Good luck Sarah!

Today I have another guest blog!  This one is really important to me.  This one is special!

These people worked REALLY hard and their story deserves to be shared.  Please take a few minutes to read their stories!

…and now, here’s Arielle Zieja to fill you in:

About 30 days before Murph, we started something a little crazy at the gym, and something changed. The bread in people’s kitchens went stale, the cereal went uneaten, and the oatmeal was sad and lonely.

People started dropping scale weight and adding barbell weight.

All the while you may have heard whispers of some sort of “Nutrition Challenge” going on. You may have been invited to participate, and I’m guessing you thought something like, “Yeah, right…”, or “No way, Jose”, or “Well, I don’t know what this is all about…”.

And I’m so sorry you missed out.

22 gym members decided to give it a go, and the changes we saw in their lives were absolutely phenomenal!

  • One person shaved 2 minutes off their CrossFit Baseline workout time, and several more took off over a minute!
  • Many people lost between 10 and 15 pounds.
  • Others started getting good sleep for the first time in years.
  • Everyone reported more energy, better digestion, and feeling great in the gym.

I’m sure it’s easy to be skeptical about a nutrition challenge, especially those with the word “Paleo” in them. I know when I think of a typical nutrition challenge, three words come to mind: hungry, tired, and grumpy.

I think of fad diets and dropping a bunch of weight, only to gain more at the end.

That’s why I design my programs differently. It’s NOT about replacing your meals with fad shakes, working out for crazy amounts of time, or skipping meals.

I don’t design my programs for weight loss; I design them for true health and something that is very rare these days: actually feeling satisfied with the way you eat, feel, and look.

In fact, most challengers tell me they feel LESS hungry than they did before the challenge, and for the first time ever, they don’t have overwhelming food cravings.

There are so many benefits to eating what I call Paleo(ish) that I could go on and on, but I’d like you to read what some of the challengers had to say.

These guys worked so hard, and they deserve to have that work honored. So please take a moment to read their stories, and congratulate all of the challengers you see on their hard work.

Anonymous

“I thought the 30 day Paleo challenge was quite amazing. I did not know what to expect. The reason I joined was the following thought: I have not been happy with my body for a long time, why not give this a chance. But I honestly did not expect quick results like this. I have eaten healthy in the past, worked out, dieted, I was never able to make a real impact. And some of these diets were tough to cope with. With Paleo I did crave certain things at first, and it still takes a bit of will power to not have that dessert, or not eat that pastry, but overall I feel like I eat when I like, I eat delicious meals that don’t restrict myself. Quite the opposite, I try new things, I cook more, I am enjoying it. I lost about 3-4 pounds in the first week. Sure it doesn’t just keep on dropping and I have not weighed myself recently, but I can tell I’ve become leaner and I have had people telling me, “dude you lost weight.” That has not happened in many years! I have not gone 100% Paleo, but I am pretty much eating Paleo Mon-Fri. I am looking forward to seeing the impact it will have on me in the future. Other than the physical impact, I have a lot of energy, I feel good, my body seems to appreciate the good stuff I am feeding it. Not sure if it’s also the result of Paleo, but I went to the doctor 2 days ago and my blood pressure was perfect, as opposed to being elevated a few weeks back. So definitely give this a shot! I am very happy that High Voltage and Arielle have introduced me to this. It’s really changed things up for me. Thank you!”

Ben Dukes

“I have to say, I enjoyed the challenge immensely. If nothing else, it got me out of some truly horrible health habits I was in. It had become so easy to just “eat quick” and forget about the effects of that type of food that I had allowed myself to slowly gain an unhealthy amount of weight. But, the simple act of reducing sugars and breads in my diet caused an immediate change. Even though I was injured throughout the challenge, and unable to work out at the pace I’d like, I saw my body react to the better nutrition. I had more energy because I no longer relied on sugar for ups during the day, and thus didn’t suffer the major evening crashes. As an added bonus, I love any excuse I can get to eat massive amounts of steak… which I did! All in all, it was a very positive shift for me, and I look forward to getting back into the gym and taking the process even further by coupling the new dietary process with the hard work to which I’ve become accustomed!”

Moe Salazar

“My journey started about 2.5 years ago When I discovered CF… Initially I was excited about the type of workouts I was getting into, but was misguided altogether when it came to diet. I ate anything I wanted; I was stuck in the mindset of “this is why I work out so hard for.” Never one to shy away from going the extra mile, I would sometimes spend 3 hours at the box. Again… Diet never changed… So body never changed. I was getting stronger and faster but aesthetically I looked the same. It wasn’t until a friend of mine said to me, “you spend all this money on CF and equipment and spend so much time at the gym, yet you still have a beer belly.” For some reason it took that incident to open my eyes. I was already dedicating so much of my time and effort, so why not go in 100%. I joined the paleo challenge at the gym and I learned so much, not only about the RIGHT foods but also the RIGHT portions. I started noticing change in my body right away. Not just in mass, but also body composition. People around me started noticing too. I’m not gonna lie… It felt good. Even though the challenge is over, I see this as a lifestyle and intend to continue this as my foundation. I lost 10 pounds but the challenge for me isn’t over. This is just the beginning ”

Anonymous

“The challenge was really a group effort. We struggled together, so we never had to feel alone. I loved all the support from Arielle. In addition to the challenge, I have started meeting with her for nutritional support. All the information in the emails was super helpful, so I didn’t feel like I was completely lost.” 

These people are my heroes! They made some life changes, worked through road-blocks, and saw the benefits. Even those who didn’t do it 100% saw the benefits.

Every small change is a step in the right direction, and they got that. 

So, again, if you see any of the nutrition challenge participants around, give them a high five or a pat on the back, or even a hug. They totally deserve it! 

And the next time the challenge comes up, it’s your turn to give it a shot! So, if you need to, cry into your oatmeal, and get ready to feel better than you ever have before!

There you have it folks!  Congratulations to all 22 of our participants!

I couldn’t be happier any time someone new unlocks that final important piece of the puzzle that is their nutrition.

It isn’t a diet.  It isn’t about 30 days of restriction.

It’s a 30 day education to set up mindful eating habits for the rest of your life…and it’s all done with the support & love of our amazing community!


Wednesday’s Training:

CrossFit:

Pre-Wod Skill Work : Dips Progression EMOM 5

Strength, Technique & Development: Single Leg Squats

A: Single Leg Squat (w/ balance DB) w / 3 count pause at bottom; 6-8 reps each leg.

REST 2 min

B: Single Leg Squat (w/ balance DB) w/ 30X1 Tempo (Slow down, fast explode up); 6-8 reps each leg.

REST 2 MIN

C: Single Leg Squat (w/ balance DB) 1.5 (down, up 1/4, down, all the way up); 6-8 Reps each leg.

WOD – DENSITY – ALT EMOM 10:

MIN 1: 10 UB WALL BALL SHOTS + AMRAP BURPEES IN TIME REMAIN
MIN 2: 10 UB DB PUSH PRESS + AMRAP BOX JUMP / STEP UPS IN TIME REMAIN

Fusion:

Tabata Stations – Alternate movements working :20 ON / :10 for a total of

8 MINUTES (8 Sets)
:20 ON / :10 OFF – Slam Balls
:20 ON / :10 OFF – Burpees

REST 2 MINUTES

8 MINUTES (8 Sets)
:20 ON / :10 OFF – KB Swings
:20 ON / :10 OFF – Sit Ups

REST 2 MINUTES

8 MINUTES (8 Sets)
:20 ON / :10 OFF – Wall Ball Shots
:20 ON / :10 OFF – Ring Rows

momWOD:

Barbell Strength – Complex

6 SETS:

6 x BB Front Squats
6 x BB Push Press
6 x BB Good Mornings
6 x BB Back Squats

REST 90 SEC BETWEEN SETS

WOD: 12 MIN AMRAP – PARTNER WOD:

YOU GO / I GO (Switch off every round, one partner works / one rests)

100 M RUN + 10 BURPEES


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: Gymnastics Progression: DIPS

C: KETTLE BELL CONDITIONING CIRCUIT – PARTNER WORK

ROUND 1: (6 MINUTES)

MIN 1: P1 does Double Arm KB Snatch* + P2 does Front Plank Hold (:30 ON / :30 REST)
MIN 2: Switch

MIN 3: P1 does Close Stance, Double Arm Swing Outside Legs (to shoulder height) + P2 does Front Plank Hold (:30 ON / :30 REST)
MIN 4: Switch

MIN 5: P1 does Alternating Reverse Lunges w/ Single Arm KB OH Press (same arm as leg) + P2 does Front Plank Hold(:30 ON / :30 REST)
MIN 6: Switch

REST 1 MINUTE

x 3 TOTAL SETS*

* Round 2 – Do :30 / :30 Max Compression Hold as supplementary movement
* Round 3 – Do :30/ :30 Max Rep Sit Ups as supplementary movement

Fitness:

Strength, Technique & Development: BARBELL COMPLEX

Coach to demo, review and warmup class for the following complex:

6 SETS:
6 x Barbell Back Squats
6 x Barbell Good Mornings
6 x Barbell Reverse Lunges (each leg, alternating)

REST 60 sec between sets. Complex should be done unbroken.

WOD: 3 ROUNDS FOR TIME

400 M RUN
30 KB SWINGS
15 BOX JUMP / STEP UPS
Today I have another guest blog!  This one is really important to me.  This one is special!

These people worked REALLY hard and their story deserves to be shared.  Please take a few minutes to read their stories!

…and now, here’s Arielle Zieja to fill you in:

About 30 days before Murph, we started something a little crazy at the gym, and something changed. The bread in people’s kitchens went stale, the cereal went uneaten, and the oatmeal was sad and lonely.

People started dropping scale weight and adding barbell weight.

All the while you may have heard whispers of some sort of “Nutrition Challenge” going on. You may have been invited to participate, and I’m guessing you thought something like, “Yeah, right…”, or “No way, Jose”, or “Well, I don’t know what this is all about…”.

And I’m so sorry you missed out.

22 gym members decided to give it a go, and the changes we saw in their lives were absolutely phenomenal!

  • One person shaved 2 minutes off their CrossFit Baseline workout time, and several more took off over a minute!
  • Many people lost between 10 and 15 pounds.
  • Others started getting good sleep for the first time in years.
  • Everyone reported more energy, better digestion, and feeling great in the gym.

I’m sure it’s easy to be skeptical about a nutrition challenge, especially those with the word “Paleo” in them. I know when I think of a typical nutrition challenge, three words come to mind: hungry, tired, and grumpy.

I think of fad diets and dropping a bunch of weight, only to gain more at the end.

That’s why I design my programs differently. It’s NOT about replacing your meals with fad shakes, working out for crazy amounts of time, or skipping meals.

I don’t design my programs for weight loss; I design them for true health and something that is very rare these days: actually feeling satisfied with the way you eat, feel, and look.

In fact, most challengers tell me they feel LESS hungry than they did before the challenge, and for the first time ever, they don’t have overwhelming food cravings.

There are so many benefits to eating what I call Paleo(ish) that I could go on and on, but I’d like you to read what some of the challengers had to say.

These guys worked so hard, and they deserve to have that work honored. So please take a moment to read their stories, and congratulate all of the challengers you see on their hard work.

Anonymous

“I thought the 30 day Paleo challenge was quite amazing. I did not know what to expect. The reason I joined was the following thought: I have not been happy with my body for a long time, why not give this a chance. But I honestly did not expect quick results like this. I have eaten healthy in the past, worked out, dieted, I was never able to make a real impact. And some of these diets were tough to cope with. With Paleo I did crave certain things at first, and it still takes a bit of will power to not have that dessert, or not eat that pastry, but overall I feel like I eat when I like, I eat delicious meals that don’t restrict myself. Quite the opposite, I try new things, I cook more, I am enjoying it. I lost about 3-4 pounds in the first week. Sure it doesn’t just keep on dropping and I have not weighed myself recently, but I can tell I’ve become leaner and I have had people telling me, “dude you lost weight.” That has not happened in many years! I have not gone 100% Paleo, but I am pretty much eating Paleo Mon-Fri. I am looking forward to seeing the impact it will have on me in the future. Other than the physical impact, I have a lot of energy, I feel good, my body seems to appreciate the good stuff I am feeding it. Not sure if it’s also the result of Paleo, but I went to the doctor 2 days ago and my blood pressure was perfect, as opposed to being elevated a few weeks back. So definitely give this a shot! I am very happy that High Voltage and Arielle have introduced me to this. It’s really changed things up for me. Thank you!”

Ben Dukes

“I have to say, I enjoyed the challenge immensely. If nothing else, it got me out of some truly horrible health habits I was in. It had become so easy to just “eat quick” and forget about the effects of that type of food that I had allowed myself to slowly gain an unhealthy amount of weight. But, the simple act of reducing sugars and breads in my diet caused an immediate change. Even though I was injured throughout the challenge, and unable to work out at the pace I’d like, I saw my body react to the better nutrition. I had more energy because I no longer relied on sugar for ups during the day, and thus didn’t suffer the major evening crashes. As an added bonus, I love any excuse I can get to eat massive amounts of steak… which I did! All in all, it was a very positive shift for me, and I look forward to getting back into the gym and taking the process even further by coupling the new dietary process with the hard work to which I’ve become accustomed!”

Moe Salazar

“My journey started about 2.5 years ago When I discovered CF… Initially I was excited about the type of workouts I was getting into, but was misguided altogether when it came to diet. I ate anything I wanted; I was stuck in the mindset of “this is why I work out so hard for.” Never one to shy away from going the extra mile, I would sometimes spend 3 hours at the box. Again… Diet never changed… So body never changed. I was getting stronger and faster but aesthetically I looked the same. It wasn’t until a friend of mine said to me, “you spend all this money on CF and equipment and spend so much time at the gym, yet you still have a beer belly.” For some reason it took that incident to open my eyes. I was already dedicating so much of my time and effort, so why not go in 100%. I joined the paleo challenge at the gym and I learned so much, not only about the RIGHT foods but also the RIGHT portions. I started noticing change in my body right away. Not just in mass, but also body composition. People around me started noticing too. I’m not gonna lie… It felt good. Even though the challenge is over, I see this as a lifestyle and intend to continue this as my foundation. I lost 10 pounds but the challenge for me isn’t over. This is just the beginning ”

Anonymous

“The challenge was really a group effort. We struggled together, so we never had to feel alone. I loved all the support from Arielle. In addition to the challenge, I have started meeting with her for nutritional support. All the information in the emails was super helpful, so I didn’t feel like I was completely lost.” 

These people are my heroes! They made some life changes, worked through road-blocks, and saw the benefits. Even those who didn’t do it 100% saw the benefits.

Every small change is a step in the right direction, and they got that. 

So, again, if you see any of the nutrition challenge participants around, give them a high five or a pat on the back, or even a hug. They totally deserve it! 

And the next time the challenge comes up, it’s your turn to give it a shot! So, if you need to, cry into your oatmeal, and get ready to feel better than you ever have before!

There you have it folks!  Congratulations to all 22 of our participants!

I couldn’t be happier any time someone new unlocks that final important piece of the puzzle that is their nutrition.

It isn’t a diet.  It isn’t about 30 days of restriction.

It’s a 30 day education to set up mindful eating habits for the rest of your life…and it’s all done with the support & love of our amazing community!


Wednesday’s Training:

CrossFit:

Pre-Wod Skill Work : Dips Progression EMOM 5

Strength, Technique & Development: Single Leg Squats

A: Single Leg Squat (w/ balance DB) w / 3 count pause at bottom; 6-8 reps each leg.

REST 2 min

B: Single Leg Squat (w/ balance DB) w/ 30X1 Tempo (Slow down, fast explode up); 6-8 reps each leg.

REST 2 MIN

C: Single Leg Squat (w/ balance DB) 1.5 (down, up 1/4, down, all the way up); 6-8 Reps each leg.

WOD – DENSITY – ALT EMOM 10:

MIN 1: 10 UB WALL BALL SHOTS + AMRAP BURPEES IN TIME REMAIN
MIN 2: 10 UB DB PUSH PRESS + AMRAP BOX JUMP / STEP UPS IN TIME REMAIN

Fusion:

Tabata Stations – Alternate movements working :20 ON / :10 for a total of

8 MINUTES (8 Sets)
:20 ON / :10 OFF – Slam Balls
:20 ON / :10 OFF – Burpees

REST 2 MINUTES

8 MINUTES (8 Sets)
:20 ON / :10 OFF – KB Swings
:20 ON / :10 OFF – Sit Ups

REST 2 MINUTES

8 MINUTES (8 Sets)
:20 ON / :10 OFF – Wall Ball Shots
:20 ON / :10 OFF – Ring Rows

momWOD:

Barbell Strength – Complex

6 SETS:

6 x BB Front Squats
6 x BB Push Press
6 x BB Good Mornings
6 x BB Back Squats

REST 90 SEC BETWEEN SETS

WOD: 12 MIN AMRAP – PARTNER WOD:

YOU GO / I GO (Switch off every round, one partner works / one rests)

100 M RUN + 10 BURPEES


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: Gymnastics Progression: DIPS

C: KETTLE BELL CONDITIONING CIRCUIT – PARTNER WORK

ROUND 1: (6 MINUTES)

MIN 1: P1 does Double Arm KB Snatch* + P2 does Front Plank Hold (:30 ON / :30 REST)
MIN 2: Switch

MIN 3: P1 does Close Stance, Double Arm Swing Outside Legs (to shoulder height) + P2 does Front Plank Hold (:30 ON / :30 REST)
MIN 4: Switch

MIN 5: P1 does Alternating Reverse Lunges w/ Single Arm KB OH Press (same arm as leg) + P2 does Front Plank Hold(:30 ON / :30 REST)
MIN 6: Switch

REST 1 MINUTE

x 3 TOTAL SETS*

* Round 2 – Do :30 / :30 Max Compression Hold as supplementary movement
* Round 3 – Do :30/ :30 Max Rep Sit Ups as supplementary movement

Fitness:

Strength, Technique & Development: BARBELL COMPLEX

Coach to demo, review and warmup class for the following complex:

6 SETS:
6 x Barbell Back Squats
6 x Barbell Good Mornings
6 x Barbell Reverse Lunges (each leg, alternating)

REST 60 sec between sets. Complex should be done unbroken.

WOD: 3 ROUNDS FOR TIME

400 M RUN
30 KB SWINGS
15 BOX JUMP / STEP UPS
 

Today, I’m here to share some exciting news with you all!

I could wax on, and maybe I will at the end, but I’ll just let Sarah tell you herself:

“Well, my friends, the time has come….

It is with mixed emotions that I write this message, as I have to break it to you and to myself that next month I will no longer be coaching or programming for CFHV. It’s a hard one for me to swallow.

I have been fortunate enough to have the best job in the world for the past two years, having had the opportunity to coach, mentor, and train with the most amazing group of people! While the thought of leaving makes me very sad, I am, on the other hand, very excited to be moving forward with my career.

I have accepted a great position which will allow me to stay firmly planted in Los Angeles, a place I now proudly call home.

While I seem to be struggling to find the right words to write, I am most definitely not having any difficulty playing out the scores of memory movies I have in my head from the past two years I have spent as part of the CrossFit High Voltage Family.

As I reflect on the amazing goodness I have managed to attract into my life these past couple of years, I know in my heart so much of it has come from being a part of such a strong, supportive, and nurturing community.

Thank you to all of you for being a part of my journey, and for showering me with kindness and love. You have given me the encouragement and confidence I need to accept this new challenge in my life, I am excited to see what adventures await.

I intend to remain a part of the community and I look forward to taking classes, participating in local competitions, and maybe even hitting one more Open with all of you! And don’t worry, there is a very good chance I will find a way to play my same four songs on repeat when I do show up to class. You can’t get rid of me (or the Beebs) that easily:)

#alwaysavixen

Love, Sarah.”

I personally couldn’t be happier for Sarah, and I know her new career path will offer many great opportunities to utilize the vast array of special skills & gifts she has to offer.

Sarah is a natural leader and her personality and professionalism will serve the corporate world as well as it has in the CrossFit world.

Luckily we’ve been able to prepare behind the scenes ahead of time, and rest assured that just as soon as we were able to share the news with all of you, we did!

This is a HAPPY time. Please join me in celebrating with Sarah and wishing her well as she takes on her new career endeavor!


Monday’s Training:

CrossFit:

 

STRENGTH, TECHNIQUE & DEVELOPMENT: UB PRESSING – Split Jerk Cycle

A: Drill # 1: Strict Press in Split Jerk Stance w/ BB (2.2.2.2)* Perform 2 Reps every 15 seconds. Do 2 Sets total.

B: Drill #2: Tall Jerks w/ Empty Barbell x 3 Reps; EMOM x 3 Sets

C: Drill #3: Jerk Balance w/ Empty / Light BB x 3 Reps; EMOM x 3 Sets

D: Practice: Split Jerk Clusters (1.1.1.1.1)* (“”.”” self time 20 sec rest between 1 rep); Rest approx. 90 sec-2 Min between sets. Work in pairs. Self Time. Work weight across for whole set, but go up in weight for each round. 3 TOTAL ROUNDS.

WOD: PULLING ENDURANCE – 14 MIN COUNTDOWN CLOCK...

50 CAL ROW
40 PULL UPS (Scale to Jumping Pull Ups or Ring Rows)
30 BURPEES
20 MUSCLE UPS (Scale to Dips, Jumping Dips, Box Dips)

Fusion:

EVEN PACE: 6 MIN

3 MIN – BIKE OR ROW
2 MIN – WALL BALL SHOTS
1 MIN – BURPEES

1 MIN REST

PUSH INTERVALS: 6 MIN
30 SEC MAX REP PUSH UPS / 30 SEC REST x 1 SET
30 SEC MAX REP AIR SQUATS / 30 SEC REST x 2 SETS
30 SEC MAX CALS BIKE OR ROW / 30 SEC REST x 3 SETS

1 MIN REST

EVEN PACE: 6 MIN
3 MIN – BIKE OR ROW
2 MIN – KB SWINGS
1 MIN – SIT UPS

1 MIN REST

PUSH INTERVALS: 6 MIN
30 SEC MAX REP MAX COMPRESSION HOLD / 30 SEC REST x 1 SET
30 SEC MAX REP BOX STEP UPS / 30 SEC REST x 2 SETS
30 SEC MAX CALS BIKE OR ROW / 30 SEC REST x 3 SETS

momWOD:

Body Composition

3 SETS:
A1: Seated DB Press @ 30X1; 8 Reps; rest 30 sec
A2: Flat Back T- Raises w/ small plates @ 30X1; 8 Reps; rest 30 sec

3 SETS:
B1: Lying Face Up DB Tricep Extensions; 15 Reps; rest 30 sec
B2: 45 Deg Angle Back – “”Y”” Trap 3 Raises; 8 Reps; rest 30 sec

AMRAP 15 MINUTES:

30 WALL BALLS
20 WALKING LUNGES
10 SIT UPS


Tuesday’s Training:

CrossFit:

A: Group Warmup & Mobility

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

C: STRENGTH, TECHNIQUE & DEVELOPMENT: P.C COMPLEX (25 MIN):

5 ROUNDS:

8 BARBELL HIP THRUST or GLUTE BRIDGE
8 BB PENDLAY ROWS
8 BB ROMANIAN DEADLIFT
8 BB FRONT RACK ALT. LUNGES (may rack from Power Clean or Rack)
8 BB DEADLIFT
REST 2 MINUTES

Fitness:

Strength, Technique & Development:

3 SETS:
A1: DB Bench Press @ 30X1; 8 Reps; rest 30 sec
A2: Standing DB Hammer Curls x 16 Reps (Alternating); rest 30 sec
A3: Lying Face Up, Leg Lowering Abs – 5 Count Negative x 8 Reps; rest 30 sec

WOD: 18 MIN AMRAP:

6 BURPEES
12 DB PUSH PRESS
24 WALL BALL SHOTS
36 SINGLE JUMP ROPES