A REALLY BIG November for CFHV!
Woohoo Halloween is here! It’s great news, and no doubt my favorite holiday of the year, but October 31 means that the next day begins November. That means TWO things for CrossFit High Voltage:
THIS November & December we’re doing a 60 Day Burpee Challenge!:
The rules are easy:
- On day 1 do, 1 burpee
- Day 2, 2 bupees
- Day 3, 3 burpees, and so on…for 60 days.
- You can’t do extra burpees to “get ahead”
- If you miss a day (or days), you can always make them up.
- Do them all at once, or split them up throughout the day!
That’s it! Super easy. If you miss a day it isn’t a huge deal to make up through day 20, but as you get into those higher rep days missing a day can be rough!
This is a great way to keep your training on track through the holidays. It’s so easy to miss getting into the gym or eating those extra treats during this time of year.
The great thing is that you can easily do burpees any time, any where! You can even get your friends & family in on the action!
ALL of November is GUEST DAYS!:
That’s right! Bring a friend to ANY 7am, 9:30am, or 6:30pm class!
Show them how awesome our community is, and you be their ambassador during class to show them the way.
This is a really popular and fun way to grow our little family, and I love seeing how much pride it brings each of you to share all of your awesome success with your friends & family.
Need to check out a different class time then above? Let’s make it happen! Shoot me an email: firstname.lastname@example.org!
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.**
Overhead stability & core strength (overhead squat)
Scapular strength (db fly)
Aerobic Endurance (WOD)
Hamstring & glute pressing strength (deadlift)
Vertical pulling & horizontal pressing power (power clean & bar jumping burpee ladder)
Abdominal endurance (sit-ups)
Pulling strength (muscle-up progressions)
Vertical pulling & horizontal pressing endurance, core stability, & aerobic power (WOD)
Quad & glute strength (back squat)
Ballistic power sprints/Anaerobic Lactic Endurance (WOD)
Have fun & move or hard & heavy IF your body/training dictates
A) Strength, Technique, & Devlopment:
20 MIN TO ROTATE THROUGH:
4 x OHS @ 3121; rest as needed
10 x BENT OVER DB FLYS; rest as needed
B) FOR MAX CALS:
5 MIN MAX ROW
REST 1 MIN
5 MIN MAX BIKE
ALT EMOM 16:
MIN 1: 8 CAL / 10 CAL AIR ASSAULT
MIN 2: 8 x 10 M SHUTTLE RUN
MIN 3: 8 x BOX JUMPS
MIN 4: 8 x SIT UPS
REST 2 MINUTES
ALT EMOM 16:
MIN 1: 10 CAL / 15 CAL ROW
MIN 2: 20-30 DUBS
MIN 3: BURPEES
MIN 4: SIT UPS
A) Body Composition:
3 SETS: Upper Body Pull & Push
A1: Tempo Ring Rows @ 40X2; 4-6 Reps; rest 20 sec
A2: Push Ups / Roll Ups; 8-10 Reps; rest 20 sec
A3: Banded Tricep Pull downs; 12-15 Reps; rest 20 sec
3 SETS: Lower Body Unilateral Leg Strength & Core
B1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
B2: 30 SEC Hollow Body / Max Compression hold; rest 30 sec
WOD: ALT EMOM 15 (5 SETS):
MIN 1: AIR ASSAULT – 8 CALS
MIN 2: BURPEES
MIN 3: KB SWINGS
A) Strength, Technique, & Development:
Deadlift 15 MIN E3MOM:
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 75%
*Set 4 – 6 reps @ 80%
*Set 5 – 4 reps @ 85%
B) 10 MIN:
1 POWER CLEAN @ 70% or (185/135#)
2 x BAR JUMPING BURPEE
2 and 4,
3 and 6,
4 and 8,
REST 5 MIN
C) 2 MIN MAX ANCHORED SIT-UPS
Strength, Technique & Development: German Volume Bench Press:
German Volume Bench Press
AT 50% (or relatively scaled loads) perform the following. If scaled correctly, you should start dropping reps by set 6 or 7. Terminate the set if you fail. Rest 60 seconds. then continue with next set.
10 Reps x Bench Press x 10 Sets ; Rest exactly 60 seconds between sets.
WOD: AMRAP 12 MIN:
6 RING ROWS or PULL UPS
8 DB PUSH PRESS
12 BOX JUMPS / STEP UPS
A) 1 MIN ON/ 1 MIN OFF for 4 SETS:
4 SETS EACH STATION, THEN ROTATE.
Station #1: ASSAULT BIKE
Station #2 SLAM BALL BURPEES**
**DO NOT put your weight on the slam ball during burpee, hands to the side, touch chest to ball**
*REST 2 MIN*
B) 15 ALT EMOM:
B1) :30 ASSAULT BIKE
B2) 10-20 AIR SQUATS
B3) 12-15 DB STRICT PRESS