Cleaning House

That’s right, we want YOU… to sign in to class!

The kiosks have been up for a while now, and a lot of you have been doing a great job checking in to class.  It literally only takes a click or two.  You can sign in from your pc (https://crossfithighvoltage.sites.zenplanner.com/calendar.cfm), mobile device, or either of our kiosks at the box.

If you need help, just ask one of our coaches or staff and they’ll be happy to help!  If you haven’t set your password yet, you won’t need it to sign in, but you will need it to update any of your info or make purchases in the pro shop.

Signing in is an important way for us to track attendance for our classes to make sure we can bring you the best experience possible at the gym.  We’ve already been able to help a lot of you resolve membership or billing issues that were exposed from the sign in process, so let’s keep the momentum!

Come October we’ll be requiring check-in to attend class, so it’s a good habit to get used to now.

Ok…upcoming events!

THIS WEEKEND!  Dynamic Duo 3 at the Marina Green in Long Beach at the Fitness Festival.  We have 18 athletes competing from our gym, and many friends from other gyms competing as well.  Check out the white board in the goat work area or my last blog post for more details!

Next Saturday, September 26, our first gym wide “Trial by Fire” Firebreathers test in event in over a year and half!  I expect this event to be HUGE!  More details to come next week!


Wednesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: SQUATS a deux (20 MIN):

Take 5 Minutes to work up to starting weight – all 4 work sets should be solid. Coach to lead tempo in unison. P1 does A1 & A2 before switching with P2. Rest in rotation. Add load each set – or stay across if challenging. If you fail the tempo, terminate the set.

4 SETS:
A1: Front Squats @ 50X1; 5 Reps; 10 Sec Rest;
+
A2: AMRAP Unbroken Back Squats (same weight as A1) in :30; Rest in rotation

WOD: 20 MIN AMRAP:

10 DEADLIFTS (225/155#)
5 HSPU
10 T2B
10 Hollow Rock – Supermans (rolls)
100 M SA KB Waiter’s Carry (50M Each Arm)
100 M Heavy Farmer’s Walk

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

CHIPPER TIME!

400 M FARMER’S WALK (heavy KB’s)
40 WALKING LUNGES (total steps)
200 M RUN
40 SIT UPS
100 M KB WAITER’S CARRY (50 M EACH ARM)
40 BURPEES
100 M KB WAITER’S CARRY (50 M EACH ARM)
40 SIT UPS
200 M RUN
40 WALKING LUNGES (total steps)
400 M FARMER’S CARRY

DD3 5K:

Walk 3 Minutes
+
Run 25 Minutes
+
Walk 6 Minutes
+
Stretch 5 Minutes


Thursday’s Training:

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

10 M Bear Crawl
10 M Ostrich Walk
10 x Transverse Bridging
30 Sec x Elevated Wrist Stretch (small plates in HS or in Plank)
x 2 SETS

Part A: HEADSTAND WORK & TRAP 3 PRESSES:

2 SETS:
A1: 45 SEC TRIPOD FREE STANDING HEADSTAND HOLD / :15 Rotation
A2: 45 SEC HANDSTAND TRAP 3 PRESS (6-10 Reps) / :15 Rotation*

Part B: MOVEMENT CHALLENGE:

2 SETS:
B1: Pancake Stretch x 8 Reps (See movement scaled in text)
http://www.agatsu.com/agatsu-movement-challenge-week-32/
B2: Ab Blender x8 Reps (each direction)
http://www.agatsu.com/agatsu-movement-challenge-week-30/

Part C: Aerobic Power Intervals:

3 SETS: (18 MIN CYCLE)

C1: 1 MIN MAX EFFORT ROW
C2: 1 MIN MAX EFFORT POWER SNATCH (#75/55) (may sub DB snatches for new)
C3: 1 MIN REST
C4: 1 MIN MAX EFFORT AIR ASSAULT
C5: 1 MIN MAX EFFORT BURPEES
C6: 1 MIN REST

Fitness (6:30pm):

STRENGTH, TECHNIQUE & DEVELOPMENT: GERMAN VOLUME BACK SQUATS:

At 50% (or less) of perceived 1RM, perform 10 REPS BACK SQUAT x 10 SETS (Self time EXACTLY 1 MIN REST AFTER EACH SET). Should start dropping reps by sets 6 or 7 if loaded correctly. Insist on perfect form, controlled squats.

WOD: 12 MIN AMRAP:

10 DB SNATCH (ALT)
10 BURPEES
10 SIT UPS
That’s right, we want YOU… to sign in to class!

The kiosks have been up for a while now, and a lot of you have been doing a great job checking in to class.  It literally only takes a click or two.  You can sign in from your pc (https://crossfithighvoltage.sites.zenplanner.com/calendar.cfm), mobile device, or either of our kiosks at the box.

If you need help, just ask one of our coaches or staff and they’ll be happy to help!  If you haven’t set your password yet, you won’t need it to sign in, but you will need it to update any of your info or make purchases in the pro shop.

Signing in is an important way for us to track attendance for our classes to make sure we can bring you the best experience possible at the gym.  We’ve already been able to help a lot of you resolve membership or billing issues that were exposed from the sign in process, so let’s keep the momentum!

Come October we’ll be requiring check-in to attend class, so it’s a good habit to get used to now.

Ok…upcoming events!

THIS WEEKEND!  Dynamic Duo 3 at the Marina Green in Long Beach at the Fitness Festival.  We have 18 athletes competing from our gym, and many friends from other gyms competing as well.  Check out the white board in the goat work area or my last blog post for more details!

Next Saturday, September 26, our first gym wide “Trial by Fire” Firebreathers test in event in over a year and half!  I expect this event to be HUGE!  More details to come next week!


Wednesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: SQUATS a deux (20 MIN):

Take 5 Minutes to work up to starting weight – all 4 work sets should be solid. Coach to lead tempo in unison. P1 does A1 & A2 before switching with P2. Rest in rotation. Add load each set – or stay across if challenging. If you fail the tempo, terminate the set.

4 SETS:
A1: Front Squats @ 50X1; 5 Reps; 10 Sec Rest;
+
A2: AMRAP Unbroken Back Squats (same weight as A1) in :30; Rest in rotation

WOD: 20 MIN AMRAP:

10 DEADLIFTS (225/155#)
5 HSPU
10 T2B
10 Hollow Rock – Supermans (rolls)
100 M SA KB Waiter’s Carry (50M Each Arm)
100 M Heavy Farmer’s Walk

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

CHIPPER TIME!

400 M FARMER’S WALK (heavy KB’s)
40 WALKING LUNGES (total steps)
200 M RUN
40 SIT UPS
100 M KB WAITER’S CARRY (50 M EACH ARM)
40 BURPEES
100 M KB WAITER’S CARRY (50 M EACH ARM)
40 SIT UPS
200 M RUN
40 WALKING LUNGES (total steps)
400 M FARMER’S CARRY

DD3 5K:

Walk 3 Minutes
+
Run 25 Minutes
+
Walk 6 Minutes
+
Stretch 5 Minutes


Thursday’s Training:

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

10 M Bear Crawl
10 M Ostrich Walk
10 x Transverse Bridging
30 Sec x Elevated Wrist Stretch (small plates in HS or in Plank)
x 2 SETS

Part A: HEADSTAND WORK & TRAP 3 PRESSES:

2 SETS:
A1: 45 SEC TRIPOD FREE STANDING HEADSTAND HOLD / :15 Rotation
A2: 45 SEC HANDSTAND TRAP 3 PRESS (6-10 Reps) / :15 Rotation*

Part B: MOVEMENT CHALLENGE:

2 SETS:
B1: Pancake Stretch x 8 Reps (See movement scaled in text)
http://www.agatsu.com/agatsu-movement-challenge-week-32/
B2: Ab Blender x8 Reps (each direction)
http://www.agatsu.com/agatsu-movement-challenge-week-30/

Part C: Aerobic Power Intervals:

3 SETS: (18 MIN CYCLE)

C1: 1 MIN MAX EFFORT ROW
C2: 1 MIN MAX EFFORT POWER SNATCH (#75/55) (may sub DB snatches for new)
C3: 1 MIN REST
C4: 1 MIN MAX EFFORT AIR ASSAULT
C5: 1 MIN MAX EFFORT BURPEES
C6: 1 MIN REST

Fitness (6:30pm):

STRENGTH, TECHNIQUE & DEVELOPMENT: GERMAN VOLUME BACK SQUATS:

At 50% (or less) of perceived 1RM, perform 10 REPS BACK SQUAT x 10 SETS (Self time EXACTLY 1 MIN REST AFTER EACH SET). Should start dropping reps by sets 6 or 7 if loaded correctly. Insist on perfect form, controlled squats.

WOD: 12 MIN AMRAP:

10 DB SNATCH (ALT)
10 BURPEES
10 SIT UPS
o…Coach House doesn’t need a bath.  We aren’t doing that type of “house cleaning”.

I just want to clean house of all of the announcements and amazing things headed your way at High Voltage!

First off take a look at the whiteboard in the “goat work” area and you’ll see a new calendar up!  This is your best way to keep up to date on all of the events coming up in the current month, and also what’s on the horizon for the following month on the side bar.

Speaking of upcoming events…

Our guest days continue this whole month!  Thursdays @ 6:30pm, Friday ALL day, and Saturdays @ 10am partner WOD!  All culminating in our special Halloween WOD where you can bring the whole family!  Kids too!

Why kids?  Because…

Coming in November is our long awaited CrossFit Kids program!  Details coming next week, so stay tuned!

October 17 is our Annual Barbells for Boobs Fundraiser at 11am.  (Please donate to our fundraising page here: https://fundraise.barbellsforboobs.org/fundraise/team?ftid=58706) This is in place of all of our regularly scheduled classes that day including Olympic Drills for Skills.

Speaking of Oly Class…

THIS SATURDAY will be our last Oly Class for October!  B4B is the 17th, we have the “Girls Gone RX” Competition the 24th, and Halloween Family WOD on the 31st.

Don’t worry though, it’s SUPER popular and coming back Saturday, November 7 for the next 6 week cycle!  If you missed out the first time around, that’ll be the perfect time to jump in on the action and start a cycle fresh!

Last order of business…

Details on Monday for our first ever 30 day Paleo Challenge!  It will start October 26 and go until November 23.  That way we wrap up just in time for Thanksgiving #yums #nomnom.


Friday’s Training:

CrossFit:

CHOOSE ONE “HERO” WOD TODAY:

NUTTS
(For Time. May be scaled or done in partners)

10 Handstand push-ups
15 Deadlift @ 275#
25 Box jumps @ 30″
50 Pull-ups
100 Wallball @ 20#
200 Double-unders
Run 400 meters with a 45# plate

OR

JERRY

1 Mile Run
2 K Row
1 Mile Run
For Time

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

PART A: LOCOMOTION (10 MIN)
2 MIN DUCK WALK
2 MIN HORSE WALK
2 MIN OSTRICH WALK
2 MIN BEAR CRAWL
2 MIN LIZARD WALK

PART B: 18 MIN AMRAP

10 M BURPEE – BROAD JUMPS
20 M S.A KB WAITER’S CARRY (EACH ARM)
100 M FARMER’S WALK (2 x KB)
200 M RUN

PART C: TABATA SIT UPS
:20 SIT UPS / :10 REST x 8 SETS (4 MIN)