The importance of tracking

Ok, so that’s my lame attempt at a catchy name for a new segment every Monday.

From now on, Monday’s blog will lay out a little more insight into that coming week’s programming.  Intention of each day, energy systems, and strength priorities may be discussed, along with a layout of the lifts and focus that week.  Let me know what you think!

There are some things that are important to consider NO MATTER what week we’re in, or what training we’re doing.

Here are some considerations for your training:

  • What are your training goals?  Are you just looking to sweat and move?  Lose weight?  Build strength?  Work your gymnastics?  These are all different goals and focusing on one might mean making concessions somewhere else.
  • The 23 hours a day you spend outside of the gym will support the 1 hour you are here.  This means that your nutrition, protein, supplementation, fish oil, mobility, sleep, & REST are very important!
  • Even if you pay attention to all of the above, if you want to go “RX” every day, training 5 or 6 days in a row may not fit your goals at your current ability level.
  • Going RX is a GOAL, not a requirement.  CrossFit High Voltage uses a progression based system.  This means everybody does the same workout, and should be having the same “feeling” during the work.  It is a collaboration between you and your coach that will determine the appropriate scaling for you each day on your lifts & WODs to make sure the intention is met.

It’s human nature to feel a little anxiety over change.  You might be feeling more sore or tired than normal- and that’s OK!  There may just be some adjustments you need to make to your training and your REST to make sure you can get the most out of each day.

Always remember that SAFETY COMES FIRST!

…and

You’re here to have FUN!

Technique → Consistency → Intensity!


This Week’s Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

  • Hamstring & glute strength (sumo deadlift)
  • Chest & arm pulling strength (weighted pull-ups)
  • Pulling endurance (WOD)

Tuesday:

  • Glute & quad strength (high bar back squat)
  • Pushing endurance (WOD)

Wednesday:

  • Tempo shoulder press strength (single arm db press)
  • Tempo back & shoulder pulling strength (single arm row & fly)
  • Hamstring, glute, & pulling endurance (WOD)

Thursday:

  • Olympic weightlifting technique (clean)
  • Barbell cycling (snatch)
  • Mid line stabilization & core (WOD & straddle scoot)

Friday:

  • Partner WOD!
  • Have fun & move or hard & heavy IF your body/training dictates

Monday’s Training:

CrossFit:

A) 16 MIN E2MOM:

3 sumo deadlift
*heavier than last week

B) 10 MIN E2MOM:

5 weighted chin ups
*heavier than last week

C) WOD: 12 MIN AMRAP:

2 power snatch (135/95#)
10 pull ups (upscale 3 muscle ups)
4 power snatch
10 pull ups
6 power snatch
10 pull ups
8 power snatch
10 pull ups
10 power snatch

Fusion:

38 MIN PROGRAM:

A: AMRAP LADDER IN 12 MINUTES:

1 x 10 M SHUTTLE RUN + 1 BURPEE
2 x 10 M SHUTTLE RUN + 2 BURPEES
3 x 10 M SHUTTLE RUN + 3 BURPEES….etc. adding 1 rep to each for AMRAP in 10 MIN.

REST 2 MINUTES

B: TABATA SIT UPS (:20 ON / :10 OFF x 8 SETS = 4 MINUTES)

REST 2 MINUTES

C: AMRAP LADDER IN 12 MINUTES:

2 x KB SWINGS + 2 x BOX JUMP/STEP UPS
4 x KB SWINGS + 4 x BOX JUMP/STEP UPS
6 x KB SWINGS + 6 x BOX JUMP/STEP UPS…etc. Adding 2 reps to each for AMRAP 10.

REST 2 MINUTES

D: TABATA FRONT PLANK HOLDS (:20 ON / :10 OFF x 8 SETS = 4 MINUTES)

momWOD:

Body Composition

3 SETS:
A: Kneeling Single Arm Press* x 10-12 Reps. Alternate Arms EMOM x 6 MIN (3 Sets each arm)

3 SETS:
B1: DB Trap 3 Raises x 10-12 Reps each arm; rest in rotation
B2: Lying on Bench Face Up – DB Tricep Extensions (Skull Crushers) x 10-12 Reps; rest

WOD: COMPLETE 3 ROUNDS (Each for individual time)

400 M RUN (OR 500 M ROW)
+
15 BURPEES

REST 1:1 – Time it took to complete


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

Every :90; 15 MIN (10 sets):

2 Back Squat @ 86%

Followed by…

One set of:
8 Back Squat @ 70%

B) WOD:

On a running clock…
at 0:00 perform:
AMRAP Wall Ball in one set-
(20#/10ft/10#/10ft)

at 8:00 perform:
50 double unders
10 burpee
40 double unders
8 burpee
30 double unders
6 burpee
20 double unders
4 burpee
10 double unders
2 burpee

at 18:00 perform:
800m time trial

Fitness:

A) Strength, Technique, & Development:

7 SETS: High Volume Pushing and Pulling – move swiftly between stations, short rest. Scale loads accordingly.

A1: Bench Press x 7 Reps; rest 20 sec
A2: Ring Rows x 7 Reps; rest 1 minute (or in rotation)

WOD: AMRAP 10 MINUTES:

10 WALL BALL
10 BURPEES
 

Last week we started an ALL NEW training cycle.

Over the next 8 weeks we will be following this track as we work on our fundamentals, with a goal of becoming stronger.

We’ve spent the last year focusing primarily only on our form and proficiency of technique, all while doing so at sub maximal loads.

I really could never express how important form and technique are, no matter your ability level.  They will always come first!

The fact of the matter is though, you ALL have improved SO much over the last year.  Your technique, and consistency with which you are able to use that technique has exponentially grown.

The time has now come to put that good form to use.  It’s time to go a little bit out of your comfort zone and put your strength to the test…all while knowing that you are doing so SAFELY because you are able to utilize all of the good habits you have formed in the last year.

It’s going to be important to keep track of your numbers now if you haven’t been doing so already.  Last week we built to a heavy 1 rep back squat, did a tabata sit-up test, and 1 rep weighted pull-up.  This wasn’t just for fun.

We’ll be using these numbers as the basis for our training starting this week and throughout the next 8 weeks.

You’ll be asked to perform work at percentages of those numbers often.

…and that tabata sit-up score??

If you scored 9 or better, it means that you are ready to move onto GHD sit-ups!  You’ll be seeing those more often in our programming, and that tabata sit-up score was the meter upon which you and our coaches know if you’re ready to attempt something more advanced.

Another great benefit of tracking your numbers and scores that can’t be understated is the reality check it will bring you.

Ever have those days where you feel like you aren’t doing that well, or you haven’t progressed very far?  You feel like you’re struggling to keep up?  Yeah…we’ve all been there.

When you have your numbers written down or tracked somewhere, those are the days you should go back and look where you were at a month ago, 6 months ago, or a year ago and see how far you’ve come!

I’ve been there plenty of times, and it’s a great moment of levity when you see how far you ACTUALLY have come, instead of how far you feel like you’ve come.

Personally I can’t wait to see how far you’ll all come in the next 8 weeks!  Have a great Monday, and get ready to SQUAT tomorrow!


I’ve gotten A LOT of questions about our new bone broth protein, so I’m re-posting some of the major points from Friday’s blog.

You may be wondering, what is all the hype about bone broth protein?

Check out our video with 6 year CFHV vet, & Ancient Nutrition’s – Frank Tortorici:

Here is a re-cap of some of the benefits:

  • Support joints, skin, muscles, and digestion
  • Reduces visible signs of wrinkles & aging
  • Boosts energy during the day
  • Aids metabolism & promotes anabolism
  • Mix in Protein Shakes, Smoothies and Juices
  • Dairy Free | Soy Free | Grain Free | Gluten Free

You can purchase Bone Broth ON-SITE at CFHV, or from our homepage at http://www.crossfithighvoltage.com/

Learn more about Frank at his website -> https://www.franktortorici.com/


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

6 rounds:

4 MIX GRIP PULL-UPS @42×1 or 42J1;

2 min rest

B) WOD: 6 rounds- :30 on/ :30 off:

WALL BALL
DOUBLE UNDERS
BURPEES
BOX JUMP/STEP DOWN (24/20″)

 

Fusion:

Tabata Style – Work :20 / Rest :10 (36 MIN PROGRAM):

A: 0:00-4:00: KB SWINGS
4:00-6:00: SIT UPS or V-UPS
6:00-8:00: HOLLOW BODY HOLDS (Max Compression)
8:00-9:00: REST 1 MIN

B: 9:00-13:00: ALT. KB SNATCH (or C&P)
13:00-15:00: PUSH UPS/ ROLL UPS
15:00-17:00: FRONT PLANK HOLD
17:00-18:00: REST 1 MIN

C: 18:00 – 27:00 – REPEAT SECTION “A”
D: 27:00- 36:00 – REPEAT SECION “B”

momWOD:

A: Body Composition

3 SETS:
A1: DB Bench Press @ 30X1; 8 Reps; 30 sec rest
A2: DB Reverse Lunges x 8 Reps each leg (all R then all L); 30 sec rest

3 SETS:
B1: Single Arm DB Push Press @ 40X2; 6 Reps each arm; 30 sec rest
B2: Russian Step Ups (with or w/o DB) x 8 Reps each leg (all R then all L); 30 sec rest

B: WOD – FOR TIME:

1000 M ROW + 30 BURPEES


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Devlopment:

EVERY :90; 15 MIN (10 SETS):
2 BACK SQUATS @ 80%

THEN…

ONE SET:
8 BACK SQUAT @ 50%

B) WOD: 20 MIN AMRAP:

1 DEADLIFT (225/155#)
1 HSPU (scale to push-up)
1 T2B
1 KB FRONT RACK FORWARD LUNGE (upscale to pistols)

*ADD ONE REP EACH ROUND

Fitness:

Strength, Technique, & Devlopment:

3 SETS:
A1: 8 each leg DB Rear-Elevated Split Squats @ 30X1; rest :30
A2: 30 SEC Hollow Body Hold (max compression); rest :30

WOD: 16 MIN AMRAP:

10 RING ROWS (or PULL UPS)
20 WALL BALL
10 PUSH UPS (Roll ups)
20 BOX JUMP / STEP UPS
10 SIT UPS ( or EVIL WHEELS)