Thank You!

We had a  super fun Halloween at High Voltage with lots of family and friends, some cool costumes, and as always…a great workout!  Our first “Girls go Trick or Treating” WOD was a doozy!

Hopefully whatever you all were doing was fun too and everybody had a great weekend enjoying all the festivities of the season.

Now we turn our attention to the close out of 2015.  I can hardly believe how time flies and that we’re already almost here!

In the last blog I mentioned a lot of big events coming your way the rest of the year.  This week you’ll see calendars going up all over the gym with all of those events and more, as well as any holiday gym closures.

For today though, I want to give you the Top 5 things you need to know for this week:

  • 1.  Olympic Drills for Skills Class returns THIS SATURDAY, November 7!  All new time @ 10:00-11:30am after the Shred Sesh.
  • 2.  Our new morning schedule starts today.  CrossFit @ 6:00 & 7:00am on Monday/Wednesday/Friday.  CrossFit @ 6:00am & Fitness @ 7:00am on Tuesday/Thursday.
  • 3.  CrossFit Kids Program starts THIS SATURDAY, November 7 @ 9:00-9:45am.  Bring your kid(s) for free to this first class and get all the info you’ll need about the program.  This is open to to children even if their parents are not part of CFHV!
  • 4.  Our 30 day Paleo Challenge is going into week 2.  If you were off to a rocky start, now is the time to get back on the boat!
  • 5.  Starting THIS FRIDAY no more benchmark Fridays!  We’re now going to be having partner/team workouts on Fridays.  It was time to mix it up, and this will be a great way to re-invigorate your fitness and kick off the fun as you go into the weekend each week!

We should have our new sweat pants and zip up hoody designs finished and ready to unveil to you for pre-order some time next week!

We also have a very special way for you to go the #bestpresentever for the holidays this year!  Be on the lookout for more news on that later this month!

Have a great Monday…and as always, make it the #besthourofyourday


Monday’s Training:

CrossFit:

A: PVC & RUNNING WARMUP
15 x PVC Snatch Pull Unders + 200 M RUN
15 x PVC Drop Snatch + 200 M RUN
15 x PVC Hang Squat Snatch + 200 M RUN

B: Drills (2 Stations) Rotate EMOM x 6 MIN (3 Sets)
B1: Banded Barbell Snatch Grip 2nd Pull (Dip, Hinge, Lat Pull to extension) x 6-8 Reps
B2: Empty BB 4 x Drop Snatch + 4 x Overhead Squats (PERFECT OH Position)

C: 2 – Position Power Snatch Clusters:
EMOM x 12 MINUTES – Add weight every 3 Minutes (4 changes):
1 x Power Snatch (from floor) + 2 x Hang Power Snatch

D: WOD: 3 ROUNDS FOR TIME:
400 M RUN
15 x OVERHEAD SQUATS (95/65#)

Fusion (6:30pm):

STATION A: AIR ASSAULT & BOX JUMPS OR STEP UPS 
3 MIN BIKE + 1 MIN BOX STEP UPS
2 MIN BIKE + 1 MIN BOX STEP UPS
1 MIN BIKE + 1 MIN BOX STEP UPS

REST 2 MIN

STATION B: ROWING & BURPEES 
3 MIN ROW + 1 MIN BURPEES
2 MIN ROW + 1 MIN BURPEES
1 MIN ROW + 1 MIN BURPEES

REST 2 MIN

STATION C: SHUTTLE RUNS & KB SWINGS
3 MIN 100 M SHUTTLE RUNS (FAN TO DRIVEWAY 50M) + 1 MIN KB SWINGS
2 MIN SHUTTLES + 1 MIN KB SWINGS
1 MIN SHUTTLES + 1 MIN KB SWINGS

REST 2 MIN

STATION D: JUMPING (ROPE OR JACKS) & SLAM BALLS 
3 MIN JUMPING + 1 MIN SLAM BALLS
2 MIN JUMPING + 1 MIN SLAM BALLS
1 MIN JUMPING + 1 MIN SLAMS


Tuesday’s Training:

CrossFit:

Strength: Test 1RM FRONT Squat:

5 Reps @ 50%
3 Reps @ 65%
1 Rep @ 75%
1 Rep @ 85%
1 Rep @ 90-95%
1 Rep @ 100 % – TEST FOR 1RM
1 Rep @ 100%+ – PR attempt over last one.

REST 5 MINUTES

85% Test (AMRAP at 30X1 % 85% of 1RM – OR 20RM @ 50%)

* Those who wish NOT to test 1RM, work through 5 x 5 Tempo FRONT Squats @ 3111

WOD (Optional, time permitting): 15 MIN AMRAP:

30 Double Unders
20 T2B
20 M Bear Crawl
10 Single Leg Glute Bridges (each leg)
10 Donkey Kicks (each leg)

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

Strength, Technique & Development: Lower Body Strength:

3 SETS – ALT EVERY 90 SEC:

A1: Barbell Back Squats x 8 Reps (add weight each set); rest remainder
A2: DB Walking Lunges x 16 Steps ; rest remainder
A3: Box Step Ups (or Jump Up / Step Down) x 16 Steps; rest remainder

WOD: AMRAP 15 MINUTES:

100 M Walk w/ DB’S OVERHEAD
10 Seated DB Press
10 Ring Rows
10 Push Ups / Roll Ups
10 Sit Ups
We had a  super fun Halloween at High Voltage with lots of family and friends, some cool costumes, and as always…a great workout!  Our first “Girls go Trick or Treating” WOD was a doozy!

Hopefully whatever you all were doing was fun too and everybody had a great weekend enjoying all the festivities of the season.

Now we turn our attention to the close out of 2015.  I can hardly believe how time flies and that we’re already almost here!

In the last blog I mentioned a lot of big events coming your way the rest of the year.  This week you’ll see calendars going up all over the gym with all of those events and more, as well as any holiday gym closures.

For today though, I want to give you the Top 5 things you need to know for this week:

  • 1.  Olympic Drills for Skills Class returns THIS SATURDAY, November 7!  All new time @ 10:00-11:30am after the Shred Sesh.
  • 2.  Our new morning schedule starts today.  CrossFit @ 6:00 & 7:00am on Monday/Wednesday/Friday.  CrossFit @ 6:00am & Fitness @ 7:00am on Tuesday/Thursday.
  • 3.  CrossFit Kids Program starts THIS SATURDAY, November 7 @ 9:00-9:45am.  Bring your kid(s) for free to this first class and get all the info you’ll need about the program.  This is open to to children even if their parents are not part of CFHV!
  • 4.  Our 30 day Paleo Challenge is going into week 2.  If you were off to a rocky start, now is the time to get back on the boat!
  • 5.  Starting THIS FRIDAY no more benchmark Fridays!  We’re now going to be having partner/team workouts on Fridays.  It was time to mix it up, and this will be a great way to re-invigorate your fitness and kick off the fun as you go into the weekend each week!

We should have our new sweat pants and zip up hoody designs finished and ready to unveil to you for pre-order some time next week!

We also have a very special way for you to go the #bestpresentever for the holidays this year!  Be on the lookout for more news on that later this month!

Have a great Monday…and as always, make it the #besthourofyourday


Monday’s Training:

CrossFit:

A: PVC & RUNNING WARMUP
15 x PVC Snatch Pull Unders + 200 M RUN
15 x PVC Drop Snatch + 200 M RUN
15 x PVC Hang Squat Snatch + 200 M RUN

B: Drills (2 Stations) Rotate EMOM x 6 MIN (3 Sets)
B1: Banded Barbell Snatch Grip 2nd Pull (Dip, Hinge, Lat Pull to extension) x 6-8 Reps
B2: Empty BB 4 x Drop Snatch + 4 x Overhead Squats (PERFECT OH Position)

C: 2 – Position Power Snatch Clusters:
EMOM x 12 MINUTES – Add weight every 3 Minutes (4 changes):
1 x Power Snatch (from floor) + 2 x Hang Power Snatch

D: WOD: 3 ROUNDS FOR TIME:
400 M RUN
15 x OVERHEAD SQUATS (95/65#)

Fusion (6:30pm):

STATION A: AIR ASSAULT & BOX JUMPS OR STEP UPS 
3 MIN BIKE + 1 MIN BOX STEP UPS
2 MIN BIKE + 1 MIN BOX STEP UPS
1 MIN BIKE + 1 MIN BOX STEP UPS

REST 2 MIN

STATION B: ROWING & BURPEES 
3 MIN ROW + 1 MIN BURPEES
2 MIN ROW + 1 MIN BURPEES
1 MIN ROW + 1 MIN BURPEES

REST 2 MIN

STATION C: SHUTTLE RUNS & KB SWINGS
3 MIN 100 M SHUTTLE RUNS (FAN TO DRIVEWAY 50M) + 1 MIN KB SWINGS
2 MIN SHUTTLES + 1 MIN KB SWINGS
1 MIN SHUTTLES + 1 MIN KB SWINGS

REST 2 MIN

STATION D: JUMPING (ROPE OR JACKS) & SLAM BALLS 
3 MIN JUMPING + 1 MIN SLAM BALLS
2 MIN JUMPING + 1 MIN SLAM BALLS
1 MIN JUMPING + 1 MIN SLAMS


Tuesday’s Training:

CrossFit:

Strength: Test 1RM FRONT Squat:

5 Reps @ 50%
3 Reps @ 65%
1 Rep @ 75%
1 Rep @ 85%
1 Rep @ 90-95%
1 Rep @ 100 % – TEST FOR 1RM
1 Rep @ 100%+ – PR attempt over last one.

REST 5 MINUTES

85% Test (AMRAP at 30X1 % 85% of 1RM – OR 20RM @ 50%)

* Those who wish NOT to test 1RM, work through 5 x 5 Tempo FRONT Squats @ 3111

WOD (Optional, time permitting): 15 MIN AMRAP:

30 Double Unders
20 T2B
20 M Bear Crawl
10 Single Leg Glute Bridges (each leg)
10 Donkey Kicks (each leg)

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

Strength, Technique & Development: Lower Body Strength:

3 SETS – ALT EVERY 90 SEC:

A1: Barbell Back Squats x 8 Reps (add weight each set); rest remainder
A2: DB Walking Lunges x 16 Steps ; rest remainder
A3: Box Step Ups (or Jump Up / Step Down) x 16 Steps; rest remainder

WOD: AMRAP 15 MINUTES:

100 M Walk w/ DB’S OVERHEAD
10 Seated DB Press
10 Ring Rows
10 Push Ups / Roll Ups
10 Sit Ups
Thank you to everyone that came out to our 1st mixer on Saturday night!  We had a great turn out and I’m pretty sure a good time was had by all…some people maybe even TOO good of a time.

The picture above is the only one I saw other than one of Dukes that is hilarious, but maybe NSFW.  Haha.  Please share YOUR photos!

It was such a great time, I think we’ll do it again soon…like maybe in about 8 weeks at the end of the Open.

That’s right!  The CF Games Open is on it’s way!  Make sure you register with CrossFit High Voltage as your affiliate here: http://games.crossfit.com/.  Our first Friday Night Lights is just 3 weeks away!  We have 24 people registered so far, but our gym goal is 100!

Don’t forget when you register to get your super cool 2016 wrist band!

CFHV Open t-shirt pre-order is over and the order is in.  Your shirts will be here by the end of next week, plenty of time to have them ready to wear for our first theme FNL on February 26!


Monday’s Training:

CrossFit:

A: Tabata-Style Blood Flow Warmup

B: Pre-WOD Skill: EMOM 5 – INVERSIONS / HSPU

C: Strength, Technique & Development – WEEK 1 – HANG CLEAN

Drill #1: 3 Reps of “Arch Angel” Drops w/ 10 sec hold
Drill #2: 5 Reps on Coach Cue
– Vertical Dip
– Torso Hinge
– Superman Pull
– Hit & Catch
Drill #3: PRACTICE EMOM – 5 X HANG CLEAN EMOM 6

D: WOD – 15 MIN AMRAP;

5 x DEADLIFT (HEAVY ~75% 1RM)
10 x HR PUSH UPS
15 x BOX JUMP OVERS
1 x ROPE CLIMB

Fusion (6:30pm):

30 MIN AMRAP:

5 RING ROWS
10 BURPEES
15 AIR SQUATS
20 BOX JUMP / STEP UPS
25 SIT UPS
300 M ROW
400 M RUN

momWOD:

3 SETS:
A1: DB BENCH PRESS @ 30X1; 8 Reps; 30 sec rest
A2: STANDING BACK ANCHORED DB HAMMER CURLS @ 30X1; 8 Reps; 30 Sec
A3: HOLLOW BODY / BENT KNEE MAX COMPRESSION HOLD :45 SEC; 30 Sec

ALT EMOM 18 MINUTES (6 SETS):

MIN 1: AIR ASSAULT 10-15 CAL MEN / 8-10 CAL WOMEN
MIN 2: 10 UNBROKEN WALL BALL SHOTS
MIN 3: 10 BURPEES (AFAP)


Tuesday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: Pre-WOD Skill WORK: 5 MIN INVERSION/HSPU PROGRESSION

C: Allow 5 Minutes to warmup Back Squat to working weight then:

E90SEC do one set of Back Squats (8,6,4,2) – adding weight, decreasing reps.

D: WOD (20 MIN TIME CAP):

5 ROUNDS:

3 MUSCLE UPS
10 x UB THRUSTERS (95/65#)
20 x UB WALL BALL SHOTS (20/14#)

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

3 SETS :

A1: Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Seated DB Press @ 40X2; 8 Reps; 30 Sec Rest
A3: 10 x Burpees AFAP; rest 60 Sec

WOD: FOR TIME:
21-15-9

ROW (CALS)
WALL BALLS
BOX JUMPS
SIT UPS