A Week of Celebration!

This week the countdown begins to our HUGE annual Holiday Party on this Saturday, December 12 @ 7pm!

Next to Murph, this is our biggest event of the year by far, and I really can’t wait to celebrate with all of you!  We’ve come so far in the last 6 months…and it’s thanks to all of you!

Now is the time to reflect on our amazing community and shine a light on some of the achievements of the past year. We also get to award some of those people who’ve really stood out and ‘broken the mold’ with our awards ceremony @9pm!

…and let’s not forget just the general celebration, merriment, and FUN!

Speaking of celebration…

There was an awesome thing that happened this past weekend that inadvertently kicked off the celebrating when 4 of our very own athletes took 1st place at the Kinnick Battle of the Boxes XI!

Coach Dizzle, Christina White, Drew Emralino, and myself all participated against 20 other teams over the course of 3 WODs.  We ended up taking 1st in WOD 1 & 2, and 3rd in WOD 3!

Very unexpected and a wonderful surprise to a really fun and great day!  I want to thank each of my team mates on their excellent work and unbelievable character in representing our box and community.  I couldn’t be prouder to have been included in such an amazing accomplishment!

The response has been awesome to our big holiday gift membership offer!  Don’t forget to get yours here: http://www.crossfithighvoltage.com/promo/.  $100 for 1 month unlimited for someone else, and when they redeem it, you also get YOUR membership discounted to $100 for that month!


Monday’s Training:

CrossFit:

PRE SKILL: 5 MIN PULL UP PRACTICE (Post Progression)

STRENGTH, TECHNIQUE & DEVELOPMENT: UB PRESSING: – Split Jerk Cycle

A: Drill # 1: Strict Press in Split Jerk Stance w/ BB x 6 Reps; EMOM x 3 Sets
B: Drill #2: Tall Jerks w/ Empty Barbell x 3 Reps; EMOM x 3 Sets
C: Drill #3: Jerk Balance w/ Empty / Light BB x 3 Reps; EMOM x 3 Sets
D: EMOM for 10 SETS – SPLIT JERKS (adding weight each round):
Min 1: 5 Reps
Min 2: 5 Reps
Min 3: 4 Reps
Min 4: 4 Reps
Min 5: 3 Reps
Min 6: 3 Reps
Min 7: 2 Reps
Min 8: 2 Reps
Min 9: 1 Rep
Min 10: 1 Rep

WOD: PULLING ENDURANCE: 10 MIN AMRAP:

10 RING ROWS
10 T2B
1 ROPE CLIMB

Fusion (6:30pm):

30 MIN AMRAP:

500 M ROW
400 M RUN
30 SIT UPS
20 AIR SQUATS
10 BURPEES


**BE ON THE LOOKOUT IN TOMORROW’S BLOG FOR A HUGE ANNOUNCEMENT!  OUR WEEK OF CELEBRATION CONTINUES!**

Tuesday’s Training:

CrossFit:

PRE-SKILL WORK: 5 MIN PULL UP PROGRESSION PRACTICE

STRENGTH, TECHNIQUE & DEVELOPMENT: CLEAN WEEK 4

A: Drill #1: 5 Reps x Angel Drops
B: Drill #2: Hit and Catch – making contact with hips / bar:
-5 Reps hips to barbell – feel contact and rattle
+
-5 Reps hips to barbell “hit” and then “catch” or “under” – to power then hole
C: Drill #3: Hit and Catch – with Superman Pull
Practice on Coach Cues (x 5 Reps)
1 – Lateral Dip (Pendlay 1)
2 – Torso hinge to knee
3 – Superman Pull to Hips
4 – Hit – Arch Angel – Catch (Hips and Under)

D: PUT IT ALL TOGETHER: TEST 1RM CLEAN:

15 MINUTES ON CLOCK – E90SEC PERFORM THESE SETS, FIND HEAVIEST CLEAN:
Add weight each set – goal is heavy or 1RM Clean (or Hang Clean if not comfortable yet from ground):
0:00-1:30: 5 Reps Clean
1:30-3:00: 5 Reps Clean
3:00-4:30: 3 Reps Clean
4:30-6:00: 3 Reps Clean
6:00-7:30: 1 Reps Clean
7:30-9:00: 1 Reps Clean
9:00-10:30: 1 Reps Clean
10:30-12:00: 1 Reps Clean
12:00-15:00: (Allow 3 extra minutes of free time for any PR potential)

WOD: 12 MIN AMRAP:

2 MUSCLE UPS (Sub 4 Pull Ups & 4 Dips)
4 HSPU (Sub 8 Seated DB Press)
8 KB SWINGS (70/44#)

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

PART 1: FOCUS ON L1 PULL UP PROGRESSION

4 SETS:
A1: Horizontal Ring Rows @ 40X2; 6-8 Reps; Rest 30 sec
A2: Front Plank Hold (30 sec) / Rest 30 Sec rotation

PART 2: PUSHING ENDURANCE

ALT EMOM 16 (4 SETS):

MIN 1: PUSH PRESS x 6 REPS
MIN 2: PUSH UPS / roll ups x 9-12 REPS
MIN 3: WALL BALL SHOTS x 15 REPS