A new spark!

I hope everybody had a great weekend and enjoyed the little bit of rain we got.  I know I did!  Starting to finally feel a little bit like Fall…and not the summer in Death Valley!

Behind the scenes here at CrossFit High Voltage, we’re always brainstorming ideas of how to make your experience as a member better and always bring you the best that CrossFit has to offer.

Our gym is a diverse group of individuals with unique needs and an infinite spectrum of goals.  One of the easiest ways to know what you want…is to ask!  That’s why myself, Katie, all of our Coaches and staff are constantly trying to get feedback about what you like and what you don’t like, and what you’d like to see more of.

One thing we’ve had a lot of feedback on for our morning classes is wanting more opportunities for CrossFit classes.  That’s why starting on Monday, November 2, we’ll be mixing things up a little bit.

The class times will remain unchanged but starting November 2 on Monday, Wednesday, and Friday there will be CrossFit for 6am & 7am!  On Tuesdays & Thursdays there will be CrossFit at 6am, and Fitness class at 7am.

This still allows a point of entry during the morning for our athletes that are new to CrossFit and would prefer to work on fundamentals and technique, but also now gives them a new opportunity to be exposed to traditional CrossFit classes.

As always we encourage your thoughts and feedback, but I think we’ve already spoken with most of you and you all seem as excited as we are!

Don’t forget that our annual Barbells For Boobs fundraising event for breast cancer research will be on Saturday, October 17 @ 11am in lieu of all regular classes that day. Please visit our special CFHV donation page here: https://fundraise.barbellsforboobs.org/fundraise/team?ftid=58706

Before I go, two last exciting announcements… I was going to hold off, but we’ll see how many of you read the blog now if I just slip it in at the end…

At the end of this month we will be starting our very first 30 Day Paleo Challenge!  (don’t worry, it’ll end before Thanksgiving).  MANY more details to come on October 12, but I just wanted to get the wheels turning.

…and also…

Our CrossFit Kids program is coming in November!  You wanted it, you got it, it’s coming!

Have a great #besthourofyourday


Monday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT (15-20 MINUTES, incl. 5 min warmup sets:

TEST PROGRESSION FOR 1RM BACK SQUAT:

5 Reps @ 50%
3 Reps @ 65%
1 Rep @ 75%
1 Rep @ 85%
1 Rep @ 90-95%
1 Rep @ 100 % – TEST FOR 1RM
1 Rep @ 100%+ – PR attempt over last one.

REST 5 MINUTES

85% Test (AMRAP at 30X1 % 85% of 1RM – OR 20RM @ 50%)

* Those who wish NOT to test 1RM, work through 5 x 5 Tempo Back Squats @ 3111

15 MIN CLOCK: CONTINUOUS SUPP – MOVEMENT AMRAP (Flush-Out Pace):

400 M RUN
:30 HOLLOW ROCK HOLD / :30 REST
+
10 Single Leg Glute Bridges (each leg)
10 Mountain Climbers
10 Donkey Kicks (each leg)
10 Fire Hydrants (each leg)

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

COMPLETE THIS COMPLEX FOR 4 SETS. YOU MAY SWITCH THE ROW/BIKE/RUN FOR ANY SET.

3 MIN ROW / BIKE / or RUN (approx. 400-500 M)
+
1 MIN JUMP ROPE
1 MIN BURPEE – BOX STEP UP
1 MIN SIT UPS
+
REST 1 MINUTE


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & MOBILITY: SP, PP, PJ – VOLUME:

TEMPO SHOULDER PRESS
A: 1 x Shoulder Press @ 40X2 E30SEC x 6 Sets (3 Min) (warmup weights)

1 MIN REST – remind points of performance for Push Press!

TEMPO PUSH PRESS
B: 2 x Push Press @ 10X2 EMOM x 6 Sets (12 Reps, 6 Min) (increase loads each set)

2 MIN REST – remind points of performance for Push Jerk!

PUSH JERK
C: 3 x PUSH JERK E90SEC x 6 Sets (18 Reps, 9 Min) (Stay across, perfect form)

WOD: Pulling Endurance:

ON A 12 MINUTE CLOCK:

1000 M ROW (score time)
+
AMRAP IN TIME REMAINING:
1 ROPE CLIMB (2 x DESCENDING PLANKS)
3 MUSCLE UPS
10 PULL UPS
15 KB SWINGS

Fitness (6:30pm):

Strength, Technique & Mobility:

5 Minutes to review, demo, warmup to work sets:

3 SETS:
A1: Back Squat @ 4211 x 6 Reps; Rest in rotation
A2: Push Ups x 8-10 Reps; Rest in rotation

WOD: SWITCH STATIONS E2MIN x 3 SETS:

B1: 2 MIN ROW (Score Meters)
B2: 30 WALL BALL SHOTS (rest time remaining)

 
I hope everybody had a great weekend and enjoyed the little bit of rain we got.  I know I did!  Starting to finally feel a little bit like Fall…and not the summer in Death Valley!

Behind the scenes here at CrossFit High Voltage, we’re always brainstorming ideas of how to make your experience as a member better and always bring you the best that CrossFit has to offer.

Our gym is a diverse group of individuals with unique needs and an infinite spectrum of goals.  One of the easiest ways to know what you want…is to ask!  That’s why myself, Katie, all of our Coaches and staff are constantly trying to get feedback about what you like and what you don’t like, and what you’d like to see more of.

One thing we’ve had a lot of feedback on for our morning classes is wanting more opportunities for CrossFit classes.  That’s why starting on Monday, November 2, we’ll be mixing things up a little bit.

The class times will remain unchanged but starting November 2 on Monday, Wednesday, and Friday there will be CrossFit for 6am & 7am!  On Tuesdays & Thursdays there will be CrossFit at 6am, and Fitness class at 7am.

This still allows a point of entry during the morning for our athletes that are new to CrossFit and would prefer to work on fundamentals and technique, but also now gives them a new opportunity to be exposed to traditional CrossFit classes.

As always we encourage your thoughts and feedback, but I think we’ve already spoken with most of you and you all seem as excited as we are!

Don’t forget that our annual Barbells For Boobs fundraising event for breast cancer research will be on Saturday, October 17 @ 11am in lieu of all regular classes that day. Please visit our special CFHV donation page here: https://fundraise.barbellsforboobs.org/fundraise/team?ftid=58706

Before I go, two last exciting announcements… I was going to hold off, but we’ll see how many of you read the blog now if I just slip it in at the end…

At the end of this month we will be starting our very first 30 Day Paleo Challenge!  (don’t worry, it’ll end before Thanksgiving).  MANY more details to come on October 12, but I just wanted to get the wheels turning.

…and also…

Our CrossFit Kids program is coming in November!  You wanted it, you got it, it’s coming!

Have a great #besthourofyourday


Monday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT (15-20 MINUTES, incl. 5 min warmup sets:

TEST PROGRESSION FOR 1RM BACK SQUAT:

5 Reps @ 50%
3 Reps @ 65%
1 Rep @ 75%
1 Rep @ 85%
1 Rep @ 90-95%
1 Rep @ 100 % – TEST FOR 1RM
1 Rep @ 100%+ – PR attempt over last one.

REST 5 MINUTES

85% Test (AMRAP at 30X1 % 85% of 1RM – OR 20RM @ 50%)

* Those who wish NOT to test 1RM, work through 5 x 5 Tempo Back Squats @ 3111

15 MIN CLOCK: CONTINUOUS SUPP – MOVEMENT AMRAP (Flush-Out Pace):

400 M RUN
:30 HOLLOW ROCK HOLD / :30 REST
+
10 Single Leg Glute Bridges (each leg)
10 Mountain Climbers
10 Donkey Kicks (each leg)
10 Fire Hydrants (each leg)

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

COMPLETE THIS COMPLEX FOR 4 SETS. YOU MAY SWITCH THE ROW/BIKE/RUN FOR ANY SET.

3 MIN ROW / BIKE / or RUN (approx. 400-500 M)
+
1 MIN JUMP ROPE
1 MIN BURPEE – BOX STEP UP
1 MIN SIT UPS
+
REST 1 MINUTE


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & MOBILITY: SP, PP, PJ – VOLUME:

TEMPO SHOULDER PRESS
A: 1 x Shoulder Press @ 40X2 E30SEC x 6 Sets (3 Min) (warmup weights)

1 MIN REST – remind points of performance for Push Press!

TEMPO PUSH PRESS
B: 2 x Push Press @ 10X2 EMOM x 6 Sets (12 Reps, 6 Min) (increase loads each set)

2 MIN REST – remind points of performance for Push Jerk!

PUSH JERK
C: 3 x PUSH JERK E90SEC x 6 Sets (18 Reps, 9 Min) (Stay across, perfect form)

WOD: Pulling Endurance:

ON A 12 MINUTE CLOCK:

1000 M ROW (score time)
+
AMRAP IN TIME REMAINING:
1 ROPE CLIMB (2 x DESCENDING PLANKS)
3 MUSCLE UPS
10 PULL UPS
15 KB SWINGS

Fitness (6:30pm):

Strength, Technique & Mobility:

5 Minutes to review, demo, warmup to work sets:

3 SETS:
A1: Back Squat @ 4211 x 6 Reps; Rest in rotation
A2: Push Ups x 8-10 Reps; Rest in rotation

WOD: SWITCH STATIONS E2MIN x 3 SETS:

B1: 2 MIN ROW (Score Meters)
B2: 30 WALL BALL SHOTS (rest time remaining)

 
Back in the day, Spark was all the rage for pre-WOD.  All throughout the land everybody was singing the praises of “Sparking it up!”

The days of Spark are gone, and we’ve all tried to find the new best pre-WOD that gives us that same feeling and push that we remember from back then.

I personally was a big fan and have tried many alternatives since those days, but unfortunately to no avail.  I’m happy to say though that now after months of experimentation and sampling, we now are carrying a new pre-WOD by Driven Nutrition that I’m happy with.

It comes in Citrus, Green Apple, and Cherry Limeade flavors.  In my experience it provides sustained energy and focus during my workout, without that jittery feeling from some other supplements.

I would recommend taking it about 15-20 minutes before class, and start with 1/2 a scoop in 6-8oz. of water until you get a sense for the right amount for you. I take a full scoop, but built up to that.

No need to take it every day, infact if you save it for only those particularly tough workouts or days when you’re feeling sluggish, the effects will be even more significant!

Best part is that it’s cheaper than Spark was, tastes better, and lasts longer!

Don’t want to commit before buying?  Ask myself or Katie for a free sample and we’ll hook you up!  That’s how sure I am you’ll love it!

Don’t forget that guest days continues this week!  Bring a friend for free to Thursday @ 6:30pm, ANY class on Friday, or 10am on Saturdays! 

…and a special announcement…

On October 31st, Halloween Day, and our final guest day, we are having a special Trick or Treat WOD where you can bring the whole family!  Kids are welcome to come too as long as they’re accompanied by a parent!

A great way to segue into our CrossFit Kids program coming in November!  More details to come!


Wednesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: DEADLIFT CLUSTERS:

A: Warmup Sets – 10 Minutes to build up to working weight DL.

B: Work Sets – Clusters* – LET’S GO FOR CHALLENGING WEIGHTS – WE TEST NEXT WEEK!

Deadlift @( 3.3.3) x 3 Sets; 2 Min Rest / Reload

* Cluster performed 3 Reps Every 20 Seconds x 3 = 60 Sec Sets. 9 Total lifts per set. Rest 2 Minutes / add and repeat cycle for 3 total cycles.

WOD: 21-15-9 – FOR TIME:

POWER SNATCH (75/55#)
TOES TO BAR

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

CHIPPER! HOW FAR CAN YOU GET? 30 MIN CAP:

EVERY MINUTE YOU MUST STOP AND DO 5 BURPEES!

50 KB SWINGS (Russian, light)
50 JUMPING JACKS
50 KB SWINGS
50 BOX STEP UPS
50 KB SWINGS
50 MOUNTAIN CLIMBERS
50 KB SWINGS
50 SIT UPS

Scale loads and reps as needed. Drop burpees to 3’s if it’s too much.


Thursday’s Training:

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

A: 10 SEC MAX EFFORT WATTS ON AIR ASSAULT
+ 10 M INCHWORM CRAWL
+ 10 S.A KB SNATCHES (each arm)
+ 10 M S.A KB WAITER’S CARRY (each arm)
x 3 SETS

B: HEADSTAND / TRIPOD & TRAP 3 PRESS
2 SETS:
B1: 45 SEC TRIPOD FREE STANDING HEADSTAND HOLD / :15 Rotation
B2: 45 SEC BRIDGE PRESS UPS / :15 Rotation

3 SETS:
C1: BB (or DB) COMPLEX 21’s:
Start with elbows at sides, arms up at 90 deg (center). One complex has 7 reps of 3 var. on the curl for a total of 21 reps. Scale appropriately.
7 x 1/2 Curls from Shoulders down to 90
7 x 1/2 Curls from Full extension up to 90
7 x FULL CURLS from full extension (bottom) up to shoulders (Full ROM)

C2: TUCK UPS x 15 Reps; Rest 30 Sec

PLYO & HOLDS STATION ROTATION – ALL SETS :45 WORK / :15 Rotation

CYCLE THROUGH 2 x: 16 MINUTES

D1: REBOUNDING DEPTH BOX JUMPS (Low Box Sit – High Box Jump – Step Down)
D2: Accumulate AMSAP in :45 – Bottom of Dip on Rings / :15 Rotate
D3: PRISONER SQUATS (see mvt. challenge from last week)
D4: Accumulate AMSAP in :45 – Top of Rings full extension / :15 Rotate
D5: ALT. JUMP LUNGES
D6: Accumulate AMSAP in :45 – Chin over pull up bar (scap retract) / :15 Rotate
D7: SQUAT – TUCK JUMPS
D8: Accumulate AMSAP in :45 – Chest to Rings (horizontal) / :15 Rotate

Fitness (6:30pm):

Strength, Technique & Development: Push & Pull:

7 SETS: Scale properly for swift, unbroken sets. No more than 30 sec rest between sets.
A1: Bench Press x 7 Reps; Rest in rotation
A2: Ring Rows x 7 Reps; Rest in rotation

WOD: 8 MIN AMRAP:

10 DB SNATCH (ALT ARMS)
20 DB WALKING LUNGES (total steps)