The missing piece to your training!

I’ve been leaking details about our first Paleo Challenge for CrossFit High Voltage, and today I’m so excited to bring you the big announcement!

Things will be a little different this time, as our challenge will be run in house and supervised by one of our very own members!  

She’s a Certified Transformational Nutrition Coach, Holistic Nutritionist, Certified Personal Trainer, and Counseling Psychologist  Without further adieu, let me turn it over to HV’s own, Arielle Zieja!

Hi there, Crossfit High Voltage! I’m Arielle, the person you’ve probably seen trying to lift heavy things with you. I also happen to be a nutrition coach who specializes in the Paleo Diet, and I’ll be leading our upcoming 30-Day Paleo Challenge.

I found Paleo after many years of unexplainable illness. I had doctors tell me that I was just dealing with IBS, depression, fatigue … but they couldn’t tell me why I felt the way I did, or how I could go about reversing it instead of just taking a bunch of drugs to mask the symptoms.

A few years later, I found myself in the E.R. for the 3rd time. I was so ill that I weighed 95 pounds, I had lost my ability to have children, and I could barely walk up a flight of stairs. It was in that desperate place that I came across the Paleo diet for the first time.

In just one month of eating Paleo, my health improved drastically, and it’s only gotten better since. I’ve been eating Paleo for 5 years now. It has transformed my life, and it has become such a passion for me, that I now have a nutrition coaching business where I help others achieve incredible health through the Paleo diet.

The Paleo lifestyle allows our bodies to work as they are meant to. It’s not just about aesthetics. It typically works out that all the challengers lose weight and body fat, but it’s the life-altering health improvements that set this apart from any other diet challenge or program.

Incredible energy, clearer thinking, perfect digestion, lower blood sugar, better heart health, no more “hangries” – all of these, and more, are possible! So, I hope you’ll take the risk (the challenge, if you will) and join me for Crossfit High Voltage’s first 30-day Paleo Challenge. I know it has the potential to change your life, if you let it!

So there it is!  We’ll have a full check-in and before photos and measurements, weekly follow ups and ongoing support throughout, and a post challenge photos and measurements.

There’s a sign up sheet in the lobby if you’re ready to take on the challenge with us!  It’s only $60, and $10 from every sign up will go into a pot for the winner of the Challenge at the end!

Challenge starts Monday, October 26 and runs for 30 days until Tuesday, November 24 (over just in time for Thanksgiving!)

More details to come, but feel free to email Arielle now at: arielle@ariellezieja.com or myself at: dan@crossfithighvoltage.com.  Of course you can always ask us in person too!


Monday’s Training:

CrossFit:

TEMPO LEG STRENGTH:

3 SETS:
A1: Heavy KB Goblet Squats x 8 Reps @ 50X1; rest in rotation
A2: DB Walking Lunges x 24 Steps; rest in rotation

WOD: Complete 4 Sets:

Athletes stagger starts and self-time rounds.

10 Sec Max Effort (100%) on Air Assault Bike (note highest Watts hit)
+
20 (30 Adv.) x UNBROKEN Wall Ball (20/14#) (10/9′)
+
Self-Time 2 Min rest between sets.
Score time to complete each round.

 

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

Class divided into 2 groups. Half will start at each station. Switch on the break, and restart the round from the top.

ROUND 1:
ON A 12 MINUTE CLOCK: AMRAP 10 M SHUTTLES RUNS **
**Every 30 Seconds, stop and perform the following movements:

0-3 MIN: E30SEC x (6 sets) – stop and do 2 x Burpees
3-6 MIN: E30SEC x (6 sets) – stop and do 2 x Jumping Squats (scale to air squat)
6-9 MIN: E30SEC x (6 sets) – stop and do 2 x Jumping Lunges (scale to alt lunges)
9-12 MIN: E30SEC x (6 sets) – stop and do 2 x Sit Ups

REST 2 MINUTES

ROUND 2:
ON A 12 MINUTE CLOCK: AMRAP JUMP ROPE OR JUMPING JACKS **
**Every 30 Seconds, stop and perform the following movements:

0-3 MIN: E30SEC x (6 sets) – stop and do 2 x Burpees
3-6 MIN: E30SEC x (6 sets) – stop and do 2 x Jumping Squats (scale to air squat)
6-9 MIN: E30SEC x (6 sets) – stop and do 2 x Jumping Lunges (scale to alt lunges)
9-12 MIN: E30SEC x (6 sets) – stop and do 2 x Sit Ups


 

Tuesday’s Training:

CrossFit: 

Strength, Technique & Development – Progressive EMOM (adding weight every round):

0-4 MIN: EMOM 4 x Strict Shoulder Press (20X2) (4 Sets)
4-8 MIN: EMOM 8 x UB Push Press (cycle) (4 Sets)
8-14 MIN: EMOM : 2 x Push Jerk (6 Sets)

WOD: Pulling Endurance:

ON A 15 MIN COUNTDOWN CLOCK:

50 Ring Rows (yes, everyone)
+
AMRAP in time remaining:

7 Burpee over Bar
5 Power Cleans (135/95#)
3 Muscle Ups (Sub: 3 BMU or 6 Ring Dips or Box Dips)
1 Rope Climb (Sub: 2 Descending Planks)

Fitness (6:30pm):

GROUP WARMUP:
:30 Walk the floor / :30 REST
:30 SLAM BALLS / :30 REST
100 M JOG
x 3 SETS

MOBILITY:
Shoulder Mobility: Static Hold Arm up wall (30 Sec each side) + Wrist Stretch (30 Sec Each Side) x 2 Sets
+
STRENGTH, TECHNIQUE & DEVELOPMENT: German Volume DB Seated Press:
Coach to review movement standards via demo before each exercise.

WORK SETS: G.V DB Seated Press (lead in unison, tempo 20X1)

10 Sets of 10 Reps at 50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

WOD: AMRAP 9 MINUTES:

3 Ring Rows
6 Push Ups
9 Air Squats