New logo, new shirts, new CFHV!

New logo, new shirts, new CFHV!

New logo, new shirts, new CFHV!

We’ve had a great week so far!  I don’t know about all of you guys, but the programming this week has been a real challenge!

I keep hearing from everybody how much stronger you’re all getting from our new programming arc.  It may seem tough, and it may seem like you’re struggling more than normal right now.  The big difference is that this is different style of training than we’ve been doing the last few years.

All of these challenges should be taken in stride.  I tell people all the time that CrossFit should never get easy.  Every day should be just as tough as your first day was.  That’s not to say you shouldn’t have learned to move a little better though!

The point I’m trying to make is that if CrossFit ever gets easy or you feel like you’re just going through the motions, then what’s the point?  Go to a globo-gym and sit on a bike or treadmill or elliptical.  “Spin the wheels” but go nowhere…

OR…

Keep coming in to High Voltage every day.  Keep challenging yourself…

Lift just a few more pounds than you think you can…

Drive for a few more reps than you think you can…

Try to catch that person just in front of you, try to beat that clock!

Maybe you think I sound sentimental or corny, but I’m telling you that every day you come in here you’re already doing more than most of the human population.

Coming in here isn’t about getting a PR every day, or even lifting the same weight as yesterday.  It’s about being a little better than you were yesterday.  Maybe that isn’t always a faster time or more weight though.  Maybe it’s a refined movement pattern.  Maybe it’s breaking through a mental barrier.

Every time you put your body to the test, even if it breaks down or “fails” you…you’re tempering the steel that is your mind to keep your “sword” sharp!

Our awesome new shirts and tanks pre-order will end this week!  I’m going to put the shirt order in on Monday, so if you haven’t had a chance to sign up on the sheet in the lobby, make sure to get it in before this Sunday, August 1!

Wear your shirt with pride!  It signifies to your friends, family, & other CrossFitters that you are a member of something special.  It says that you possess a set of personality traits and a mindset that challenges your limitations and shatters expectations…and all while supporting the same in the rest of your community.


Wednesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: BENCH PRESS:

3 SETS: BENCH PRESS CLUSTERS
Bench Press x 3.3.3*
(The “.” signifies a re-rack and 10 second rest between triplets. Each complete set has 9 reps). Add weight.

ALTERNATING MOVEMENTS EMOM FOR 12 MINUTES:

A1: BN Snatch Grip Strict Press x 5 Reps (add weight)
A2: BN Snatch Grip Push Press x 5 Reps
A3: 100 M RUN (fast)

CASH OUT WOD:

400 M Farmer’s Carry (with KB in each hand: 53/35#)

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

STATION 1: BURPEES, BEAR CRAWL & BOX JUMPS:

AMRAP 10 MINUTES:
6 BURPEES +
10 M BEAR CRAWL +
6 BOX JUMP/ STEPS +
10 M BEAR CRAWL

REST 2 MIN

STATION 2: RING ROWS, ROLL UPS & RUNNING:

AMRAP 10 MINUTES:

6 RING ROWS
6 ROLL UPS (OR PUSH UPS)
100 M RUN

REST 2 MIN

STATION 3: WTF, WBS, & WW’s:

AMRAP 10 MINUTES:

6 WALK THE FLOOR (WTF)
6 WALL BALL SHOTS
60 M KB WAITER’S CARRY (Switch arms at 30M)

REST 2 MIN


Thursday’s Training:

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

 

3 MIN RUN, BIKE, or ROW

A: Ido Portal Scap Routine (with light bands) – 8 Reps each x 3 Sets:
8 x Banded Lat Pull Downs
8 x Banded OH Pass Thrus
8 x Banded Chest Pulls
8 x Banded Scap Push Ups

B: Handstand Hold – Wrist Stretch – Elevate fingers on 10lb plates / bottom of palms on ground – kick into perfect HS Hold for :30 x 2 Sets (Scale to plank position, wrist stretch elevated).

C: Ido Portal Locomotion (12 Minutes):

All movements done x-floor – except bridges to be done as press ups on the spot unless advanced gymnast – then x-floor walk ok. Strive for perfection in movement. Shoes off:)

2 Min – Swinging HS Walks / Sub Bear Crawl
2 Min – Duck Walk
2 Min – Bridge Walk or Bridge Press Ups
2 Min – Horse Walk
2 Min – Lizard Walk
2 Min – Ostrich Walk

D: Tuck Ups x 12 Reps; Rest 30 Seconds x 3 Sets

E: 5 SETS ENGINE RELAY:

Stagger starts, so that everyone can start at the top (bike). There are 4 bikes, so create 4 courses (4 bikes, 4 rowers). It should work in relay style, once P1 finishes on bike, P2 can start. They will self-time rests.

E1: :30 ASSAULT BIKE + (10 sec to transition)
E2: :30 MAX EFFORT ROW + (10 sec to transition)
E3: :30 MAX EFFORT BURPEES + (1 MIN REST)

Fitness (6:30pm):

 

3sets:
Row 200m
5 Ring Rows
30sec Front Leaning Rest
5 Squats with 10sec Hold at Bottom
+
2×10 Double-Leg Bridging (Glute Bridges)
2 x 10 Super Mans (lying back extensions)
STRENGTH, TECHNIQUE & DEVELOPMENT: THE DEADLIFT:

Practice Sets in unison: 2 Perfect Reps every :30 for 8 Sets

WOD: “CHRISTINE”: 

3 RFT:

500 M ROW
12 BODYWEIGHT DEADLIFTS (Scale as needed for perfect form)
21 BOX JUMPS (STEP UPS)

 

We’ve had a great week so far!  I don’t know about all of you guys, but the programming this week has been a real challenge!

I keep hearing from everybody how much stronger you’re all getting from our new programming arc.  It may seem tough, and it may seem like you’re struggling more than normal right now.  The big difference is that this is different style of training than we’ve been doing the last few years.

All of these challenges should be taken in stride.  I tell people all the time that CrossFit should never get easy.  Every day should be just as tough as your first day was.  That’s not to say you shouldn’t have learned to move a little better though!

The point I’m trying to make is that if CrossFit ever gets easy or you feel like you’re just going through the motions, then what’s the point?  Go to a globo-gym and sit on a bike or treadmill or elliptical.  “Spin the wheels” but go nowhere…

OR…

Keep coming in to High Voltage every day.  Keep challenging yourself…

Lift just a few more pounds than you think you can…

Drive for a few more reps than you think you can…

Try to catch that person just in front of you, try to beat that clock!

Maybe you think I sound sentimental or corny, but I’m telling you that every day you come in here you’re already doing more than most of the human population.

Coming in here isn’t about getting a PR every day, or even lifting the same weight as yesterday.  It’s about being a little better than you were yesterday.  Maybe that isn’t always a faster time or more weight though.  Maybe it’s a refined movement pattern.  Maybe it’s breaking through a mental barrier.

Every time you put your body to the test, even if it breaks down or “fails” you…you’re tempering the steel that is your mind to keep your “sword” sharp!

Our awesome new shirts and tanks pre-order will end this week!  I’m going to put the shirt order in on Monday, so if you haven’t had a chance to sign up on the sheet in the lobby, make sure to get it in before this Sunday, August 1!

Wear your shirt with pride!  It signifies to your friends, family, & other CrossFitters that you are a member of something special.  It says that you possess a set of personality traits and a mindset that challenges your limitations and shatters expectations…and all while supporting the same in the rest of your community.


Wednesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: BENCH PRESS:

3 SETS: BENCH PRESS CLUSTERS
Bench Press x 3.3.3*
(The “.” signifies a re-rack and 10 second rest between triplets. Each complete set has 9 reps). Add weight.

ALTERNATING MOVEMENTS EMOM FOR 12 MINUTES:

A1: BN Snatch Grip Strict Press x 5 Reps (add weight)
A2: BN Snatch Grip Push Press x 5 Reps
A3: 100 M RUN (fast)

CASH OUT WOD:

400 M Farmer’s Carry (with KB in each hand: 53/35#)

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

STATION 1: BURPEES, BEAR CRAWL & BOX JUMPS:

AMRAP 10 MINUTES:
6 BURPEES +
10 M BEAR CRAWL +
6 BOX JUMP/ STEPS +
10 M BEAR CRAWL

REST 2 MIN

STATION 2: RING ROWS, ROLL UPS & RUNNING:

AMRAP 10 MINUTES:

6 RING ROWS
6 ROLL UPS (OR PUSH UPS)
100 M RUN

REST 2 MIN

STATION 3: WTF, WBS, & WW’s:

AMRAP 10 MINUTES:

6 WALK THE FLOOR (WTF)
6 WALL BALL SHOTS
60 M KB WAITER’S CARRY (Switch arms at 30M)

REST 2 MIN


Thursday’s Training:

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

 

3 MIN RUN, BIKE, or ROW

A: Ido Portal Scap Routine (with light bands) – 8 Reps each x 3 Sets:
8 x Banded Lat Pull Downs
8 x Banded OH Pass Thrus
8 x Banded Chest Pulls
8 x Banded Scap Push Ups

B: Handstand Hold – Wrist Stretch – Elevate fingers on 10lb plates / bottom of palms on ground – kick into perfect HS Hold for :30 x 2 Sets (Scale to plank position, wrist stretch elevated).

C: Ido Portal Locomotion (12 Minutes):

All movements done x-floor – except bridges to be done as press ups on the spot unless advanced gymnast – then x-floor walk ok. Strive for perfection in movement. Shoes off:)

2 Min – Swinging HS Walks / Sub Bear Crawl
2 Min – Duck Walk
2 Min – Bridge Walk or Bridge Press Ups
2 Min – Horse Walk
2 Min – Lizard Walk
2 Min – Ostrich Walk

D: Tuck Ups x 12 Reps; Rest 30 Seconds x 3 Sets

E: 5 SETS ENGINE RELAY:

Stagger starts, so that everyone can start at the top (bike). There are 4 bikes, so create 4 courses (4 bikes, 4 rowers). It should work in relay style, once P1 finishes on bike, P2 can start. They will self-time rests.

E1: :30 ASSAULT BIKE + (10 sec to transition)
E2: :30 MAX EFFORT ROW + (10 sec to transition)
E3: :30 MAX EFFORT BURPEES + (1 MIN REST)

Fitness (6:30pm):

 

3sets:
Row 200m
5 Ring Rows
30sec Front Leaning Rest
5 Squats with 10sec Hold at Bottom
+
2×10 Double-Leg Bridging (Glute Bridges)
2 x 10 Super Mans (lying back extensions)
STRENGTH, TECHNIQUE & DEVELOPMENT: THE DEADLIFT:

Practice Sets in unison: 2 Perfect Reps every :30 for 8 Sets

WOD: “CHRISTINE”: 

3 RFT:

500 M ROW
12 BODYWEIGHT DEADLIFTS (Scale as needed for perfect form)
21 BOX JUMPS (STEP UPS)

 

So on Monday we revealed the new logo design for High Voltage, and today I have the new shirt designs for you!

The pre-order will go up this week so you all can get the sizes you want, and of course we’ll have additional of the most popular sizes in the Pro-Shop.

The shirts are a tri-blend fabric from Next Level apparel.  They’re the soft, high quality shirts we’ve all come to know and love.  They’ll be charcoal colored shirts (similar to the shirts our Coaches wear) with bright blue writing.

mens shirtgirls tank

 

We have t-shirts for the men, and racer back tanks for the women.  If this design proves to be popular or you guys want them in other colors, let your voice be heard and the demand will be met!

Coach Ryan Felix already has some other super cool shirt designs ready to go, and we can’t wait to roll them out to you all so you can rep your gym all over the world!

In the meantime, we’ll have this first one up by the white board by Thursday, and then through the CrossFit Games and our huge party on Sunday!

Did somebody say party??

Don’t forget that THIS SUNDAY, July 26, from 1-5pm is our CrossFit High Voltage Grand Re-Opening & CrossFit Games Finals viewing party.  We’ll have full catering and the Men’s and Women’s Finals on the big screen.

Invite everyone you know!  Show off your home away from home! Come and see all the exciting changes that have already happened and hear about the ones that are headed your way!

I can’t wait to celebrate with you all!


Wednesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE, & DEVELOPMENT: GERMAN VOLUME FRONT SQUAT:

-10 UNBROKEN Reps, 10 Sets, 60 Sec rest between
50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

SKILL PRACTICE:

-GHD Sit Ups & Back Extensions

 

WOD: 3 SETS: (15 MIN CAP):

400 M Run
+ 10 Reps GHD Sit Ups (or DB Sit Ups)
+ 10 Reps Back Extensions (or BB Good Mornings)

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

On a 40 Minute Countdown Clock, work through AMRAP of the following LOCOMOTION LIST. However, EMOM you must stop and do associated movement for each quarter:

LOCOMOTION LIST (AMRAP 40 MIN*):

20 M BEAR CRAWL (X-Floor x 2)
20 M DUCK WALK
20 M CRAB WALK
20 M HORSE WALK
20 M LIZARD WALK (SPIDEYS)
20 M OSTRICH WALK

* EMOM STOP AND DO MOVEMENTS LISTED HERE. THEY CHANGE EVERY 10 MIN.

Q1 (0-10 MIN) – EMOM STOP AND DO 5 BURPEE – TUCK JUMPS
Q2 (10-20 MIN) – EMOM STOP AND DO 5 JUMPING AIR SQUATS
Q3 (20-30 MIN) – EMOM STOP AND DO 5 JUMPING ALT. LUNGES
Q4 (30-40 MIN) – EMOM STOP AND DO 5 ALT. LATERAL SKI JUMPS


Thursday’s Training:

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

A: IDO PORTAL SCALP ROUTINE: 3 SETS:
8 x Banded Lat Pull Downs
8 x Banded OH Pass Thrus
8 x Banded Chest Pulls
8 x Banded Scap Push Ups

B: HANDSTAND HOLD/WRIST STRETCH:

Elevate fingers on 10lb plates / bottom of palms on ground – kick into perfect HS Hold for :30 x 2 Sets (Scale to plank position, wrist stretch elevated).

C: IDO PORTAL LOCOMOTION (12 Minutes):
All movements done x-floor – except bridges to be done as press ups on the spot unless advanced gymnast – then x-floor walk ok. Strive for perfection in movement. Shoes off:)

2 Min – Swinging HS Walks
2 Min – Duck Walk
2 Min – Bridge Walk or Bridge Press Ups
2 Min – Horse Walk
2 Min – Lizard Walk
2 Min – Ostrich Walk

D: CORE WORK: Performed :20 ON / :10 OFF (5 Min):

:20 Tuck Ups / :10 Rest x 4 Sets
Rest 1 Min
:20 Hollow Rock Hold – Roll to Superman / :10 Rest x 4 Sets
Rest 1 Min
Alternate sets:
:20 Hold at top of ring dip fully extended / :10 Rest
:20 Hold at bottom of ring dip elbows bent, chest to rings / :10 Rest
x 4 Sets (2 Each)

E: WOD: “ANNIE”:

50-40-30-20-10 – For Time

Double Unders
Sit Ups

Fitness (6:30pm):

STRENGTH, TECHNIQUE, & DEVELOPMENT:

7 SETS:
A1: Bench Press x 7 Perfect Reps +
A2: Ring Rows x 7 Perfect Reps; Rest 60-90 Sec

WOD: CASHOUT (15 MIN CAP):

30 DB MAN MAKERS*

* 1 DB MM =

1 x DB ROW – RA
1 x DB ROW – LA
1 x DB PUSH UP
1 x DB CLEAN
1 x DB PRESS