What’s all the ruckus about?

Today is just a message to say THANK YOU for making our Murph shirts the best selling apparel item we’ve EVER had!

I sure hope this is a sign of things to come for attendance on the big day!  No doubt it’s always our biggest event of the year, and we love to celebrate with all of you.

It’s just 2 weeks from today on Memorial Day, Monday May 30.

It’s totally FREE, you don’t have to sign-up or anything either.  Just show up and be ready to have FUN!

Friends and family are all welcome to come and participate, or just cheer you on and watch.

Events will be early enough in the day that we’ll be done in time for you to move on to other things you have planned, or…

stay and hang out with CFHV!

We have a huge annual BBQ afterward.  Food, drinks, and of course…our Annual “Feats of Strength”!

We’ll have all the details next week.

Keep and eye out for the blog on this Wednesday, where we have not one, but TWO big announcements about some exciting things about to happen at the gym for the Summer!

One is the return of something that was really popular, the other is something totally brand new that we’ve never done.  Stay tuned!


Monday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: 5 MIN SKILL WORK – HSPU/ INVERSION PROGRESSION

C: STRENGTH, TECHNIQUE & DEVELOPMENT: SNATCH WEEK 3

EMOM x 10 MINUTES- 3 SNATCHES (not touch and go, do proper set up).

WOD: 15 MIN CAP:

1 MILE RUN + AMRAP “CINDY”* in time remaining

* Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats (1 round)

Fusion (6:30pm):

Station 1: 3 ROUNDS (6 Minutes)
1 MIN BURPEES + 30 SEC FRONT PLANK HOLD + 30 SEC REST

Station 2: 3 ROUNDS (6 Minutes)
1 MIN BOX JUMP / STEP UPS + 30 SEC HOLLOW/ MAX COMP. HOLD + 30 SEC REST

Station 3: 3 ROUNDS (6 Minutes)
1 MIN AIR ASSAULT BIKE + 30 SEC FRONT PLANK HOLD + 30 SEC REST

Station 4: 3 ROUNDS (6 Minutes)
1 MIN WALL BALLS + 30 SEC HOLLOW/ MAX COMP. HOLD HOLD + 30 SEC REST

Station 5: 3 ROUNDS (6 Minutes)
1 MIN ROW + 30 SEC FRONT PLANK HOLD + 30 SEC REST

Station 6: 3 ROUNDS (6 Minutes)
1 MIN SLAM BALLS + 30 SEC HOLLOW/ MAX COMP. HOLD HOLD + 30 SEC REST

momWOD:

Body Composition – UB PUSHING

3 SETS:
A1: DB Standing Strict Press @ 40X2; 6 reps; rest 20 sec
A2: DB Push Press x 12 UNBROKEN REPS: rest 20 sec
A3: DB Bench Press @ 40X2; 6 reps; rest 20 sec
A4: Perfect Push Ups / Roll Ups x 12 UNBROKEN REPS: rest 60 sec

WOD: 3 ROUNDS FOR TIME

500 M ROW
15 DB THRUSTERS
30 SIT UPS


Tuesday’s Training:

CrossFit:

A: Group Warmup & Mobility

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

C: Strength, Technique & Development: LEG COMPLEX

3 SETS:
A1: Back Squat x 6 Reps (Heaviest); rest 30 sec – strip weight by 40-50 % (eg. #135)
A2: Back Squat x 12 Reps (@40-50% of B1 – eg. #65); rest 30 sec
A3: Wall Ball Shots x 24 Reps (#20/14); rest 2 minutes

WOD: DOUBLE DT – PARTNER WOD

10 ROUNDS (YOU GO, I GO – Each completes 5 rounds total)

12 DEADLIFTS
9 HANG POWER CLEANS
6 PUSH PRESS

Rx – 155/105#- scale as needed / DB’s for beginners

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

Group Warmup & Mobility 

Strength, Technique & Development – Posterior Chain + Legs Dumbbell Complex:

Complete 8 cycles of this complex – unbroken:
DB ROMANIAN DEADLIFT + DB SQUAT
+
REST 1 MIN
+
1 MINUTE FRONT PLANK HOLD

x 3 TOTAL SETS – going up in weight if possible

WOD: AMRAP 12 MINUTES

5 BURPEES
10 WALL BALL SHOTS
15 DOUBLE UNDERS (30 Singles)
Today is just a message to say THANK YOU for making our Murph shirts the best selling apparel item we’ve EVER had!

I sure hope this is a sign of things to come for attendance on the big day!  No doubt it’s always our biggest event of the year, and we love to celebrate with all of you.

It’s just 2 weeks from today on Memorial Day, Monday May 30.

It’s totally FREE, you don’t have to sign-up or anything either.  Just show up and be ready to have FUN!

Friends and family are all welcome to come and participate, or just cheer you on and watch.

Events will be early enough in the day that we’ll be done in time for you to move on to other things you have planned, or…

stay and hang out with CFHV!

We have a huge annual BBQ afterward.  Food, drinks, and of course…our Annual “Feats of Strength”!

We’ll have all the details next week.

Keep and eye out for the blog on this Wednesday, where we have not one, but TWO big announcements about some exciting things about to happen at the gym for the Summer!

One is the return of something that was really popular, the other is something totally brand new that we’ve never done.  Stay tuned!


Monday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: 5 MIN SKILL WORK – HSPU/ INVERSION PROGRESSION

C: STRENGTH, TECHNIQUE & DEVELOPMENT: SNATCH WEEK 3

EMOM x 10 MINUTES- 3 SNATCHES (not touch and go, do proper set up).

WOD: 15 MIN CAP:

1 MILE RUN + AMRAP “CINDY”* in time remaining

* Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats (1 round)

Fusion (6:30pm):

Station 1: 3 ROUNDS (6 Minutes)
1 MIN BURPEES + 30 SEC FRONT PLANK HOLD + 30 SEC REST

Station 2: 3 ROUNDS (6 Minutes)
1 MIN BOX JUMP / STEP UPS + 30 SEC HOLLOW/ MAX COMP. HOLD + 30 SEC REST

Station 3: 3 ROUNDS (6 Minutes)
1 MIN AIR ASSAULT BIKE + 30 SEC FRONT PLANK HOLD + 30 SEC REST

Station 4: 3 ROUNDS (6 Minutes)
1 MIN WALL BALLS + 30 SEC HOLLOW/ MAX COMP. HOLD HOLD + 30 SEC REST

Station 5: 3 ROUNDS (6 Minutes)
1 MIN ROW + 30 SEC FRONT PLANK HOLD + 30 SEC REST

Station 6: 3 ROUNDS (6 Minutes)
1 MIN SLAM BALLS + 30 SEC HOLLOW/ MAX COMP. HOLD HOLD + 30 SEC REST

momWOD:

Body Composition – UB PUSHING

3 SETS:
A1: DB Standing Strict Press @ 40X2; 6 reps; rest 20 sec
A2: DB Push Press x 12 UNBROKEN REPS: rest 20 sec
A3: DB Bench Press @ 40X2; 6 reps; rest 20 sec
A4: Perfect Push Ups / Roll Ups x 12 UNBROKEN REPS: rest 60 sec

WOD: 3 ROUNDS FOR TIME

500 M ROW
15 DB THRUSTERS
30 SIT UPS


Tuesday’s Training:

CrossFit:

A: Group Warmup & Mobility

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

C: Strength, Technique & Development: LEG COMPLEX

3 SETS:
A1: Back Squat x 6 Reps (Heaviest); rest 30 sec – strip weight by 40-50 % (eg. #135)
A2: Back Squat x 12 Reps (@40-50% of B1 – eg. #65); rest 30 sec
A3: Wall Ball Shots x 24 Reps (#20/14); rest 2 minutes

WOD: DOUBLE DT – PARTNER WOD

10 ROUNDS (YOU GO, I GO – Each completes 5 rounds total)

12 DEADLIFTS
9 HANG POWER CLEANS
6 PUSH PRESS

Rx – 155/105#- scale as needed / DB’s for beginners

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

Group Warmup & Mobility 

Strength, Technique & Development – Posterior Chain + Legs Dumbbell Complex:

Complete 8 cycles of this complex – unbroken:
DB ROMANIAN DEADLIFT + DB SQUAT
+
REST 1 MIN
+
1 MINUTE FRONT PLANK HOLD

x 3 TOTAL SETS – going up in weight if possible

WOD: AMRAP 12 MINUTES

5 BURPEES
10 WALL BALL SHOTS
15 DOUBLE UNDERS (30 Singles)
What’s everybody so freakin’ excited about in this picture??

The “Eat Clean for Summer Lean” Nutrition Challenge!

Check-in and the baseline workout happens TOMORROW, Saturday, April 30 at noon right after Oly Class.

Can’t make it in for the baseline event?  No problem!  Drop me an email at dan@crossfithighvolage.com and let me know when is a good time.  You can do your baseline any time during the first week of the Challenge!

Still haven’t signed up or have a friend or family member that wants to join in?  Just show up and we’ll make sure to get you started in time!

Don’t know what I’m talking about?  Check out the spread in the lobby of the gym, or read on:

30 Day “Eat Clean for Summer Lean”

THE DATES:

  • Sunday, May 1 – Monday, May 30
  • Check-In: Saturday, April 30 @ 12:00pm
    • “Baseline” Workout
    • May be completed any time during the first week.
  • Check-Out: Thursday, May 26 – Monday, May 30
    • Re-test of “baseline” workout from check-in
    • May be re-tested as many times as you want during the above dates!

THE TRACKS:

  • Strict Paleo:
    • New to nutrition & healthy eating
    • Need a “re-set” for your body
    • Unfamiliar with Paleo
    • Weight loss & toning
    • Ability to transition from caffeine, preservatives, & sugars
  • Athlete:
    • All of the above, plus:
    • Additional allotments for higher training volume
    • Supplementation allowances

WHAT IS IN THE CHALLENGE?

  • Meal plans & recipes
  • Private Facebook support group
  • 1 on 1 emails with Certified Nutrition Coach Arielle Zieja
  • Food journals
  • Weekly bonus workouts
  • Body fat testing
  • Check-in & check-out “baseline” workouts
  • Video guides & audiobooks
  • Shopping, cooking, & money saving tips

WHO IS IN CHARGE OF THE NUTRITION?

HOW MUCH?

  • ALL of the above for only $70.00!

Regular schedule this weekend!

  • Saturday @ 9am: Shred Sesh
  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 10am: Olympic Weightlifting (don’t forget that we offer DAYCARE for this class!)
  • Sunday @ 10am: Energizer Long WOD

Friday’s Training:

CrossFit:

Group Warmup & Mobility:
5 MIn Bike / Row / Run+

IN 12 MINUTES (TEAMS OF 2):

From an empty bar, build up to a HEAVY SINGLE DEADLIFT. Each person lifts in rotation. * Score is total of each 1RM.
3 MIN REST / BREAKDOWN / SET UP

IN 18 MINUTES (SAME TEAMS OF 2):
PARTNER 1 WORKS WHILE PARTNER 2 RESTS. THEN SWITCH.

IN 90 SECONDS:
5 Power Snatch (115/85)
5 HANDSTAND PUSH UPS (Scale to HR PUSH UPS)
5 Pull Ups (Sub 1-3 MU)
+
*AMRAP Air Squats in time remaining

P1 RESTS WHILE P1 GOES. ALT SETS FOR 18 MIN (6 SETS). SCORE IS TEAM TOTAL # AIR SQUATS.

Fusion (6:30pm):

Group Warmup & Mobility

8 MIN AMRAP – LOCOMOTION
10 M Bear Crawl
10 M Inchworm
10 M Duck Walk
10 M Horse Walk
10 M Lizard Walk
10 M Ostrich

WOD – YOU GO / I GO (TEAMS OF 2)

P1 Works for 30 sec / P2 Works for 30 sec (rest when not working, duh)

MIN 1: 30 SEC KB SWINGS / 30 SEC REST
MIN 2: 30 SEC SINGLE ARM KB SWING (R) / 30 SEC REST
MIN 3: 30 SEC SINGLE ARM KB SWING (L) / 30 SEC REST
MIN 4: 30 SEC KB SINGLE ARM PUSH PRESS (R) / 30 SEC REST
MIN 5: 30 SEC KB SINGLE ARM PUSH PRESS (L) / 30 SEC REST

MIN 6: REST 1 MINUTE

MIN 7: 30 SEC KB GOBLET SQUAT / 30 SEC REST
MIN 8: 30 SEC KB SUMO DEADLIFT HIGHPULL / 30 SEC REST
MIN 9: 30 SEC KB CLEAN (R) / 30 SEC REST
MIN 10: 30 SEC KB CLEAN (L) / 30 SEC REST
MIN 11: 30 SEC KB SIT UP (on chest) / 30 SEC REST

MIN 12&13 : REST 2 MINUTES

x 2 COMPLETE SETS (26 MINUTES)

momWOD:

Group Warmup & Mobility

“NEVER GOING TO LET YOU GO”

1 Barbell, 2 People – a Classic Love Triangle WOD

Complete the following for time, without ever letting the Barbell touch the ground. One partner works, while the other holds the barbell in Front or Back Rack position.

Rx Loads are 115 / 75 (Scale as needed).

250 M ROW (1 person rows, the other holds BB FRONT RACK)
50 Power Cleans (share work)
200 M BB Walk (both walk, may switch off carry BB)* ADVANCED Rx is OH CARRY
50 Front Squats (share work)
250 M ROW (1 person rows, the other holds BB FRONT RACK)
50 Push Press (share work)
200 M BB Walk (both walk, may switch off carry BB)
50 Back Squats (share work)
250 M ROW (1 person rows, the other holds BB FRONT RACK)
50 Good Mornings (share work)
200 M BB Walk (both walk, may switch off carry BB)

FOR TIME