The TWO awesome announcements!

dipsOur movement of the month and the first one for 2016 is…DIPS!

Last month we spent the month working on pull-ups and I saw a ton of huge improvements in strength and movement patterns both.  I’m so proud of all of your progress and you should be too!

Well after all that pulling, it’s only natural that we do the opposite and switch to pressing.

The dip is a movement that proves to be very difficult for many athletes,  particularly for many females.  That being said, we have a LOT of bad ass ladies here who can rep them out with the best of them…and you will be next!

Many of the principles from last month’s movement apply here.  Same hollow body position (you’ll see this in literally almost EVERY body weight movement in CrossFit), same upper body posterior muscle group engagement.

Those are the muscles on the back of the body like our rear deltoid, lats, and triceps.  They’re also a great way to build the pressing power in your chest!

Same as last month we’ll be spending 5 minutes at the top of every weekday class working on each level of progression until you reach mastery and move to the next level.

I can’t wait to see how you all progress this month!

Don’t forget our Road to the Open Program!  You’ll be hearing a lot about it and I look forward to training with each of you over those 6 weeks as we prepare for the open together!

Check out ALL the details here: http://www.crossfithighvoltage.com/2016/01/03/a-big-boost-to-kick-start-your-year2/


Wednesday’s Training:

CrossFit:

Technique & Development: TEST 1RM DEADLIFT

WARMUP SETS: Lead in unison by Coach
2 Reps every 15 seconds for 10 SETS

TEST PROGRESSION: FIND 1 RM DEADLIFT

5 REPS @ 50% of 1RM
3 REPS @ 65% of 1RM
1 REPS @ 75% of 1RM
1 REPS @ 85% of 1RM
1 REPS @ 90% of 1RM
1 REPS @ 95% of 1RM
1 REPS @ 100% – TEST 1RM
++1 REPS @ 100%+

NOTE: For any new / beginner members, there is no need to TEST the DL. Have them practice technique with lighter loads, perfect mechanics. During testing, have them do 5 SETS OF 5 Deadlifts.

WOD: 12 MIN EMOM (4 TOTAL SETS):

MIN 1: 30-50 UB Double Unders (Scale to Broken sets)
MIN 2: 3-5 x UB Muscle Ups*
*(Scale to Broken Sets, or (6 x Pull Ups + 6 x Dips) or (6 x Ring Rows or Jumping Pull Ups + 6 x Stationary, Jumping, or Box Dips)
MIN 3: 4 x Deck Pistols (each leg) OR 4 x Deck Squat – to – Broad Jump

Fusion (6:30pm):

4 x 6 MIN AMRAPS / 2 min rest between:

6 MIN AMRAP:

10 WALL BALL SHOTS
10 BURPEES

REST 2 MIN

6 MIN AMRAP:

10 KB SWINGS
10 SIT UPS

REST 2 MIN

6 MIN AMRAP:

10 ALT. LUNGES
100 M RUN

REST 2 MIN

6 MIN AMRAP:

10 RING ROWS
10 BOX JUMP / STEP UPS

momWOD:

A: BARBELL TECHNIQUE – Shoulder Press & Push Press
Coach to demo, review, practice w/ PVC. Then teach rack set up and bar loading.

3 WORK SETS: Focus on stable OH receiving position
A1: BB Shoulder Press x 6 Reps; rest 20 sec
A2: BB Push Press x 10 Reps @ 20X2 (same load); rest 60 sec

B: WOD – 15 MIN AMRAP

10 RING ROWS
10 PUSH UP / ROLL UPS
10 BOX JUMPS/ STEP UPS
10 SIT UPS


Thursday’s Training:

CrossFit:

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

LOCOMOTION:
10 M Duck Walk
10 M Horse Walk
10 M Bear Crawl
10 M Ostrich Walk
10 x Transverse Bridging on Wall or Floor Bridges (x 5)
1 x Wall Walk w/ 20 Shoulder taps (may do this in pike position on box)

B: NEW SKILL: DIPS PROGRESSION! 20 MIN TO REVIEW AND ATTEMPT

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: TEST – 2K ROW (TIME) OR 10 MIN “F.U” ON THE AIR ASSAULT (MAX CALS IN 10 MIN)

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

A: BARBELL TECHNIQUE – Shoulder Press & Push Press
Coach to demo, review, practice w/ PVC. Then teach rack set up and bar loading.

3 WORK SETS: Focus on stable OH receiving position
A1: BB Shoulder Press x 6 Reps; rest 20 sec
A2: BB Push Press x 10 Reps @ 20X2 (same load); rest 60 sec

B: 3 ROUNDS FOR TIME:

500 M ROW
20 x BURPEE BOX STEP UPS
dipsOur movement of the month and the first one for 2016 is…DIPS!

Last month we spent the month working on pull-ups and I saw a ton of huge improvements in strength and movement patterns both.  I’m so proud of all of your progress and you should be too!

Well after all that pulling, it’s only natural that we do the opposite and switch to pressing.

The dip is a movement that proves to be very difficult for many athletes,  particularly for many females.  That being said, we have a LOT of bad ass ladies here who can rep them out with the best of them…and you will be next!

Many of the principles from last month’s movement apply here.  Same hollow body position (you’ll see this in literally almost EVERY body weight movement in CrossFit), same upper body posterior muscle group engagement.

Those are the muscles on the back of the body like our rear deltoid, lats, and triceps.  They’re also a great way to build the pressing power in your chest!

Same as last month we’ll be spending 5 minutes at the top of every weekday class working on each level of progression until you reach mastery and move to the next level.

I can’t wait to see how you all progress this month!

Don’t forget our Road to the Open Program!  You’ll be hearing a lot about it and I look forward to training with each of you over those 6 weeks as we prepare for the open together!

Check out ALL the details here: http://www.crossfithighvoltage.com/2016/01/03/a-big-boost-to-kick-start-your-year2/


Wednesday’s Training:

CrossFit:

Technique & Development: TEST 1RM DEADLIFT

WARMUP SETS: Lead in unison by Coach
2 Reps every 15 seconds for 10 SETS

TEST PROGRESSION: FIND 1 RM DEADLIFT

5 REPS @ 50% of 1RM
3 REPS @ 65% of 1RM
1 REPS @ 75% of 1RM
1 REPS @ 85% of 1RM
1 REPS @ 90% of 1RM
1 REPS @ 95% of 1RM
1 REPS @ 100% – TEST 1RM
++1 REPS @ 100%+

NOTE: For any new / beginner members, there is no need to TEST the DL. Have them practice technique with lighter loads, perfect mechanics. During testing, have them do 5 SETS OF 5 Deadlifts.

WOD: 12 MIN EMOM (4 TOTAL SETS):

MIN 1: 30-50 UB Double Unders (Scale to Broken sets)
MIN 2: 3-5 x UB Muscle Ups*
*(Scale to Broken Sets, or (6 x Pull Ups + 6 x Dips) or (6 x Ring Rows or Jumping Pull Ups + 6 x Stationary, Jumping, or Box Dips)
MIN 3: 4 x Deck Pistols (each leg) OR 4 x Deck Squat – to – Broad Jump

Fusion (6:30pm):

4 x 6 MIN AMRAPS / 2 min rest between:

6 MIN AMRAP:

10 WALL BALL SHOTS
10 BURPEES

REST 2 MIN

6 MIN AMRAP:

10 KB SWINGS
10 SIT UPS

REST 2 MIN

6 MIN AMRAP:

10 ALT. LUNGES
100 M RUN

REST 2 MIN

6 MIN AMRAP:

10 RING ROWS
10 BOX JUMP / STEP UPS

momWOD:

A: BARBELL TECHNIQUE – Shoulder Press & Push Press
Coach to demo, review, practice w/ PVC. Then teach rack set up and bar loading.

3 WORK SETS: Focus on stable OH receiving position
A1: BB Shoulder Press x 6 Reps; rest 20 sec
A2: BB Push Press x 10 Reps @ 20X2 (same load); rest 60 sec

B: WOD – 15 MIN AMRAP

10 RING ROWS
10 PUSH UP / ROLL UPS
10 BOX JUMPS/ STEP UPS
10 SIT UPS


Thursday’s Training:

CrossFit:

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

LOCOMOTION:
10 M Duck Walk
10 M Horse Walk
10 M Bear Crawl
10 M Ostrich Walk
10 x Transverse Bridging on Wall or Floor Bridges (x 5)
1 x Wall Walk w/ 20 Shoulder taps (may do this in pike position on box)

B: NEW SKILL: DIPS PROGRESSION! 20 MIN TO REVIEW AND ATTEMPT

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: TEST – 2K ROW (TIME) OR 10 MIN “F.U” ON THE AIR ASSAULT (MAX CALS IN 10 MIN)

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

A: BARBELL TECHNIQUE – Shoulder Press & Push Press
Coach to demo, review, practice w/ PVC. Then teach rack set up and bar loading.

3 WORK SETS: Focus on stable OH receiving position
A1: BB Shoulder Press x 6 Reps; rest 20 sec
A2: BB Push Press x 10 Reps @ 20X2 (same load); rest 60 sec

B: 3 ROUNDS FOR TIME:

500 M ROW
20 x BURPEE BOX STEP UPS
Happy hump day!

Hopefully you all aren’t feeling too beat up from Fran on Monday, or GV bench press yesterday.

I’m so proud of our community and how many of you did Fran for the first time ever!  Many of you did Fran “as RX” for the first time as well.  Let’s not forget all the 1 rep max thruster PRs too!

You’ve probably noticed our metabolic conditioning in our WODs getting shorter with lighter weights.  This is for very good reason as we’re getting ready for the CF Open that starts in almost exactly a month to the day!

Don’t worry, our daily programming will have you ready for the physical demands of the Open, and the amazing community we all share here will have you ready for many of the emotional and mental demands.

All you need to do is have FUN!

Part of that fun is our weekly themes for each of the 5 “Friday Night Lights” Events.  Our themes this year (in no particular order) are set to include: 1980s, Superhero, Luau, CFHV colors, and of course the 1st week is always:

OUR ANNUAL CFHV OPEN SHIRT!

The pre-order is up in the lobby and will run through the end of next week: Saturday, February 6!

These shirts are the same high quality Next Level Apparel t-shirts all of our shirts are in now.  Sizes can be tried in the lobby from our other t-shirts.

Just like last year these will be unisex t-shirts, and we invite and encourage you all to get creative and make them your own!  Cut, customize, and create!

They are available in both red AND blue!

We’re finalizing the venue for our big CFHV mixer party on Saturday, February 6.  Should be locked down by the end of this week!


Wednesday’s Training:

CrossFit:

Pre-WOD Skill: Dips Progression (EMOM 5)

Strength, Technique & Development: Hang Snatch wk 3:

A: Behind Neck STRICT PRESS x 3 Reps x 3 SETS (rest 30 sec between)

B: OH Squat @ 13X1 x 3 Reps x 3 SETS (rest 30 sec btwn)

C: DROP SNATCH  3 Reps x 3 SETS (rest 30 sec btwn)

D: EMOM 6 : (1 x HANG SNATCH + 1 x DROP SNATCH + 2 x Overhead Squat) Complex

AMRAP 15 MINUTES:

50 DOUBLE UNDERS
15 HANG POWER SNATCH (75/55#)
10 ALT. FRONT RACK FWD LUNGES (75/55#)

Fusion (6:30pm):

35 MIN AMRAP:

10 DB BURPEES
20 M BEAR CRAWL
40 M SINGLE ARM KB WAITER’S CARRY (20 M EACH ARM)
100 M DOUBLE KB FARMER’S WALK (HEAVY)
200 M RUN
300 M ROW

momWOD:

Barbell Strength:
Work Sets: Front Squats (3.3.3)* x 3 Total Sets
* The “.” indicates a BB re-rack and rest 20 Seconds between clusters of 3 reps. Keep load same across all 9 reps. Add weight each round.

WOD: 21-18-15-12-9-6-3:

Wall Ball
Ring Rows

FOR TIME


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility:

Complete AMRAP @ warmup pace for 6 MINUTES:

100 M RUN
5 x C&D + 5 x SCAP PULL UPS
20 M BEAR CRAWL
100 M RUN
20 M S.A KB Waiter’s Carry (10M/10M)
5 x Sup. Grip Close Grip Chin Ups (may jump)

B: WEEK 4 – TEST DIP 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: ROW TEST

500 M ROW (FOR TIME)
REST EXACTLY 90 SECONDS
500 M ROW (FOR TIME)

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

3 SETS:
A1: Tempo KB Goblet Squats @ 50X1; 8 Reps; rest 30 sec
A2: DB Walking Lunges x 16 Steps; rest 60-90 sec

2 SETS: ALT EMOM (8 MIN):

Min 1: 10-12 Hanging Bent Knee to L-Sit (Scale to floor) / rest remain
Min 2: 10-12 Sit Ups or V-Ups / rest remain
Min 3: 40 Sec Max Compression Hold (Hollow Body Hold / Bent Knee)/ 20 rest
Min 4: Side Plank Arch Ups x 10 Reps each side / rest remain

WOD: Complete 4 SETS for Max Rep Slam Balls:

IN 2 MINUTES: ROW (150 M Women / 200 M Men) + Max Rep Slam Balls (in time remaining)
+
2 MIN REST

 
dipsOur movement of the month and the first one for 2016 is…DIPS!

Last month we spent the month working on pull-ups and I saw a ton of huge improvements in strength and movement patterns both.  I’m so proud of all of your progress and you should be too!

Well after all that pulling, it’s only natural that we do the opposite and switch to pressing.

The dip is a movement that proves to be very difficult for many athletes,  particularly for many females.  That being said, we have a LOT of bad ass ladies here who can rep them out with the best of them…and you will be next!

Many of the principles from last month’s movement apply here.  Same hollow body position (you’ll see this in literally almost EVERY body weight movement in CrossFit), same upper body posterior muscle group engagement.

Those are the muscles on the back of the body like our rear deltoid, lats, and triceps.  They’re also a great way to build the pressing power in your chest!

Same as last month we’ll be spending 5 minutes at the top of every weekday class working on each level of progression until you reach mastery and move to the next level.

I can’t wait to see how you all progress this month!

Don’t forget our Road to the Open Program!  You’ll be hearing a lot about it and I look forward to training with each of you over those 6 weeks as we prepare for the open together!

Check out ALL the details here: http://www.crossfithighvoltage.com/2016/01/03/a-big-boost-to-kick-start-your-year2/


Wednesday’s Training:

CrossFit:

Technique & Development: TEST 1RM DEADLIFT

WARMUP SETS: Lead in unison by Coach
2 Reps every 15 seconds for 10 SETS

TEST PROGRESSION: FIND 1 RM DEADLIFT

5 REPS @ 50% of 1RM
3 REPS @ 65% of 1RM
1 REPS @ 75% of 1RM
1 REPS @ 85% of 1RM
1 REPS @ 90% of 1RM
1 REPS @ 95% of 1RM
1 REPS @ 100% – TEST 1RM
++1 REPS @ 100%+

NOTE: For any new / beginner members, there is no need to TEST the DL. Have them practice technique with lighter loads, perfect mechanics. During testing, have them do 5 SETS OF 5 Deadlifts.

WOD: 12 MIN EMOM (4 TOTAL SETS):

MIN 1: 30-50 UB Double Unders (Scale to Broken sets)
MIN 2: 3-5 x UB Muscle Ups*
*(Scale to Broken Sets, or (6 x Pull Ups + 6 x Dips) or (6 x Ring Rows or Jumping Pull Ups + 6 x Stationary, Jumping, or Box Dips)
MIN 3: 4 x Deck Pistols (each leg) OR 4 x Deck Squat – to – Broad Jump

Fusion (6:30pm):

4 x 6 MIN AMRAPS / 2 min rest between:

6 MIN AMRAP:

10 WALL BALL SHOTS
10 BURPEES

REST 2 MIN

6 MIN AMRAP:

10 KB SWINGS
10 SIT UPS

REST 2 MIN

6 MIN AMRAP:

10 ALT. LUNGES
100 M RUN

REST 2 MIN

6 MIN AMRAP:

10 RING ROWS
10 BOX JUMP / STEP UPS

momWOD:

A: BARBELL TECHNIQUE – Shoulder Press & Push Press
Coach to demo, review, practice w/ PVC. Then teach rack set up and bar loading.

3 WORK SETS: Focus on stable OH receiving position
A1: BB Shoulder Press x 6 Reps; rest 20 sec
A2: BB Push Press x 10 Reps @ 20X2 (same load); rest 60 sec

B: WOD – 15 MIN AMRAP

10 RING ROWS
10 PUSH UP / ROLL UPS
10 BOX JUMPS/ STEP UPS
10 SIT UPS


Thursday’s Training:

CrossFit:

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

LOCOMOTION:
10 M Duck Walk
10 M Horse Walk
10 M Bear Crawl
10 M Ostrich Walk
10 x Transverse Bridging on Wall or Floor Bridges (x 5)
1 x Wall Walk w/ 20 Shoulder taps (may do this in pike position on box)

B: NEW SKILL: DIPS PROGRESSION! 20 MIN TO REVIEW AND ATTEMPT

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: TEST – 2K ROW (TIME) OR 10 MIN “F.U” ON THE AIR ASSAULT (MAX CALS IN 10 MIN)

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

A: BARBELL TECHNIQUE – Shoulder Press & Push Press
Coach to demo, review, practice w/ PVC. Then teach rack set up and bar loading.

3 WORK SETS: Focus on stable OH receiving position
A1: BB Shoulder Press x 6 Reps; rest 20 sec
A2: BB Push Press x 10 Reps @ 20X2 (same load); rest 60 sec

B: 3 ROUNDS FOR TIME:

500 M ROW
20 x BURPEE BOX STEP UPS
Happy hump day!

Hopefully you all aren’t feeling too beat up from Fran on Monday, or GV bench press yesterday.

I’m so proud of our community and how many of you did Fran for the first time ever!  Many of you did Fran “as RX” for the first time as well.  Let’s not forget all the 1 rep max thruster PRs too!

You’ve probably noticed our metabolic conditioning in our WODs getting shorter with lighter weights.  This is for very good reason as we’re getting ready for the CF Open that starts in almost exactly a month to the day!

Don’t worry, our daily programming will have you ready for the physical demands of the Open, and the amazing community we all share here will have you ready for many of the emotional and mental demands.

All you need to do is have FUN!

Part of that fun is our weekly themes for each of the 5 “Friday Night Lights” Events.  Our themes this year (in no particular order) are set to include: 1980s, Superhero, Luau, CFHV colors, and of course the 1st week is always:

OUR ANNUAL CFHV OPEN SHIRT!

The pre-order is up in the lobby and will run through the end of next week: Saturday, February 6!

These shirts are the same high quality Next Level Apparel t-shirts all of our shirts are in now.  Sizes can be tried in the lobby from our other t-shirts.

Just like last year these will be unisex t-shirts, and we invite and encourage you all to get creative and make them your own!  Cut, customize, and create!

They are available in both red AND blue!

We’re finalizing the venue for our big CFHV mixer party on Saturday, February 6.  Should be locked down by the end of this week!


Wednesday’s Training:

CrossFit:

Pre-WOD Skill: Dips Progression (EMOM 5)

Strength, Technique & Development: Hang Snatch wk 3:

A: Behind Neck STRICT PRESS x 3 Reps x 3 SETS (rest 30 sec between)

B: OH Squat @ 13X1 x 3 Reps x 3 SETS (rest 30 sec btwn)

C: DROP SNATCH  3 Reps x 3 SETS (rest 30 sec btwn)

D: EMOM 6 : (1 x HANG SNATCH + 1 x DROP SNATCH + 2 x Overhead Squat) Complex

AMRAP 15 MINUTES:

50 DOUBLE UNDERS
15 HANG POWER SNATCH (75/55#)
10 ALT. FRONT RACK FWD LUNGES (75/55#)

Fusion (6:30pm):

35 MIN AMRAP:

10 DB BURPEES
20 M BEAR CRAWL
40 M SINGLE ARM KB WAITER’S CARRY (20 M EACH ARM)
100 M DOUBLE KB FARMER’S WALK (HEAVY)
200 M RUN
300 M ROW

momWOD:

Barbell Strength:
Work Sets: Front Squats (3.3.3)* x 3 Total Sets
* The “.” indicates a BB re-rack and rest 20 Seconds between clusters of 3 reps. Keep load same across all 9 reps. Add weight each round.

WOD: 21-18-15-12-9-6-3:

Wall Ball
Ring Rows

FOR TIME


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility:

Complete AMRAP @ warmup pace for 6 MINUTES:

100 M RUN
5 x C&D + 5 x SCAP PULL UPS
20 M BEAR CRAWL
100 M RUN
20 M S.A KB Waiter’s Carry (10M/10M)
5 x Sup. Grip Close Grip Chin Ups (may jump)

B: WEEK 4 – TEST DIP 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: ROW TEST

500 M ROW (FOR TIME)
REST EXACTLY 90 SECONDS
500 M ROW (FOR TIME)

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

3 SETS:
A1: Tempo KB Goblet Squats @ 50X1; 8 Reps; rest 30 sec
A2: DB Walking Lunges x 16 Steps; rest 60-90 sec

2 SETS: ALT EMOM (8 MIN):

Min 1: 10-12 Hanging Bent Knee to L-Sit (Scale to floor) / rest remain
Min 2: 10-12 Sit Ups or V-Ups / rest remain
Min 3: 40 Sec Max Compression Hold (Hollow Body Hold / Bent Knee)/ 20 rest
Min 4: Side Plank Arch Ups x 10 Reps each side / rest remain

WOD: Complete 4 SETS for Max Rep Slam Balls:

IN 2 MINUTES: ROW (150 M Women / 200 M Men) + Max Rep Slam Balls (in time remaining)
+
2 MIN REST

 
OK well where do I start today?

  • First off please save the night of Saturday, February 6 on your calendars and reserve it for a party!

It’s been a little while since we joined two communities together into one, and personally I think things are going great!  I’ve made so many new friends, been excited and challenged to train harder, and more inspired than ever to find the best ways possible to serve all of you!

The idea has been batted around about having a “mixer” for the gym so that we can all have a chance to get to know each other outside of the gym.  Sometimes it’s tough in passing during class to have a decent conversation that goes a little deeper, and with all of us attending different class times sometimes your path may never cross with someone so awesome.

The venue and time is TBD, but tentatively it will be evening and local to Burbank.  I can’t wait to get drunk with all of…er…I mean, get to know all of you better!  Save the date of February 6…just 2 weeks before our first FNL for the CrossFit Open!

…speaking of the Open

  • We have brand new CFHV CrossFit Games Open 2016 shirts coming!

I asked around if people liked blue or red better, and it was pretty split down the middle….so guess what?  We’re offering both!  Get yours in blue or red or BOTH!

I’m super proud of the design on this one.  The front says “High Voltage” with ‘CF Open’ tucked in to make up the ‘T’, and the ‘IG’ replaced with ’16’.  Good thing it wasn’t a different year or it wouldn’t have worked so well with our name. Haha.  back side has our full size graphic logo with the same info integrated in.

You’ll definitely want to sport your new shirt at our first FNL on February 26 where the theme for the first week will be the new CFHV Open shirt!  There will be a different theme each of the 5 weeks like every year, so get ready to have a lot of FUN!

Pre-order is up NOW in the lobby!  The same high quality Next Level Apparel shirts we always get, and if you’re really nice and ask around, some of our ladies at the gym get very creative customizing these tees.

rto-t-shirt-bluerto-t-shirt-red

  • Finally a shout out to our team that represented the box this past weekend at the LA Fit Expo at the Affiliate Showcase!

Andrew Worsham, Geniella Lester, Ted Speers, & Deb Serpas all competed in 3 events over the course of the day against many other CF gyms from the SoCal area.  Very proud of them all putting themselves out there and training so hard these past few weeks to get ready.  Special props to Ted who was competing for his first time ever!

20160123_142908

…oh yeah, and don’t forget:  today is the meat & potatoes of CrossFit…the peanut butter & jelly of CrossFit…what Mickey Mouse is to Disney, today’s workout is to CrossFit…that’s right…its’s FRAN!


Monday’s Training:

CrossFit:

Pre-WOD Skill: DIPS PROGRESSION (EMOM 5)

Strength, Technique & Development: THRUSTER (TEST 1RM)

OPTION A: TESTER PROGRAM (15 MIN CLOCK)
A: THRUSTER TEST 1RM
5 Reps @ 50% (Estimated 1RM)
3 Reps @ 65%
1 Rep @ 75%
1 Rep @ 85%
1 Rep @ 95%
1 Rep @ 100%- TEST
1 Rep @ OPTIONAL TEST OVER 100% (by 5%-10% increase only)
RECORD MAX LOAD

WORKOUT OPTION B (FOR NON TESTERS):

EMOM 10 MINUTES:
EVEN: Thrusters @ 30X1; 3-4 Reps; rest time remaining of minute
ODD: :30 FRONT PLANK HOLD; rest 30 s

WOD: “FRAN”:

21-15-9
THRUSTERS (95/65#)
PULL UPS

Fusion (6:30pm):

A: AMRAP LADDER IN 12 MINUTES:

1 x 10 M SHUTTLE RUN + 1 BURPEE
2 x 10 M SHUTTLE RUN + 2 BURPEES
3 x 10 M SHUTTLE RUN + 3 BURPEES….etc. adding 1 rep to each for AMRAP in 10 MIN.

REST 2 MINUTES

B: TABATA SIT UPS (:20 ON / :10 OFF x 8 SETS = 4 MINUTES):

REST 2 MINUTES

C: AMRAP LADDER IN 12 MINUTES:

2 x KB SWINGS + 2 x BOX JUMP/STEP UPS
4 x KB SWINGS + 4 x BOX JUMP/STEP UPS
6 x KB SWINGS + 6 x BOX JUMP/STEP UPS…etc. Adding 2 reps to each for AMRAP 10.

REST 2 MINUTES

D: TABATA FRONT PLANK HOLDS (:20 ON / :10 OFF x 8 SETS = 4 MINUTES):

momWOD:

Body Composition:

3 SETS:
A: Kneeling Single Arm Press* x 10-12 Reps. Alternate Arms EMOM x 6 MIN (3 Sets each arm)
* This is isolated pressing. For weaker athletes, use a Single DB. For stronger athletes, us a KB and balance it as “Bottoms Up”.

3 SETS:
B1: DB Trap 3 Raises x 10-12 Reps each arm; rest in rotation
B2: Lying on Bench Face Up – DB Tricep Extensions (Skull Crushers) x 10-12 Reps; rest

WOD: COMPLETE 3 ROUNDS (Each for individual time):

400 M RUN (OR 500 M ROW)
+
15 BURPEES

REST 1:1 – Time it took to complete


Tuesday’s Training:

CrossFit:

PRE WOD SKILL: DIPS PROGRESSION (EMOM 5)

Strength, Technique & Development: German Volume Bench Press:

WORK SETS: G.V Bench Press (lead in unison, E90SEC x 10 SETS = 15 MIN )

10 Sets of 10 Reps at 50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7. In order to keep this program on time, Coach to cue reps and run sets E90SEC x 10 SETS = 15 MIN

WOD: UNDER FATIGUE:

COMPLETE 5 SETS (15 MINUTES):

IN 3 MINUTES:
40 SEC MAX EFFORT AIR ASSAULT (MAX CAL)
+ 10 BOX JUMP OVERS AFAP (immediately after bike)
+ REST remainder of 3 min (or rotation).

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

7 SETS: High Volume Pushing and Pulling – move swiftly between stations, short rest. Scale loads accordingly.

A1: Bench Press x 7 Reps; rest 20 sec
A2: Ring Rows x 7 Reps; rest 1 minute (or in rotation)

WOD: AMRAP 10 MINUTES:

10 WALL BALL
10 BURPEES