The hula-hoop & the tree.

Wow!  What a great party we had on Saturday!  You guys all came out in force, I saw a LOT of new faces (which makes me REALLY happy), and judging from the fact that the gym looked as though it had endured a hurricane the next morning…you all had an awesome time!

Many thanks again to all who helped with set-up, clean-up, our dj, bartender, coaches, staff, and every single one of you.  What an amaizng year we’ve had (so far), and what a great way to celebrate all of your accomplishments.

We LOVE all of the pictures, videos, & words you’ve been sharing.  Help us make an awesome video slide show by tagging CrossFit High Voltage’s Facebook page, and using #cfhvxmas2016 on Instagram!

Congratulations also to our award winners.  In case you missed it, here’s the recap!

  • Most Improved Male: James Furnish
  • Most Improved Female: Katie Grinsell
  • Biggest Comeback: Hugo De La Torre
  • Fittest Couple: Juan & Natalie Mundo
  • Jeff Hopkins Community Leader Award: Jessica Beck
  • Fittest Male: Nick Gutierrez
  • Fittest Female: Guy Rojas
  • Coach of the Year: Jose Alvarenga
  • CrossFitter of the Year: Andrew Worsham
  • High Voltage Veloicty Award: Bryan Felix

You may be looking at the notes below and wondering where the overhead squats are this week!?!  Hey Dan…ummmmm, you said we’re doing an overhead squat cycle for the next 8 weeks?  What gives?

Well, sometimes the best way to train a particular movement, and specifically one as complex and demanding as the ohs is to work supplemenary exercises and complimentary movements.

Although you aren’t literally doing an ohs, I can promise that if you trust in the programming, then your ohs WILL improve.

This week you’ll see things like scapular stability, back, core & lat strength, midline & torso fortifying work.  You’ll also be doing movements that will improve hip development, particularly as is pertains to squatting below paralell while maintaining an upright torso…just like an ohs!

Lots of aerobic & engine work as always, we’ll continue playing with variations on Olympic Wieghtlifting, & you’ll even get to test your anaerobic lactic capacity!

It’s going to be a GREAT week!


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:

MAP 7 (WODs)

Aerobic steady-state (WODs)

Tuesday:

Horizontal pressing & mid-back & scapular pulling (bench press & db row)

Vertical upper body pulling, hip development, & torso stability (WOD)

Wednesday:

Aerobic power  (running repeats)

Olympic Weightlifting capacity (WOD)

Vertical pulling, horizontal pressing, bodyweight squatting endurance (WOD)

Thursday:

Glute & quad development (high bar back squat)

Hip plyometrics power (box jumps)

Anaerobic Lactic Capacity test (WOD)

Friday:

Upper body horizontal pressing strength (bench press)

Partner WOD!

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


Monday’s Training:

CrossFit:

10 MIN AMRAP:
10 PUSH PRESS (115/85#) (should be around 50% 1RM PP)
10 BOX JUMPS
10 T2B

REST 5 MIN

10 MIN AMRAP:
350M ROW
15 BURPEES

REST 5 MIN

10 MIN AMRAP:
20/15 CAL BIKE
60 DOUBLE-UNDERS

Fusion:

A) Group Warmup & Mobility

B) EVEN PACE: 6 MIN
3 MIN – BIKE OR ROW
2 MIN – WALL BALL SHOTS
1 MIN – BURPEES

1 MIN REST

C) PUSH INTERVALS: 6 MIN
30 SEC MAX REP PUSH UPS / 30 SEC REST x 1 SET
30 SEC MAX REP AIR SQUATS / 30 SEC REST x 2 SETS
30 SEC MAX CALS BIKE OR ROW / 30 SEC REST x 3 SETS

1 MIN REST

D) EVEN PACE: 6 MIN
3 MIN – BIKE OR ROW
2 MIN – KB SWINGS
1 MIN – SIT UPS

1 MIN REST

PUSH INTERVALS: 6 MIN
30 SEC MAX REP MAX COMPRESSION HOLD / 30 SEC REST x 1 SET
30 SEC MAX REP BOX STEP UPS / 30 SEC REST x 2 SETS
30 SEC MAX CALS BIKE OR ROW / 30 SEC REST x 3 SETS

momWOD:

A) Body Composition:

3 SETS:
A1: Seated DB Press @ 30X1; 8 Reps; rest 30 sec
A2: Flat Back T- Raises w/ small plates @ 30X1; 8 Reps; rest 30 sec

B) 3 SETS:
B1: Lying Face Up DB Tricep Extensions; 15 Reps; rest 30 sec
B2: 45 Deg Angle Back – “Y” Trap 3 Raises; 8 Reps; rest 30 sec

C) AMRAP 15 MINUTES:

30 WALL BALL
20 WALKING LUNGES
10 SIT UPS


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

20 MIN TO ROTATE THROUGH 4-5 TIMES:

A1) 8 BENCH PRESS
REST 1 MIN
A2) 8 DB ROW EACH ARM @31×0
REST 2 MIN

B) WOD- 10 MIN AMRAP:

5 ROPE CLIMBS

10 GOBLET SQUATS (72/53#)

20 SIT-UPS

Fitness:

Strength, Technique & Development:

3 SETS:
A1: DB Bench Press @ 30X1; 8 Reps; rest 30 sec
A2: Standing DB Hammer Curls x 16 Reps (Alternating); rest 30 sec
A3: Lying Face Up, Leg Lowering Abs – 5 Count Negative x 8 Reps; rest 30 sec

WOD: 18 MIN AMRAP:

6 BURPEES
12 DB PUSH PRESS
24 WALL BALL
36 SINGLE JUMP ROPES

spinWOD:

A) 10 MIN ALT Partner Assault Bike AMRAP:

30 CAL AFAP; split work however you want; REST :20.

*REST 4 MIN*

B) 3 ROUNDS: 30 seconds ON,  1:30 REST:

B1) Assault bike

B2) Burpees

B3) KB goblet squats (Use a challenging weight)
Wow!  What a great party we had on Saturday!  You guys all came out in force, I saw a LOT of new faces (which makes me REALLY happy), and judging from the fact that the gym looked as though it had endured a hurricane the next morning…you all had an awesome time!

Many thanks again to all who helped with set-up, clean-up, our dj, bartender, coaches, staff, and every single one of you.  What an amaizng year we’ve had (so far), and what a great way to celebrate all of your accomplishments.

We LOVE all of the pictures, videos, & words you’ve been sharing.  Help us make an awesome video slide show by tagging CrossFit High Voltage’s Facebook page, and using #cfhvxmas2016 on Instagram!

Congratulations also to our award winners.  In case you missed it, here’s the recap!

  • Most Improved Male: James Furnish
  • Most Improved Female: Katie Grinsell
  • Biggest Comeback: Hugo De La Torre
  • Fittest Couple: Juan & Natalie Mundo
  • Jeff Hopkins Community Leader Award: Jessica Beck
  • Fittest Male: Nick Gutierrez
  • Fittest Female: Guy Rojas
  • Coach of the Year: Jose Alvarenga
  • CrossFitter of the Year: Andrew Worsham
  • High Voltage Veloicty Award: Bryan Felix

You may be looking at the notes below and wondering where the overhead squats are this week!?!  Hey Dan…ummmmm, you said we’re doing an overhead squat cycle for the next 8 weeks?  What gives?

Well, sometimes the best way to train a particular movement, and specifically one as complex and demanding as the ohs is to work supplemenary exercises and complimentary movements.

Although you aren’t literally doing an ohs, I can promise that if you trust in the programming, then your ohs WILL improve.

This week you’ll see things like scapular stability, back, core & lat strength, midline & torso fortifying work.  You’ll also be doing movements that will improve hip development, particularly as is pertains to squatting below paralell while maintaining an upright torso…just like an ohs!

Lots of aerobic & engine work as always, we’ll continue playing with variations on Olympic Wieghtlifting, & you’ll even get to test your anaerobic lactic capacity!

It’s going to be a GREAT week!


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:

MAP 7 (WODs)

Aerobic steady-state (WODs)

Tuesday:

Horizontal pressing & mid-back & scapular pulling (bench press & db row)

Vertical upper body pulling, hip development, & torso stability (WOD)

Wednesday:

Aerobic power  (running repeats)

Olympic Weightlifting capacity (WOD)

Vertical pulling, horizontal pressing, bodyweight squatting endurance (WOD)

Thursday:

Glute & quad development (high bar back squat)

Hip plyometrics power (box jumps)

Anaerobic Lactic Capacity test (WOD)

Friday:

Upper body horizontal pressing strength (bench press)

Partner WOD!

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


Monday’s Training:

CrossFit:

10 MIN AMRAP:
10 PUSH PRESS (115/85#) (should be around 50% 1RM PP)
10 BOX JUMPS
10 T2B

REST 5 MIN

10 MIN AMRAP:
350M ROW
15 BURPEES

REST 5 MIN

10 MIN AMRAP:
20/15 CAL BIKE
60 DOUBLE-UNDERS

Fusion:

A) Group Warmup & Mobility

B) EVEN PACE: 6 MIN
3 MIN – BIKE OR ROW
2 MIN – WALL BALL SHOTS
1 MIN – BURPEES

1 MIN REST

C) PUSH INTERVALS: 6 MIN
30 SEC MAX REP PUSH UPS / 30 SEC REST x 1 SET
30 SEC MAX REP AIR SQUATS / 30 SEC REST x 2 SETS
30 SEC MAX CALS BIKE OR ROW / 30 SEC REST x 3 SETS

1 MIN REST

D) EVEN PACE: 6 MIN
3 MIN – BIKE OR ROW
2 MIN – KB SWINGS
1 MIN – SIT UPS

1 MIN REST

PUSH INTERVALS: 6 MIN
30 SEC MAX REP MAX COMPRESSION HOLD / 30 SEC REST x 1 SET
30 SEC MAX REP BOX STEP UPS / 30 SEC REST x 2 SETS
30 SEC MAX CALS BIKE OR ROW / 30 SEC REST x 3 SETS

momWOD:

A) Body Composition:

3 SETS:
A1: Seated DB Press @ 30X1; 8 Reps; rest 30 sec
A2: Flat Back T- Raises w/ small plates @ 30X1; 8 Reps; rest 30 sec

B) 3 SETS:
B1: Lying Face Up DB Tricep Extensions; 15 Reps; rest 30 sec
B2: 45 Deg Angle Back – “Y” Trap 3 Raises; 8 Reps; rest 30 sec

C) AMRAP 15 MINUTES:

30 WALL BALL
20 WALKING LUNGES
10 SIT UPS


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

20 MIN TO ROTATE THROUGH 4-5 TIMES:

A1) 8 BENCH PRESS
REST 1 MIN
A2) 8 DB ROW EACH ARM @31×0
REST 2 MIN

B) WOD- 10 MIN AMRAP:

5 ROPE CLIMBS

10 GOBLET SQUATS (72/53#)

20 SIT-UPS

Fitness:

Strength, Technique & Development:

3 SETS:
A1: DB Bench Press @ 30X1; 8 Reps; rest 30 sec
A2: Standing DB Hammer Curls x 16 Reps (Alternating); rest 30 sec
A3: Lying Face Up, Leg Lowering Abs – 5 Count Negative x 8 Reps; rest 30 sec

WOD: 18 MIN AMRAP:

6 BURPEES
12 DB PUSH PRESS
24 WALL BALL
36 SINGLE JUMP ROPES

spinWOD:

A) 10 MIN ALT Partner Assault Bike AMRAP:

30 CAL AFAP; split work however you want; REST :20.

*REST 4 MIN*

B) 3 ROUNDS: 30 seconds ON,  1:30 REST:

B1) Assault bike

B2) Burpees

B3) KB goblet squats (Use a challenging weight)
Today I want to go a little long and share some of my recent thoughts.  I hope you’ll find it enlightening and it will possibly give you a different perspective than you have now.

Maybe you already share a similar perspective, but in either case today I want to talk about two things and how they relate to our training: a hula-hoop and a tree.

The Hula-Hoop:

We all know the childhood toy of the hula-hoop.  You sling it around your hips and try to keep it from falling down by coordinating the gyration of your hip movement with the spin of the ring.

You’re pretty limited in the amount you can move, but as long as you stay within a small space, you’re safe.

Our “space” is our ring of safety, it has all of our tools & skills, and so it’s the place where we feel comfortable.  As long as we stay within it, we feel adequately prepared to handle our current situation and the regularly expected challenges.

But what happens if we take a step forward?  We will encounter resistance as the hoop pushes back! Our instinct is to move back into our space and feel safe.

If we retreat every time we encounter this resistance though, then we never have a chance move forward or to grow our space.

Think of that little push past the resistance as a way to widen your hula-hoop.  Now your space (which includes your tools & skills) becomes a little bigger…now you’ve also taken a step forward.

Not only that, but as you take that step forward, you’ve also brought your space and everything in it with you!

The next time you encounter resistance, you’ll know what to expect, how to prepare, and it’ll be a little easier.

How long should this all take though?  Well, let’s talk about:

The Tree:

You don’t just plant a seed and wake up the next day to find a tree. It takes many days of care and little steps.  Watering, sunlight, tilling the soil, proper nutrients.

There are many small investments over time, and it is consistency with that routine that is what it takes to grow something big!

Grabbing onto the tree and pulling on it’s trunk or branches won’t help it grow out of the ground any faster.  You’ll just damage it or maybe even break it.

The tree will grow on it’s own.  You just have to make sure to tend to it.

Ok, so at this point you’re hopefully putting these things together to see how they apply to not only your training, but many things in your life.  I hope at least some of you had an “ah-ha” moment.

This week we’ll be testing our deadlift progression.  Hopefully you can look back to 8 weeks ago and see how much your “tree has grown”.  If you tended it consistently, and pushed back just a little each time you encountered resistance, you will see the results.

We also will test our overhead squat.  This is actually the beginning of a cycle after a “pre-test” build up to reacquaint ourselves with this complex, challenging, & demanding movement.

Over the course of our OHS cycle, if you are diligent & patient with yourself, you will see your “hoop widen” and the tools & skills you bring with you into other movements like the snatch will be magnified.

Have a great week!


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:

*Many of you might have had 4-5 days off.  Today is meant to wake your CNS back up and prepare your body for testing your deadlift and overhead squat.*

Anaerobic Lactic Endurance (WOD)

Aerobic steady-state (WOD)

Tuesday:

Overhead stability & core strength (overhead squat)

Gymnastic & plyometric endurance(WOD)

Wednesday:

Hamstring & glute pressing strength (deadlift)

Upper body vertical pulling & pressing endurance (WOD)

Thursday:

Barbell cycling (power clean)

Running, core & balance, unilateral leg pressing endurance (WOD)

Friday:

Upper body horizontal pressing strength (bench press)

Partner WOD!

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


Monday’s Training:

CrossFit:

A) 30 MIN E6MOM:

6 DEADLIFT (95/65#)
8 PUSH PRESS  (95/65#)
12 BURPEE PULL-UPS
14 CAL ASSAULT

B) 6 MIN AMRAP

1200M/900M ROW
AMRAP BURPEES IN REMAINING TIME

Fusion:

STATION 1:
60 SEC – Easy Pace Bike or Row + 30 SEC – Max Effort x 4 Sets (6 MIN)
REST 1 MIN
6 MIN AMRAP: 10 WALL BALLS + 10 BOX JUMP / STEP UPS

REST 1 MIN

STATION 2:
60 SEC – Easy Pace Bike or Row + 30 SEC – Max Effort x 4 Sets (6 MIN)
REST 1 MIN
6 MIN AMRAP: 10 KB SWINGS + 10 SIT UPS

REST 1 MIN

STATION 3:
60 SEC – Easy Pace Bike or Row + 30 SEC – Max Effort x 4 Sets (6 MIN)
REST 1 MIN
6 MIN AMRAP: 10 SLAM BALLS + 10 BURPEES

momWOD:

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

Complete 8 cycles of this complex – unbroken:
DB ROMANIAN DEADLIFT + DB SQUAT
+
REST 1 MIN
+
1 MINUTE FRONT PLANK HOLD
x 3 TOTAL SETS – going up in weight if possible

WOD: AMRAP 12 MINUTES:

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


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

20 MIN TO FIND 1 RM OVERHEAD SQUAT

B) WOD- 8 MIN AMRAP:

20 T2B
50 SIT-UPS
30 SLAM BALLS
50 BOX STEP-UPS

Fitness:

A: Group Warmup & Mobility:

8 MINUTES:
1 MIN Double Under Practice
30 SEC Torso Twists / 30 SEC Touch Floor – Reach to Sky stretch
1 MIN Double Under Practice
30 SEC Alt. Lunges / 30 SEC Alt. Cossack Squats
1 MIN Double Under Practice
30 SEC Single Leg Glute Bridge R / 30 SEC Single Leg Glute Bridge L
1 MIN Double Under Practice
30 SEC Iron Cross / 30 SEC Scorpion

B: Barbell Strength, Technique & Development: THE DEADLIFT

Practice: ALT EMOM 12 MINUTES (6 SETS)
Work in pairs, share a bar. Alt EMOM 12 MIN:

MIN 1: Deadlifts x 5 Reps; rest time remaining
MIN 2: Push Ups x 10 Reps; rest in time remaining

WOD: 8 MIN AMRAP:

8 KB SWINGS
8 BURPEE BOX JUMPS / STEP UPS

spinWOD:

Tabata Stations! Each station will be done twice: 

(20 seconds of work, 10 seconds of rest for 8 sets. After each station, rest 2 minutes)

Station #1: Assault Bike

Goal is to accumulate as many calories as possible

Station #2: DB Bench press

Goal is to accumulate as many reps as possible

Station #3: Ring Rows

Goal is to accumulate as many reps as possible