups]