What’s next?

I promised it yesterday, and here it is!

Our resident Paleo Challenge leader, Arielle Zieja is here with a “Top 5” FAQ for you all regarding our 30 day challenge.

Challenge starts THIS Monday, October 26.  There is still time to sign up in the lobby!

https://youtu.be/orQkqrdFTqo


Thursday’s Training:

CrossFit:

1 MIN 10 M DUCK WALK + 10 M HORSE WALK
1 MIN 10 M BEAR CRAWL + 10 M INCHWORM
1 MIN 10 M LIZARD + 10 M OSTRICH
+
5 x WALL WALKS (OR WTF)
5 x BRIDGE PRESS UPS

STATION A: 4 SETS (12 EMOM)

MIN 1: :40 AIR ASSAULT (MAX EFFORT CALS) / :20 REST
MIN 2: 10 UB BOX JUMPS / Rest time remaining
MIN 3: 1 MIN REST

2 MIN REST

STATION B: 4 SETS (12 EMOM)

MIN 1: 15 UB WALL BALL SHOTS / Rest time remaining
MIN 2: 10 EMPTY BARBELL THRUSTERS (#45/33)/ Rest time remaining
MIN 3: REST 1 MIN

REST AND SET UP FOR CORE CASH OUT:

TABATA STYLE ROTATION (:20 WORK / :10 REST)

Alternate movements every :30. Total 8 MIN

:20/:10 – Regular Sit Ups
:20/:10 – Flutter Kicks
:20/:10 – Crunch Twists (Side to Side)
:20/:10 – Hollow Body (Or Bent Knee) Holds
x 4 Total Sets (8 MINUTES)

Fitness (6:30pm):

Strength, Technique & Development: G.V Squats!

10 Reps x Back Squat @ 50% (1RM); Rest exactly 60 sec; x 10 SETS

WOD: 500 M ROW – FOR TIME:

Explain the intention of the benchmark. The intended stimulus (what you SHOULD feel at 100% max effort). Review ROW Technique first.

CASH OUT: 100 SIT UPS


 

  1. Don’t forget tomorrow we have 13 of our ladies competing in the Girls Gone RX Competition!  Check out the blog from Monday ( http://www.crossfithighvoltage.com/2015/10/18/strong-women-strong-gym/) for all the details!  We’d love to have as many of you as possible out to support!

  2. Our Guest Days continue today ALL day, and tomorrow (Saturday) at our 10am Partner WOD!

  3. No Oly Class tomorrow, but Oly returns for a BRAND NEW CYCLE on November 7 at a NEW TIME @ 10-11:30am!


Friday’s Training:

CrossFit:

HOLBROOK:

10 RFT

5 THRUSTERS (115/75#)
10 PULL UPS
100 M SPRINT
REST 1 MIN

Score is Fastest Round + Slowest Round.

REMEMBER: “JERRY” is always an alternate WOD option:

1 MILE RUN
2K ROW
1 MILE RUN

FOR TIME.

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

AMRAP 30 MINUTES:

500 M ROW
400 M RUN
30 SLAM BALLS
10 BURPEE-BROAD JUMPS

 
I promised it yesterday, and here it is!

Our resident Paleo Challenge leader, Arielle Zieja is here with a “Top 5” FAQ for you all regarding our 30 day challenge.

Challenge starts THIS Monday, October 26.  There is still time to sign up in the lobby!

https://youtu.be/orQkqrdFTqo


Thursday’s Training:

CrossFit:

1 MIN 10 M DUCK WALK + 10 M HORSE WALK
1 MIN 10 M BEAR CRAWL + 10 M INCHWORM
1 MIN 10 M LIZARD + 10 M OSTRICH
+
5 x WALL WALKS (OR WTF)
5 x BRIDGE PRESS UPS

STATION A: 4 SETS (12 EMOM)

MIN 1: :40 AIR ASSAULT (MAX EFFORT CALS) / :20 REST
MIN 2: 10 UB BOX JUMPS / Rest time remaining
MIN 3: 1 MIN REST

2 MIN REST

STATION B: 4 SETS (12 EMOM)

MIN 1: 15 UB WALL BALL SHOTS / Rest time remaining
MIN 2: 10 EMPTY BARBELL THRUSTERS (#45/33)/ Rest time remaining
MIN 3: REST 1 MIN

REST AND SET UP FOR CORE CASH OUT:

TABATA STYLE ROTATION (:20 WORK / :10 REST)

Alternate movements every :30. Total 8 MIN

:20/:10 – Regular Sit Ups
:20/:10 – Flutter Kicks
:20/:10 – Crunch Twists (Side to Side)
:20/:10 – Hollow Body (Or Bent Knee) Holds
x 4 Total Sets (8 MINUTES)

Fitness (6:30pm):

Strength, Technique & Development: G.V Squats!

10 Reps x Back Squat @ 50% (1RM); Rest exactly 60 sec; x 10 SETS

WOD: 500 M ROW – FOR TIME:

Explain the intention of the benchmark. The intended stimulus (what you SHOULD feel at 100% max effort). Review ROW Technique first.

CASH OUT: 100 SIT UPS


 

  1. Don’t forget tomorrow we have 13 of our ladies competing in the Girls Gone RX Competition!  Check out the blog from Monday ( http://www.crossfithighvoltage.com/2015/10/18/strong-women-strong-gym/) for all the details!  We’d love to have as many of you as possible out to support!

  2. Our Guest Days continue today ALL day, and tomorrow (Saturday) at our 10am Partner WOD!

  3. No Oly Class tomorrow, but Oly returns for a BRAND NEW CYCLE on November 7 at a NEW TIME @ 10-11:30am!


Friday’s Training:

CrossFit:

HOLBROOK:

10 RFT

5 THRUSTERS (115/75#)
10 PULL UPS
100 M SPRINT
REST 1 MIN

Score is Fastest Round + Slowest Round.

REMEMBER: “JERRY” is always an alternate WOD option:

1 MILE RUN
2K ROW
1 MILE RUN

FOR TIME.

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

AMRAP 30 MINUTES:

500 M ROW
400 M RUN
30 SLAM BALLS
10 BURPEE-BROAD JUMPS

 
Often times as we head into November many of our priorities change and it almost seems to become a “winding down” process.

The days are shorter, the weather becomes colder, and our focus shifts to holidays & family time, reflection & leisure.

A lot of us kind of forget about fitness goals that we set for ourselves at the beginning of the year and whether or not we’ve attained them, and instead accept the fact that we can again start fresh with the coming new year.

I would like to make a case for being able to do both!

If anything I think now is a good a time a year as any to set ourselves up for success in the coming year and through the holidays.  We can continue to push our limits and test our abilities and head into the finish stronger than ever, and with an even greater resolve for the next chapter in the coming year.

We’ve been working hard to create more opportunities for you and your family then ever to make CrossFit and a healthy lifestyle the strong foundation upon which you base your lives.

Our first Partner WOD Fridays reminded us of one of the most fun parts of CrossFit, which is sharing it with your friends.

The return of Olympic weightlifting class this past weekend saw many of you make a return with a fresh start to tackling some of the most challenging skills in CrossFit.

Our first CF Kids class got off to a great start and ensured that the next generation will have a positive and life long love of a fit and healthy lifestyle surrounded by a great community to support them.

Now is the best time ever to remember what CrossFit is at it’s core:

  1. constantly varied
  2. functional movements
  3. performed at a relative high intensity

What does that mean in plain English?:

  1. always fun and exciting so you’re never bored or plateau
  2. moving naturally how your body is intended to in everyday life
  3. done at whatever pace and progression that is challenging for you at your current ability

Although it isn’t in the definition, if you read between the lines the most important part is what it does to all of us.  It binds us together and makes us a community!

One of my favorite times of year to celebrate that community is coming up.  It’s our Holiday Party on Saturday, December 12!  Make sure to make your calendars down so you can all be there for it.

While you’re at it, make sure to check out the calendars we have hanging around the gym with our holiday schedule where you’ll find all of our closures, special schedules & events.

Have a great #besthourofyourday!


Monday’s Training:

CrossFit:

A: Warm-up/Mobility

B: Drills Rotate EMOM x 6 MIN (3 Sets)

B1: Banded Barbell Snatch Grip 2nd Pull x 6-8 Reps
B2: Empty BB 4 x Drop Snatch + 4 x Overhead Squat

C: TEST OR TRAIN?

TEST PROGRESSION:
Today you have the option to find your 1RM Power or full SNATCH. You have 15 minutes on the clock to establish your 1RM.

OR

TRAINING PROGRESSION:
EMOM for 12 MINUTES: 1 x Power Snatch + 1 x Hang Power Snatch + 2 x Overhead Squats

D: WOD – 10 MIN AMRAP LADDER (Add 2 reps every round….)

2 x KB Swings
2 x Burpee Box Jumps
4 x KB Swings
4 x Burpee Box Jumps
6 x KB Swings
6 x Burpee Box Jumps…etc. AMRAP in 10 MINUTES.

Fusion (6:30pm):

MEGA TABATA – Complete all 8 Sets (4 Minutes) at each station before moving on. Complete 2 total cycles. 40 Min program.

Station 1: Tabata Row (max cals)
:20 / :10 x 8 Sets

Rest 1 MIn / Rotate

Station 2: Tabata Burpees
:20 / :10 Rest x 8 Sets

Rest 1 Min / Rotate

Station 3: Tabata Air Squats
:20 / :10 Rest x 8 Sets

Rest 1 Min / Rotate

Station 4: Tabata Sit Ups
:20 / :10 Rest x 8 Sets

Rest 1 Min / Start Over from the top!


Tuesday’s Training:

CrossFit:

Strength, Technique & Development: Tempo Back Squats:

5 SETS (E3MIN x 15 MIN = 5 SETS)
A: Back Squats x 6 Reps @ 50X1; Rest 20 Seconds + 12 DB Walking Lunges (each leg)

WOD: FOR TIME:

800 M RUN
21 THRUSTERS (95/65#)
12 TOES TO BAR
400 M RUN
15 THRUSTERS
9 TOES TO BAR
200 M RUN
9 THRUSTERS
6 TOES TO BAR

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

STRENGTH, TECHNIQUE, & DEVELOPMENT: FRONT SQUAT:

4 SETS:
A: Front Squat @ 30X1 (coach counts tempo) x 5 Reps; rest in rotation.

WOD: AMRAP 10 MINUTES:

15 Wall Ball Shots
15 Burpees