The Friday Scoop!

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

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

Guest Days coming in November!:

We want you to be able to show all of your friends how you’ve become such an awesome athlete! The best part about CrossFit is the community, and we love welcoming new faces!

The best way to introduce someone you know to CrossFit is to show them!  Be their ambassador, bring them to class with you, and show them the way.

ANY 9:30am or 6:30pm class Monday through Thursday, and ALL CLASSES on Friday are open for you to bring a friend or family member.  That’s for the entire month of November!

“Trial by Fire” Firebreather’s Test:

On Saturday, November 12 @ 10am we are having our next test-in for the Advanced level.  These opportunities only come around every 12-18 months!

This is the test that will determine not just your physical fitness, but your mental endurance.  It’s an important moment for so many of you, and an amazing accomplishment to check off your list.

Last I checked there are 23 of you signed up to put yourself to the test!  Check out the white board in the goat work area for all of the details, or ask one of our coaches!

Olympic Drills for Skills:

This is the final time through our 3 movements for our specialty Oly class on Saturday.  We have week 8 of 9 this Saturday, and then Oly goes away until the beginning of the year!  Now’s a better time than ever to get to Oly class if you’ve missed it this far!  Be there Saturday @ 10am!


Friday’s Training:

CrossFit:

Working with a partner, 1 partner works at a time:

A) 15 MIN AMRAP- Partner “Cindy”:

5 pull up
10 push up
15 squat

Right into…

B) 10 MIN MAX CAL ROW

Right into…

C) 10 MIN MAX DISTANCE FARMER’S CARRY (53#x2/35#x2)

Fusion:

30 MIN AMRAP:

20 M BEAR CRAWL
20 M S.A DB WAITER’S CARRY (each arm)
100 M KB FARMER’S WALK
200 M RUN
200 M ROW
15 GHD SIT UPS (Sub reg. Sit Ups)
15 GHD BACK EXTENSIONS (Sub Supermans)

momWOD:

A) Body Composition:

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)
A3: Hanging Bent Knee to L-Sit x 10 reps; 30 sec rest

B) WOD – 24 MIN ALT EMOM (8 SETS):

MIN 1: 10 SLAM BALLS
MIN 2: 15 KB SWINGS
MIN 3: 10 T2B (or K2E or 15 SIT UPS)