A hidden gem in plain sight. Guest blog with Coach Desi!

When I was a kid, you had a birthday.  Let me type that a different way: a birth DAY.

It seems that as I’ve gotten older, many people have turned these into a full weekend to celebrate their birthday, into “birthday week”, or even just stretching things out into multiple weeks or events over the course of a month.

OK…so what’s my point, right?

My point is that we have a number of holidays coming up over the next two months. This might mean a day or two off of your regular training or nutrition choices, and that’s 100% totally OK!  In fact, I encourage you to enjoy it!

What’s important though, is that we don’t stretch these special DAYS out too far and turn them into a protracted event that has the potential to derail all of our hard work throughout the year.

That’s why our schedule through the next two months is pretty normal, so there are plenty of opportunities for you to stay on track.

Can’t make it in?  No problem!  Keep up with the 60 Day Burpee Challenge!

For our THANKSGIVING WEEK schedule, we have:

  • Thursday (Thanksgiving): ONE CLASS @ 10am. Special Long WOD with Coach Jose!
  • Friday (Black Friday): ONE CLASS @ 10am: Annual “Deck of Cards” WOD!
  • Saturday: REGULAR SCHEDULE including Shred Sesh, Kids, & strongWOD.
  • Sunday: REGULAR SCHEDULE Energizer Long WOD @ 10am.

Training Note: This week we have our final progressions for our Deadlift Volume cycle, and our Overhead Squat pre-test cycle.  We will test both of these early next week, with the thought being that we all will get some extra rest this coming weekend (and probably a lot of extra calories & carbs too!)  This should create the perfect concoction to prepare you to come in next week and smash your PRs!


Congratulations are in order to our team that competed at Kinnick’s Battle of the Boxes on Saturday. Andrew Worsham, Christina White, Coach Dizzle, & myself participated in a total of 4 events and had a ton of fun!  I was thoroughly impressed with their composure under pressure and support of one another.  Each of their skills complimented each other to round out an excellent team that dominated 3 out of the 4 events, and after the points system scoring shook out they took a 3rd place finish!


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:

Hamstring & glute pressing strength (deadlift progressions)

Abdominal endurance & body flush (plank & run)

Tuesday:

Overhead stability & core strength (overhead squat)

Vertical & horizontal pressing, hip hinge endurance (WOD)

Wednesday:

Anaerobic Lactic Power (pull-ups & bike)

Aerobic capacity (WOD)

Thursday:

Long WOD fun day!

Friday:

Annual “Deck of Cards” WOD


Monday’s Training:

CrossFit:

A) Deadlift Volume Progressions:

21 MIN E3MOM:

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 75%
*Set 4 – 5 reps @ 80%
*Set 5 – 4 reps @ 85%
*Set 6 – 4 reps @ 80%
*Set 7 – 3 reps @ 85%

B) WOD- 8 MIN PARTNER AMRAP:

200m run while partner holds low plank/switch
*score # of runs

Fusion:

Complete 3 Rounds at each station before rotation:

Station 1: 3 ROUNDS (6 Minutes)
1 MIN BURPEES + 30 SEC FRONT PLANK HOLD + 30 SEC REST

Station 2: 3 ROUNDS (6 Minutes)
1 MIN BOX JUMP / STEP UPS + 30 SEC HOLLOW/ MAX COMP. HOLD + 30 SEC REST

Station 3: 3 ROUNDS (6 Minutes)
1 MIN AIR ASSAULT BIKE + 30 SEC FRONT PLANK HOLD + 30 SEC REST

Station 4: 3 ROUNDS (6 Minutes)
1 MIN WALL BALLS + 30 SEC HOLLOW/ MAX COMP. HOLD HOLD + 30 SEC REST

Station 5: 3 ROUNDS (6 Minutes)
1 MIN ROW + 30 SEC FRONT PLANK HOLD + 30 SEC REST

Station 6: 3 ROUNDS (6 Minutes)
1 MIN SLAM BALLS + 30 SEC HOLLOW/ MAX COMP. HOLD HOLD + 30 SEC REST

momWOD:

Body Composition – UB PUSHING:

3 SETS:
A1: DB Standing Strict Press @ 40X2; 6 reps; rest 20 sec
A2: DB Push Press x 12 UNBROKEN REPS: rest 20 sec
A3: DB Bench Press @ 40X2; 6 reps; rest 20 sec
A4: Perfect Push Ups / Roll Ups x 12 UNBROKEN REPS: rest 60 sec

WOD: 3 ROUNDS FOR TIME:

500 M ROW
15 DB THRUSTERS
30 SIT UPS


Tuesday’s Training:

CrossFit:

A) OHS PRE-TEST PROGRESSIONS:

OVERHEAD SQUATS
5 X 3 @2121
REST 2 MIN BETWEEN SETS

B) WOD- FOR TIME (17 MIN CAP):

21-18-15-12-9-6-3
THRUSTERS (95/65#)
BAR FACING BURPEES

Fitness:

A) Strength, Technique & Development – Posterior Chain + Legs Dumbbell Complex:

3 SETS OF 8 UNBROKEN CYCLES:

DB ROMANIAN DEADLIFT + DB SQUAT
+
REST 1 MIN
+
1 MINUTE FRONT PLANK HOLD

B) WOD: AMRAP 12 MINUTES:

5 BURPEES
10 WALL BALL
15 DOUBLE UNDERS (30 Singles)

spinWOD:

A) 2 minutes ON/ 2 minutes OFF for 4 sets:

Rest after 8th set for 4 minutes, then switch stations

Station #1: Assault bike
Station #2: Man Makers

B) 12 minute alternating EMOM:

B1. Assault bike
B2.Rest
B3. Dubs or Jump rope
B4. Rest
Today we have a guest blog from Coach Desi to talk about the benefits of something that many of you may not know we offer at CFHV: personal training!

“Hi Volts and Vixens!

Writing this blog to talk about my experience with personal training. As I said in my previous blog, I was definitely not an athlete and really struggled with the fundamental movements of CrossFit when I started at  CrossFit High Voltage (then CrossFit NoHo) over six years ago.

I didn’t have any fitness goals other than to get a pull-up. Eventually I got my pull-up and continued to CrossFit to stay fit and healthy. I wasn’t interested in lifting a lot of weight or making the leader board in benchmark WODs.

Let’s be honest…I could barely use the 10 lb. wall ball in a class, let alone complete WODs as Rx. I could do a pull-up. I was happy because I could pull up my own body weight in case of the zombie apocalypse. (Desi: 1 Zombies: 0) 

In the past, I would set loose CrossFit goals for myself about every year or so. Some of those goals I would meet, others I wouldn’t meet and tell myself, “Desi, you just aren’t strong enough. You’re not good at Olympic lifts. You’re getting older and you’re body doesn’t recover like it used to.”

I basically let myself off the hook with excuses. I wasn’t meeting my fitness goals and had no one to blame but myself. 

Recently something changed. I decided to invest in some personal training. What made me finally decide to invest in some personal training for the first time after six years of CrossFitting? I set some new goals for myself that I want to achieve before the next open (2017).

Although I know I’ll never be a regionals athlete or even place top 500 in SoCal, I can still be the best version of me! So this is where Tyler comes in.

Coach Dizzle and I were talking one day about how we had very similar goals, like getting muscle-ups and improving our Oly lifts. We approached Tyler about PT together and he was open to this since we had similar goals.

We’ve been working with Tyler once a week for 10 weeks now. He’s helping me work on some of my major weaknesses like my right hip mobility and external rotation of my shoulders.

Before working with Tyler I knew I wasn’t strong in some movements but I didn’t really know why. Now I have a better understanding of my weaknesses and know ways to target those specific areas.

Although Coach Dizzle and I have different strengths and weaknesses, the exercises we are doing that target our independent weaknesses are actually helping us both.

The great thing about getting PT with a friend is that you can hold each other accountable and help each other with form, specific cues, etc… since your PT coach will most likely give you accessory work. I like to call it homework.

Honestly, PT has made such a huge difference in my training and my performance. I’m getting stronger, making gains, and I’m on the path to achieving my goals.

If you’re interested in PT, please don’t wait six years like I did! I wish I would have done it sooner. Talk to Dan or any other of our knowledgeable coaches if interested in PT. You won’t regret it.”

There you have it!  Looking for a supplement to our daily programming?  Want to work on specific goals and movements, while still being able to attend regular class every day?  Ask one of our coaches about personal training!


Thanksgiving Weekend Schedule:

Thursday: ONE CLASS @ 10am.  Long WOD with Coach Jose!

Friday: ONE CLASS @ 10am.  Annual “Deck of Cards” WOD!

Saturday: REGULAR SCHEDULE!

  • 9am Shred Sesh
  • 9am CrossFit Kids
  • 10am strongWOD

Sunday: REGULAR SCHEDULE! Energizer Long WOD @ 10am.


Wednesday’s Training:

CrossFit:

A) 20 MIN E5MOM:

AMRAP PULL-UPS
:30 MAX CAL ASSAULT BIKE

*score is pull ups + cals

B) 2 ROUNDS FOR TIME:

1K ROW
30 RUSSIAN KB SWINGS (70/53#)
100 DOUBLE-UNDERS
30 BOX STEP-UPS

*sub 100 singles and 20 burpees for 100 dubs

Fusion:

TABATA KB & CORE WORKOUT: (:20 ON/ :10 OFF)

Working “Tabata Style” – :20 ON/ :10 REST – switch movements every 30 SEC as rx’d:

:20 KB SWING (both hands) / :10 rest
:20 KB SWING – RIGHT ARM ONLY / :10 rest
:20 KB SWING – LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
x 2 SETS (8 MIN)

x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)

momWOD:

A: Group Warmup & Mobility:
1x THRU @ WARMUP PACE:
10 M BEAR CRAWL
10 M INCHWORM
10 M DUCK WALK
10 M HORSE WALK
10 M LIZARD WALK
10 M OSTRICH WALK
10 x Banded Lateral Walks (each way)
10 x Banded Squats
10 x Banded Glute Bridges
10 x Banded Donkey Kicks (each side)
B: BARBELL STRENGTH – LEGS:

E90SEC x 6 SETS (9 MINUTES) BACK SQUAT CLUSTERS (3 REPS) – build up in weight.

C: WOD – ALT EMOM 20 MINUTES

MIN 1: 10 UB WALL BALL (Scale ball weight as needed)
MIN 2: 10 RING ROWS (Scale reps as needed)