Community with Coach Mo!

I’ve been leaking it for weeks.  Coach House did an entire blog last week about how important it is. This is the kind of announcement to set CrossFit High Voltage apart from every other gym.

This will change your training, this will improve your health, this will heal your body if it’s broken, and if used properly prevent you from ever being injured in the first place.

Today we take a major step forward in athlete health and care with the announcement of physical therapy service at CFHV with our very own Dr. Nataly Ochoa!

Check out the video!

Repair, Restore, Reboot!

We’re in an incredible position to be able to offer this service to all of you.  In a world that sometimes doesn’t understand CrossFit, we are so lucky to have someone like Nataly that not only understands CrossFit, but works together with us to create the best possible environment for you all to reach your goals.

I can’t wait for you all to check it out, and I’m even more excited to see all your progress!


Trial by Fire Test-in Results!

Saturday was a really special day at CFHV, and much love goes to each of you that put yourself to the test and had the courage to do so at our event.  Congratulations are in order to everyone who gave it their best, and pass or fail, there are many great lessons to take away from such an awesome moment.

I’d like to welcome TWO new “Firebreathers” to CFHV!  Both Brittany Berryman & Ray Johnston made quick work of the Trial by Fire WOD to join the ranks of the very few!

Major congratulations also to Andrew Worsham for passing TBF 2.0, who trained very hard after just barely missing a pass last year to make the cut.  Shout-outs to visitors Nicole Kramer & Taryn Albrite for not only passing TBF 2.0, but also becoming the FIRST females to pass that test!

No doubt the highlight of the day was our very own Ally Rennell who got her FIRST muscle-up, and then TWO MORE during her run at 2.0!  Not only that, but she was only 16 double-unders shy of finishing the test, mostly due to her surprise at getting that first muscle-up!

It’s amazing what we’re all capable of that is hiding inside of us, and I’m so proud to have each of you as a member of the CFHV community!


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:

Skill accuracy & consistency under aerobic fatigue (WOD)

Core & abdominal endurance (hollow hold & table rock)

Scapular endurance (shrugs)

Tuesday:

Hamstring & glute pressing strength (deadlift progressions)

Vertical pulling, horizontal pressing, & hip hinge endurance (WOD)

Wednesday:

Pulling strength (bo bb row)

Aerobic repeatability (WOD)

Thursday:

Overhead stability & core strength (overhead squat)

Horizontal uni-lateral pressing strength (db bench press)

MAP 1 (WOD)

Friday:

GVT variation (bb bench)

Partner WOD!

Have fun & move or hard & heavy IF your body/training dictates


Monday’s Training:

CrossFit:

A) 20 MIN AMRAP:

5 MUSCLE-UPS
200M RUN
16 PISTOLS
250M ROW

B) 12 MIN FOR QUALITY:

1 MIN HOLLOW HOLD
5 TABLE ROCKS
15 SCAPULAR SHRUGS

Fusion:

35 MIN PROGRAM:

7 MIN STATION A:
3 MIN – BIKE OR ROW
2 MIN – WALL BALL
1 MIN – BURPEES
REST 1 MIN
+
7 MIN STATION B:
EMOM x 6: 30 DOUBLE UNDERS + 30 SEC SIT UPS
REST 1 MIN
+
7 MIN STATION C (Same as A):
3 MIN – BIKE OR ROW
2 MIN – WALL BALL
1 MIN – BURPEES
REST 1 MIN
+
7 MIN STATION D:
EMOM x 6: 30 KB SWINGS + 30 SEC FRONT PLANK HOLDS
REST 1 MIN
+
7 MIN STATION E(Same as A):
3 MIN – BIKE OR ROW
2 MIN – WALL BALL SHOTS
1 MIN – BURPEES

momWOD:

Body Composition: Leg Day!

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

2 SETS:
B1: Lateral Step Ups w/ DB x 10 Reps each side; rest 30sec
B2: Banded Glute Bridges x 10 Reps; rest 30sec
B3: Wall Ball Hamstring Curls x 10 Reps; rest 30 sec

WOD: “KAREN”

150 WALL BALL – FOR TIME


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development: Deadlift:

*Set 1 – 10 reps @ 50% of 1-RM
rest 2.5min
*Set 2 – 10 reps @ 60%
rest 2.5 min
*Set 3 – 10 reps @ 75%
rest 3.5 min
*Set 4 – 8 reps @ 80%
rest 3.5
*Set 5 – 6 reps @ 85%

B) WOD- 12 MIN AMRAP:

10 POWER CLEAN (95/65#)
10 BURPEES

Fitness:

A) Strength, Technique & Development:

3 SETS:
A1: ROMANIAN DEADLIFT @ 30X1; 6 Reps; rest 30 sec
A2: PENDLAY ROW x 8 REPS; rest 60 sec

B) WOD: 50-40-30-20-10:

WALL BALL
DOUBLE UNDERS (2:1 SIngles)

spinWOD:

A) 15 seconds ON/ 45 seconds OFF; 12 SETS:

Switch stations after each 45 seconds rest

A1. Assault bike
A2. Flutter kicks

*Rest 3 minutes after 12 sets*

B) 16 MIN ALT EMOM:

B1. :30 ASSAULT BIKE

B2. 12 BANDED FACE PULLS

B3 . 20M KB WAITER’S CARRY RIGHT

B4. 20M KB WAITER’S CARRY LEFT
I’ve been leaking it for weeks.  Coach House did an entire blog last week about how important it is. This is the kind of announcement to set CrossFit High Voltage apart from every other gym.

This will change your training, this will improve your health, this will heal your body if it’s broken, and if used properly prevent you from ever being injured in the first place.

Today we take a major step forward in athlete health and care with the announcement of physical therapy service at CFHV with our very own Dr. Nataly Ochoa!

Check out the video!

Repair, Restore, Reboot!

We’re in an incredible position to be able to offer this service to all of you.  In a world that sometimes doesn’t understand CrossFit, we are so lucky to have someone like Nataly that not only understands CrossFit, but works together with us to create the best possible environment for you all to reach your goals.

I can’t wait for you all to check it out, and I’m even more excited to see all your progress!


Trial by Fire Test-in Results!

Saturday was a really special day at CFHV, and much love goes to each of you that put yourself to the test and had the courage to do so at our event.  Congratulations are in order to everyone who gave it their best, and pass or fail, there are many great lessons to take away from such an awesome moment.

I’d like to welcome TWO new “Firebreathers” to CFHV!  Both Brittany Berryman & Ray Johnston made quick work of the Trial by Fire WOD to join the ranks of the very few!

Major congratulations also to Andrew Worsham for passing TBF 2.0, who trained very hard after just barely missing a pass last year to make the cut.  Shout-outs to visitors Nicole Kramer & Taryn Albrite for not only passing TBF 2.0, but also becoming the FIRST females to pass that test!

No doubt the highlight of the day was our very own Ally Rennell who got her FIRST muscle-up, and then TWO MORE during her run at 2.0!  Not only that, but she was only 16 double-unders shy of finishing the test, mostly due to her surprise at getting that first muscle-up!

It’s amazing what we’re all capable of that is hiding inside of us, and I’m so proud to have each of you as a member of the CFHV community!


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:

Skill accuracy & consistency under aerobic fatigue (WOD)

Core & abdominal endurance (hollow hold & table rock)

Scapular endurance (shrugs)

Tuesday:

Hamstring & glute pressing strength (deadlift progressions)

Vertical pulling, horizontal pressing, & hip hinge endurance (WOD)

Wednesday:

Pulling strength (bo bb row)

Aerobic repeatability (WOD)

Thursday:

Overhead stability & core strength (overhead squat)

Horizontal uni-lateral pressing strength (db bench press)

MAP 1 (WOD)

Friday:

GVT variation (bb bench)

Partner WOD!

Have fun & move or hard & heavy IF your body/training dictates


Monday’s Training:

CrossFit:

A) 20 MIN AMRAP:

5 MUSCLE-UPS
200M RUN
16 PISTOLS
250M ROW

B) 12 MIN FOR QUALITY:

1 MIN HOLLOW HOLD
5 TABLE ROCKS
15 SCAPULAR SHRUGS

Fusion:

35 MIN PROGRAM:

7 MIN STATION A:
3 MIN – BIKE OR ROW
2 MIN – WALL BALL
1 MIN – BURPEES
REST 1 MIN
+
7 MIN STATION B:
EMOM x 6: 30 DOUBLE UNDERS + 30 SEC SIT UPS
REST 1 MIN
+
7 MIN STATION C (Same as A):
3 MIN – BIKE OR ROW
2 MIN – WALL BALL
1 MIN – BURPEES
REST 1 MIN
+
7 MIN STATION D:
EMOM x 6: 30 KB SWINGS + 30 SEC FRONT PLANK HOLDS
REST 1 MIN
+
7 MIN STATION E(Same as A):
3 MIN – BIKE OR ROW
2 MIN – WALL BALL SHOTS
1 MIN – BURPEES

momWOD:

Body Composition: Leg Day!

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

2 SETS:
B1: Lateral Step Ups w/ DB x 10 Reps each side; rest 30sec
B2: Banded Glute Bridges x 10 Reps; rest 30sec
B3: Wall Ball Hamstring Curls x 10 Reps; rest 30 sec

WOD: “KAREN”

150 WALL BALL – FOR TIME


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development: Deadlift:

*Set 1 – 10 reps @ 50% of 1-RM
rest 2.5min
*Set 2 – 10 reps @ 60%
rest 2.5 min
*Set 3 – 10 reps @ 75%
rest 3.5 min
*Set 4 – 8 reps @ 80%
rest 3.5
*Set 5 – 6 reps @ 85%

B) WOD- 12 MIN AMRAP:

10 POWER CLEAN (95/65#)
10 BURPEES

Fitness:

A) Strength, Technique & Development:

3 SETS:
A1: ROMANIAN DEADLIFT @ 30X1; 6 Reps; rest 30 sec
A2: PENDLAY ROW x 8 REPS; rest 60 sec

B) WOD: 50-40-30-20-10:

WALL BALL
DOUBLE UNDERS (2:1 SIngles)

spinWOD:

A) 15 seconds ON/ 45 seconds OFF; 12 SETS:

Switch stations after each 45 seconds rest

A1. Assault bike
A2. Flutter kicks

*Rest 3 minutes after 12 sets*

B) 16 MIN ALT EMOM:

B1. :30 ASSAULT BIKE

B2. 12 BANDED FACE PULLS

B3 . 20M KB WAITER’S CARRY RIGHT

B4. 20M KB WAITER’S CARRY LEFT
I figured in keeping with the theme of Monday’s blog, that Coach Mo’s blog fit perfectly for today.

Did YOU take on my challenge from Monday??  It has no expiration date.  You can do it any time, and the more often and sooner, the better!

A reminder of my challenge:

  • Warm-up or cool down & roll out with a person or group that you don’t know their name(s).
  • Strike up a conversation with someone that goes to a different class time than you.
  • Walk a 400m after class to cool down with someone that you’ve never talked to.

Now onto Coach Mo’s very apropos guest blog:

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 to 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 High Voltage, to me it 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 High Voltage 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) 18 MIN E3MOM:

3 OVERHEAD SQUAT

*You may ONLY add weight as earned.  This is the beginning of our re-introduction to the Overhead Squat.

B) FOR TIME:

800M RUN BUY-IN, THEN:

3 ROUNDS:

20 T2B
20 PISTOLS
10 HSPU

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) WOD- 12MIN AMRAP:

50 DOUBLE-UNDERS
30 RUSSIAN KB SWING (70/53#)
30 WALL-BALL

B) 15 MIN E5MOM:

IN 45 SEC:

-8 TNG POWER CLEAN @ 60% or (155/105#) *whichever comes first
-ASSAULT BIKE FOR CAL in remaining time

C) 2 MIN AMRAP:

-PLANK HOLD W/ PLATE ON BACK (45/25#)

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

spinWOD:

A) 1:15 ON/ :45 OFF for 5 sets.:

Once you finish all 5 sets, switch stations/

Station#1 : Assault bike
Station#2 Push ups

*rest for 3 minutes*

B) 15 MIN ALT EMOM:

B1. :30 assault bike
B2. 8-10 reps single arm DB row left
B3. 8-10 reps single arm DB row right