The High Voltage Weekly; Feb 2-8
This week at the box!
1. HUGE Congrats to 6 of our Volts & Vixens who gave their Full Effort Saturday Night at the Cal Affiliate League competition.
Dave & Amy got out their for the first time & put their training to the test! It’s a big step & I’m very proud of them.
First-timers Geniella & Andrew [aka FBO] won a special tie-breaker WOD to take 3rd place!
Tarah & Coach Dan came in 2nd place!
We are super proud of everyone…and thank you to everyone who came out to support them! Very cool!
2. Friday Night Lights is 4 weeks away & The CrossFit Open Registration is LIVE!
Every year we have the biggest & most fun parties…I mean…Friday Night workouts in conjunction with the CrossFit Open. They start Friday Feb 27 and run for 5 awesome Friday Nights.
This year they have Scaled & Rx Divisions…
And this year we’ve made our In House competition even cooler by pairing up 3-4 coaches per team.
Each Team has a color & custom colored wristband…so when a Coach asks you to be on their Team [Bachelor style] your name goes on the 2015 Team High Votlage #electricnation board & you get to rep your colors!
3. This week’s Sunday Skill Class is Row Like a MoFo! Be there Sunday at 11am.
Rowing Coach Jeff has just been dropping copious amounts of knowledge bombs every month…if you’ve been missing out on this…don’t! It’s included in everyone’s membership and it’ll help you far beyond the rower as a well rounded fitness athlete!
4. February’s ‘Spark Starter Program’; One week for just $39!
Get to see our Coaching Community and Programming first hand.
Includes your Personalized Goal Setting Session.
Best of all – when you decide that High Voltage is the place for you to get started on your fitness journey we’ll apply the $39 towards any membership you choose!
5. New member training options;
We’re finishing up a new pipeline for helping new Volts & Vixens get a fully personalized intake to our program…stay tuned for this!
6. Personal Training Options. We’ve been having a TON of people coming to us for personal training & individualized program design. We currently only have a few spaces left for February’s schedule so if you have a friend who is interested in this [or if you’re interested in this] please let us know asap & we’ll see if they’re the right fit for our Personal Training Programs.
A. Power Snatch; One set every minute for 10 min;
working technique efficiency on the power snatch.
Fitness; 3x Push Press from a rack
Performance; Power Snatch x1 reps touch & go; 50 60 70 70-75% across
Sport; Power Snatch; 1 reps touch & go; 50 60 70 75-80% across
B. 15x Power Snatches for time; 3 min cap]
F; 30x Slam Ball;
P; 15x P Snatch @70-75% of max
S; 15x P Snatch @75-80% of max
C. For time; 9 min AMRAP
get as far as you can;
40x Toes to Bar [F; Sit Ups]
Remaining time is max rep double unders
MAP: 7:30am + 6:30pm
5 rounds; 1 min per station rest 1 min after all 4 stations are complete
1. Slam Ball
2. Box Jump + Step Down
3. Row for Cal
4. Hand Release Push Ups
And coming Tuesday;
Fitness Only; 6:30pm
Skill; Front Squat 4×5 working up in weight 21×1
WOD: 5 min AMRAP
10x Wall Ball
6x Jumping Pull Ups
rest 2 min
5 min AMRAP
6x Hand Release Push Ups
A. Front Squat + Split Jerk’
One rep every 90 seconds for 12 min [8 sets]
F; Front Squat x2 + Push Press x2
P; 50 60 70 75 80 then 80-85% across
S; 50 60 70 75 80 85 85-90% across
B. 2 AMRAP’s; Start at worst station then rotate
Complex 1. 5 min AMRAP rest 2 min;
1x Hang Squat Clean [F; KB Front Squat P: 115-135/80-95 S: 185/125]
1x CtB Pull Up +1x Dip/1 xMuscle Up
2x Hang Squat Clean
2x CtB Pull Up +2x Dip/Muscle Up
Fitness; 1x KB Front Squat 1x Ring Row 1x Hand Release Push Up then 2 etc]
Continue pattern until time runs out
Complex 2. 5 min AMRAP rest 2 min
20 [Sport]/15 [Performance] Wall Ball
10 [Sport] 6 [Performance] CtB Pull Up
Fitness; 10x Wall Ball 5x Jumping Pull up