Training vs. Testing: Part One

This weekend is the big event!  Dynamic Duo 3 at the Marina Green in Long Beach.

It’s our third year representing Team High Voltage and this year we have 18 athletes competing…our biggest showing ever!

I’ve been hyping it for weeks, and I hope you all know how important it is at this point for as many of our community members as possible to come out and support our athletes, and YOUR friends.

These are the people you sweat with, and struggle with every day when you walk through the doors at High Voltage.  The same thing that bonds you together through those daily traumas should be the same thing that now calls upon you to be there to cheer them on.

Below is a FULL list of Teams with their members, their heats, and times for the workouts.  I’ve also included a minute by minute schedule of the day for you all to reference.

I can’t wait to compete with my partner and old buddy Logan, and I’m even more excited to watch all of our athletes put themselves to the test and share it with all of our community!

See you all there!

Note:  Regular class schedule is still ON for the gym this weekend, including Oly Class!

Schedule of the Day:

8:00am: All athletes run 5k

10:13: Chad & Bryan: Beach Ballin

10:14: Amy, Geniella, Dizz, Katie, Sarah, Robin: Gun Show

10:46: Felix & House: Beach Ballin

11:18: Derrick & RJ: Gun Show

12:05: Adam, Drew, Frank, Oscar: Gun Show

12:21: Dan & Logan: Gun Show

1:06:    Chad & Bryan: Gun Show

1:35:    Felix & House: Gun Show

1:37:    Amy, Geniella, Dizz, Katie, Sarah, Robin: Beach Ballin

2:02:    Adam, Drew, Frank, Oscar: Beach Ballin

2:22:    Dan & Logan: Beach Ballin

3:12:    Derrick & RJ: Beach Ballin

Team Name  

“A Bros”

“Arm & Hammer”

“High Voltage”

“HV Vixens”

“Hustle Gang”

“R2D2”

“Tiger Woods”

“We Dem Boyz”

“Electric Vikings”

Team Members

Adam Emralino & Drew Emralino

Frank Balbuena & Oscar Erazo

Amy Rocha & Geniella Lester

Dizzle & Katie Brewster

Sarah Bowling & Robin Reader

Ryan Felix & Ryan House

Derrick McCray & Ryan Joe

Bryan Felix & Chad Brewster

Dan Crawley & Logan Blacker-Woods

Heat Numbers

Heats 21 & 22

Heats 21 & 22

Heats 9 & 20

Heats 9 & 20

Heats 9 & 20

Heats 31 & 5

Heats 17 & 29

Heats 28 & 2

Heats 23 & 24

Friday’s Training:

CrossFit:

JACK

20 MIN AMRAP:

10 x PUSH PRESS (115/75#)
10 x KB SWING (53/35#)
10 x BOX JUMPS (24″/20″)

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

IN 5 MINUTES:

30 KB Swings
+
10 x 10M Shuttle Runs
+
AMRAP descending rope climbs in time remaining

REST 1 MIN.

IN 5 MINUTES:
30 Wall Ball Shots
+
100 Single Jump ropes
+
AMRAP burpees in time remaining

REST 1 MIN.

IN 5 MINUTES:
30 Ring Rows
+
10 x 10M Shuttle Runs
+
AMRAP push ups / roll ups in time remaining

REST 1 MIN.

IN 5 MINUTES:
30 Box Jump/ Step Downs
+
100 Single Jump ropes
+
AMRAP sit ups in time remaining

REST 2 MINUTES

IN 10 MINUTES – COMPLETE AS MUCH OF THE FOLLOWING:
30 KB SWINGS
30 WALL BALL SHOTS
30 RING ROWS
30 BOX JUMP / STEP DOWNS”

This weekend is the big event!  Dynamic Duo 3 at the Marina Green in Long Beach.

It’s our third year representing Team High Voltage and this year we have 18 athletes competing…our biggest showing ever!

I’ve been hyping it for weeks, and I hope you all know how important it is at this point for as many of our community members as possible to come out and support our athletes, and YOUR friends.

These are the people you sweat with, and struggle with every day when you walk through the doors at High Voltage.  The same thing that bonds you together through those daily traumas should be the same thing that now calls upon you to be there to cheer them on.

Below is a FULL list of Teams with their members, their heats, and times for the workouts.  I’ve also included a minute by minute schedule of the day for you all to reference.

I can’t wait to compete with my partner and old buddy Logan, and I’m even more excited to watch all of our athletes put themselves to the test and share it with all of our community!

See you all there!

Note:  Regular class schedule is still ON for the gym this weekend, including Oly Class!

Schedule of the Day:

8:00am: All athletes run 5k

10:13: Chad & Bryan: Beach Ballin

10:14: Amy, Geniella, Dizz, Katie, Sarah, Robin: Gun Show

10:46: Felix & House: Beach Ballin

11:18: Derrick & RJ: Gun Show

12:05: Adam, Drew, Frank, Oscar: Gun Show

12:21: Dan & Logan: Gun Show

1:06:    Chad & Bryan: Gun Show

1:35:    Felix & House: Gun Show

1:37:    Amy, Geniella, Dizz, Katie, Sarah, Robin: Beach Ballin

2:02:    Adam, Drew, Frank, Oscar: Beach Ballin

2:22:    Dan & Logan: Beach Ballin

3:12:    Derrick & RJ: Beach Ballin

Team Name  

“A Bros”

“Arm & Hammer”

“High Voltage”

“HV Vixens”

“Hustle Gang”

“R2D2”

“Tiger Woods”

“We Dem Boyz”

“Electric Vikings”

Team Members

Adam Emralino & Drew Emralino

Frank Balbuena & Oscar Erazo

Amy Rocha & Geniella Lester

Dizzle & Katie Brewster

Sarah Bowling & Robin Reader

Ryan Felix & Ryan House

Derrick McCray & Ryan Joe

Bryan Felix & Chad Brewster

Dan Crawley & Logan Blacker-Woods

Heat Numbers

Heats 21 & 22

Heats 21 & 22

Heats 9 & 20

Heats 9 & 20

Heats 9 & 20

Heats 31 & 5

Heats 17 & 29

Heats 28 & 2

Heats 23 & 24

Friday’s Training:

CrossFit:

JACK

20 MIN AMRAP:

10 x PUSH PRESS (115/75#)
10 x KB SWING (53/35#)
10 x BOX JUMPS (24″/20″)

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

IN 5 MINUTES:

30 KB Swings
+
10 x 10M Shuttle Runs
+
AMRAP descending rope climbs in time remaining

REST 1 MIN.

IN 5 MINUTES:
30 Wall Ball Shots
+
100 Single Jump ropes
+
AMRAP burpees in time remaining

REST 1 MIN.

IN 5 MINUTES:
30 Ring Rows
+
10 x 10M Shuttle Runs
+
AMRAP push ups / roll ups in time remaining

REST 1 MIN.

IN 5 MINUTES:
30 Box Jump/ Step Downs
+
100 Single Jump ropes
+
AMRAP sit ups in time remaining

REST 2 MINUTES

IN 10 MINUTES – COMPLETE AS MUCH OF THE FOLLOWING:
30 KB SWINGS
30 WALL BALL SHOTS
30 RING ROWS
30 BOX JUMP / STEP DOWNS”

What a great weekend and Barbells for Boobs we had over the weekend!  Our team has raised over $1, 200 for breast cancer research and early detection that will go directly to women in our local municipalities!

Thanks to Katie, Chad, Ryan, Andrea, and Dizzle for helping set up the event!

Shout out to Frank Balbuena who broke the men’s leader board, and also to Christina White and Coach Dizzle who ranked on the women’s leader board!

High Voltage has always been proud of having a long tradition of strong women at our gym who are always ready for any challenge.  That tradition continues this weekend, as 12 of our women (4 teams of 3) will be competing at the Girls Gone RX competition here in Los Angeles!

No doubt you’ve seen them practicing their WODs or working on their 1RM snatches off to the side in the goat work area.  Their hard work and dedication is an inspiration, and we should all be proud to have them represent our gym this weekend.

We’d love it for as many you as possible to go support them, this Saturday, October 24!  The event is at Iron Battalion CrossFit, 21525 Strathern St, Canoga Park 91304.  9am – 4pm and spectators are FREE!

Also since we’re half way through the month, a friendly reminder that our morning classes switch up starting on Monday, November 2.  CrossFit M/W/F @ 6 & 7am.  CrossFit @ 6am, Fitness @ 7am on Tu/Th.

AND don’t forget to sign up in the lobby for our 30 day Paleo Challenge!  It starts a week from today on October 26, and finishes up just in time for Thanksgiving!


Monday’s Training:

CrossFit:

Today is Wk 1 for new Posterior Chain Strength Cycle (we finished 4 weeks DL last week). We will revisit the components of the Power Snatch and OHS through various drills, and test the Power Snatch + OHS OR Snatch on Week 4.

A: Tabata-Style Blood Flow Warmup (4 Minutes) – :20 On / :10 Off:
:20 x Jumping Jacks / :10 Rest
:20 x Small Plate Circles / :10 Rest
:20 x Mountain climbers / :10 Rest
:20 x Small Plate Front Raises / :10 Rest
:20 x No PushUp Burpees / :10 Rest
:20 x Small Plate Lateral (“T”) Raises / :10 Rest
:20 x Jumping Lunges / :10 Rest
:20 x Small Plate Rows/ :10 Rest

B: Drills (2 Stations) Rotate EMOM x 6 MIN (3 Sets)
B1: Banded Barbell Snatch Grip 2nd Pull (Dip, Hinge, Lat Pull to extension) x 6-8 Reps
B2: PVC 4 x Drop Snatch + 4 x Overhead Squats (PERFECT OH Position)

C: Strength – Tempo – E90SEC x 12 MIN (4 Sets)
Snatch Grip Halting RDL (3 Count Pause @ knee) + Finish x 3-4 Reps

WOD: 8 MIN AMRAP
16 x KB Swings
8 x Burpee Box Jumps

Fusion (7am & 6:30pm):

PART A: EMOM LOCOMOTION WARMUP (6 MIN)

1 MIN: DUCK WALK
1 MIN: HORSE WALK
1 MIN: BEAR CRAWL
1 MIN: INCHWORM
1 MIN: OSTRICH WALK
1 MIN: LIZARD/ SPIDEY WALK

PART B: CARDIO FUSION WOD

6 MIN AMRAP:
100 M RUN
10 WBS

REST 2 MIN / ROTATE

6 MIN AMRAP:
200 M ROW
20 SIT UPS

REST 2 MIN/ ROTATE

6 MIN AMRAP:
30 JUMPING JACKS
30 LIGHT KB SWINGS (Russian)


Tuesday’s Training:

CrossFit:

Leg Strength – Volume Week 1 (20 MIN PROGRAM):

EVERY 90 SECONDS FOR 12 MINUTES:

Set 1: 12 x Front Squat (starting weight)
Set 2: 10 x Front Squat (add #20 / #10)
Set 3: 8 x Front Squat (add #20 / #10)
Set 4: 8 x Front Squat (stay same as set 3)
Set 5: 6 x Front Squat (add #20 / #10)
Set 6: 6 x Front Squat (stay same as set 5)
Set 7: 4 x Front Squat (add #20 / #10)
Set 8: 4 x Front Squat (stay same as set 7)

REST EXACTLY 2 MINUTES and then:

50 STEPS x DOUBLE KB FRONT RACKED WALKING LUNGES (5 MIN CAP)

WOD: 15 MIN AMRAP:

30 DOUBLE UNDERS
10 x Single Leg Glute Bridges (each leg)
10 x Donkey Kicks (each leg)
10 x Fire Hydrants (each leg)
10 x Tuck Ups (Lemon Squeezers)

Fitness (6:30pm):

Strength, Technique & Development: Push & Pull:

Tempo on Coach cue. 4 SETS:

A1: DB Bench Press @ 30X1; 8 Reps; rest in rotation
A2: Ring Rows @ 30X1; 6-8 Reps; rest in rotation

WOD: AMRAP 15 MIN:

10 DB PUSH PRESS
10 DB BURPEES
20 M OH DB CARRY
100 M DOUBLE KB FARMER’S CARRY (HEAVY)
200 M RUN/JOG

This weekend is the big event!  Dynamic Duo 3 at the Marina Green in Long Beach.

It’s our third year representing Team High Voltage and this year we have 18 athletes competing…our biggest showing ever!

I’ve been hyping it for weeks, and I hope you all know how important it is at this point for as many of our community members as possible to come out and support our athletes, and YOUR friends.

These are the people you sweat with, and struggle with every day when you walk through the doors at High Voltage.  The same thing that bonds you together through those daily traumas should be the same thing that now calls upon you to be there to cheer them on.

Below is a FULL list of Teams with their members, their heats, and times for the workouts.  I’ve also included a minute by minute schedule of the day for you all to reference.

I can’t wait to compete with my partner and old buddy Logan, and I’m even more excited to watch all of our athletes put themselves to the test and share it with all of our community!

See you all there!

Note:  Regular class schedule is still ON for the gym this weekend, including Oly Class!

Schedule of the Day:

8:00am: All athletes run 5k

10:13: Chad & Bryan: Beach Ballin

10:14: Amy, Geniella, Dizz, Katie, Sarah, Robin: Gun Show

10:46: Felix & House: Beach Ballin

11:18: Derrick & RJ: Gun Show

12:05: Adam, Drew, Frank, Oscar: Gun Show

12:21: Dan & Logan: Gun Show

1:06:    Chad & Bryan: Gun Show

1:35:    Felix & House: Gun Show

1:37:    Amy, Geniella, Dizz, Katie, Sarah, Robin: Beach Ballin

2:02:    Adam, Drew, Frank, Oscar: Beach Ballin

2:22:    Dan & Logan: Beach Ballin

3:12:    Derrick & RJ: Beach Ballin

Team Name  

“A Bros”

“Arm & Hammer”

“High Voltage”

“HV Vixens”

“Hustle Gang”

“R2D2”

“Tiger Woods”

“We Dem Boyz”

“Electric Vikings”

Team Members

Adam Emralino & Drew Emralino

Frank Balbuena & Oscar Erazo

Amy Rocha & Geniella Lester

Dizzle & Katie Brewster

Sarah Bowling & Robin Reader

Ryan Felix & Ryan House

Derrick McCray & Ryan Joe

Bryan Felix & Chad Brewster

Dan Crawley & Logan Blacker-Woods

Heat Numbers

Heats 21 & 22

Heats 21 & 22

Heats 9 & 20

Heats 9 & 20

Heats 9 & 20

Heats 31 & 5

Heats 17 & 29

Heats 28 & 2

Heats 23 & 24

Friday’s Training:

CrossFit:

JACK

20 MIN AMRAP:

10 x PUSH PRESS (115/75#)
10 x KB SWING (53/35#)
10 x BOX JUMPS (24″/20″)

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

IN 5 MINUTES:

30 KB Swings
+
10 x 10M Shuttle Runs
+
AMRAP descending rope climbs in time remaining

REST 1 MIN.

IN 5 MINUTES:
30 Wall Ball Shots
+
100 Single Jump ropes
+
AMRAP burpees in time remaining

REST 1 MIN.

IN 5 MINUTES:
30 Ring Rows
+
10 x 10M Shuttle Runs
+
AMRAP push ups / roll ups in time remaining

REST 1 MIN.

IN 5 MINUTES:
30 Box Jump/ Step Downs
+
100 Single Jump ropes
+
AMRAP sit ups in time remaining

REST 2 MINUTES

IN 10 MINUTES – COMPLETE AS MUCH OF THE FOLLOWING:
30 KB SWINGS
30 WALL BALL SHOTS
30 RING ROWS
30 BOX JUMP / STEP DOWNS”

What a great weekend and Barbells for Boobs we had over the weekend!  Our team has raised over $1, 200 for breast cancer research and early detection that will go directly to women in our local municipalities!

Thanks to Katie, Chad, Ryan, Andrea, and Dizzle for helping set up the event!

Shout out to Frank Balbuena who broke the men’s leader board, and also to Christina White and Coach Dizzle who ranked on the women’s leader board!

High Voltage has always been proud of having a long tradition of strong women at our gym who are always ready for any challenge.  That tradition continues this weekend, as 12 of our women (4 teams of 3) will be competing at the Girls Gone RX competition here in Los Angeles!

No doubt you’ve seen them practicing their WODs or working on their 1RM snatches off to the side in the goat work area.  Their hard work and dedication is an inspiration, and we should all be proud to have them represent our gym this weekend.

We’d love it for as many you as possible to go support them, this Saturday, October 24!  The event is at Iron Battalion CrossFit, 21525 Strathern St, Canoga Park 91304.  9am – 4pm and spectators are FREE!

Also since we’re half way through the month, a friendly reminder that our morning classes switch up starting on Monday, November 2.  CrossFit M/W/F @ 6 & 7am.  CrossFit @ 6am, Fitness @ 7am on Tu/Th.

AND don’t forget to sign up in the lobby for our 30 day Paleo Challenge!  It starts a week from today on October 26, and finishes up just in time for Thanksgiving!


Monday’s Training:

CrossFit:

Today is Wk 1 for new Posterior Chain Strength Cycle (we finished 4 weeks DL last week). We will revisit the components of the Power Snatch and OHS through various drills, and test the Power Snatch + OHS OR Snatch on Week 4.

A: Tabata-Style Blood Flow Warmup (4 Minutes) – :20 On / :10 Off:
:20 x Jumping Jacks / :10 Rest
:20 x Small Plate Circles / :10 Rest
:20 x Mountain climbers / :10 Rest
:20 x Small Plate Front Raises / :10 Rest
:20 x No PushUp Burpees / :10 Rest
:20 x Small Plate Lateral (“T”) Raises / :10 Rest
:20 x Jumping Lunges / :10 Rest
:20 x Small Plate Rows/ :10 Rest

B: Drills (2 Stations) Rotate EMOM x 6 MIN (3 Sets)
B1: Banded Barbell Snatch Grip 2nd Pull (Dip, Hinge, Lat Pull to extension) x 6-8 Reps
B2: PVC 4 x Drop Snatch + 4 x Overhead Squats (PERFECT OH Position)

C: Strength – Tempo – E90SEC x 12 MIN (4 Sets)
Snatch Grip Halting RDL (3 Count Pause @ knee) + Finish x 3-4 Reps

WOD: 8 MIN AMRAP
16 x KB Swings
8 x Burpee Box Jumps

Fusion (7am & 6:30pm):

PART A: EMOM LOCOMOTION WARMUP (6 MIN)

1 MIN: DUCK WALK
1 MIN: HORSE WALK
1 MIN: BEAR CRAWL
1 MIN: INCHWORM
1 MIN: OSTRICH WALK
1 MIN: LIZARD/ SPIDEY WALK

PART B: CARDIO FUSION WOD

6 MIN AMRAP:
100 M RUN
10 WBS

REST 2 MIN / ROTATE

6 MIN AMRAP:
200 M ROW
20 SIT UPS

REST 2 MIN/ ROTATE

6 MIN AMRAP:
30 JUMPING JACKS
30 LIGHT KB SWINGS (Russian)


Tuesday’s Training:

CrossFit:

Leg Strength – Volume Week 1 (20 MIN PROGRAM):

EVERY 90 SECONDS FOR 12 MINUTES:

Set 1: 12 x Front Squat (starting weight)
Set 2: 10 x Front Squat (add #20 / #10)
Set 3: 8 x Front Squat (add #20 / #10)
Set 4: 8 x Front Squat (stay same as set 3)
Set 5: 6 x Front Squat (add #20 / #10)
Set 6: 6 x Front Squat (stay same as set 5)
Set 7: 4 x Front Squat (add #20 / #10)
Set 8: 4 x Front Squat (stay same as set 7)

REST EXACTLY 2 MINUTES and then:

50 STEPS x DOUBLE KB FRONT RACKED WALKING LUNGES (5 MIN CAP)

WOD: 15 MIN AMRAP:

30 DOUBLE UNDERS
10 x Single Leg Glute Bridges (each leg)
10 x Donkey Kicks (each leg)
10 x Fire Hydrants (each leg)
10 x Tuck Ups (Lemon Squeezers)

Fitness (6:30pm):

Strength, Technique & Development: Push & Pull:

Tempo on Coach cue. 4 SETS:

A1: DB Bench Press @ 30X1; 8 Reps; rest in rotation
A2: Ring Rows @ 30X1; 6-8 Reps; rest in rotation

WOD: AMRAP 15 MIN:

10 DB PUSH PRESS
10 DB BURPEES
20 M OH DB CARRY
100 M DOUBLE KB FARMER’S CARRY (HEAVY)
200 M RUN/JOG
We have a lot of important stuff to cover today, so let’s get right to it!

First, what an amazing weekend that we had at Dynamic Duo 3!  I’m so proud of each and every athlete that gave their all, and I’m overcome by the support of so many of you that came out to cheer us on.

I couldn’t find a picture with the whole gang together, but as I’m sure you’ve seen by now, pictures from throughout the day are popping up all over Facebook and Instagram.  Check out all the fun, and check out Ryan Felix’s hands #sacrifices # ouch!

Next, I’m also very excited to finally be able to announce a brand new class time coming to CrossFit High Voltage!

Burbank is a community of families and High Voltage prides itself on being the only CrossFit gym to be able to comprehensively service that large and amazing demographic.

It started with the child care that we offer at our gym, and now it extends to a new program and class called the momWOD!

This will be special class time available to service the many stay at home moms or just moms on the go who need to take that hour out for themselves each day to get their fitness in and set a good example for their families.

The class starts October 5th, and will be on Monday, Wednesday, and Fridays at 9:30am and coached by our very own Katie Brewster!

You can check out all details here: http://www.crossfithighvoltage.com/mom-wod/

If you know someone that might like to try a CrossFit style workout in a supportive group and make sure to get in their #besthouroftheday then please spread the word for us!

Last order of business is to remind you that our gym wide Firebreather’s test is THIS SATURDAY @ 1PM after Oly class!  It’s our first test in for over a year and a half, and I can’t help but wonder who will be the next Firebreather?

To add even more excitement, after the test in, our current Firebreathers will take on an all-new “Trial by Fire 2.0” WOD!  Heavier weights, higher level skills, and less time!  It’s going to be a really special and amazing day and I hope you can all come out for it!


Monday’s Training:

CrossFit:

Leg Strength – Volume Week 1 (20 MIN PROGRAM)

EVERY 90 SECONDS FOR 12 MINUTES:

Set 1: 12 x Back Squat (starting weight)
Set 2: 10 x Back Squat (add #20 / #10)
Set 3: 8 x Back Squat (add #20 / #10)
Set 4: 8 x Back Squat (stay same as set 3)
Set 5: 6 x Back Squat (add #20 / #10)
Set 6: 6 x Back Squat (stay same as set 5)
Set 7: 4 x Back Squat (add #20 / #10)
Set 8: 4 x Back Squat (stay same as set 7)

REST EXACTLY 2 MINUTES – STRIP BARBELLS DOWN TO LUNGE WEIGHT (#95/65)

CONTINUE WITH 6 MIN CLOCK:
EMOM 6 – 10 x ALTERNATING FORWARD BARBELL LUNGES (5 EACH SIDE)

REST / SET UP FOR WOD

FOR TIME: 15 MIN CAP:

30 DOUBLE UNDERS
30 TUCK UPS
15 BURPEES

30 DOUBLE UNDERS
30 TOES 2 BAR
15 BURPEES

30 DOUBLE UNDERS
30 GHD SIT UPS or EVIL WHEEL
15 BURPEES

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

COMPLETE THIS STATION ROTATION SERIES 2 x (TOTAL PROGRAM INCL REST IS 42 MINUTES):

STATION 1: ME AND MY KB

AMRAP 5 MINUTES:

10 KB SWINGS
20 M KB Waiter’s Carry (10 M Right Arm + 10 M Left Arm)
10 KB GOBLET SQUATS

REST 2 MINUTES:

STATION 2: ME AND MY DB

AMRAP 5 MINUTES:

10 DB PUSH PRESS
20 M DB WALKING LUNGES
10 DB SNATCH (ALT ARMS)

REST 2 MINUTES:

STATION 3: ME AND MY BOX

AMRAP 5 MINUTES:
10 BOX STEP UP/ DOWNS
100 M RUN
10 BURPEES or BOX BURPEES


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT:

Perform one complex E90SEC x 12 MINUTES (8 SETS):

Set 1: 2 x Shoulder Press + 2 x Push Press + 1 x Push Jerk (Start weight)
Set 2: 2 x Shoulder Press + 2 x Push Press + 1 x Push Jerk (same as Set 1)
Set 3: 1 x Shoulder Press + 2 x Push Press + 1 x Push Jerk ( +add weight)
Set 4: 1 x Shoulder Press + 2 x Push Press + 1 x Push Jerk (same as Set 3)
Set 5: 1 x Push Press + 2 x Push Jerk (+add weight)
Set 6: 1 x Push Press + 2 x Push Jerk (same as Set 5)
Set 7: 3 x Push Jerk (+add weight)
Set 8: 3 x Push Jerk (same as Set 7)

WOD: Pulling Endurance (10 MIN WODS) x 2 STATIONS (24 MIN TOTAL incl. rest):

STATION A: WBS + HSPU + MU

IN 2 MIN:
30 UB WBS (Scaled: 20 UB WBS) +
AMRAP HSPU (Scaled: Floor seated DBPress) in time remaining
+
30 SEC REST +
90 SEC MAX REP MU (Scale: Pull Ups or Ring Rows) in time remaining
+
REST 1 MIN + REPEAT FROM TOP (2 TOTAL SETS)

REST 2 MIN BETWEEN STATION ROTATION

STATION B: KBS + BOX JUMPS + ROW (CAL)

IN 2 MIN:
30 UB KBS +
AMRAP BOX JUMPS (in time remaining)
+
30 SEC REST +
90 SEC MAX EFFORT ROW (CAL) in time remaining
+
REST 1 MIN + REPEAT FROM TOP (2 TOTAL SETS)

Fitness (6:30pm):

3 SETS – NOT FOR TIME:

6 Back Squats (heavier than last week G.V Squats)
12 Walking Lunges (add dumbbells if stronger) – total steps
24 Lateral Box Step Ups – total steps (12 each leg)

WOD: AMRAP 12 MINUTES:

12 JUMPING PULL UPS (no bands, use box, controlled neg)
24 DB SNATCHES (ALT ARMS)
36 DOUBLE UNDERS (72 SINGLE JUMPS)

This weekend is the big event!  Dynamic Duo 3 at the Marina Green in Long Beach.

It’s our third year representing Team High Voltage and this year we have 18 athletes competing…our biggest showing ever!

I’ve been hyping it for weeks, and I hope you all know how important it is at this point for as many of our community members as possible to come out and support our athletes, and YOUR friends.

These are the people you sweat with, and struggle with every day when you walk through the doors at High Voltage.  The same thing that bonds you together through those daily traumas should be the same thing that now calls upon you to be there to cheer them on.

Below is a FULL list of Teams with their members, their heats, and times for the workouts.  I’ve also included a minute by minute schedule of the day for you all to reference.

I can’t wait to compete with my partner and old buddy Logan, and I’m even more excited to watch all of our athletes put themselves to the test and share it with all of our community!

See you all there!

Note:  Regular class schedule is still ON for the gym this weekend, including Oly Class!

Schedule of the Day:

8:00am: All athletes run 5k

10:13: Chad & Bryan: Beach Ballin

10:14: Amy, Geniella, Dizz, Katie, Sarah, Robin: Gun Show

10:46: Felix & House: Beach Ballin

11:18: Derrick & RJ: Gun Show

12:05: Adam, Drew, Frank, Oscar: Gun Show

12:21: Dan & Logan: Gun Show

1:06:    Chad & Bryan: Gun Show

1:35:    Felix & House: Gun Show

1:37:    Amy, Geniella, Dizz, Katie, Sarah, Robin: Beach Ballin

2:02:    Adam, Drew, Frank, Oscar: Beach Ballin

2:22:    Dan & Logan: Beach Ballin

3:12:    Derrick & RJ: Beach Ballin

Team Name  

“A Bros”

“Arm & Hammer”

“High Voltage”

“HV Vixens”

“Hustle Gang”

“R2D2”

“Tiger Woods”

“We Dem Boyz”

“Electric Vikings”

Team Members

Adam Emralino & Drew Emralino

Frank Balbuena & Oscar Erazo

Amy Rocha & Geniella Lester

Dizzle & Katie Brewster

Sarah Bowling & Robin Reader

Ryan Felix & Ryan House

Derrick McCray & Ryan Joe

Bryan Felix & Chad Brewster

Dan Crawley & Logan Blacker-Woods

Heat Numbers

Heats 21 & 22

Heats 21 & 22

Heats 9 & 20

Heats 9 & 20

Heats 9 & 20

Heats 31 & 5

Heats 17 & 29

Heats 28 & 2

Heats 23 & 24

Friday’s Training:

CrossFit:

JACK

20 MIN AMRAP:

10 x PUSH PRESS (115/75#)
10 x KB SWING (53/35#)
10 x BOX JUMPS (24″/20″)

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

IN 5 MINUTES:

30 KB Swings
+
10 x 10M Shuttle Runs
+
AMRAP descending rope climbs in time remaining

REST 1 MIN.

IN 5 MINUTES:
30 Wall Ball Shots
+
100 Single Jump ropes
+
AMRAP burpees in time remaining

REST 1 MIN.

IN 5 MINUTES:
30 Ring Rows
+
10 x 10M Shuttle Runs
+
AMRAP push ups / roll ups in time remaining

REST 1 MIN.

IN 5 MINUTES:
30 Box Jump/ Step Downs
+
100 Single Jump ropes
+
AMRAP sit ups in time remaining

REST 2 MINUTES

IN 10 MINUTES – COMPLETE AS MUCH OF THE FOLLOWING:
30 KB SWINGS
30 WALL BALL SHOTS
30 RING ROWS
30 BOX JUMP / STEP DOWNS”

What a great weekend and Barbells for Boobs we had over the weekend!  Our team has raised over $1, 200 for breast cancer research and early detection that will go directly to women in our local municipalities!

Thanks to Katie, Chad, Ryan, Andrea, and Dizzle for helping set up the event!

Shout out to Frank Balbuena who broke the men’s leader board, and also to Christina White and Coach Dizzle who ranked on the women’s leader board!

High Voltage has always been proud of having a long tradition of strong women at our gym who are always ready for any challenge.  That tradition continues this weekend, as 12 of our women (4 teams of 3) will be competing at the Girls Gone RX competition here in Los Angeles!

No doubt you’ve seen them practicing their WODs or working on their 1RM snatches off to the side in the goat work area.  Their hard work and dedication is an inspiration, and we should all be proud to have them represent our gym this weekend.

We’d love it for as many you as possible to go support them, this Saturday, October 24!  The event is at Iron Battalion CrossFit, 21525 Strathern St, Canoga Park 91304.  9am – 4pm and spectators are FREE!

Also since we’re half way through the month, a friendly reminder that our morning classes switch up starting on Monday, November 2.  CrossFit M/W/F @ 6 & 7am.  CrossFit @ 6am, Fitness @ 7am on Tu/Th.

AND don’t forget to sign up in the lobby for our 30 day Paleo Challenge!  It starts a week from today on October 26, and finishes up just in time for Thanksgiving!


Monday’s Training:

CrossFit:

Today is Wk 1 for new Posterior Chain Strength Cycle (we finished 4 weeks DL last week). We will revisit the components of the Power Snatch and OHS through various drills, and test the Power Snatch + OHS OR Snatch on Week 4.

A: Tabata-Style Blood Flow Warmup (4 Minutes) – :20 On / :10 Off:
:20 x Jumping Jacks / :10 Rest
:20 x Small Plate Circles / :10 Rest
:20 x Mountain climbers / :10 Rest
:20 x Small Plate Front Raises / :10 Rest
:20 x No PushUp Burpees / :10 Rest
:20 x Small Plate Lateral (“T”) Raises / :10 Rest
:20 x Jumping Lunges / :10 Rest
:20 x Small Plate Rows/ :10 Rest

B: Drills (2 Stations) Rotate EMOM x 6 MIN (3 Sets)
B1: Banded Barbell Snatch Grip 2nd Pull (Dip, Hinge, Lat Pull to extension) x 6-8 Reps
B2: PVC 4 x Drop Snatch + 4 x Overhead Squats (PERFECT OH Position)

C: Strength – Tempo – E90SEC x 12 MIN (4 Sets)
Snatch Grip Halting RDL (3 Count Pause @ knee) + Finish x 3-4 Reps

WOD: 8 MIN AMRAP
16 x KB Swings
8 x Burpee Box Jumps

Fusion (7am & 6:30pm):

PART A: EMOM LOCOMOTION WARMUP (6 MIN)

1 MIN: DUCK WALK
1 MIN: HORSE WALK
1 MIN: BEAR CRAWL
1 MIN: INCHWORM
1 MIN: OSTRICH WALK
1 MIN: LIZARD/ SPIDEY WALK

PART B: CARDIO FUSION WOD

6 MIN AMRAP:
100 M RUN
10 WBS

REST 2 MIN / ROTATE

6 MIN AMRAP:
200 M ROW
20 SIT UPS

REST 2 MIN/ ROTATE

6 MIN AMRAP:
30 JUMPING JACKS
30 LIGHT KB SWINGS (Russian)


Tuesday’s Training:

CrossFit:

Leg Strength – Volume Week 1 (20 MIN PROGRAM):

EVERY 90 SECONDS FOR 12 MINUTES:

Set 1: 12 x Front Squat (starting weight)
Set 2: 10 x Front Squat (add #20 / #10)
Set 3: 8 x Front Squat (add #20 / #10)
Set 4: 8 x Front Squat (stay same as set 3)
Set 5: 6 x Front Squat (add #20 / #10)
Set 6: 6 x Front Squat (stay same as set 5)
Set 7: 4 x Front Squat (add #20 / #10)
Set 8: 4 x Front Squat (stay same as set 7)

REST EXACTLY 2 MINUTES and then:

50 STEPS x DOUBLE KB FRONT RACKED WALKING LUNGES (5 MIN CAP)

WOD: 15 MIN AMRAP:

30 DOUBLE UNDERS
10 x Single Leg Glute Bridges (each leg)
10 x Donkey Kicks (each leg)
10 x Fire Hydrants (each leg)
10 x Tuck Ups (Lemon Squeezers)

Fitness (6:30pm):

Strength, Technique & Development: Push & Pull:

Tempo on Coach cue. 4 SETS:

A1: DB Bench Press @ 30X1; 8 Reps; rest in rotation
A2: Ring Rows @ 30X1; 6-8 Reps; rest in rotation

WOD: AMRAP 15 MIN:

10 DB PUSH PRESS
10 DB BURPEES
20 M OH DB CARRY
100 M DOUBLE KB FARMER’S CARRY (HEAVY)
200 M RUN/JOG
We have a lot of important stuff to cover today, so let’s get right to it!

First, what an amazing weekend that we had at Dynamic Duo 3!  I’m so proud of each and every athlete that gave their all, and I’m overcome by the support of so many of you that came out to cheer us on.

I couldn’t find a picture with the whole gang together, but as I’m sure you’ve seen by now, pictures from throughout the day are popping up all over Facebook and Instagram.  Check out all the fun, and check out Ryan Felix’s hands #sacrifices # ouch!

Next, I’m also very excited to finally be able to announce a brand new class time coming to CrossFit High Voltage!

Burbank is a community of families and High Voltage prides itself on being the only CrossFit gym to be able to comprehensively service that large and amazing demographic.

It started with the child care that we offer at our gym, and now it extends to a new program and class called the momWOD!

This will be special class time available to service the many stay at home moms or just moms on the go who need to take that hour out for themselves each day to get their fitness in and set a good example for their families.

The class starts October 5th, and will be on Monday, Wednesday, and Fridays at 9:30am and coached by our very own Katie Brewster!

You can check out all details here: http://www.crossfithighvoltage.com/mom-wod/

If you know someone that might like to try a CrossFit style workout in a supportive group and make sure to get in their #besthouroftheday then please spread the word for us!

Last order of business is to remind you that our gym wide Firebreather’s test is THIS SATURDAY @ 1PM after Oly class!  It’s our first test in for over a year and a half, and I can’t help but wonder who will be the next Firebreather?

To add even more excitement, after the test in, our current Firebreathers will take on an all-new “Trial by Fire 2.0” WOD!  Heavier weights, higher level skills, and less time!  It’s going to be a really special and amazing day and I hope you can all come out for it!


Monday’s Training:

CrossFit:

Leg Strength – Volume Week 1 (20 MIN PROGRAM)

EVERY 90 SECONDS FOR 12 MINUTES:

Set 1: 12 x Back Squat (starting weight)
Set 2: 10 x Back Squat (add #20 / #10)
Set 3: 8 x Back Squat (add #20 / #10)
Set 4: 8 x Back Squat (stay same as set 3)
Set 5: 6 x Back Squat (add #20 / #10)
Set 6: 6 x Back Squat (stay same as set 5)
Set 7: 4 x Back Squat (add #20 / #10)
Set 8: 4 x Back Squat (stay same as set 7)

REST EXACTLY 2 MINUTES – STRIP BARBELLS DOWN TO LUNGE WEIGHT (#95/65)

CONTINUE WITH 6 MIN CLOCK:
EMOM 6 – 10 x ALTERNATING FORWARD BARBELL LUNGES (5 EACH SIDE)

REST / SET UP FOR WOD

FOR TIME: 15 MIN CAP:

30 DOUBLE UNDERS
30 TUCK UPS
15 BURPEES

30 DOUBLE UNDERS
30 TOES 2 BAR
15 BURPEES

30 DOUBLE UNDERS
30 GHD SIT UPS or EVIL WHEEL
15 BURPEES

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

COMPLETE THIS STATION ROTATION SERIES 2 x (TOTAL PROGRAM INCL REST IS 42 MINUTES):

STATION 1: ME AND MY KB

AMRAP 5 MINUTES:

10 KB SWINGS
20 M KB Waiter’s Carry (10 M Right Arm + 10 M Left Arm)
10 KB GOBLET SQUATS

REST 2 MINUTES:

STATION 2: ME AND MY DB

AMRAP 5 MINUTES:

10 DB PUSH PRESS
20 M DB WALKING LUNGES
10 DB SNATCH (ALT ARMS)

REST 2 MINUTES:

STATION 3: ME AND MY BOX

AMRAP 5 MINUTES:
10 BOX STEP UP/ DOWNS
100 M RUN
10 BURPEES or BOX BURPEES


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT:

Perform one complex E90SEC x 12 MINUTES (8 SETS):

Set 1: 2 x Shoulder Press + 2 x Push Press + 1 x Push Jerk (Start weight)
Set 2: 2 x Shoulder Press + 2 x Push Press + 1 x Push Jerk (same as Set 1)
Set 3: 1 x Shoulder Press + 2 x Push Press + 1 x Push Jerk ( +add weight)
Set 4: 1 x Shoulder Press + 2 x Push Press + 1 x Push Jerk (same as Set 3)
Set 5: 1 x Push Press + 2 x Push Jerk (+add weight)
Set 6: 1 x Push Press + 2 x Push Jerk (same as Set 5)
Set 7: 3 x Push Jerk (+add weight)
Set 8: 3 x Push Jerk (same as Set 7)

WOD: Pulling Endurance (10 MIN WODS) x 2 STATIONS (24 MIN TOTAL incl. rest):

STATION A: WBS + HSPU + MU

IN 2 MIN:
30 UB WBS (Scaled: 20 UB WBS) +
AMRAP HSPU (Scaled: Floor seated DBPress) in time remaining
+
30 SEC REST +
90 SEC MAX REP MU (Scale: Pull Ups or Ring Rows) in time remaining
+
REST 1 MIN + REPEAT FROM TOP (2 TOTAL SETS)

REST 2 MIN BETWEEN STATION ROTATION

STATION B: KBS + BOX JUMPS + ROW (CAL)

IN 2 MIN:
30 UB KBS +
AMRAP BOX JUMPS (in time remaining)
+
30 SEC REST +
90 SEC MAX EFFORT ROW (CAL) in time remaining
+
REST 1 MIN + REPEAT FROM TOP (2 TOTAL SETS)

Fitness (6:30pm):

3 SETS – NOT FOR TIME:

6 Back Squats (heavier than last week G.V Squats)
12 Walking Lunges (add dumbbells if stronger) – total steps
24 Lateral Box Step Ups – total steps (12 each leg)

WOD: AMRAP 12 MINUTES:

12 JUMPING PULL UPS (no bands, use box, controlled neg)
24 DB SNATCHES (ALT ARMS)
36 DOUBLE UNDERS (72 SINGLE JUMPS)
With our big “Trial by Fire” advanced class test in on Saturday, now is a good time to take a look at the difference!

“While testing creates a mental state of pass/fail, training creates a mental state of doing what is necessary to improve fitness. There is no failing in training, there is only success. You can only fail if you don’t show up.”

Training instead of testing is a critical distinction that any CrossFit athlete needs to get at a fundamental level.

Owners need it to create the culture and environment, and coaches need it to constantly reinforce the concept to newer athletes in their classes.

Athletes need it to prevent injury, to prevent mental burnout, and to develop most efficiently. Training athletes can have CrossFit for life. Testing athletes will burn hot until there’s no more fuel.

At it’s core, CrossFit creates a testing environment and therefore attracts very specific personality types. Put any task in a timed environment with a group of Type As, have someone yell “3-2-1 GO!” and watch what happens by default. Every one of those individuals will instantly go into testing mode.

Each time this athlete will expect to test better and if the athlete doesn’t test up to their expectations, they feel like a failure.

This works to an extent in the novice stage of athlete development, as linear progress actually happens and the athlete is actually capable of improving each training session.

This doesn’t last for long (one year at the most) and then you have the true test. Once the athlete passes the novice stage of linear progress, do they continue to improve? Or do they get burned out mentally or physically injured.

Is there an underlying science to the programming that is delivered by competent coaches that can take the athlete successfully into the intermediate and advanced stages of development?

At CrossFit High Voltage, we have athletes that have been continuing to make progress. This would have never happened without the programming and coaching in place, but just as important, cultivating a culture of training instead of testing.

In Friday’s blog we’ll take a look at the two types of CrossFitters: the “trainer” and the “tester”.


Wednesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: FEEL THE STEEL:

3 SETS: ALTERNATING GRIP DEADLIFT (15 MINUTES):
A1: Halting Snatch Grip DL (Pause at Knee 3 counts) + Finish; 4 Reps; Rest 20 Sec +
A2: Clean Grip Deadlifts x 8-10 Reps Unbroken; Rest in rotation

WOD: 5 ROUNDS FOR TIME:

400 M RUN
15 POWER SNATCH (75/55#)

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

STATION 1: EMOM x 8 MINUTES

3 RING ROWS
6 PUSH UP / ROLL UP
9 AIR SQUATS

REST 1 MINUTE / ROTATION

STATION 2: EMOM x 8 MINUTES

ROW :30 / REST :30

REST 1 MINUTE / ROTATION

STATION 3: EMOM x 8 MINUTES

3 BURPEES
6 SIT UPS
9 KB SWINGS

REST 1 MINUTE / ROTATION

STATION 4: EMOM x 8 MINUTES

100 M RUN (FAST)


Thursday’s Training:

CrossFit: (4:30pm is Advanced & requires test-in.  Come do the test THIS Saturday @ 1pm!):

A: LOCOMOTION & MOVEMENT CHALLENGES:
10 M DUCK WALK + 10 M HORSE WALK + 10 x Transverse Bridges
10 M OSTRICH WALK + 10 M INCHWORM + 10 x Pancake Stretch w/ PVC
+
Wrist Elevated Stretches – on 5lb plates
– 8 circles Left / 8 circles Right (plank position, fingers up on plates, wrists on ground)
– 8 circles Left / 8 circles Right (plank position, fingers towards you on ground, wrists up on plates)

B: HEADSTAND / TRIPOD & TRAP 3 PRESS:

2 SETS:
B1: 45 SEC TRIPOD FREE STANDING HEADSTAND HOLD / :15 Rotation
B2: 45 SEC HANDSTAND TRAP 3 PRESS (6-10 Reps) / :15 Rotation*

C: TRICEPS & PULLING:

2 SETS:
C1: 20 x Banded Tricep Pull Downs
C2: 10 x Diamond Push Ups (or roll ups)
C3: 1-2 Rope Climbs (or descending planks)

D: CORE:

2 SETS – ROTATE STATIONS EMOM x 8 MIN
D1: AMRAP Monk Sit Ups
D2: AMRAP Neg. Body Levers (Dragon Flags)
D3: AMRAP Strict Alt. Leg Kicks (each leg)
D4: AMRAP Hollow Rock – Superman rolls

E: 1K ROW – FOR TIME

Fitness (6:30pm):

3 SETS:
A1: FLOOR-SEATED DB STRICT SHOULDER PRESS @ 30X1; 8 Reps; rest in rotation
A2: DB PUSH UP to DB ROW (alt arms) x 8 Reps (4 each side); rest in rotation

2 SETS:

B1: “LYPT” x 8 reps each letter (light plates 1-2.5 lbs)
B2: BANDED TRICEP PULL DOWNS x 15 Reps

C: ENGINE WORK! 5 SETS: (allow 20 min for group rotation):

30 SEC MAX EFFORT AIR ASSAULT + 10 sec rest
30 SEC MAX EFFORT ROW + 10 sec rest
30 SEC MAX EFFORT BURPEES + 1:10 Rest