Fish oil is here!

Fish oil is here!

Fish oil is here!

I want to extend a huge thank you to all of the members of the community who have come up to me the past few days with so many amazingly kind words about the gym.  I’m so proud of what we’ve been able to accomplish in such a short time, and I owe it all to you!

Every day we try to think of ways to improve your experience and keep your faith and trust in High Voltage.  My primary drive will always be a better and more personalized member experience, as well as fostering the best community for you all to be a part of.  Honestly the amazing feedback makes all of the long hours and hard work worth it!  Again, lots of exciting things still on the way!

Now onto some nutrition info!

After a long absence, we finally have Stronger Faster Healthier Fish Oils back in!  If I had to chose only one tool in my nutritional training bag beyond the food I eat, it would be fish oil.  Unless you’re regularly eating a healthy amount of fish, you probably aren’t getting all the omega-3 fatty acids that your body needs.  Ingestion of fish oil lowers your LDL cholesterol levels, reduces inflammation, and even improves skin tone and health!

Your body is your engine, then fish oil is the lubricant that keeps your joints healthy.  Participating in CrossFit or any vigorous exercise can cause inflammation in the muscles and joints, and fish oil is what will help protect you from this damage, as well as heal you from it.

I encourage you all not to take my word for it, but to Google all of the information that’s available on the benefits of fish oil and see for yourself.  Then come on in to HV and pick some up and start reaping the benefits right away!


Wednesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: TEST 1RM FRONT SQUAT:
TEST PROGRESSION:
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 FRONT Squats @ 3111

WOD: BURNER FOR TIME:

10 WALL BALL
6 MUSCLE UPS (Scale: 12 Pull ups + 12 Dips OR 12 Ring Rows + 12 Jump Dips)
20 WALL BALL SHOTS
4 MUSCLE UPS (Scale: 8 Pull ups + 8 Dips OR 8 Ring Rows + 8 Jump Dips)
30 WALL BALL SHOTS
2 MUSCLE UPS (Scale: 4 Pull Ups + 4 Dips OR 4 Ring Rows + 4 Jump Dips)

Fusion (7:00am & 6:30pm):

3 MIN: ROW
1 MIN: REST
3 MIN: BURPEE-AIR SQUAT LADDER (1&1, 2&2, 3&3, etc.)
1 MIN: REST

3 MIN: AIR ASSAULT BIKE
1 MIN: REST
3 MIN: BURPEE-AIR SQUAT LADDER (Cont’d…4&4, 5&5, etc.)
1 MIN: REST

3 MIN: SHUTTLE RUNS (50 M lengths in driveway)
1 MIN: REST
3 MIN: BURPEE-AIR SQUAT LADDER (Cont’d…6&6, 7&7, etc.)
1 MIN: REST

3 MIN: JUMP ROPE
1 MIN: REST
3 MIN: BURPEE-AIR SQUAT LADDER (Cont’d 8&8, etc.)
1 MIN: REST


Thursday’s Training:

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

SKILL WORK: HEADSTAND PROGRESSION:
6 Minutes – Work in Partners :45 Work / :15 Transition

3 SETS:
Level 1: Tripod x 45sec
Level 2: Headstand x 45sec
Level 3: Forearm Headstand x 45sec
Level 4: 45 Degree Hollow Body Hold

STRENGTH, TECHNIQUE, & 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 


3 SETS:
B1: DIPS (RING, STATIONARY, BOX) @ 40X1 or 40J1; 6 Reps; rest 30 sec
B2: 10 Reps Evil Wheels

C: 5 MIN CAP: ACCUMULATE AMRAP ROPE PULL UPS @ 20X1 or 20J1(self time)
* Goal is 10-20 Reps
* bottom hand is at top arm elbow – one arm will be dominant pull so switch evenly

SPRINTS: 20 MINUTE CAP:

5 SETS: 20 SEC AIR ASSAULT SPRINT – 100% Effort // REST 2-3 MINUTES

Fitness (6:30pm):

STRENGTH, TECHNIQUE, & DEVELOPMENT:

EVERY 30 SEC for 10 MIN: COMPLEX:
2 x Shoulder Press + 2 x Push Press + 2 x Thrusters
(weight can be increased from set to set as form improves)

WOD: 1 MILE RUN – FOR TIME