Breast Cancer Awareness Month

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
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
With our momWOD starting on this coming Monday at 9:30 am, what better time than now for a special guest blog!  I asked Coach Dizzle to write about her experience as a CrossFit athlete, Coach, mother, & wife…and how they all relate to each other.

But first, don’t forget that tomorrow on Thursday our guest days begin!  All month long during October on Thursdays at 6:30pm, Friday at any class all day, and Saturdays at 10:00am partner WOD.  Bring a friend to try a class for free and see how great our community and workouts are!

Without further adieu, let me turn it over to Coach Dizzle!

“Since this is my first blog, let me introduce myself. I’m Jacquelyn aka Diz and I have 2 little boys, ages 2 and 9 months, so as you can imagine my life is pretty hectic. I started CrossFitting about 5 years ago and continued to do so throughout both of my pregnancies. I also started coaching in 2011 and still coach the long WOD on Sunday’s.

The hardest challenge for me being a full time working mom is balancing everything in my life. Fortunately for me, CFHV is a great community and family friendly environment. CFHV offers daycare 5 days a week, so I have been so blessed to be able to CrossFit and bring my children with me. This has reduced so much stress, as my husband and I can work out at the same time or I can bring the boys if my husband is traveling for work.

CrossFit helps me be a better mom because I have more energy and I overall feel better about myself. It gives me time to work out alongside my favorite people and allows me to also socialize with all my friends. The daycare has been so special to us because without it, I would have never been able to stay committed to working out. This allowed me the freedom to take care of myself and know that I can be just a few steps away from my boys.

We also want to set a positive example to our children and have them grow up in a community that emphasizes a healthy lifestyle from childhood. Leo is already working on his squats. He has great form!

I’m so excited CFHV is offering the momWOD for those moms that stay at home or work evenings and have no other time to truly take care of themselves. I think it’ll be an amazing experience to also bond and meet other moms.

I encourage all parents to take time to improve their overall health and fitness. I love to see our gym continually expanding with more and more babies!!! I also love hearing my son say, “Mommy strong like Hulk!!”


Wednesday’s Training:

CrossFit:

POSTERIOR CHAIN VOLUME:

Rotate Stations every 90 SEC x 3 SETS (18 MINUTES)

A1: Deadlift x 3-5 Reps (add weight each set)
A2: Straight – Leg Incline Hip Thrust x 15 Reps
A3: BB Good Mornings x 6-8 Reps (Have BB’s on racks)
A4: GHD Back Extensions x 15 Reps

WOD: 8 MIN AMRAP:
8 UNBROKEN POWER SNATCH (75/55#)
16 FRONT RACK WALKING LUNGES (75/55#)

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

PARTNER WOD – YOU GO, I GO:

One partner to complete movement set, then rest while other partner does same set. Then move on to next exercise. Complete AMRAP in 30 Minutes:

20 KB SWINGS

100 M KB FARMER’S WALK (50 M Right Arm / 50 M Left Arm)

20 DB THRUSTERS

100 M RUN w/ DB’S OVERHEAD CARRY

10 BURPEES

200 M RUN


Thursday’s Training:

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

A: Locomotion x 5 Min EMOM

1 MIN x DUCK WALK
1 MIN x HORSE WALK
1 MIN x OSTRICH WALK
1 MIN x LIZARD WALK
1 MIN x BEAR CRAWL

B: Shoulder Mobility – Station Rotation 5 MIN
90 SEC AT EACH STATION:
B1. Banded Shoulder + KB – Capsule Rotation
B2. Lying Face Up w/ PVC & 2.5lb plate – pass thrus
B3. Bridge Press Ups

C: TEST: In 8 Minutes, find your 1RM WEIGHTED PULL UP. If unable to perform strict pull ups, work 2 x Strict Jumping Negatives (4 Counts down) EMOM x 8 MIN.

D: CORE STATION ROTATION (8 MIN ALT EMOM = 2 SETS TOTAL)
D1: Monk Sit Ups
D2: Neg. Body Levers / Dragon Flags (or Leg Lowering on 8 count)
D3: Strict hanging alt. leg kicks
D4: Hollow Rock to Superman Rolls

E: 6 ROUNDS RELAY -As bike opens up, next person starts. Time each rounds, score is SLOWEST ROUND.

6 CALS AIR ASSAULT
12 BURPEES
24 DOUBLE UNDERS

Fitness (6:30pm):

STRENGTH, TECHNIQUE & DEVELOPMENT – DEADLIFT:

Work Sets: 3 x Perfect Deadlifts x 10 Sets. Work in rotation in group. Add weight as earned.

WOD: AMRAP 20 MINUTES:

12 PVC Good Mornings
12 Single Leg Glute Bridges (each leg)
24 Walking Lunges (total steps)
24 Sit ups
48 Box Jump / Step Ups
48 Single Jump Ropes

 
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
With our momWOD starting on this coming Monday at 9:30 am, what better time than now for a special guest blog!  I asked Coach Dizzle to write about her experience as a CrossFit athlete, Coach, mother, & wife…and how they all relate to each other.

But first, don’t forget that tomorrow on Thursday our guest days begin!  All month long during October on Thursdays at 6:30pm, Friday at any class all day, and Saturdays at 10:00am partner WOD.  Bring a friend to try a class for free and see how great our community and workouts are!

Without further adieu, let me turn it over to Coach Dizzle!

“Since this is my first blog, let me introduce myself. I’m Jacquelyn aka Diz and I have 2 little boys, ages 2 and 9 months, so as you can imagine my life is pretty hectic. I started CrossFitting about 5 years ago and continued to do so throughout both of my pregnancies. I also started coaching in 2011 and still coach the long WOD on Sunday’s.

The hardest challenge for me being a full time working mom is balancing everything in my life. Fortunately for me, CFHV is a great community and family friendly environment. CFHV offers daycare 5 days a week, so I have been so blessed to be able to CrossFit and bring my children with me. This has reduced so much stress, as my husband and I can work out at the same time or I can bring the boys if my husband is traveling for work.

CrossFit helps me be a better mom because I have more energy and I overall feel better about myself. It gives me time to work out alongside my favorite people and allows me to also socialize with all my friends. The daycare has been so special to us because without it, I would have never been able to stay committed to working out. This allowed me the freedom to take care of myself and know that I can be just a few steps away from my boys.

We also want to set a positive example to our children and have them grow up in a community that emphasizes a healthy lifestyle from childhood. Leo is already working on his squats. He has great form!

I’m so excited CFHV is offering the momWOD for those moms that stay at home or work evenings and have no other time to truly take care of themselves. I think it’ll be an amazing experience to also bond and meet other moms.

I encourage all parents to take time to improve their overall health and fitness. I love to see our gym continually expanding with more and more babies!!! I also love hearing my son say, “Mommy strong like Hulk!!”


Wednesday’s Training:

CrossFit:

POSTERIOR CHAIN VOLUME:

Rotate Stations every 90 SEC x 3 SETS (18 MINUTES)

A1: Deadlift x 3-5 Reps (add weight each set)
A2: Straight – Leg Incline Hip Thrust x 15 Reps
A3: BB Good Mornings x 6-8 Reps (Have BB’s on racks)
A4: GHD Back Extensions x 15 Reps

WOD: 8 MIN AMRAP:
8 UNBROKEN POWER SNATCH (75/55#)
16 FRONT RACK WALKING LUNGES (75/55#)

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

PARTNER WOD – YOU GO, I GO:

One partner to complete movement set, then rest while other partner does same set. Then move on to next exercise. Complete AMRAP in 30 Minutes:

20 KB SWINGS

100 M KB FARMER’S WALK (50 M Right Arm / 50 M Left Arm)

20 DB THRUSTERS

100 M RUN w/ DB’S OVERHEAD CARRY

10 BURPEES

200 M RUN


Thursday’s Training:

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

A: Locomotion x 5 Min EMOM

1 MIN x DUCK WALK
1 MIN x HORSE WALK
1 MIN x OSTRICH WALK
1 MIN x LIZARD WALK
1 MIN x BEAR CRAWL

B: Shoulder Mobility – Station Rotation 5 MIN
90 SEC AT EACH STATION:
B1. Banded Shoulder + KB – Capsule Rotation
B2. Lying Face Up w/ PVC & 2.5lb plate – pass thrus
B3. Bridge Press Ups

C: TEST: In 8 Minutes, find your 1RM WEIGHTED PULL UP. If unable to perform strict pull ups, work 2 x Strict Jumping Negatives (4 Counts down) EMOM x 8 MIN.

D: CORE STATION ROTATION (8 MIN ALT EMOM = 2 SETS TOTAL)
D1: Monk Sit Ups
D2: Neg. Body Levers / Dragon Flags (or Leg Lowering on 8 count)
D3: Strict hanging alt. leg kicks
D4: Hollow Rock to Superman Rolls

E: 6 ROUNDS RELAY -As bike opens up, next person starts. Time each rounds, score is SLOWEST ROUND.

6 CALS AIR ASSAULT
12 BURPEES
24 DOUBLE UNDERS

Fitness (6:30pm):

STRENGTH, TECHNIQUE & DEVELOPMENT – DEADLIFT:

Work Sets: 3 x Perfect Deadlifts x 10 Sets. Work in rotation in group. Add weight as earned.

WOD: AMRAP 20 MINUTES:

12 PVC Good Mornings
12 Single Leg Glute Bridges (each leg)
24 Walking Lunges (total steps)
24 Sit ups
48 Box Jump / Step Ups
48 Single Jump Ropes

 
We’re in October now, and although it is the beginning of the Fall and also has my personal favorite holiday of Halloween, it also has another very serious implication: breast cancer awareness month.

Here are some quick facts:

  • One in eight women will be diagnosed with breast cancer in their lifetime.
  • Breast cancer is the most commonly diagnosed cancer in women.
  • Breast cancer is the second leading cause of death among women.
  • Each year it is estimated that over 220,000 women in the United States will be diagnosed with breast cancer and more than 40,000 will die.
  • Although breast cancer in men is rare, an estimated 2,150 men will be diagnosed with breast cancer and approximately 410 will die each year.

In recent years, perhaps coinciding with the decline in prescriptive hormone replacement therapy after menopause, we have seen a gradual reduction in female breast cancer incidence rates among women aged 50 and older. Death rates from breast cancer have been declining since about 1990, in part to better due to screening and early detection, increased awareness, and continually improving treatment options.

Part of CrossFit is having an annual Barbells for Boobs fundraising event where ALL proceeds are donated to breast cancer research.  Ours here at CrossFit High Voltage will be on Saturday, October. 17 at 11am.  It will replace all regularly scheduled classes that day.

At CrossFit gyms all over the world at the their B4B events in October they perform the benchmark WOD “Grace”, which is 30 clean & jerk for time at 95/65# respectively.  We hope you’ll all join us this year.

Please visit our special CFHV donation page here: https://fundraise.barbellsforboobs.org/fundraise/team?ftid=58706

Don’t forget guest days continue ALL DAY today (Friday) and tomorrow at our 10am Partner WOD.

Regular schedule this weekend, Saturday 9am Shred Sesh, and our VERY popular Olympic Drills for Skills class at 11am.

Energizer Sunday at 10am!


Friday’s Training:

CrossFit:

FIGHT GONE BAD!:

Complete 3 Rounds for total reps (points):

1 MIN: Wall-ball (20/14#) (10/9′)
1 MIN: Sumo deadlift high-pull (75/55#)
1 MIN: Box Jump (20″)
1 MIN: Push-press (75/55#)
1 MIN: Row for Cal
1 MIN REST

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

BODYWEIGHT FGB:

3 ROUNDS FOR TOTAL REPS:

1 MIN AIR SQUATS
1 MIN BURPEES
1 MIN SIT UPS
1 MIN BOX STEP UPS
1 MIN ROW CAL
1 MIN REST