I made a promise…

Indeed I did make a promise in the last blog that I would have not one, but TWO announcements for you today.

The first one has a little something to do with the photo you see above.  Look at all of those strong women!

Women lifting weights has a long tradition as you can see from these beach ladies rocking their old school barbells.

One of the biggest misconceptions that I think I hear from the females that visit or are members of our gym is that they don’t want to lift weights for fear of getting “too bulky”.

I can promise you ALL that you won’t get “too bulky” from lifting weights.  Men & women alike.

Honestly the body type that most of us picture of a weightlifter is a body type that was achieved from either training multiple hours a day, every day of the week, with an incredible amount of dietary discipline, or…steroids.

The toned and fit bodies that many of us idolize on magazine covers or of our favorite celebrities are the result of weight training combined with nutrition…NOT excessive cardio or diets.

Sorry…I’m getting long winded…again.  The point is:

Starting this June CrossFit High Voltage will be having it’s first ever cycle of StrongWOD Saturdays!

This is an all new program that will run for approximately 6 weeks on Saturday from 10:00-11:30am when we have Oly Drills for Skills now.  We’re changing it up for the Summer to get you all beach body ready!

Strongman (and woman!) training involves 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, stone flips, sledgehammer, the list goes on…and the best part is you get to enjoy the outdoors more with this class!

More details to come, but get ready for an awesome Summer!

Announcement #2 is that we’re bringing back our special gift membership offer from last Christmas!

Buy a one month unlimited gift membership for any friend, family member, (or even a random stranger) for $99.00, and when they redeem it, YOUR membership also become $99 for that month!

100-Gift-click-for-details

That means you could potentially save up to $65 on your monthly membership!  It’s also a great way to share the fitness with all the people you know and show them all of the awesome things you’re doing over here.

It’s the BEST way to get ready for Summer!


Wednesday’s Training:

CrossFit:

A: Group Warmup & Mobility:

B: Strength, Technique & Mobility – UB PULLING VOLUME

E90SEC x 6 SETS (9 MINUTES): 2-4 x Strict Pull Ups* + 5-7 UB Kipping/ BF Pull Ups*

Scaled: 2-4 Strict Jumping Negative Pull Ups (4 count neg) + 6-8 UB Jumping Pull Ups
Scaled: 2-4 Tempo Ring rows (4 count neg) + 6-8 UB Ring Rows

WOD: Pushing Endurance (20 Min. Clock):

4 MIN AMRAP : MAX REP PERFECT HSPU (Scaled appropriately)
+
1 MIN REST
+
15 MIN. AMRAP:
3-5 MUSCLE UPS (Scale to 10 Dips / Var.)
10 TOES TO BAR (Scale to K2E / Sit Ups Var.)
20 BOX JUMPS

Fusion (6:30pm):

TABATA KB & CORE WORKOUT: (:20 ON/ :10 OFF)

Working “Tabata Style” – :20 ON/ :10 REST – switch movements every 30 SEC as rx’d:

:20 KB SWING (both hands) / :10 rest
:20 KB SWING – RIGHT ARM ONLY / :10 rest
:20 KB SWING – LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
x 2 SETS (8 MIN)

x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)

momWOD:

A: Group Warmup & Mobility:
1x THRU @ WARMUP PACE:
10 M BEAR CRAWL
10 M INCHWORM
10 M DUCK WALK
10 M HORSE WALK
10 M LIZARD WALK
10 M OSTRICH WALK
10 x Banded Lateral Walks (each way)
10 x Banded Squats
10 x Banded Glute Bridges
10 x Banded Donkey Kicks (each side)

B: BARBELL STRENGTH – LEGS

E90SEC x 6 SETS (9 MINUTES) BACK SQUAT CLUSTERS (3 REPS) – build up in weight.

C: WOD – ALT EMOM 20 MINUTES

MIN 1: 10 UB WALL BALL SHOTS (Scale ball weight as needed)
MIN 2: 10 RING ROWS (Scale reps as needed)


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility:

B: 10 MIN GYMNASTIC PROGRESSION – HSPU / INVERSIONS

C: RUNNING WORK – One set E2MIN x 40 MINUTES

Run :35 @91-96% effort / Walk recover 1:25 x 20 SETS

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

Group Warmup & Mobility

Strength, Technique & Development: UB PRESSING:

German Volume Seated DB Press. 10 Reps x 10 Sets with exactly 1 minute rest in between sets. Coach to count reps in unison if possible.

WOD: 3 ROUNDS FOR TIME:

400 M RUN
30 KB SWINGS
30 SIT UPS (upscale 15 T2B)