Strong women

16.1 is here, and so is our first Friday Night Lights of 2016!

I’m so proud of how many of you have registered online for the Open with CFHV, and I’m sure there are still a few of you that have yet to do so.

As of this moment we have 67 of you ready and committed to the next 5 weeks.

As a last piece of inspiration, I’d like to share something bouncing around the internet right now:

“Remember back to college (or maybe you’re there now), and before you’d go out for a crazy night of partying, sometimes you’d stash a sandwich in the fridge?

You’d forget all about it over the course of the night, but once you dragged yourself home, you were overtaken by the munchies.

You opened your fridge knowing that the effort was in vain until…! – Lo! – the sandwich from earlier: “Thank you, past me, for helping out future me!!”

We’ve all been there.

That’s what the CrossFit Open is like. It’s not for you right now. It’s for the you next  year, and the year after, and the year after.  It’s so future you can look back and remember where you were in your life and in your CrossFit progress in 2016 and see how far you’ve come.

So if you’re not registered for the CrossFit Open, it tells me that you don’t think you’ll be doing CrossFit in a year…and that’s a whole different conversation that you need to have with yourself.”

Maybe the exact scenario doesn’t apply, and I can’t take credit for writing the above, but I like the spirit of it!

Let’s come together as a community and get ready to take on 16.1 today!

Weekend schedule during the Open (next 5 weekends through March 27):

  • Saturdays:
    • 9-10am: Shred Sesh
    • 9-10am: Kids Class
    • 10-11:30am: Open Gym
  • Sundays:
    • 10-11:00am: Energizer
    • 11:00am-12:00pm: Second Chance Sundays

During the Open, Oly class will be replaced with Open gym.  Come by and work on your fitness in any way that you’d like! Do the Open workout if you missed it or want to try again.

Sunday’s after Energizer will be “second chance Sundays”.  An opportunity to do the Open workout a second time for a better score, or the first time if you haven’t had a chance yet.


Friday’s Training:

CrossFit Games Open WOD 16.1:

20 Minute AMRAP:

  • 25′ OVERHEAD WALKING LUNGES (95/65#)
  • 8 BAR FACING BURPEES
  • 25′ OVERHEAD WALKING LUNGES (95/65#)
  • 8 CHEST TO BAR PULL-UPS

SCALED:

  • FRONT RACK WALKING LUNGES (45/35#)
  • JUMPING CHIN OVER BAR PULL-UPS

MASTERS (55+):

  • OVERHEAD WALKING LUNGES (65/45#)
  • CHIN OVER BAR PULL-UPS

MASTERS SCALED (55+):

  • UNWEIGHTED WALKING LUNGES
  • JUMPING CHIN OVER BAR PULL-UPS

16.1 is here, and so is our first Friday Night Lights of 2016!

I’m so proud of how many of you have registered online for the Open with CFHV, and I’m sure there are still a few of you that have yet to do so.

As of this moment we have 67 of you ready and committed to the next 5 weeks.

As a last piece of inspiration, I’d like to share something bouncing around the internet right now:

“Remember back to college (or maybe you’re there now), and before you’d go out for a crazy night of partying, sometimes you’d stash a sandwich in the fridge?

You’d forget all about it over the course of the night, but once you dragged yourself home, you were overtaken by the munchies.

You opened your fridge knowing that the effort was in vain until…! – Lo! – the sandwich from earlier: “Thank you, past me, for helping out future me!!”

We’ve all been there.

That’s what the CrossFit Open is like. It’s not for you right now. It’s for the you next  year, and the year after, and the year after.  It’s so future you can look back and remember where you were in your life and in your CrossFit progress in 2016 and see how far you’ve come.

So if you’re not registered for the CrossFit Open, it tells me that you don’t think you’ll be doing CrossFit in a year…and that’s a whole different conversation that you need to have with yourself.”

Maybe the exact scenario doesn’t apply, and I can’t take credit for writing the above, but I like the spirit of it!

Let’s come together as a community and get ready to take on 16.1 today!

Weekend schedule during the Open (next 5 weekends through March 27):

  • Saturdays:
    • 9-10am: Shred Sesh
    • 9-10am: Kids Class
    • 10-11:30am: Open Gym
  • Sundays:
    • 10-11:00am: Energizer
    • 11:00am-12:00pm: Second Chance Sundays

During the Open, Oly class will be replaced with Open gym.  Come by and work on your fitness in any way that you’d like! Do the Open workout if you missed it or want to try again.

Sunday’s after Energizer will be “second chance Sundays”.  An opportunity to do the Open workout a second time for a better score, or the first time if you haven’t had a chance yet.


Friday’s Training:

CrossFit Games Open WOD 16.1:

20 Minute AMRAP:

  • 25′ OVERHEAD WALKING LUNGES (95/65#)
  • 8 BAR FACING BURPEES
  • 25′ OVERHEAD WALKING LUNGES (95/65#)
  • 8 CHEST TO BAR PULL-UPS

SCALED:

  • FRONT RACK WALKING LUNGES (45/35#)
  • JUMPING CHIN OVER BAR PULL-UPS

MASTERS (55+):

  • OVERHEAD WALKING LUNGES (65/45#)
  • CHIN OVER BAR PULL-UPS

MASTERS SCALED (55+):

  • UNWEIGHTED WALKING LUNGES
  • JUMPING CHIN OVER BAR PULL-UPS

This is a text block. Click the edit button to change this text..

CROSSFIT:

A. Group Warmup & Mobility:


B. TEAMS OF 2 – 2 ROUNDS FOR TIME.

Each partner must complete the entire list twice. But 1 person working at a time, one set at a time (So P1 does 12 Burpees, then P2 does 12 Burpees, then P1 does next movement, etc.)

  • 12 Burpees

  • 12 Thrusters

  • 12 Burpees

  • 12 Power Snatch

  • 12 Burpees

  • 12 Push Press/Jerks

  • 12 Burpees

  • 12 Hang Squat Cleans

  • 12 Burpees

  • 12 Overhead Squats

FUSION

A. Group Warmup & Mobility:


B. Teams of 2 – AMRAP in 40 MINUTES:

*PARTNERS SWITCH EACH TIME ONE COMPLETES THE RUN, ROW, BIKE, OR JUMP ROPE*

0-10 MINUTES:

  • P1 – 100 M RUN

  • P2 – AMRAP BURPEE PULL UPS

    10-20 MINUTES:

  • P1 – 150 M ROW

  • P2 – AMRAP BURPEE BOX JUMP

    20-30 MINUTES:

  • P1 – 10 CAL BIKE

  • P2 – AMRAP KB GOBLET SQUATS

    30-40 MINUTES: 

  • P1 – 30 Double Unders (60 Singles)

  • P2 – AMRAP SIT UPS

 

momWOD:

A. Group Warmup & Mobility: LOCOMOTION (6-8 MIN):

  • 10 M BEAR CRAWL

  • 10 M INCHWORM

  • 10 M DUCK WALK

  • 10 M HORSE WALK

  • 10 M LIZARD WALK

  • 10 M OSTRICH WALK


B: WOD: CARDIO LADDERS – 30 MIN AMRAP LADDER:

Start with 2 Reps of each movement. Each round, add 2 reps (or 20 M) to the list. Complete AMRAP in 30 MIN.

  • 2 Pull Ups/Ring Rows (eg. 4, 6, 8, 10…)

  • 2 Push Ups/Roll Ups

  • 2 Sit Ups

  • 2 Air Squats

  • 2 Walking Lunges

  • 20 M Shuttle Run (eg. 40M, 60M, 80M, 100M…)

CrossFit CAMP:

Group Warm-Up & Mobility:


STRENGTH, TECHNIQUE, & DEVLOPMENT:

A) 3 X 5 BACK SQUAT

  • LINEAR PROGRESSION, TEMPO, OR BUILDING

B1) 3 X 5 BENCH PRESS

  • LINEAR PROGRESSION, TEMPO, OR BUILDING

B2) 8-10 RING ROWS @30X2


C) WOD:

5 MIN AMRAP:

  • 5 KB SWING

  • 10 BOX JUMP

  • 20 DOUBLE UNDERS/60 SINGLES

REST 3 MIN

5 MIN AMRAP: 

  • 12 OVERHEAD WALKING LUNGE

  • 7 SLAM BALL

  • 5 T2B/K2E/V-UP

REST 3 MIN

5 MIN AMRAP:

  • ROW FOR CAL

16.1 is here, and so is our first Friday Night Lights of 2016!

I’m so proud of how many of you have registered online for the Open with CFHV, and I’m sure there are still a few of you that have yet to do so.

As of this moment we have 67 of you ready and committed to the next 5 weeks.

As a last piece of inspiration, I’d like to share something bouncing around the internet right now:

“Remember back to college (or maybe you’re there now), and before you’d go out for a crazy night of partying, sometimes you’d stash a sandwich in the fridge?

You’d forget all about it over the course of the night, but once you dragged yourself home, you were overtaken by the munchies.

You opened your fridge knowing that the effort was in vain until…! – Lo! – the sandwich from earlier: “Thank you, past me, for helping out future me!!”

We’ve all been there.

That’s what the CrossFit Open is like. It’s not for you right now. It’s for the you next  year, and the year after, and the year after.  It’s so future you can look back and remember where you were in your life and in your CrossFit progress in 2016 and see how far you’ve come.

So if you’re not registered for the CrossFit Open, it tells me that you don’t think you’ll be doing CrossFit in a year…and that’s a whole different conversation that you need to have with yourself.”

Maybe the exact scenario doesn’t apply, and I can’t take credit for writing the above, but I like the spirit of it!

Let’s come together as a community and get ready to take on 16.1 today!

Weekend schedule during the Open (next 5 weekends through March 27):

  • Saturdays:
    • 9-10am: Shred Sesh
    • 9-10am: Kids Class
    • 10-11:30am: Open Gym
  • Sundays:
    • 10-11:00am: Energizer
    • 11:00am-12:00pm: Second Chance Sundays

During the Open, Oly class will be replaced with Open gym.  Come by and work on your fitness in any way that you’d like! Do the Open workout if you missed it or want to try again.

Sunday’s after Energizer will be “second chance Sundays”.  An opportunity to do the Open workout a second time for a better score, or the first time if you haven’t had a chance yet.


Friday’s Training:

CrossFit Games Open WOD 16.1:

20 Minute AMRAP:

  • 25′ OVERHEAD WALKING LUNGES (95/65#)
  • 8 BAR FACING BURPEES
  • 25′ OVERHEAD WALKING LUNGES (95/65#)
  • 8 CHEST TO BAR PULL-UPS

SCALED:

  • FRONT RACK WALKING LUNGES (45/35#)
  • JUMPING CHIN OVER BAR PULL-UPS

MASTERS (55+):

  • OVERHEAD WALKING LUNGES (65/45#)
  • CHIN OVER BAR PULL-UPS

MASTERS SCALED (55+):

  • UNWEIGHTED WALKING LUNGES
  • JUMPING CHIN OVER BAR PULL-UPS

This is a text block. Click the edit button to change this text..

CROSSFIT:

A. Group Warmup & Mobility:


B. TEAMS OF 2 – 2 ROUNDS FOR TIME.

Each partner must complete the entire list twice. But 1 person working at a time, one set at a time (So P1 does 12 Burpees, then P2 does 12 Burpees, then P1 does next movement, etc.)

  • 12 Burpees

  • 12 Thrusters

  • 12 Burpees

  • 12 Power Snatch

  • 12 Burpees

  • 12 Push Press/Jerks

  • 12 Burpees

  • 12 Hang Squat Cleans

  • 12 Burpees

  • 12 Overhead Squats

FUSION

A. Group Warmup & Mobility:


B. Teams of 2 – AMRAP in 40 MINUTES:

*PARTNERS SWITCH EACH TIME ONE COMPLETES THE RUN, ROW, BIKE, OR JUMP ROPE*

0-10 MINUTES:

  • P1 – 100 M RUN

  • P2 – AMRAP BURPEE PULL UPS

    10-20 MINUTES:

  • P1 – 150 M ROW

  • P2 – AMRAP BURPEE BOX JUMP

    20-30 MINUTES:

  • P1 – 10 CAL BIKE

  • P2 – AMRAP KB GOBLET SQUATS

    30-40 MINUTES: 

  • P1 – 30 Double Unders (60 Singles)

  • P2 – AMRAP SIT UPS

 

momWOD:

A. Group Warmup & Mobility: LOCOMOTION (6-8 MIN):

  • 10 M BEAR CRAWL

  • 10 M INCHWORM

  • 10 M DUCK WALK

  • 10 M HORSE WALK

  • 10 M LIZARD WALK

  • 10 M OSTRICH WALK


B: WOD: CARDIO LADDERS – 30 MIN AMRAP LADDER:

Start with 2 Reps of each movement. Each round, add 2 reps (or 20 M) to the list. Complete AMRAP in 30 MIN.

  • 2 Pull Ups/Ring Rows (eg. 4, 6, 8, 10…)

  • 2 Push Ups/Roll Ups

  • 2 Sit Ups

  • 2 Air Squats

  • 2 Walking Lunges

  • 20 M Shuttle Run (eg. 40M, 60M, 80M, 100M…)

CrossFit CAMP:

Group Warm-Up & Mobility:


STRENGTH, TECHNIQUE, & DEVLOPMENT:

A) 3 X 5 BACK SQUAT

  • LINEAR PROGRESSION, TEMPO, OR BUILDING

B1) 3 X 5 BENCH PRESS

  • LINEAR PROGRESSION, TEMPO, OR BUILDING

B2) 8-10 RING ROWS @30X2


C) WOD:

5 MIN AMRAP:

  • 5 KB SWING

  • 10 BOX JUMP

  • 20 DOUBLE UNDERS/60 SINGLES

REST 3 MIN

5 MIN AMRAP: 

  • 12 OVERHEAD WALKING LUNGE

  • 7 SLAM BALL

  • 5 T2B/K2E/V-UP

REST 3 MIN

5 MIN AMRAP:

  • ROW FOR CAL

Since the day High Voltage started it has always celebrated strong women.  Not just physical strength, but their mental strength, courage, insightful contributions, beauty, and resilience.

The list could seriously go on forever…

It was important to me when Chico and I took the reigns of CFHV to make sure our women were featured prominently and placed in positions that would take advantage of their strengths and serve as a powerful examples to our community.

In celebration of all of our women, our very own “Manager of Everything” Katie Brewster will be hosting a special WOD just for the women of High Voltage.

It will take place on Saturday, March 19 @ 11:30am after Open Gym.  Pastries & mimosas will follow of course!

Katie has requested it be an “all shorts” class…huh?  That’s what I said too.  Here’s what she said when I asked her to explain:

“A while back, a couple of us girls were talking about CrossFit and things we wanted to work on. A couple of people had the complete wrong illusion of themselves. I literally laughed and said we all had something we thought was wrong with us. We are all freakin’ beautiful with great bodies and we need to open our eyes! There are people who are severely obese and they wear shorts! So I told them it’s unacceptable, and that one day we would have a Vixen’s class but all shorts.”

So there you go!  Come have one last class with just the gals, celebrate your strength celebrate your beauty…and wear shorts for Katie!


Wednesday’s Training:

CrossFit:

Group Warmup & Mobility

Skill Work: Double Unders

Strength, Technique & Development: Unilateral Leg Strength Wk 2:

3 SETS: ALTERNATE STATIONS E90SEC
A1: Barbell Reverse Lunges at Deficit x 4-6 Reps (each leg, alt)
A2: DB 2 Leg Squat + DB RDL Combo x 8 Reps;
A3: KB Cossack Squats x 12 Reps (alt. total);

CONDITIONING: Plyo + Stability Wk 2 (18 MIN CLOCK):
Goal is to accumulate as many seconds of stability hold in perfect form. IF form breaks, then rest and restart.

STATION A: 3 SETS:
MIN 1: 8 x SQUAT TUCK JUMPS AFAP + MAX REP RING DIPS (time remain)
MIN 2: REST 10 SEC + 40 SEC of STABILITY HOLD FULL EXTENSION TOP OF DIP + REST 10 SEC

STATION B: 3 SETS:
MIN 1: 8 x BURPEE BOX JUMPS AFAP + MAX REP PULL UPS (time remain)
MIN 2: REST 10 SEC + 40 SEC of CHIN OVER BAR HOLD + REST 10 SEC

 

Fusion (6:30pm):

PART A: LOCOMOTION (10 MIN)
2 MIN DUCK WALK
2 MIN HORSE WALK
2 MIN OSTRICH WALK
2 MIN BEAR CRAWL
2 MIN LIZARD WALK

PART B: 20 MIN AMRAP

400 M RUN
20 WALKING LUNGES
10 BURPEES
500 M ROW
20 AIR SQUATS
10 BURPEES

PART C: TABATA SIT UPS
:20 SIT UPS / :10 REST x 8 SETS (4 MIN)

momWOD:

Group Warmup & Mobility

A: Barbell Strength

3 SETS:
A1: Tempo Back Squat @ 50X1; 6-8 Reps; rest 30 sec
A2: 30 SEC MAX REP PUSH UPS / ROLL UPS; rest 30 sec

B: Core Work – Alt. EMOM (Complete work / rest in time remaining) x 8 MIN (2 SETS)

2 SETS ALT EMOM:
B1: Hanging Bent Knee to L-Sit (or Knee Hold Up) x 10-12 Reps
B2: Max Compression Hollow Body Hold (bent knees ok) x 40 Sec / 20 Sec rest
B3: Sit Ups or V-Ups x 12-15 Reps
B4: Side Plank Arch Ups (Right Side only) x 8 Reps each side

C: WOD – FOR TIME (15 MIN CAP)
1000 M ROW
50 Empty Barbell Thrusters
30 Pull Ups or Jumping Pull Ups (no bands)


Thursday’s Training:

CrossFit:

Group Warmup & Mobility

A: Locomotion:
10M: Duck Walk
10M: Horse Walk
10M: Lizard Walk
10M: Ostrich Walk
10 x ALT. Single Arm Bear to Bridge
x 2 SETS

B: Skill: Turkish Get Up:
* Starfish & Rack KB
* Same Foot, Same Arm – Pack Shoulder
* Forearm. Hand. Hip Bridge.
* Sweep to Knee. Lunge to Stand.
* Reverse on way back.

C: Conditioning:
Tabata Style: :20 ON / :10 OFF – Alternating Movements x 4 SETS (12 MINUTES)

C1: Single Arm KB Push Press (R)
C2: Single Arm KB Push Press (L)
C3: KB Swing (Russian)
C4: KB Goblet Jump Squats
C5: KB Sumo DL High Pulls
C6: 30 SEC REST

Tabata Style: :20 ON/ :10 OFF – Alternating Movements x 6 SETS (12 MINUTES)
D1: Single Arm KB Snatch (R)* (Sub S.A Swing if not getting Snatch)
D2: Single Arm KB Snatch (L)
D3: Burpees
D4: 30 SEC REST

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

Group Warmup & Mobility

3 SETS:
A1: Single Leg Plate Slide (5-10 Pounds) x 8 Reps each leg;
A2: Single Elevated Leg Glute Bridges x 8 Reps each leg;
A3: DB Double Leg Squat + DB RDL Combo x 8 Reps; rest 60 sec

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

MIN 1: 15 SEC EASY AIR ASSAULT + 15 SEC HARD EFFORT AIR ASSAULT / rest 30s
MIN 2: 45 SEC MAX KB SWINGS / rest 15s
MIN 3: 45 SEC MAX EFFORT 10 M SHUTTLE SPRINTS / rest 15s
MIN 4: 45 SEC MAX EFFORT RING ROWS / rest 15s