Paleo wrap-up and a Competition this Weekend!

Paleo wrap-up and a Competition this Weekend!

Paleo wrap-up and a Competition this Weekend!

I promised some BIG news, and I’m so happy to be able to share it with everyone today!

We talk about community all the time, and it’s definitely the thing that makes CrossFit so special.  I love seeing new faces, making new friends, and adding to our little family here.

That’s why it’s SO exciting to finally be able to tell you all that our community is about to GROW!

Earlier this week, High Voltage was able to finalize a deal that will allow us to acquire Will Rise CrossFit (formerly CrossFit Chyrses) in Burbank!

WRCF will have it’s final WODs this weekend, and starting this Monday, December 14, their members will join our community! This merger may seem like it’s happening pretty fast, but we’ve actually been working on creating this partnership for some time.

This is great news for our gym and good for all of CrossFit in Burbank.  I hope you will welcome their members with open arms and make them feel at home in our community!

Our classes, schedule, and coaching staff all remain unchanged.  You’ll just be seeing some new equipment and lots of new faces to make friends and sweat together with!

One of the things that I pride our gym on is how welcoming we’ve always been to new members, visitors, & existing CrossFitters. Please make it a point to introduce yourself to all of our new community members!  Encourage them to partner up with you and make them feel at home.

I’m so proud of all we’ve been able to accomplish together as we’ve continued to grow in the last 6 months, and I couldn’t be more excited about this new exciting step!

Don’t forget our Holiday Party this Saturday, December 12 starting @7pm!


Wednesday’s Training:

CrossFit:

PRE SKILL 5 MIN: PULL UP PRACTICE

STRENGTH, TECHNIQUE & DEVELOPMENT: UNILATERAL LEG STRENGTH:

3 SETS: On Coach Tempo
A1: DB Rear-Elevated Split Squats x 8 Reps (Each Leg) @ 30X1; Rest 30 Sec btw legs
A2: :30 HOLLOW BODY HOLD + 30 SEC REST;

WOD: 24 MIN AMRAP:

12 x 10 M Shuttle Runs
12 WALL BALL
12 BB THRUSTERS (95/65#)
12 BB WALKING LUNGES (95/65#) (total steps)
12 BURPEE BOX JUMPS

Fusion (6:30pm):

Station Rotation EMOM (:40 Work / :20 Rest):

Station 1: AIR ASSAULT (GO HARD!)
Station 2: BOX JUMP / STEP UPS
Station 3: BURPEES
Station 4: DB THRUSTERS
Station 5: HOLLOW BODY HOLD (max compression)
Station 6: REST 1 MIN

x 5 SETS


Thursday’s Training:

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

PART A: GROUP WARMUP & MOBILITY

PART B: GYMNASTICS SKILL WORK (15 MINUTES):
FOCUS: THE PULL UP – WEEK 2


PART C: SUPPLEMENTARY (19 MIN ):

:30 100% MAX EFFORT AIR ASSAULT + :30 EASY EFFORT AIR ASSAULT x 5 MIN

REST 2 MINUTES

:30 MAX REP PUSH UPS + :30 FRONT PLANK HOLD (TOP OF PUSH UP) x 5 MIN

REST 2 MINUTES

:30 MAX REP SIT UPS / V-UPS + :30 HOLLOW BODY HOLD (max compression) x 5 MIN

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

PART A: Group Warmup – Programmed:

Complete 4 Sets at each station before rotation – warmup pace (:20 ON / :10 OFF x 4) then rotation (give 30 sec for rotation) – total warmup = 10 min

STATION A1: AIR ASSAULT
30 sec rest
STATION A2: JUMP ROPE or Jumping Jax
30 sec rest
STATION A3: YOGA PUSH UPS
30 sec rest
STATION A4: HOLLOW BODY HOLD (max compression)

PART B: STRENGTH, TECHNIQUE & DEVELOPMENT (approx 15 min):

3 SETS:
B1: Rear – Elevated DB Split Squats @ 30X1; 8 Reps (each leg); rest in rotation
B2: Hanging Strict Alt. Leg Kicks x 16 Reps (total); rest in rotation

PART C: WOD 15 MIN AMRAP

20 M BEAR CRAWL
10 REP DONKEY KICK
10 REP SINGLE LEG GLUTE BRIDGES (each leg)
40 M SINGLE ARM KB WAITER’S CARRY (20 M EACH ARM)
20 REP V-UPS (or sit ups)
100 M FARMER’S CARRY (heavy)

I promised some BIG news, and I’m so happy to be able to share it with everyone today!

We talk about community all the time, and it’s definitely the thing that makes CrossFit so special.  I love seeing new faces, making new friends, and adding to our little family here.

That’s why it’s SO exciting to finally be able to tell you all that our community is about to GROW!

Earlier this week, High Voltage was able to finalize a deal that will allow us to acquire Will Rise CrossFit (formerly CrossFit Chyrses) in Burbank!

WRCF will have it’s final WODs this weekend, and starting this Monday, December 14, their members will join our community! This merger may seem like it’s happening pretty fast, but we’ve actually been working on creating this partnership for some time.

This is great news for our gym and good for all of CrossFit in Burbank.  I hope you will welcome their members with open arms and make them feel at home in our community!

Our classes, schedule, and coaching staff all remain unchanged.  You’ll just be seeing some new equipment and lots of new faces to make friends and sweat together with!

One of the things that I pride our gym on is how welcoming we’ve always been to new members, visitors, & existing CrossFitters. Please make it a point to introduce yourself to all of our new community members!  Encourage them to partner up with you and make them feel at home.

I’m so proud of all we’ve been able to accomplish together as we’ve continued to grow in the last 6 months, and I couldn’t be more excited about this new exciting step!

Don’t forget our Holiday Party this Saturday, December 12 starting @7pm!


Wednesday’s Training:

CrossFit:

PRE SKILL 5 MIN: PULL UP PRACTICE

STRENGTH, TECHNIQUE & DEVELOPMENT: UNILATERAL LEG STRENGTH:

3 SETS: On Coach Tempo
A1: DB Rear-Elevated Split Squats x 8 Reps (Each Leg) @ 30X1; Rest 30 Sec btw legs
A2: :30 HOLLOW BODY HOLD + 30 SEC REST;

WOD: 24 MIN AMRAP:

12 x 10 M Shuttle Runs
12 WALL BALL
12 BB THRUSTERS (95/65#)
12 BB WALKING LUNGES (95/65#) (total steps)
12 BURPEE BOX JUMPS

Fusion (6:30pm):

Station Rotation EMOM (:40 Work / :20 Rest):

Station 1: AIR ASSAULT (GO HARD!)
Station 2: BOX JUMP / STEP UPS
Station 3: BURPEES
Station 4: DB THRUSTERS
Station 5: HOLLOW BODY HOLD (max compression)
Station 6: REST 1 MIN

x 5 SETS


Thursday’s Training:

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

PART A: GROUP WARMUP & MOBILITY

PART B: GYMNASTICS SKILL WORK (15 MINUTES):
FOCUS: THE PULL UP – WEEK 2


PART C: SUPPLEMENTARY (19 MIN ):

:30 100% MAX EFFORT AIR ASSAULT + :30 EASY EFFORT AIR ASSAULT x 5 MIN

REST 2 MINUTES

:30 MAX REP PUSH UPS + :30 FRONT PLANK HOLD (TOP OF PUSH UP) x 5 MIN

REST 2 MINUTES

:30 MAX REP SIT UPS / V-UPS + :30 HOLLOW BODY HOLD (max compression) x 5 MIN

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

PART A: Group Warmup – Programmed:

Complete 4 Sets at each station before rotation – warmup pace (:20 ON / :10 OFF x 4) then rotation (give 30 sec for rotation) – total warmup = 10 min

STATION A1: AIR ASSAULT
30 sec rest
STATION A2: JUMP ROPE or Jumping Jax
30 sec rest
STATION A3: YOGA PUSH UPS
30 sec rest
STATION A4: HOLLOW BODY HOLD (max compression)

PART B: STRENGTH, TECHNIQUE & DEVELOPMENT (approx 15 min):

3 SETS:
B1: Rear – Elevated DB Split Squats @ 30X1; 8 Reps (each leg); rest in rotation
B2: Hanging Strict Alt. Leg Kicks x 16 Reps (total); rest in rotation

PART C: WOD 15 MIN AMRAP

20 M BEAR CRAWL
10 REP DONKEY KICK
10 REP SINGLE LEG GLUTE BRIDGES (each leg)
40 M SINGLE ARM KB WAITER’S CARRY (20 M EACH ARM)
20 REP V-UPS (or sit ups)
100 M FARMER’S CARRY (heavy)

This weekend regular schedule at the box!  We have Shred Sesh @ 9am and don’t miss Oly Class Saturday @ 10am!

Energizer Sunday @ 10am.

Holiday party is just over a week away, Saturday December 12 @ 7pm, with awards ceremony @ 9pm.  Sign-up on the white board for anything you’d like to bring!

This weekend we also have 4 of our athletes competing at the Kinnick Battle of the Boxes!  It’s at CrossFit Kinnick, here is the link: http://www.battleoftheboxes.com/directions/.

We have Coach Dizzle, Christina White, Drew Emralino and myself all competing as a team.  Our WODs are at 8:50am & 12:00pm.  We’d love to see some friendly faces in the crowd!

As promised today we have a special guest blog from Arielle Zieja our Paleo Challenge guru. Check it out!

Our recent 30-Day Paleo Challenge was so great! If you didn’t get a chance to participate this time around, well, you really missed out.

The participants experienced some amazing health transformations: incredible weight and body fat loss, increased energy, improved digestion, and better workouts.

They tried eating some new and interesting foods, and they managed to cook and share some of their amazing recipe creations.

There were a few participants who really did an amazing job, and I want to take a minute to highlight them and their results! Check this out, and if you see them around the box, give them a high-five and congratulations! They definitely deserve it!

OUR CHALLENGE WINNER!

Congratulations, Lisa Tanner!: Lisa lost 5 pounds and 5.5 total inches! Lisa killed the challenge with an almost perfect score! Great work, Lisa! She says her biggest transformation was “Consistency with diet and exercise … Also, [she] removed sugar (especially hidden sugar) from the diet.” Her favorite things about the program were the accountability and focus.

CHALLENGE RUNNERS-UP! Lizzie Coelho : Lizzie lost 7 pounds and 5.5 total inches! Lizzie was a very close second, and definitely put in a lot of great work! Lizzie said, “I REALLY enjoyed this program. I was just finishing a Whole30 when this program started and I was unsure whether or not I was going to join. I’m so glad that I did because I learned so much about nutrition from you.”

Chris Verdin: Chris lost 17 pounds and 15.5 total inches! Chris’ results were nothing short of amazing! Wow! Chris said his favorite thing about the program was “the feedback we received based on our food journal.” His biggest transformation was his incredible weight loss and his dietary changes. He said, “I lost 17 lbs. in total. I think I experimented with different foods and recipes. Especially the spaghetti squash spaghetti. That’s one of my favorite meals now.”

Juan Cruz: Juan lost 8 pounds and 7 total inches!

We’re thinking about doing another challenge around February.  Just before the open, but more importantly it’ll be after most people fall off from their New Year’s resolutions.  Stay tuned in the new year!


Friday’s Training:

CrossFit:

PARTNER WOD:

12 MIN AMRAP:

P1: 250 M ROW
P2: FRONT RACK KB HOLD
* Switch after P completes 250 M ROW. Score is total Meters rowed.

REST 2 MIN

9 MIN AMRAP:

P1: 30 WALL BALLS
P2: 10 M SHUTTLE RUNS
* Switch after P completes 30 WBS. Score is total WBS.

REST 2 MIN

6 MIN AMRAP:

P1: 10 BURPEES
P2: FRONT PLANK HOLD
* Switch after P completes 10 BURPEES. Score is total Burpees.

Fusion (6:30pm):

30 MIN CARDIO BLAST!:

Perform each movement “”tabata style”” – working :20 ON / :10 OFF x 4 SETS each before rotation:

5 MIN BLOCK:
MVT 1: 4 x Tabata KB SWINGS
MVT 2: 4 x Tabata Hollow Body Hold (max compression)
REST 1 MIN

5 MIN BLOCK:
MVT 3: 4 x Tabata KB SWINGS
MVT 4: 4 x Tabata Sit Ups
REST 1 MIN

5 MIN BLOCK:
MVT 5: 4 x Tabata KB SWINGS
MVT 6: 4 x Hanging Strict Alt. Leg Kicks
REST 1 MIN

5 MIN BLOCK:
MVT 7: 4 x Tabata KB SWINGS
MVT 8: 4 x Tabata No Push Up Burpees
REST 1 MIN

5 MIN BLOCK:
MVT 9: 4 x Tabata KB SWINGS
MVT 10: 4 x Tabata Mountain Climbers
REST 1 MIN

5 MIN BLOCK:
MVT 11: 4 x Tabata KB SWINGS
MVT 12: 4 x Tabata Front Plank Holds”