New Toys

Man oh man how great things are right now at High Voltage!

Maybe it’s the heat, maybe it’s Summer being here, maybe there’s pixie dust in the air…but the energy is amazing these days!

That workout Monday was a blast!  It’s actually a WOD I experienced while I was in Colorado a few weeks back.  I loved it so much, I brought it here to all of you to share.

The feedback was incredible!  You guys loved it and posted about it all over social media.  That’s the kind of stuff that keeps the spirit and good vibes blasting out the doors here every day.

If you love it…talk about it!  Share it!

All that sharing has side effects.  One of the best ones is the support it passes on to the people you WOD with.

When the going gets tough and you want to quit, feeding off the energy in the room and seeing your buddy working hard and experiencing the same thing as you gives you that little extra fight that you need sometimes to push through the wall.

Another great side effect is that it’s polarizing!  It draws in your family & friends…it draws in from all over the city of Burbank.

We have SO many new faces lately, it’s great!  I pride myself on knowing everyone’s name, and there are so many great new community members coming through the doors every day that my memory is working overtime to make sure I can connect with every new face.

Remember that if YOU want to share all of this with anyone you know, we have our $100 promo going until the end of this month.  Check it out here: http://www.crossfithighvoltage.com/promo/


Wednesday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: Pre-WOD Skill Work: Dips Progression EMOM 5

C: Strength, Technique & Development: Unilateral Leg Strength

3 SETS:
C1: Barbell Forward Alt. Lunges x 12 Reps (6 each leg); rest 30 sec
C2: Barbell Single Leg Good Mornings x 12 Reps (6 on right, then 6 on left); rest 30 sec
C3: Lateral Russian Step Ups / Downs* (add DB if able) x 12 Reps each leg; rest 2 min
* May scale up to Weighted Pistols

D: WOD – 3 ROUNDS FOR TIME

400 M RUN
30 WALL BALL
15 BURPEES

Fusion:

40 MIN AMRAP:

400 M RUN
500 M ROW
+
KB COMPLEX:

20 KB SWINGS (Russian)
20 SINGLE ARM KB SWINGS (10 R / 10 L)
20 M S.A KB WAITER’S CARRY (R)
20 M S.A KB WAITER’S CARRY (L)
20 SINGLE ARM KB PRESS or SNATCH (10 R / 10 L)
20 KB GOBLET SQUATS

momWOD:

A: Group Warmup & Mobility

B: Skill Work – UP Push & Pull

4 SETS:
B1: Ring Rows @ 40X2; 4-6 Reps; rest 20 sec
B2: Jumping Ring Dip Negs or Box Dips @ 40X2; 4-6 Reps; rest 20 sec

C: Barbell Complex

3 SETS:
C1: Barbell Push Press x 6 Reps; receive behind neck, no rest +
C2: Barbell Good Mornings x 8 Reps; return to front rack, rest 60 sec

D: WOD – 8 MIN AMRAP

8 KB SWINGS (Russian)
4 BURPEES


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: Gymnastics Progression -DIPS

C: Skill Work – TURKISH GET UP

D: WOD – KB & ABS – Tabata Style:

:20 ON / :10 OFF – Station Rotation x 3 TOTAL SETS (24 MIN PROGRAM)

KB Swing (Russian)
KB Swing (R Arm)
KB Swing (L Arm)
KB S.A Waiter’s Carry (R Arm)
KB S.A Waiter’s Carry (L Arm)
KB Goblet Squat
+
1 MIN REST
+
Sit Ups / V-Ups
Elbow To Opposite Knee Twists
Max Compression /Hollow Body Hold
Side Plank Arch Ups (R)
Side Plank Arch Ups (L)
Front Plank Hold
+
1 MIN REST

x 3 SETS

Fitness:

A: Group Warmup & Mobility

B: Strength, Technique & Development: Deadlift

Warm Up Sets: 2 DL @ light weight Every 15 Seconds for 8 Sets.

Work Sets: Work up to a heavy Deadlift in 10 Minutes.

C: WOD – MUTANT MANMAKERS

EVERY MINUTE ON THE MINUTE COMPLETE 1 “Mutant Manmaker” Complex for 20 MINUTES (20 sets):

DB Push Up
DB Row – Right Arm
DB Push Up
DB Row – Left Arm
DB Squat Clean + Thruster (“cluster”)
DB Forward Lunge (R) (DB on shoulders)
DB Forward Lunge (L) (DB on shoulders)
Man oh man how great things are right now at High Voltage!

Maybe it’s the heat, maybe it’s Summer being here, maybe there’s pixie dust in the air…but the energy is amazing these days!

That workout Monday was a blast!  It’s actually a WOD I experienced while I was in Colorado a few weeks back.  I loved it so much, I brought it here to all of you to share.

The feedback was incredible!  You guys loved it and posted about it all over social media.  That’s the kind of stuff that keeps the spirit and good vibes blasting out the doors here every day.

If you love it…talk about it!  Share it!

All that sharing has side effects.  One of the best ones is the support it passes on to the people you WOD with.

When the going gets tough and you want to quit, feeding off the energy in the room and seeing your buddy working hard and experiencing the same thing as you gives you that little extra fight that you need sometimes to push through the wall.

Another great side effect is that it’s polarizing!  It draws in your family & friends…it draws in from all over the city of Burbank.

We have SO many new faces lately, it’s great!  I pride myself on knowing everyone’s name, and there are so many great new community members coming through the doors every day that my memory is working overtime to make sure I can connect with every new face.

Remember that if YOU want to share all of this with anyone you know, we have our $100 promo going until the end of this month.  Check it out here: http://www.crossfithighvoltage.com/promo/


Wednesday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: Pre-WOD Skill Work: Dips Progression EMOM 5

C: Strength, Technique & Development: Unilateral Leg Strength

3 SETS:
C1: Barbell Forward Alt. Lunges x 12 Reps (6 each leg); rest 30 sec
C2: Barbell Single Leg Good Mornings x 12 Reps (6 on right, then 6 on left); rest 30 sec
C3: Lateral Russian Step Ups / Downs* (add DB if able) x 12 Reps each leg; rest 2 min
* May scale up to Weighted Pistols

D: WOD – 3 ROUNDS FOR TIME

400 M RUN
30 WALL BALL
15 BURPEES

Fusion:

40 MIN AMRAP:

400 M RUN
500 M ROW
+
KB COMPLEX:

20 KB SWINGS (Russian)
20 SINGLE ARM KB SWINGS (10 R / 10 L)
20 M S.A KB WAITER’S CARRY (R)
20 M S.A KB WAITER’S CARRY (L)
20 SINGLE ARM KB PRESS or SNATCH (10 R / 10 L)
20 KB GOBLET SQUATS

momWOD:

A: Group Warmup & Mobility

B: Skill Work – UP Push & Pull

4 SETS:
B1: Ring Rows @ 40X2; 4-6 Reps; rest 20 sec
B2: Jumping Ring Dip Negs or Box Dips @ 40X2; 4-6 Reps; rest 20 sec

C: Barbell Complex

3 SETS:
C1: Barbell Push Press x 6 Reps; receive behind neck, no rest +
C2: Barbell Good Mornings x 8 Reps; return to front rack, rest 60 sec

D: WOD – 8 MIN AMRAP

8 KB SWINGS (Russian)
4 BURPEES


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: Gymnastics Progression -DIPS

C: Skill Work – TURKISH GET UP

D: WOD – KB & ABS – Tabata Style:

:20 ON / :10 OFF – Station Rotation x 3 TOTAL SETS (24 MIN PROGRAM)

KB Swing (Russian)
KB Swing (R Arm)
KB Swing (L Arm)
KB S.A Waiter’s Carry (R Arm)
KB S.A Waiter’s Carry (L Arm)
KB Goblet Squat
+
1 MIN REST
+
Sit Ups / V-Ups
Elbow To Opposite Knee Twists
Max Compression /Hollow Body Hold
Side Plank Arch Ups (R)
Side Plank Arch Ups (L)
Front Plank Hold
+
1 MIN REST

x 3 SETS

Fitness:

A: Group Warmup & Mobility

B: Strength, Technique & Development: Deadlift

Warm Up Sets: 2 DL @ light weight Every 15 Seconds for 8 Sets.

Work Sets: Work up to a heavy Deadlift in 10 Minutes.

C: WOD – MUTANT MANMAKERS

EVERY MINUTE ON THE MINUTE COMPLETE 1 “Mutant Manmaker” Complex for 20 MINUTES (20 sets):

DB Push Up
DB Row – Right Arm
DB Push Up
DB Row – Left Arm
DB Squat Clean + Thruster (“cluster”)
DB Forward Lunge (R) (DB on shoulders)
DB Forward Lunge (L) (DB on shoulders)
Where’s everybody running to??

You might think this is a picture from Murph that I’m just using for this blog post…No way!

This is actually a picture from the future.  It’s a picture showing everybody running to get to CFHV for our new strongWOD.

Our first one was busting at the seams with popularity, and that was just with a couple of dirty old tires and some kettle bells.

New classes mean new toys, and this week we’ll have some cool new equipment for you guys all to train with!

What will these new toys be?  What kind of fun has Coach Jose cooked up for us all with these new delights?

You’ll have to come at 10am on Saturday to the strongWOD to find out!

Regular schedule this weekend:

  • Saturday @ 9am: Shred Sesh
  • Saturday @ 9am: CrossFit Kids
  • Saturday@ 10am: strongWOD
  • Sunday@ 10am: Energizer Long WOD

Friday’s Training:

CrossFit:

38 MIN PROGRAM – PARTNER WOD (TEAMS OF 2):

Your barbell needs to be set up for 4 weights, starting at your heaviest for Deadlift, then stripping each round until down to lightest load for Power Snatches at end. The Barbells work needs to be done in order, but if busy class – may switch up the bike/row/run/dubs if needed.

WOD #1: 8 MIN AMRAP
MAX BIKE CALS + MAX # DEADLIFTS (#225/155 eg)*
*share work any way, score is total cals + total reps.

REST 2 MIN

WOD #2: 8 MIN AMRAP
MAX ROW CALS + MAX # POWER CLEANS (#135/95)*
*share work any way, score is total cals + total reps.

REST 2 MIN

WOD #3: 8 MIN AMRAP
MAX ROUNDS – 100 M SPRINT + MAX # THRUSTERS (#95/65)*
*share work any way, score is total METERS + total reps.

REST 2 MIN

WOD #4: 8 MIN AMRAP
MAX # DOUBLE UNDERS + MAX # POWER SNATCH (#75/55)*
*share work any way, score is total reps + total reps

Fusion:

Group Warmup & Mobility

A: LOCOMOTION (6-8MINUTES) taking time to move through full range of motion with purpose to stretch, mobilize, prime joints.

10 M BEAR CRAWL
10 M INCHWORM
10 M DUCK WALK
10 M HORSE WALK
10 M LIZARD WALK
10 M OSTRICH WALK

B: WOD – CARDIO LADDERS* – 30 MIN AMRAP LADDER

Start with 2 Reps of each movement. Each round, add 2 reps (or 20 M) to the list. Complete AMRAP in 30 MIN.

2 x Pull Ups / Ring Rows (eg. 4, 6, 8, 10….)
2 x Push Ups / Roll Ups
2 x Sit Ups
2 x Air Squats
2 x Walking Lunges
20 M Shuttle Run (eg. 40M, 60M, 80M, 100M….)

momWOD:

TEAMS OF 3. One person works at a time, completing work in 1 minute, then resting 2 minutes in rotation. Split up start stations if needed. A and C are repeats, except one is Max cal Row and one is Max cal bike. Keep part B in middle if possible.

PART A: Rotate Partner Work EMOM x 3 SETS EACH (so 9 Minutes):

IN ONE MINUTE:
5 Deadlifts (heavy)
7 Push Ups
+ As many CALS as possible in time remaining (AIR ASSAULT)

+ 2 MIN REST

PART B: Rotate Partner Work EMOM x 3 SETS EACH (so 9 Minutes):

IN ONE MINUTE:
5 BURPEES
10 SLAM BALLS
+ As many SIT UPS as possible in time remaining

+ 2 MIN REST

PART C: Rotate Partner Work EMOM x 3 SETS EACH (so 9 Minutes):

5 Deadlifts (heavy)
7 Push Ups
+ As many CALS as possible in time remaining (ROW)