So Excited!

What’s Andrea so excited about?  Well…the great thing is I pulled that picture from our Facebook page, so I can really tell you whatever I want at this point to associate with the picture. Haha.

It’s a picture from this year’s Open, and my guess is she was pumped to see one of her friends doing amazing things during a WOD.

That’s what every day here at HV is all about.  Sharing in each other’s success, supporting one another during our struggles, and celebrating when we accomplish our goals together.

That support system is what gets results, and with our Nutrition Challenge starting on Sunday, that’s what will guarantee everyone’s mutual success.

It all begins with a “baseline” workout test-in THIS Saturday at noon right after Olympic Drills for Skills Class.  

This is the workout you will test, and then re-test at the end of Challenge so you have measurable fitness results. Losing pounds or inches is great, but we want to test your fitness too!

Sign-up in the lobby, and if you can’t make it on Saturday, you can do your baseline anytime in the first week of the Challenge.

Any questions?  Email me at dan@crossfithighvoltage.com


Wednesday’s Training:

CrossFit:

Group Warmup

Technique & Development: Clean

Find your 1RM Clean OR HANG 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 2 Clean or Hang Clean.

WOD: “GRACE”:
30 x Clean and Jerks – for time (135/95#)

Fusion (6:30pm):

Group Warmup & Mobility

AMRAP 40 MINUTES:

100 M RUN
10 PULL UPS or RING ROWS
10 BURPEES
200 M FARMER’S CARRY
20 WALL BALL SHOTS
20 WALKING LUNGES
500 M ROW

momWOD:

Group Warmup & Mobility

Barbell Strength – Bench Press “Drop Sets”

3 SETS:
A1: Barbell Close Grip Bench Press @ 30X1; 4-6 Reps (coach to count tempo); rest 30 sec (drop lbs)
A2: Barbell Bench Press (reg grip) x 12 Unbroken Reps (weight should be 40-50 % lighter than A1)
A3: Push Up / Roll Ups x 24 Reps; rest 60 sec

WOD: 3 RFT

400 M RUN
30 ALT. DB SNATCH
15 PULL UPS (Scale to Jumping Pull Ups – stay vertical)


Thursday’s Training:

CrossFit:

Group Warmup & Mobility

Gymnastics Skill Progression – Week 1 HSPU / Inversions (10 MIN)

WOD: “WE BE RUNNIN'” (Map 1 – 2nd Cycle – LONGER!!!) – 32 MIN PROGRAM

16 Sets: (32 Min)
35 Sec Run @ 91-96% Perceived Effort**
Rest 1:25 – in this time, walk back to start line, slowly.

**91-96% PRE – The key here is PACING. You should be able to maintain your effort (therefore distance) every single round WITHOUT slowing down. Running at a 91-96% effort means it should be difficult for you to speak clearly, not speechless, but not able to carry on a conversation at all.

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

Group Warmup & Mobility

A: THE AIR SQUAT
Perform an AIR SQUAT – hit the “down position” every time the song calls for down, up when up. Done to the song “FLOWERS” by MOBY – FIND IT (Bring Sally Up).

B: THE SQUAT W/ BARBELL & WBS
3 SETS:
B1: BACK SQUAT X 6 REPS
B2: WALL BALL SHOTS X 12 REPS (UNBROKEN – HEAVIER THAN YOUR NORMAL)

C: WOD – NO SQUATS:) – “Running Annie” = 20 MIN TIME CAP

50 Double Unders (2:1 Singles)
50 Sit Ups
800 M RUN
40 Double Unders
40 Sit Ups
400 M RUN
30 Double Unders
30 Sit Ups
200 M RUN
20 Double Unders
20 Sit Ups
100 M RUN
10 Double Unders
10 Sit Ups
10 M RUN