#1 Rule at the Gym

Look at that bear.  Isn’t he cute?  He’s waving to you as if to say, “hello friend!”

Wrong.

Bears are wild animals.  That bear will probably rip your face off if you got too close to him.  Bears don’t say hello to people.

Even though none of us are bears, and this bear isn’t actually waving hello, we can all still learn a little something from his posture.

The best part of CrossFit is belonging to a community. We’re all pretty tight nit, and we enjoy each other’s company and pushing one another to work hard every day.

No doubt that High Voltage has one of the best communities around, and I’m really proud of how supportive you all are of one another.

What about new people though?

Yep.  I said it.

It can be pretty intimidating for someone new coming into such a tight group of people.  It’s overwhelming enough if you’re just beginning your fitness journey to look around and see a bunch of athletes working hard and doing things that you don’t think you’ll ever be able to do.

We have a group that comes from a wide variety of backgrounds and ages, but within these walls we should all be the same, and we should all feel welcome!

I just wanted to take a little opportunity today for us all to remember to do like the bear looks like he’s doing in the picture, and say hello!

If you see a new face?  Introduce yourself!  See another member struggling?  Encourage them!

I want our gym to be a gym that is KNOWN for being welcoming to new members, and where no one is a stranger.

Please help me lead this charge.  I promise no one will bite…they aren’t a bear.


I also wanted to take an opportunity to give a big CONGRATULATIONS to our own Coach Ryan House and Gina Fratianne who got married this weekend!  I’ve personally had the pleasure of watching their relationship blossom over the past few years, and it was such a beautiful day to witness the two of them commit to each other for a lifetime.  Make sure to congratulate them when you see them at the box!

13124640_10209298168242075_3846937420994633964_n


Monday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: STRENGTH, TECHNIQUE & DEVELOPMENT: SNATCH WEEK 2

1. DRILL #1:  10 Reps x Angel Drops w/:10 HOLD
2. DRILL #2: DIP – TORSO HINGE TO KNEE – SUPERMAN PULL – HIT & CATCH: 3 Reps x 3 MINUTES.
3: 6 MIN EMOM: 2 x HANG SNATCH + 3 OHS

C: WOD – ANOTHER LADDER:

30-25-20-15-10-5
KETTLE BELL SWINGS*

* After each round, complete 20 Double Unders + 5 Pull Ups (or 1-3 Muscle Ups)

Fusion (6:30pm):

35 MIN PROGRAM:

7 MIN STATION A:
3 MIN – BIKE OR ROW
2 MIN – WALL BALL SHOTS
1 MIN – BURPEES
REST 1 MIN
+
7 MIN STATION B:
EMOM x 6: 30 DOUBLE UNDERS + 30 SEC SIT UPS
REST 1 MIN
+
7 MIN STATION C (Same as A):
3 MIN – BIKE OR ROW
2 MIN – WALL BALL SHOTS
1 MIN – BURPEES
REST 1 MIN
+
7 MIN STATION D:
EMOM x 6: 30 KB SWINGS + 30 SEC FRONT PLANK HOLDS
REST 1 MIN
+
7 MIN STATION E(Same as A):
3 MIN – BIKE OR ROW
2 MIN – WALL BALL SHOTS
1 MIN – BURPEES

momWOD:

Body Composition – Legs:

3 SETS:
A1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
A2: 30 sec Max Compression Hold; 30 sec rest

2 SETS:
B1: Lateral Step Ups w/ DB x 10 Reps each side; rest 30sec
B2: Banded Glute Bridges x 10 Reps; rest 30sec
B3: Wall Ball Hamstring Curls x 10 Reps; rest 30 sec

WOD: “KAREN”:

150 WALL BALL SHOTS – FOR TIME!


Tuesday’s Training:

CrossFit:

A: Group Warmup & Mobility

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

C: Strength, Technique & Development: LEG COMPLEX:

Complete ONE COMPLEX EVERY 4-5 MINUTES. Total TIME IS 30 MINUTES (so 6-7 total sets). Add weight as earned:

ONE COMPLEX = UNBROKEN BARBELL MOVEMENTS:
5 x DEADLIFT
4 x HANG POWER CLEAN
3 x FRONT SQUAT
2 x ALT. LUNGES
1 x THRUSTER

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

Group Warmup & Mobility

Barbell Strength, Technique & Development:

3 SETS:
A1: ROMANIAN DEADLIFT @ 30X1; 6 Reps; rest 30 sec
A2: PENDLAY ROW x 8 REPS; rest 60 sec

WOD: 50-40-30-20-10:

WALL BALL
DOUBLE UNDERS
Look at that bear.  Isn’t he cute?  He’s waving to you as if to say, “hello friend!”

Wrong.

Bears are wild animals.  That bear will probably rip your face off if you got too close to him.  Bears don’t say hello to people.

Even though none of us are bears, and this bear isn’t actually waving hello, we can all still learn a little something from his posture.

The best part of CrossFit is belonging to a community. We’re all pretty tight nit, and we enjoy each other’s company and pushing one another to work hard every day.

No doubt that High Voltage has one of the best communities around, and I’m really proud of how supportive you all are of one another.

What about new people though?

Yep.  I said it.

It can be pretty intimidating for someone new coming into such a tight group of people.  It’s overwhelming enough if you’re just beginning your fitness journey to look around and see a bunch of athletes working hard and doing things that you don’t think you’ll ever be able to do.

We have a group that comes from a wide variety of backgrounds and ages, but within these walls we should all be the same, and we should all feel welcome!

I just wanted to take a little opportunity today for us all to remember to do like the bear looks like he’s doing in the picture, and say hello!

If you see a new face?  Introduce yourself!  See another member struggling?  Encourage them!

I want our gym to be a gym that is KNOWN for being welcoming to new members, and where no one is a stranger.

Please help me lead this charge.  I promise no one will bite…they aren’t a bear.


I also wanted to take an opportunity to give a big CONGRATULATIONS to our own Coach Ryan House and Gina Fratianne who got married this weekend!  I’ve personally had the pleasure of watching their relationship blossom over the past few years, and it was such a beautiful day to witness the two of them commit to each other for a lifetime.  Make sure to congratulate them when you see them at the box!

13124640_10209298168242075_3846937420994633964_n


Monday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: STRENGTH, TECHNIQUE & DEVELOPMENT: SNATCH WEEK 2

1. DRILL #1:  10 Reps x Angel Drops w/:10 HOLD
2. DRILL #2: DIP – TORSO HINGE TO KNEE – SUPERMAN PULL – HIT & CATCH: 3 Reps x 3 MINUTES.
3: 6 MIN EMOM: 2 x HANG SNATCH + 3 OHS

C: WOD – ANOTHER LADDER:

30-25-20-15-10-5
KETTLE BELL SWINGS*

* After each round, complete 20 Double Unders + 5 Pull Ups (or 1-3 Muscle Ups)

Fusion (6:30pm):

35 MIN PROGRAM:

7 MIN STATION A:
3 MIN – BIKE OR ROW
2 MIN – WALL BALL SHOTS
1 MIN – BURPEES
REST 1 MIN
+
7 MIN STATION B:
EMOM x 6: 30 DOUBLE UNDERS + 30 SEC SIT UPS
REST 1 MIN
+
7 MIN STATION C (Same as A):
3 MIN – BIKE OR ROW
2 MIN – WALL BALL SHOTS
1 MIN – BURPEES
REST 1 MIN
+
7 MIN STATION D:
EMOM x 6: 30 KB SWINGS + 30 SEC FRONT PLANK HOLDS
REST 1 MIN
+
7 MIN STATION E(Same as A):
3 MIN – BIKE OR ROW
2 MIN – WALL BALL SHOTS
1 MIN – BURPEES

momWOD:

Body Composition – Legs:

3 SETS:
A1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
A2: 30 sec Max Compression Hold; 30 sec rest

2 SETS:
B1: Lateral Step Ups w/ DB x 10 Reps each side; rest 30sec
B2: Banded Glute Bridges x 10 Reps; rest 30sec
B3: Wall Ball Hamstring Curls x 10 Reps; rest 30 sec

WOD: “KAREN”:

150 WALL BALL SHOTS – FOR TIME!


Tuesday’s Training:

CrossFit:

A: Group Warmup & Mobility

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

C: Strength, Technique & Development: LEG COMPLEX:

Complete ONE COMPLEX EVERY 4-5 MINUTES. Total TIME IS 30 MINUTES (so 6-7 total sets). Add weight as earned:

ONE COMPLEX = UNBROKEN BARBELL MOVEMENTS:
5 x DEADLIFT
4 x HANG POWER CLEAN
3 x FRONT SQUAT
2 x ALT. LUNGES
1 x THRUSTER

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

Group Warmup & Mobility

Barbell Strength, Technique & Development:

3 SETS:
A1: ROMANIAN DEADLIFT @ 30X1; 6 Reps; rest 30 sec
A2: PENDLAY ROW x 8 REPS; rest 60 sec

WOD: 50-40-30-20-10:

WALL BALL
DOUBLE UNDERS
Here at CFHV we’re always trying to mix it up and find new and exciting ways for you all to train.

Sometimes you gotta think outside the box, and sometimes you have to seek some higher education.

Coach Jose is one of the OG Coaches here at HV, and he has really been stepping up his education game for sometime.  Not just in CrossFit, Olympic Weightlifting, and Strongman…but he’s also a recent college graduate!

Now we all get to reap the benefits of that great knowledge as we introduce an ALL NEW class to CFHV for the first time in our history…and we’re calling it strongWOD!

We’re giving our Olympic Drills for Skills class on Saturdays a break for now (don’t worry, it’ll be back!), and in it’s place at 10am after the Shred Sesh will be our strongWOD class.

This class will implement things that are more like what you’ll encounter in real life.  Lifting odd objects, midline stabilization (that’s abs!), asymmetric exercises (one side at a time), and myriad of other cool new ways to move!

Sandbags, yoke carries, farmer’s carry, sled pulls, prowler pushing, tire flips, Atlas stone, sledgehammer, the list goes on…and don’t forget you get to enjoy the awesome California Summer outdoors more with this class!

If you have an Unlimited or any other regular CrossFit membership, this class is already included and absolutely FREE!

Only have a Fitness/Fusion, momWOD, or Open Gym membership and want to get in on the fun?  No Problem!  You can add a class at the kiosk when you sign-in!

Guess what though?  We know you’re all going to love it so much, the first one is on us!  Come check it out THIS Saturday @10am!


Wednesday’s Training:

CrossFit:

Strength, Technique & Development:

3 SETS:
A1: Rear Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
A2: 30 sec Max Compression Hold; rest 30 sec

WOD: ALT. STATION ROTATION (4 x 4 SETS = 16 MINUTES)

Station 1: Assault Bike (8-10 CAL)
Station 2: Box Jumps / Step Ups Max Reps
Station 3: Low Ring Front Plank Hold (30 sec accumulate); rest 30
Station 4: Toes To Bar (Scale as needed)

Fusion (6:30pm):

38 MIN PROGRAM – 3 STATIONS

2 SETS (12 MIN):
3 MIN ROW
2 MIN KB SWINGS
1 MIN SIT UPS

REST 1 MIN

2 SETS (12 MIN):
3 MIN BIKE
2 MIN WALL BALL SHOTS
1 MIN BURPEES

REST 1 MIN

2 SETS (12 MIN):
3 MIN JUMP ROPE
2 MIN BOX JUMPS / STEP UPS
1 MIN SLAM BALLS

momWOD:

Strength, Technique & Development: Deadlift

A: Warmup Sets @ 50%: 2 Reps E15SEC x 8 SETS

B: Work Sets: Building up in weight, complete 5 sets of 5 Reps DL.

WOD: ALT. EMOM STATION ROTATION (4 Stations, 4 Sets = 16 MIN)

MIN 1: Slam Balls
MIN 2: Burpees
MIN 3: Sit Ups
MIN 4: Double Unders / Jump Rope


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: Gymnastics Progression – WEEK 1 – DIPS – 10 MINUTES

C: SKILL – TECH REVIEW & PRACTICE:
TURKISH GET UP
SINGLE ARM SWING (RUSSIAN)

5 SETS:

A1: TURKISH GET UP x 2 REPS EACH SIDE; rest 30 Sec
A2: SINGLE ARM KB SWING x 10 REPS EACH SIDE; rest 30 sec
A3: MAX COMPRESSION HOLD (HB or BENT KNEE) x 30 Sec; rest 30sec

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

In teams of 3, share equipment and complete the following cycle of movements – adding weight each set if possible. Rotate stations every 90 Seconds for a total of 5 rounds. (One round takes 4.5 minutes, there are 5 rounds, so this will take 22.5 minutes)

ALT STATIONS EVERY 90 SECONDS (Reps go down each set, weight goes up):

A1: Deadlift (10,8,6,4,2)
A2: KB Goblet Squat (25, 20, 15, 10, 5)
A3: Bench Press (10,8,6,4,2)

WOD: 10 MIN AMRAP

DOUBLE UNDERS / SINGLE JUMPS – complete amrap in 10 MInutes, but EMOM you must stop and do 2 burpees.
Look at that bear.  Isn’t he cute?  He’s waving to you as if to say, “hello friend!”

Wrong.

Bears are wild animals.  That bear will probably rip your face off if you got too close to him.  Bears don’t say hello to people.

Even though none of us are bears, and this bear isn’t actually waving hello, we can all still learn a little something from his posture.

The best part of CrossFit is belonging to a community. We’re all pretty tight nit, and we enjoy each other’s company and pushing one another to work hard every day.

No doubt that High Voltage has one of the best communities around, and I’m really proud of how supportive you all are of one another.

What about new people though?

Yep.  I said it.

It can be pretty intimidating for someone new coming into such a tight group of people.  It’s overwhelming enough if you’re just beginning your fitness journey to look around and see a bunch of athletes working hard and doing things that you don’t think you’ll ever be able to do.

We have a group that comes from a wide variety of backgrounds and ages, but within these walls we should all be the same, and we should all feel welcome!

I just wanted to take a little opportunity today for us all to remember to do like the bear looks like he’s doing in the picture, and say hello!

If you see a new face?  Introduce yourself!  See another member struggling?  Encourage them!

I want our gym to be a gym that is KNOWN for being welcoming to new members, and where no one is a stranger.

Please help me lead this charge.  I promise no one will bite…they aren’t a bear.


I also wanted to take an opportunity to give a big CONGRATULATIONS to our own Coach Ryan House and Gina Fratianne who got married this weekend!  I’ve personally had the pleasure of watching their relationship blossom over the past few years, and it was such a beautiful day to witness the two of them commit to each other for a lifetime.  Make sure to congratulate them when you see them at the box!

13124640_10209298168242075_3846937420994633964_n


Monday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: STRENGTH, TECHNIQUE & DEVELOPMENT: SNATCH WEEK 2

1. DRILL #1:  10 Reps x Angel Drops w/:10 HOLD
2. DRILL #2: DIP – TORSO HINGE TO KNEE – SUPERMAN PULL – HIT & CATCH: 3 Reps x 3 MINUTES.
3: 6 MIN EMOM: 2 x HANG SNATCH + 3 OHS

C: WOD – ANOTHER LADDER:

30-25-20-15-10-5
KETTLE BELL SWINGS*

* After each round, complete 20 Double Unders + 5 Pull Ups (or 1-3 Muscle Ups)

Fusion (6:30pm):

35 MIN PROGRAM:

7 MIN STATION A:
3 MIN – BIKE OR ROW
2 MIN – WALL BALL SHOTS
1 MIN – BURPEES
REST 1 MIN
+
7 MIN STATION B:
EMOM x 6: 30 DOUBLE UNDERS + 30 SEC SIT UPS
REST 1 MIN
+
7 MIN STATION C (Same as A):
3 MIN – BIKE OR ROW
2 MIN – WALL BALL SHOTS
1 MIN – BURPEES
REST 1 MIN
+
7 MIN STATION D:
EMOM x 6: 30 KB SWINGS + 30 SEC FRONT PLANK HOLDS
REST 1 MIN
+
7 MIN STATION E(Same as A):
3 MIN – BIKE OR ROW
2 MIN – WALL BALL SHOTS
1 MIN – BURPEES

momWOD:

Body Composition – Legs:

3 SETS:
A1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
A2: 30 sec Max Compression Hold; 30 sec rest

2 SETS:
B1: Lateral Step Ups w/ DB x 10 Reps each side; rest 30sec
B2: Banded Glute Bridges x 10 Reps; rest 30sec
B3: Wall Ball Hamstring Curls x 10 Reps; rest 30 sec

WOD: “KAREN”:

150 WALL BALL SHOTS – FOR TIME!


Tuesday’s Training:

CrossFit:

A: Group Warmup & Mobility

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

C: Strength, Technique & Development: LEG COMPLEX:

Complete ONE COMPLEX EVERY 4-5 MINUTES. Total TIME IS 30 MINUTES (so 6-7 total sets). Add weight as earned:

ONE COMPLEX = UNBROKEN BARBELL MOVEMENTS:
5 x DEADLIFT
4 x HANG POWER CLEAN
3 x FRONT SQUAT
2 x ALT. LUNGES
1 x THRUSTER

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

Group Warmup & Mobility

Barbell Strength, Technique & Development:

3 SETS:
A1: ROMANIAN DEADLIFT @ 30X1; 6 Reps; rest 30 sec
A2: PENDLAY ROW x 8 REPS; rest 60 sec

WOD: 50-40-30-20-10:

WALL BALL
DOUBLE UNDERS
Here at CFHV we’re always trying to mix it up and find new and exciting ways for you all to train.

Sometimes you gotta think outside the box, and sometimes you have to seek some higher education.

Coach Jose is one of the OG Coaches here at HV, and he has really been stepping up his education game for sometime.  Not just in CrossFit, Olympic Weightlifting, and Strongman…but he’s also a recent college graduate!

Now we all get to reap the benefits of that great knowledge as we introduce an ALL NEW class to CFHV for the first time in our history…and we’re calling it strongWOD!

We’re giving our Olympic Drills for Skills class on Saturdays a break for now (don’t worry, it’ll be back!), and in it’s place at 10am after the Shred Sesh will be our strongWOD class.

This class will implement things that are more like what you’ll encounter in real life.  Lifting odd objects, midline stabilization (that’s abs!), asymmetric exercises (one side at a time), and myriad of other cool new ways to move!

Sandbags, yoke carries, farmer’s carry, sled pulls, prowler pushing, tire flips, Atlas stone, sledgehammer, the list goes on…and don’t forget you get to enjoy the awesome California Summer outdoors more with this class!

If you have an Unlimited or any other regular CrossFit membership, this class is already included and absolutely FREE!

Only have a Fitness/Fusion, momWOD, or Open Gym membership and want to get in on the fun?  No Problem!  You can add a class at the kiosk when you sign-in!

Guess what though?  We know you’re all going to love it so much, the first one is on us!  Come check it out THIS Saturday @10am!


Wednesday’s Training:

CrossFit:

Strength, Technique & Development:

3 SETS:
A1: Rear Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
A2: 30 sec Max Compression Hold; rest 30 sec

WOD: ALT. STATION ROTATION (4 x 4 SETS = 16 MINUTES)

Station 1: Assault Bike (8-10 CAL)
Station 2: Box Jumps / Step Ups Max Reps
Station 3: Low Ring Front Plank Hold (30 sec accumulate); rest 30
Station 4: Toes To Bar (Scale as needed)

Fusion (6:30pm):

38 MIN PROGRAM – 3 STATIONS

2 SETS (12 MIN):
3 MIN ROW
2 MIN KB SWINGS
1 MIN SIT UPS

REST 1 MIN

2 SETS (12 MIN):
3 MIN BIKE
2 MIN WALL BALL SHOTS
1 MIN BURPEES

REST 1 MIN

2 SETS (12 MIN):
3 MIN JUMP ROPE
2 MIN BOX JUMPS / STEP UPS
1 MIN SLAM BALLS

momWOD:

Strength, Technique & Development: Deadlift

A: Warmup Sets @ 50%: 2 Reps E15SEC x 8 SETS

B: Work Sets: Building up in weight, complete 5 sets of 5 Reps DL.

WOD: ALT. EMOM STATION ROTATION (4 Stations, 4 Sets = 16 MIN)

MIN 1: Slam Balls
MIN 2: Burpees
MIN 3: Sit Ups
MIN 4: Double Unders / Jump Rope


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: Gymnastics Progression – WEEK 1 – DIPS – 10 MINUTES

C: SKILL – TECH REVIEW & PRACTICE:
TURKISH GET UP
SINGLE ARM SWING (RUSSIAN)

5 SETS:

A1: TURKISH GET UP x 2 REPS EACH SIDE; rest 30 Sec
A2: SINGLE ARM KB SWING x 10 REPS EACH SIDE; rest 30 sec
A3: MAX COMPRESSION HOLD (HB or BENT KNEE) x 30 Sec; rest 30sec

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

In teams of 3, share equipment and complete the following cycle of movements – adding weight each set if possible. Rotate stations every 90 Seconds for a total of 5 rounds. (One round takes 4.5 minutes, there are 5 rounds, so this will take 22.5 minutes)

ALT STATIONS EVERY 90 SECONDS (Reps go down each set, weight goes up):

A1: Deadlift (10,8,6,4,2)
A2: KB Goblet Squat (25, 20, 15, 10, 5)
A3: Bench Press (10,8,6,4,2)

WOD: 10 MIN AMRAP

DOUBLE UNDERS / SINGLE JUMPS – complete amrap in 10 MInutes, but EMOM you must stop and do 2 burpees.

CROSSFIT:

Group Warmup & Mobility:


Strength, Technique & Development: DBSS

3 SETS:

  • A1: 8 Rear Elevated DB Split Squats each leg@ 30X1; REST 30

  • A2: :30 Max Compression Hold; REST :30


WOD: ALT. STATION ROTATION: (4 x 4 SETS = 16 MINUTES)

  • Station 1: Assault Bike (8-10 CAL)

  • Station 2: Box Jumps/Step Ups Max Reps

  • Station 3: Low Ring Front Plank Hold (:30 accumulate); REST :30

  • Station 4: Toes To Bar (Scale as needed)

FUSION:

A. Group Warmup & Mobility:


B. WOD: 38 MIN PROGRAM – 3 STATIONS

2 SETS:

  • 3 MIN ROW

  • 2 MIN KB SWINGS

  • 1 MIN SIT UPS

REST 1 MIN

2 SETS:

  • 3 MIN BIKE

  • 2 MIN WALL BALL

  • 1 MIN BURPEES

REST 1 MIN

2 SETS:

  • 3 MIN JUMP ROPE

  • 2 MIN BOX JUMPS/STEP UPS

  • 1 MIN SLAM BALLS

momWOD:

A. Group Warmup & Mobility:


B. Strength, Technique & Development: Deadlift

  • A: Warmup Sets @ 50%: 8 SETS w/ 2 Reps Every :15

  • B: Work Sets: Building up in weight, complete 5 SETS of 5 Reps DL.


C. WOD: ALT. EMOM STATION ROTATION (4 Stations, 4 Sets = 16 MIN)

  • MIN 1: Slam Balls

  • MIN 2: Burpees

  • MIN 3: Sit Ups

  • MIN 4: Double Unders/Jump Rope

Look at that bear.  Isn’t he cute?  He’s waving to you as if to say, “hello friend!”

Wrong.

Bears are wild animals.  That bear will probably rip your face off if you got too close to him.  Bears don’t say hello to people.

Even though none of us are bears, and this bear isn’t actually waving hello, we can all still learn a little something from his posture.

The best part of CrossFit is belonging to a community. We’re all pretty tight nit, and we enjoy each other’s company and pushing one another to work hard every day.

No doubt that High Voltage has one of the best communities around, and I’m really proud of how supportive you all are of one another.

What about new people though?

Yep.  I said it.

It can be pretty intimidating for someone new coming into such a tight group of people.  It’s overwhelming enough if you’re just beginning your fitness journey to look around and see a bunch of athletes working hard and doing things that you don’t think you’ll ever be able to do.

We have a group that comes from a wide variety of backgrounds and ages, but within these walls we should all be the same, and we should all feel welcome!

I just wanted to take a little opportunity today for us all to remember to do like the bear looks like he’s doing in the picture, and say hello!

If you see a new face?  Introduce yourself!  See another member struggling?  Encourage them!

I want our gym to be a gym that is KNOWN for being welcoming to new members, and where no one is a stranger.

Please help me lead this charge.  I promise no one will bite…they aren’t a bear.


I also wanted to take an opportunity to give a big CONGRATULATIONS to our own Coach Ryan House and Gina Fratianne who got married this weekend!  I’ve personally had the pleasure of watching their relationship blossom over the past few years, and it was such a beautiful day to witness the two of them commit to each other for a lifetime.  Make sure to congratulate them when you see them at the box!

13124640_10209298168242075_3846937420994633964_n


Monday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: STRENGTH, TECHNIQUE & DEVELOPMENT: SNATCH WEEK 2

1. DRILL #1:  10 Reps x Angel Drops w/:10 HOLD
2. DRILL #2: DIP – TORSO HINGE TO KNEE – SUPERMAN PULL – HIT & CATCH: 3 Reps x 3 MINUTES.
3: 6 MIN EMOM: 2 x HANG SNATCH + 3 OHS

C: WOD – ANOTHER LADDER:

30-25-20-15-10-5
KETTLE BELL SWINGS*

* After each round, complete 20 Double Unders + 5 Pull Ups (or 1-3 Muscle Ups)

Fusion (6:30pm):

35 MIN PROGRAM:

7 MIN STATION A:
3 MIN – BIKE OR ROW
2 MIN – WALL BALL SHOTS
1 MIN – BURPEES
REST 1 MIN
+
7 MIN STATION B:
EMOM x 6: 30 DOUBLE UNDERS + 30 SEC SIT UPS
REST 1 MIN
+
7 MIN STATION C (Same as A):
3 MIN – BIKE OR ROW
2 MIN – WALL BALL SHOTS
1 MIN – BURPEES
REST 1 MIN
+
7 MIN STATION D:
EMOM x 6: 30 KB SWINGS + 30 SEC FRONT PLANK HOLDS
REST 1 MIN
+
7 MIN STATION E(Same as A):
3 MIN – BIKE OR ROW
2 MIN – WALL BALL SHOTS
1 MIN – BURPEES

momWOD:

Body Composition – Legs:

3 SETS:
A1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
A2: 30 sec Max Compression Hold; 30 sec rest

2 SETS:
B1: Lateral Step Ups w/ DB x 10 Reps each side; rest 30sec
B2: Banded Glute Bridges x 10 Reps; rest 30sec
B3: Wall Ball Hamstring Curls x 10 Reps; rest 30 sec

WOD: “KAREN”:

150 WALL BALL SHOTS – FOR TIME!


Tuesday’s Training:

CrossFit:

A: Group Warmup & Mobility

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

C: Strength, Technique & Development: LEG COMPLEX:

Complete ONE COMPLEX EVERY 4-5 MINUTES. Total TIME IS 30 MINUTES (so 6-7 total sets). Add weight as earned:

ONE COMPLEX = UNBROKEN BARBELL MOVEMENTS:
5 x DEADLIFT
4 x HANG POWER CLEAN
3 x FRONT SQUAT
2 x ALT. LUNGES
1 x THRUSTER

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

Group Warmup & Mobility

Barbell Strength, Technique & Development:

3 SETS:
A1: ROMANIAN DEADLIFT @ 30X1; 6 Reps; rest 30 sec
A2: PENDLAY ROW x 8 REPS; rest 60 sec

WOD: 50-40-30-20-10:

WALL BALL
DOUBLE UNDERS
Here at CFHV we’re always trying to mix it up and find new and exciting ways for you all to train.

Sometimes you gotta think outside the box, and sometimes you have to seek some higher education.

Coach Jose is one of the OG Coaches here at HV, and he has really been stepping up his education game for sometime.  Not just in CrossFit, Olympic Weightlifting, and Strongman…but he’s also a recent college graduate!

Now we all get to reap the benefits of that great knowledge as we introduce an ALL NEW class to CFHV for the first time in our history…and we’re calling it strongWOD!

We’re giving our Olympic Drills for Skills class on Saturdays a break for now (don’t worry, it’ll be back!), and in it’s place at 10am after the Shred Sesh will be our strongWOD class.

This class will implement things that are more like what you’ll encounter in real life.  Lifting odd objects, midline stabilization (that’s abs!), asymmetric exercises (one side at a time), and myriad of other cool new ways to move!

Sandbags, yoke carries, farmer’s carry, sled pulls, prowler pushing, tire flips, Atlas stone, sledgehammer, the list goes on…and don’t forget you get to enjoy the awesome California Summer outdoors more with this class!

If you have an Unlimited or any other regular CrossFit membership, this class is already included and absolutely FREE!

Only have a Fitness/Fusion, momWOD, or Open Gym membership and want to get in on the fun?  No Problem!  You can add a class at the kiosk when you sign-in!

Guess what though?  We know you’re all going to love it so much, the first one is on us!  Come check it out THIS Saturday @10am!


Wednesday’s Training:

CrossFit:

Strength, Technique & Development:

3 SETS:
A1: Rear Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
A2: 30 sec Max Compression Hold; rest 30 sec

WOD: ALT. STATION ROTATION (4 x 4 SETS = 16 MINUTES)

Station 1: Assault Bike (8-10 CAL)
Station 2: Box Jumps / Step Ups Max Reps
Station 3: Low Ring Front Plank Hold (30 sec accumulate); rest 30
Station 4: Toes To Bar (Scale as needed)

Fusion (6:30pm):

38 MIN PROGRAM – 3 STATIONS

2 SETS (12 MIN):
3 MIN ROW
2 MIN KB SWINGS
1 MIN SIT UPS

REST 1 MIN

2 SETS (12 MIN):
3 MIN BIKE
2 MIN WALL BALL SHOTS
1 MIN BURPEES

REST 1 MIN

2 SETS (12 MIN):
3 MIN JUMP ROPE
2 MIN BOX JUMPS / STEP UPS
1 MIN SLAM BALLS

momWOD:

Strength, Technique & Development: Deadlift

A: Warmup Sets @ 50%: 2 Reps E15SEC x 8 SETS

B: Work Sets: Building up in weight, complete 5 sets of 5 Reps DL.

WOD: ALT. EMOM STATION ROTATION (4 Stations, 4 Sets = 16 MIN)

MIN 1: Slam Balls
MIN 2: Burpees
MIN 3: Sit Ups
MIN 4: Double Unders / Jump Rope


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: Gymnastics Progression – WEEK 1 – DIPS – 10 MINUTES

C: SKILL – TECH REVIEW & PRACTICE:
TURKISH GET UP
SINGLE ARM SWING (RUSSIAN)

5 SETS:

A1: TURKISH GET UP x 2 REPS EACH SIDE; rest 30 Sec
A2: SINGLE ARM KB SWING x 10 REPS EACH SIDE; rest 30 sec
A3: MAX COMPRESSION HOLD (HB or BENT KNEE) x 30 Sec; rest 30sec

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

In teams of 3, share equipment and complete the following cycle of movements – adding weight each set if possible. Rotate stations every 90 Seconds for a total of 5 rounds. (One round takes 4.5 minutes, there are 5 rounds, so this will take 22.5 minutes)

ALT STATIONS EVERY 90 SECONDS (Reps go down each set, weight goes up):

A1: Deadlift (10,8,6,4,2)
A2: KB Goblet Squat (25, 20, 15, 10, 5)
A3: Bench Press (10,8,6,4,2)

WOD: 10 MIN AMRAP

DOUBLE UNDERS / SINGLE JUMPS – complete amrap in 10 MInutes, but EMOM you must stop and do 2 burpees.

CROSSFIT:

Group Warmup & Mobility:


Strength, Technique & Development: DBSS

3 SETS:

  • A1: 8 Rear Elevated DB Split Squats each leg@ 30X1; REST 30

  • A2: :30 Max Compression Hold; REST :30


WOD: ALT. STATION ROTATION: (4 x 4 SETS = 16 MINUTES)

  • Station 1: Assault Bike (8-10 CAL)

  • Station 2: Box Jumps/Step Ups Max Reps

  • Station 3: Low Ring Front Plank Hold (:30 accumulate); REST :30

  • Station 4: Toes To Bar (Scale as needed)

FUSION:

A. Group Warmup & Mobility:


B. WOD: 38 MIN PROGRAM – 3 STATIONS

2 SETS:

  • 3 MIN ROW

  • 2 MIN KB SWINGS

  • 1 MIN SIT UPS

REST 1 MIN

2 SETS:

  • 3 MIN BIKE

  • 2 MIN WALL BALL

  • 1 MIN BURPEES

REST 1 MIN

2 SETS:

  • 3 MIN JUMP ROPE

  • 2 MIN BOX JUMPS/STEP UPS

  • 1 MIN SLAM BALLS

momWOD:

A. Group Warmup & Mobility:


B. Strength, Technique & Development: Deadlift

  • A: Warmup Sets @ 50%: 8 SETS w/ 2 Reps Every :15

  • B: Work Sets: Building up in weight, complete 5 SETS of 5 Reps DL.


C. WOD: ALT. EMOM STATION ROTATION (4 Stations, 4 Sets = 16 MIN)

  • MIN 1: Slam Balls

  • MIN 2: Burpees

  • MIN 3: Sit Ups

  • MIN 4: Double Unders/Jump Rope

You know, sometimes you just have that eureka moment where you have to do a double take and appreciate what just happened.

I’m betting most of you are living your lives so fast and planning for the future, that you don’t have a whole lot of time to appreciate what’s happening in the present.

I know that I spout off about a million words a minute a lot of the time without always considering the implications of what’s being said until the syllables have already escaped my breath.  It’s the same way when I’m typing…I guess the luxury there is that I can usually go back and edit.

Sometimes though I think that all the neurons fire just right and out of the brain stew emerges something poignant enough to be recognized, and maybe even shared.  I had something like that happen on Friday, and some of you may already know the story (or have seen a Facebook post) so bear with me here!

I got an email from CFHV’s Ben Dukes.  He’s one of our morning crew at 6am, and it takes a special kind of dedication and discipline to be able to get in your fitness at that hour.

That’s why I was surprised by his message.  We were discussing nutrition and eating strict Paleo, cutting out sugars, etc.  He basically said he didn’t think there was any way he could go strict Paleo, and that cutting out sugar would be hard enough!

Without thinking twice about it, I fired off a response that came from a place…well, I don’t know where.  I said:

“Commitment to improvement is what’s expected, not perfection…it isn’t sustainable.”

It hit me right after what good advice that is not just in reference to nutrition, but to every day we train here at CFHV.

It goes back to the old sayings like, “trust in the training”, or “you can’t see the forest for the trees”.  All basically meaning the same thing…

Don’t get so marred down in the day to day, WOD to WOD, or even rep to rep, that you can’t appreciate all of the improvements and milestones that are happening around you and TO you!

Just continue to improve with each rep, lift, WOD, or day.  That’s what’s sustainable.  That’s what we expect.  One step at a time!

Let’s take that attitude in to this week and have some great training!


Monday’s Training:

CrossFit:

Today is Wk 1 for new Posterior Chain Strength Cycle – focus is on the full SNATCH.

A: Group Warmup & Mobility:

B: Pre-WOD Skill: EMOM 5 – HSPU / INVERSION Progression

C:STRENGTH, TECHNIQUE & DEVELOPMENT: SNATCH WEEK 1

1. DRILL #1: 10 Reps x Angel Drops
2. DRILL #2: DIP/HINGE/PULL/CATCH:  3 Reps x 3 MIN EMOM.
3: HANG SNATCH x 5 REPS – EMOM 6 MINUTES

WOD: FOR TIME LADDER:

30-25-20-15-10-5 Wall Ball
*After each round: 20 Double Unders/5 Burpees

 

Fusion (6:30pm):

Group Warmup & Mobility:

 

WOD:

5 MIN of BIKE OR ROW
4 MIN of WALL BALL SHOTS
3 MIN of BOX JUMPS / STEP UPS
2 MIN of SIT UPS
1 MIN of BURPEES

REST 1 MIN

8 SETS:

30 SEC KB SWINGS
+
30 SEC PLANK HOLD

REST 1 MIN

1 MIN of BURPEES
2 MIN of SIT UPS
3 MIN of BOX JUMP / STEP UPS
4 MIN of WALL BALL SHOTS
5 MIN of BIKE OR ROW

(40 MIN PROGRAM)

momWOD:

Group Warmup & Mobility:

Body Composition:

3 SETS:
A1: Seated DB Shoulder Press @ 30X1; 8 Reps; rest 20 sec
A2: Standing DB Curls @ 30X1; 8 Reps; rest 20 sec
A3: DB Push UP + R Arm Row + DB Push UP + L Arm Row x 8 Complex; rest 30 sec

2 SETS: Supplementary – use 2.5-5lb plates
B1: “LYPT” x 8 Reps each letter; rest 30 sec
B2: 30 sec Max Compression / Hollow Body Hold; rest 30 sec

WOD: 50-40-30-20-10*:

WALL BALL SHOTS
DOUBLE UNDERS (2:1 Singles)

* After each round, complete 5 Burpees


Tuesday’s Training:

CrossFit:

Group Warmup & Mobility

Pre-WOD Progression: HSPU/ INVERSION (5 MIN)

THE BEAR COMPLEX:

  • POWER CLEAN
  • FRONT SQUAT
  • PUSH PRESS
  • BACK SQUAT
  • BTN PUSH PRESS

Completion of all five lifts counts as one rep.

Each set of 5 or 7 reps MUST be done UNBROKEN.

Choose between 5 x 5 or 5 x 7

Rest for 5 MIN between each set.

Add weight each set.

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

Group Warmup & Mobility:

Focus: Single Leg Strength & Stability:

3 SETS:
A1: Rear-Elevated DB Split Squats @ 30X1; 8 reps each leg; rest 30 sec
A2: 30 sec Max Compression / Hollow Body Hold; rest 30 sec

2 SETS:
B1: Alternating Lateral Box Step Ups x 8 Reps each leg; rest 20 sec
B2: Single Leg Box Squats (or Pistols if able) x 8 Reps each leg; rest 20 sec
B3: Single Leg Glute Bridges (may try banding for more resist) x 8 Reps each leg; rest 60

WOD: AMRAP 15 MINUTES:

30 WALL BALL SHOTS
20 DOUBLE UNDERS (40 singles)
10 BURPEES
Look at that bear.  Isn’t he cute?  He’s waving to you as if to say, “hello friend!”

Wrong.

Bears are wild animals.  That bear will probably rip your face off if you got too close to him.  Bears don’t say hello to people.

Even though none of us are bears, and this bear isn’t actually waving hello, we can all still learn a little something from his posture.

The best part of CrossFit is belonging to a community. We’re all pretty tight nit, and we enjoy each other’s company and pushing one another to work hard every day.

No doubt that High Voltage has one of the best communities around, and I’m really proud of how supportive you all are of one another.

What about new people though?

Yep.  I said it.

It can be pretty intimidating for someone new coming into such a tight group of people.  It’s overwhelming enough if you’re just beginning your fitness journey to look around and see a bunch of athletes working hard and doing things that you don’t think you’ll ever be able to do.

We have a group that comes from a wide variety of backgrounds and ages, but within these walls we should all be the same, and we should all feel welcome!

I just wanted to take a little opportunity today for us all to remember to do like the bear looks like he’s doing in the picture, and say hello!

If you see a new face?  Introduce yourself!  See another member struggling?  Encourage them!

I want our gym to be a gym that is KNOWN for being welcoming to new members, and where no one is a stranger.

Please help me lead this charge.  I promise no one will bite…they aren’t a bear.


I also wanted to take an opportunity to give a big CONGRATULATIONS to our own Coach Ryan House and Gina Fratianne who got married this weekend!  I’ve personally had the pleasure of watching their relationship blossom over the past few years, and it was such a beautiful day to witness the two of them commit to each other for a lifetime.  Make sure to congratulate them when you see them at the box!

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Monday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: STRENGTH, TECHNIQUE & DEVELOPMENT: SNATCH WEEK 2

1. DRILL #1:  10 Reps x Angel Drops w/:10 HOLD
2. DRILL #2: DIP – TORSO HINGE TO KNEE – SUPERMAN PULL – HIT & CATCH: 3 Reps x 3 MINUTES.
3: 6 MIN EMOM: 2 x HANG SNATCH + 3 OHS

C: WOD – ANOTHER LADDER:

30-25-20-15-10-5
KETTLE BELL SWINGS*

* After each round, complete 20 Double Unders + 5 Pull Ups (or 1-3 Muscle Ups)

Fusion (6:30pm):

35 MIN PROGRAM:

7 MIN STATION A:
3 MIN – BIKE OR ROW
2 MIN – WALL BALL SHOTS
1 MIN – BURPEES
REST 1 MIN
+
7 MIN STATION B:
EMOM x 6: 30 DOUBLE UNDERS + 30 SEC SIT UPS
REST 1 MIN
+
7 MIN STATION C (Same as A):
3 MIN – BIKE OR ROW
2 MIN – WALL BALL SHOTS
1 MIN – BURPEES
REST 1 MIN
+
7 MIN STATION D:
EMOM x 6: 30 KB SWINGS + 30 SEC FRONT PLANK HOLDS
REST 1 MIN
+
7 MIN STATION E(Same as A):
3 MIN – BIKE OR ROW
2 MIN – WALL BALL SHOTS
1 MIN – BURPEES

momWOD:

Body Composition – Legs:

3 SETS:
A1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
A2: 30 sec Max Compression Hold; 30 sec rest

2 SETS:
B1: Lateral Step Ups w/ DB x 10 Reps each side; rest 30sec
B2: Banded Glute Bridges x 10 Reps; rest 30sec
B3: Wall Ball Hamstring Curls x 10 Reps; rest 30 sec

WOD: “KAREN”:

150 WALL BALL SHOTS – FOR TIME!


Tuesday’s Training:

CrossFit:

A: Group Warmup & Mobility

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

C: Strength, Technique & Development: LEG COMPLEX:

Complete ONE COMPLEX EVERY 4-5 MINUTES. Total TIME IS 30 MINUTES (so 6-7 total sets). Add weight as earned:

ONE COMPLEX = UNBROKEN BARBELL MOVEMENTS:
5 x DEADLIFT
4 x HANG POWER CLEAN
3 x FRONT SQUAT
2 x ALT. LUNGES
1 x THRUSTER

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

Group Warmup & Mobility

Barbell Strength, Technique & Development:

3 SETS:
A1: ROMANIAN DEADLIFT @ 30X1; 6 Reps; rest 30 sec
A2: PENDLAY ROW x 8 REPS; rest 60 sec

WOD: 50-40-30-20-10:

WALL BALL
DOUBLE UNDERS
Here at CFHV we’re always trying to mix it up and find new and exciting ways for you all to train.

Sometimes you gotta think outside the box, and sometimes you have to seek some higher education.

Coach Jose is one of the OG Coaches here at HV, and he has really been stepping up his education game for sometime.  Not just in CrossFit, Olympic Weightlifting, and Strongman…but he’s also a recent college graduate!

Now we all get to reap the benefits of that great knowledge as we introduce an ALL NEW class to CFHV for the first time in our history…and we’re calling it strongWOD!

We’re giving our Olympic Drills for Skills class on Saturdays a break for now (don’t worry, it’ll be back!), and in it’s place at 10am after the Shred Sesh will be our strongWOD class.

This class will implement things that are more like what you’ll encounter in real life.  Lifting odd objects, midline stabilization (that’s abs!), asymmetric exercises (one side at a time), and myriad of other cool new ways to move!

Sandbags, yoke carries, farmer’s carry, sled pulls, prowler pushing, tire flips, Atlas stone, sledgehammer, the list goes on…and don’t forget you get to enjoy the awesome California Summer outdoors more with this class!

If you have an Unlimited or any other regular CrossFit membership, this class is already included and absolutely FREE!

Only have a Fitness/Fusion, momWOD, or Open Gym membership and want to get in on the fun?  No Problem!  You can add a class at the kiosk when you sign-in!

Guess what though?  We know you’re all going to love it so much, the first one is on us!  Come check it out THIS Saturday @10am!


Wednesday’s Training:

CrossFit:

Strength, Technique & Development:

3 SETS:
A1: Rear Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
A2: 30 sec Max Compression Hold; rest 30 sec

WOD: ALT. STATION ROTATION (4 x 4 SETS = 16 MINUTES)

Station 1: Assault Bike (8-10 CAL)
Station 2: Box Jumps / Step Ups Max Reps
Station 3: Low Ring Front Plank Hold (30 sec accumulate); rest 30
Station 4: Toes To Bar (Scale as needed)

Fusion (6:30pm):

38 MIN PROGRAM – 3 STATIONS

2 SETS (12 MIN):
3 MIN ROW
2 MIN KB SWINGS
1 MIN SIT UPS

REST 1 MIN

2 SETS (12 MIN):
3 MIN BIKE
2 MIN WALL BALL SHOTS
1 MIN BURPEES

REST 1 MIN

2 SETS (12 MIN):
3 MIN JUMP ROPE
2 MIN BOX JUMPS / STEP UPS
1 MIN SLAM BALLS

momWOD:

Strength, Technique & Development: Deadlift

A: Warmup Sets @ 50%: 2 Reps E15SEC x 8 SETS

B: Work Sets: Building up in weight, complete 5 sets of 5 Reps DL.

WOD: ALT. EMOM STATION ROTATION (4 Stations, 4 Sets = 16 MIN)

MIN 1: Slam Balls
MIN 2: Burpees
MIN 3: Sit Ups
MIN 4: Double Unders / Jump Rope


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: Gymnastics Progression – WEEK 1 – DIPS – 10 MINUTES

C: SKILL – TECH REVIEW & PRACTICE:
TURKISH GET UP
SINGLE ARM SWING (RUSSIAN)

5 SETS:

A1: TURKISH GET UP x 2 REPS EACH SIDE; rest 30 Sec
A2: SINGLE ARM KB SWING x 10 REPS EACH SIDE; rest 30 sec
A3: MAX COMPRESSION HOLD (HB or BENT KNEE) x 30 Sec; rest 30sec

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

In teams of 3, share equipment and complete the following cycle of movements – adding weight each set if possible. Rotate stations every 90 Seconds for a total of 5 rounds. (One round takes 4.5 minutes, there are 5 rounds, so this will take 22.5 minutes)

ALT STATIONS EVERY 90 SECONDS (Reps go down each set, weight goes up):

A1: Deadlift (10,8,6,4,2)
A2: KB Goblet Squat (25, 20, 15, 10, 5)
A3: Bench Press (10,8,6,4,2)

WOD: 10 MIN AMRAP

DOUBLE UNDERS / SINGLE JUMPS – complete amrap in 10 MInutes, but EMOM you must stop and do 2 burpees.

CROSSFIT:

Group Warmup & Mobility:


Strength, Technique & Development: DBSS

3 SETS:

  • A1: 8 Rear Elevated DB Split Squats each leg@ 30X1; REST 30

  • A2: :30 Max Compression Hold; REST :30


WOD: ALT. STATION ROTATION: (4 x 4 SETS = 16 MINUTES)

  • Station 1: Assault Bike (8-10 CAL)

  • Station 2: Box Jumps/Step Ups Max Reps

  • Station 3: Low Ring Front Plank Hold (:30 accumulate); REST :30

  • Station 4: Toes To Bar (Scale as needed)

FUSION:

A. Group Warmup & Mobility:


B. WOD: 38 MIN PROGRAM – 3 STATIONS

2 SETS:

  • 3 MIN ROW

  • 2 MIN KB SWINGS

  • 1 MIN SIT UPS

REST 1 MIN

2 SETS:

  • 3 MIN BIKE

  • 2 MIN WALL BALL

  • 1 MIN BURPEES

REST 1 MIN

2 SETS:

  • 3 MIN JUMP ROPE

  • 2 MIN BOX JUMPS/STEP UPS

  • 1 MIN SLAM BALLS

momWOD:

A. Group Warmup & Mobility:


B. Strength, Technique & Development: Deadlift

  • A: Warmup Sets @ 50%: 8 SETS w/ 2 Reps Every :15

  • B: Work Sets: Building up in weight, complete 5 SETS of 5 Reps DL.


C. WOD: ALT. EMOM STATION ROTATION (4 Stations, 4 Sets = 16 MIN)

  • MIN 1: Slam Balls

  • MIN 2: Burpees

  • MIN 3: Sit Ups

  • MIN 4: Double Unders/Jump Rope

You know, sometimes you just have that eureka moment where you have to do a double take and appreciate what just happened.

I’m betting most of you are living your lives so fast and planning for the future, that you don’t have a whole lot of time to appreciate what’s happening in the present.

I know that I spout off about a million words a minute a lot of the time without always considering the implications of what’s being said until the syllables have already escaped my breath.  It’s the same way when I’m typing…I guess the luxury there is that I can usually go back and edit.

Sometimes though I think that all the neurons fire just right and out of the brain stew emerges something poignant enough to be recognized, and maybe even shared.  I had something like that happen on Friday, and some of you may already know the story (or have seen a Facebook post) so bear with me here!

I got an email from CFHV’s Ben Dukes.  He’s one of our morning crew at 6am, and it takes a special kind of dedication and discipline to be able to get in your fitness at that hour.

That’s why I was surprised by his message.  We were discussing nutrition and eating strict Paleo, cutting out sugars, etc.  He basically said he didn’t think there was any way he could go strict Paleo, and that cutting out sugar would be hard enough!

Without thinking twice about it, I fired off a response that came from a place…well, I don’t know where.  I said:

“Commitment to improvement is what’s expected, not perfection…it isn’t sustainable.”

It hit me right after what good advice that is not just in reference to nutrition, but to every day we train here at CFHV.

It goes back to the old sayings like, “trust in the training”, or “you can’t see the forest for the trees”.  All basically meaning the same thing…

Don’t get so marred down in the day to day, WOD to WOD, or even rep to rep, that you can’t appreciate all of the improvements and milestones that are happening around you and TO you!

Just continue to improve with each rep, lift, WOD, or day.  That’s what’s sustainable.  That’s what we expect.  One step at a time!

Let’s take that attitude in to this week and have some great training!


Monday’s Training:

CrossFit:

Today is Wk 1 for new Posterior Chain Strength Cycle – focus is on the full SNATCH.

A: Group Warmup & Mobility:

B: Pre-WOD Skill: EMOM 5 – HSPU / INVERSION Progression

C:STRENGTH, TECHNIQUE & DEVELOPMENT: SNATCH WEEK 1

1. DRILL #1: 10 Reps x Angel Drops
2. DRILL #2: DIP/HINGE/PULL/CATCH:  3 Reps x 3 MIN EMOM.
3: HANG SNATCH x 5 REPS – EMOM 6 MINUTES

WOD: FOR TIME LADDER:

30-25-20-15-10-5 Wall Ball
*After each round: 20 Double Unders/5 Burpees

 

Fusion (6:30pm):

Group Warmup & Mobility:

 

WOD:

5 MIN of BIKE OR ROW
4 MIN of WALL BALL SHOTS
3 MIN of BOX JUMPS / STEP UPS
2 MIN of SIT UPS
1 MIN of BURPEES

REST 1 MIN

8 SETS:

30 SEC KB SWINGS
+
30 SEC PLANK HOLD

REST 1 MIN

1 MIN of BURPEES
2 MIN of SIT UPS
3 MIN of BOX JUMP / STEP UPS
4 MIN of WALL BALL SHOTS
5 MIN of BIKE OR ROW

(40 MIN PROGRAM)

momWOD:

Group Warmup & Mobility:

Body Composition:

3 SETS:
A1: Seated DB Shoulder Press @ 30X1; 8 Reps; rest 20 sec
A2: Standing DB Curls @ 30X1; 8 Reps; rest 20 sec
A3: DB Push UP + R Arm Row + DB Push UP + L Arm Row x 8 Complex; rest 30 sec

2 SETS: Supplementary – use 2.5-5lb plates
B1: “LYPT” x 8 Reps each letter; rest 30 sec
B2: 30 sec Max Compression / Hollow Body Hold; rest 30 sec

WOD: 50-40-30-20-10*:

WALL BALL SHOTS
DOUBLE UNDERS (2:1 Singles)

* After each round, complete 5 Burpees


Tuesday’s Training:

CrossFit:

Group Warmup & Mobility

Pre-WOD Progression: HSPU/ INVERSION (5 MIN)

THE BEAR COMPLEX:

  • POWER CLEAN
  • FRONT SQUAT
  • PUSH PRESS
  • BACK SQUAT
  • BTN PUSH PRESS

Completion of all five lifts counts as one rep.

Each set of 5 or 7 reps MUST be done UNBROKEN.

Choose between 5 x 5 or 5 x 7

Rest for 5 MIN between each set.

Add weight each set.

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

Group Warmup & Mobility:

Focus: Single Leg Strength & Stability:

3 SETS:
A1: Rear-Elevated DB Split Squats @ 30X1; 8 reps each leg; rest 30 sec
A2: 30 sec Max Compression / Hollow Body Hold; rest 30 sec

2 SETS:
B1: Alternating Lateral Box Step Ups x 8 Reps each leg; rest 20 sec
B2: Single Leg Box Squats (or Pistols if able) x 8 Reps each leg; rest 20 sec
B3: Single Leg Glute Bridges (may try banding for more resist) x 8 Reps each leg; rest 60

WOD: AMRAP 15 MINUTES:

30 WALL BALL SHOTS
20 DOUBLE UNDERS (40 singles)
10 BURPEES
Look at that bear.  Isn’t he cute?  He’s waving to you as if to say, “hello friend!”

Wrong.

Bears are wild animals.  That bear will probably rip your face off if you got too close to him.  Bears don’t say hello to people.

Even though none of us are bears, and this bear isn’t actually waving hello, we can all still learn a little something from his posture.

The best part of CrossFit is belonging to a community. We’re all pretty tight nit, and we enjoy each other’s company and pushing one another to work hard every day.

No doubt that High Voltage has one of the best communities around, and I’m really proud of how supportive you all are of one another.

What about new people though?

Yep.  I said it.

It can be pretty intimidating for someone new coming into such a tight group of people.  It’s overwhelming enough if you’re just beginning your fitness journey to look around and see a bunch of athletes working hard and doing things that you don’t think you’ll ever be able to do.

We have a group that comes from a wide variety of backgrounds and ages, but within these walls we should all be the same, and we should all feel welcome!

I just wanted to take a little opportunity today for us all to remember to do like the bear looks like he’s doing in the picture, and say hello!

If you see a new face?  Introduce yourself!  See another member struggling?  Encourage them!

I want our gym to be a gym that is KNOWN for being welcoming to new members, and where no one is a stranger.

Please help me lead this charge.  I promise no one will bite…they aren’t a bear.


I also wanted to take an opportunity to give a big CONGRATULATIONS to our own Coach Ryan House and Gina Fratianne who got married this weekend!  I’ve personally had the pleasure of watching their relationship blossom over the past few years, and it was such a beautiful day to witness the two of them commit to each other for a lifetime.  Make sure to congratulate them when you see them at the box!

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Monday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: STRENGTH, TECHNIQUE & DEVELOPMENT: SNATCH WEEK 2

1. DRILL #1:  10 Reps x Angel Drops w/:10 HOLD
2. DRILL #2: DIP – TORSO HINGE TO KNEE – SUPERMAN PULL – HIT & CATCH: 3 Reps x 3 MINUTES.
3: 6 MIN EMOM: 2 x HANG SNATCH + 3 OHS

C: WOD – ANOTHER LADDER:

30-25-20-15-10-5
KETTLE BELL SWINGS*

* After each round, complete 20 Double Unders + 5 Pull Ups (or 1-3 Muscle Ups)

Fusion (6:30pm):

35 MIN PROGRAM:

7 MIN STATION A:
3 MIN – BIKE OR ROW
2 MIN – WALL BALL SHOTS
1 MIN – BURPEES
REST 1 MIN
+
7 MIN STATION B:
EMOM x 6: 30 DOUBLE UNDERS + 30 SEC SIT UPS
REST 1 MIN
+
7 MIN STATION C (Same as A):
3 MIN – BIKE OR ROW
2 MIN – WALL BALL SHOTS
1 MIN – BURPEES
REST 1 MIN
+
7 MIN STATION D:
EMOM x 6: 30 KB SWINGS + 30 SEC FRONT PLANK HOLDS
REST 1 MIN
+
7 MIN STATION E(Same as A):
3 MIN – BIKE OR ROW
2 MIN – WALL BALL SHOTS
1 MIN – BURPEES

momWOD:

Body Composition – Legs:

3 SETS:
A1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
A2: 30 sec Max Compression Hold; 30 sec rest

2 SETS:
B1: Lateral Step Ups w/ DB x 10 Reps each side; rest 30sec
B2: Banded Glute Bridges x 10 Reps; rest 30sec
B3: Wall Ball Hamstring Curls x 10 Reps; rest 30 sec

WOD: “KAREN”:

150 WALL BALL SHOTS – FOR TIME!


Tuesday’s Training:

CrossFit:

A: Group Warmup & Mobility

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

C: Strength, Technique & Development: LEG COMPLEX:

Complete ONE COMPLEX EVERY 4-5 MINUTES. Total TIME IS 30 MINUTES (so 6-7 total sets). Add weight as earned:

ONE COMPLEX = UNBROKEN BARBELL MOVEMENTS:
5 x DEADLIFT
4 x HANG POWER CLEAN
3 x FRONT SQUAT
2 x ALT. LUNGES
1 x THRUSTER

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

Group Warmup & Mobility

Barbell Strength, Technique & Development:

3 SETS:
A1: ROMANIAN DEADLIFT @ 30X1; 6 Reps; rest 30 sec
A2: PENDLAY ROW x 8 REPS; rest 60 sec

WOD: 50-40-30-20-10:

WALL BALL
DOUBLE UNDERS