A Strong Community

Having a strong community isn’t just about having great athletes, going to Regionals, or having the most members.

It isn’t about square footage, the most social media shares, the coolest branding & apparel, or even industry recognition.

Sure all those things are pretty great, but what swells my heart with pride and makes me feel so special to be a part of High Voltage are the intangible things that I get to experience like this past weekend.

We had 13 of our women compete at the Girls Gone RX competition (check out the picture album here: (https://www.facebook.com/media/set/?set=a.713075822125767.1073741883.437795369653815&type=3).  It was amazing, it was exciting, it was….exhausting!

There were so many great moments that day from seeing our “Viva Las Vixens” team all compete for the first time, to Pam knocking out sets of 3 deadlifts at her previous 1 RM, to Dessi having to literally jump off the ground to hit those wall balls & still turn around and knock out huge sets of unbroken dead lifts.

We got to see Deb return to competition for the first time since giving birth, to Ally doing her best “Yosemite Sam” impersonation to celebrate her PR snatch, to Amy, Katie, & Jamie all compete with bad shoulders (Jamie literally is getting surgery on her shoulder this Wednesday!)

And not to forget Dizzle fighting through a back injury sustained during the first event of the day, but remaining determined to carry on and not let her team down.

We even got to see the beast performances from Jodie, Christina, and Sarah as they held onto a solid 2nd place all day, and ultimately placed a VERY respectable and admirable 4th place overall!

…but even all of these things were only the beginning…

The BEST thing was having SO many of YOU come out to watch and support!  I counted at least another 15 of you that all were there to cheer them on and lend your energy to their performances.

It should never be underestimated the positive influence that each of you have to make our competitors feel loved.  It says a lot that nearly 30 of  you took the time out of your lives and busy schedules to go all the way out to Canoga Park all day on a Saturday to represent our little gym.

It says a lot about CrossFit High Voltage and the work we’re doing here, and the family we’re building together…

…and it just makes me feel an incredible amount of gratitude to you all!


Monday’s Training:

CrossFit:

Today is Wk 2 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.

Group Warmup & Mobility: Per Program (4 Min)

A: Tabata-Style Blood Flow Warmup (4 Minutes) – :20 On / :10 Off:
:20 x Jumping Jacks / :10 Rest
:20 x KB Swings / :10 Rest
:20 x Mountain climbers / :10 Rest
:20 x KB Snatch R / :10 Rest
:20 x No PushUp Burpees / :10 Rest
:20 x KB Snatch L / :10 Rest
:20 x Jumping Lunges / :10 Rest
:20 x KB Swings/ :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 – Focus is Snatch Starting Position (loading hamstrings) – through High Pull
C1: E90SEC x 6 SETS (9 MIN): 3 x Snatch Grip Deadlift + 1 x Hang Snatch High Pull

D: Battery – Movement Pattern Reinforcement
D1: EMOM x 6 SETS (6 MIN): 5 x Power Snatch (115/95# / 65/35#)

E: WOD 8 MIN AMRAP;

4 Power Cleans (185/155# / 135/95#)
8 Burpee Over Bar

Fusion (7:00am & 6:30pm): **This is the final week for Fusion in the mornings on M/W/F**

CARDIO KETTLEBELLS! Try to keep moving at sustainable pace – light loads! COMPLETE THIS PROGRAM 2 X THROUGH FOR A 44 MIN PROGRAM:

STATION A: CARDIO KB – LIGHT WEIGHT

:30 2-ARM RUSSIAN SWING / :30 REST
:30 R-ARM RUSSIAN SWING / :30 REST
:30 L-ARM RUSSIAN SWING / :30 REST
:30 KB AROUND THE BODY / :30 REST
:30 2-ARM RUSSIAN SWING / :30 REST
:30 R-ARM RUSSIAN SWING / :30 REST
:30 L-ARM RUSSIAN SWING / :30 REST
:30 KB AROUND THE BODY / :30 REST

+ 90 SEC MAX EFFORT FRONT PLANK HOLD
+ 90 SEC REST / ROTATION

STATION B: CARDIO KB – LIGHT WEIGHT

:30 R-ARM KB CLEAN AND PRESS / :30 REST
:30 L-ARM KB CLEAN AND PRESS / :30 REST
:30 KB GOBLET SQUATS / :30 REST
:30 HALF MOONS / :30 REST
:30 R-ARM KB CLEAN AND PRESS / :30 REST
:30 L-ARM KB CLEAN AND PRESS / :30 REST
:30 KB GOBLET SQUATS / :30 REST
:30 HALF MOONS / :30 REST

+ 90 SEC MAX EFFORT FRONT PLANK HOLD
+ 90 SEC REST / ROTATION


Tuesday’s Training:

CrossFit:

Group Warmup & Mobility:

4 SETS:
15 WALL BALL
5 BB Front Squats (add weight each set)
1 MIN MOBILITY (per coach)

Strength, Technique & Development: Front Squat – Clusters (15 MINUTES)

Complete ONE CLUSTER (3 Reps, rest 20 sec, 3 Reps, rest 20 sec, 3 Reps) EVERY 3 MINUTES for 5 TOTAL SETS. Add weight each set. If sharing a barbell, make sure P1 completes the entire cluster before switching.

E2MIN: FRONT SQUAT CLUSTER (3.3.3) x 5 SETS

WOD: FOR TIME (20 MIN CAP)

800 M RUN
50 DOUBLE UNDERS
21 TOES 2 BAR
400 M RUN
50 DOUBLE UNDERS
21 TOES 2 BAR
800 M RUN

Fitness (6:30pm):

Strength, Technique & Development: Upper Body Pushing Strength

5 SETS:
A1: Seated DB Strict Press @ 20X1; 8 Reps on Coach count in unison
A2: :30 Max Effort Bent Knee (Max compression) Hollow Body Hold / :30 Rest

WOD: AMRAP 12 MINUTES

6 Ring Rows (Scale up to 3 Strict Pull Ups)
12 No-Push Up Burpees (Scale up to regular burpees)
24 Walking Lunges (total steps) (Scale up to DB walking lunges)