Our first regular guest blog!

Say that 10 times quick.  It’s a doozy!

My last blog was a little long (although packed with TONS of good info) so I’ll keep this one shorter.

4th of July is coming up in just under 2 weeks and it falls on a Monday this year.  We’re guessing a lot of you will have the day off of work, and rather than be closed we wanted to do something fun!

We will only have one WOD on Monday, July 4th @ 10am.

It’ll be something like Murph in terms of inclusiveness, scalability, and ability to be done in partners/teams.

A little less scary though, more diversity in the movements, and a lot more FUN!

More details to come, but make sure to save a little time in your morning to come out to HV and celebrate with a throw down!


Wednesday’s Training:

CrossFit:

Strength, Technique & Development: DBSS – Goal is 1/3 bodyweight per hand

TEST HOW FAR YOU’VE COME IN 4 WEEKS OF UNILATERAL LEG STRENGTH WORK

3 SETS:
A1: Rear Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
A2: 30 sec Max Compression Hold; rest 30 sec

WOD: 5 ROUNDS FOR TIME:

400 M RUN
30 KB SWINGS
15 SLAM BALLS

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 SQUAT

momWOD:

Barbell Strength :

EMOM x 6 SETS (12 MINUTES)
A1: BB Shoulder Press x 8-10 reps;
A2: BB Bench Press x 10-12 reps;

WOD: 20 MIN AMRAP LADDER

Start with 2 Reps of each. Add 2 Reps (or 20 M) each round. Going up the ladder AMRAP in 20 MINUTES:

2 Ring Rows (4,6,8,10…)
2 DB Hang Cleans (4,6,8,10…)
2 DB Alt. Lunges (4,6,8,10…)
2 x 10 M Shuttle Run (40M, 60M, 80M, 100M…)


Thursday’s Training:

CrossFit:

Skill Work – NEW Gymnastics Progression – See HSPU / INVERSIONS

WOD: 30 MIN AMRAP:

20 M SINGLE ARM KB WAITER’S CARRY (each arm)
100 M FARMER’S CARRY (Heavy)
200 M SANDBAG CARRY / RUN
30 TOES TO BAR
20 PUSH UPS
10 DIPS

Fitness:

Strength, Technique & Development:

5 SETS:
A1: Tempo Front Squats @ 50X1; 5 Reps; rest 30 sec
A2: Front Squats x 10 UB Reps (no tempo, even pace); rest 60 sec

WOD: EMOM STATION ROTATION (4 Stations, 4 Sets – 16 MIN)

MIN 1: 8-10 CAL BIKE
MIN 2: 8-10 BURPEES
MIN 3: 8-10 BOX STEP UPS
MIN 4: MAX REP SIT UPS
Say that 10 times quick.  It’s a doozy!

My last blog was a little long (although packed with TONS of good info) so I’ll keep this one shorter.

4th of July is coming up in just under 2 weeks and it falls on a Monday this year.  We’re guessing a lot of you will have the day off of work, and rather than be closed we wanted to do something fun!

We will only have one WOD on Monday, July 4th @ 10am.

It’ll be something like Murph in terms of inclusiveness, scalability, and ability to be done in partners/teams.

A little less scary though, more diversity in the movements, and a lot more FUN!

More details to come, but make sure to save a little time in your morning to come out to HV and celebrate with a throw down!


Wednesday’s Training:

CrossFit:

Strength, Technique & Development: DBSS – Goal is 1/3 bodyweight per hand

TEST HOW FAR YOU’VE COME IN 4 WEEKS OF UNILATERAL LEG STRENGTH WORK

3 SETS:
A1: Rear Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
A2: 30 sec Max Compression Hold; rest 30 sec

WOD: 5 ROUNDS FOR TIME:

400 M RUN
30 KB SWINGS
15 SLAM BALLS

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 SQUAT

momWOD:

Barbell Strength :

EMOM x 6 SETS (12 MINUTES)
A1: BB Shoulder Press x 8-10 reps;
A2: BB Bench Press x 10-12 reps;

WOD: 20 MIN AMRAP LADDER

Start with 2 Reps of each. Add 2 Reps (or 20 M) each round. Going up the ladder AMRAP in 20 MINUTES:

2 Ring Rows (4,6,8,10…)
2 DB Hang Cleans (4,6,8,10…)
2 DB Alt. Lunges (4,6,8,10…)
2 x 10 M Shuttle Run (40M, 60M, 80M, 100M…)


Thursday’s Training:

CrossFit:

Skill Work – NEW Gymnastics Progression – See HSPU / INVERSIONS

WOD: 30 MIN AMRAP:

20 M SINGLE ARM KB WAITER’S CARRY (each arm)
100 M FARMER’S CARRY (Heavy)
200 M SANDBAG CARRY / RUN
30 TOES TO BAR
20 PUSH UPS
10 DIPS

Fitness:

Strength, Technique & Development:

5 SETS:
A1: Tempo Front Squats @ 50X1; 5 Reps; rest 30 sec
A2: Front Squats x 10 UB Reps (no tempo, even pace); rest 60 sec

WOD: EMOM STATION ROTATION (4 Stations, 4 Sets – 16 MIN)

MIN 1: 8-10 CAL BIKE
MIN 2: 8-10 BURPEES
MIN 3: 8-10 BOX STEP UPS
MIN 4: MAX REP SIT UPS
I’ve reached out to all of the coaches and asked them to each write a guest blog once per month.

I’ll begin to start featuring them at least once a week.  I’ve asked them to speak about their experiences in CrossFit.

Not just as a Coach, but as an athlete or even a beginner.  They may write about a fitness related subject or an interesting article they read.

They may share something about their nutrition or their training psychology.

No doubt you will all benefit significantly from the vast knowledge they have to share with you.  Our first one up is very time appropriate, as we just finished our first ever 5 week youth athlete summer training camp.

Now, here’s Coach Bryan Felix:

“5 weeks ago High Voltage began it’s 1st Summer Athlete Camp. I was privileged enough to work with some amazing young men & women ranging from incoming H.S. Freshmen who were new to CrossFit & weight training in general, to a multi-sport athlete who is about to embark on his Senior season(s).

Within these past 5 weeks these young people made significant strides in understanding their body position and how to perform movements with proper technique (proprioception). Throughout the program my favorite part was watching that ‘ah-hah’ moment occur for each camper as they truly began to understand what we were doing.

All in all, through the struggles and hard work many PR’s were made, but the best part was the camaraderie and true TEAM vibe with all these campers forming a bond that I am sure will carry on outside of High Voltage.

Congratulations Conner, Anton, Jarrett, Michael, Josh, Corwin, Danny & Nicolette!! I wish you the best in your respective sports.”


Wednesday’s Training:

CrossFit:

A) 16 MIN ALT E2MOM:

A1)Bent-Over Barbell Row x 10 reps @ 21X0
A2)Dumbbell Bench Press x 8 reps

B) ON A RUNNING CLOCK…

0:00-10:00 perform: 3 rounds:
20/15 cal row
6 burpees over the rower

10:00-20:00 perform: 3 rounds:
10/8 cal airbike
10 burpees

at 20:00 perform:

25 burpee
400m run

Fusion:

STATION A: EMOM 8 – 30 SEC MAX EFFORT AIR ASSAULT / 30 SEC EASY RECOVERY PACE (8 sets)

REST 1 MIN / ROTATE

STATION B: EMOM 8 – 5 BURPEES AFAP + BOX STEP UPS/DOWNS (time remaining of minute) (8 SETS)

REST 1 MIN / ROTATE

STATION C: EMOM 8 – 5 SQUAT JUMPS AFAP + 10 M Shuttle RUNS (time remaining of min) (8 SETS)

REST / REGROUP

CASH OUT: 100 SIT UPS FOR TIME

momWOD:

A: Strength, Technique & Development: German Volume Back Squats

10 Reps Back Squat @ 50% 1RM x 10 Sets. Rest EXACTLY 1 MINUTE between sets. Do not change loads, work across. By sets 6 or 7 should be dropping reps.

B: WOD – 12 MIN AMRAP:

6 RING ROWS
12 BOX JUMP / STEP UPS
6 PUSH UP / ROLL UPS
24 DOUBLE UNDERS (48 Single Jumps)


Thursday’s Training:

CrossFit:

A) 25 MIN AMRAP:
10 single arm kb OHS (44/26 #)
10 strict pull ups
10 RDL’s
10 strict weighted ring dips
20 GHD sit ups
200m single arm farmers carry

B) Four sets of:
50 Band Pull-Aparts; rest as needed
30 Elbow Jacks; rest as needed

Fitness:

A: BB Strict Press – With Empty Barbell (Warmup sets)

2 Reps EVERY 15 SEC x 8 SETS (2 MIN)

5 SETS:
B: BB PUSH PRESS CLUSTERS (3.3.3)*; Rest approx. 1 MIN in rotation
The “*” Signifies a 20 sec rest between clusters of 3 UB Reps. Whole set – 9 reps. May add weight each complete set.

WOD: 3 ROUNDS – SCORE IS TIME FOR EACH ROUND. REST 2 MINUTES BETWEEN ROUNDS.

500 M ROW + 20 BURPEES