Road to the Open 2016!

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


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

 
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


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

 
Our Christmas Eve WOD was awesome!  36 of you showed up to put yourself to the test with one of the hardest WODs of the year!

This is our last week of 2015!  I hope you’ve all been enjoying some time off of work, which hopefully means extra time with friends, family, & loved ones.

Rest up, indulge, and celebrate all you’ve accomplished!  We all know that next week is a time we all look to for new beginnings or a fresh start to unfinished goals.

A goal for many of us will be to redirect our focus to training with a renewed discipline.

Not too long from now the CrossFit Open will begin in February, and the time to begin preparing is now.

This year I’ve announced we will be given a unique opportunity to prepare as a community with our “Road to the Open” Program.

This program will be 6 weeks of specialized additional training specifically developed to get you ready for the Open.  It will be every Saturday from January 16-February 20 from 12-1:30pm after Oly Class.

The program is designed to run in conjunction with Oly Drills for Skills Class so that you can do both, or just the RTO program, depending on your specific goals.

Sarah has devised and written programming for these special Saturday training sessions based her years of experience.  She led teams to the CrossFit Games twice herself, and has placed in the top of her division as an individual athlete each year.

We all will now have an opportunity to benefit from this experience, and build our community for a strong showing in the 2016 Open.

Sign-up sheet in the lobby will begin January 4, and the actual program will begin January 16th.  The cost is only $99.  This program is for EVERYBODY, no matter your experience level!

 

This is the LAST WEEK for our $100 Unlimited 1 Month Membership holiday promotion!  Then it goes back in to the CFHV vault!  Here’s the direct link: http://www.crossfithighvoltage.com/promo/

One last important note:

You may see a bunch of equipment stacked up by the roll-up door at our gym and out in the parking lot. All of this equipment is FOR SALE!  Please see myself or Katie, or drop us an email if you’re interested! You all get first dibs before I list it online!

We have the following available:

  • (3) CF Games 3 sided boxes (20,24, & 30″)
  • (5) 24″ boxes
  • (3) 20″ boxes
  • (2) 12″ boxes
  • (6) Rogue S-Series squat stands w/J-hook pair
  • (3) small squat stands
  • (2) weight plate “tree” stands
  • (1) Airdyne model AD4

Schedule This Week:

  • Monday/Tuesday/Wednesday: regular schedule
  • Thursday: 6am, 12:30pm, & 5:30pm ONLY  
  • Friday: one class @ noon (Daycare Provided)
  • Saturday: one Partner WOD @ 10am (Daycare Provided) (NO Shred Sesh, Oly, or Kids) 
  • Sunday: regular schedule

Monday’s Training!

CrossFit:

PRE-WOD SKILL: 5 MINUTES PULL UP PROGRESSION

Strength, Technique & Development – WK 2 – Focus is Upper Body Pushing Strength – Dip Prep

4 SETS:
A1: Close Grip Bench Press x 8-10 UB Reps; rest 30 seconds (heavier than last week)
A2: Hanging Bent Knee to L-Sit x 15 Reps; rest 30 seconds
A3: Banded Tricep Pull Downs x 15 Reps; rest in rotation

WOD: ON A 16 MINUTE COUNTDOWN CLOCK:

1000 M ROW (time)
+
AMRAP IN TIME REMAINING:
10 PULL UPS (or RING ROWS)
10 POWER SNATCHES (75/55# or ALT. DB SNATCHES)
10 BURPEES

 

Fusion (6:30pm):

TABATA KB & CORE WORKOUT: (:20 ON/ :10 OFF)

Working “Tabata Style” – :20 ON/ :10 REST – switch movements every 30 SEC as rx’d:

:20 KB SWING (both hands) / :10 rest
:20 KB SWING – RIGHT ARM ONLY / :10 rest
:20 KB SWING – LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Hanging Bent Knee to L-Sit / :10 rest
:20 Hollow Body Hold (max compression) / :10 rest
:20 Hanging Strict Alt. Leg Kicks / :10 rest
:20 Front Plank Hold / :10 rest
:20 Hanging K2E or TTB / :10 rest
:20 Sit Ups or V-Ups / :10 rest
:20 Sit Ups or V-Ups / :10 rest
:30 REST
x 2 SETS (8 MIN)

x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)

momWOD:

Group Warmup & Mobility:

6 MIN @ WARMUP PACE:
10 M DUCK WALK
10 M HORSE WALK
10 M LIZARD / SPIDEY
10 M OSTRICH
5 x BRIDGE PRESS UPS or 5 ALT. TRANSVERSE BRIDGING ON WALL
+
4 MIN SOLID MOBILITY

Body Composition:

3 SETS:
A1: DB PUSH PRESS @ 40X2; 8 Reps; rest 30 sec
A2: DB Bent Over ROWS x 12 Reps; rest 30 sec
A3: DB Standing Hammer Curls @30X1; 8 Reps; rest 30 sec
A4: :45 FRONT PLANK HOLD (top of push up position)/ :15 Rest

WOD: 15 MIN AMRAP

5 RING ROWS
10 PUSH UP / ROLL UPS or BOX PUSH UPS
15 AIR SQUATS


Tuesday’s Training:

CrossFit:

PRE-SKILL: 5 MIN PULL UP PROGRESSION

STRENGTH, TECHNIQUE & DEVELOPMENT: (20 MIN):
A: Warmup Sets
5 Minutes to build up to working weight.

Then Pair up for part B:Have one person complete an entire SET while the other rests. Add weight each set.
B: Work Sets – Clusters*
Deadlift @ 3.3.3 x 3 Sets; 2 Min Rest / Reload

* Cluster performed 3 Reps Every 20 Seconds x 3 = 60 Sec Sets. 9 Total lifts per set. Rest 2 Minutes / add and repeat cycle for 3 total cycles.
** ADVANCED may work BANDED Deadlifts – to practice speed

WOD: FOR TIME:

50 DOUBLE UNDERS
21 KB SWINGS (70/53#)
21 KB GOBLET SQUATS (70/53#)
50 DOUBLE UNDERS
15 KB SWINGS
15 KB GOBLET SQUATS
50 DOUBLE UNDERS
9 KB SWINGS
9 KB GOBLET SQUATS

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

Group Warmup & Mobility:

6 MIN @ WARMUP PACE:
10 M DUCK WALK
10 M HORSE WALK
10 M LIZARD / SPIDEY
10 M OSTRICH
5 x BRIDGE PRESS UPS or 5 ALT. TRANSVERSE BRIDGING ON WALL
+
4 MIN SOLID MOBILITY

Body Composition: TEMPO:

3 SETS:
A1: DB PUSH PRESS @ 40X2; 8 Reps; rest 30 sec
A2: DB Bent Over ROWS x 12 Reps; rest 30 sec
A3: DB Standing Hammer Curls @30X1; 8 Reps; rest 30 sec
A4: :45 FRONT PLANK HOLD (top of push up position)/ :15 Rest

WOD: 16 MIN AMRAP:

6 RING ROWS
12 BURPEES (scale no push up burpees)
18 AIR SQUATS
24 WALKING LUNGES (total steps)
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


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

 
Our Christmas Eve WOD was awesome!  36 of you showed up to put yourself to the test with one of the hardest WODs of the year!

This is our last week of 2015!  I hope you’ve all been enjoying some time off of work, which hopefully means extra time with friends, family, & loved ones.

Rest up, indulge, and celebrate all you’ve accomplished!  We all know that next week is a time we all look to for new beginnings or a fresh start to unfinished goals.

A goal for many of us will be to redirect our focus to training with a renewed discipline.

Not too long from now the CrossFit Open will begin in February, and the time to begin preparing is now.

This year I’ve announced we will be given a unique opportunity to prepare as a community with our “Road to the Open” Program.

This program will be 6 weeks of specialized additional training specifically developed to get you ready for the Open.  It will be every Saturday from January 16-February 20 from 12-1:30pm after Oly Class.

The program is designed to run in conjunction with Oly Drills for Skills Class so that you can do both, or just the RTO program, depending on your specific goals.

Sarah has devised and written programming for these special Saturday training sessions based her years of experience.  She led teams to the CrossFit Games twice herself, and has placed in the top of her division as an individual athlete each year.

We all will now have an opportunity to benefit from this experience, and build our community for a strong showing in the 2016 Open.

Sign-up sheet in the lobby will begin January 4, and the actual program will begin January 16th.  The cost is only $99.  This program is for EVERYBODY, no matter your experience level!

 

This is the LAST WEEK for our $100 Unlimited 1 Month Membership holiday promotion!  Then it goes back in to the CFHV vault!  Here’s the direct link: http://www.crossfithighvoltage.com/promo/

One last important note:

You may see a bunch of equipment stacked up by the roll-up door at our gym and out in the parking lot. All of this equipment is FOR SALE!  Please see myself or Katie, or drop us an email if you’re interested! You all get first dibs before I list it online!

We have the following available:

  • (3) CF Games 3 sided boxes (20,24, & 30″)
  • (5) 24″ boxes
  • (3) 20″ boxes
  • (2) 12″ boxes
  • (6) Rogue S-Series squat stands w/J-hook pair
  • (3) small squat stands
  • (2) weight plate “tree” stands
  • (1) Airdyne model AD4

Schedule This Week:

  • Monday/Tuesday/Wednesday: regular schedule
  • Thursday: 6am, 12:30pm, & 5:30pm ONLY  
  • Friday: one class @ noon (Daycare Provided)
  • Saturday: one Partner WOD @ 10am (Daycare Provided) (NO Shred Sesh, Oly, or Kids) 
  • Sunday: regular schedule

Monday’s Training!

CrossFit:

PRE-WOD SKILL: 5 MINUTES PULL UP PROGRESSION

Strength, Technique & Development – WK 2 – Focus is Upper Body Pushing Strength – Dip Prep

4 SETS:
A1: Close Grip Bench Press x 8-10 UB Reps; rest 30 seconds (heavier than last week)
A2: Hanging Bent Knee to L-Sit x 15 Reps; rest 30 seconds
A3: Banded Tricep Pull Downs x 15 Reps; rest in rotation

WOD: ON A 16 MINUTE COUNTDOWN CLOCK:

1000 M ROW (time)
+
AMRAP IN TIME REMAINING:
10 PULL UPS (or RING ROWS)
10 POWER SNATCHES (75/55# or ALT. DB SNATCHES)
10 BURPEES

 

Fusion (6:30pm):

TABATA KB & CORE WORKOUT: (:20 ON/ :10 OFF)

Working “Tabata Style” – :20 ON/ :10 REST – switch movements every 30 SEC as rx’d:

:20 KB SWING (both hands) / :10 rest
:20 KB SWING – RIGHT ARM ONLY / :10 rest
:20 KB SWING – LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Hanging Bent Knee to L-Sit / :10 rest
:20 Hollow Body Hold (max compression) / :10 rest
:20 Hanging Strict Alt. Leg Kicks / :10 rest
:20 Front Plank Hold / :10 rest
:20 Hanging K2E or TTB / :10 rest
:20 Sit Ups or V-Ups / :10 rest
:20 Sit Ups or V-Ups / :10 rest
:30 REST
x 2 SETS (8 MIN)

x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)

momWOD:

Group Warmup & Mobility:

6 MIN @ WARMUP PACE:
10 M DUCK WALK
10 M HORSE WALK
10 M LIZARD / SPIDEY
10 M OSTRICH
5 x BRIDGE PRESS UPS or 5 ALT. TRANSVERSE BRIDGING ON WALL
+
4 MIN SOLID MOBILITY

Body Composition:

3 SETS:
A1: DB PUSH PRESS @ 40X2; 8 Reps; rest 30 sec
A2: DB Bent Over ROWS x 12 Reps; rest 30 sec
A3: DB Standing Hammer Curls @30X1; 8 Reps; rest 30 sec
A4: :45 FRONT PLANK HOLD (top of push up position)/ :15 Rest

WOD: 15 MIN AMRAP

5 RING ROWS
10 PUSH UP / ROLL UPS or BOX PUSH UPS
15 AIR SQUATS


Tuesday’s Training:

CrossFit:

PRE-SKILL: 5 MIN PULL UP PROGRESSION

STRENGTH, TECHNIQUE & DEVELOPMENT: (20 MIN):
A: Warmup Sets
5 Minutes to build up to working weight.

Then Pair up for part B:Have one person complete an entire SET while the other rests. Add weight each set.
B: Work Sets – Clusters*
Deadlift @ 3.3.3 x 3 Sets; 2 Min Rest / Reload

* Cluster performed 3 Reps Every 20 Seconds x 3 = 60 Sec Sets. 9 Total lifts per set. Rest 2 Minutes / add and repeat cycle for 3 total cycles.
** ADVANCED may work BANDED Deadlifts – to practice speed

WOD: FOR TIME:

50 DOUBLE UNDERS
21 KB SWINGS (70/53#)
21 KB GOBLET SQUATS (70/53#)
50 DOUBLE UNDERS
15 KB SWINGS
15 KB GOBLET SQUATS
50 DOUBLE UNDERS
9 KB SWINGS
9 KB GOBLET SQUATS

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

Group Warmup & Mobility:

6 MIN @ WARMUP PACE:
10 M DUCK WALK
10 M HORSE WALK
10 M LIZARD / SPIDEY
10 M OSTRICH
5 x BRIDGE PRESS UPS or 5 ALT. TRANSVERSE BRIDGING ON WALL
+
4 MIN SOLID MOBILITY

Body Composition: TEMPO:

3 SETS:
A1: DB PUSH PRESS @ 40X2; 8 Reps; rest 30 sec
A2: DB Bent Over ROWS x 12 Reps; rest 30 sec
A3: DB Standing Hammer Curls @30X1; 8 Reps; rest 30 sec
A4: :45 FRONT PLANK HOLD (top of push up position)/ :15 Rest

WOD: 16 MIN AMRAP:

6 RING ROWS
12 BURPEES (scale no push up burpees)
18 AIR SQUATS
24 WALKING LUNGES (total steps)

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.

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)

The CrossFit Games Open is absolutely the MOST exciting time of the year at our gym, and nearly every CrossFit gym throughout the world!

Our “Friday Night Lights” events have become a cornerstone of fun, community, athletic achievement & development.  They are the culmination of a year of hard work and training.

Each week starting the last week of February a different WOD is released on Thursday afternoon.  You will then have until Monday afternoon to perform the WOD as many times as you’d like to get the best score that you can.

For the 5 weeks of the Open we host FNL and also “Second Chance Sundays” and they are some of the best community building times we have, coupled with an incredible amount of PRs being set and individual boundaries being surpassed.

This year I’m excited to announce we will be preparing for this event in a different way than ever before…

Our “Road to the Open” Program will be 6 weeks of training specifically developed to get you ready for the coming Open.

Sign-up will begin January 4, and the actual program will begin January 16th.

It will be every Saturday from January 16-February 20 from 12-1:30pm after Oly Class.

The program is designed to run in conjunction with Oly Drills for Skills Class so that you can do both, or just the RTO program.

More details to come next week, but I wanted to leak it out today since it’s never too soon and the Open is right around the corner!

Christmas is coming fast and don’t forget our special holiday promotion!  $100 gift membership for 1 month of unlimited classes.  When you buy it for someone else and they redeem it, your membership ALSO becomes $100 for that month!

That’s a massive discount!  There’s literally no reason NOT to do it!  Check out the cool stocking stuffers in the picture above when you do!

Here’s the direct link: http://www.crossfithighvoltage.com/promo/


Wednesday’s Training:

CrossFit:

Group Warmup & Mobility – Per PROGRAM: ALT EMOM 9 MIN:

MIN 1: 30 Double Unders (60 Singles) / practice Jump Rope
MIN 2: 4 x DECK PISTOLS (each leg)
MIN 3: HIP MOBILITY (Banded Squats, Pigeon Stretch, Couch Stretch)

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;

* GOAL IS TO HOLD 1/3 BODYWEIGHT IN EACH HAND*

WOD: AMRAP 10 MINUTES

10 BURPEES
10 WALL BALL
10 BOX JUMPS
10 DOUBLE UNDERS

Fusion (6:30pm):

 

20 DB PUSH PRESS
200 M RUN
20 DB BURPEES (no jump)
200 M RUN
20 DB SQUATS
200 M RUN
+
50 SIT UPS
+
10 DB PUSH PRESS
100 M RUN
10 DB BURPEES (no jump)
100 M RUN
10 DB SQUATS
100 M RUN
+
100 JUMPING JACKS or SINGLE JUMP ROPES
+
10 DB PUSH PRESS
100 M RUN
10 DB BURPEES (no jump)
100 M RUN
10 DB SQUATS
100 M RUN
+
50 SIT UPS
+
20 DB PUSH PRESS
200 M RUN
20 DB BURPEES (no jump)
200 M RUN
20 DB SQUATS
200 M RUN


Thursday’s Training:

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

A: Pull Up Progression Week 3 – See TAB w/ Pull Up Progression – 15 MIN WORK

B: TABATA KB & CORE WORKOUT: (:20 ON/ :10 OFF)

Working “Tabata Style” – :20 ON/ :10 REST – switch movements every 30 SEC as rx’d:

:20 KB SWING (both hands) / :10 rest
:20 KB SWING – RIGHT ARM ONLY / :10 rest
:20 KB SWING – LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Hanging Bent Knee to L-Sit / :10 rest
:20 Hollow Body Hold (max compression) / :10 rest
:20 Hanging Strict Alt. Leg Kicks / :10 rest
:20 Front Plank Hold / :10 rest
:20 Hanging K2E or TTB / :10 rest
:20 Sit Ups or V-Ups / :10 rest
:20 Sit Ups or V-Ups / :10 rest
:30 REST
x 2 SETS (8 MIN)

x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)

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

Strength, Technique & Development – LEG STRENGTH!
Complete 3 Sets, not for time:

6 Back Squats
12 Walking Lunges (w/ DB) (24 Total Steps)
24 Box Step Ups (48 Total Step Ups)
REST 2 MINUTES BETWEEN SETS

WOD: 3 ROUNDS FOR TIME
500 M ROW
20 RING ROWS
20 M S.A KB WAITER’S CARRY (EACH ARM)
20 M BEAR CRAWL