WE’RE HAVING A HUGE PARTY! …and other massive news!

WE’RE HAVING A HUGE PARTY! …and other massive news!

WE’RE HAVING A HUGE PARTY! …and other massive news!

  • Cert: Level 1
  • Start: December 2009
  • WOD: Chippers
  • Lift: OHS

I love witnessing other people transform their lives and achieve goals they never thought possible.

  • Cert: Level 1
  • Start: December 2009
  • WOD: Chippers
  • Lift: OHS

I love witnessing other people transform their lives and achieve goals they never thought possible.
I don’t even know where to start!  What an amazing turn out for our first major event!

The Grand Re-Opening/CrossFit Games Finals viewing was a huge success!! I think we had somewhere in the ball park of 80-90 people come out!  There were new faces, and tons of old friends that we got to reconnect with!

One of my favorite parts of owning part of High Voltage is having an open door policy to members past and present so that we can all come together and celebrate each other’s victories and triumphs, and enjoy this great sport that has transformed all of our lives!

There were some big surprises in the CrossFit Games Finals today, and if you couldn’t catch them live with all of us, then make sure to catch the replays!  What an amazing year for the sport of CrossFit!

Make sure to check out the full photo galleries from Chico’s “selfie stick” that made the rounds at the party.  Pics on our Facebook page.

Let’s get ready for another great week!


Monday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: Mixed Grip Deads – Volume:
If working in pairs, person 1 completes A1 & A2 before rest. (15 MIN TIME FRAME)

3 SETS:
A1: Halting Snatch Grip DL (Pause at Knee 2 counts) + Finish; 4 Reps; Rest 20 Sec +
A2: Clean Grip Deadlift x 10 Reps (UB); Rest in rotation

WOD: FOR TIME (20 MIN CAP):
800 M RUN
10 HSPU (Scale Options: 5 x Wall Walks or 15 Push Up / Roll Ups)
15 THRUSTERS (#135/95)
400 M RUN
10 HSPU
15 THRUSTERS
800 M RUN

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

PART 1: STATION ROTATION 3 SETS:

1 MIN BIKE
1 MIN ROW
1 MIN SHUTTLE RUNS (10 M / X Floor)
1 MIN JUMP ROPE

REST 3 MIN

PART 2: “CHRISSY”:

25 TUCK JUMP BURPEES (TJB) (Or scale to regular burpees, or no push up burpees)
25 KB SWINGS (Scale loads, and scale to Russian)

20 TJB
30 KB SWINGS

15 TJB
35 KB SWINGS

10 TJB
40 KB SWINGS

5 TJB
45 KB SWINGS


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: LEG VOLUME:

5 MINUTES – Work up to a HEAVY 6 REP BACK SQUAT THEN:

3 SETS, NOT FOR TIME ( 20 MIN CAP):

6 HEAVY BACK SQUATS
12 DB WALKING LUNGES (EACH LEG, 24 TOTAL STEPS)
24 RUSSIAN / LATERAL STEP UP (EACH LEG, 48 TOTAL STEPS)

REST 2 MINUTES BETWEEN SETS

WOD: 21-15-9:

ROW CALS
PULL UPS (Or Ring Rows) (Or MU 7/5/3)

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 kipping pull-ups, rest 90 seconds x2

STRENGTH, TECHNIQUE & DEVELOPMENT:

A: Front Squat Clusters 3.3.3 (“.” Indicates re-rack and rest 10 seconds) x 3 Sets

WOD: 21-15-9:

ROW CALS
DB THRUSTERS

  • Cert: Level 1
  • Start: December 2009
  • WOD: Chippers
  • Lift: OHS

I love witnessing other people transform their lives and achieve goals they never thought possible.
I don’t even know where to start!  What an amazing turn out for our first major event!

The Grand Re-Opening/CrossFit Games Finals viewing was a huge success!! I think we had somewhere in the ball park of 80-90 people come out!  There were new faces, and tons of old friends that we got to reconnect with!

One of my favorite parts of owning part of High Voltage is having an open door policy to members past and present so that we can all come together and celebrate each other’s victories and triumphs, and enjoy this great sport that has transformed all of our lives!

There were some big surprises in the CrossFit Games Finals today, and if you couldn’t catch them live with all of us, then make sure to catch the replays!  What an amazing year for the sport of CrossFit!

Make sure to check out the full photo galleries from Chico’s “selfie stick” that made the rounds at the party.  Pics on our Facebook page.

Let’s get ready for another great week!


Monday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: Mixed Grip Deads – Volume:
If working in pairs, person 1 completes A1 & A2 before rest. (15 MIN TIME FRAME)

3 SETS:
A1: Halting Snatch Grip DL (Pause at Knee 2 counts) + Finish; 4 Reps; Rest 20 Sec +
A2: Clean Grip Deadlift x 10 Reps (UB); Rest in rotation

WOD: FOR TIME (20 MIN CAP):
800 M RUN
10 HSPU (Scale Options: 5 x Wall Walks or 15 Push Up / Roll Ups)
15 THRUSTERS (#135/95)
400 M RUN
10 HSPU
15 THRUSTERS
800 M RUN

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

PART 1: STATION ROTATION 3 SETS:

1 MIN BIKE
1 MIN ROW
1 MIN SHUTTLE RUNS (10 M / X Floor)
1 MIN JUMP ROPE

REST 3 MIN

PART 2: “CHRISSY”:

25 TUCK JUMP BURPEES (TJB) (Or scale to regular burpees, or no push up burpees)
25 KB SWINGS (Scale loads, and scale to Russian)

20 TJB
30 KB SWINGS

15 TJB
35 KB SWINGS

10 TJB
40 KB SWINGS

5 TJB
45 KB SWINGS


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: LEG VOLUME:

5 MINUTES – Work up to a HEAVY 6 REP BACK SQUAT THEN:

3 SETS, NOT FOR TIME ( 20 MIN CAP):

6 HEAVY BACK SQUATS
12 DB WALKING LUNGES (EACH LEG, 24 TOTAL STEPS)
24 RUSSIAN / LATERAL STEP UP (EACH LEG, 48 TOTAL STEPS)

REST 2 MINUTES BETWEEN SETS

WOD: 21-15-9:

ROW CALS
PULL UPS (Or Ring Rows) (Or MU 7/5/3)

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 kipping pull-ups, rest 90 seconds x2

STRENGTH, TECHNIQUE & DEVELOPMENT:

A: Front Squat Clusters 3.3.3 (“.” Indicates re-rack and rest 10 seconds) x 3 Sets

WOD: 21-15-9:

ROW CALS
DB THRUSTERS

Woah!  Check out that picture!  It’s no big deal…just the new CrossFit High Voltage Logo designed by our very own Coach Ryan Felix!

Everybody keeps asking, “when are we getting new shirts?”  Well, they’ve been designed and they’re super cool, and you’re going to see our new logo again this week when we reveal the new shirt and tank top that are headed your way!  I can’t wait for you all to see it and be able to rep this home of ours to the rest of the CrossFit community and all of our friends and family!

Big shout out to Coaches Bryan Felix and Craig Lacko for completing their CrossFit Mobility Certification this weekend.  I’m always so happy to see our coaches go above and beyond and try to further their education.  It’s all in an effort to bring our community and all of Burbank the best and most knowledgeable coaching base to help everybody reach their full potential…and do it safely!  bnc

The vast majority of limitations in CrossFit come from our inability to get into the positions that we need to be for optimal application of strength and movement.  Mobility is the foundation that will improve your strength, endurance, stamina, balance, accuracy, flexibility, power, speed, agility and every other aspect of your athletic training.  I couldn’t be happier to have two more coaches with this awesome knowledge base ready for you all to benefit from!

…but somebody said something about a party…

Well, I promised you all an open house once we got settled.  I was looking for a good excuse to open our doors to the world and show off a little…

…AND in case you didn’t know it, the CrossFit Games start this week and end on Sunday afternoon.  Every year people look for a place to congregate and check out all the action, and chances are you’ll have a hard time getting a ticket to the Home Depot Center in Carson, CA where they’re held, so…

THIS SUNDAY, JULY 26 from 1PM-5PM, we’ll be having an open house/CrossFit Games viewing/ GRAND RE-OPENING PARTY!

The whole event will be catered, the Games will play all day on the big screen TV up by the white board (I knew we’d find a good use for it!), and you’ll be able to come and hang and show off your awesome home to all of your friends and family!

Everybody is invited, tell everyone you know!  I’ll be inviting other gyms, local Burbank community leaders, and lots of friends and family.  I’m so excited to finally celebrate with all of you!


Monday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: TEST 1RM PUSH PRESS (15 MIN CAP):

In rotation at racks, build up to 1RM Shoulder press in 15 Minutes. Start at 50% with sets of 5, then 3, then 1’s to failure. Record 1RM.

WOD: FOR TIME:

3 Push or Split Jerks (155/115#)
50 Double-Unders
15 DB Hang Power Snatches (each arm)
6 Push or Split Jerks (155/115#)
50 Double-Unders
12 DB Hang Power Snatches (each arm)
9 Push or Split Jerks (155/115#)
50 Double-Unders
9 DB Hang Power Snatches (each arm)

Fusion (7am & 6:30pm):

“LUNGE STAR” COMPLEX =

10 ALT FORWARD LUNGES
10 ALT LATERAL LUNGES
10 ALT REVERSE LUNGES
10 AIR SQUATS

STATION A: (0-5 MIN)
3 MIN OF JUMP ROPE + COMPLETE 1 SET “LUNGE STAR” COMPLEX
(Rest remainder of 5 min and rotate stations)

STATION B: (5-10 MIN)
3 MIN OF ROW + COMPLETE 1 SET “LUNGE STAR” COMPLEX
(Rest remainder of 5 min and rotate stations)

STATION C: (10-15 MIN)
3 MIN OF ASSAULT BIKE + COMPLETE 1 SET “LUNGE STAR” COMPLEX
(Rest remainder of 5 min and rotate stations)

STATION D: (15-20 MIN)
3 MIN OF BURPEES + COMPLETE 1 SET “LUNGE STAR” COMPLEX
(Rest remainder of 5 min and rotate stations)

STATION E: (20-25 MIN)
3 MIN OF 10 M SHUTTLE RUNS + COMPLETE 1 SET “LUNGE STAR” COMPLEX
(Rest remainder of 5 min and rotate stations)


Tuesday’s Training:

CrossFit:

Strength, Technique & Development: TEMPO ROMANIAN DEADLIFTS (RDL) & STRICT TTB:

5 SETS:
A1: Romanian Deadlifts @ 4211; 3 Reps; Rest in rotation
A2: Strict T2B** 3-4 Reps; Rest in rotation

WOD: Partnering Girls (Teams of 2):

On a Countdown Clock of 20 Minutes complete the following:

Alternate Partners 1 C&J (Rx 135/95 – Scale As needed) for 60 Reps then immediately begin Alternating Partners Rounds of Cindy (AMRAP in time remaining). Partners Alternate Reps for “Double Grace” and Rounds for “Cindy”. Score is total # Rounds “Cindy”.

Fitness (6:30pm):


GYMNASTIC SKILL PROGRESSION: THE DIP:

A: 2 SETS: Partner Up / P1 does A1 & A2 then switch (8 Min if in partners)
A1: In 1 Minute, Accumulate 20 Sec Hold at Bottom of Dip; Rest 30 Sec
A2: In 1 Minute, Accumulate 20 Sec Hold at Top (full extension) or Dip; Rest in rotation

B: 3 SETS: Tempo Dips (no band) 4-6 Reps @ 40X2 (or 40J2); (rest in rotation)

STRENGTH, TECHNIQUE & DEVELOPENT: Intro to German Volume Training! (15 MIN):

BACK SQUAT (50% or less, Empty Bar recommended) x 7-10 Reps E90SEC x 7 SETS.

C: WOD – TESTER FOR TIME:

800 M RUN
30 WALL BALL SHOTS
30 BURPEES