A new week and new friends

What a great party we had this past weekend at High Voltage!  Our “Snowed In” Holiday Party was an amazing night with great friends and awesome memories.

Congratulations to our winners:

  • Most Improved Female: Pam Rivera
  • Most Improved Male: Andrew Worsham
  • Most Athletic Couple: Rob Sorcher & Nicolas Ospina
  • Biggest Comeback: Henry Kang
  • Fittest Female Athlete: Ally Rennell
  • Fittest Male Athlete: Drew Emralino
  • Community Leader: Sarah Bowling
  • Coach of the Year: Ryan Felix
  • Coach of the Year: Ryan House
  • CrossFitter of the Year: Christina White
  • Velocity Award: Katie Brewster

A great way to cap off our week of celebration!  One of the things we celebrated was the addition of some new friends to our community.

Today marks the first day that our friends from Will Rise CrossFit will begin to join our classes and community at High Voltage.

Please welcome them with open arms, be their partner, help them with our programming and methodologies and make them feel at home!

Our sweatpants and hoodies should be here this Friday, just in time for the holidays!

Let’s have a great Monday and finish our year strong.  See you all at the box!


Monday’s Training:

CrossFit:

PRE-SKILL 5 MIN: Practice Pull Up Progression

Strength, Technique & Development: Week 4 Split Jerk – Test 1RM:

A: Split Jerk Stance Strict Press x 6 Reps + 1 Min Shoulder Mobility
B: Tall Split Jerk x 6 Reps + 1 Min Shoulder Mobility
C: Split Jerk Balance x 3 Reps, add weight x 3 Sets
Then:

15 MIN to establish 1RM SPLIT JERK.

Non Testers Training Program: ALT. EMOM x 12 MIN

MIN 1: 4 UB STRICT SHOULDER PRESS
MIN 2: 8 UB PUSH PRESS (or Push Jerk or Split Jerk if comfortable)

WOD: ON A 15 MIN COUNTDOWN CLOCK:

1000 M ROW (for time)
+
AMRAP IN TIME REMAINING:
1 ROPE CLIMB
3 MUSCLE UPS (3 PULL UPS + 3 DIPS / 6 RING ROWS + 6 BOX DIPS)
5 HSPU (10 SEATED DB PRESS)
7 DB SNATCH (EACH ARM)

Fusion (6:30pm):

3 MIN ROW
+
3 MIN AMRAP:
10 KB SWINGS
10 SIT UPS

REST 2 MIN

3 MIN ROW
+
3 MIN AMRAP:
10 KB SWINGS
10 BURPEES

REST 2 MIN

3 MIN ROW
+
3 MIN AMRAP:
10 KB SWINGS
10 WALL BALL SHOTS

REST 2 MIN

3 MIN ROW
+
3 MIN AMRAP:
10 KB SWINGS
10 BOX JUMPS / STEP UPS


Tuesday’s Training:

CrossFit:

Pre Skill 5 MIN – Pull Up Progression practice

Strength, Technique & Development: DEADLIFT

A: Warmup DL @ 50% of 1RM: 2 Reps E15SEC x 8 SETS
B: Work Sets: E90SEC x 12 MIN – Deadlift x 5 Reps (add weight each set) (8 Sets)

WOD: ALT EMOM 18 MIN (6 SETS):

MIN 1: 6 POWER CLEANS (135/95#)
MIN 2: 12 PUSH UPS
MIN 3: 24 AIR SQUATS

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 18 MIN (6 SETS):

MIN 1: 8-10 DB SQUAT CLEANS
MIN 2: 8-10 DB PUSH PRESS
MIN 3: 8-10 PUSH UPS / ROLL UPS