Oops, I did it again…

Check out that picture!  Katie & Chad Brewster’s first day at CFHV back on February 1, 2011!

Today’s blog is a tough one for me, but more on that a little later.  Right now I’ll turn it over to our “Manager of Everything”, Katie Brewster.

“I am a proud member of the CrossFit High Voltage family, and have been for over 5 years.

CrossFit has had an enormous impact on me, having enriched my life both as an athlete and as a member of an amazing community of people who have become some of my closest friends.

Taking on a management role at CFHV this past year has allowed me to expand my experience of training with/coaching our members, helping recruit newcomers, and fostering the relationships which have helped build our community to all time record numbers!

I am thrilled with our growth, and excited for the future of our Affiliate. However, I have come to a place in my personal journey, where my Husband and I are ready to take our own “big picture” to the next level!

Chad and I have decided to embark on a huge life adventure, and at the end of March we are moving to Arizona to be closer to my family, and to hopefully start a family of our own one day!

As for the daily operations here in the office…don’t worry, you will be in good hands! We are currently working on training from within our own community to ensure our box continues to run smoothly on a daily basis.

I am incredibly sad to be parting ways; I will miss being a part of the High Voltage experience on a daily basis.

Over the next couple of weeks, we really want to celebrate with all of you – whether it’s bonding over a workout or a cocktail – let’s make the effort to spend some moments together!”

So there you have it folks. Let’s make sure this is a celebratory time to reflect on the Brewster’s time with us and congratulate them on whatever the future holds for their family.

On a personal note, I will really miss seeing Katie & Chad on a daily basis in and out of the gym.  We started CrossFit a month apart from each other, and Katie and I came up together as coaches and in business.

Katie and I went through 9 months of ITP (instructor training program) together and were the first graduating class.  We got our Level 1 certifications together. We’ve trained together, we’ve worked together, and we grew this business together.

When Chico and I purchased HV, Katie was the first person we reached out to for our general manager.  She has become so much more than that to all of us, and I can’t thank her enough for her endless contributions.

Her legacy will no doubt have a lasting effect, and we look forward to both of the Brewsters coming to visit any time they’re in town.  Please wish them well when you see them and keep an eye out for a coming announcement about a party to send them off proper at the end of the Open!


Wednesday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: STRENGTH, TECHNIQUE & DEVELOPMENT: SHOULDER PUSH TEMPO

1. Warmup Sets BB Only – 2 x SHOULDER PRESS E30SEC x 8 SETS
2. ALT B1 & B2 E90SECONDS x 12 MINUTES (4 Total Sets)
B1: TEMPO Push Jerk x 3 Reps – with 2 second pause in receiving / dip position.
B2: Push Press x 8 Unbroken Reps (scaled as needed)

C: WOD: IN 15 MINUTES:

500 M ROW
30 PULL UPS (Sub Ring Rows)
20 MOUNTAIN CLIMBERS (total each leg)
10 HSPU (Sub Box Pike or Reg Push Ups)
5 MUSCLE UPS (Sub 10 x Dips)
+
AMRAP ROPE CLIMBS IN TIME REMAINING

Fusion (6:30pm):

Group Warmup & Mobility

Station Rotation – ALT EMOM 12 / RUN RELAY / ALT EMOM 12 (32 min)

3 SETS:
MIN 1: AIR ASSAULT (Men 12 CAL / Women 8 CAL)
MIN 2: 10 BURPEES AFAP
MIN 3: 15 UB KB SWINGS
MIN 4: 40 DOUBLE UNDERS (Scale to reasonable / sustainable set or 80 Singles)

REST 1 MINUTE

6 MINUTES AMRAP:
100 M RUN
10 SIT UPS

REST 1 MINUTE

3 SETS:
MIN 1: AIR ASSAULT (Men 12 CAL / Women 8 CAL)
MIN 2: 10 BURPEES AFAP
MIN 3: 15 UB KB SWINGS
MIN 4: 40 DOUBLE UNDERS (Scale to reasonable / sustainable set or 80 Singles)

momWOD:

Group Warmup & Mobility

BARBELL STRENGTH:
Review and demo the Front Squat. Then add in the Thruster. Today we work Front Squat + Thruster complexes.
Every 90 SECONDS for 8 Sets (12 MINUTES), add weight as desired. High volume.

SET 1: 4 x FRONT SQUATS + 1 x THRUSTER
SET 2: 4 x FRONT SQUATS + 1 x THRUSTER

SET 3: 3 x FRONT SQUATS + 2 x THRUSTERS
SET 4: 3 x FRONT SQUATS + 2 x THRUSTERS

SET 5: 2 x FRONT SQUATS + 3 x THRUSTERS
SET 6: 2 x FRONT SQUATS + 3 x THRUSTERS

SET 7: 1 x FRONT SQUATS + 4 x THRUSTERS
SET 8: 1 x FRONT SQUATS + 4 x THRUSTERS

WOD: FOR TIME:

30 CAL AIR ASSAULT
400 M RUN
50 CAL ROW
60 DOUBLE UNDERS (120 singles)


Thursday’s Training:

CrossFit:

3 SETS:

A1: TURKISH GET UP x 2 REPS EACH SIDE; rest 30 Sec
A2: SINGLE ARM KB SWING x 10 REPS EACH SIDE; rest 30 sec
A3: MAX COMPRESSION HOLD (HB or BENT KNEE) x 30 Sec; rest 30sec

3 SETS: (20 min cap):

B1: PUSH UPS x 8-10 REPS
B2: DOUBLE ARM KB SWING x 12-15 REPS
B3: TOES 2 BAR x 8-10 REPS (Sub Hanging Bent Knee to L Sit only)
B4: KB SNATCH x 30 REPS (15 R/ 15 L)
B5: SIDE PLANK ARCH UPS x 8 REPS EACH SIDE

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

A: Group Warmup & Mobility

B: STRENGTH, TECHNIQUE & DEVELOPMENT :
3 SETS:
A1: Barbell Reverse Lunges x 8 Reps (Alt) each leg; rest 30 sec
A2: Max Compression Hold (Hollow Body / Bent Knee) x 30 Sec; rest 30 sec
A3: Barbell Back Squat x 8 Reps; rest 30 sec
A4: Sit Ups or V-Ups x 16 Reps; rest 30 sec

C: WOD:

0-2:00:
2 MIN of Max Rep Rope Climbs (or descending planks)
+
2:00-8:00:
6 MIN AMRAP OF…

6 RING ROWS (or Pull Ups)
6 PUSH UPS (or Roll ups)
6 DIPS (Ring or Box Dips)
+
8:00 – 12:00 (time cap):
500 M ROW – FOR TIME!

 
Check out that picture!  Katie & Chad Brewster’s first day at CFHV back on February 1, 2011!

Today’s blog is a tough one for me, but more on that a little later.  Right now I’ll turn it over to our “Manager of Everything”, Katie Brewster.

“I am a proud member of the CrossFit High Voltage family, and have been for over 5 years.

CrossFit has had an enormous impact on me, having enriched my life both as an athlete and as a member of an amazing community of people who have become some of my closest friends.

Taking on a management role at CFHV this past year has allowed me to expand my experience of training with/coaching our members, helping recruit newcomers, and fostering the relationships which have helped build our community to all time record numbers!

I am thrilled with our growth, and excited for the future of our Affiliate. However, I have come to a place in my personal journey, where my Husband and I are ready to take our own “big picture” to the next level!

Chad and I have decided to embark on a huge life adventure, and at the end of March we are moving to Arizona to be closer to my family, and to hopefully start a family of our own one day!

As for the daily operations here in the office…don’t worry, you will be in good hands! We are currently working on training from within our own community to ensure our box continues to run smoothly on a daily basis.

I am incredibly sad to be parting ways; I will miss being a part of the High Voltage experience on a daily basis.

Over the next couple of weeks, we really want to celebrate with all of you – whether it’s bonding over a workout or a cocktail – let’s make the effort to spend some moments together!”

So there you have it folks. Let’s make sure this is a celebratory time to reflect on the Brewster’s time with us and congratulate them on whatever the future holds for their family.

On a personal note, I will really miss seeing Katie & Chad on a daily basis in and out of the gym.  We started CrossFit a month apart from each other, and Katie and I came up together as coaches and in business.

Katie and I went through 9 months of ITP (instructor training program) together and were the first graduating class.  We got our Level 1 certifications together. We’ve trained together, we’ve worked together, and we grew this business together.

When Chico and I purchased HV, Katie was the first person we reached out to for our general manager.  She has become so much more than that to all of us, and I can’t thank her enough for her endless contributions.

Her legacy will no doubt have a lasting effect, and we look forward to both of the Brewsters coming to visit any time they’re in town.  Please wish them well when you see them and keep an eye out for a coming announcement about a party to send them off proper at the end of the Open!


Wednesday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: STRENGTH, TECHNIQUE & DEVELOPMENT: SHOULDER PUSH TEMPO

1. Warmup Sets BB Only – 2 x SHOULDER PRESS E30SEC x 8 SETS
2. ALT B1 & B2 E90SECONDS x 12 MINUTES (4 Total Sets)
B1: TEMPO Push Jerk x 3 Reps – with 2 second pause in receiving / dip position.
B2: Push Press x 8 Unbroken Reps (scaled as needed)

C: WOD: IN 15 MINUTES:

500 M ROW
30 PULL UPS (Sub Ring Rows)
20 MOUNTAIN CLIMBERS (total each leg)
10 HSPU (Sub Box Pike or Reg Push Ups)
5 MUSCLE UPS (Sub 10 x Dips)
+
AMRAP ROPE CLIMBS IN TIME REMAINING

Fusion (6:30pm):

Group Warmup & Mobility

Station Rotation – ALT EMOM 12 / RUN RELAY / ALT EMOM 12 (32 min)

3 SETS:
MIN 1: AIR ASSAULT (Men 12 CAL / Women 8 CAL)
MIN 2: 10 BURPEES AFAP
MIN 3: 15 UB KB SWINGS
MIN 4: 40 DOUBLE UNDERS (Scale to reasonable / sustainable set or 80 Singles)

REST 1 MINUTE

6 MINUTES AMRAP:
100 M RUN
10 SIT UPS

REST 1 MINUTE

3 SETS:
MIN 1: AIR ASSAULT (Men 12 CAL / Women 8 CAL)
MIN 2: 10 BURPEES AFAP
MIN 3: 15 UB KB SWINGS
MIN 4: 40 DOUBLE UNDERS (Scale to reasonable / sustainable set or 80 Singles)

momWOD:

Group Warmup & Mobility

BARBELL STRENGTH:
Review and demo the Front Squat. Then add in the Thruster. Today we work Front Squat + Thruster complexes.
Every 90 SECONDS for 8 Sets (12 MINUTES), add weight as desired. High volume.

SET 1: 4 x FRONT SQUATS + 1 x THRUSTER
SET 2: 4 x FRONT SQUATS + 1 x THRUSTER

SET 3: 3 x FRONT SQUATS + 2 x THRUSTERS
SET 4: 3 x FRONT SQUATS + 2 x THRUSTERS

SET 5: 2 x FRONT SQUATS + 3 x THRUSTERS
SET 6: 2 x FRONT SQUATS + 3 x THRUSTERS

SET 7: 1 x FRONT SQUATS + 4 x THRUSTERS
SET 8: 1 x FRONT SQUATS + 4 x THRUSTERS

WOD: FOR TIME:

30 CAL AIR ASSAULT
400 M RUN
50 CAL ROW
60 DOUBLE UNDERS (120 singles)


Thursday’s Training:

CrossFit:

3 SETS:

A1: TURKISH GET UP x 2 REPS EACH SIDE; rest 30 Sec
A2: SINGLE ARM KB SWING x 10 REPS EACH SIDE; rest 30 sec
A3: MAX COMPRESSION HOLD (HB or BENT KNEE) x 30 Sec; rest 30sec

3 SETS: (20 min cap):

B1: PUSH UPS x 8-10 REPS
B2: DOUBLE ARM KB SWING x 12-15 REPS
B3: TOES 2 BAR x 8-10 REPS (Sub Hanging Bent Knee to L Sit only)
B4: KB SNATCH x 30 REPS (15 R/ 15 L)
B5: SIDE PLANK ARCH UPS x 8 REPS EACH SIDE

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

A: Group Warmup & Mobility

B: STRENGTH, TECHNIQUE & DEVELOPMENT :
3 SETS:
A1: Barbell Reverse Lunges x 8 Reps (Alt) each leg; rest 30 sec
A2: Max Compression Hold (Hollow Body / Bent Knee) x 30 Sec; rest 30 sec
A3: Barbell Back Squat x 8 Reps; rest 30 sec
A4: Sit Ups or V-Ups x 16 Reps; rest 30 sec

C: WOD:

0-2:00:
2 MIN of Max Rep Rope Climbs (or descending planks)
+
2:00-8:00:
6 MIN AMRAP OF…

6 RING ROWS (or Pull Ups)
6 PUSH UPS (or Roll ups)
6 DIPS (Ring or Box Dips)
+
8:00 – 12:00 (time cap):
500 M ROW – FOR TIME!

 
Hey guys our 2016 CFHV Open shirts came in today!

If you pre-ordered, please pick it up in the office. If you missed out or forgot to pre-order, we have a VERY limited amount of extra shirts in the most popular sizes available in the lobby.

They are going super FAST…like, I hardly got them unboxed and people were snatching them up!

We are up to 46 people officially registered for the Open!  Let’s keep the momentum and get to 100!

Sign up here: http://games.crossfit.com/ and don’t forget to chose CrossFit High Voltage as your affiliate!

With a scaled division this year is more inclusive than ever.  We’ll be doing the Open WOD in all classes each of the next 5 Fridays…so you have no reason NOT to sign up!


Wednesday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: PRE-WOD SKILL WORK: EMOM 5 – INVERSIONS / HSPU (WK 4)

C: STRENGTH, TECHNIQUE & DEVELOPMENT:
Perform one complex E90SEC x 12 MINUTES (8 SETS):

Set 1: 2 x Shoulder Press + 2 x Push Press + 1 x Push Jerk (Start weight)
Set 2: 2 x Shoulder Press + 2 x Push Press + 1 x Push Jerk (same as Set 1)
Set 3: 1 x Shoulder Press + 2 x Push Press + 1 x Push Jerk ( +add weight)
Set 4: 1 x Shoulder Press + 2 x Push Press + 1 x Push Jerk (same as Set 3)
Set 5: 1 x Push Press + 2 x Push Jerk (+add weight)
Set 6: 1 x Push Press + 2 x Push Jerk (same as Set 5)
Set 7: 3 x Push Jerk (+add weight)
Set 8: 3 x Push Jerk (same as Set 7)

D: WOD: Pulling Endurance WOD – 16 MIN CAP:

0:00-2:00 MIN
IN 2 MINUTES, COMPLETE AMRAP OF:
ROPE CLIMBS
+
2:00-10:00 MIN
IN 8 MINUTES, COMPLETE AMRAP OF:
2 MUSCLE UPS (Scaled: 4 Pull Ups + 4 Dips (var.)
4 HSPU (Scaled: 8 Reg. Push Ups or Roll ups)
+
10:00-16:00 (Cap)
FINISH WITH 1000 M ROW FOR TIME

Fusion (6:30pm):

WOD:

6 MIN AMRAP:
12 KB SWINGS
12 SIT UPS

REST 1 MIN

6 MIN AMRAP:
12 KB SNATCH (OR C&P) (6R/6L)
12 MOUNTAIN CLIMBERS

REST 1 MIN

6 MIN AMRAP:
12 KB SUMO DEADLIFT HIGH PULL
12 WALKING LUNGES (total steps)

momWOD:

4 SETS: Focus on elbows up, knees out, big vertical torso
A1: Barbell Front Squats @ 40X1; 8 Reps; rest 30 sec
A2: 30 SEC HOLLOW BODY / MAX COMPRESSION HOLD; rest 30 sec

WOD: STATION ROTATION – ALT. EMOM x 4 SETS (16 MINUTES):

MIN 1: AIR ASSAULT (10 cal men / 8 cal women)
MIN 2: BOX JUMP OVERS x 10 reps
MIN 3: BURPEES x 10 reps AFAP
MIN 4: KB SWINGS x 15 reps


Thursday’s Training:

**Impotant note: for the next 5 weeks during the Open, there is NO Oly Class.  Saturday @ 10-11:30am will be Open Gym!**

CrossFit:

A: Group Warmup & Mobility – Movement Work (6 Minutes)

10 x Single Arm Bear to Bridge
10 M INCHWORM
10 M BEAR CRAWL
10 x Scap Pull Ups
10 x Scap Push Ups
20 M S.A KB WAITER’S CARRY (Each Arm)
10 M PERFECT STRETCH
10 M FROGGER to BROAD JUMP

B: Skill Progression – 15 MINUTES Test Level – INVERSIONS / HSPU WK 4

C: Conditioning: ALT EMOM ROTATION x 6 SETS (24 MIN)

MIN 1: AIR ASSAULT (Men Cals 12 / Women Cals 8)
MIN 2: BURPEES x 10 AFAP Reps
MIN 3: KB SWINGS x 15 UB Reps
MIN 4: DOUBLE UNDERS x 40 REPS

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

Group Warmup & Mobility – Per Coach

STRENGTH, TECHNIQUE & DEVELOPMENT:

3 SETS:
A1: Back Squats @ 50X1; 6-8 Reps; rest 30 Sec
A2: 30 SEC Max Compression Hold; rest 30 Sec

WOD:

3 ROUNDS FOR TIME

400 M RUN or 500 M ROW
30 WALL BALLS
30 BURPEES
Check out that picture!  Katie & Chad Brewster’s first day at CFHV back on February 1, 2011!

Today’s blog is a tough one for me, but more on that a little later.  Right now I’ll turn it over to our “Manager of Everything”, Katie Brewster.

“I am a proud member of the CrossFit High Voltage family, and have been for over 5 years.

CrossFit has had an enormous impact on me, having enriched my life both as an athlete and as a member of an amazing community of people who have become some of my closest friends.

Taking on a management role at CFHV this past year has allowed me to expand my experience of training with/coaching our members, helping recruit newcomers, and fostering the relationships which have helped build our community to all time record numbers!

I am thrilled with our growth, and excited for the future of our Affiliate. However, I have come to a place in my personal journey, where my Husband and I are ready to take our own “big picture” to the next level!

Chad and I have decided to embark on a huge life adventure, and at the end of March we are moving to Arizona to be closer to my family, and to hopefully start a family of our own one day!

As for the daily operations here in the office…don’t worry, you will be in good hands! We are currently working on training from within our own community to ensure our box continues to run smoothly on a daily basis.

I am incredibly sad to be parting ways; I will miss being a part of the High Voltage experience on a daily basis.

Over the next couple of weeks, we really want to celebrate with all of you – whether it’s bonding over a workout or a cocktail – let’s make the effort to spend some moments together!”

So there you have it folks. Let’s make sure this is a celebratory time to reflect on the Brewster’s time with us and congratulate them on whatever the future holds for their family.

On a personal note, I will really miss seeing Katie & Chad on a daily basis in and out of the gym.  We started CrossFit a month apart from each other, and Katie and I came up together as coaches and in business.

Katie and I went through 9 months of ITP (instructor training program) together and were the first graduating class.  We got our Level 1 certifications together. We’ve trained together, we’ve worked together, and we grew this business together.

When Chico and I purchased HV, Katie was the first person we reached out to for our general manager.  She has become so much more than that to all of us, and I can’t thank her enough for her endless contributions.

Her legacy will no doubt have a lasting effect, and we look forward to both of the Brewsters coming to visit any time they’re in town.  Please wish them well when you see them and keep an eye out for a coming announcement about a party to send them off proper at the end of the Open!


Wednesday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: STRENGTH, TECHNIQUE & DEVELOPMENT: SHOULDER PUSH TEMPO

1. Warmup Sets BB Only – 2 x SHOULDER PRESS E30SEC x 8 SETS
2. ALT B1 & B2 E90SECONDS x 12 MINUTES (4 Total Sets)
B1: TEMPO Push Jerk x 3 Reps – with 2 second pause in receiving / dip position.
B2: Push Press x 8 Unbroken Reps (scaled as needed)

C: WOD: IN 15 MINUTES:

500 M ROW
30 PULL UPS (Sub Ring Rows)
20 MOUNTAIN CLIMBERS (total each leg)
10 HSPU (Sub Box Pike or Reg Push Ups)
5 MUSCLE UPS (Sub 10 x Dips)
+
AMRAP ROPE CLIMBS IN TIME REMAINING

Fusion (6:30pm):

Group Warmup & Mobility

Station Rotation – ALT EMOM 12 / RUN RELAY / ALT EMOM 12 (32 min)

3 SETS:
MIN 1: AIR ASSAULT (Men 12 CAL / Women 8 CAL)
MIN 2: 10 BURPEES AFAP
MIN 3: 15 UB KB SWINGS
MIN 4: 40 DOUBLE UNDERS (Scale to reasonable / sustainable set or 80 Singles)

REST 1 MINUTE

6 MINUTES AMRAP:
100 M RUN
10 SIT UPS

REST 1 MINUTE

3 SETS:
MIN 1: AIR ASSAULT (Men 12 CAL / Women 8 CAL)
MIN 2: 10 BURPEES AFAP
MIN 3: 15 UB KB SWINGS
MIN 4: 40 DOUBLE UNDERS (Scale to reasonable / sustainable set or 80 Singles)

momWOD:

Group Warmup & Mobility

BARBELL STRENGTH:
Review and demo the Front Squat. Then add in the Thruster. Today we work Front Squat + Thruster complexes.
Every 90 SECONDS for 8 Sets (12 MINUTES), add weight as desired. High volume.

SET 1: 4 x FRONT SQUATS + 1 x THRUSTER
SET 2: 4 x FRONT SQUATS + 1 x THRUSTER

SET 3: 3 x FRONT SQUATS + 2 x THRUSTERS
SET 4: 3 x FRONT SQUATS + 2 x THRUSTERS

SET 5: 2 x FRONT SQUATS + 3 x THRUSTERS
SET 6: 2 x FRONT SQUATS + 3 x THRUSTERS

SET 7: 1 x FRONT SQUATS + 4 x THRUSTERS
SET 8: 1 x FRONT SQUATS + 4 x THRUSTERS

WOD: FOR TIME:

30 CAL AIR ASSAULT
400 M RUN
50 CAL ROW
60 DOUBLE UNDERS (120 singles)


Thursday’s Training:

CrossFit:

3 SETS:

A1: TURKISH GET UP x 2 REPS EACH SIDE; rest 30 Sec
A2: SINGLE ARM KB SWING x 10 REPS EACH SIDE; rest 30 sec
A3: MAX COMPRESSION HOLD (HB or BENT KNEE) x 30 Sec; rest 30sec

3 SETS: (20 min cap):

B1: PUSH UPS x 8-10 REPS
B2: DOUBLE ARM KB SWING x 12-15 REPS
B3: TOES 2 BAR x 8-10 REPS (Sub Hanging Bent Knee to L Sit only)
B4: KB SNATCH x 30 REPS (15 R/ 15 L)
B5: SIDE PLANK ARCH UPS x 8 REPS EACH SIDE

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

A: Group Warmup & Mobility

B: STRENGTH, TECHNIQUE & DEVELOPMENT :
3 SETS:
A1: Barbell Reverse Lunges x 8 Reps (Alt) each leg; rest 30 sec
A2: Max Compression Hold (Hollow Body / Bent Knee) x 30 Sec; rest 30 sec
A3: Barbell Back Squat x 8 Reps; rest 30 sec
A4: Sit Ups or V-Ups x 16 Reps; rest 30 sec

C: WOD:

0-2:00:
2 MIN of Max Rep Rope Climbs (or descending planks)
+
2:00-8:00:
6 MIN AMRAP OF…

6 RING ROWS (or Pull Ups)
6 PUSH UPS (or Roll ups)
6 DIPS (Ring or Box Dips)
+
8:00 – 12:00 (time cap):
500 M ROW – FOR TIME!

 
Hey guys our 2016 CFHV Open shirts came in today!

If you pre-ordered, please pick it up in the office. If you missed out or forgot to pre-order, we have a VERY limited amount of extra shirts in the most popular sizes available in the lobby.

They are going super FAST…like, I hardly got them unboxed and people were snatching them up!

We are up to 46 people officially registered for the Open!  Let’s keep the momentum and get to 100!

Sign up here: http://games.crossfit.com/ and don’t forget to chose CrossFit High Voltage as your affiliate!

With a scaled division this year is more inclusive than ever.  We’ll be doing the Open WOD in all classes each of the next 5 Fridays…so you have no reason NOT to sign up!


Wednesday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: PRE-WOD SKILL WORK: EMOM 5 – INVERSIONS / HSPU (WK 4)

C: STRENGTH, TECHNIQUE & DEVELOPMENT:
Perform one complex E90SEC x 12 MINUTES (8 SETS):

Set 1: 2 x Shoulder Press + 2 x Push Press + 1 x Push Jerk (Start weight)
Set 2: 2 x Shoulder Press + 2 x Push Press + 1 x Push Jerk (same as Set 1)
Set 3: 1 x Shoulder Press + 2 x Push Press + 1 x Push Jerk ( +add weight)
Set 4: 1 x Shoulder Press + 2 x Push Press + 1 x Push Jerk (same as Set 3)
Set 5: 1 x Push Press + 2 x Push Jerk (+add weight)
Set 6: 1 x Push Press + 2 x Push Jerk (same as Set 5)
Set 7: 3 x Push Jerk (+add weight)
Set 8: 3 x Push Jerk (same as Set 7)

D: WOD: Pulling Endurance WOD – 16 MIN CAP:

0:00-2:00 MIN
IN 2 MINUTES, COMPLETE AMRAP OF:
ROPE CLIMBS
+
2:00-10:00 MIN
IN 8 MINUTES, COMPLETE AMRAP OF:
2 MUSCLE UPS (Scaled: 4 Pull Ups + 4 Dips (var.)
4 HSPU (Scaled: 8 Reg. Push Ups or Roll ups)
+
10:00-16:00 (Cap)
FINISH WITH 1000 M ROW FOR TIME

Fusion (6:30pm):

WOD:

6 MIN AMRAP:
12 KB SWINGS
12 SIT UPS

REST 1 MIN

6 MIN AMRAP:
12 KB SNATCH (OR C&P) (6R/6L)
12 MOUNTAIN CLIMBERS

REST 1 MIN

6 MIN AMRAP:
12 KB SUMO DEADLIFT HIGH PULL
12 WALKING LUNGES (total steps)

momWOD:

4 SETS: Focus on elbows up, knees out, big vertical torso
A1: Barbell Front Squats @ 40X1; 8 Reps; rest 30 sec
A2: 30 SEC HOLLOW BODY / MAX COMPRESSION HOLD; rest 30 sec

WOD: STATION ROTATION – ALT. EMOM x 4 SETS (16 MINUTES):

MIN 1: AIR ASSAULT (10 cal men / 8 cal women)
MIN 2: BOX JUMP OVERS x 10 reps
MIN 3: BURPEES x 10 reps AFAP
MIN 4: KB SWINGS x 15 reps


Thursday’s Training:

**Impotant note: for the next 5 weeks during the Open, there is NO Oly Class.  Saturday @ 10-11:30am will be Open Gym!**

CrossFit:

A: Group Warmup & Mobility – Movement Work (6 Minutes)

10 x Single Arm Bear to Bridge
10 M INCHWORM
10 M BEAR CRAWL
10 x Scap Pull Ups
10 x Scap Push Ups
20 M S.A KB WAITER’S CARRY (Each Arm)
10 M PERFECT STRETCH
10 M FROGGER to BROAD JUMP

B: Skill Progression – 15 MINUTES Test Level – INVERSIONS / HSPU WK 4

C: Conditioning: ALT EMOM ROTATION x 6 SETS (24 MIN)

MIN 1: AIR ASSAULT (Men Cals 12 / Women Cals 8)
MIN 2: BURPEES x 10 AFAP Reps
MIN 3: KB SWINGS x 15 UB Reps
MIN 4: DOUBLE UNDERS x 40 REPS

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

Group Warmup & Mobility – Per Coach

STRENGTH, TECHNIQUE & DEVELOPMENT:

3 SETS:
A1: Back Squats @ 50X1; 6-8 Reps; rest 30 Sec
A2: 30 SEC Max Compression Hold; rest 30 Sec

WOD:

3 ROUNDS FOR TIME

400 M RUN or 500 M ROW
30 WALL BALLS
30 BURPEES
I think this is the first time I’ve done a blog post in response to…my last blog post.

It seems there have been some questions as to the intent of exercising during sickness that have arisen from that piece.

Sometimes even the best intentions or message can be misunderstood or not as clear to everybody, so I wanted to take a moment to address those concerns.

My hope and intent was to offer a perspective of trying not to stray too far off the path of your goals when faced with the common cold, allergies, or mild fatigue related to symptoms incurred by the former.

What I NEVER would advise or endorse is that anyone come to the gym when in the midst of a serious illness, while contagious, or otherwise not able to participate safely or with an optimal approach to their training.

It’s also important to protect not only your own health, but the health of those around you and the rest of our community.  This is of the foremost importance, and we must never lose sight of that goal.

The best course of action to wellness is to reduce inflammation in your body with plenty of hydration, rest, support, & supplementation.  Also see a doctor if your symptoms don’t subside within a few days.

Try to keep your food choices as healthy as possible (or even better than normal), and refrain from high levels of sodium, and nearly all sugar.

As soon as you feel like you’re on the mend and back to feeling better, that’s the time to return to your training with a renewed spirit and focus.

You don’t have to jump back in head first and at full intensity, but what is important is to make sure that your training during your re-introduction counts!  Be consistent, be honest with your body (and your reps!), and bring as much energy as you can recover from in an appropriate time domain.

I hope this clears up a few things for everybody, and I hope that from time to time I humbly can serve to inspire at least some of you push through a few obstacles (within reason of course!)


Wednesday’s Training:

CrossFit:

PRE-WOD SKILL EMOM 5: INVERSION/HSPU PROGRESSION:

STRENGTH, TECHNIQUE & DEVELOPMENT: BENCH PRESS:
TEST PROGRESSION: FIND 1 RM BENCH PRESS

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%+

WOD: AMRAP 20 MIN CAP: Working pace is sub-maximal. Just breathe and move:

10 T2B
10 Back Extensions
20 M KB Waiter’s Walk (x Each Arm)
100 M KB Farmer’s Walk
200 M RUN

Fusion (6:30pm):

A: 3 SETS OF LOCOMOTION FLOW (@ warmup pace, but solid movement work) (15 MIN TIME CAP):

10 REPS (ALT SIDES) SINGLE ARM BEAR-TO-BRIDGE
10 M BEAR CRAWL
10 M OSTRICH WALK

10 REPS DECK SQUAT TO BROAD JUMP
10 M DUCK WALK
10 M HORSE WALK

10 REPS “YOGA” PUSH UPS
20 M SINGLE ARM KB WAITER’S CARRY (R)
20 M SINGLE ARM KB WAITER’S CARRY (L)

B: FUSIONWOD: TABATA ROTATION (24 MIN PROGRAM):

COMPLETE 8 TOTAL SETS OF THIS ROTATION CYCLE:

:20 x SLAM BALLS / :10 REST
:20 x FRONT PLANK HOLD / :10 REST
:20 x BURPEES / :10 REST
:20 x SIT UPS / :10 REST
:20 x AIR SQUATS / :10 REST
:20 x HOLLOW ROCK (BENT KNEE MAX COMPRESSION) HOLD / :10 REST

momWOD:

BARBELL STRENGTH – BACK SQUATS

Spend 5-7 Minutes warming up Back Squat to opening weight.

**Decide upon 3 LOADS / WEIGHTS for this workout (for ex. #55, #75, #95) and start with your HEAVIEST LOAD. Sets 1-5 will be done at the heaviest (#95), Sets 6-10 will be done at second weight (#75), and Sets 11-15 will be done at the lightest weight (#55).

EMOM for 15 MINUTES: BACK SQUATS x 5 REPS**

WOD: FOR TIME:

800 M RUN
+
30 BURPEES


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility: 8 MIN CLOCK (AMRAP @ warmup pace, approx 2 sets)

10 M BEAR CRAWL
10 M INCHWORM
10 M HORSE WALK
10 M OSTRICH
10 Reps: S.A KB SNATCH (R) + OH FORWARD LUNGE (R. ARM OH / L. LEG LUNGE)
10 Reps; S.A KB SNATCH (L) + OH FORWARD LUNGE (L. ARM OH / R. LEG LUNGE)

B: GYMNASTICS PROGRESSION (15 MIN) – INVERSIONS / HSPU:

C: CORE WORK (8 MIN / 2 sets):

MIN 1:
:20 ON / :10 OFF – Hanging Bent Knee to L-Sit
:20 ON / :10 OFF – Hanging Bent Knee to L-Sit

MIN 2:
:20 ON / :10 OFF – Max Compression Hold / Hollow Rock Hold
:20 ON / :10 OFF – Max Compression Hold / Hollow Rock Hold

MIN 3:
:20 ON / :10 OFF – Max Rep V-Ups (Scale to bent knee or sit ups)
:20 ON / :10 OFF – Max Rep V-Ups (Scale to bent knee or sit ups)

MIN 4:
:20 ON / :10 OFF – Side Plank Arch Ups (R)
:20 ON / :10 OFF – Side Plank Arch Ups (L)

x 2 COMPLETE SETS (8 MIN TOTAL)

D: CONDITIONING:

IN 2 MINUTES:
ROW (200 M M / 150 M W) + 10 BURPEES AFAP / rest time remaining
+
2 MIN REST
x 3 TOTAL SETS

REST 2 MIN

IN 2 MINUTES:
AIR ASSAULT (15 CAL M / 10 CAL W) + 10 BOX JUMP OVERS AFAP / rest time rem.
+
2 MIN REST
x 3 TOTAL SETS

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

3 SETS:
A1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps (each leg); rest 30 sec
A2: 30 SEC MAX COMPRESSION (hollow rock, bent knees) HOLD: rest 30 sec

WOD:

3 ROUNDS FOR TIME:

(250 M Men / 200 M Women) ROW
20 BURPEES

REST 2 MINUTES (SELF TIME)

3 ROUNDS FOR TIME:

(15 CAL Men / 10 CAL Women) AIR ASSAULT
20 WALL BALL SHOTS