Wednesday & Thursday, June 3 &4

Wednesday & Thursday, June 3 &4

Wednesday & Thursday, June 3 &4

I can’t think of a better picture for my blog on 4th of July weekend than an American flag of bumper plates!

As you may have seen over on Facebook, we just got in 1000# of new bumpers!  I’ve been so excited every time a new package comes, because it signals moving forward, it heralds growth, and it keeps the momentum going with all the positive changes.  When you all come in on Monday, the gym is going to look a little different because of what came along with all those bumper plates.  I’m sure most of you have figured it out by now (mostly because I’m horrible at keeping secrets when I’m excited!)

All of these things are possible because Chico and I have had the freedom to help see through building our vision for High Voltage.  That freedom is because of the support and faith that all of you have given us, trusting your gym and community in our care.  We don’t take this responsibility lightly, and all of these improvements are so that we can all have a home that we are proud to call our own, and eager to share with our friends and family.

Before you celebrate America’s birthday and your freedom this weekend, come on in Saturday morning July 4th, from 9:30am-11:00am for a partner WOD throw down!  It’ll be the only class that day, and of course daycare will be provided.  Sunday we’re closed so that you can all eat, drink, and watch things explode in the sky in the name of freedom.

Now onto some housekeeping…

Our monthly Rowing Class and Skills Class that are usually on the 2nd and 3rd Sundays of the month respectively, have been cancelled for the foreseeable future.  They aren’t gone forever, we’re just restructuring a better way to present them so that you can all get the most out of the valuable time and information that they have to offer.

July will also be the final month of our Barbell Class on Saturday mornings from 11am-12:30pm.  Barbell work tends to be most effective as a cycle, so we’ll be bringing it back, but as a more structured and focused program.  The most gains come from an athlete who is dedicated to being consistent in a structured program, and we want you all to be set up for the highest level of success!

That being said, come August, we will be introducing a new weekly class on Sunday mornings after the Energizer.  More on that to come later, but let’s just say it also involves barbells (plus we gotta do something with all those new bumpers!)

Finally, don’t forget Vixen’s is next Sunday, July 12 at 11am after the Energizer at 10am.

WOW!  So much going on.  Have tons of fun this weekend, be ready to work on Monday, but in the meantime…


Friday’s Training:

CrossFit:

“WHITE”

5RFT

3 ROPE CLIMBS (Scale to hand over hand pull ups from prone to standing)
10 KNEES TO ELBOWS (Scale to Sit Ups)
21 WALKING LUNGES (#45 PLATE OH RX) (Scale to no load)
400 M RUN (Scale distance)

Ashley White | Age 24 | Alliance, Ohio

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Fusion (7am & 6:30pm):

In Teams of 2: YOU GO / I GO (:30 ON / :30 REST)
P1 Works for :30 while P2 Rests then SWITCH so P2 Works for :30 and P1 Rests for :30.

MINUTES 0-4 – KB SWINGS (this means 4 Sets each, working :30 on/ :30 off)

MINUTES 4-8 – KB Goblet PUSH PRESS (same rotation as above)

MINUTES 8-12 – KB Goblet SQUAT (same rotation as above)

MINUTES 12-16 – Alternating Forward Lunges (no weight) (same rotation as above)

MINUTES 16-20 – Burpees (same rotation as above)

MINUTES 20-24 – Sit Ups (same rotation as above)

MINUTES 24-28 – KB Goblet PUSH PRESS (same rotation as above)

MINUTES 28-32 – KB SWINGS (same rotation as above)
I can’t think of a better picture for my blog on 4th of July weekend than an American flag of bumper plates!

As you may have seen over on Facebook, we just got in 1000# of new bumpers!  I’ve been so excited every time a new package comes, because it signals moving forward, it heralds growth, and it keeps the momentum going with all the positive changes.  When you all come in on Monday, the gym is going to look a little different because of what came along with all those bumper plates.  I’m sure most of you have figured it out by now (mostly because I’m horrible at keeping secrets when I’m excited!)

All of these things are possible because Chico and I have had the freedom to help see through building our vision for High Voltage.  That freedom is because of the support and faith that all of you have given us, trusting your gym and community in our care.  We don’t take this responsibility lightly, and all of these improvements are so that we can all have a home that we are proud to call our own, and eager to share with our friends and family.

Before you celebrate America’s birthday and your freedom this weekend, come on in Saturday morning July 4th, from 9:30am-11:00am for a partner WOD throw down!  It’ll be the only class that day, and of course daycare will be provided.  Sunday we’re closed so that you can all eat, drink, and watch things explode in the sky in the name of freedom.

Now onto some housekeeping…

Our monthly Rowing Class and Skills Class that are usually on the 2nd and 3rd Sundays of the month respectively, have been cancelled for the foreseeable future.  They aren’t gone forever, we’re just restructuring a better way to present them so that you can all get the most out of the valuable time and information that they have to offer.

July will also be the final month of our Barbell Class on Saturday mornings from 11am-12:30pm.  Barbell work tends to be most effective as a cycle, so we’ll be bringing it back, but as a more structured and focused program.  The most gains come from an athlete who is dedicated to being consistent in a structured program, and we want you all to be set up for the highest level of success!

That being said, come August, we will be introducing a new weekly class on Sunday mornings after the Energizer.  More on that to come later, but let’s just say it also involves barbells (plus we gotta do something with all those new bumpers!)

Finally, don’t forget Vixen’s is next Sunday, July 12 at 11am after the Energizer at 10am.

WOW!  So much going on.  Have tons of fun this weekend, be ready to work on Monday, but in the meantime…


Friday’s Training:

CrossFit:

“WHITE”

5RFT

3 ROPE CLIMBS (Scale to hand over hand pull ups from prone to standing)
10 KNEES TO ELBOWS (Scale to Sit Ups)
21 WALKING LUNGES (#45 PLATE OH RX) (Scale to no load)
400 M RUN (Scale distance)

Ashley White | Age 24 | Alliance, Ohio

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Fusion (7am & 6:30pm):

In Teams of 2: YOU GO / I GO (:30 ON / :30 REST)
P1 Works for :30 while P2 Rests then SWITCH so P2 Works for :30 and P1 Rests for :30.

MINUTES 0-4 – KB SWINGS (this means 4 Sets each, working :30 on/ :30 off)

MINUTES 4-8 – KB Goblet PUSH PRESS (same rotation as above)

MINUTES 8-12 – KB Goblet SQUAT (same rotation as above)

MINUTES 12-16 – Alternating Forward Lunges (no weight) (same rotation as above)

MINUTES 16-20 – Burpees (same rotation as above)

MINUTES 20-24 – Sit Ups (same rotation as above)

MINUTES 24-28 – KB Goblet PUSH PRESS (same rotation as above)

MINUTES 28-32 – KB SWINGS (same rotation as above)
Don’t forget – this weekend at the box we’ve got so much awesome today!

1. Vixens on Sunday at 11am! Calling all the ladies.

2. TEAM High Voltage Saturday at 1pm!

3. Thank you all for the kind words to both myself, Carly, & Dan all received over the last 24 hours.

It means everything to us, and we are humbled by everyone’s kindness & generosity!

Amazing things are in store for the best box in Burbank…stay tuned for some seriously cool things 🙂

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Wednesday’s Training;

F/P/S

STRENGTH, TECHNIQUE & DEVELOPMENT (15 MIN)

Coach to demonstrate and teach BB Complex in unison for warmup. Class to perform one COMPLEX every 90 Sec for 12 Minutes. Scale to DB’s as needed for Fitness.

PERFORM ONE COMPLEX E90SEC for 12MIN:

(1 CLEAN EXTENSION + 1 CLEAN HIGH PULL + 1 HANG POWER CLEAN)

WOD: POWER PULL COMPLEX

Perform the entire COMPLEX at same load (= 1 ROUND). REST 2 MIN after each round. MUST ADD WEIGHT EACH ROUND. 3 Rounds total.

3 ROUNDS OF:

COMPLEX =
1 POWER CLEAN* + 1 MU**
2 POWER CLEAN + 2 MU
3 POWER CLEAN + 3 MU
+
REST 2 MIN. ADD WEIGHT.

*Scale POWER CLEAN to HPC or DB CLEAN as needed for Fitness.

**Scaling MU Options
1 MU = (2 Pull Ups + 2 Ring Dips) OR (4 Ring Rows + 4 Jumping Dip Negatives)
2 MU = (4 PU + 4 RD) OR (8 RR + 8 JDN)
3 MU = (6 PU + 6 RD) OR (12 RR + 12 JDN)

*Scale POWER CLEAN to HPC or DB CLEAN as needed for Fitness.

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

Championship Fight Gone Bad

5 Rounds for max reps;

1 min per station, rest 1 min after all 5 stations are complete

1. Wall Ball

2. KB SDLHP

3. Box Jump + Step Down

4. DB Push Press

5. Row for Cal

————————————–

And Coming Thursday:

F/P/S

STRENGTH, TECHNIQUE & DEVELOPMENT (15 MIN)

A1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps (each leg); 3 Sets (Rest in rotation)
A2: BB Good Mornings @ 30X1; 8 Reps; 3 Sets

B1: “LYPT” x 8 Reps each letter; 3 Sets (rest in rotation) * USE LIGHT PLATES
B2: 10 Sec Leg-Lowering Abs OR Dragonfly Sit Ups; 3 Sets (rest in rotation)

C: 1000 M ROW – FOR TIME

Fitness Only: 6:30pm

Pre-Skill: Rowing Technique

Skill; Deadlift 4×8; 2020 tempo, rest 60 sec

WOD: Full Tabata at each station;

rest 30 sec to rotate – score is low reps at any station

1. Russian KB Swing

2. Sit Ups

3. Row for Cal