A New Class!

 

Continuing our series of highlighting the Coaches of CFHV and their volcanoes of knowledge, today we hear from a mountain of a man (just look at his hams!)

He didn’t just get a 500# back squat from strength alone…I mean, sure…it helped.  This dude has done his homework (literally) and is ready to pass that knowledge along to you all.

Hi Everybody, House here.

Since our new programming has kicked off, you probably noticed that we like to squat…and squat heavy. Great news! This is a surefire way to make strength gains!

When we get back to other lifts, you will start seeing your cleans, snatches, deadlifts, and more become easier. But strength takes time, which is why this cycle of our training will be a bit longer than past cycles.

So since we will be squatting a bunch more, here are some articles for you to think about:

This first link is to a poster of some points of performance to consider when back squatting. I counted 15 points of performance.

Can you think of that many before clicking on the link? I bet there are some that you hear more often (a few that you hear us coaches harping on about) and a couple you don’t think about because you already do them flawlessly.

http://www.artofmanliness.com/2012/10/04/know-your-lifts-the-back-squat/

The next two links are a bit more in depth about certain aspects of the squat. A bit more of reading, so if you like to dive deep into a subject, here’s a place to start.

If you want the “tldr” (too long didn’t read) of these 2 articles: everyone’s squat is different.
https://www.t-nation.com/training/7-squat-dilemmas-solved

and
https://www.t-nation.com/training/6-truths-about-squats

As coaches, we give you the starting point of how to do a squat. But over time, between you figuring it out and the coaches giving cues on the important parts, your squat slowly changes to be more suited to you.

That can be a wider/narrower stance, change in torso angle, change in angle of your toes, knees out, etc… and with the amount we will be doing for the rest of this cycle, you will have plenty of opportunity to fix and refine your squat.

Ultimately we want you safe first, healthy second, and strong third, and when you take care of your technique and form all three of those go hand in hand.

So Happy Squatting!


Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

DB Split Squat X 3 SETS:
8 reps each leg @ 3010

B) WOD: 18 MIN CAP:

5 bear complex (135/95#)
600m run
5 bear complex
400m run
5 bear complex
200m run

Fusion:

Tabata Style (:20 ON / :10 OFF) – rotation of movements = 36 MIN PROGRAM:

WORK THROUGH THIS PROGRAM TWO (2) TIMES!

0:00 – 8:00
BLOCK 1: 2 SETS of this block = 8 MIN
:20/:10 Jump Rope + :20/:10 Alt. Lunges
:20/:10 Jump Rope + :20/:10 Air Squats
:20/:10 Jump Rope + :20/:10 Mountain Climbers
:20/:10 Jump Rope + :20/:10 Burpees

8:00-9:00
REST 1 MIN

9:00-17:00
BLOCK 2: 2 SETS of this block = 8 MIN
:20/:10 Jump Rope + :20/:10 Sit Ups
:20/:10 Jump Rope + :20/:10 Sit Ups
:20/:10 Jump Rope + :20/:10 Push Ups
:20/:10 Jump Rope + :20/:10 Push Ups

17:00-18:00
REST 1 MIN

18:00-36:00
2nd time through!

momWOD:

Strength, Technique, & Conditioning:
Front Squat & Thruster

A) EMOM x 10 MINUTES: (2 x Front Squats + 1 Thruster)

WOD: 4 SETS

2 MIN ROW/1 MIN WALL BALL

REST 1 MINUTE

CASH OUT: 100 SIT UPS


Thursday’s Training:

CrossFit:

Strength, Technique, & Development:

10 MIN EMOM:

2 STRICT PULL-UPS
2 DIPS

WOD:

30-20-10-5
WALL BALL
T2B
*20m lunge walk at the end of each round (53/35# per hand)

Fitness:

A: Gymnastics Skill Work – L1 Pull Ups and L1 Dips

3 SETS:
A1: Tempo Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Static Hold at top of rings – full extension x 30 Sec; 30 sec rest (work on amsap stability hold)* May balance toes on box in front so hollow body position held
A3: Side Plank Arch Ups x 10 Reps each side; rest 30 Sec

B: Conditioning – ALT. EMOM 20 (5 SETS):

MIN 1: AIR ASSAULT BIKE
MIN 2: BOX STEP UPS
MIN 3: KB SWINGS
MIN 4: BURPEES
 

Continuing our series of highlighting the Coaches of CFHV and their volcanoes of knowledge, today we hear from a mountain of a man (just look at his hams!)

He didn’t just get a 500# back squat from strength alone…I mean, sure…it helped.  This dude has done his homework (literally) and is ready to pass that knowledge along to you all.

Hi Everybody, House here.

Since our new programming has kicked off, you probably noticed that we like to squat…and squat heavy. Great news! This is a surefire way to make strength gains!

When we get back to other lifts, you will start seeing your cleans, snatches, deadlifts, and more become easier. But strength takes time, which is why this cycle of our training will be a bit longer than past cycles.

So since we will be squatting a bunch more, here are some articles for you to think about:

This first link is to a poster of some points of performance to consider when back squatting. I counted 15 points of performance.

Can you think of that many before clicking on the link? I bet there are some that you hear more often (a few that you hear us coaches harping on about) and a couple you don’t think about because you already do them flawlessly.

http://www.artofmanliness.com/2012/10/04/know-your-lifts-the-back-squat/

The next two links are a bit more in depth about certain aspects of the squat. A bit more of reading, so if you like to dive deep into a subject, here’s a place to start.

If you want the “tldr” (too long didn’t read) of these 2 articles: everyone’s squat is different.
https://www.t-nation.com/training/7-squat-dilemmas-solved

and
https://www.t-nation.com/training/6-truths-about-squats

As coaches, we give you the starting point of how to do a squat. But over time, between you figuring it out and the coaches giving cues on the important parts, your squat slowly changes to be more suited to you.

That can be a wider/narrower stance, change in torso angle, change in angle of your toes, knees out, etc… and with the amount we will be doing for the rest of this cycle, you will have plenty of opportunity to fix and refine your squat.

Ultimately we want you safe first, healthy second, and strong third, and when you take care of your technique and form all three of those go hand in hand.

So Happy Squatting!


Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

DB Split Squat X 3 SETS:
8 reps each leg @ 3010

B) WOD: 18 MIN CAP:

5 bear complex (135/95#)
600m run
5 bear complex
400m run
5 bear complex
200m run

Fusion:

Tabata Style (:20 ON / :10 OFF) – rotation of movements = 36 MIN PROGRAM:

WORK THROUGH THIS PROGRAM TWO (2) TIMES!

0:00 – 8:00
BLOCK 1: 2 SETS of this block = 8 MIN
:20/:10 Jump Rope + :20/:10 Alt. Lunges
:20/:10 Jump Rope + :20/:10 Air Squats
:20/:10 Jump Rope + :20/:10 Mountain Climbers
:20/:10 Jump Rope + :20/:10 Burpees

8:00-9:00
REST 1 MIN

9:00-17:00
BLOCK 2: 2 SETS of this block = 8 MIN
:20/:10 Jump Rope + :20/:10 Sit Ups
:20/:10 Jump Rope + :20/:10 Sit Ups
:20/:10 Jump Rope + :20/:10 Push Ups
:20/:10 Jump Rope + :20/:10 Push Ups

17:00-18:00
REST 1 MIN

18:00-36:00
2nd time through!

momWOD:

Strength, Technique, & Conditioning:
Front Squat & Thruster

A) EMOM x 10 MINUTES: (2 x Front Squats + 1 Thruster)

WOD: 4 SETS

2 MIN ROW/1 MIN WALL BALL

REST 1 MINUTE

CASH OUT: 100 SIT UPS


Thursday’s Training:

CrossFit:

Strength, Technique, & Development:

10 MIN EMOM:

2 STRICT PULL-UPS
2 DIPS

WOD:

30-20-10-5
WALL BALL
T2B
*20m lunge walk at the end of each round (53/35# per hand)

Fitness:

A: Gymnastics Skill Work – L1 Pull Ups and L1 Dips

3 SETS:
A1: Tempo Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Static Hold at top of rings – full extension x 30 Sec; 30 sec rest (work on amsap stability hold)* May balance toes on box in front so hollow body position held
A3: Side Plank Arch Ups x 10 Reps each side; rest 30 Sec

B: Conditioning – ALT. EMOM 20 (5 SETS):

MIN 1: AIR ASSAULT BIKE
MIN 2: BOX STEP UPS
MIN 3: KB SWINGS
MIN 4: BURPEES

Are you an avid retail customer? Are you addicted to those oh so delicious bars or our awesome variety of drinks from the fridge?

 

Well, do you like BULK discounts!?

 

We will begin selling retail items in bulk now, so if you are like me and buy items daily or want to stock up on some snacks before they sell out then you’ll love this new opportunity.

 

Below are our NEW BULK DISCOUNT rates & minimums. So drink up, eat up & throw down with some extra cash in your pocket and goodies in your belly.

 

Continuing our series of highlighting the Coaches of CFHV and their volcanoes of knowledge, today we hear from a mountain of a man (just look at his hams!)

He didn’t just get a 500# back squat from strength alone…I mean, sure…it helped.  This dude has done his homework (literally) and is ready to pass that knowledge along to you all.

Hi Everybody, House here.

Since our new programming has kicked off, you probably noticed that we like to squat…and squat heavy. Great news! This is a surefire way to make strength gains!

When we get back to other lifts, you will start seeing your cleans, snatches, deadlifts, and more become easier. But strength takes time, which is why this cycle of our training will be a bit longer than past cycles.

So since we will be squatting a bunch more, here are some articles for you to think about:

This first link is to a poster of some points of performance to consider when back squatting. I counted 15 points of performance.

Can you think of that many before clicking on the link? I bet there are some that you hear more often (a few that you hear us coaches harping on about) and a couple you don’t think about because you already do them flawlessly.

http://www.artofmanliness.com/2012/10/04/know-your-lifts-the-back-squat/

The next two links are a bit more in depth about certain aspects of the squat. A bit more of reading, so if you like to dive deep into a subject, here’s a place to start.

If you want the “tldr” (too long didn’t read) of these 2 articles: everyone’s squat is different.
https://www.t-nation.com/training/7-squat-dilemmas-solved

and
https://www.t-nation.com/training/6-truths-about-squats

As coaches, we give you the starting point of how to do a squat. But over time, between you figuring it out and the coaches giving cues on the important parts, your squat slowly changes to be more suited to you.

That can be a wider/narrower stance, change in torso angle, change in angle of your toes, knees out, etc… and with the amount we will be doing for the rest of this cycle, you will have plenty of opportunity to fix and refine your squat.

Ultimately we want you safe first, healthy second, and strong third, and when you take care of your technique and form all three of those go hand in hand.

So Happy Squatting!


Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

DB Split Squat X 3 SETS:
8 reps each leg @ 3010

B) WOD: 18 MIN CAP:

5 bear complex (135/95#)
600m run
5 bear complex
400m run
5 bear complex
200m run

Fusion:

Tabata Style (:20 ON / :10 OFF) – rotation of movements = 36 MIN PROGRAM:

WORK THROUGH THIS PROGRAM TWO (2) TIMES!

0:00 – 8:00
BLOCK 1: 2 SETS of this block = 8 MIN
:20/:10 Jump Rope + :20/:10 Alt. Lunges
:20/:10 Jump Rope + :20/:10 Air Squats
:20/:10 Jump Rope + :20/:10 Mountain Climbers
:20/:10 Jump Rope + :20/:10 Burpees

8:00-9:00
REST 1 MIN

9:00-17:00
BLOCK 2: 2 SETS of this block = 8 MIN
:20/:10 Jump Rope + :20/:10 Sit Ups
:20/:10 Jump Rope + :20/:10 Sit Ups
:20/:10 Jump Rope + :20/:10 Push Ups
:20/:10 Jump Rope + :20/:10 Push Ups

17:00-18:00
REST 1 MIN

18:00-36:00
2nd time through!

momWOD:

Strength, Technique, & Conditioning:
Front Squat & Thruster

A) EMOM x 10 MINUTES: (2 x Front Squats + 1 Thruster)

WOD: 4 SETS

2 MIN ROW/1 MIN WALL BALL

REST 1 MINUTE

CASH OUT: 100 SIT UPS


Thursday’s Training:

CrossFit:

Strength, Technique, & Development:

10 MIN EMOM:

2 STRICT PULL-UPS
2 DIPS

WOD:

30-20-10-5
WALL BALL
T2B
*20m lunge walk at the end of each round (53/35# per hand)

Fitness:

A: Gymnastics Skill Work – L1 Pull Ups and L1 Dips

3 SETS:
A1: Tempo Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Static Hold at top of rings – full extension x 30 Sec; 30 sec rest (work on amsap stability hold)* May balance toes on box in front so hollow body position held
A3: Side Plank Arch Ups x 10 Reps each side; rest 30 Sec

B: Conditioning – ALT. EMOM 20 (5 SETS):

MIN 1: AIR ASSAULT BIKE
MIN 2: BOX STEP UPS
MIN 3: KB SWINGS
MIN 4: BURPEES

Are you an avid retail customer? Are you addicted to those oh so delicious bars or our awesome variety of drinks from the fridge?

 

Well, do you like BULK discounts!?

 

We will begin selling retail items in bulk now, so if you are like me and buy items daily or want to stock up on some snacks before they sell out then you’ll love this new opportunity.

 

Below are our NEW BULK DISCOUNT rates & minimums. So drink up, eat up & throw down with some extra cash in your pocket and goodies in your belly.

Cycling classes are all the rage in the fitness industry right now.  People love getting their “spin” on, and one of the reasons why is that those type of classes share the great community experience that we love at CrossFit.

For some time now, we’ve been hearing the call to expand our ultra-popular momWOD to 5 days a week.

We’re going to do one better though…we’re going to expand AND make it an ALL-NEW experience!

Starting on Tuesday, September 6, every Tuesday & Thursday at 9:30am-10:30am, we will be introducing a new regular class called “spinWOD“!

This class won’t just be an hour on the Assault Air Bike (nobody wants that!), but it will incorporate the bike in each class in rotation along with other cardio based movements.

Be ready to move.  Be ready to sweat!

To launch this exciting new opportunity for all of you, we’re offering this class to ALL of our members for the first 2 weeks FREE!

Try it out, see how you like it, tell your friends!
http://www. crossfithighvoltage.com/spin- wod/

Of course Day Care will be provided during this time, and….there is also a new shipment of Assault Bikes coming!

We’ll see you there!


This week we have our continuing strength program for the back squat and pull-up.

Something kind of awesome though- we’re adding a bench press progression to Fridays before the team workout for the next few weeks!

This week you’ll see a lot of steady state “aerobic power” training. This means you aren’t looking to train the sustainability of the aerobic system as much as energy it can generate in a shorter time frame.

Repeat-ability under fatigue and learning how to pace yourself will be important.


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:

  • Glute & quad strength (high bar back squat)
  • Barbell cycling & neurological endurance (WOD)

Tuesday:

  • Pulling strength (mixed grip pull-ups)
  • Pressing, plyometrics, & core endurance (WOD)
  • Unbroken sets (WOD)

Wednesday:

  • Olympic Weightlifting technique (clean & jerk)
  • Lactic threshold repeats (WOD)

Thursday:

  • Tempo shoulder press strength (single arm db press)
  • Tempo back & shoulder pulling strength (single arm row & fly)
  • Aerobic capacity (WOD)

Friday:

  • Pressing strength (bench press)
  • Partner WOD!
  • Have fun & move or hard & heavy IF your body/training dictates

Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

Every :90/ 12 MIN (8 sets):

2 Back Squat @ 90%

Followed by…

One set of:

8 Back Squat @ 75%

B) WOD: 5 RFT:

8 front squats
8 shoulder to overhead
200m run

Fusion:

ALT. EMOM 12:

MIN 1: 10 CAL ROW
MIN 2: 8 CAL AIR ASSAULT
MIN 3: 10 BURPEES (AFAP)

* If not able to complete work in under 45 seconds, scale back cals.

REST 2 MINUTES – ROTATION

ALT. EMOM 12:

MIN 1: 15 KB SWINGS
MIN 2: 15 BOX JUMPS / STEP UPS
MIN 3: 10 BURPEES (AFAP)

REST 2 MINUTES – ROTATION

ALT. EMOM 12:

MIN 1: 40 SEC JUMP ROPE / rest 20
MIN 2: 10 ALT. JUMP LUNGES
MIN 3: 10 BURPEES (AFAP)

momWOD:

Body Composition

3 SETS:
A1: Standing Single Arm DB Push Press @ 40X2; 6 Reps each arm; rest 30 sec
A2: Perfect Push Ups / Roll Ups x 10-12 Reps; rest 60 sec

WOD: 20 MIN AMRAP

10 Ring Rows
20 M Bear Crawl
10 Burpees
20 M S.A KB Waiter’s Carry (Each arm)
10 Box dips
200 M Run


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

6 SETS:

4 MIXED GRIP PULL-UP @42×1 or 42A1; REST 2 MIN

B) WOD: 15 MIN AMRAP:

4 HSPU
8 BOX JUMP
12 T2B

Fitness:

Strength, Technique, & Development:

3 SETS:
A1: 6 Strict Press; rest 30 sec
A2: 12 Push Press; rest 30 sec
A3: 24 Wall Ball ; rest 2 minutes

WOD: 3 ROUNDS FOR TIME:

400 M RUN
15 BURPEES
30 SIT UPS