A Letter of Gratitude from Tim & Carly

A Letter of Gratitude from Tim & Carly

A Letter of Gratitude from Tim & Carly

This week at the box!

1. Vixens Class is ON this Sunday at 11am! Ladies…you know what to do!

2. TEAM High Voltage is ON this Saturday at 1pm…TEAM…you know what to do, too!

3. Row Like A MoFo is ON for next Sunday at 11am…so many good gainz here…let’s stay on it!

4. We’re starting a brand spankin’ new programming cycle for June!

So – how awesome is it going to be? Oh, just like the MOST awesome ever!

That means…get in the box…work on a new area of your training…and get All The Gainz!!!

5. Some BIG events coming this month…just wait because they’re all set to help make this summer’s training at High Voltage the most amazing!

——————————–

Monday’s Training

Fitness/Performance/Sport
A. FRONT SQUATS (TEMPO) & BACK SQUATS (AMRAP UB)

4 SETS:
A1: TEMPO Front Squats @ 50X1 x 5 Reps; 10 SEC REST +
A2: AMRAP Unbroken Back Squats (same weight as A1) in 30 SEC; Rest 60-90 Sec (in rotation)

B. FOR TIME (20 MIN CAP)

50 Double Unders (Scale Singles 2:1)
25 Wall Ball Shots (Scale loads / targets)
10 Burpees (Scale to “No Push Up” Burpee)

40 Double Unders
20 Wall Ball Shots
10 Burpees

30 Double Unders
15 Wall Ball Shots
10 Burpees

20 Double Unders
10 Wall Ball Shots
10 Burpees

10 Double Unders
5 Wall Ball Shots
10 Burpees

Cardio Fusion: 7:30am + 6:30pm

Cardio Fusion [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
3. Burpees
4. Row for Cal

———————————–

And Coming Tuesday:

F/P/S;

STRENGTH, TECHNIQUE & DEVELOPMENT (15 MIN)

GERMAN VOLUME SHOULDER PRESS:
10 Sets of 10 Reps at 50% of 1RM, DO NOT CHANGE LOADS.

REST EXACTLY 60 SEC AFTER EACH SET.
WOD: STATION ROTATION – 3 ROUNDS (1

:45 Max Rep HSPU (Sub Push Ups) / :15 Rest
:45 Max Rep Box Jump – Step Downs / :15 Rest
:45 Max Rep DB Snatch (alt arm) / :15 Rest
:45 Max Cal Row / :15 Rest
+
1 Minute Rest between rounds.

Fitness ONly [6:30pm]
Skill: Push Press 4×8, rest 60-90 sec
WOD: 3 rounds, 1 min per station;
1. DB Push Press
2. Box Step Ups
3. Row for Cal
rest 1 min after all 3 stations are complete
This week at the box!

1. Vixens Class is ON this Sunday at 11am! Ladies…you know what to do!

2. TEAM High Voltage is ON this Saturday at 1pm…TEAM…you know what to do, too!

3. Row Like A MoFo is ON for next Sunday at 11am…so many good gainz here…let’s stay on it!

4. We’re starting a brand spankin’ new programming cycle for June!

So – how awesome is it going to be? Oh, just like the MOST awesome ever!

That means…get in the box…work on a new area of your training…and get All The Gainz!!!

5. Some BIG events coming this month…just wait because they’re all set to help make this summer’s training at High Voltage the most amazing!

——————————–

Monday’s Training

Fitness/Performance/Sport
A. FRONT SQUATS (TEMPO) & BACK SQUATS (AMRAP UB)

4 SETS:
A1: TEMPO Front Squats @ 50X1 x 5 Reps; 10 SEC REST +
A2: AMRAP Unbroken Back Squats (same weight as A1) in 30 SEC; Rest 60-90 Sec (in rotation)

B. FOR TIME (20 MIN CAP)

50 Double Unders (Scale Singles 2:1)
25 Wall Ball Shots (Scale loads / targets)
10 Burpees (Scale to “No Push Up” Burpee)

40 Double Unders
20 Wall Ball Shots
10 Burpees

30 Double Unders
15 Wall Ball Shots
10 Burpees

20 Double Unders
10 Wall Ball Shots
10 Burpees

10 Double Unders
5 Wall Ball Shots
10 Burpees

Cardio Fusion: 7:30am + 6:30pm

Cardio Fusion [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
3. Burpees
4. Row for Cal

———————————–

And Coming Tuesday:

F/P/S;

STRENGTH, TECHNIQUE & DEVELOPMENT (15 MIN)

GERMAN VOLUME SHOULDER PRESS:
10 Sets of 10 Reps at 50% of 1RM, DO NOT CHANGE LOADS.

REST EXACTLY 60 SEC AFTER EACH SET.
WOD: STATION ROTATION – 3 ROUNDS (1

:45 Max Rep HSPU (Sub Push Ups) / :15 Rest
:45 Max Rep Box Jump – Step Downs / :15 Rest
:45 Max Rep DB Snatch (alt arm) / :15 Rest
:45 Max Cal Row / :15 Rest
+
1 Minute Rest between rounds.

Fitness ONly [6:30pm]
Skill: Push Press 4×8, rest 60-90 sec
WOD: 3 rounds, 1 min per station;
1. DB Push Press
2. Box Step Ups
3. Row for Cal
rest 1 min after all 3 stations are complete
Well…sometimes there’s just no easy way to say things.

But, as the leaders & care-takers of this awesome Community for nearly seven years, it’s been our great privilege & honor to be the ones to share the good times, the successes, and the laughs with each of you! At the same time, we also have the responsibility & duty to be the ones who share the hard truths, the rough patches, and the tears with everyone.

As most of you probably know, Carly and I have been wanting to start a family. Getting to see everyone’s growing families in our Community has not only inspired us with how beautiful these families can be [I mean seriously – these kids are so cute!], but also how much work the growing number of parents in our box put into making it work.

 

It’s motivating to think about, and humbling to see first hand.

 

What you may not know, is that there have been some really cool things happening with my family up in Fresno. My mom recently retired from her job as a Social Worker  [specializing in adoptions for foster kids] and my sister Becky just got hitched & is getting the baby itch also! It also kinda rhymed.

So, it’s with a pretty heavy heart [I mean, it’s not that heavy for me cuz of all my gainz], that we’re announcing that Carly and I will be moving up to Fresno to be closer to our family while we embark on this next exciting journey of our lives together.

 

That was hard to say to each of you Monday at the gym…and it’s been just as tough to write.

 

But with each tough announcement, also means that I get to give a very exciting announcement. And without further adieu, I’m honored to say that Coach Dan Crawley will be taking over High Voltage!

Dan has been someone who has been a staple in our Community for years – I still remember his first day of training, and his enthusiasm for everything High Voltage has only increased with time.

You might know Dan as the Coach who taught you your first squat…he might be the Coach that stayed after class to help you with your Muscle Up…he might be the Athlete who helped push you when you train together, or the guy who won’t ever miss our Firebreather’s class.

 

Hopefully, you’ll get to know him like I do – as a friend who has always been there for me, as a CrossFitter who truly gives his Full Effort every day he comes in to train & Coach, and soon, the best new Affiliate Owner anyone has ever seen.

 

And with all of this, Carly & I have so much to be grateful for.

 

We are grateful for the amazing Coaches & staff that given their time & energy to help make CrossFit High Voltage a one-of-a-kind place. We always say that a Coach is the one who cares the most…we couldn’t have asked for a better group of Coaches & individuals to do this with.

We are grateful to have met everyone who has come through our doors & trained with their Full Effort – whether they stayed for a day, or since the first day, it’s the Volts & Vixens who come together in support of each other, and in turn, get the support they need to reach their goals. From every small success that someone had, it still resonates with me just as deeply as it did on our first day, and I’m forever proud of each of you.

We are grateful for every step of this journey we’ve been able to take with you [yes, you!]. From the driveway of little house in Lake Balboa, to the tiny box we couldn’t believe we were opening in North Hollywood in 2008, to making the jump & both going full time and moving here to Burbank and having this little dream turn into a very big thing.

 

We’re grateful that our vision will get to carry on with Coach Dan, and that we’re keeping this all in the family.

 

Finally, we are grateful to be met with so much love & support in this difficult decision.

 

If you’ve made it this far in the post, that means our lives somehow crossed in one way or another. I could keep on writing, but I know that it won’t begin to convey how great of a ride this has been for us.

 

Thank you for your love, hard work, and kindness.

 

With all of our love & respect,

Tim & Carly Thackrey