A fond farewell

Today I would love to to just share a little message of pride.  The pride of our gym, the pride of our coaches, the pride that each of you should feel as individuals.

Just take a look at that picture and you can see why I love these 5 weeks.  That moment in the misery where your community reminds you to smile and enjoy the ride!

Our first Friday Night Lights of 2016 was an unbelievable and unforgettable night that was special in so many ways.

We had a lot of CF Open vets, and their effort was valiant and impressive to witness.  It’s so great to see the improvements that happen each year with no sign of slowing up.

We had a lot of you who were taking on the Open for their second or third time.  You learned a little more about yourself, maybe you can do a wider variety of movements this year, and some of you took the leap to the RX division from scaled last year.

One of the most exciting things to see each year is all the first timers.  I’m overwhelmed with how many of you were so brave to take up the challenge of the unknown.

Some of you have only been with us just a few months, and you had the faith to believe in the training, believe in the coaching, and most importantly…to believe in yourself.

We’re currently have 72 athletes that are registered with CFHV in the Open from every ability level, age, & division.  This year even our momWOD got in on the action, and our most senior competitor this year is 67!

…and our youngest?

Check out the video on Facebook from Saturday morning.  Our Kids class is doing a “kid’s scaled” version of every Open WOD this year!

It’s all about pushing boundaries, it’s all about inclusion, and it’s all about community!

SPECIAL shout out to those of you who did 16.1 outside on FNL.  CFHQ threw us a real doozy of a WOD from a logistical standpoint, and I can’t thank you enough for being understanding and accommodating of the situation.

Make sure that you get your scores submitted by today, Monday, February 29 by 5pm!!  If you submit a score late, it will not count.  No late submissions are accepted.  Go here: http://games.crossfit.com/

We will validate all scores by Wednesday, and once they are validated they will show up on your profile.

I can’t wait for FNL #2…hint: the theme is Luau.


Monday’s Training:

CrossFit:

A: Group Warmup

B: Technique & Development: Clean:
5 MIN – Drill Follow and Repeat:
Arch Angel Drops
Superman Pull + Hit
Superman Pull + Hit and Catch (via Arch Angel Drop)
From the Floor (Active Start)

Find your 1RM Power Clean OR HANG Power Clean in 15 Minutes.

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.

NON-TESTERS: Work on technique EMOM 12 x 3 Clean or Hang Clean.

C: WOD: 3 RFT (12 MIN CAP):

20 T2B
400 M RUN

Fusion (6:30pm):

PARTNER WOD:

Working one person at a time, adding +1 rep to each round. Once you hit “10”, partners will stop and do a 2000 M Row (shared). Then Partners will SWITCH movements and alternate rounds, dropping -1 rep each round until back to 1.

LADDER #1: Alternate “you go – i go” until 10, then switch for way down.

P1: Burpee Pull Ups (1-2-3-4-5-6-7-8-9-10)
P2: Burpee Box Jumps (1-2-3-4-5-6-7-8-9-10)
+
At “10”, stop and do a 2000 M Row, sharing work any way – 1 person row at a time
+
P1: Burpee Box Jumps (10-9-8-7-6-5-4-3-2-1)
P2: Burpee Pull Ups (10-9-8-7-6-5-4-3-2-1)

FOR TIME

momWOD:

Body Composition

3 SETS:
A1: Weighted Tempo Ring Rows (add plate if able to hold tempo) @40X2; 4-6 Reps;
A2: DB Push Press x 8-10 UNBROKEN reps; rest 60 sec

3 SETS:
B1: Single Leg Plate Slide (5-10 Pounds) x 8 Reps each leg;
B2: Single Elevated Leg Glute Bridges x 8 Reps each leg;
B3: DB Double Leg Squat + DB RDL Combo x 8 Reps; rest 60 sec

WOD: AMRAP 10 MINUTES:

5 BURPEES
10 WALL BALL SHOTS


Tuesday’s Training:

CrossFit:

A: Group Warmup & Mobility


B: Strength, Technique & Development: Unilateral Leg Strength – Wk 1
3 SETS:
A1: Barbell Reverse Lunges from Deficit; 8 Reps each leg (alt); rest 30 Sec
A2: Single Leg Knee Tap Squat; 10-12 Reps each leg (alt); rest 60 sec

C: Conditioning – PLYO & HOLDS STATION ROTATION – ALL SETS :45 WORK / :15 Rotation:
CYCLE THROUGH 2 x: 16 MINUTES

C1: REBOUNDING DEPTH BOX JUMPS (Low Box Sit – High Box Jump – Step Down)
C2: Accumulate AMSAP in :45 – Bottom of Dip on Rings / :15 Rotate
C3: PRISONER SQUATS (see mvt. challenge from last week)
C4: Accumulate AMSAP in :45 – Top of Rings full extension / :15 Rotate
C5: ALT. JUMP LUNGES
C6: Accumulate AMSAP in :45 – Chin over pull up bar (scap retract) / :15 Rotate
C7: SQUAT – TUCK JA: Group Warmup & Mobility – Per Coach
C8: Accumulate AMSAP in :45 – Chest to Rings (horizontal) / :15 Rotate

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

A: Group Warmup & Mobility

B: STRENGTH, TECHNIQUE & DEVELOPMENT
3 SETS – On Coach Cue / Rotation:

A1: Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Seated DB Press @ 40X2; 8 Reps; 30 Sec Rest
A3: Sit Ups or V-Ups x 12-15 Reps; rest 60 Sec

C: WOD: TEAMS OF 2 – YOU GO / I GO TAG
Partner 1 completes entire set before Partner 2 goes. Set this up so start run goes between the rigs (approx. 25 ft). Complete AMRAP in 20 MINUTES

25 FT RUN
5 BURPEES
10 WALL BALL SHOTS
25 FT RUN

Today I would love to to just share a little message of pride.  The pride of our gym, the pride of our coaches, the pride that each of you should feel as individuals.

Just take a look at that picture and you can see why I love these 5 weeks.  That moment in the misery where your community reminds you to smile and enjoy the ride!

Our first Friday Night Lights of 2016 was an unbelievable and unforgettable night that was special in so many ways.

We had a lot of CF Open vets, and their effort was valiant and impressive to witness.  It’s so great to see the improvements that happen each year with no sign of slowing up.

We had a lot of you who were taking on the Open for their second or third time.  You learned a little more about yourself, maybe you can do a wider variety of movements this year, and some of you took the leap to the RX division from scaled last year.

One of the most exciting things to see each year is all the first timers.  I’m overwhelmed with how many of you were so brave to take up the challenge of the unknown.

Some of you have only been with us just a few months, and you had the faith to believe in the training, believe in the coaching, and most importantly…to believe in yourself.

We’re currently have 72 athletes that are registered with CFHV in the Open from every ability level, age, & division.  This year even our momWOD got in on the action, and our most senior competitor this year is 67!

…and our youngest?

Check out the video on Facebook from Saturday morning.  Our Kids class is doing a “kid’s scaled” version of every Open WOD this year!

It’s all about pushing boundaries, it’s all about inclusion, and it’s all about community!

SPECIAL shout out to those of you who did 16.1 outside on FNL.  CFHQ threw us a real doozy of a WOD from a logistical standpoint, and I can’t thank you enough for being understanding and accommodating of the situation.

Make sure that you get your scores submitted by today, Monday, February 29 by 5pm!!  If you submit a score late, it will not count.  No late submissions are accepted.  Go here: http://games.crossfit.com/

We will validate all scores by Wednesday, and once they are validated they will show up on your profile.

I can’t wait for FNL #2…hint: the theme is Luau.


Monday’s Training:

CrossFit:

A: Group Warmup

B: Technique & Development: Clean:
5 MIN – Drill Follow and Repeat:
Arch Angel Drops
Superman Pull + Hit
Superman Pull + Hit and Catch (via Arch Angel Drop)
From the Floor (Active Start)

Find your 1RM Power Clean OR HANG Power Clean in 15 Minutes.

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.

NON-TESTERS: Work on technique EMOM 12 x 3 Clean or Hang Clean.

C: WOD: 3 RFT (12 MIN CAP):

20 T2B
400 M RUN

Fusion (6:30pm):

PARTNER WOD:

Working one person at a time, adding +1 rep to each round. Once you hit “10”, partners will stop and do a 2000 M Row (shared). Then Partners will SWITCH movements and alternate rounds, dropping -1 rep each round until back to 1.

LADDER #1: Alternate “you go – i go” until 10, then switch for way down.

P1: Burpee Pull Ups (1-2-3-4-5-6-7-8-9-10)
P2: Burpee Box Jumps (1-2-3-4-5-6-7-8-9-10)
+
At “10”, stop and do a 2000 M Row, sharing work any way – 1 person row at a time
+
P1: Burpee Box Jumps (10-9-8-7-6-5-4-3-2-1)
P2: Burpee Pull Ups (10-9-8-7-6-5-4-3-2-1)

FOR TIME

momWOD:

Body Composition

3 SETS:
A1: Weighted Tempo Ring Rows (add plate if able to hold tempo) @40X2; 4-6 Reps;
A2: DB Push Press x 8-10 UNBROKEN reps; rest 60 sec

3 SETS:
B1: Single Leg Plate Slide (5-10 Pounds) x 8 Reps each leg;
B2: Single Elevated Leg Glute Bridges x 8 Reps each leg;
B3: DB Double Leg Squat + DB RDL Combo x 8 Reps; rest 60 sec

WOD: AMRAP 10 MINUTES:

5 BURPEES
10 WALL BALL SHOTS


Tuesday’s Training:

CrossFit:

A: Group Warmup & Mobility


B: Strength, Technique & Development: Unilateral Leg Strength – Wk 1
3 SETS:
A1: Barbell Reverse Lunges from Deficit; 8 Reps each leg (alt); rest 30 Sec
A2: Single Leg Knee Tap Squat; 10-12 Reps each leg (alt); rest 60 sec

C: Conditioning – PLYO & HOLDS STATION ROTATION – ALL SETS :45 WORK / :15 Rotation:
CYCLE THROUGH 2 x: 16 MINUTES

C1: REBOUNDING DEPTH BOX JUMPS (Low Box Sit – High Box Jump – Step Down)
C2: Accumulate AMSAP in :45 – Bottom of Dip on Rings / :15 Rotate
C3: PRISONER SQUATS (see mvt. challenge from last week)
C4: Accumulate AMSAP in :45 – Top of Rings full extension / :15 Rotate
C5: ALT. JUMP LUNGES
C6: Accumulate AMSAP in :45 – Chin over pull up bar (scap retract) / :15 Rotate
C7: SQUAT – TUCK JA: Group Warmup & Mobility – Per Coach
C8: Accumulate AMSAP in :45 – Chest to Rings (horizontal) / :15 Rotate

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

A: Group Warmup & Mobility

B: STRENGTH, TECHNIQUE & DEVELOPMENT
3 SETS – On Coach Cue / Rotation:

A1: Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Seated DB Press @ 40X2; 8 Reps; 30 Sec Rest
A3: Sit Ups or V-Ups x 12-15 Reps; rest 60 Sec

C: WOD: TEAMS OF 2 – YOU GO / I GO TAG
Partner 1 completes entire set before Partner 2 goes. Set this up so start run goes between the rigs (approx. 25 ft). Complete AMRAP in 20 MINUTES

25 FT RUN
5 BURPEES
10 WALL BALL SHOTS
25 FT RUN

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
Today I would love to to just share a little message of pride.  The pride of our gym, the pride of our coaches, the pride that each of you should feel as individuals.

Just take a look at that picture and you can see why I love these 5 weeks.  That moment in the misery where your community reminds you to smile and enjoy the ride!

Our first Friday Night Lights of 2016 was an unbelievable and unforgettable night that was special in so many ways.

We had a lot of CF Open vets, and their effort was valiant and impressive to witness.  It’s so great to see the improvements that happen each year with no sign of slowing up.

We had a lot of you who were taking on the Open for their second or third time.  You learned a little more about yourself, maybe you can do a wider variety of movements this year, and some of you took the leap to the RX division from scaled last year.

One of the most exciting things to see each year is all the first timers.  I’m overwhelmed with how many of you were so brave to take up the challenge of the unknown.

Some of you have only been with us just a few months, and you had the faith to believe in the training, believe in the coaching, and most importantly…to believe in yourself.

We’re currently have 72 athletes that are registered with CFHV in the Open from every ability level, age, & division.  This year even our momWOD got in on the action, and our most senior competitor this year is 67!

…and our youngest?

Check out the video on Facebook from Saturday morning.  Our Kids class is doing a “kid’s scaled” version of every Open WOD this year!

It’s all about pushing boundaries, it’s all about inclusion, and it’s all about community!

SPECIAL shout out to those of you who did 16.1 outside on FNL.  CFHQ threw us a real doozy of a WOD from a logistical standpoint, and I can’t thank you enough for being understanding and accommodating of the situation.

Make sure that you get your scores submitted by today, Monday, February 29 by 5pm!!  If you submit a score late, it will not count.  No late submissions are accepted.  Go here: http://games.crossfit.com/

We will validate all scores by Wednesday, and once they are validated they will show up on your profile.

I can’t wait for FNL #2…hint: the theme is Luau.


Monday’s Training:

CrossFit:

A: Group Warmup

B: Technique & Development: Clean:
5 MIN – Drill Follow and Repeat:
Arch Angel Drops
Superman Pull + Hit
Superman Pull + Hit and Catch (via Arch Angel Drop)
From the Floor (Active Start)

Find your 1RM Power Clean OR HANG Power Clean in 15 Minutes.

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.

NON-TESTERS: Work on technique EMOM 12 x 3 Clean or Hang Clean.

C: WOD: 3 RFT (12 MIN CAP):

20 T2B
400 M RUN

Fusion (6:30pm):

PARTNER WOD:

Working one person at a time, adding +1 rep to each round. Once you hit “10”, partners will stop and do a 2000 M Row (shared). Then Partners will SWITCH movements and alternate rounds, dropping -1 rep each round until back to 1.

LADDER #1: Alternate “you go – i go” until 10, then switch for way down.

P1: Burpee Pull Ups (1-2-3-4-5-6-7-8-9-10)
P2: Burpee Box Jumps (1-2-3-4-5-6-7-8-9-10)
+
At “10”, stop and do a 2000 M Row, sharing work any way – 1 person row at a time
+
P1: Burpee Box Jumps (10-9-8-7-6-5-4-3-2-1)
P2: Burpee Pull Ups (10-9-8-7-6-5-4-3-2-1)

FOR TIME

momWOD:

Body Composition

3 SETS:
A1: Weighted Tempo Ring Rows (add plate if able to hold tempo) @40X2; 4-6 Reps;
A2: DB Push Press x 8-10 UNBROKEN reps; rest 60 sec

3 SETS:
B1: Single Leg Plate Slide (5-10 Pounds) x 8 Reps each leg;
B2: Single Elevated Leg Glute Bridges x 8 Reps each leg;
B3: DB Double Leg Squat + DB RDL Combo x 8 Reps; rest 60 sec

WOD: AMRAP 10 MINUTES:

5 BURPEES
10 WALL BALL SHOTS


Tuesday’s Training:

CrossFit:

A: Group Warmup & Mobility


B: Strength, Technique & Development: Unilateral Leg Strength – Wk 1
3 SETS:
A1: Barbell Reverse Lunges from Deficit; 8 Reps each leg (alt); rest 30 Sec
A2: Single Leg Knee Tap Squat; 10-12 Reps each leg (alt); rest 60 sec

C: Conditioning – PLYO & HOLDS STATION ROTATION – ALL SETS :45 WORK / :15 Rotation:
CYCLE THROUGH 2 x: 16 MINUTES

C1: REBOUNDING DEPTH BOX JUMPS (Low Box Sit – High Box Jump – Step Down)
C2: Accumulate AMSAP in :45 – Bottom of Dip on Rings / :15 Rotate
C3: PRISONER SQUATS (see mvt. challenge from last week)
C4: Accumulate AMSAP in :45 – Top of Rings full extension / :15 Rotate
C5: ALT. JUMP LUNGES
C6: Accumulate AMSAP in :45 – Chin over pull up bar (scap retract) / :15 Rotate
C7: SQUAT – TUCK JA: Group Warmup & Mobility – Per Coach
C8: Accumulate AMSAP in :45 – Chest to Rings (horizontal) / :15 Rotate

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

A: Group Warmup & Mobility

B: STRENGTH, TECHNIQUE & DEVELOPMENT
3 SETS – On Coach Cue / Rotation:

A1: Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Seated DB Press @ 40X2; 8 Reps; 30 Sec Rest
A3: Sit Ups or V-Ups x 12-15 Reps; rest 60 Sec

C: WOD: TEAMS OF 2 – YOU GO / I GO TAG
Partner 1 completes entire set before Partner 2 goes. Set this up so start run goes between the rigs (approx. 25 ft). Complete AMRAP in 20 MINUTES

25 FT RUN
5 BURPEES
10 WALL BALL SHOTS
25 FT RUN

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:

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