WODcast Podcast and the weekend

WODcast Podcast and the weekend

WODcast Podcast and the weekend

Here’s to another exciting week here at CrossFit High Voltage!

Today we have the folks from over at Gunpowder in to sample some of their products.  We’ve actually carried their drinks for a while now, and I personally love them.  You get all of the energy of caffeine and other synthetic energy drinks, without any of the crash associated with the high sugar content.  It also brings sustained focus and the ability to remain relaxed while still working at your maximum output.

The secret is in the main ingredient called Guayusa.  The caffeine molecules in Guayusa are unlike the ones your body is used to.  Guayusa is rich in L-Theanine, the amino acid in tea that calms and relaxes you.   This balances the stimulating effects of Guayusa, enabling you to feel focused and alert without the jitters you get from coffee.

Guayusa is also one of the best sources of Theobromine, the ingredient in dark chocolate that gives you the warm, content feeling that many describe as like being in love.  Guayusa has also been shown to stabilize the body’s pH and blood sugar levels.  The net effect is a sense of equilibrium that allows you to remain calm and peaceful while alert and energized.

Guayusa gives you twice the antioxidants of green tea.   It’s loaded with polyphenols, flavonoids and saponins: all things your heart craves.

Guayusa has been called “mother nature’s multivitamin” because it contains Vitamins C and D, Potassium, Magnesium, Calcium, Zinc. Chromium and all 15 essential amino acids—most notably Leucine, which the body cannot synthesize.  (Bodybuilders often take Leucine supplements to promote repair of muscle tissue between workouts.)

The ingredients in Guayusa have been shown to lower blood pressure and LDL (“bad”) cholesterol.  And, unlike coffee, Guayusa has been shown to promote healthy digestion.  Guayusa also delivers high levels of Chlorogenic Acid (over 200mg per bottle of GUNPOWDER), which has been shown in recent studies to significantly aid in weight loss.

I’ve also just purchased a battle rope due to popular demand.  You’ll find it over by the roll-up door, and there is a loop on the outside of the building to thread it through.  10 seconds with that thing is almost as bad as the Assault Air Bike!  More on this great new tool and how to use it in Wednesday’s blog!


Monday’s Training

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: Shoulder Press Clusters (20 MIN):

3 SETS: Alternate Movements Every 30 SEC for 6 Minutes (empty bar)
A1: Strict Shoulder Press x 2 Reps
A2: Push Press x 2 Reps
A3: BN Strict Snatch Press x 2 Reps
A4: BN Snatch Push Press x 2 Reps

3 SETS: Work Sets – increase load each set
B: Push Press Clusters – 3.3.3 (10 sec rest each “.”); rest in rotation

WOD: 20 MIN AMRAP:

50 Double Unders
40 Walking Lunges
30 DB Snatch (15 Each Arm)
20 DB Push Press
10 Pull Ups

Fusion (7am & 6:30pm):

AMRAP 30 MIN:

10 Jumping Pull Ups
10 Burpee-Broad Jumps
20 Box Step Ups
200 M Row
30 Air Squats
30 M (3x X-Floor) Bear Crawl
40 Jump Ropes
400M Run


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE, & DEVELOPMENT: TEST 1RM DEADLIFT:

WARMUP SETS: Lead in unison by Coach
2 Reps every 15 seconds for 10 SETS

TEST PROGRESSION: FIND 1 RM DEADLIFT

5 REPS @ 50% of 1RM
3 REPS @ 65% of 1RM
1 REPS @ 75% of 1RM
1 REPS @ 85% of 1RM
1 REPS @ 90% of 1RM
1 REPS @ 95% of 1RM
1 REPS @ 100% – TEST 1RM
++1 REPS @ 100%+

WOD: 10 MIN AMRAP:

30 M Shuttle Run (3 x Floor)
30 UB Double Unders (Scale to Broken sets)
3 x UB Muscle Ups (Scale to Broken Sets, or (6 x Pull Ups + 6 x Dips) or (6 x Ring Rows or Jumping Pull Ups + 6 x Stationary, Jumping, or Box Dips)

Fitness (7:00am & 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 kipping pullups, rest 90 seconds x2

STRENGTH, TECHNIQUE & DEVELOPMENT: FRONT SQUAT & THRUSTER:

4 SETS: 5 Front Squats @ 30X1 (adding weight as perfected)

WOD: 3RFT:

400 M RUN
20 BB THRUSTERS (empty barbell)
Here’s to another exciting week here at CrossFit High Voltage!

Today we have the folks from over at Gunpowder in to sample some of their products.  We’ve actually carried their drinks for a while now, and I personally love them.  You get all of the energy of caffeine and other synthetic energy drinks, without any of the crash associated with the high sugar content.  It also brings sustained focus and the ability to remain relaxed while still working at your maximum output.

The secret is in the main ingredient called Guayusa.  The caffeine molecules in Guayusa are unlike the ones your body is used to.  Guayusa is rich in L-Theanine, the amino acid in tea that calms and relaxes you.   This balances the stimulating effects of Guayusa, enabling you to feel focused and alert without the jitters you get from coffee.

Guayusa is also one of the best sources of Theobromine, the ingredient in dark chocolate that gives you the warm, content feeling that many describe as like being in love.  Guayusa has also been shown to stabilize the body’s pH and blood sugar levels.  The net effect is a sense of equilibrium that allows you to remain calm and peaceful while alert and energized.

Guayusa gives you twice the antioxidants of green tea.   It’s loaded with polyphenols, flavonoids and saponins: all things your heart craves.

Guayusa has been called “mother nature’s multivitamin” because it contains Vitamins C and D, Potassium, Magnesium, Calcium, Zinc. Chromium and all 15 essential amino acids—most notably Leucine, which the body cannot synthesize.  (Bodybuilders often take Leucine supplements to promote repair of muscle tissue between workouts.)

The ingredients in Guayusa have been shown to lower blood pressure and LDL (“bad”) cholesterol.  And, unlike coffee, Guayusa has been shown to promote healthy digestion.  Guayusa also delivers high levels of Chlorogenic Acid (over 200mg per bottle of GUNPOWDER), which has been shown in recent studies to significantly aid in weight loss.

I’ve also just purchased a battle rope due to popular demand.  You’ll find it over by the roll-up door, and there is a loop on the outside of the building to thread it through.  10 seconds with that thing is almost as bad as the Assault Air Bike!  More on this great new tool and how to use it in Wednesday’s blog!


Monday’s Training

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: Shoulder Press Clusters (20 MIN):

3 SETS: Alternate Movements Every 30 SEC for 6 Minutes (empty bar)
A1: Strict Shoulder Press x 2 Reps
A2: Push Press x 2 Reps
A3: BN Strict Snatch Press x 2 Reps
A4: BN Snatch Push Press x 2 Reps

3 SETS: Work Sets – increase load each set
B: Push Press Clusters – 3.3.3 (10 sec rest each “.”); rest in rotation

WOD: 20 MIN AMRAP:

50 Double Unders
40 Walking Lunges
30 DB Snatch (15 Each Arm)
20 DB Push Press
10 Pull Ups

Fusion (7am & 6:30pm):

AMRAP 30 MIN:

10 Jumping Pull Ups
10 Burpee-Broad Jumps
20 Box Step Ups
200 M Row
30 Air Squats
30 M (3x X-Floor) Bear Crawl
40 Jump Ropes
400M Run


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE, & DEVELOPMENT: TEST 1RM DEADLIFT:

WARMUP SETS: Lead in unison by Coach
2 Reps every 15 seconds for 10 SETS

TEST PROGRESSION: FIND 1 RM DEADLIFT

5 REPS @ 50% of 1RM
3 REPS @ 65% of 1RM
1 REPS @ 75% of 1RM
1 REPS @ 85% of 1RM
1 REPS @ 90% of 1RM
1 REPS @ 95% of 1RM
1 REPS @ 100% – TEST 1RM
++1 REPS @ 100%+

WOD: 10 MIN AMRAP:

30 M Shuttle Run (3 x Floor)
30 UB Double Unders (Scale to Broken sets)
3 x UB Muscle Ups (Scale to Broken Sets, or (6 x Pull Ups + 6 x Dips) or (6 x Ring Rows or Jumping Pull Ups + 6 x Stationary, Jumping, or Box Dips)

Fitness (7:00am & 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 kipping pullups, rest 90 seconds x2

STRENGTH, TECHNIQUE & DEVELOPMENT: FRONT SQUAT & THRUSTER:

4 SETS: 5 Front Squats @ 30X1 (adding weight as perfected)

WOD: 3RFT:

400 M RUN
20 BB THRUSTERS (empty barbell)
Hopefully by now you’ve seen my posts all over the internet about the WODcast Podcast.  It’s the #1 show on the internet about CrossFit and has thousands of listeners.  Guests on the show are a who’s who of the most elite CrossFitters in the world.

I was very fortunate to be asked to be a guest on the show this past week and the episode went live on Wednesday.  You can download it on iTunes or listen online at www.wodcastpodcast.com/episodes. If you’re curious as to what the process was like to buy the gym and the business of CrossFit in general, we had an opportunity to discuss all of those topics in great detail.  It’s also just a great show I’d recommend to anyone interested in keeping up on the CrossFit industry and hearing insights from the greatest trainers and athletes in our field.

Coming up this weekend we have the uber popular Shred Sesh at 9am on Saturday, followed by Team & Partner WOD at 10am.

Following that is Barbell at 11am on Saturday.  Our regularly scheduled Saturday Barbell Class on Saturdays is taking a hiatus starting in August…but not to worry.  Coming in September our annual Barbell Strength Cycle is coming back!  We want everyone to get the most out of the program, and have the structured and committed environment that you all deserve, and we all know gets the results you crave.

Rounding out the weekend is Long WOD at 10am on Sunday, followed by Vixen’s Class at 11am!

A final heads up that on Monday, Gunpowder will be here giving out samples of their product.  We’ve had it for a while, and you all know I love the stuff.  Now it’s time for you all to try it!  More on them in Monday’s Blog.

Have a great weekend!


Friday’s Training:

CrossFit:

BENCHMARK FRIDAY: PICK ONE

“HOLBROOK”

10 RFT:

5 THRUSTERS (115/83#)
10 PULL UPS
100 M SPRINT
REST 1 MINUTE

* YOUR SCORE IS FASTEST ROUND (SCORE ALL ROUNDS SEPARATELY)

Jason Holbrook | Age 28 | Burnet, Texas

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

OR

“JERRY”

1 MILE RUN
2K ROW
1 MILE RUN

Fusion (7am & 6:30pm):

Format: For each station, there is one main movement – to be performed AMRAP in 6 MINUTES. Start with this movement, but at each :30 mark (:30 / 1:00; 1:30 / 2:00; 2:30 / 3:00; 3:30 / 4:00; 4:30 / 5:00; 5:30 / 6:00) yes, last one is on the 6:00) stop and do prescribed interim movement (usually 2-5 reps). Follow this format for each station. It will work out to be 6 Sets in 6 Minutes. Rest 1 Minute between station rotation. Work through all 4 stations – ONE TIME ONLY (total of 24 min work).

A: BOX STEP UPS – AMRAP in 6 MINUTES*
* @ :30 MARK – Stop atop box and do 5 Air Squats (fast)
* @ :60 MARK – Stop and do 2 Burpees

REST 1 MINUTE / ROTATE STATIONS

B: JUMP ROPE – AMRAP in 6 MINUTES*
*@ :30 MARK – Stop and do 5 DB Push Press
*@ :60 MARK – Stop and do 2 Burpees

REST 1 MINUTE / ROTATE STATIONS

C: KB SWING (light) – AMRAP in 6 MINUTES*
*@:30 MARK – Stop and do 5 Sit Ups
*@:60 MARK – Stop and do 2 Burpees

REST 1 MINUTE / ROTATE STATIONS

D: 10 M BEAR CRAWL + 10 M CRAB WALK – AMRAP in 6 MINUTES*
*@:30 MARK – Stop and do 5 Alt. Jump Lunges
*@:60 MARK – Stop and do 2 Burpees