The calm before the storm

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)