Party Time! Excellent!

You may have seen people around the gym start wearing the super cool wristbands you in the picture today.

Last year for the Open we did 5 different color wristbands to correspond with teams that were headed by our coaches.  All of you were split into competitive teams amongst each other during the Open.

While that was a lot of fun, this year we decided to do things a little different.

This year is all about putting the “unity” in community.  We want to recognize that we’re all on BIG team that is working together towards our fitness goals and recognition from the worldwide CrossFit community.

That’s why when you register online at http://games.crossfit.com/ and select CrossFit High Voltage as your affiliate, we’ll all get the same tri-color wristband.

That’s it!  All you have to do is sign up and you get one FREE so you can signify to the whole gym that you’re participating in the CF Games Open this year.

In line with the community theme, don’t forget our 1st Annual CFHV Mixer THIS Saturday, February 6 starting at 7:30pm!

We’ve rented out the entire second floor of Simmzy’s in Burbank so we can celebrate our awesome group of athletes coming together and getting to know each other a little better.

Want more ways to show you’re all in?

This is the final week for our CF Games t-shirt pre-order!  Sign up in the lobby by the door as you enter the gym if you want one.  Pre-order ends this Saturday, February 6!

Awesome job everybody on Monday’s leg workout!  Make sure you’re getting in your recovery with fish oil and plenty of foam rolling and mobility work!


Wednesday’s Training:

CrossFit:

Snatch Drill – Reviews & New: 3 reps each of:

1. Foot work
2. Arch Angel Drops
3. Hang Snatch

4a: Snatch Grip Deadlift
4b: 5 Reps x Snatch Grip Deadlift @ 1115
4c: 3 Sets of Snatch Grip Deadlift (1.1.1.1.1)*
*This cluster set is meant to have you pull 1 rep EVERY 10 seconds (5 Reps in a minute)

5: The Snatch – Put It All Together!
3 reps on Coach Cue

Work EMOM6: 3 Snatch

WOD: 12 MIN AMRAP:
10 BURPEES
10 POWER SNATCH (95/65#)
10 T2B

Fusion (6:30pm):

CARDIO KETTLEBELLS: 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

momWOD:

 3 SETS:
A1: Barbell Back Squat x 8 Reps; rest 30 Sec (re-rack, rest)
A2: Barbell Front Lunge x 8 Reps (all Right side) + 8 Reps (all Left side); rest 60 sec

WOD: 3 SETS – Each set is for time. Rest 2 Minutes between sets:

500 M ROW
30 KB SWINGS


Thursday’s Training:

CrossFit:

Group Warmup:

8 MIN AMRAP @ Warmup Pace:
10 M DUCK WALK
10 M HORSE WALK
10 M LIZARD WALK
10 M OSTRICH WALK
20 M SA KB WAITER’S CARRY – EACH ARM
5 x SCAP PULL UP + 5 SCAP PUSH UP + 5 COSSACK SQUATS

Gymnastics Progression – WEEK 1 (15 MIN) – INVERSIONS & HSPU

WOD: ALT. EMOM 16 (4 SETS):

MIN 1: 10 CAL (W) / 15 CAL (M) ROW
MIN 2: 8 CAL (W) / 10 CAL (M) AIR ASSAULT
MIN 3: 10 BURPEES AFAP
MIN 4: 100 M RUN

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


PART A:
 
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: Sit Ups or V-Ups x 15 Reps; rest in rotation

PART C: WOD 15 MIN AMRAP

15 x KB SUMO DL HIGH PULL
15 x MOUNTAIN CLIMBERS
30 x WALKING LUNGE STEPS (W/ OH PLATE CARRY #25/#10)
You may have seen people around the gym start wearing the super cool wristbands you in the picture today.

Last year for the Open we did 5 different color wristbands to correspond with teams that were headed by our coaches.  All of you were split into competitive teams amongst each other during the Open.

While that was a lot of fun, this year we decided to do things a little different.

This year is all about putting the “unity” in community.  We want to recognize that we’re all on BIG team that is working together towards our fitness goals and recognition from the worldwide CrossFit community.

That’s why when you register online at http://games.crossfit.com/ and select CrossFit High Voltage as your affiliate, we’ll all get the same tri-color wristband.

That’s it!  All you have to do is sign up and you get one FREE so you can signify to the whole gym that you’re participating in the CF Games Open this year.

In line with the community theme, don’t forget our 1st Annual CFHV Mixer THIS Saturday, February 6 starting at 7:30pm!

We’ve rented out the entire second floor of Simmzy’s in Burbank so we can celebrate our awesome group of athletes coming together and getting to know each other a little better.

Want more ways to show you’re all in?

This is the final week for our CF Games t-shirt pre-order!  Sign up in the lobby by the door as you enter the gym if you want one.  Pre-order ends this Saturday, February 6!

Awesome job everybody on Monday’s leg workout!  Make sure you’re getting in your recovery with fish oil and plenty of foam rolling and mobility work!


Wednesday’s Training:

CrossFit:

Snatch Drill – Reviews & New: 3 reps each of:

1. Foot work
2. Arch Angel Drops
3. Hang Snatch

4a: Snatch Grip Deadlift
4b: 5 Reps x Snatch Grip Deadlift @ 1115
4c: 3 Sets of Snatch Grip Deadlift (1.1.1.1.1)*
*This cluster set is meant to have you pull 1 rep EVERY 10 seconds (5 Reps in a minute)

5: The Snatch – Put It All Together!
3 reps on Coach Cue

Work EMOM6: 3 Snatch

WOD: 12 MIN AMRAP:
10 BURPEES
10 POWER SNATCH (95/65#)
10 T2B

Fusion (6:30pm):

CARDIO KETTLEBELLS: 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

momWOD:

 3 SETS:
A1: Barbell Back Squat x 8 Reps; rest 30 Sec (re-rack, rest)
A2: Barbell Front Lunge x 8 Reps (all Right side) + 8 Reps (all Left side); rest 60 sec

WOD: 3 SETS – Each set is for time. Rest 2 Minutes between sets:

500 M ROW
30 KB SWINGS


Thursday’s Training:

CrossFit:

Group Warmup:

8 MIN AMRAP @ Warmup Pace:
10 M DUCK WALK
10 M HORSE WALK
10 M LIZARD WALK
10 M OSTRICH WALK
20 M SA KB WAITER’S CARRY – EACH ARM
5 x SCAP PULL UP + 5 SCAP PUSH UP + 5 COSSACK SQUATS

Gymnastics Progression – WEEK 1 (15 MIN) – INVERSIONS & HSPU

WOD: ALT. EMOM 16 (4 SETS):

MIN 1: 10 CAL (W) / 15 CAL (M) ROW
MIN 2: 8 CAL (W) / 10 CAL (M) AIR ASSAULT
MIN 3: 10 BURPEES AFAP
MIN 4: 100 M RUN

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


PART A:
 
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: Sit Ups or V-Ups x 15 Reps; rest in rotation

PART C: WOD 15 MIN AMRAP

15 x KB SUMO DL HIGH PULL
15 x MOUNTAIN CLIMBERS
30 x WALKING LUNGE STEPS (W/ OH PLATE CARRY #25/#10)

INVERSIONS / HSPU / HS WALK PROGRESSIONS

 

Level 1: Shoulder Strength & Stability

A: Floor Seated (legs straight) DB Press @¼ Bodyweight each hand; (6-8 w/ 8-10 M); rest 90 sec x 3 Sets

+

B: Front Plank Shoulder Taps x 20 Alt. Reps; rest 90 sec x 3 Sets

 

Level 2: Inversion + Shoulder Strength & Stability

A: Box Pike HSPU @ 30X2; (4-6 UB W / 6-8 UB M); rest 90 sec x 3 Sets

+

B: Box Pike Alt. “Hand Release” (shift weight, lift hand) x 20 Alt. Reps; rest 90 sec x 3 Sets

+

C: Accumulate AMSAP Handstand Hold on wall – in 60 sec.

 

Level 3: Wall Walks + HS Holds + HS Negatives

A: Wall Walk + 10 Alt. Shoulder Taps; rest 60 sec x 3 Sets

+

B: Accumulate AMSAP Handstand Hold on wall – in 60 sec.

+

C: HSPU Negatives* (4 counts to lower down) + drop out, kick up (6-8 W/ 8-10 M); rest 90 sec x 3 sets

  • These must be done to max depth. If you cannot perform a negative to AT LEAST ONE ABMAT, you must scale back to L2. Once you have mastered L3 w/ 1 ABMAT, then re-work whole level to floor (full depth).

 

 

Level 4: Strict HSPU

A: (1-2 W/ 2-3 M) Strict HSPU; E90SEC x 10 SETS (15 MINUTES)

  • In order to pass this Level, you must be able to perform all sets to FULL DEPTH

 

Level 5: Strict + Kipping HSPU

A: (1-2W/2-3M + 6-8 KIP) – 8 SETS in 15 MINUTES

Level 6: Advanced HS Work – Walks

A: Beginner: Kick up to HS – Walk to Wall / Back away 1 Ft from Wall – each attempt

B: Intermediate: Max Attempts x 10 MIN – 10 M + (add 10M each round for AMMAP)

C: Advanced: Add OBSTACLE course to HS Walk. Practice turns around cones, up and over plates

DAILY EMOM 5

I suggest that the daily EMOM 5 is open to interpretation. Depending on Level, athlete should select one component and work it for 5 Minutes. For example, practice HS kick ups to wall in perfect body position, practice free standing holds, practice shoulder taps, or practice 1-3 Negs every minute.

You may have seen people around the gym start wearing the super cool wristbands you in the picture today.

Last year for the Open we did 5 different color wristbands to correspond with teams that were headed by our coaches.  All of you were split into competitive teams amongst each other during the Open.

While that was a lot of fun, this year we decided to do things a little different.

This year is all about putting the “unity” in community.  We want to recognize that we’re all on BIG team that is working together towards our fitness goals and recognition from the worldwide CrossFit community.

That’s why when you register online at http://games.crossfit.com/ and select CrossFit High Voltage as your affiliate, we’ll all get the same tri-color wristband.

That’s it!  All you have to do is sign up and you get one FREE so you can signify to the whole gym that you’re participating in the CF Games Open this year.

In line with the community theme, don’t forget our 1st Annual CFHV Mixer THIS Saturday, February 6 starting at 7:30pm!

We’ve rented out the entire second floor of Simmzy’s in Burbank so we can celebrate our awesome group of athletes coming together and getting to know each other a little better.

Want more ways to show you’re all in?

This is the final week for our CF Games t-shirt pre-order!  Sign up in the lobby by the door as you enter the gym if you want one.  Pre-order ends this Saturday, February 6!

Awesome job everybody on Monday’s leg workout!  Make sure you’re getting in your recovery with fish oil and plenty of foam rolling and mobility work!


Wednesday’s Training:

CrossFit:

Snatch Drill – Reviews & New: 3 reps each of:

1. Foot work
2. Arch Angel Drops
3. Hang Snatch

4a: Snatch Grip Deadlift
4b: 5 Reps x Snatch Grip Deadlift @ 1115
4c: 3 Sets of Snatch Grip Deadlift (1.1.1.1.1)*
*This cluster set is meant to have you pull 1 rep EVERY 10 seconds (5 Reps in a minute)

5: The Snatch – Put It All Together!
3 reps on Coach Cue

Work EMOM6: 3 Snatch

WOD: 12 MIN AMRAP:
10 BURPEES
10 POWER SNATCH (95/65#)
10 T2B

Fusion (6:30pm):

CARDIO KETTLEBELLS: 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

momWOD:

 3 SETS:
A1: Barbell Back Squat x 8 Reps; rest 30 Sec (re-rack, rest)
A2: Barbell Front Lunge x 8 Reps (all Right side) + 8 Reps (all Left side); rest 60 sec

WOD: 3 SETS – Each set is for time. Rest 2 Minutes between sets:

500 M ROW
30 KB SWINGS


Thursday’s Training:

CrossFit:

Group Warmup:

8 MIN AMRAP @ Warmup Pace:
10 M DUCK WALK
10 M HORSE WALK
10 M LIZARD WALK
10 M OSTRICH WALK
20 M SA KB WAITER’S CARRY – EACH ARM
5 x SCAP PULL UP + 5 SCAP PUSH UP + 5 COSSACK SQUATS

Gymnastics Progression – WEEK 1 (15 MIN) – INVERSIONS & HSPU

WOD: ALT. EMOM 16 (4 SETS):

MIN 1: 10 CAL (W) / 15 CAL (M) ROW
MIN 2: 8 CAL (W) / 10 CAL (M) AIR ASSAULT
MIN 3: 10 BURPEES AFAP
MIN 4: 100 M RUN

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


PART A:
 
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: Sit Ups or V-Ups x 15 Reps; rest in rotation

PART C: WOD 15 MIN AMRAP

15 x KB SUMO DL HIGH PULL
15 x MOUNTAIN CLIMBERS
30 x WALKING LUNGE STEPS (W/ OH PLATE CARRY #25/#10)

INVERSIONS / HSPU / HS WALK PROGRESSIONS

 

Level 1: Shoulder Strength & Stability

A: Floor Seated (legs straight) DB Press @¼ Bodyweight each hand; (6-8 w/ 8-10 M); rest 90 sec x 3 Sets

+

B: Front Plank Shoulder Taps x 20 Alt. Reps; rest 90 sec x 3 Sets

 

Level 2: Inversion + Shoulder Strength & Stability

A: Box Pike HSPU @ 30X2; (4-6 UB W / 6-8 UB M); rest 90 sec x 3 Sets

+

B: Box Pike Alt. “Hand Release” (shift weight, lift hand) x 20 Alt. Reps; rest 90 sec x 3 Sets

+

C: Accumulate AMSAP Handstand Hold on wall – in 60 sec.

 

Level 3: Wall Walks + HS Holds + HS Negatives

A: Wall Walk + 10 Alt. Shoulder Taps; rest 60 sec x 3 Sets

+

B: Accumulate AMSAP Handstand Hold on wall – in 60 sec.

+

C: HSPU Negatives* (4 counts to lower down) + drop out, kick up (6-8 W/ 8-10 M); rest 90 sec x 3 sets

  • These must be done to max depth. If you cannot perform a negative to AT LEAST ONE ABMAT, you must scale back to L2. Once you have mastered L3 w/ 1 ABMAT, then re-work whole level to floor (full depth).

 

 

Level 4: Strict HSPU

A: (1-2 W/ 2-3 M) Strict HSPU; E90SEC x 10 SETS (15 MINUTES)

  • In order to pass this Level, you must be able to perform all sets to FULL DEPTH

 

Level 5: Strict + Kipping HSPU

A: (1-2W/2-3M + 6-8 KIP) – 8 SETS in 15 MINUTES

Level 6: Advanced HS Work – Walks

A: Beginner: Kick up to HS – Walk to Wall / Back away 1 Ft from Wall – each attempt

B: Intermediate: Max Attempts x 10 MIN – 10 M + (add 10M each round for AMMAP)

C: Advanced: Add OBSTACLE course to HS Walk. Practice turns around cones, up and over plates

DAILY EMOM 5

I suggest that the daily EMOM 5 is open to interpretation. Depending on Level, athlete should select one component and work it for 5 Minutes. For example, practice HS kick ups to wall in perfect body position, practice free standing holds, practice shoulder taps, or practice 1-3 Negs every minute.

It’s finally here!  Our big annual Holiday party is tomorrow, Saturday, December 12 @ 7pm!  The party will take place right here at CrossFit High Voltage.

The theme this year is “Snowed In”, so if you’d like to participate, wear something white, blue, silver, etc… and dress up!  It’s a great time to get fancy!

Don’t know what to wear?  Don’t have anything?  No problem!  It’s just a fun theme if you want to participate, but we want EVERYONE here no matter what you wear!

There’s a sign up white board if you still want to bring something to share, but CFHV will be catering and providing a nice spread of food and drinks too!

We’ll also have a DJ & a bartender, so leave the kiddies at home and come enjoy a night out!

9pm will be our big awards ceremony where we’ll have a chance to highlight some of the stand out achievements of the year!  This year we have pretty awesome acrylic trophy awards in the following categories:

  • Most Improved Male & Female
  • Fittest Athlete Male & Female
  • Biggest Comeback
  • Most Athletic Couple
  • Community Leader
  • Coach of the Year
  • CrossFitter of the Year

We’ll be closed on Sunday to clean up and get the gym back to normal.

Saturday morning is NORMAL SCHEDULE with Shred Sesh @ 9am and Oly Class @ 10am!  So get in your last workout before the night of festivities!


Friday’s Training:

CrossFit:

PRE SKILL – 5 MINUTES PULL UP PROGRESSION

PARTNER WOD: Only one person working at a time, may break up work any way. Must use one barbell between the two (unless different loads, but only one at a time).

Complete the following for time:

100 WALL BALL SHOTS* (20/14#)
* EVERY 2 MINUTES YOU MUST STOP AND COMPLETE 10 x POWER CLEANS (135/95#)
+
100 KB SWINGS* (53/35#)
* EVERY 2 MINUTES YOU MUST STOP AND COMPLETE 15 x S2OH (95/65#)
+
100 BURPEES*
* EVERY 2 MINUTES YOU MUST STOP AND COMPLETE 20 x THRUSTERS (45/33#)

Fusion (6:30pm):

PARTNER WOD!

Perform each partner ladder as “you go / i go” for time, then move to next ladder.

EG: P1 does 1 PULL UP + 1 PUSH UP / P2 does 1 PULL UP + 1 PUSH UP, then P1 Does 2&2, P2 does 2&2…etc. It’s a mirror ladder.

LADDER #1: 1-2-3-4-5-6-7-8-9-10
PULL UPS (or RING ROWS)
PUSH UPS
+
LADDER #2: 10-9-8-7-6-5-4-3-2-1
KB SWINGS
BOX JUMPS / STEPS
+
LADDER #3: 1-2-3-4-5-6-7-8-9-10
WALL BALL SHOTS
BURPEES
+
LADDER #4: 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
SIT UPS (only!)