…there’s something coming

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
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
Today I’ll keep the blog post short and sweet…with a teaser for Monday!

As you may or may not know, the CrossFit Games Open is coming starting on February 25!

If this isn’t as exciting to you as it is to me, then you might be unfamiliar with exactly what the CrossFit Games Open is, so let me tell ya…

Every Thursday for 5 weeks, CF HQ releases a WOD that hundreds of thousands of CrossFitters all over the world participate in and log their scores.

This allows you to see where you stack up against all of the other athletes in the world, no matter what your ability level is.  As of last year HQ has included a scaled division, so literally everybody can now participate!

The best part is that every Friday for those 5 weeks we host a “Friday Night Lights” event at CFHV where we all come together to do the WOD.

It’s a great opportunity to add a little more intensity to your daily workout and enjoy a spirited competitive environment, but still within the safety and support of a supportive and welcoming community!

CFHV has always been known for doing our FNL events better than any gym in Burbank, and maybe even LA.  We’ve actually had athletes from other gyms ask to do their Open workouts with us because of the awesome energy here!

…so now the tease…

On Monday make sure you read the blog, because I’ll have not one, but two BIG announcements surrounding the Open season at CFHV this year!!

What could they be?  Some would say a gift, some would say a re-birth, some would say a little more swag, some would just say a whole lotta fun!

I’ll also be discussing how YOU can register to represent our gym in the Open!

Regular schedule for the weekend!

  • Saturday: 9am Shred Sesh
  • Saturday: 9am Kids
  • Saturday: 10am Oly Drills for Skills
  • Sunday: 10am Energizer

Friday’s Training:

CrossFit:

TEAMS OF 2 – SHARE WORK ANY WAY. ONE PERSON MAY WORK AT A TIME:

PART 1: 14.5:

21-18-15-12-9-6-3 reps for time of:

Thrusters (95/65#)
Bar-Facing / Hop Burpees
REST 3 MINUTES

PART 2: 15.5:

27-21-15-9 reps for time of:
Cal Row
Thrusters (95/65#)

Fusion (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

momWOD:

A: Gymnastics Skill Work – L1 Pull Ups and L1 Dips

3 SETS:
A1: Tempo Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Static Hold at top of rings – full extension x 30 Sec; 30 sec rest (work on amsap stability hold)* May balance toes on box in front so hollow body position held
A3: Side Plank Arch Ups x 10 Reps each side; rest 30 Sec

B: Conditioning – ALT. EMOM 20 (5 SETS):

MIN 1: AIR ASSAULT BIKE
MIN 2: BOX STEP UPS
MIN 3: KB SWINGS
MIN 4: BURPEES “