Hoodies/sweats round 2 are in! …well, mostly

Hey guys happy Wednesday!

The hoodies & sweatpants from the second pre-order are in the office! …mostly.

There are still a few that are on back-order and we aren’t quite sure when they’ll arrive.  This is primarily only the men’s navy sweatpants that are affected.

Rest assured I’m on the case, and as soon as the distributor makes them available they’ll get printed and be in your hands!  Sorry for any inconvenience the delay may cause.

For the rest of you, come on in and pick them up and start staying warm AND fashionable!

In other news, on Monday I posted a “long form” blog where I went a little deeper on a selected subject matter.  I’m unbelievable surprised to see that the response has been HUGE!

That post got more than twice the typical amount of views for a blog post!  Usually I get told that when I ramble on and on in the blog that you all become dis-interested and check out.  I know a lot of you just scroll to the bottom to see what the WOD is…and that’s OK!

For the rest of you who may be interested, I’m going to post more of those long form blogs on particular subjects of interest that I think may matter to you, or should matter to you.

Probably every other Monday for now, but you tell me!  Have a subject you want me to address?  Leave in the comments or email me at dan@crossfithighvoltage.com!


Wednesday’s Training:

CrossFit:

A: Group Warmup & Mobility: Per Coach

B: Pre-WOD Skill – DIP PROGRESSION

C: STRENGTH, TECHNIQUE & DEVELOPMENT: SNATCH WEEK 2
1: Quick Review of Foot Position (Up On Toes, Drop to Squat – Speed under bar)
– Practice 3 Reps

2. Review / Practice “Angel Drops”
– 3 Reps on Coach Cue (10 sec pause + drop)

3. Focus: OH Receiving Position + OH Squat (Coach to cue)
3 SETS OF: 3 Reps x Behind Neck Snatch Grip Press
3 Reps x OH Squat @ 13X1 (3 Count hold at bottom)

4: Drill Positions: Vertical Dip / Hinge / Hit & Catch (Via Arch Angel)
– 5 total reps on Coach cues

5: Practice Complex: EMOM 6: (2 x HANG SNATCH + 3 OH SQUAT)

D: WOD – FOR TIME:

50 KB SWINGS (70/53#)
40 DOUBLE UNDERS (2:1 singles)
30 TOES 2 BAR
40 KB SWINGS
30 DOUBLE UNDERS
20 TOES 2 BAR
30 KB SWINGS
20 DOUBLE UNDERS
10 TOES 2 BAR

Fusion (6:30pm):

Group Warmup & Mobility – Per Coach

Tabata Style (:20 ON / :10 OFF) – rotation of movements = 36 MIN PROGRAM (incld rest)

WORK THROUGH THIS PROGRAM TWO (2) TIMES!

0:00 – 8:00
BLOCK 1: 2 SETS of this block = 8 MIN
:20/:10 Jump Rope + :20/:10 Alt. Lunges
:20/:10 Jump Rope + :20/:10 Air Squats
:20/:10 Jump Rope + :20/:10 Mountain Climbers
:20/:10 Jump Rope + :20/:10 Burpees

8:00-9:00
REST 1 MIN

9:00-17:00
BLOCK 2: 2 SETS of this block = 8 MIN
:20/:10 Jump Rope + :20/:10 Sit Ups
:20/:10 Jump Rope + :20/:10 Sit Ups
:20/:10 Jump Rope + :20/:10 Push Ups
:20/:10 Jump Rope + :20/:10 Push Ups

17:00-18:00
REST 1 MIN

18:00-36:00
2nd time through!

momWOD:

Group Warmup & Mobility – Per Coach

Strength – The FRONT Squat & Thruster
WORK: EMOM x 10 MINUTES: (2 x Front Squats + 1 Thruster)

WOD: 4 SETS:
2 MIN ROW + 1 MIN WALL BALL SHOTS
+
REST 1 MINUTE

CASH OUT: 100 SIT UPS


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility – 6 MIN AMRAP @ warmup pace:

LOCOMOTION:
10 M INCHWORM
10 M SPIDEY/ LIZARD WALK
20 M S.A KB WAITER’S CARRY – EACH ARM
5 x DECK SQUATS = TO BROAD JUMP
1 x Wall Walk w/ 20 Shoulder taps (may do this in pike position on box)

B: NEW SKILL: DIPS PROGRESSION! 15 MIN

C: Core Program – ALT EMOM x 8 MIN (2 TOTAL SETS)

C1: Hanging Bent Knee to L-Sit (10-12 Reps)
C2: Spinal Rolls (10-12 Reps) (start seated arms OH and slowly lower back onto the ground while maintaining a hollow position)
C3: :40 Hollow Body Hold (max compression)
C4: Side Plank Arch Ups (10 Reps each side) https://www.youtube.com/watch?v=zM2ExVkFAtU

D: Conditioning (2 Min WORK / 2 Min REST)

In 2 Minutes: (150 M Row – W) / (200 M Row – M) + Max Rep MU* In time remaining
Rest 2 Minutes

x 5 Sets
* MU – May scale to max rep BMU, Pull Ups, or Ring Rows

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

3 ROUNDS:
3 MIN ROW OR BIKE
+
2 MIN BOX JUMP / STEP UPS
+
1 MIN BURPEES

+
2 MIN REST
+

3 ROUNDS:
3 MIN ROW OR BIKE (Switch if possible)
+
2 MIN SLAM BALLS
+
1 MIN SIT UPS