An important message

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

 

 
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

 

 
This Saturday, October 17 at 11am, in place of all regular classes CrossFit High Voltage will be having it’s annual Barbells 4 Boobs Event.

Today we have a special guest blog from one of our very own who has been affected by breast cancer in their life.  Please take a few minutes to read her story…

Hello my fellow Volts and Vixens!

If you’re a part of the 4:30p or 5:30p class then you probably know me pretty well, as that is my preferred time frame of getting a beat down by our lovely coaches. Those of you who don’t know me, my name is Amy Rocha and I’ve been at CFHV for over a year now. I’ve been CrossFitting for around five-to-six years, and truly love every single aspect of this community we belong to.

Why am I taking over this blog? Well, Saturday is the Barbells for Boobs Event. An event that holds a very special place in my heart.

What is Barbells for Boobs exactly?

Barbells for Boobs is a non-profit organization dedicated to early detection of breast cancer, with an emphasis on women under the age of forty. It all started when the founder, Zionna Hanson, discovered her best friend, Cecy (then 26), had been denied screening services after finding irregularities in her breasts. The medical community told her to come back when she was 40. Cecy persisted on being screened until she finally got her way and was diagnosed with breast cancer. Zionna decided, then and there, to take a stand and help prevent this from happening to others.

Barbells for Boobs was born.

Like some of you, I didn’t know much about Barbells for Boobs at first. It was my first year of CrossFit when this event popped up on my old gym schedule. All I knew was that my box was trying to raise money for breast cancer and as a woman, my reaction was, “Cool. Count me in!”

After learning the story of Zionna and how B4B started, I became inspired to participate even further than just that one event. What I didn’t know was that breast cancer was going to soon affect my family so severely. My mom, Karen, was diagnosed with breast cancer shortly after that first event. My then CrossFit coach, Rene Sedgwick, upped the fundraising in support of my family and my beautiful mother, and soon B4B was a big deal for our box. The support from my CF family during this time was amazing.

Every year after my mother’s diagnoses, my old box continues to put their heart and soul into each event, as have I. One year we raised around $20,000!!

The sad part of my story: My mom was cancer free for three years, but she unexpectedly died in 2012 at the age of fifty-nine of a heart attack. Just days after my mom’s passing, Zionna reached out to me with an idea to do a B4B event in honor of my mom. Even though we didn’t lose my mom to breast cancer, Z and the B4B team held out their arms and opened their hearts to me and my family. Zionna created the Karen Meets Grace Event in honor of my beautiful mother, and many boxes participated. It was the most special thing that anyone could’ve done for me. The love and support from this organization is so overwhelming.

Present Day: Every year the now infamous Pink Bra Tour bus makes its rounds to CF boxes all over the country, and in Australia as well!

I’m sure many of you have been affected by this disease, whether it was someone near and dear to you, or just an acquaintance of yours.

It’s not only about finding a cure, it’s about creating awareness and prevention!

So, please open your hearts and your wallets and support B4B in honor of your loved ones and in honor of my beautiful mother. Together we can take action to raise funds and help detect potentially life-threatening breast cancer occurrences. “For every $80 raised, ONE more person will know if they are living with breast cancer.”

Here’s how you can help:

Make a donation of any amount on my fundraising page: https://fundraise.barbellsforboobs.org/fundraise?fcid=524613

Or go to CrossFit High Voltage’s Team page and donate: https://fundraise.barbellsforboobs.org/fundraise/team?ftid=58706

See you all at 11am this Saturday the 17th for Barbells 4 Boobs!


Wednesday’s Training:

CrossFit:

Strength, Technique & Development: TEST 1RM DEADLIFT (20 Min cap):

TEST PROGRESSION: FIND 1 RM DEADLIFT

5 REPS @ 50% of 1RM
3 REPS @ 65% of 1RM
1 REPS @ 75% of 1RM
1 REPS @ 85% of 1RM
1 REPS @ 90% of 1RM
1 REPS @ 95% of 1RM
1 REPS @ 100% – TEST 1RM
++1 REPS @ 100%+

NOTE: For any new / beginner members, there is no need to TEST the DL. Practice technique with lighter loads, perfect mechanics. Do 5 SETS OF 5 Deadlifts.

WOD: FOR TIME:

50 Double Unders
50 Power Snatches (75/55#)
50 Sit Ups
50 Double Unders

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

WEDNESDAY CHIPPER! 30 MIN CAP:

50 Wall Ball Shots
50 Box Jumps / Step Ups
20 M Bear Crawl
20 M KB Waiter’s Carry (Each Arm)

40 Wall Ball Shots
40 Box Jumps / Step Ups
20 M Bear Crawl
20 M KB Waiter’s Carry (Each Arm)

30 Wall Ball Shots
30 Box Jumps / Step Ups
20 M Bear Crawl
20 M KB Waiter’s Carry (Each Arm)

20 Wall Ball Shots
20 Box Jumps / Step Ups
20 M Bear Crawl
20 M KB Waiter’s Carry (Each Arm)

10 Wall Ball Shots
10 Box Jumps / Step Ups
20 M Bear Crawl
20 M KB Waiter’s Carry (Each Arm)


Thursday’s Training:

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

Movement Challenge & Mobility Flow: (Approx 10 minutes):

A: 4 Reps: “Honest Toe Touch” – tempo on coach count – 5 counts down, hold 10 sec at bottom position

B: 4 Reps: “Balance Squat”

C: 3 Min: “Lower Body Mobility Flow”

Supplementary Strength: Biceps & Triceps (10 min):

2 SETS: ALT STATION EMOM x 8 MIN (complete reps, rest in rotation)
D1: Banded Tricep Pull Downs x 15 Reps
D2: Wall-anchored DB Hammer Curls x 12 Reps
D3: Diamond Push Ups / Roll Ups x 10 Reps
D4: Close Grip Chin Ups (strict or jumping negs) x 8 Reps

D: Supplementary Strength: Core (10 Min):

2 SETS: ALT STATION EMOM x 8 min (complete amrap in minute, rotate emom)
E1: Monk Sit Ups
E2: Hanging Strict Alt. Leg Kicks
E3: Hollow Body Hold (knees bent if necessary for most compression)
E4: Dragon Flags or Slow Leg-Lowering Abs

E: Cash Out: Double Tabata KB Swings

:20 KB Swings (russian, light) / :10 Rest x 16 Sets (8 Minutes)

Fitness (6:30pm):

STRENGTH, TECHNIQUE, & DEVELOPMENT:
3 SETS:
A1: Deadlifts x (2.2.2.2.2)*; Rest in rotation
A2: K2E x 10 Reps; Rest in rotation (May sub 30 Sec Hang with knees up)

WOD: 3 ROUNDS FOR TIME:
400 M RUN
20 Unbroken KB Swings
10 Burpees