Strong Women, Strong Gym!

pants blueScreen Shot 2015-11-10 at 10.54.15 PM

hoodie grey

Today we have the designs for our new hoodies & sweatpants up.  When I asked around, the consensus was that you all wanted a design that was simple and functional.  Something that was versatile enough to be worn with any clothing on a daily basis.

SIGN-UP FOR PRE-ORDER IS IN THE LOBBY & RUNS THROUGH SATURDAY, NOVEMBER 28!

I’m expecting a lot of questions, so let me see if I can answer some of them here first:

  • all items available in gray (lighter than our shirts, darker than our old hoodies) with navy blue writing.
  • all items both are also available in navy blue with white writing.
  • hoodies are all unisex
  • men’s hoodies printed with “high voltage” on the arm, but NOT on the lower back
  • women’s hoodies printed with “high voltage” on the lower back, but NOT the arm
  • both men’s & women’s hoodies will have the logo on the chest and the lightning bolt on the hood.
  • men’s pants will have logo on the front left thigh, but NOT on the rear left hip.
  • women’s pants will have logo on the rear left hip, but NOT the front left thigh.
  • both men’s & women’s pants with have “high voltage” on the side of the right leg.

I will have final prices and exact sizing charts up by mid week, as soon as it is settled with the vendor.

Also, very important to mention that this is PRE-ORDER ONLY.  Having hoodies and sweatpants is too cost-prohibitive to carry additional stock in the pro shop, so you must order during the pre-order to get them!

In other news, we had a great Coach’s meeting over the weekend where we discussed a lot of new and exciting ways to bring you all an even BETTER experience here at the gym!

Innovative new coaching techniques, revised programming implementation, and even some fun in-house themes for training!

Also discussed was our upcoming HOLIDAY PARTY ON SATURDAY, DECEMBER 12!  We’ll have an invite page up by mid-week, but definitely save the date!

We’re in the 4th and final week of our Paleo Challenge, and it’s going great.  The Challenge FB page has been exploding with all kinds of great meals, recipes, and support throughout the challenge.  We’re in the home stretch!


Monday’s Training:

CrossFit:

Strength, Technique & Development: UB PULLING STRENGTH CLUSTERS:

ALT E90SEC x 12 MINUTES (4 SETS EACH)
For these clusters, you will do 2 reps every 15 Seconds for 4 Sets = 1 Minute. Then rest :30 and rotate stations (A1/A2). Do this for 4 total sets each.

A1: Strict Pull Ups (or Jumping Negs / or Weighted Strict) (2.2.2.2); Rest :30 in rotation
A2: Barbell Bent Over Rows x (2.2.2.2); Rest :30 in rotation

WOD: AMRAP 15 MIN:

10 x UB PUSH PRESS (95/65#)
10 x BURPEES
10 x BOX JUMP

Fusion (6:30pm):

6 MIN AMRAP: BOX JUMPS
* EVERY 30 SEC STOP AND DO 2 AIR SQUATS ON TOP OF BOX

REST 2 MIN

6 MIN AMRAP: KB SWINGS
* EVERY 30 SEC STOP AND DO 2 SIT UPS

REST 2 MIN

6 MIN AMRAP: JUMP ROPE
* EVERY 30 SEC STOP AND DO 2 BURPEES

REST 2 MIN

6 MIN AMRAP: SHUTTLE RUNS
* EVERY 30 SEC STOP AND DO 2 PUSH UPS


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: TEMPO / P.C

ANGEL DROPS – w/ CLEAN GRIP

A: 10 Reps x Angel Drops

B: 5 MIN EMOM: 5 x HANG CLEANS

WOD: FLYING DIANE (TIME CAP 20 MINUTES):

21 DEADLIFTS (225/155#)
14 HSPU
4 MUSCLE UPS
3 ROPE CLIMB
15 DEADLIFTS
10 HSPU
3 MUSCLE UPS
2 ROPE CLIMB
9 DEADLIFTS
6 HSPU
2 MUSCLE UPS
1 ROPE CLIMB

Modifications:
* HSPU – Sub Floor Seated DB Press 1:1
** MUSCLE UPS – Sub Pull Up + Dip Combo X 2

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

A: 5 SETS: Front Squat Clusters:
(3.3.3) (“.” means 10 sec rest between sets); Rest in rotation

WOD: AMRAP 8 MINUTES:

8 DB Snatches (alt arms)
8 DB Burpees (no jump)
8 DB Walking Lunges (alt legs, total steps)

 
pants blueScreen Shot 2015-11-10 at 10.54.15 PM

hoodie grey

Today we have the designs for our new hoodies & sweatpants up.  When I asked around, the consensus was that you all wanted a design that was simple and functional.  Something that was versatile enough to be worn with any clothing on a daily basis.

SIGN-UP FOR PRE-ORDER IS IN THE LOBBY & RUNS THROUGH SATURDAY, NOVEMBER 28!

I’m expecting a lot of questions, so let me see if I can answer some of them here first:

  • all items available in gray (lighter than our shirts, darker than our old hoodies) with navy blue writing.
  • all items both are also available in navy blue with white writing.
  • hoodies are all unisex
  • men’s hoodies printed with “high voltage” on the arm, but NOT on the lower back
  • women’s hoodies printed with “high voltage” on the lower back, but NOT the arm
  • both men’s & women’s hoodies will have the logo on the chest and the lightning bolt on the hood.
  • men’s pants will have logo on the front left thigh, but NOT on the rear left hip.
  • women’s pants will have logo on the rear left hip, but NOT the front left thigh.
  • both men’s & women’s pants with have “high voltage” on the side of the right leg.

I will have final prices and exact sizing charts up by mid week, as soon as it is settled with the vendor.

Also, very important to mention that this is PRE-ORDER ONLY.  Having hoodies and sweatpants is too cost-prohibitive to carry additional stock in the pro shop, so you must order during the pre-order to get them!

In other news, we had a great Coach’s meeting over the weekend where we discussed a lot of new and exciting ways to bring you all an even BETTER experience here at the gym!

Innovative new coaching techniques, revised programming implementation, and even some fun in-house themes for training!

Also discussed was our upcoming HOLIDAY PARTY ON SATURDAY, DECEMBER 12!  We’ll have an invite page up by mid-week, but definitely save the date!

We’re in the 4th and final week of our Paleo Challenge, and it’s going great.  The Challenge FB page has been exploding with all kinds of great meals, recipes, and support throughout the challenge.  We’re in the home stretch!


Monday’s Training:

CrossFit:

Strength, Technique & Development: UB PULLING STRENGTH CLUSTERS:

ALT E90SEC x 12 MINUTES (4 SETS EACH)
For these clusters, you will do 2 reps every 15 Seconds for 4 Sets = 1 Minute. Then rest :30 and rotate stations (A1/A2). Do this for 4 total sets each.

A1: Strict Pull Ups (or Jumping Negs / or Weighted Strict) (2.2.2.2); Rest :30 in rotation
A2: Barbell Bent Over Rows x (2.2.2.2); Rest :30 in rotation

WOD: AMRAP 15 MIN:

10 x UB PUSH PRESS (95/65#)
10 x BURPEES
10 x BOX JUMP

Fusion (6:30pm):

6 MIN AMRAP: BOX JUMPS
* EVERY 30 SEC STOP AND DO 2 AIR SQUATS ON TOP OF BOX

REST 2 MIN

6 MIN AMRAP: KB SWINGS
* EVERY 30 SEC STOP AND DO 2 SIT UPS

REST 2 MIN

6 MIN AMRAP: JUMP ROPE
* EVERY 30 SEC STOP AND DO 2 BURPEES

REST 2 MIN

6 MIN AMRAP: SHUTTLE RUNS
* EVERY 30 SEC STOP AND DO 2 PUSH UPS


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: TEMPO / P.C

ANGEL DROPS – w/ CLEAN GRIP

A: 10 Reps x Angel Drops

B: 5 MIN EMOM: 5 x HANG CLEANS

WOD: FLYING DIANE (TIME CAP 20 MINUTES):

21 DEADLIFTS (225/155#)
14 HSPU
4 MUSCLE UPS
3 ROPE CLIMB
15 DEADLIFTS
10 HSPU
3 MUSCLE UPS
2 ROPE CLIMB
9 DEADLIFTS
6 HSPU
2 MUSCLE UPS
1 ROPE CLIMB

Modifications:
* HSPU – Sub Floor Seated DB Press 1:1
** MUSCLE UPS – Sub Pull Up + Dip Combo X 2

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

A: 5 SETS: Front Squat Clusters:
(3.3.3) (“.” means 10 sec rest between sets); Rest in rotation

WOD: AMRAP 8 MINUTES:

8 DB Snatches (alt arms)
8 DB Burpees (no jump)
8 DB Walking Lunges (alt legs, total steps)

 
What a great weekend and Barbells for Boobs we had over the weekend!  Our team has raised over $1, 200 for breast cancer research and early detection that will go directly to women in our local municipalities!

Thanks to Katie, Chad, Ryan, Andrea, and Dizzle for helping set up the event!

Shout out to Frank Balbuena who broke the men’s leader board, and also to Christina White and Coach Dizzle who ranked on the women’s leader board!

High Voltage has always been proud of having a long tradition of strong women at our gym who are always ready for any challenge.  That tradition continues this weekend, as 12 of our women (4 teams of 3) will be competing at the Girls Gone RX competition here in Los Angeles!

No doubt you’ve seen them practicing their WODs or working on their 1RM snatches off to the side in the goat work area.  Their hard work and dedication is an inspiration, and we should all be proud to have them represent our gym this weekend.

We’d love it for as many you as possible to go support them, this Saturday, October 24!  The event is at Iron Battalion CrossFit, 21525 Strathern St, Canoga Park 91304.  9am – 4pm and spectators are FREE!

Also since we’re half way through the month, a friendly reminder that our morning classes switch up starting on Monday, November 2.  CrossFit M/W/F @ 6 & 7am.  CrossFit @ 6am, Fitness @ 7am on Tu/Th.

AND don’t forget to sign up in the lobby for our 30 day Paleo Challenge!  It starts a week from today on October 26, and finishes up just in time for Thanksgiving!


Monday’s Training:

CrossFit:

Today is Wk 1 for new Posterior Chain Strength Cycle (we finished 4 weeks DL last week). We will revisit the components of the Power Snatch and OHS through various drills, and test the Power Snatch + OHS OR Snatch on Week 4.

A: Tabata-Style Blood Flow Warmup (4 Minutes) – :20 On / :10 Off:
:20 x Jumping Jacks / :10 Rest
:20 x Small Plate Circles / :10 Rest
:20 x Mountain climbers / :10 Rest
:20 x Small Plate Front Raises / :10 Rest
:20 x No PushUp Burpees / :10 Rest
:20 x Small Plate Lateral (“T”) Raises / :10 Rest
:20 x Jumping Lunges / :10 Rest
:20 x Small Plate Rows/ :10 Rest

B: Drills (2 Stations) Rotate EMOM x 6 MIN (3 Sets)
B1: Banded Barbell Snatch Grip 2nd Pull (Dip, Hinge, Lat Pull to extension) x 6-8 Reps
B2: PVC 4 x Drop Snatch + 4 x Overhead Squats (PERFECT OH Position)

C: Strength – Tempo – E90SEC x 12 MIN (4 Sets)
Snatch Grip Halting RDL (3 Count Pause @ knee) + Finish x 3-4 Reps

WOD: 8 MIN AMRAP
16 x KB Swings
8 x Burpee Box Jumps

Fusion (7am & 6:30pm):

PART A: EMOM LOCOMOTION WARMUP (6 MIN)

1 MIN: DUCK WALK
1 MIN: HORSE WALK
1 MIN: BEAR CRAWL
1 MIN: INCHWORM
1 MIN: OSTRICH WALK
1 MIN: LIZARD/ SPIDEY WALK

PART B: CARDIO FUSION WOD

6 MIN AMRAP:
100 M RUN
10 WBS

REST 2 MIN / ROTATE

6 MIN AMRAP:
200 M ROW
20 SIT UPS

REST 2 MIN/ ROTATE

6 MIN AMRAP:
30 JUMPING JACKS
30 LIGHT KB SWINGS (Russian)


Tuesday’s Training:

CrossFit:

Leg Strength – Volume Week 1 (20 MIN PROGRAM):

EVERY 90 SECONDS FOR 12 MINUTES:

Set 1: 12 x Front Squat (starting weight)
Set 2: 10 x Front Squat (add #20 / #10)
Set 3: 8 x Front Squat (add #20 / #10)
Set 4: 8 x Front Squat (stay same as set 3)
Set 5: 6 x Front Squat (add #20 / #10)
Set 6: 6 x Front Squat (stay same as set 5)
Set 7: 4 x Front Squat (add #20 / #10)
Set 8: 4 x Front Squat (stay same as set 7)

REST EXACTLY 2 MINUTES and then:

50 STEPS x DOUBLE KB FRONT RACKED WALKING LUNGES (5 MIN CAP)

WOD: 15 MIN AMRAP:

30 DOUBLE UNDERS
10 x Single Leg Glute Bridges (each leg)
10 x Donkey Kicks (each leg)
10 x Fire Hydrants (each leg)
10 x Tuck Ups (Lemon Squeezers)

Fitness (6:30pm):

Strength, Technique & Development: Push & Pull:

Tempo on Coach cue. 4 SETS:

A1: DB Bench Press @ 30X1; 8 Reps; rest in rotation
A2: Ring Rows @ 30X1; 6-8 Reps; rest in rotation

WOD: AMRAP 15 MIN:

10 DB PUSH PRESS
10 DB BURPEES
20 M OH DB CARRY
100 M DOUBLE KB FARMER’S CARRY (HEAVY)
200 M RUN/JOG