The new standards for RX are here!

The new standards for RX are here!

The new standards for RX are here!

Who’s that awesome guy in the picture?  It’s our very own ‘Mayor’ Jeff Hopkins from the AM Mayhem crew at the gym.  Jeff’s been with CrossFit High Voltage for as long as I can remember, and he has been a consistent presence and glue to the fabric of our morning crew.  He even has an award, “The Jeff Hopkins Community Leader Award” named after him.  As you can see from the picture he wants YOU to be the next one to join him to start your day off on the right foot.

Our morning classes have traditionally had a really fun and supportive environment that is always welcoming to a new face and makes them feel immediately like they’re an old friend.  Some of the most innovative coaching around can be found at our morning classes, and the athletes there set the bar for the gym for the entire day as we all look to their names on the whiteboard to see how the WOD went.

If we want to go all “science” on it, there is numerous evidence to support the fact that working out early in the morning has vast positive effects on your entire day.  You get the metabolic engine humming early and often, you burn more calories throughout your day, energy levels are more consistent, and that mid-day lull is suppressed.  Not to mention the fact that cognitive function, comprehension, and memory are all significantly improved for up to 2 hours following vigorous exercise!  That’s why…

Going into the summer I’d like to announce that as of July 1st, we will be changing the morning schedule class times.  Effective on that date we will now have a 6am and 7am class every weekday, Monday through Friday!

Monday, Wednesday, and Friday will be CrossFit at 6am, and Cardio Fusion at 7am.

Tuesdays and Thursdays will be CrossFit at 6am and 7am.

We feel this will better accommodate everyone’s unique needs and be a much better fit for the vast majority of our community.

So if you’ve never had a chance to start your day off with an awesome WOD and do it with one of the best and most supportive groups of people around, no time better than now to dive right in!


Wednesday’s Training:

Crossfit:

Technique & Development: Power Clean

Find your 1RM Power Clean OR HANG Power Clean in 15 Minutes.

5 Reps @ 50%
3 Reps @ 65%
1 Rep @ 75%
1 Rep @ 85%
1 Rep @ 90-95%
1 Rep @ 100 % – TEST FOR 1RM
1 Rep @ 100%+ – PR attempt over last one.

NON-TESTERS: Work on technique EMOM 10 x 3 Power Clean or Hang Power Clean.

WOD:

3 RFT

20 Toes 2 Bar (K2E / V-Ups)
30 Walking Lunges
400 M RUN

Fusion (7:30am & 6:30pm)

RUN THROUGH 2 ROUNDS OF THIS 4-STATION ROTATION. TOTAL TIME 32 MINUTES.

STATION 1: AMRAP 3 MINUTES

5 WALL BALL SHOTS
3 BURPEE – Jump Touch To Pull Up Bar

REST 1 MIN

STATION 2: AMRAP 3 MINUTES

7 KB Swings
5 PUSH UPS / ROLL UPS

REST 1 MIN

STATION 3: AMRAP 3 MINUTES

9 AIR SQUATS
7 RING ROWS

REST 1 MIN

STATION 4: AMRAP 3 MINUTES

12 DOUBLE UNDERS (or 24 SINGLE JUMPS or 24 JUMPING JACKS)
9 SIT UPS

REST 1 MIN


Thursday’s Training:

CrossFit (4:30pm is advanced class and requires a test in):

A1: DB External Rotation @ 30X1; 8 Reps (each arm); 3 Sets
A2: DB Trap 3 Raises @ 30X1; 8 Reps (each arm); 3 Sets

B: TURKISH GET UPS 1 REP EACH SIDE EMOM 10 MINUTES.

C: AMRAP 15 MINUTES:

250 M ROW
200 M RUN
BEAR CRAWL (X-Floor x 3 – approx. 30 M)
CRAB WALK (X-Floor x 3 – approx. 30 M)

Fitness (6:30pm):

TECHNIQUE & DEVELOPMENT: RUSSIAN KETTLEBELL SWING

Demonstration and proper scaling of the Russian kettlebell swing ( to eye level only). Emphasis should be placed on the use of the hips to drive the kettlebell up, while the arms stay relaxed.

PRACTICE: TABATA KB SWINGS (:20 ON / :10 REST) x 4 SETS

WOD: 3 ROUNDS FOR TIME

10 KB GOBLET SQUATS
20 KB SWINGS
400 M RUN
REST 1 MINUTE BETWEEN ROUNDS (note time for each round)


Who’s that awesome guy in the picture?  It’s our very own ‘Mayor’ Jeff Hopkins from the AM Mayhem crew at the gym.  Jeff’s been with CrossFit High Voltage for as long as I can remember, and he has been a consistent presence and glue to the fabric of our morning crew.  He even has an award, “The Jeff Hopkins Community Leader Award” named after him.  As you can see from the picture he wants YOU to be the next one to join him to start your day off on the right foot.

Our morning classes have traditionally had a really fun and supportive environment that is always welcoming to a new face and makes them feel immediately like they’re an old friend.  Some of the most innovative coaching around can be found at our morning classes, and the athletes there set the bar for the gym for the entire day as we all look to their names on the whiteboard to see how the WOD went.

If we want to go all “science” on it, there is numerous evidence to support the fact that working out early in the morning has vast positive effects on your entire day.  You get the metabolic engine humming early and often, you burn more calories throughout your day, energy levels are more consistent, and that mid-day lull is suppressed.  Not to mention the fact that cognitive function, comprehension, and memory are all significantly improved for up to 2 hours following vigorous exercise!  That’s why…

Going into the summer I’d like to announce that as of July 1st, we will be changing the morning schedule class times.  Effective on that date we will now have a 6am and 7am class every weekday, Monday through Friday!

Monday, Wednesday, and Friday will be CrossFit at 6am, and Cardio Fusion at 7am.

Tuesdays and Thursdays will be CrossFit at 6am and 7am.

We feel this will better accommodate everyone’s unique needs and be a much better fit for the vast majority of our community.

So if you’ve never had a chance to start your day off with an awesome WOD and do it with one of the best and most supportive groups of people around, no time better than now to dive right in!


Wednesday’s Training:

Crossfit:

Technique & Development: Power Clean

Find your 1RM Power Clean OR HANG Power Clean in 15 Minutes.

5 Reps @ 50%
3 Reps @ 65%
1 Rep @ 75%
1 Rep @ 85%
1 Rep @ 90-95%
1 Rep @ 100 % – TEST FOR 1RM
1 Rep @ 100%+ – PR attempt over last one.

NON-TESTERS: Work on technique EMOM 10 x 3 Power Clean or Hang Power Clean.

WOD:

3 RFT

20 Toes 2 Bar (K2E / V-Ups)
30 Walking Lunges
400 M RUN

Fusion (7:30am & 6:30pm)

RUN THROUGH 2 ROUNDS OF THIS 4-STATION ROTATION. TOTAL TIME 32 MINUTES.

STATION 1: AMRAP 3 MINUTES

5 WALL BALL SHOTS
3 BURPEE – Jump Touch To Pull Up Bar

REST 1 MIN

STATION 2: AMRAP 3 MINUTES

7 KB Swings
5 PUSH UPS / ROLL UPS

REST 1 MIN

STATION 3: AMRAP 3 MINUTES

9 AIR SQUATS
7 RING ROWS

REST 1 MIN

STATION 4: AMRAP 3 MINUTES

12 DOUBLE UNDERS (or 24 SINGLE JUMPS or 24 JUMPING JACKS)
9 SIT UPS

REST 1 MIN


Thursday’s Training:

CrossFit (4:30pm is advanced class and requires a test in):

A1: DB External Rotation @ 30X1; 8 Reps (each arm); 3 Sets
A2: DB Trap 3 Raises @ 30X1; 8 Reps (each arm); 3 Sets

B: TURKISH GET UPS 1 REP EACH SIDE EMOM 10 MINUTES.

C: AMRAP 15 MINUTES:

250 M ROW
200 M RUN
BEAR CRAWL (X-Floor x 3 – approx. 30 M)
CRAB WALK (X-Floor x 3 – approx. 30 M)

Fitness (6:30pm):

TECHNIQUE & DEVELOPMENT: RUSSIAN KETTLEBELL SWING

Demonstration and proper scaling of the Russian kettlebell swing ( to eye level only). Emphasis should be placed on the use of the hips to drive the kettlebell up, while the arms stay relaxed.

PRACTICE: TABATA KB SWINGS (:20 ON / :10 REST) x 4 SETS

WOD: 3 ROUNDS FOR TIME

10 KB GOBLET SQUATS
20 KB SWINGS
400 M RUN
REST 1 MINUTE BETWEEN ROUNDS (note time for each round)


The doctor is in, he has your prescription, and if you want to get better you better follow it as RX.  We see it every day in the programming for a WOD or a benchmark, and we all know we want that RX next to our name, but what does it even mean?

I’ve received a lot of great feedback about our new programming, but one thing that has come up is that some of the weights seem awfully heavy for the WODs and benchmarks we’ve been testing on Fridays.  Some athletes have found themselves feeling inadequate, left out, or alienated because of their inability to perform the workouts “as prescribed”.  Let’s take a look at what that really means.

The great thing about CrossFit and our progression based system, is that every workout is about your individual output and level of exertion.  Despite the fact that we are all at different athletic ability levels, we still get to struggle against the same daily athletic challenges side by side.  This is what forges such a strong bond amongst members of the CrossFit community.  We go into battle and fight against these mini “traumas” together, and come out the other side with a smile on our face.

The point I’m making is that whether you just walked through the door and it’s your first class, or whether you’re a 5 year veteran Firebreather, both athletes should be experiencing the same level of exertion.  Sure, one person may only be doing air squats, and the other is doing front squats with a barbell that is loaded with a weight that is as RX, but each is tapping into the same energy systems and receiving the same stimulus!

Today’s training is a perfect example of understanding where you’re at, and accepting your ability level. We’re testing a 1 rep max lift, the back squat.  If you’re a newer athlete you certainly wouldn’t hold it against yourself or feel bad that you aren’t lifting 500# like Coach House, right?  He has been a lifelong athlete that has cultivated his abilities and practiced and worked diligently to improve his strength for many years.  You have the understanding that this is a level you must train for to achieve over a period of time.  It’s not even a fair comparison to someone who has never touched a barbell, or only worked with one for a shorter period of time.

So why should it be any different if you can’t do the workouts in the current programming as RX?  Those numbers are a suggested load for a high level athlete who has trained and been disciplined enough to achieve that ability.  We are all people with full time jobs, families, and a myriad of other responsibilities that don’t allow us to necessarily train to that level.

RX should be something we train towards over a period of time, and that we earn.  It should’t be something we expect or feel entitled to.  Think of it as your ‘black belt’ in CrossFit when you can do most WODs as RX.  The most fun part of coming in to train everyday is knowing that you’re better than yesterday.

You don’t need to be better than the person next to you or in front of you, only strive to be better than the version of yourself that is behind you.  If you can do that each day, then I would argue you performed at the RX for you.

**Don’t forget that our very own Chef Stefan is at the gym today having a tasting and signing you all up for some fresh and healthy meals so you can get your nutrition in line with your training!  Check out last Friday’s blog for more details, or just come see Stefan at the box today!**


Monday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT:
TEST PROGRESSION FOR 1RM BACK SQUAT:

5 Reps @ 50%
3 Reps @ 65%
1 Rep @ 75%
1 Rep @ 85%
1 Rep @ 90-95%
1 Rep @ 100 % – TEST FOR 1RM
1 Rep @ 100%+ – PR attempt over last one.

REST 5 MINUTES

85% Test (AMRAP at 30X1 % 85% of 1RM – OR 20RM @ 50%)

* Those who wish NOT to test 1RM, work through 5 x 5 Tempo Back Squats @ 3111

WOD: (Teams of 2, Partners alternate rounds (1 work / 1 rest):

12 MIN AMRAP :
10 BURPEES + 100 M RUN

Fusion: (7:30am & 6:30pm):

PRE=Perceived Rate of Exertion

STATION 1: AIR ASSAULT BIKE
5 SETS:
:45 @ 50% PRE + :15 @ 85%-95%PRE

REST 2 MINUTES / ROTATE

STATION 2: ROWING
5 SETS:
:45 @ 50% PRE + :15 @ 85%-95%PRE

REST 2 MINUTES / ROTATE

STATION 3: JUMP ROPE & BURPEES
5 SETS:
:45 JUMP ROPE @ 50% PRE + :15 BURPEES @ 85%-95%PRE

400 M RECOVERY JOG @ conversational pace (approx 5 min rest/recover)

THEN START OVER AT THE TOP – FOR 2 COMPLETE CYCLES


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT (15 MIN):
COACH TO LEAD TEMPO IN UNISON. IF TEMPO IS LOST, TERMINATE SET. If working in partners, they must do both A1 + A2 before switching.

3 SETS:
A1: SEATED TEMPO BEHIND NECK SHOULDER PRESS @ 41X1; 6 Reps; Rest 10 sec+rerack then:
A2: AMRAP STANDING PUSH PRESS (same load as A1) in 30 SEC; Rest in Rotation

WOD: 20 MIN ALT EMOM: 

ODD: PERFECT PUSH UPS (M= 15-20 / W=5-10)
EVEN: 10 x UNBROKEN WALL BALLS (M=20 / W=14)

Fitness (6:30pm):

Strength, Technique & Development: THE DEADLIFT:
Coach to lead in unison tempo: 3 SETS

A1. DEADLIFT x 10 REPS (light, perfect, on tempo) @ 40X1; 10 sec rest
A2. PUSH UPS x AMRAP in 30 Sec; rest 2 min/ add weight to DL as earned

WOD: DEATH BY AIR SQUAT:
EMOM- 1 Airsquat (increasing the number of reps by 2 every minute. IE: 2, 4, 6, 8 etc.)

MIN 1: 2 REPS
MIN 2: 4 REPS
MIN 3: 6 REPS… UNTIL 15 MIN MAX