This coming week you all get to power up!

This coming week you all get to power up!

This coming week you all get to power up!

That’s our very own Katie Brewster in a really cool overlap photo from our resident photographer Melissa Arredondo.  She is performing a movement that every, if not most  people covet from the day they walk in the gym for the first time: the muscle-up.

The muscle-up is a skill that requires not just strength and coordination, but also demands a fair amount of patience.  Short of a childhood filled with high level gymnastics training, it’s not likely a skill you’ll just nail on the first try, or second, or third…

How do we go about attaining the higher level skill movements in CrossFit?  Handstand push-ups, pistols, double unders, ring dips, muscle-ups, and a number of other movements are difficult to acquire in the limited time we have to focus on them in a class environment.

This leaves a couple of options.  You could wait and hope that magically it just happens one day, or you could attempt to watch some videos online and work them on your own before or after class.

OR you could use the help of a coach with a trained eye and helpful tips and tricks to fast track your progress.  Having advice from an experienced trainer who probably struggled with the same or similar movements in their fitness journey is an invaluable tool in your belt.

Once a month we host a Skills class on Sundays at 11am after the Long WOD at 10am.  It’s the third Sunday of every month, and it’s available at no additional cost since it’s already included in your membership fee.

The class sizes tend to be less than 10 people, and myself and Coach House are there with a specific formula and series of progressions dedicated to a specific skill each month.

If you’ve never been able to make it, I’d like to invite you all out this Sunday to check it out and see what all the fuss is about.  There’s no WOD involved, just an hour of pointed instruction and drills.  It’s like cutting ahead in line 6 months on your ability track, and we aim to set every attendee up for success.

See you all Sunday!


Wednesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT:
12 MINUTE EMOM: Technical Consistency & Postural Strength – The Clean

Minutes 1-3: 1 x: CLEAN (may be hang power clean, power clean, or squat clean)
(add weight)
Minutes 3-6: 1 x: CLEAN
(add weight)
Minutes 6-9: 3 x: CLEAN HIGH PULL
(add weight)
Minutes 9-12: 1+1: HALTING CLEAN DEADLIFT (to knee)+ HCDL, finish & extension

WOD: FOR TIME:
50 Double Unders
21 KB Goblet Squats (70/53)
21 KB Swings (70/53))
40 Double Unders
15 KB Goblet Squats (70/53)
15 KB Swings (70/53)
30 Double Unders
9 KB Goblet Squats (70/53)
9 KB Swings (70/53)

Fusion (7:30am & 6:30pm):
COMPLETE 2 CYCLES OF THE FOLLOWING EMOMS:

EMOM 5 MIN: 10 WALL BALL + 3 BURPEES

REST 1 MIN / ROTATION

EMOM 5 MIN: 15 KB SWINGS + 3 BURPEES

REST 1 MIN / ROTATION

EMOM 5 MIN: 3 x 10 M “Suicide” Runs (touch ground on turnaround) + 3 BURPEES

REST 1 MIN/ ROTATION


Thursday”s Training:

CrossFit: (4:30pm is Advanced Class and requires a test in):

SKILL WORK: FREE STAND HANDSTAND PROGRESSION – 10 MIN PRACTICE:

3 SETS:
Level 1: Tripod x 45sec
Note: Think of creating a triangle of support; with the head as the top and the hands as the two corners
Level 2: Headstand x 45sec
Note: If your hands are properly placed, the fingers should be just barely visible from the corner of the eyes
Level 3: Forearm Headstand x 45sec
Note: Cup the back of the head with the hands, entire forearm should be use to balance
Level 4: 45 Degree Hollow Body Hold
x 3sets

2 SETS:
A1: “LYPT” x 8 Reps each letter; 30 Sec rest / rotation
A2: Push Ups @ 33X1; 4-6 Reps; 30 Sec Rest/ rotation

3 SETS: Coach to lead in unison, count tempo and time rotation:
B1: Lean Away Pulls Ups* @ 30X1; 6 Reps; Rest in rotation
B2: “Bum Raises” (From L-Sit Progression) :30 / Rest :30
B3: “Leg Raises” (From L-Sit Progression) or V-Up Sit Ups for :30 / Rest :30
B4: Plank Hold for :30 or Static Hold on Rings :30 or L-Sit attempt for :30

C: Partner WOD:
Alternate AMRAP in 12 MIN:
P1: Row 250 M
P2: Stand holding KB Goblet in rack position – NOT TOUCHING CHEST/BODY

Fitness (6:30pm):

TECHNIQUE & DEVELOPMENT:

A: SPLIT SQUAT @ 30X1; 8 Reps (each side) – NO WEIGHT
WORK SETS: Add Weight as earned. Keep points of performance in check.

B: 3 SETS: DB SPLIT SQUATS @ 30X1; 6 Reps (each side); Rest 30-60 seconds

C: 3 SETS: OH WALKING LUNGES x 16 Steps (10lb Plate); Rest 30-60 seconds

WOD: AMRAP 15 MINUTES:

200 M RUN
BEAR CRAWL (2 x CROSS FLOOR)
CRAB WALK (2 x CROSS FLOOR)
15 SIT UPS

 
That’s our very own Katie Brewster in a really cool overlap photo from our resident photographer Melissa Arredondo.  She is performing a movement that every, if not most  people covet from the day they walk in the gym for the first time: the muscle-up.

The muscle-up is a skill that requires not just strength and coordination, but also demands a fair amount of patience.  Short of a childhood filled with high level gymnastics training, it’s not likely a skill you’ll just nail on the first try, or second, or third…

How do we go about attaining the higher level skill movements in CrossFit?  Handstand push-ups, pistols, double unders, ring dips, muscle-ups, and a number of other movements are difficult to acquire in the limited time we have to focus on them in a class environment.

This leaves a couple of options.  You could wait and hope that magically it just happens one day, or you could attempt to watch some videos online and work them on your own before or after class.

OR you could use the help of a coach with a trained eye and helpful tips and tricks to fast track your progress.  Having advice from an experienced trainer who probably struggled with the same or similar movements in their fitness journey is an invaluable tool in your belt.

Once a month we host a Skills class on Sundays at 11am after the Long WOD at 10am.  It’s the third Sunday of every month, and it’s available at no additional cost since it’s already included in your membership fee.

The class sizes tend to be less than 10 people, and myself and Coach House are there with a specific formula and series of progressions dedicated to a specific skill each month.

If you’ve never been able to make it, I’d like to invite you all out this Sunday to check it out and see what all the fuss is about.  There’s no WOD involved, just an hour of pointed instruction and drills.  It’s like cutting ahead in line 6 months on your ability track, and we aim to set every attendee up for success.

See you all Sunday!


Wednesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT:
12 MINUTE EMOM: Technical Consistency & Postural Strength – The Clean

Minutes 1-3: 1 x: CLEAN (may be hang power clean, power clean, or squat clean)
(add weight)
Minutes 3-6: 1 x: CLEAN
(add weight)
Minutes 6-9: 3 x: CLEAN HIGH PULL
(add weight)
Minutes 9-12: 1+1: HALTING CLEAN DEADLIFT (to knee)+ HCDL, finish & extension

WOD: FOR TIME:
50 Double Unders
21 KB Goblet Squats (70/53)
21 KB Swings (70/53))
40 Double Unders
15 KB Goblet Squats (70/53)
15 KB Swings (70/53)
30 Double Unders
9 KB Goblet Squats (70/53)
9 KB Swings (70/53)

Fusion (7:30am & 6:30pm):
COMPLETE 2 CYCLES OF THE FOLLOWING EMOMS:

EMOM 5 MIN: 10 WALL BALL + 3 BURPEES

REST 1 MIN / ROTATION

EMOM 5 MIN: 15 KB SWINGS + 3 BURPEES

REST 1 MIN / ROTATION

EMOM 5 MIN: 3 x 10 M “Suicide” Runs (touch ground on turnaround) + 3 BURPEES

REST 1 MIN/ ROTATION


Thursday”s Training:

CrossFit: (4:30pm is Advanced Class and requires a test in):

SKILL WORK: FREE STAND HANDSTAND PROGRESSION – 10 MIN PRACTICE:

3 SETS:
Level 1: Tripod x 45sec
Note: Think of creating a triangle of support; with the head as the top and the hands as the two corners
Level 2: Headstand x 45sec
Note: If your hands are properly placed, the fingers should be just barely visible from the corner of the eyes
Level 3: Forearm Headstand x 45sec
Note: Cup the back of the head with the hands, entire forearm should be use to balance
Level 4: 45 Degree Hollow Body Hold
x 3sets

2 SETS:
A1: “LYPT” x 8 Reps each letter; 30 Sec rest / rotation
A2: Push Ups @ 33X1; 4-6 Reps; 30 Sec Rest/ rotation

3 SETS: Coach to lead in unison, count tempo and time rotation:
B1: Lean Away Pulls Ups* @ 30X1; 6 Reps; Rest in rotation
B2: “Bum Raises” (From L-Sit Progression) :30 / Rest :30
B3: “Leg Raises” (From L-Sit Progression) or V-Up Sit Ups for :30 / Rest :30
B4: Plank Hold for :30 or Static Hold on Rings :30 or L-Sit attempt for :30

C: Partner WOD:
Alternate AMRAP in 12 MIN:
P1: Row 250 M
P2: Stand holding KB Goblet in rack position – NOT TOUCHING CHEST/BODY

Fitness (6:30pm):

TECHNIQUE & DEVELOPMENT:

A: SPLIT SQUAT @ 30X1; 8 Reps (each side) – NO WEIGHT
WORK SETS: Add Weight as earned. Keep points of performance in check.

B: 3 SETS: DB SPLIT SQUATS @ 30X1; 6 Reps (each side); Rest 30-60 seconds

C: 3 SETS: OH WALKING LUNGES x 16 Steps (10lb Plate); Rest 30-60 seconds

WOD: AMRAP 15 MINUTES:

200 M RUN
BEAR CRAWL (2 x CROSS FLOOR)
CRAB WALK (2 x CROSS FLOOR)
15 SIT UPS

 
Power up?  Yeah, it’s not just an awesome term to fill you with glee and get you to the next level in those video games you played as a kid.  It’s time to for you all to power up and get to the next level in life!  I get asked all the time by members of the community how they can break through a plateau in their training, lose a lot of weight, lose that last little bit of weight, or just get “abs” in time for summer.  The answer is the same to all of these questions: nutrition.

The missing link no matter what obstacles you’re facing generally can be filled in with cleaning up your nutrition.  The benefits have tentacles that reach out into every other aspect of your life.  Whether you’re making that major positive life change, or just sweeping up that last bit of vice that’s holding you back, nutrition is the key.  Besides the obvious benefits to your physical appearance and training, you’ll sleep better, have more energy throughout the day, and have more acute and sustainable mental abilities.

You’re ready to take the leap!  You’re ready to make the change!  Where to start?  Who can you turn to?

Well, this Monday, June 22, our very own Chef Stefan will be at the gym representing his company, Power Supply.  Here’s a few words from them on what you can expect:

We’re thrilled to be adding our special brew of conscious cuisine prepared by local independent chefs to the fitness & nutrition mix there in Burbank.  If you’re a current or past Elite Eats customer, head over here to see some of the awesome new stuff that’s now available to you as a result of Elite Eats joining forces with Power Supply.

As a special thanks to first-time customers, get one free meal with your first order by using this link. If your taste buds are curious, check out the menus for the upcoming week first.

Ordering basics

  • Portion sizes – Choose between Boost or Standard. Most are happy with Standard, but the calorie-concious go with Boost.
  • Lunches, dinners or both – We focus lunches a little more on easy eating during the day and dinners tend a bit more sit-down oriented. But you can choose from either lunches or dinner if you opt to customize your order with our Mod Your Menu tool.
  • 3 or 5 days a week – 3 day plans get one delivery on Mondays. 5 day plans get two deliveries: three meals on Mondays and the remaining two on Thursdays.
  • Order deadline – Each Thursday at midnight in order to receive meals the following week.

A note on customizing the menu – we’re big on simplicity and new things each week, but modifications are cool too. So no worries if you want to load up on a favorite or sidestep something you don’t eat. Here’s more on menu customization, or what we like to call modding your menu.

Keep in mind that you can rate your meals each week – we read each and every review and use them to help decide what to keep, add or remove on the menu!

If you sign up for a recurring plan (set-and-forget, lower cost), there’s no commitment – you can cancel at any time. And if you want to pause for a short period (e.g. vacation or work travel) you can handle that right in your account online. We’re shooting for all of our deliveries to be made before 7 a.m. on Mondays and Thursdays. If that changes as we adjust our delivery routes we’ll keep you in the loop on new times.

Reach out anytime with any questions (chowhelpla@mypowersupply.com) and welcome aboard. We’re glad you pulled up a chair.

So there you have it!  We have the answers you need and it comes right to your feet at High Voltage, removing all the doubt and hard work of getting started!

Regular schedule this weekend:

Saturday @ 9am: our busting at the seams popular Shred-Sesh!  Saturday @ 10am: Team and Partner WOD.  Saturday @ 11am:  Barbell Strength

Sunday @ 10am:  Energizer (long WOD) and Sunday @ 11am:  don’t forget our once a month Skills Class!


Friday’s Training:

CrossFit:
“HOLLEYMAN”

30 RFT:

5 Wall Ball Shots (20/14)
3 HSPU
1 Power Clean (#225)

Aaron Holleyman | Age 27 | Glasgow, Montana

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Fusion (7:30am & 6:30pm):
IN TEAMS OF 2:

STATION 1: 50 RING ROWS (share work)
+
EACH PERSON DOES: 15 KB SWINGS + 15 BURPEES + 200 M RUN

STATION 2: 50 PUSH UPS (share work)
+
EACH PERSON DOES: 15 KB SWINGS + 15 BURPEES + 200 M RUN

STATION 3: 50 BOX JUMP/ STEP DOWNS (share work)
+
EACH PERSON DOES: 15 KB SWINGS + 15 BURPEES + 200 M RUN

STATION 4: 50 KB GOBLET SQUATS (Share work)
+
EACH PERSON DOES: 15 KB SWINGS + 15 BURPEES + 200 M RUN