New tools for training this week!

New tools for training this week!

New tools for training this week!

  • Start: a little over 3 years ago.
  • WOD: Annie
  • Lift: overhead squat

My time in Crossfit has been spent with some amazing coaches. I have learned so much from these men and women over the years and they continue to be my inspiration. I coach for the simple fact that I enjoy being around those that choose to spend their time at CFHV! It was the coaches that helped spark my love for Crossfit and have helped to maintain this love. I hope to do the same for people that walk through our doors each and every day.

  • Start: a little over 3 years ago.
  • WOD: Annie
  • Lift: overhead squat

My time in Crossfit has been spent with some amazing coaches. I have learned so much from these men and women over the years and they continue to be my inspiration. I coach for the simple fact that I enjoy being around those that choose to spend their time at CFHV! It was the coaches that helped spark my love for Crossfit and have helped to maintain this love. I hope to do the same for people that walk through our doors each and every day.
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)