The trilogy

The trilogy

The trilogy

Hope you all had a fantastic weekend!  Today is all about 3’s, so that’s why it’s the trilogy. I have three announcements, so let’s get right to the first one:

We have a new class coming to CrossFit High Voltage, an Olympic Lifting “Drills for Skills” Class!  The timing is better than ever since our daily programming over the last couple months has been helping us all build the requisite strength necessary to execute these lifts properly and safely.  Unfortunately what isn’t always possible in daily class is the ability for our coaches to really break down these lifts into the nuts & bolts, finer mechanics, and “magic in the movement”. What lifts are the Olympic lifts exactly?

Generally that is referring to the clean & jerk and the snatch.  This comprehensive class will also cover all of the accessory lifts that are components of those lifts though, so that you can all be built up on the right progression to smashing your old PRs and doing it with confidence and grace.  This class will run once per week and be coached expertly by our own resident Olympic lifting beasts Coach Ryan Felix and Coach House!

More details on the specific start date coming VERY soon, but I want you all to be aware so you can start talking and planning for your future lifting dominance!

Announcement two:  Team High Voltage will be again be participating in Legendary Competitor’s Dynamic Duo competition!  This is the third year for the competition, and it involves teams of either 2 men or 2 women competing in 3 events over the course of the day.  Each year we’ve sent numerous teams to the event and placed very well against all of the other competition in Southern California.  This year is no different, and we already have 9 teams signed up.  That’s 18 athletes from our gym!

The event is on Saturday, September 19th at the Long Beach Fitness Festival.  It’ll be a great event for the whole family, and I really would love to get as much of our community out there as possible to cheer on our teams and engage with the larger fitness community.  You can check out more details about the Long Beach Fitness Festival here: http://thelongbeachfitnessfestival.com/.  And of course I’ll be bringing you lots of updates and details in the coming weeks and introducing you to all of our team members!  Speaking of teams…

Team High Voltage training is about to kick into high gear!  After a hiatus in July, Team training returns in a big way August 15th!  We’ll be having Team High Voltage training every Saturday at 11am for the 5 weeks leading up to Dynamic Duo 3!  We did something similar to this last year and it was a ton of fun and got everybody ready to make a big impression come competition day.  You don’t have to be doing Dynamic Duo to come though!  A lot of our athletes have been asking about taking our infamous “Trial by Fire” test to gain entry into the advanced class on Thursdays at 430 pm.  If you’re one of these people, these training sessions will be the perfect opportunity for you get ready for the test…

…and there just might be a gym wide event coming sometime in September that affords anybody who thinks they’ve got what it takes to pass that test the opportunity…but I’ve already said too much!


Monday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT (20 MIN):

THE POWER SNATCH: EMOM 17 (Running clock, built-in rest, 3 BB Complex, adding load between movements if earned)

0-5 MIN: Focus Stable OH Receiving Position + HPS:
1 x HANG SNATCH HIGH PULL + 1 x HANG POWER SNATCH

REST 1 MINUTE (5-6)

6-11 MIN: Focus: Speed Under Bar + OHS:
1 x DROP SNATCH + 1 x OVERHEAD SQUAT

REST 1 MINUTE (11-12)

12-17 MIN: Focus: First pull and lat engagement / shoulders over bar / pause in launch:
1 x HALT. SNATCH DL (2 counts @ knee) + FINISH+EXTENSION

WOD: “FLIGHT SIMULATOR” (15 MIN TIME CAP – 2 OPTIONS):

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 -DOUBLE UNDERS FOR TIME

OPTION 1: AS Rx’D – Perform AMRAP in 15 MIN of the “Flight Simulator”. Each set must be UNBROKEN or restart the set.

OPTION 2: SCALED – 500 DOUBLE UNDERS (OR 1000 SINGLES)*

* EVERY TIME YOU BREAK, PERFORM 2 BURPEE-TUCK JUMPS

Fusion (7am & 6:30pm):

CARDIO KETTLEBELLS! Try to keep moving at sustainable pace – light loads!

STATION A: ASSAULT BIKE (8 MINUTES):
RIDE BIKE AT MODERATE PACE FOR 8 MINUTES. FOR THE LAST 10 SECONDS OF EVERY MINUTE – GO HARD!

REST 2 MIN – ROTATION

STATION B: CARDIO KB – LIGHT WEIGHT

:30 2-ARM RUSSIAN SWING / :30 REST
:30 R-ARM RUSSIAN SWING / :30 REST
:30 L-ARM RUSSIAN SWING / :30 REST
:30 KB AROUND THE BODY / :30 REST
:30 2-ARM RUSSIAN SWING / :30 REST
:30 R-ARM RUSSIAN SWING / :30 REST
:30 L-ARM RUSSIAN SWING / :30 REST
:30 KB AROUND THE BODY / :30 REST

REST 2 MIN – ROTATION

STATION C: ROWER (8 MINUTES)
ROW FOR 8 MINUTES AT MODERATE PACE. FOR THE LAST 10 SECONDS OF EVERY MINUTE – GO HARD!

REST 2 MIN – ROTATION

STATION D: CARDIO KB – LIGHT WEIGHT

:30 R-ARM KB CLEAN AND PRESS / :30 REST
:30 L-ARM KB CLEAN AND PRESS / :30 REST
:30 KB GOBLET SQUATS / :30 REST
:30 HALF MOONS / :30 REST
:30 R-ARM KB CLEAN AND PRESS / :30 REST
:30 L-ARM KB CLEAN AND PRESS / :30 REST
:30 KB GOBLET SQUATS / :30 REST
:30 HALF MOONS / :30 REST

REST 2 MIN – ROTATION


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT:

4 SETS: BB Lunges & Back Squat Clusters (20 MIN CAP)
Work in pairs, rest in rotation. Do entire complex unbroken. Add weight each set.

A: BB Forward Lunges x 4 (RL) + BB Forward Lunges x 4 (LL) + Back Squats x 4

WOD: IN 14 MINUTES:

1000 M ROW
75 WALL BALL SHOTS (20/14#)
AMRAP MU or PULL UPS in time remaining. Score is MU or PU reps.

Fitness (6:30pm):

GYMNASTIC PROGRESSIONS: BOX DIPS AND RING ROWS:

Rotate Stations EMOM for 12 MINUTES (4 Total Sets):
A1: Dips @ 41X1; 4-6 Reps; Rest remainder of min.
A2: Ring Rows @ 41X1; 4-6 Reps;
A3: Sit Ups @ 41X1; 4-6 Reps

WOD: ALTERNATING EMOM 20 MIN:

B1: 8-10 UNBROKEN WALL BALL SHOTS
B2: 6-10 Perfect Push Ups (Scaled appropriately)