Coach Mo’s Community Corner!

 

Woah!  Changing your beliefs?  Sounds heavy!  It’s probably not what you’re expecting though.  This one’s about perspective.

Today our guest blog comes from someone who is simultaneously our newest coach, while also being the first to coach at High Voltage. 

Read on what Coach Tyler has to say!

I have been doing CrossFit for close to a decade and teaching this discipline for almost as long.  During this time I have experienced many attitude shifts and been witness as moods ebb and flow toward this lifestyle.

What I know for sure now is the biggest factor to successful/effective training is your belief about it.  Let me share an example:

This past year I made a commitment to train as hard as I could hoping to qualify to compete in Regionals at least once in my life. I made this decision during the last Open and got right to work.

Almost six months have now passed … the beginning was great! I was excited and thrilled about this new focal point in my life. Waking up was easy, putting in the hard work was easy, and even going to bed early was easy.

However, as time crept on and the motivation of ‘new-ness’ started to dwindle, my beliefs began to slowly shift. The weight of a rigorous training schedule became burdensome and it wasn’t long before my training started to suffer because my beliefs had changed.

It was easy to keep a positive outlook when I was filled with excitement, however when that motivation started to diminish, I began primarily focusing more on the hard work of training and not so much on the goals for training I had set.

Entertaining those thoughts of going to the gym to get “uncomfortable” doing hard labor is exactly what it became and who can stay motivated for long with that mindset?

After a few breaking points and break throughs (it always takes me more than one) I finally realized my folly.  I needed to change my beliefs to recapture the joy I had lost…and as I did, my training improved almost immediately!

Basically, I needed to remember what a tremendous opportunity we have just going to the gym; how fortunate we are to have sufficient health and access to such a professional facility with community support to keep improving ourselves the way we do at CrossFit High Voltage.

So pay close attention to your beliefs about your daily trips to the gym as they can have HUGE ramifications. And remember, a sense of curiosity can go a long way!


Wednesday’s Training:

CrossFit:

A. Strength, Technique, & Development:

10 MIN E2MOM:
Unsupported Seated Strict Press x 5 reps

B.  Skill Work: 15 MIN- 3-4 SETS:

Chinese Rows x 5 reps @ 21X0
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed
Face-Up Chinese Planks x 60 seconds
Rest as needed

C. WOD:

800M RUN

REST 4 MIN

400M RUN

(if sub 3:30 on first 800m run another 800m instead of a 400m)

Fusion:

STATION A: AIR ASSAULT

EMOM 8: 40 SEC EASY PACE / 20 SEC HARD EFFORT (x 8 SETS)

REST 2 MIN

STATION B: ROW

EMOM 8: 40 SEC EASY PACE / 20 SEC HARD EFFORT (x 8 SETS)

REST 2 MIN

STATION C: KB & BURPEES

EMOM 8: 40 SEC EASY KB SWINGS / 20 SEC BURPEES AFAP (x 8 SETS)

+

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

momWOD:

Barbell Strength – COMPLEX:

Coach to demo, review, and warmup class for this complex. May be done with empty barbell if needed, add weight each set as earned. High Volume Warning!

6 SETS:

6 x BB Back Squats
6 x BB Good Mornings
6 x BB Alt. Forward Lunges (12 total)
Rest 90 Seconds between sets

WOD: 8 MIN AMRAP:

100 M RUN
10 BURPEES


Thursday’s Training:

CrossFit:

A1. 2 MIN AMRAP:
4/2 Muscle-Ups
8 Deadlifts (225/155#)

REST 3 MIN

A2. 2 MIN AMRAP:
4 Power Cleans (185/135#)
8 C2B

REST 3 MIN

A3. 2 MIN AMRAP:
4 Front Squats (155/105#– from the floor)
8 T2B

REST 3 MIN

A4. 2 MIN AMRAP:
4 Power Snatches (135/95#)
20 Double-Unders

REST 3 MIN

REPEAT A1 through A4

Fitness:

Barbell Strength – COMPLEX!

6 SETS:
6 x BB Back Squats
6 x BB Good Mornings
6 x BB Alt. Forward Lunges (12 total)
Rest 90 Seconds between sets

WOD: 8 MIN AMRAP

100 M RUN
10 BURPEES
 

Woah!  Changing your beliefs?  Sounds heavy!  It’s probably not what you’re expecting though.  This one’s about perspective.

Today our guest blog comes from someone who is simultaneously our newest coach, while also being the first to coach at High Voltage. 

Read on what Coach Tyler has to say!

I have been doing CrossFit for close to a decade and teaching this discipline for almost as long.  During this time I have experienced many attitude shifts and been witness as moods ebb and flow toward this lifestyle.

What I know for sure now is the biggest factor to successful/effective training is your belief about it.  Let me share an example:

This past year I made a commitment to train as hard as I could hoping to qualify to compete in Regionals at least once in my life. I made this decision during the last Open and got right to work.

Almost six months have now passed … the beginning was great! I was excited and thrilled about this new focal point in my life. Waking up was easy, putting in the hard work was easy, and even going to bed early was easy.

However, as time crept on and the motivation of ‘new-ness’ started to dwindle, my beliefs began to slowly shift. The weight of a rigorous training schedule became burdensome and it wasn’t long before my training started to suffer because my beliefs had changed.

It was easy to keep a positive outlook when I was filled with excitement, however when that motivation started to diminish, I began primarily focusing more on the hard work of training and not so much on the goals for training I had set.

Entertaining those thoughts of going to the gym to get “uncomfortable” doing hard labor is exactly what it became and who can stay motivated for long with that mindset?

After a few breaking points and break throughs (it always takes me more than one) I finally realized my folly.  I needed to change my beliefs to recapture the joy I had lost…and as I did, my training improved almost immediately!

Basically, I needed to remember what a tremendous opportunity we have just going to the gym; how fortunate we are to have sufficient health and access to such a professional facility with community support to keep improving ourselves the way we do at CrossFit High Voltage.

So pay close attention to your beliefs about your daily trips to the gym as they can have HUGE ramifications. And remember, a sense of curiosity can go a long way!


Wednesday’s Training:

CrossFit:

A. Strength, Technique, & Development:

10 MIN E2MOM:
Unsupported Seated Strict Press x 5 reps

B.  Skill Work: 15 MIN- 3-4 SETS:

Chinese Rows x 5 reps @ 21X0
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed
Face-Up Chinese Planks x 60 seconds
Rest as needed

C. WOD:

800M RUN

REST 4 MIN

400M RUN

(if sub 3:30 on first 800m run another 800m instead of a 400m)

Fusion:

STATION A: AIR ASSAULT

EMOM 8: 40 SEC EASY PACE / 20 SEC HARD EFFORT (x 8 SETS)

REST 2 MIN

STATION B: ROW

EMOM 8: 40 SEC EASY PACE / 20 SEC HARD EFFORT (x 8 SETS)

REST 2 MIN

STATION C: KB & BURPEES

EMOM 8: 40 SEC EASY KB SWINGS / 20 SEC BURPEES AFAP (x 8 SETS)

+

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

momWOD:

Barbell Strength – COMPLEX:

Coach to demo, review, and warmup class for this complex. May be done with empty barbell if needed, add weight each set as earned. High Volume Warning!

6 SETS:

6 x BB Back Squats
6 x BB Good Mornings
6 x BB Alt. Forward Lunges (12 total)
Rest 90 Seconds between sets

WOD: 8 MIN AMRAP:

100 M RUN
10 BURPEES


Thursday’s Training:

CrossFit:

A1. 2 MIN AMRAP:
4/2 Muscle-Ups
8 Deadlifts (225/155#)

REST 3 MIN

A2. 2 MIN AMRAP:
4 Power Cleans (185/135#)
8 C2B

REST 3 MIN

A3. 2 MIN AMRAP:
4 Front Squats (155/105#– from the floor)
8 T2B

REST 3 MIN

A4. 2 MIN AMRAP:
4 Power Snatches (135/95#)
20 Double-Unders

REST 3 MIN

REPEAT A1 through A4

Fitness:

Barbell Strength – COMPLEX!

6 SETS:
6 x BB Back Squats
6 x BB Good Mornings
6 x BB Alt. Forward Lunges (12 total)
Rest 90 Seconds between sets

WOD: 8 MIN AMRAP

100 M RUN
10 BURPEES
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= 100M 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)