Shifting focus with Coach Dizzle!

Today we have our weekly guest blog from Coach Mo!  If you ever are in his Monday night class, you know he brings the energy and the fun.  His good vibes and smile are infectious, and I hope we all catch the bug.

Here he is now with some thoughts on why HE loves CrossFit:

Most people that walk through the doors of High Voltage have certain goals they hope to attain through their training. Some want to get stronger, some want get faster, and some simply want to move for an hour on that given day.

Our PR board is a perfect example of how athletes in our box are constantly breaking through their own barriers. The goals that people have set are achieved and those athletes are on to setting their next goal before they know it. It is an impressive cycle!

Though our training is always front and center at HV, to me it is our community that makes our box such a special place.

As I think about myself and my group of friends, I am so proud say that many of my closest friends are people whom I met here at High Voltage.

Rarely is there a day in which I do not spend time with people from our box.  From working out with them, to hanging out with them outside of the box, my friends from HV play such a crucial role in my life.

I am thankful for so many things that CrossFit has brought to my life, but the community and the group of friends I have formed are surely at the top of that list.

We all have great days with our training, and we undoubtedly have days in which our training brings frustration. The one constant thing that keeps us coming back for more is the community.

Regardless of our fitness goals being met or not, it is the friendships and community that keep us walking through the doors of High Voltage.

I hope to continue to see our impressive athletes fill up our PR board  but it is our growth as a community that I hope to see flourish the most!

Our CrossFit classes may only last an hour, but the friendships formed during this hour class will last forever.


Wednesday’s Training:

CrossFit:

A) 15 MIN FOR:

3 REP CLEAN & JERK

(drop from overhead every rep, but immediately place your hands on the barbell for the next rep)

B) WOD: 6 ROUNDS:

1 MIN PER STATION:

  • 15/10 CAL ROW
  • 10 POWER CLEANS (135/95#)
  • 15 WALL BALL
  • REST

Fusion:

CARDIO KETTLEBELLS: 2 TIMES THROUGH:

STATION A: CARDIO KB – LIGHT WEIGHT

:30 2-ARM RUSSIAN SWING / :30 REST
:30 R-ARM RUSSIAN SWING / :30 REST
:30 L-ARM RUSSIAN SWING / :30 REST
:30 KB AROUND THE BODY / :30 REST
:30 2-ARM RUSSIAN SWING / :30 REST
:30 R-ARM RUSSIAN SWING / :30 REST
:30 L-ARM RUSSIAN SWING / :30 REST
:30 KB AROUND THE BODY / :30 REST

+ 90 SEC MAX EFFORT FRONT PLANK HOLD
+ 90 SEC REST / ROTATION

STATION B: CARDIO KB – LIGHT WEIGHT

:30 R-ARM KB CLEAN AND PRESS / :30 REST
:30 L-ARM KB CLEAN AND PRESS / :30 REST
:30 KB GOBLET SQUATS / :30 REST
:30 HALF MOONS / :30 REST
:30 R-ARM KB CLEAN AND PRESS / :30 REST
:30 L-ARM KB CLEAN AND PRESS / :30 REST
:30 KB GOBLET SQUATS / :30 REST
:30 HALF MOONS / :30 REST

+ 90 SEC MAX EFFORT FRONT PLANK HOLD
+ 90 SEC REST / ROTATION

momWOD:

Barbell Strength: COMPLEX:

3 SETS:
A1: Barbell Back Squat x 8 Reps; rest 30 Sec (re-rack, rest)
A2: Barbell Front Lunge x 8 Reps (all Right side) + 8 Reps (all Left side); rest 60 sec

WOD: 3 SETS – Each set is for time. Rest 2 Minutes between sets.

500 M ROW
30 KB SWINGS


Thursday’s Training:

CrossFit:

A) WOD: 20 MIN AMRAP:

25 DOUBLE-UNDER
15 PULL-UPS

*E2MOM= 200M RUN

B) Strength, Technique, & Development:

3-4 SETS:

Single-Arm Dumbbell Press x 8-10 reps per side @ 21X1
Rest 45 seconds
Chinese Rows with Dumbbells x 12 reps @ 21X1
Rest 45 seconds
Bent-Over Rear Delt Flys x 15 reps @ 20X0
Rest 45 seconds

*flys the same weight. increase weight on both press and row

Fusion:

PART A: WARM-UP:

Complete 4 Sets at each station before rotation – warmup pace (:20 ON / :10 OFF x 4) then rotation (give 30 sec for rotation) – total warmup = 10 min

STATION A1: AIR ASSAULT
30 sec rest
STATION A2: JUMP ROPE or Jumping Jax
30 sec rest
STATION A3: YOGA PUSH UPS
30 sec rest
STATION A4: HOLLOW BODY HOLD (max compression)

PART B: STRENGTH, TECHNIQUE & DEVELOPMENT:

3 SETS:
B1: Rear – Elevated DB Split Squats @ 30X1; 8 Reps (each leg); rest in rotation
B2: Sit Ups or V-Ups x 15 Reps; rest in rotation

PART C: WOD 15 MIN AMRAP:

15 x KB SUMO DL HIGH PULL
15 x MOUNTAIN CLIMBERS
30 x WALKING LUNGE STEPS (W/ OH PLATE CARRY #25/#10)
Today we have our weekly guest blog from Coach Mo!  If you ever are in his Monday night class, you know he brings the energy and the fun.  His good vibes and smile are infectious, and I hope we all catch the bug.

Here he is now with some thoughts on why HE loves CrossFit:

Most people that walk through the doors of High Voltage have certain goals they hope to attain through their training. Some want to get stronger, some want get faster, and some simply want to move for an hour on that given day.

Our PR board is a perfect example of how athletes in our box are constantly breaking through their own barriers. The goals that people have set are achieved and those athletes are on to setting their next goal before they know it. It is an impressive cycle!

Though our training is always front and center at HV, to me it is our community that makes our box such a special place.

As I think about myself and my group of friends, I am so proud say that many of my closest friends are people whom I met here at High Voltage.

Rarely is there a day in which I do not spend time with people from our box.  From working out with them, to hanging out with them outside of the box, my friends from HV play such a crucial role in my life.

I am thankful for so many things that CrossFit has brought to my life, but the community and the group of friends I have formed are surely at the top of that list.

We all have great days with our training, and we undoubtedly have days in which our training brings frustration. The one constant thing that keeps us coming back for more is the community.

Regardless of our fitness goals being met or not, it is the friendships and community that keep us walking through the doors of High Voltage.

I hope to continue to see our impressive athletes fill up our PR board  but it is our growth as a community that I hope to see flourish the most!

Our CrossFit classes may only last an hour, but the friendships formed during this hour class will last forever.


Wednesday’s Training:

CrossFit:

A) 15 MIN FOR:

3 REP CLEAN & JERK

(drop from overhead every rep, but immediately place your hands on the barbell for the next rep)

B) WOD: 6 ROUNDS:

1 MIN PER STATION:

  • 15/10 CAL ROW
  • 10 POWER CLEANS (135/95#)
  • 15 WALL BALL
  • REST

Fusion:

CARDIO KETTLEBELLS: 2 TIMES THROUGH:

STATION A: CARDIO KB – LIGHT WEIGHT

:30 2-ARM RUSSIAN SWING / :30 REST
:30 R-ARM RUSSIAN SWING / :30 REST
:30 L-ARM RUSSIAN SWING / :30 REST
:30 KB AROUND THE BODY / :30 REST
:30 2-ARM RUSSIAN SWING / :30 REST
:30 R-ARM RUSSIAN SWING / :30 REST
:30 L-ARM RUSSIAN SWING / :30 REST
:30 KB AROUND THE BODY / :30 REST

+ 90 SEC MAX EFFORT FRONT PLANK HOLD
+ 90 SEC REST / ROTATION

STATION B: CARDIO KB – LIGHT WEIGHT

:30 R-ARM KB CLEAN AND PRESS / :30 REST
:30 L-ARM KB CLEAN AND PRESS / :30 REST
:30 KB GOBLET SQUATS / :30 REST
:30 HALF MOONS / :30 REST
:30 R-ARM KB CLEAN AND PRESS / :30 REST
:30 L-ARM KB CLEAN AND PRESS / :30 REST
:30 KB GOBLET SQUATS / :30 REST
:30 HALF MOONS / :30 REST

+ 90 SEC MAX EFFORT FRONT PLANK HOLD
+ 90 SEC REST / ROTATION

momWOD:

Barbell Strength: COMPLEX:

3 SETS:
A1: Barbell Back Squat x 8 Reps; rest 30 Sec (re-rack, rest)
A2: Barbell Front Lunge x 8 Reps (all Right side) + 8 Reps (all Left side); rest 60 sec

WOD: 3 SETS – Each set is for time. Rest 2 Minutes between sets.

500 M ROW
30 KB SWINGS


Thursday’s Training:

CrossFit:

A) WOD: 20 MIN AMRAP:

25 DOUBLE-UNDER
15 PULL-UPS

*E2MOM= 200M RUN

B) Strength, Technique, & Development:

3-4 SETS:

Single-Arm Dumbbell Press x 8-10 reps per side @ 21X1
Rest 45 seconds
Chinese Rows with Dumbbells x 12 reps @ 21X1
Rest 45 seconds
Bent-Over Rear Delt Flys x 15 reps @ 20X0
Rest 45 seconds

*flys the same weight. increase weight on both press and row

Fusion:

PART A: WARM-UP:

Complete 4 Sets at each station before rotation – warmup pace (:20 ON / :10 OFF x 4) then rotation (give 30 sec for rotation) – total warmup = 10 min

STATION A1: AIR ASSAULT
30 sec rest
STATION A2: JUMP ROPE or Jumping Jax
30 sec rest
STATION A3: YOGA PUSH UPS
30 sec rest
STATION A4: HOLLOW BODY HOLD (max compression)

PART B: STRENGTH, TECHNIQUE & DEVELOPMENT:

3 SETS:
B1: Rear – Elevated DB Split Squats @ 30X1; 8 Reps (each leg); rest in rotation
B2: Sit Ups or V-Ups x 15 Reps; rest in rotation

PART C: WOD 15 MIN AMRAP:

15 x KB SUMO DL HIGH PULL
15 x MOUNTAIN CLIMBERS
30 x WALKING LUNGE STEPS (W/ OH PLATE CARRY #25/#10)
It’s Wednesday, and that means guest blog!  Today we have Coach Dizzle with some great insights into staying focused with ever-changing priorities.  Read on!

I’ve been CrossFitting for a long time- way before most people even heard of it. I was thinking back over the years trying to draw on some of my experiences and what would be valuable to share.

I think one of the most valuable lessons is that fitness is a lifetime goal.

When I started CrossFit, it was so amazing to constantly be hitting new PR’s and making serious gains. I had plenty of time to do goat work- come early and stay late.

After a lot of hard work, I was able to do pull ups, push ups and I finally got my first bar and ring muscle up… and then I found out I was pregnant… now what??

Well at this point training has to change. This can be a hard concept, especially when the goal has been to constantly improve.

It isn’t about setting PR’s. It isn’t about comparing myself to anyone else. It isn’t about pushing myself to those limits. It’s about my overall health and the health of the baby.

I only mention this because it happens to all of us at some point- our training and our mentality has to change.

Whether it’s pregnancy, injury, or just other commitments, there are days when you might need to scale and go lighter. We can’t always push ourselves to the limit every day. We aren’t going to always PR on PR day and that’s ok.

I no longer have time to come early and stay late. Most of the time I’m running in with my kids right as class starts. So no matter where you are at in your CrossFit career, just know that this is really a lifetime goal- the goal to be healthy and fit not just for today, but for the future.

I still encourage everyone to push themselves and work hard but also realize that some days you can just chill and feel good about the fact that you made the effort to just show up!


Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

Four sets:
A1) 8-10 Each Arm Single-Arm Dumbbell Press @ 21X1; rest 45 seconds
A2) 12 DB Chinese Rows @ 21X1; rest 45 seconds
A3) 15 Bent-Over Rear Delt Flys
*must be UB

B) WOD: 18 MIN ALT EMOM:

Minute 1: 8-10 Alternating Reverse Lunges (185/125# – back rack)
Minute 2: 8-10 Supinated-Grip Strict Chin-Up
Minute 3: 20/15 Cal Row

most will need to do:

Minute 1: 8-10 Alternating Reverse Lunges (155/105# – back rack)
Minute 2: 30 second Supinated-Grip Strict Chin-Ups
Minute 3: 15/10 Calorie Row

 

Fusion:

35 MIN AMRAP:

10 DB BURPEES*
20 M BEAR CRAWL
40 M SINGLE ARM KB WAITER’S CARRY (20 M EACH ARM)
100 M DOUBLE KB FARMER’S WALK (HEAVY)
200 M RUN
300 M ROW

* DB BURPEES =
DB PUSH UP TO STAND UP – no JUMP

momWOD:

Barbell Strength:

Work Sets: Front Squats (3.3.3)* x 3 Total Sets
* The “.” indicates a BB re-rack and rest 20 Seconds between clusters of 3 reps. Keep load same across all 9 reps. Add weight each round.

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

Wall Ball
Ring Rows


Thursday’s Training:

CrossFit:

A) 16 MIN E2MOM:

CLEAN x 1.1
*rest 10 seconds between reps
*build from 80%

B) WOD: 10 MIN AMRAP:
3,6,9,12,15, etc…
POWER SNATCH (75/55#)
PLANK BURPEES

C) 4 MIN MAX DISTANCE:

BACKWARD STRADDLE SCOOT

Fitness:

A) Strength, Technique, & Development:

3 SETS:
A1: Tempo KB Goblet Squats @ 50X1; 8 Reps; rest 30 sec
A2: DB Walking Lunges x 16 Steps; rest 60-90 sec

2 SETS: ALT EMOM (8 MIN)

Min 1: 10-12 Hanging Bent Knee to L-Sit (Scale to floor) / rest remain
Min 2: 10-12 Sit Ups or V-Ups / rest remain
Min 3: 40 Sec Max Compression Hold (Hollow Body Hold / Bent Knee)/ 20 rest
Min 4: Side Plank Arch Ups x 10 Reps each side / rest remain

B) WOD: Complete 4 SETS for Max Rep Slam Balls

IN 2 MINUTES: ROW (150 M Women / 200 M Men) + Max Rep Slam Balls (in time remaining)
+
2 MIN REST