Ch-Ch-Ch-Ch-Changes!

Ch-Ch-Ch-Ch-Changes!

Ch-Ch-Ch-Ch-Changes!

Hey gang!  First off yesterday was absolutely amazing with over 82 people coming in to WOD in just one day!  I say over 82 because that’s how many people’s names were actually on the whiteboard, but I definitely saw a few more people who didn’t post.  What an amazing day!  People keep asking me what they can do to help or support the gym, and my answer is always the same: keep coming, keep having fun, and tell all your friends!

I had to use the picture that Jeff posted a couple weeks back on Facebook for “what’s in the box?” (it was assault bikes in case you didn’t know) for today’s blog.  The reason why is because there is SO MUCH new equipment (in boxes) coming this week and next week.  I’m not going to say what just yet, but I’ll make Facebook posts as it comes in and we assemble it.  Let’s just say the gym is getting a face lift and you’re all going to be super stoked to get your WOD on each day!

Last and absolutely NOT least…this coming Monday, June 29th, Keymon Maddox from Progenex will be at CrossFit High Voltage ALL DAY LONG!  That’s right, normally our tastings with vendors happen only at night, but this time I’ve got him out all day starting with our morning classes, then the mid-day classes, and all night long!  No need to pre-order either!  We’ll have everything on hand, so whatever products you need, you sign the sheet and take your product right then and there.  No pre-order, no waiting for your protein, no hassle!  I know you’ve all been out of protein for a while and asking when he’s coming back, so here’s your chance!


Wednesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT (20 MIN):
EMOM 12 (Running clock no break, 3 Movements, adding load between movements)
Technical Consistency & Postural Strength – The Clean

0-1: 1 x CLEAN (may be hang power clean, power clean, or squat clean)
1-2: 1 x CLEAN
2-3: 1 x CLEAN
(add weight)
3-4: 1 x CLEAN
4-5: 1 x CLEAN
5-6: 1 x CLEAN
(add weight)
6-7: 3 x CLEAN PULL (aka: CLEAN EXTENSION)
7-8: 3 x CLEAN PULL
8-9: 3 x CLEAN PULL
(add weight)
9-10: (1 + 1)HALT. CLEAN DL (knee)+ HALT. CLEAN DL (knee) + Finish+Extension
10-11: (1+1)HALT. CLEAN DL (knee)+ HALT. CLEAN DL (knee) + Finish+Extension
11-12: (1+1) HALT. CLEAN DL (knee)+ HALT. CLEAN DL (knee) + Finish+Extension

WOD: 8 MIN AMRAP:
Intention: Light weight, unbroken, fast turnover of rounds with heart rate high!

10 KBS (#53/35)
10 THRUSTERS (#75/55)
10 BURPEES

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

COMPLETE AS MUCH AS POSSIBLE IN 30 MIN CAP:

20 DB PUSH PRESS
20 DB HANG POWER SNATCH (ALTERNATING ARMS)
20 DB DOUBLE ARM ROW
20 DB THRUSTERS
20 DB ALTERNATING LUNGES

* EVERY 2 MINUTES STOP AND DO A 200 M RUN


Thursday’s Training:

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

SKILL WORK: HEADSTAND PROGRESSION:
6 Minutes – Work in Partners :45 Work / :15 Transition x 3 Sets each. Coach each set from L1, move to L2 if mastered, L3 if mastered.

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

STRENGTH & DEVELOPMENT:

3 SETS:
A1: DB BENCH PRESS @ 30X1 x 8 Reps; 30 Sec Rest
A2: 10 x “bum raises” + 10 x “leg lifts”; rest in rotation – see L-Sit Video

3 SETS:
B1: ROPE PULL UPS* @ 20X1 or 20J1 x 4-6 Reps (self timed); rest in rotation
B2: 10 Reps Evil Wheels
* bottom hand is at top arm elbow – one arm will be dominant pull so switch evenly

SPRINTS: 20 MINUTE CAP:
In time remaining, divide class and allow to self-time these sprints. They may alternate stations or do all in a row. Goal is to accumulate 6 total sprints. Ensure rests are taken.

3 SETS: 20 SEC AIR ASSAULT SPRINT – 100% Effort // REST 2-3 MINUTES
3 SETS: 20 SEC HEAVY SLED PUSH (short choppy steps) – 100 % Effort // REST 2-3 MIN

 

 

Fitness (6:30pm):

GYMNASTIC SKILL PROGRESSION: THE PULL UP:

Pull up Skill Work Progression: Post
Level 1: Ring Rows Amrap @ 4010 x3, rest 2min
Level 2: Negative pullups 3×4 @ 90J1 OR 3×8 @50J1, rest 2min
Level 3: Negative pullups 3×4 @ 90J1, rest 2 min
Level 4: Amrap Strict pullups, rest 90 seconds x2
—then amrap kippingpullups, rest 90 seconds x2

STRENGTH, TECHNIQUE & DEVELOPMENT: BACK SQUAT

Coach to demo and teach Stance, Grip, Position – Racking bar appropriate height, etc.

Coach to lead sets in unison tempo:

4 SETS: Back Squats x 10 Reps @ 41X1; Rest 60 Sec between / add weight as earned

WOD: 3RFT

400 M RUN
20 WALL BALL SHOTS
10 BURPEES

 

 
Hey gang!  First off yesterday was absolutely amazing with over 82 people coming in to WOD in just one day!  I say over 82 because that’s how many people’s names were actually on the whiteboard, but I definitely saw a few more people who didn’t post.  What an amazing day!  People keep asking me what they can do to help or support the gym, and my answer is always the same: keep coming, keep having fun, and tell all your friends!

I had to use the picture that Jeff posted a couple weeks back on Facebook for “what’s in the box?” (it was assault bikes in case you didn’t know) for today’s blog.  The reason why is because there is SO MUCH new equipment (in boxes) coming this week and next week.  I’m not going to say what just yet, but I’ll make Facebook posts as it comes in and we assemble it.  Let’s just say the gym is getting a face lift and you’re all going to be super stoked to get your WOD on each day!

Last and absolutely NOT least…this coming Monday, June 29th, Keymon Maddox from Progenex will be at CrossFit High Voltage ALL DAY LONG!  That’s right, normally our tastings with vendors happen only at night, but this time I’ve got him out all day starting with our morning classes, then the mid-day classes, and all night long!  No need to pre-order either!  We’ll have everything on hand, so whatever products you need, you sign the sheet and take your product right then and there.  No pre-order, no waiting for your protein, no hassle!  I know you’ve all been out of protein for a while and asking when he’s coming back, so here’s your chance!


Wednesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT (20 MIN):
EMOM 12 (Running clock no break, 3 Movements, adding load between movements)
Technical Consistency & Postural Strength – The Clean

0-1: 1 x CLEAN (may be hang power clean, power clean, or squat clean)
1-2: 1 x CLEAN
2-3: 1 x CLEAN
(add weight)
3-4: 1 x CLEAN
4-5: 1 x CLEAN
5-6: 1 x CLEAN
(add weight)
6-7: 3 x CLEAN PULL (aka: CLEAN EXTENSION)
7-8: 3 x CLEAN PULL
8-9: 3 x CLEAN PULL
(add weight)
9-10: (1 + 1)HALT. CLEAN DL (knee)+ HALT. CLEAN DL (knee) + Finish+Extension
10-11: (1+1)HALT. CLEAN DL (knee)+ HALT. CLEAN DL (knee) + Finish+Extension
11-12: (1+1) HALT. CLEAN DL (knee)+ HALT. CLEAN DL (knee) + Finish+Extension

WOD: 8 MIN AMRAP:
Intention: Light weight, unbroken, fast turnover of rounds with heart rate high!

10 KBS (#53/35)
10 THRUSTERS (#75/55)
10 BURPEES

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

COMPLETE AS MUCH AS POSSIBLE IN 30 MIN CAP:

20 DB PUSH PRESS
20 DB HANG POWER SNATCH (ALTERNATING ARMS)
20 DB DOUBLE ARM ROW
20 DB THRUSTERS
20 DB ALTERNATING LUNGES

* EVERY 2 MINUTES STOP AND DO A 200 M RUN


Thursday’s Training:

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

SKILL WORK: HEADSTAND PROGRESSION:
6 Minutes – Work in Partners :45 Work / :15 Transition x 3 Sets each. Coach each set from L1, move to L2 if mastered, L3 if mastered.

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

STRENGTH & DEVELOPMENT:

3 SETS:
A1: DB BENCH PRESS @ 30X1 x 8 Reps; 30 Sec Rest
A2: 10 x “bum raises” + 10 x “leg lifts”; rest in rotation – see L-Sit Video

3 SETS:
B1: ROPE PULL UPS* @ 20X1 or 20J1 x 4-6 Reps (self timed); rest in rotation
B2: 10 Reps Evil Wheels
* bottom hand is at top arm elbow – one arm will be dominant pull so switch evenly

SPRINTS: 20 MINUTE CAP:
In time remaining, divide class and allow to self-time these sprints. They may alternate stations or do all in a row. Goal is to accumulate 6 total sprints. Ensure rests are taken.

3 SETS: 20 SEC AIR ASSAULT SPRINT – 100% Effort // REST 2-3 MINUTES
3 SETS: 20 SEC HEAVY SLED PUSH (short choppy steps) – 100 % Effort // REST 2-3 MIN

 

 

Fitness (6:30pm):

GYMNASTIC SKILL PROGRESSION: THE PULL UP:

Pull up Skill Work Progression: Post
Level 1: Ring Rows Amrap @ 4010 x3, rest 2min
Level 2: Negative pullups 3×4 @ 90J1 OR 3×8 @50J1, rest 2min
Level 3: Negative pullups 3×4 @ 90J1, rest 2 min
Level 4: Amrap Strict pullups, rest 90 seconds x2
—then amrap kippingpullups, rest 90 seconds x2

STRENGTH, TECHNIQUE & DEVELOPMENT: BACK SQUAT

Coach to demo and teach Stance, Grip, Position – Racking bar appropriate height, etc.

Coach to lead sets in unison tempo:

4 SETS: Back Squats x 10 Reps @ 41X1; Rest 60 Sec between / add weight as earned

WOD: 3RFT

400 M RUN
20 WALL BALL SHOTS
10 BURPEES

 

 
Ok, so many things have happened in these first few weeks, and so many more things are coming!  Let’s hit the important stuff for now:

1.  PROGENEX is in on this Monday, June 29.  We will have Keymon Maddox out all day, including morning and afternoon classes providing samples and tastings.  All product will be on hand and ready for you to purchase.  No need to pre-order and then wait for your protein!

2.  This coming Wednesday, July 1st, our morning schedule change takes effect!  Monday/Wednesday/Friday 6am: CrossFit.  7am: Fusion.  Tuesday and Thursday 6am & 7am: CrossFit.

3.  4th of July weekend schedule: Friday, July 3rd: regular schedule.  Saturday July, 4th:  One big class from 9:30am-11:00am surprise team/partner Hero WOD.   Sunday, July, 5th: Closed.

4.  Vixen’s Class:  Sunday July, 12, @ 11am.

5.  No Rowing Class or Skills Class for the month of July.

6.  Regular schedule this weekend!

Lastly, you may have noticed when you were doing your rope pull-ups today that our all new ropes came in!  Wall ball/slam ball shelves also came in and are up.  Be on the lookout Monday for some BIG changes up by the whiteboard…and when you come back from your 4th of July weekend your head will spin with the new look of the box with the equipment we have coming in by then!

Change is good!  Onward and upward!


Friday’s Training:

CrossFit:

Option 1: JERRY

1 MILE RUN
2K row
1 MILE RUN

FOR TIME
Sgt Major Jerry Dwayne Patton,
40, died on 15 October 2008 during
High Altitude High Opening (HAHO)
training while assigned to Army
USSOCOM preparing for deployment to
Afghanistan.
He is survived by his wife Molly and his
sons Chad, Cody, Chase and Connor.

OR OPTION 2: MCGHEE

30 MIN AMRAP:

5 DEADLIFTS (#275 Rx)
13 PUSH UPS
9 BOX JUMPS

Ryan McGhee | Age 21

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

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

Coach may either run this on continuous clock, allowing students to complete as much as possible in 30-40 minutes OR put a 10 minute time cap on each station and force move on.
If scaled appropriately, should be able to complete each station under 10 minutes, but some may take longer. Goal is sustainable, breathing pace – continuous aerobic movement. NO REDLINE.

STATION 1: 21-15-9
ROW CALS
BURPEES OVER ROWER

STATION 2: 21-15-9

WALL BALL SHOTS
BOX STEP UPS/ DOWNS

STATION 3: 21-15-9

DOUBLE UNDERS (2:1 SINGLE UNDERS)
SIT UPS /V-UPS