Bars & Babes

The end of the 2016 CrossFit Games Open is upon us, and today we’ll take on 16.5!

It’s a repeat of 14.5, and if you weren’t here to do it then it will be a mental test. Actually, even if you were here it is going to be a mental test.

This Friday is also very special because we will be having a HUGE party!

It will be immediately following the last heat for Friday Night Lights, and we invite you all to stay and enjoy some food and drink and celebrate all of your hard work over the last 5 weeks.

Today is a time to reflect on all of your accomplishments, putting yourself to the test, and venturing outside your comfort zone.

Maybe it’s a time to revel in a PR or a first time completing a new movement, or maybe it’s a time to take pride in just having participated in each of the 5 WODS with the rest of our awesome community!

We’re also seeing off Katie & Chad Brewster, and tonight will serve as a space to share some time with them before they head off to Arizona to begin a new chapter in their life.

We’ll be providing some basics but this Friday’s BBQ will be potluck style.  We’d love for you to bring something to share.

Even better yet, prepare any of your favorite dishes and bring the recipe along and we’ll put together a nice cook book for the Brewsters to take with them along to Arizona.

Get some rest, work on your strategy, and grab your party hat…Friday is here and it’s time to work hard one last time!

What an amazing Open it’s been!


Friday’s Training:

16.5:

21-18-15-12-9-6-3 reps for time of:
Thrusters
Bar Facing Burpees Over Bar

RX: 95/65#

Scaled/Masters: 65/45#

Scaled Masters: 45/35#

 
The end of the 2016 CrossFit Games Open is upon us, and today we’ll take on 16.5!

It’s a repeat of 14.5, and if you weren’t here to do it then it will be a mental test. Actually, even if you were here it is going to be a mental test.

This Friday is also very special because we will be having a HUGE party!

It will be immediately following the last heat for Friday Night Lights, and we invite you all to stay and enjoy some food and drink and celebrate all of your hard work over the last 5 weeks.

Today is a time to reflect on all of your accomplishments, putting yourself to the test, and venturing outside your comfort zone.

Maybe it’s a time to revel in a PR or a first time completing a new movement, or maybe it’s a time to take pride in just having participated in each of the 5 WODS with the rest of our awesome community!

We’re also seeing off Katie & Chad Brewster, and tonight will serve as a space to share some time with them before they head off to Arizona to begin a new chapter in their life.

We’ll be providing some basics but this Friday’s BBQ will be potluck style.  We’d love for you to bring something to share.

Even better yet, prepare any of your favorite dishes and bring the recipe along and we’ll put together a nice cook book for the Brewsters to take with them along to Arizona.

Get some rest, work on your strategy, and grab your party hat…Friday is here and it’s time to work hard one last time!

What an amazing Open it’s been!


Friday’s Training:

16.5:

21-18-15-12-9-6-3 reps for time of:
Thrusters
Bar Facing Burpees Over Bar

RX: 95/65#

Scaled/Masters: 65/45#

Scaled Masters: 45/35#

 
This is by far my favorite week of my favorite 5 weeks of the year…it’s week 1 of the CrossFit Games Open!

Each week for the next 5 weeks CrossFit HQ will release a WOD that hundreds of thousands of athletes from around the world will participate in and log their scores.

It’s a worldwide community event for everyone who enjoys CF to participate in and share the experience.  There are RX and scaled divisions, so literally everybody can participate no matter their ability level.

It can be a way to put yourself to the test to see how far you’ve come from last year, from when you started training, or just to try something new and go a little outside your comfort zone.

The best part is you get to do it surrounded with guidance from all of our great coaches, and the support of the best community in Burbank!

Our “Friday Night Lights” events are notorious even with other CF gyms in the area as being an amazing environment of positive energy and amazing fun!

Don’t believe me?  Not fired up yet?  Check this out from LAST YEAR!

It’s not too late to sign up if you haven’t yet!  During the Open the WOD for all classes every Friday is going to BE whatever the Open workout is for that week.  You’re going to do the work anyway, so why not sign up?

Register here: http://games.crossfit.com/ and don’t forget to choose “CrossFit High Voltage” as your affiliate!

One last great piece of news…

We had another awesome Coach’s meeting this past weekend and talked about a lot of new exciting things that we’re going to work hard to bring your way!

We’re constantly working to bring you the best, and we have some great new things to implement in your upcoming training.  We also just might be headed toward some REALLY awesome new programs coming up after the Open…but more on that at a future date.

Have a great Monday!


Monday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: Pre-WOD Skill Work EMOM 5: Inversions / HSPU

C: Strength, Technique & Development: Cleans

Drill #1: Practice 3 Reps “Arch Angel Drops”
Drill #2: 5-10 Reps just from top of Superman Pull through “HIT” at hips and into “Arch Angel”
Drill #3: Put it all together on Coach Cue – today from 1st Pull on floor

PRACTICE CLUSTERS: 12 MINUTES

EVERY 3 MINUTES x 4 SETS (12 MINUTES): SQUAT CLEAN (3.2.1)*

D: WOD: 15 MIN TIME CAP

10 DEADLIFT 135/95#
10 WALL BALL #20/14#
10 BAR HOP BURPEE

15 DEADLIFT 185/135#
15 WALL BALL
10 BAR HOP BURPEE

20 DEADLIFT 225/155#
20 WALL BALL
10 BAR HOP BURPEE

25 DEADLIFT 255/185#
25 WALL BALL
10 BAR HOP BURPEE


Fusion (6:30pm):

Group Warmup & Mobility

Work in teams of 3 – the rotation is set by pace of the runner. Every time runner returns, switch stations.

AMRAP 30 MINUTES:

Station 1: RUN 400 M (when done, switch to row)
Station 2: ROW (until runner comes back, then switch to bike)
Station 3: BIKE (until runner comes back, then switch to run)
+
After each cycle (3 stations), stop and do 50 Double Unders (each) (Sub 100 Singles), then start up again on rotation.

momWOD:

Group Warmup & Mobility

3 SETS:
A1: Floor Seated (no assist, legs straight) DB Press @ 30X2; 8-10 Reps; rest 30 sec
A2: Ring Rows @ 30X2; 6-8 Reps; rest 30 sec

TABATA STYLE ROTATION – :20 ON / :10 OFF each movement x 6 SETS (12 MIN)

B1: SINGLE ARM DB SNATCH (RIGHT)
B2: SINGLE ARM DB SNATCH (LEFT)
B3: DOUBLE ARM DB PUSH PRESS
B4: DB BURPEES (no jump)

WOD: AMRAP 8 MINUTES
30 AIR SQUATS
200 M RUN


Tuesday’s Training:

CrossFit:

A: GROUP WARMUP & MOBILITY

B: SKILL PROGRESSION EMOM 5 – INVERSIONS / HSPU

C: STRENGTH, TECHNIQUE & DEVELOPMENT:
TEST PROGRESSION FOR 1RM BACK SQUAT:

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

REST 5 MINUTES

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

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

D: WOD – AMRAP 10 MINUTES:

PICK ONE:
BIKE
ROW
or
RUN(100M)
* EVERY MINUTE ON THE MINUTE STOP AND DO 5 TOES TO BAR

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

Group Warmup & Mobility

STRENGTH, TECHNIQUE & DEVELOPMENT:

3 SETS:
A1: STRICT DB PRESS @ 40X2; 6 REPS; REST 30 SEC
A2: DB PUSH PRESS x 10-12 REPS UNBROKEN; REST 60 SEC

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

B1: BOX JUMPS
B2: Accumulate AMSAP in :45 – Bottom of Dip on Rings or Box / :15 Rotate
B3: COSSACK SQUATS
B4: Accumulate AMSAP in :45 – Top of Rings full extension / :15 Rotate
B5: ALT. JUMP LUNGES
B6: Accumulate AMSAP in :45 – Chin over pull up bar (scap retract) / :15 Rotate
B7: SQUAT – TUCK JUMPS
B8: Accumulate AMSAP in :45 – Chest to Rings (horizontal) / :15 Rotate
The end of the 2016 CrossFit Games Open is upon us, and today we’ll take on 16.5!

It’s a repeat of 14.5, and if you weren’t here to do it then it will be a mental test. Actually, even if you were here it is going to be a mental test.

This Friday is also very special because we will be having a HUGE party!

It will be immediately following the last heat for Friday Night Lights, and we invite you all to stay and enjoy some food and drink and celebrate all of your hard work over the last 5 weeks.

Today is a time to reflect on all of your accomplishments, putting yourself to the test, and venturing outside your comfort zone.

Maybe it’s a time to revel in a PR or a first time completing a new movement, or maybe it’s a time to take pride in just having participated in each of the 5 WODS with the rest of our awesome community!

We’re also seeing off Katie & Chad Brewster, and tonight will serve as a space to share some time with them before they head off to Arizona to begin a new chapter in their life.

We’ll be providing some basics but this Friday’s BBQ will be potluck style.  We’d love for you to bring something to share.

Even better yet, prepare any of your favorite dishes and bring the recipe along and we’ll put together a nice cook book for the Brewsters to take with them along to Arizona.

Get some rest, work on your strategy, and grab your party hat…Friday is here and it’s time to work hard one last time!

What an amazing Open it’s been!


Friday’s Training:

16.5:

21-18-15-12-9-6-3 reps for time of:
Thrusters
Bar Facing Burpees Over Bar

RX: 95/65#

Scaled/Masters: 65/45#

Scaled Masters: 45/35#

 
This is by far my favorite week of my favorite 5 weeks of the year…it’s week 1 of the CrossFit Games Open!

Each week for the next 5 weeks CrossFit HQ will release a WOD that hundreds of thousands of athletes from around the world will participate in and log their scores.

It’s a worldwide community event for everyone who enjoys CF to participate in and share the experience.  There are RX and scaled divisions, so literally everybody can participate no matter their ability level.

It can be a way to put yourself to the test to see how far you’ve come from last year, from when you started training, or just to try something new and go a little outside your comfort zone.

The best part is you get to do it surrounded with guidance from all of our great coaches, and the support of the best community in Burbank!

Our “Friday Night Lights” events are notorious even with other CF gyms in the area as being an amazing environment of positive energy and amazing fun!

Don’t believe me?  Not fired up yet?  Check this out from LAST YEAR!

It’s not too late to sign up if you haven’t yet!  During the Open the WOD for all classes every Friday is going to BE whatever the Open workout is for that week.  You’re going to do the work anyway, so why not sign up?

Register here: http://games.crossfit.com/ and don’t forget to choose “CrossFit High Voltage” as your affiliate!

One last great piece of news…

We had another awesome Coach’s meeting this past weekend and talked about a lot of new exciting things that we’re going to work hard to bring your way!

We’re constantly working to bring you the best, and we have some great new things to implement in your upcoming training.  We also just might be headed toward some REALLY awesome new programs coming up after the Open…but more on that at a future date.

Have a great Monday!


Monday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: Pre-WOD Skill Work EMOM 5: Inversions / HSPU

C: Strength, Technique & Development: Cleans

Drill #1: Practice 3 Reps “Arch Angel Drops”
Drill #2: 5-10 Reps just from top of Superman Pull through “HIT” at hips and into “Arch Angel”
Drill #3: Put it all together on Coach Cue – today from 1st Pull on floor

PRACTICE CLUSTERS: 12 MINUTES

EVERY 3 MINUTES x 4 SETS (12 MINUTES): SQUAT CLEAN (3.2.1)*

D: WOD: 15 MIN TIME CAP

10 DEADLIFT 135/95#
10 WALL BALL #20/14#
10 BAR HOP BURPEE

15 DEADLIFT 185/135#
15 WALL BALL
10 BAR HOP BURPEE

20 DEADLIFT 225/155#
20 WALL BALL
10 BAR HOP BURPEE

25 DEADLIFT 255/185#
25 WALL BALL
10 BAR HOP BURPEE


Fusion (6:30pm):

Group Warmup & Mobility

Work in teams of 3 – the rotation is set by pace of the runner. Every time runner returns, switch stations.

AMRAP 30 MINUTES:

Station 1: RUN 400 M (when done, switch to row)
Station 2: ROW (until runner comes back, then switch to bike)
Station 3: BIKE (until runner comes back, then switch to run)
+
After each cycle (3 stations), stop and do 50 Double Unders (each) (Sub 100 Singles), then start up again on rotation.

momWOD:

Group Warmup & Mobility

3 SETS:
A1: Floor Seated (no assist, legs straight) DB Press @ 30X2; 8-10 Reps; rest 30 sec
A2: Ring Rows @ 30X2; 6-8 Reps; rest 30 sec

TABATA STYLE ROTATION – :20 ON / :10 OFF each movement x 6 SETS (12 MIN)

B1: SINGLE ARM DB SNATCH (RIGHT)
B2: SINGLE ARM DB SNATCH (LEFT)
B3: DOUBLE ARM DB PUSH PRESS
B4: DB BURPEES (no jump)

WOD: AMRAP 8 MINUTES
30 AIR SQUATS
200 M RUN


Tuesday’s Training:

CrossFit:

A: GROUP WARMUP & MOBILITY

B: SKILL PROGRESSION EMOM 5 – INVERSIONS / HSPU

C: STRENGTH, TECHNIQUE & DEVELOPMENT:
TEST PROGRESSION FOR 1RM BACK SQUAT:

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

REST 5 MINUTES

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

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

D: WOD – AMRAP 10 MINUTES:

PICK ONE:
BIKE
ROW
or
RUN(100M)
* EVERY MINUTE ON THE MINUTE STOP AND DO 5 TOES TO BAR

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

Group Warmup & Mobility

STRENGTH, TECHNIQUE & DEVELOPMENT:

3 SETS:
A1: STRICT DB PRESS @ 40X2; 6 REPS; REST 30 SEC
A2: DB PUSH PRESS x 10-12 REPS UNBROKEN; REST 60 SEC

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

B1: BOX JUMPS
B2: Accumulate AMSAP in :45 – Bottom of Dip on Rings or Box / :15 Rotate
B3: COSSACK SQUATS
B4: Accumulate AMSAP in :45 – Top of Rings full extension / :15 Rotate
B5: ALT. JUMP LUNGES
B6: Accumulate AMSAP in :45 – Chin over pull up bar (scap retract) / :15 Rotate
B7: SQUAT – TUCK JUMPS
B8: Accumulate AMSAP in :45 – Chest to Rings (horizontal) / :15 Rotate
Coming up this Friday for Friday Night Lights 16.4 we have another awesome sponsor: RX Bars!

Many of you already devour these things at a frenzied pace.  They’re the bars we carry in the pro-shop in the lobby that have literally all of their ingredients listed on the front of the label.

All real food, generally 5 ingredients or less.  Delicious, nutritious, and a great deal at only $3.00 a bar!

Well that deal is about to get better!

cfhv_rto_banner rxbar

As part of their sponsorship for 16.4, anytime from Thursday @ 5pm when the WOD is announced, until Monday @ 5pm when your scores are due, we’re offering a DEEP discount.

Buy a box of 12 bars for 25% off!  You can mix and match ANY flavors you want with this special offer!  Only $27 (down from $36) for a box of 12 bars!

We have limited stock in our closet, so get yours quick!

Our other announcement today is to remind you that THIS Saturday, March 19 @ 11:30am (after open gym) is our ladies only special farewell WOD with Katie!

As per her request, it’s a “shorts only” class, and we really would like to encourage as many of our women as possible to come out to this special WOD and see Katie off proper!

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Wednesday’s Training:

CrossFit:

Group Warmup & Mobility


15 SEC Easy Assault Bike + 15 SEC HARD effort
Banded Lateral Walks (10 steps each direction)
15 SEC Easy Assault Bike + 15 SEC HARD effort
Banded Squats (15 Reps)
15 SEC Easy Assault Bike + 15 SEC HARD effort
Frogger – Broad Jumps (Plank to Bottom of Squat + Broad Jump) – 10 M
15 SEC Easy Assault Bike + 15 SEC HARD effort
Walking Lunges x 20 M

90/90 Stretch (60 sec) + Pigeon Stretch (60 Sec) x Each side

Strength, Technique & Development: Unilateral Leg Strength:

3 SETS: Coach to count tempo in unison
A1: Barbell Reverse Lunges from Deficit @ 30X1; 8 reps total alt.; rest 30 sec
A2: Lateral Russian Step Ups OR Pistols x 8 Reps each leg; rest 60 sec

WOD: AMRAP LADDER – 7 MINUTES:
3/3; 6/6; 9/9; 12/12; 15/15…etc.

Thrusters (#95/65)
C2B

Fusion (6:30pm):

Group Warmup & Mobility

CHIPPER- 30 MIN AMRAP:

100 SINGLE JUMPS or DUBS
80 M SHUTTLE RUN (8 x 10 M SHUTTLE RUN)
60 CAL ROW
400 M RUN
20 BURPEES
40 SIT UPS
60 WALKING LUNGES (total steps)
80 WALL BALL SHOTS
100 SINGLE JUMPS or DUBS

momWOD:

Group Warmup & Mobility

Barbell – Technique – Learning the OH Receiving position and the OH Squat

A: BB Behind the neck Strict Press (2.2.2.2)* x 2 sets
– perform 2 reps every 15 seconds

B: BB Behind the neck PUSH PRESS x 3 Reps EMOM 5

C: OVERHEAD SQUAT x 5 Reps @ 4011; rest 60 sec; 3 SETS

WOD: 21-15-9:

DB THRUSTERS
BURPEES


Thursday’s Training:

CrossFit:

Group Warmup & Mobility

A: Locomotion – 2 SETS (6 MIN CAP):
10 M BEAR CRAWL
10 M INCH WORM
20 M SINGLE ARM KB WAITER’S CARRY (EACH ARM)
10 x ALT. SINGLE ARM BEAR TO BRIDGE
1 x WALL WALK w/ 10 SHOULDER TAPS

B: Skill: Turkish Get Up – Review & Accumulate
Allow 5 MINUTES to practice and accumulate AMRAP. Build up weight.

C: KB Conditioning (25 MIN):

IN 3 MINUTES:
20 SEC 100% EFFORT AIR ASSAULT
+
10 BOX JUMP OVERS
+
AMRAP** RUSSIAN KB SWINGS (in time remaining)

REST 2 MINUTES
x 5 SETS

** Each set, the AMRAP KB Movement will change

Set 1 – Russian KB Swings
Set 2 – Single Arm KB Push Press (switch arms every 5 reps)
Set 3 – Russian KB Swings
Set 4 – Single Arm KB Snatch or Swing (switch arms every 5 reps)
Set 5 – Russian KB Swings

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

Group Warmup & Mobility

A: PRACTICE – COMPLETE 30 REPS (rest as needed):
L1 – Floor Seated DB Press
L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)

B: THE PRESS – AS APPLIED TO BARBELL:
1: Strict BB Press – Perform 2 reps every 15 sec for 2 minutes (8 sets)
2: BB Push Press x 3 Reps – EMOM 6 MINUTES

C: THE PRESS* – AS APPLIED TO WOD:
14 MIN AMRAP:

8 RING ROWS
16 DB PUSH PRESS*
8 PUSH UPS / ROLL UPS
16 BOX JUMPS / STEP UPS