16.3

Congratulations to all of you who have now completed the first 2 weeks of the Open!

12829067_640536408651_3421528199723747562_o

I’ve heard so many great stories from many of you about your achievements so far, and no doubt there are many more to come.

More than a few tears have been shed with pride, and it makes all of the coaches here so proud to be able to witness so many of you attaining goals you may not have even known you had.

Our video of John from 7 am doing the Masters Scaled 16.2, to our videos of the Kid’s class doing uniquely crafted versions of the Open WODs, to Ana, Julie & Laica doing multiple reps of cleans at a weight well above their previous 1 rep maxes. Even our momWOD is in on the action this year!  There have been so many moments for you all to take part in and celebrate.

12819224_640538125211_4427862365956379447_o

Special shout out to our winners of the PROGENEX prize packs at FNL #2.  We had special prize packs exclusive to Friday Night Lights participants for our top male & female in both RX & scaled divisions generously donated to us.

  • Male RX: Mike Lafleur-Gray
  • Female RX: Ally Rennell
  • Male SC: Hugo De La Torre
  • Female SC: Sharae Tejada

Our deal for 2 bags of PROGENEX Recovery Protein for $100 (normally $130) is STILL GOOD through today at 5pm!

Why today at 5 pm??

…because that’s when 16.2 ends and your scores are due!  Please don’t forget to log your scores!

One last thing.  Did 16.2 have you tripping up on your double unders?  Good news!  Our “Movement of the Month” for March is double unders.  There will be 5 minutes at the top of each class for you to practice your double under skill work.  Honestly, as coaches we can offer you many different tips, but doubles…just…take…practice!

Have a great Monday, and we’ll see you all this week!


Monday’s Training:

CrossFit:

Group Warmup & Mobility

SKILL WORK:  DOUBLE UNDERS

STRENGTH, TECHNIQUE & DEVELOPMENT: UB PRESSING – Split Jerk Cycle

A: Drill # 1: Strict Press in Split Jerk Stance w/ BB (2.2.2.2)
B: Drill #2: Tall Jerks x 3 Reps; EMOM x 5 Sets
C: Drill #3: Jerk Balance x 3 Reps; EMOM x 5 Sets
D: Practice: E90SEC x 6 SETS (9 MINUTES) – Split Jerk x 3 Reps (add weight)

WOD: FOR TIME – AS FAST AS POSSIBLE! (15 MIN TIME CAP)
500 M Row
100 Double Unders
400 M Run
30 CAL Air Assault

Fusion (6:30pm):

COMPLETE THIS STATION ROTATION SERIES 2 x (TOTAL PROGRAM INCL REST IS 42 MINUTES)

STATION 1: ME AND MY KB

AMRAP 5 MINUTES:

10 KB SWINGS
20 M KB Waiter’s Carry (10 M Right Arm + 10 M Left Arm)
10 KB GOBLET SQUATS

REST 2 MINUTES:

STATION 2: ME AND MY DB

AMRAP 5 MINUTES:

10 DB PUSH PRESS
20 M DB WALKING LUNGES
10 DB SNATCH (ALT ARMS)

REST 2 MINUTES:

STATION 3: ME AND MY BOX

AMRAP 5 MINUTES:
10 BOX STEP UP/ DOWNS
100 M RUN
10 BURPEES or BOX BURPEES

momWOD:

Body Composition

3 SETS:
A1: Tempo DB Push Press @40X2; 6 Reps;
A2: Ring Rows 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 12 MINUTES:

6 BURPEE BOX JUMP / STEP UPS
12 WALKING LUNGES (total steps, may add DB’s)
24 SIT UPS


Tuesday’s Training:

CrossFit:

Group Warmup & Mobility

SKILL WORK: DOUBLE UNDERS

Strength, Technique & Development: P.C – Glute focus

3 SETS: Work up in weight each full set. Clusters are 2 reps, rest 10 sec x 3
A: Barbell Glute Bridges (2.2.2); rest 60 sec

3 SETS: Work at light weight, for perfect control
B1: Barbell Single Leg RDL (light ) x 8-10 Reps; rest 30 sec
B2: Single Leg Foot Elevated Glute Bridge (no weight) x 8-10 Reps; rest 30 Sec

WOD: AMRAP 14 MINUTES:

8 TOES 2 BAR
6 UNBROKEN POWER CLEANS (155/115#)
4 HSPU

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

Group Warmup & Mobility

3 SETS:
A1: DB Bench Press @ 30X1; 8 Reps; rest in rotation
A2: DB Hammer Curls (standing, back anchored on wall) @ 30X1; 8 Reps; rest in rotation
A3: 30 SEC Max Compression Hold (hollow body, knees bent); rest 30 sec
A4: Sit Ups or V-Ups x 15-20 Reps; rest in rotation

WOD: FOR TIME:

50 DOUBLE UNDERS (Sub 100 Singles or 100 Jumping Jacks)
40 MOUNTAIN CLIMBERS (total steps)
30 WALL BALL

40 DOUBLE UNDERS (Sub 80 singles or JJ)
30 MOUNTAIN CLIMBERS
20 WALL BALL

30 DOUBLE UNDERS (Sub 60 singles of JJ)
20 MOUNTAIN CLIMBERS
10 WALL BALL

 
Congratulations to all of you who have now completed the first 2 weeks of the Open!

12829067_640536408651_3421528199723747562_o

I’ve heard so many great stories from many of you about your achievements so far, and no doubt there are many more to come.

More than a few tears have been shed with pride, and it makes all of the coaches here so proud to be able to witness so many of you attaining goals you may not have even known you had.

Our video of John from 7 am doing the Masters Scaled 16.2, to our videos of the Kid’s class doing uniquely crafted versions of the Open WODs, to Ana, Julie & Laica doing multiple reps of cleans at a weight well above their previous 1 rep maxes. Even our momWOD is in on the action this year!  There have been so many moments for you all to take part in and celebrate.

12819224_640538125211_4427862365956379447_o

Special shout out to our winners of the PROGENEX prize packs at FNL #2.  We had special prize packs exclusive to Friday Night Lights participants for our top male & female in both RX & scaled divisions generously donated to us.

  • Male RX: Mike Lafleur-Gray
  • Female RX: Ally Rennell
  • Male SC: Hugo De La Torre
  • Female SC: Sharae Tejada

Our deal for 2 bags of PROGENEX Recovery Protein for $100 (normally $130) is STILL GOOD through today at 5pm!

Why today at 5 pm??

…because that’s when 16.2 ends and your scores are due!  Please don’t forget to log your scores!

One last thing.  Did 16.2 have you tripping up on your double unders?  Good news!  Our “Movement of the Month” for March is double unders.  There will be 5 minutes at the top of each class for you to practice your double under skill work.  Honestly, as coaches we can offer you many different tips, but doubles…just…take…practice!

Have a great Monday, and we’ll see you all this week!


Monday’s Training:

CrossFit:

Group Warmup & Mobility

SKILL WORK:  DOUBLE UNDERS

STRENGTH, TECHNIQUE & DEVELOPMENT: UB PRESSING – Split Jerk Cycle

A: Drill # 1: Strict Press in Split Jerk Stance w/ BB (2.2.2.2)
B: Drill #2: Tall Jerks x 3 Reps; EMOM x 5 Sets
C: Drill #3: Jerk Balance x 3 Reps; EMOM x 5 Sets
D: Practice: E90SEC x 6 SETS (9 MINUTES) – Split Jerk x 3 Reps (add weight)

WOD: FOR TIME – AS FAST AS POSSIBLE! (15 MIN TIME CAP)
500 M Row
100 Double Unders
400 M Run
30 CAL Air Assault

Fusion (6:30pm):

COMPLETE THIS STATION ROTATION SERIES 2 x (TOTAL PROGRAM INCL REST IS 42 MINUTES)

STATION 1: ME AND MY KB

AMRAP 5 MINUTES:

10 KB SWINGS
20 M KB Waiter’s Carry (10 M Right Arm + 10 M Left Arm)
10 KB GOBLET SQUATS

REST 2 MINUTES:

STATION 2: ME AND MY DB

AMRAP 5 MINUTES:

10 DB PUSH PRESS
20 M DB WALKING LUNGES
10 DB SNATCH (ALT ARMS)

REST 2 MINUTES:

STATION 3: ME AND MY BOX

AMRAP 5 MINUTES:
10 BOX STEP UP/ DOWNS
100 M RUN
10 BURPEES or BOX BURPEES

momWOD:

Body Composition

3 SETS:
A1: Tempo DB Push Press @40X2; 6 Reps;
A2: Ring Rows 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 12 MINUTES:

6 BURPEE BOX JUMP / STEP UPS
12 WALKING LUNGES (total steps, may add DB’s)
24 SIT UPS


Tuesday’s Training:

CrossFit:

Group Warmup & Mobility

SKILL WORK: DOUBLE UNDERS

Strength, Technique & Development: P.C – Glute focus

3 SETS: Work up in weight each full set. Clusters are 2 reps, rest 10 sec x 3
A: Barbell Glute Bridges (2.2.2); rest 60 sec

3 SETS: Work at light weight, for perfect control
B1: Barbell Single Leg RDL (light ) x 8-10 Reps; rest 30 sec
B2: Single Leg Foot Elevated Glute Bridge (no weight) x 8-10 Reps; rest 30 Sec

WOD: AMRAP 14 MINUTES:

8 TOES 2 BAR
6 UNBROKEN POWER CLEANS (155/115#)
4 HSPU

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

Group Warmup & Mobility

3 SETS:
A1: DB Bench Press @ 30X1; 8 Reps; rest in rotation
A2: DB Hammer Curls (standing, back anchored on wall) @ 30X1; 8 Reps; rest in rotation
A3: 30 SEC Max Compression Hold (hollow body, knees bent); rest 30 sec
A4: Sit Ups or V-Ups x 15-20 Reps; rest in rotation

WOD: FOR TIME:

50 DOUBLE UNDERS (Sub 100 Singles or 100 Jumping Jacks)
40 MOUNTAIN CLIMBERS (total steps)
30 WALL BALL

40 DOUBLE UNDERS (Sub 80 singles or JJ)
30 MOUNTAIN CLIMBERS
20 WALL BALL

30 DOUBLE UNDERS (Sub 60 singles of JJ)
20 MOUNTAIN CLIMBERS
10 WALL BALL

 
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:

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):

 

 
Congratulations to all of you who have now completed the first 2 weeks of the Open!

12829067_640536408651_3421528199723747562_o

I’ve heard so many great stories from many of you about your achievements so far, and no doubt there are many more to come.

More than a few tears have been shed with pride, and it makes all of the coaches here so proud to be able to witness so many of you attaining goals you may not have even known you had.

Our video of John from 7 am doing the Masters Scaled 16.2, to our videos of the Kid’s class doing uniquely crafted versions of the Open WODs, to Ana, Julie & Laica doing multiple reps of cleans at a weight well above their previous 1 rep maxes. Even our momWOD is in on the action this year!  There have been so many moments for you all to take part in and celebrate.

12819224_640538125211_4427862365956379447_o

Special shout out to our winners of the PROGENEX prize packs at FNL #2.  We had special prize packs exclusive to Friday Night Lights participants for our top male & female in both RX & scaled divisions generously donated to us.

  • Male RX: Mike Lafleur-Gray
  • Female RX: Ally Rennell
  • Male SC: Hugo De La Torre
  • Female SC: Sharae Tejada

Our deal for 2 bags of PROGENEX Recovery Protein for $100 (normally $130) is STILL GOOD through today at 5pm!

Why today at 5 pm??

…because that’s when 16.2 ends and your scores are due!  Please don’t forget to log your scores!

One last thing.  Did 16.2 have you tripping up on your double unders?  Good news!  Our “Movement of the Month” for March is double unders.  There will be 5 minutes at the top of each class for you to practice your double under skill work.  Honestly, as coaches we can offer you many different tips, but doubles…just…take…practice!

Have a great Monday, and we’ll see you all this week!


Monday’s Training:

CrossFit:

Group Warmup & Mobility

SKILL WORK:  DOUBLE UNDERS

STRENGTH, TECHNIQUE & DEVELOPMENT: UB PRESSING – Split Jerk Cycle

A: Drill # 1: Strict Press in Split Jerk Stance w/ BB (2.2.2.2)
B: Drill #2: Tall Jerks x 3 Reps; EMOM x 5 Sets
C: Drill #3: Jerk Balance x 3 Reps; EMOM x 5 Sets
D: Practice: E90SEC x 6 SETS (9 MINUTES) – Split Jerk x 3 Reps (add weight)

WOD: FOR TIME – AS FAST AS POSSIBLE! (15 MIN TIME CAP)
500 M Row
100 Double Unders
400 M Run
30 CAL Air Assault

Fusion (6:30pm):

COMPLETE THIS STATION ROTATION SERIES 2 x (TOTAL PROGRAM INCL REST IS 42 MINUTES)

STATION 1: ME AND MY KB

AMRAP 5 MINUTES:

10 KB SWINGS
20 M KB Waiter’s Carry (10 M Right Arm + 10 M Left Arm)
10 KB GOBLET SQUATS

REST 2 MINUTES:

STATION 2: ME AND MY DB

AMRAP 5 MINUTES:

10 DB PUSH PRESS
20 M DB WALKING LUNGES
10 DB SNATCH (ALT ARMS)

REST 2 MINUTES:

STATION 3: ME AND MY BOX

AMRAP 5 MINUTES:
10 BOX STEP UP/ DOWNS
100 M RUN
10 BURPEES or BOX BURPEES

momWOD:

Body Composition

3 SETS:
A1: Tempo DB Push Press @40X2; 6 Reps;
A2: Ring Rows 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 12 MINUTES:

6 BURPEE BOX JUMP / STEP UPS
12 WALKING LUNGES (total steps, may add DB’s)
24 SIT UPS


Tuesday’s Training:

CrossFit:

Group Warmup & Mobility

SKILL WORK: DOUBLE UNDERS

Strength, Technique & Development: P.C – Glute focus

3 SETS: Work up in weight each full set. Clusters are 2 reps, rest 10 sec x 3
A: Barbell Glute Bridges (2.2.2); rest 60 sec

3 SETS: Work at light weight, for perfect control
B1: Barbell Single Leg RDL (light ) x 8-10 Reps; rest 30 sec
B2: Single Leg Foot Elevated Glute Bridge (no weight) x 8-10 Reps; rest 30 Sec

WOD: AMRAP 14 MINUTES:

8 TOES 2 BAR
6 UNBROKEN POWER CLEANS (155/115#)
4 HSPU

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

Group Warmup & Mobility

3 SETS:
A1: DB Bench Press @ 30X1; 8 Reps; rest in rotation
A2: DB Hammer Curls (standing, back anchored on wall) @ 30X1; 8 Reps; rest in rotation
A3: 30 SEC Max Compression Hold (hollow body, knees bent); rest 30 sec
A4: Sit Ups or V-Ups x 15-20 Reps; rest in rotation

WOD: FOR TIME:

50 DOUBLE UNDERS (Sub 100 Singles or 100 Jumping Jacks)
40 MOUNTAIN CLIMBERS (total steps)
30 WALL BALL

40 DOUBLE UNDERS (Sub 80 singles or JJ)
30 MOUNTAIN CLIMBERS
20 WALL BALL

30 DOUBLE UNDERS (Sub 60 singles of JJ)
20 MOUNTAIN CLIMBERS
10 WALL BALL

 
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:

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):

 

 
16.3 is here, and so is our 80’s Friday Night Lights!

I really love 16.3.  It’s simple, old school, CrossFit.  A couplet (2 movements) that aren’t individually particularly challenging or heavy.  It’s a metabolic slammer that is sure to test your engine!

For many of you, I really look forward to seeing you get your first (and maybe second, and third…) bar muscle-up!  There’s nothing quite like the Open to bring out the best in each of us as an athlete.

The Open also brings out the best in each of us as a community.  This week our theme is 80’s night!  Get out your sweatbands, leg warmers, spandex, onesies, cut-off shirts, neon and rock those side-ponys!

If you’ve missed either of our previous FNL events, check out this awesome video from our very own Nacho Campos from 16.2:

Pretty awesome, and we had an even BIGGER turn out at 16.2 than 16.1, so let’s make 16.3 our biggest yet!

Our sponsor for this week is Driven Nutrition.  They make the pre-WOD that we carry in the pro-shop here at High Voltage.

Train with maximum concentration and drive in every workout. Pre-WOD adds energy and intensity to every workout and allows you to feel less tired as your training drains your energy.

Designed to create massive energy, pre-WOD delivers maximum blood flow, oxygenation and nutrient delivery to working muscle tissue. It allows you to concentrate AND sustain your output.

We will have FREE pre-WOD available for ALL of our athletes at FNL 16.3!

Weekend schedule during the Open (next 3 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.

One last thing to mention!  When you see Juan Mundo & Natalie Renteria around the gym make sure to congratulate them.  They’re getting married this weekend!


Friday’s Training:

CrossFit Games Open WOD 16.3:

RX:

7 Minute AMRAP:

10 power snatches (75/55#)
3 bar muscle-ups

Scaled & Scaled Masters:

7 Minute AMRAP:

10 power snatches (45/35#)
5 jumping chest-to-bar pull-ups

Masters:

7 Minute AMRAP:

10 power snatches (65/45#)
5 chest-to-bar pull-ups