Stones!

That seems to be the big questions this week!

I’ve heard so much talk about the programming lately, I thought I would take a few moments to address it here so you could all get the scoop straight from the source!

Maybe some of you are wondering, what is programming anyway?  Like…computers?

Something like that.

A machine’s programming tells it what to do so that it can carry out the task it is designed to perform.

The dictionary defines a program as “a plan of action to accomplish a specified end.”

Indeed these are both accurate descriptions of what our gym’s programming is.  It’s the strength, technique, & development portion, paired with the WOD or “workout of the day”.

If your body is the machine, the exercises that are designed for you to complete each day are the programming for your body to be able to perform as it is intended to.

With bad programming your “machine” will not function properly, or worse yet, break down.

With good programming your body will continue to grow and diversify in it’s functionality, strength, and ability in a multitude of athletic facets.

CrossFit High Voltage has always prided itself on having the absolute BEST programming, amidst an industry where not all gyms are created equal.

What has always set us apart from not only the other gyms in Burbank, but has made us an industry leader among the entire CrossFit community, is our excellent program design with proven results.

You experience it yourself every day when you finally figure out double unders, PR your Oly lift, or acquire a new gymnastic skill.

You feel it when you sleep better, have more energy, fit into your new clothes, or get that compliment from someone you haven’t seen in a while on how great you look.

I know the special talent it takes to program successfully, and I recognized it when I hired Sarah a year ago to bring us all to new heights.

When I consider a candidate for Head of Program Design at HV, I vet from the best the industry has to offer.

Someone with a proven athletic track record, but also with the heart and mindfulness to be successfully interconnected with the emotional vein of our unique community.

It’s not just a solo effort though.

At every Coach’s meeting (and during plenty of conversations in between) our entire coaching staff works together, bringing a myriad of different disciplines, experience, & certifications.

We collaborate to ensure that what is best for our community is always considered first, so that you can all enjoy the progress that you work so hard for and deserve to enjoy.

My commitment to that quality in our programming has never faltered, and our program design will continue to reflect the latest trends, mixed with proven methodologies, and a continued investment in the well being of each of YOU!

Regular Schedule this weekend:

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

Friday’s Training:

CrossFit:

TEAMS OF 2 – 2 ROUNDS FOR TIME:

Each partner must complete the entire list twice. But working 1 person at a time, one set at a time (So P1 does 12 Burpees, then P2 does 12 Burpees, then P1 does next movement, etc.)

12 – Burpees
12 – Thrusters
12 – Burpees
12 – Power Snatch
12 – Burpees
12 – Push Press / Jerks
12 – Burpees
12 – Hang Squat Cleans
12 – Burpees
12 – Overhead Squats

Fusion:

Teams of 2 – AMRAP in 40 MINUTES:

0-10 MINUTES: AMRAP (Partners switch each set)
P1 – 100 M RUN / while P2 – AMRAP BURPEE PULL UPS – THEN SWITCH

10-20 MINUTES: AMRAP (Partners switch each set)
P1 – 150 M ROW / while P2 – AMRAP BURPEE BOX JUMP / STEP UPS – THEN SWITCH

20-30 MINUTES: AMRAP (Partners switch each set)
P1 – 10 CAL BIKE / while P2 – AMRAP KB GOBLET SQUATS – THEN SWITCH

30-40 MINUTES: AMRAP (Partners switch each set)
P1 – 30 Double Unders (60 Singles) while P2 – AMRAP SIT UPS – THEN SWITCH

momWOD:

A: LOCOMOTION:

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….)
That seems to be the big questions this week!

I’ve heard so much talk about the programming lately, I thought I would take a few moments to address it here so you could all get the scoop straight from the source!

Maybe some of you are wondering, what is programming anyway?  Like…computers?

Something like that.

A machine’s programming tells it what to do so that it can carry out the task it is designed to perform.

The dictionary defines a program as “a plan of action to accomplish a specified end.”

Indeed these are both accurate descriptions of what our gym’s programming is.  It’s the strength, technique, & development portion, paired with the WOD or “workout of the day”.

If your body is the machine, the exercises that are designed for you to complete each day are the programming for your body to be able to perform as it is intended to.

With bad programming your “machine” will not function properly, or worse yet, break down.

With good programming your body will continue to grow and diversify in it’s functionality, strength, and ability in a multitude of athletic facets.

CrossFit High Voltage has always prided itself on having the absolute BEST programming, amidst an industry where not all gyms are created equal.

What has always set us apart from not only the other gyms in Burbank, but has made us an industry leader among the entire CrossFit community, is our excellent program design with proven results.

You experience it yourself every day when you finally figure out double unders, PR your Oly lift, or acquire a new gymnastic skill.

You feel it when you sleep better, have more energy, fit into your new clothes, or get that compliment from someone you haven’t seen in a while on how great you look.

I know the special talent it takes to program successfully, and I recognized it when I hired Sarah a year ago to bring us all to new heights.

When I consider a candidate for Head of Program Design at HV, I vet from the best the industry has to offer.

Someone with a proven athletic track record, but also with the heart and mindfulness to be successfully interconnected with the emotional vein of our unique community.

It’s not just a solo effort though.

At every Coach’s meeting (and during plenty of conversations in between) our entire coaching staff works together, bringing a myriad of different disciplines, experience, & certifications.

We collaborate to ensure that what is best for our community is always considered first, so that you can all enjoy the progress that you work so hard for and deserve to enjoy.

My commitment to that quality in our programming has never faltered, and our program design will continue to reflect the latest trends, mixed with proven methodologies, and a continued investment in the well being of each of YOU!

Regular Schedule this weekend:

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

Friday’s Training:

CrossFit:

TEAMS OF 2 – 2 ROUNDS FOR TIME:

Each partner must complete the entire list twice. But working 1 person at a time, one set at a time (So P1 does 12 Burpees, then P2 does 12 Burpees, then P1 does next movement, etc.)

12 – Burpees
12 – Thrusters
12 – Burpees
12 – Power Snatch
12 – Burpees
12 – Push Press / Jerks
12 – Burpees
12 – Hang Squat Cleans
12 – Burpees
12 – Overhead Squats

Fusion:

Teams of 2 – AMRAP in 40 MINUTES:

0-10 MINUTES: AMRAP (Partners switch each set)
P1 – 100 M RUN / while P2 – AMRAP BURPEE PULL UPS – THEN SWITCH

10-20 MINUTES: AMRAP (Partners switch each set)
P1 – 150 M ROW / while P2 – AMRAP BURPEE BOX JUMP / STEP UPS – THEN SWITCH

20-30 MINUTES: AMRAP (Partners switch each set)
P1 – 10 CAL BIKE / while P2 – AMRAP KB GOBLET SQUATS – THEN SWITCH

30-40 MINUTES: AMRAP (Partners switch each set)
P1 – 30 Double Unders (60 Singles) while P2 – AMRAP SIT UPS – THEN SWITCH

momWOD:

A: LOCOMOTION:

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….)
Week 1 we had tires, week 2 we had sandbags, week 3 we had farmer carry handles…and now we bring you…

Atlas Stones!

I’ve been pouring concrete to get ready for this week’s strongWOD, and I’m super excited for us to be able to get to have fun with yet another new way to train.

You guys have had a HUGE response to our strongWOD class on Saturdays!  You love it so much that some of you are asking for it to be offered another time during the week.  We’ll see in time.  If you want it, sound off in the comments!

If you haven’t had a chance to make it to our strongWOD yet, no time better than the present to check it out.

Somebody asked me today what muscles get worked the most during strongman type training…the answer may surprise you.

The muscles you will see the biggest change in…the place where you’ll start to notice new definition…the place you feel those gains?

Your abs!

That’s right!  strongWOD exercises are all about that midline stabilization.  Every type of human movement should be core to extremity to deliver the most efficient power…and who doesn’t want their summer abs?

Regular schedule this weekend!

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

Friday’s Training:

CrossFit:


PARTNERS IN “CARSE”

Split the work – one person working at a time. Each round starts with a 50 M Bear Crawl – which must be done by BOTH people – same time.

21-18-15-12-9-6-3:

SQUAT CLEANS (95/65#)
DOUBLE UNDERS
DEADLIFTS (185/125#)
BOX JUMPS (24/20″)

* EACH ROUND STARTS WITH A 50 M BEAR CRAWL

Fusion:


PARTNERS IN CARDIO FUSION

Working one person at a time, adding +1 rep to each round. Once you hit “10”, partners will stop and do a 2000 M Row (shared). Then Partners will SWITCH movements and alternate rounds, dropping -1 rep each round until back to 1.

LADDER #1: Alternate “you go – i go” until 10, then switch for way down.

P1: Burpee Pull Ups (1-2-3-4-5-6-7-8-9-10)
P2: Burpee Box Jumps (1-2-3-4-5-6-7-8-9-10)
+
At “10”, stop and do a 2000 M Row, sharing work any way – 1 person row at a time
+
P1: Burpee Box Jumps (10-9-8-7-6-5-4-3-2-1)
P2: Burpee Pull Ups (10-9-8-7-6-5-4-3-2-1)

FOR TIME

** FOR SCALED VERSION, SUB RING ROWS AND STEP UPS.

momWOD:


Tabata Style Conditioning – :20 ON / :10 OFF – Rotation

3 ROUNDS:

0-3:00
KB Swings (russian)
Single Arm KB Swing Right
Single Arm KB Swing Left
KB Swings (russian)
Single Arm KB Clean and Press (Right)
Single Arm KB Clean and Press (Left)

3:00-4:00
REST 1 MIN

4:00-7:00
Air Squats
Alternating Lunges
Sit Ups
Burpees
Push Ups
Sit Ups

7:00-8:00
REST 1 MIN