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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
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
I have to say the biggest response I’ve gotten since announcing our first 30 day Paleo Challenge is…what’s Paleo?

While some of you who have been with us for a while may be very familiar with this nutrition lifestyle and maybe have even participated in a challenge before, for a lot of our members it’s something completely new.

I’m going to OVER simplify things here, but The Paleo Diet is an effort to eat like we used to back in the day…WAY back in the day.  If a caveman couldn’t eat it, neither can you.

This means anything we could hunt or find – meats, fish, nuts, leafy greens, regional veggies, and seeds. Sorry, the pasta, cereal, and candy will have to go!

I don’t like keeping track of how much I’ve eaten or obsessing over how many grams of a particular nutrient I’ve had. Not only do I hate counting calories, but I know that calories are really only half of the battle, as they’re not all created equal – 400 calories of Doritos do NOT affect your body in the same way as 400 calories of high-quality vegetables and protein.

Fortunately, if you can expand your horizons and remove certain types of food from your diet, you can stop worrying about counting calories FOREVER.  This particular type of eating doesn’t require counting a single calorie AND in within reason allows you to eat until you’re no longer hungry.

Oh, and it can help you lose weight, build muscle, train better, and get in the best shape of your life!

Honestly it’s SO much more complicated than this, and I invite you to do some research yourself.  I promise you though that if you take on this 30 day challenge, you’ll get all the support you need, and more info than you can bear!

Sign up sheet is in the lobby, it’s only $60, and $10 of every entry goes in to a money pot for the winner of the challenge!  Challenge begins Monday, October 26!

This weekend…

Don’t forget it’s guest days all day today on Friday!

NO CLASS on Saturday @ 9am & 10am, because @ 11am is our Annual Barbells for Boobs!

Sunday Energizer is on @10am


Friday’s Training:

CrossFit:

WOD: ADAM BROWN:

NOTE: This WOD is HEAVY and HIGH VOLUME. It is recommended you do this WOD as a partner workout, sharing the work load and scaling the weights. It’s up to you, there is a time cap. It is a posterior-chain-dominant WOD, which means your lower back will get taxed quickly. Work safely. Scale appropriately.

2 ROUNDS FOR TIME (40 MIN CAP):

24 Deadlifts (225/155#)
24 Box Jumps (24/20″)
24 Wall Balls (20/14#)
24 Bench Press (195/135#)
24 Box Jumps
24 Wall Balls
24 Cleans (145/105#)

Fusion (7am & 6:30pm):

STATION A: AIR ASSAULT & DB SNATCHES

2 MIN: AIR ASSAULT BIKE
1 MIN: DB SNATCHES (Alt. Arms)
1 MIN: BURPEES
x 4 SETS

REST 2 MIN

STATION B: ROW & BURPEES
2 MIN: ROW
1 MIN: DB THRUSTERS
1 MIN: BURPEES
x 4 SETS