CFHV needs YOUR help!

So we’re going to try something new out and see if it sticks.

A number of you have competitions coming up this Fall like Girls Gone RX, Kinnick Battle of the Boxes, & CF Insurgent Halloween Open.

These are all partner and/or team competitions, and sometimes it’s hard to get everybody together during the week.  Especially finding the space when there are classes going on to do your goat work or other supplementary work can be tough.

Others would just like some time when their schedule is more free on the weekend to get in supplementary or “goat” work, practice special skills, pick up a missed WOD, or just get a good sweat on!

Starting this Saturday and moving forward, CFHV is pleased to now offer Open Gym time from 11:30am-1:30pm after specialty class (currently coming up on week 5 of 8 of Oly Drills for Skills).

Open gym is unsupervised access to the gym where you can train or work on anything you’d like.  There will obviously be a coach on premises for you to ask questions or get advice on your training, as well as keep you safe and make sure everyone is respectful of the gym, equipment, & each other, but it’s essentially a chance for you to “do your own thing”.

We won’t offer any daycare to start off, but if the demand arises we will meet it as always!

If you’re already an Unlimited member, this is already included in your membership!  If not, it’s an easy and quick drop-in or add on to your membership available at the kiosk and website.

If you want to keep this Open gym time, let us know just by showing up!


DON’T FORGET TODAY IS THE LAST DAY FOR PRE-ORDER OF OUR SPECIAL EDITION HALLOWEEN GLOW-IN-THE-DARK SHIRT!

mens-halloween


Friday’s Training:

CrossFit:

A) Strength, Technique, & Development:

10 x 2 BENCH PRESS

B) WOD: 20 MIN “HELEN” RELAY:

400m run
12 pull ups
21 kb swings (53/35#)

*one partner completes 1 round at a time (RX) or run together, then split up reps with one partner working at a time (scaled)*

Fusion & momWOD:

3 PERSON TEAMS. 40 MIN AMRAP:

P1: 400 M RUN (Sets the pace of rotation, when back from run, move to ROW)
P2: ROW (for time it takes for runner to come back, then move to BIKE)
P3: AIR ASSAULT (for time it takes for runner to come back then move to RUN)
*
Once each person has done all 3 stations, break and each complete:
50 DOUBLE UNDERS (100 SINGLES)
25 SIT UPS
+
THEN REPEAT FROM TOP. AMRAP 40 MINUTES.
So we’re going to try something new out and see if it sticks.

A number of you have competitions coming up this Fall like Girls Gone RX, Kinnick Battle of the Boxes, & CF Insurgent Halloween Open.

These are all partner and/or team competitions, and sometimes it’s hard to get everybody together during the week.  Especially finding the space when there are classes going on to do your goat work or other supplementary work can be tough.

Others would just like some time when their schedule is more free on the weekend to get in supplementary or “goat” work, practice special skills, pick up a missed WOD, or just get a good sweat on!

Starting this Saturday and moving forward, CFHV is pleased to now offer Open Gym time from 11:30am-1:30pm after specialty class (currently coming up on week 5 of 8 of Oly Drills for Skills).

Open gym is unsupervised access to the gym where you can train or work on anything you’d like.  There will obviously be a coach on premises for you to ask questions or get advice on your training, as well as keep you safe and make sure everyone is respectful of the gym, equipment, & each other, but it’s essentially a chance for you to “do your own thing”.

We won’t offer any daycare to start off, but if the demand arises we will meet it as always!

If you’re already an Unlimited member, this is already included in your membership!  If not, it’s an easy and quick drop-in or add on to your membership available at the kiosk and website.

If you want to keep this Open gym time, let us know just by showing up!


DON’T FORGET TODAY IS THE LAST DAY FOR PRE-ORDER OF OUR SPECIAL EDITION HALLOWEEN GLOW-IN-THE-DARK SHIRT!

mens-halloween


Friday’s Training:

CrossFit:

A) Strength, Technique, & Development:

10 x 2 BENCH PRESS

B) WOD: 20 MIN “HELEN” RELAY:

400m run
12 pull ups
21 kb swings (53/35#)

*one partner completes 1 round at a time (RX) or run together, then split up reps with one partner working at a time (scaled)*

Fusion & momWOD:

3 PERSON TEAMS. 40 MIN AMRAP:

P1: 400 M RUN (Sets the pace of rotation, when back from run, move to ROW)
P2: ROW (for time it takes for runner to come back, then move to BIKE)
P3: AIR ASSAULT (for time it takes for runner to come back then move to RUN)
*
Once each person has done all 3 stations, break and each complete:
50 DOUBLE UNDERS (100 SINGLES)
25 SIT UPS
+
THEN REPEAT FROM TOP. AMRAP 40 MINUTES.
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)
So we’re going to try something new out and see if it sticks.

A number of you have competitions coming up this Fall like Girls Gone RX, Kinnick Battle of the Boxes, & CF Insurgent Halloween Open.

These are all partner and/or team competitions, and sometimes it’s hard to get everybody together during the week.  Especially finding the space when there are classes going on to do your goat work or other supplementary work can be tough.

Others would just like some time when their schedule is more free on the weekend to get in supplementary or “goat” work, practice special skills, pick up a missed WOD, or just get a good sweat on!

Starting this Saturday and moving forward, CFHV is pleased to now offer Open Gym time from 11:30am-1:30pm after specialty class (currently coming up on week 5 of 8 of Oly Drills for Skills).

Open gym is unsupervised access to the gym where you can train or work on anything you’d like.  There will obviously be a coach on premises for you to ask questions or get advice on your training, as well as keep you safe and make sure everyone is respectful of the gym, equipment, & each other, but it’s essentially a chance for you to “do your own thing”.

We won’t offer any daycare to start off, but if the demand arises we will meet it as always!

If you’re already an Unlimited member, this is already included in your membership!  If not, it’s an easy and quick drop-in or add on to your membership available at the kiosk and website.

If you want to keep this Open gym time, let us know just by showing up!


DON’T FORGET TODAY IS THE LAST DAY FOR PRE-ORDER OF OUR SPECIAL EDITION HALLOWEEN GLOW-IN-THE-DARK SHIRT!

mens-halloween


Friday’s Training:

CrossFit:

A) Strength, Technique, & Development:

10 x 2 BENCH PRESS

B) WOD: 20 MIN “HELEN” RELAY:

400m run
12 pull ups
21 kb swings (53/35#)

*one partner completes 1 round at a time (RX) or run together, then split up reps with one partner working at a time (scaled)*

Fusion & momWOD:

3 PERSON TEAMS. 40 MIN AMRAP:

P1: 400 M RUN (Sets the pace of rotation, when back from run, move to ROW)
P2: ROW (for time it takes for runner to come back, then move to BIKE)
P3: AIR ASSAULT (for time it takes for runner to come back then move to RUN)
*
Once each person has done all 3 stations, break and each complete:
50 DOUBLE UNDERS (100 SINGLES)
25 SIT UPS
+
THEN REPEAT FROM TOP. AMRAP 40 MINUTES.
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 have a 2-for-1 Coach guest blog!  The reason is because both Coaches discuss training during the holidays.

Did somebody say holidays?

Good opportunity to remind you that our Holiday party is THIS SATURDAY, December 10 from 7-11:30pm right here at CFHV!

Catered food, full open bar complete with bartender, lasers, lights, a dj, dancing, AND our Annual Awards Ceremony @ 9pm!

Don’t forget, NO Open Gym on Saturday while we set up, and NO Long WOD on Sunday morning.  Relax!

Now, onto our guest blogs:

“Training Over the Holidays is tough. Friends and family come into town, work schedules change etc, etc…but that doesn’t mean you can’t be doing the Burpee Challenge or even Tabatas at home! 

What’s a Tabata? A Tabata is 20 seconds of work followed by a 10 second break. This is then done for 4 minutes and you can do anything from sit-ups, push-ups, squats, burpees and any other body weight movement at home.

It’s simple, fast, and effective. Plus you can have those friends and family members that come into town do it with you if you can’t make it out to High Voltage.” -Coach Bryan Felix 

“The holidays are my absolute favorite time of year. There is nothing like spending time with family, and of course, eating all of the delicious food.

My family tends to go a bit overboard with food, as I am sure most families do during this time of year. I have a major sweet tooth, and the month of December tends to truly do me in.

I do NOT cut back on the sweets during this time of year to “keep the pounds off”. I do NOT have the discipline to walk away from sweets and tell myself, “it’s not worth the calories.” F that! It is.

So, while I don’t cut back on the sweets and the outrageously large portions of food, I DO make sure to get to the box as much as I can during this time of year. It’s easy to blow off a day at the gym with all of the chaos the holidays bring, but for me I know I need to stay consistent during this calorie-rich time of year.

So whatever the reason, I hope to continue to see all of your familiar faces at the box during the coming months. Whether it be to help burn the calories from the food (like me) or just escape the madness of a mall parking lot, the box will surely be a place that will help you get through the holiday season.

Cheers to the holidays… And cake!!!” -Coach Mo Adkins


Wednesday’s Training:

CrossFit:

A) Barbell Cycling Work:

20 MIN ALT EMOM:

  • 2 TOUGH T&G POWER CLEAN (NO MORE than 80-85% of your 1RM)
  • 2 ROPE CLIMB ADAP
  • REST

B) WOD- 12 MIN CAP:

“DIANE”
21-15-9:
DEADLIFT (225/155#) (NO MORE than 55-60%% of your 1RM)
HSPU

Fusion:

40 MIN AMRAP:

400 M RUN
500 M ROW
+
KB COMPLEX:

20 KB SWINGS (Russian)
20 SINGLE ARM KB SWINGS (10 R / 10 L)
20 M S.A KB WAITER’S CARRY (R)
20 M S.A KB WAITER’S CARRY (L)
20 SINGLE ARM KB PRESS or SNATCH (10 R / 10 L)
20 KB GOBLET SQUATS

momWOD:

A: Group Warmup & Mobility

B: Skill Work – Push & Pull

4 SETS:
B1: Ring Rows @ 40X2; 4-6 Reps; rest 20 sec
B2: Jumping Ring Dip Negs or Box Dips @ 40X2; 4-6 Reps; rest 20 sec

C: Barbell Complex
Coach to demo, review, warmup class for BB movements. Add weight each set as earned.

3 SETS:
C1: Barbell Push Press x 6 Reps; receive behind neck, no rest +
C2: Barbell Good Mornings x 8 Reps; return to front rack, rest 60 sec

D: WOD – 8 MIN AMRAP:

8 KB SWINGS (Russian)
4 BURPEES


Thursday’s Training:

CrossFit:

A)  27 MIN ALT EMOM: (*reference your score from last month)

BURPEE
WALKING LUNGE
SIT-UP

B) 5 ROUNDS (FOR QUALITY, NOT TIME):

B1) 10-15 SCAP SHRUGS
B2) 10 SWIVEL HIPS

Fitness:

A) Strength, Technique & Development: Deadlift

Warm Up Sets: 2 DL @ light weight Every 15 Seconds for 8 Sets.

Work Sets: Work up to a heavy Deadlift in 10 Minutes.

B) WOD – MUTANT MANMAKERS:

EVERY MINUTE ON THE MINUTE COMPLETE 1 “Mutant Manmaker” Complex for 20 MINUTES (20 sets):

DB Push Up
DB Row – Right Arm
DB Push Up
DB Row – Left Arm
DB Squat Clean + Thruster (“cluster”)
DB Forward Lunge (R) (DB on shoulders)
DB Forward Lunge (L) (DB on shoulders)

spinWOD:

A) 1 MIN ON/:30 OFF for 6 sets
Station #1: Assault Bike

Station #2: DB thruster

*Rest 2 minutes, then switch stations*

B) 12 min Alternating EMOM

B1. 30 seconds on assault bike

B2.Plank hold

B3. Plank hold (other side)

 
So we’re going to try something new out and see if it sticks.

A number of you have competitions coming up this Fall like Girls Gone RX, Kinnick Battle of the Boxes, & CF Insurgent Halloween Open.

These are all partner and/or team competitions, and sometimes it’s hard to get everybody together during the week.  Especially finding the space when there are classes going on to do your goat work or other supplementary work can be tough.

Others would just like some time when their schedule is more free on the weekend to get in supplementary or “goat” work, practice special skills, pick up a missed WOD, or just get a good sweat on!

Starting this Saturday and moving forward, CFHV is pleased to now offer Open Gym time from 11:30am-1:30pm after specialty class (currently coming up on week 5 of 8 of Oly Drills for Skills).

Open gym is unsupervised access to the gym where you can train or work on anything you’d like.  There will obviously be a coach on premises for you to ask questions or get advice on your training, as well as keep you safe and make sure everyone is respectful of the gym, equipment, & each other, but it’s essentially a chance for you to “do your own thing”.

We won’t offer any daycare to start off, but if the demand arises we will meet it as always!

If you’re already an Unlimited member, this is already included in your membership!  If not, it’s an easy and quick drop-in or add on to your membership available at the kiosk and website.

If you want to keep this Open gym time, let us know just by showing up!


DON’T FORGET TODAY IS THE LAST DAY FOR PRE-ORDER OF OUR SPECIAL EDITION HALLOWEEN GLOW-IN-THE-DARK SHIRT!

mens-halloween


Friday’s Training:

CrossFit:

A) Strength, Technique, & Development:

10 x 2 BENCH PRESS

B) WOD: 20 MIN “HELEN” RELAY:

400m run
12 pull ups
21 kb swings (53/35#)

*one partner completes 1 round at a time (RX) or run together, then split up reps with one partner working at a time (scaled)*

Fusion & momWOD:

3 PERSON TEAMS. 40 MIN AMRAP:

P1: 400 M RUN (Sets the pace of rotation, when back from run, move to ROW)
P2: ROW (for time it takes for runner to come back, then move to BIKE)
P3: AIR ASSAULT (for time it takes for runner to come back then move to RUN)
*
Once each person has done all 3 stations, break and each complete:
50 DOUBLE UNDERS (100 SINGLES)
25 SIT UPS
+
THEN REPEAT FROM TOP. AMRAP 40 MINUTES.
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 have a 2-for-1 Coach guest blog!  The reason is because both Coaches discuss training during the holidays.

Did somebody say holidays?

Good opportunity to remind you that our Holiday party is THIS SATURDAY, December 10 from 7-11:30pm right here at CFHV!

Catered food, full open bar complete with bartender, lasers, lights, a dj, dancing, AND our Annual Awards Ceremony @ 9pm!

Don’t forget, NO Open Gym on Saturday while we set up, and NO Long WOD on Sunday morning.  Relax!

Now, onto our guest blogs:

“Training Over the Holidays is tough. Friends and family come into town, work schedules change etc, etc…but that doesn’t mean you can’t be doing the Burpee Challenge or even Tabatas at home! 

What’s a Tabata? A Tabata is 20 seconds of work followed by a 10 second break. This is then done for 4 minutes and you can do anything from sit-ups, push-ups, squats, burpees and any other body weight movement at home.

It’s simple, fast, and effective. Plus you can have those friends and family members that come into town do it with you if you can’t make it out to High Voltage.” -Coach Bryan Felix 

“The holidays are my absolute favorite time of year. There is nothing like spending time with family, and of course, eating all of the delicious food.

My family tends to go a bit overboard with food, as I am sure most families do during this time of year. I have a major sweet tooth, and the month of December tends to truly do me in.

I do NOT cut back on the sweets during this time of year to “keep the pounds off”. I do NOT have the discipline to walk away from sweets and tell myself, “it’s not worth the calories.” F that! It is.

So, while I don’t cut back on the sweets and the outrageously large portions of food, I DO make sure to get to the box as much as I can during this time of year. It’s easy to blow off a day at the gym with all of the chaos the holidays bring, but for me I know I need to stay consistent during this calorie-rich time of year.

So whatever the reason, I hope to continue to see all of your familiar faces at the box during the coming months. Whether it be to help burn the calories from the food (like me) or just escape the madness of a mall parking lot, the box will surely be a place that will help you get through the holiday season.

Cheers to the holidays… And cake!!!” -Coach Mo Adkins


Wednesday’s Training:

CrossFit:

A) Barbell Cycling Work:

20 MIN ALT EMOM:

  • 2 TOUGH T&G POWER CLEAN (NO MORE than 80-85% of your 1RM)
  • 2 ROPE CLIMB ADAP
  • REST

B) WOD- 12 MIN CAP:

“DIANE”
21-15-9:
DEADLIFT (225/155#) (NO MORE than 55-60%% of your 1RM)
HSPU

Fusion:

40 MIN AMRAP:

400 M RUN
500 M ROW
+
KB COMPLEX:

20 KB SWINGS (Russian)
20 SINGLE ARM KB SWINGS (10 R / 10 L)
20 M S.A KB WAITER’S CARRY (R)
20 M S.A KB WAITER’S CARRY (L)
20 SINGLE ARM KB PRESS or SNATCH (10 R / 10 L)
20 KB GOBLET SQUATS

momWOD:

A: Group Warmup & Mobility

B: Skill Work – Push & Pull

4 SETS:
B1: Ring Rows @ 40X2; 4-6 Reps; rest 20 sec
B2: Jumping Ring Dip Negs or Box Dips @ 40X2; 4-6 Reps; rest 20 sec

C: Barbell Complex
Coach to demo, review, warmup class for BB movements. Add weight each set as earned.

3 SETS:
C1: Barbell Push Press x 6 Reps; receive behind neck, no rest +
C2: Barbell Good Mornings x 8 Reps; return to front rack, rest 60 sec

D: WOD – 8 MIN AMRAP:

8 KB SWINGS (Russian)
4 BURPEES


Thursday’s Training:

CrossFit:

A)  27 MIN ALT EMOM: (*reference your score from last month)

BURPEE
WALKING LUNGE
SIT-UP

B) 5 ROUNDS (FOR QUALITY, NOT TIME):

B1) 10-15 SCAP SHRUGS
B2) 10 SWIVEL HIPS

Fitness:

A) Strength, Technique & Development: Deadlift

Warm Up Sets: 2 DL @ light weight Every 15 Seconds for 8 Sets.

Work Sets: Work up to a heavy Deadlift in 10 Minutes.

B) WOD – MUTANT MANMAKERS:

EVERY MINUTE ON THE MINUTE COMPLETE 1 “Mutant Manmaker” Complex for 20 MINUTES (20 sets):

DB Push Up
DB Row – Right Arm
DB Push Up
DB Row – Left Arm
DB Squat Clean + Thruster (“cluster”)
DB Forward Lunge (R) (DB on shoulders)
DB Forward Lunge (L) (DB on shoulders)

spinWOD:

A) 1 MIN ON/:30 OFF for 6 sets
Station #1: Assault Bike

Station #2: DB thruster

*Rest 2 minutes, then switch stations*

B) 12 min Alternating EMOM

B1. 30 seconds on assault bike

B2.Plank hold

B3. Plank hold (other side)

 
That’s right!  We need help.  From ALL of you!

We’re always trying to brain-storm great new ways to bring us all together.  Forge new friendships, strengthen old ones, & bond the gym.

Whether it be an event, the Open, Murph, a fun holiday WOD, or our HUGE Holiday party this Saturday…they’re all fun and great ways to make us all stronger.  Not stronger like we do building our muscles every day (although that’s working great too!  TONS of PRs last week!), I’m talking about strengthening our community!

Well, we came up with a great way for the holiday season.

You’ll notice a Christmas tree right by the day care, in the corner where you sign into class at the kiosk.

Something is missing though- no decorations.

That’s where YOU come in!

We have a whole bunch of ornaments, just regular assorted globes, and we want you to use them to decorate the tree…but there’s a catch.

We want each of you to grab a sharpie (we’ve got those too) and write something on an ornament before you hang it on the tree.

What do you write?  Write something nice about a fellow member. Write something nice about your favorite coach.  Share a fond memory, or just a well wish for another person.  Just keep it positive, and try to keep it serious as you reflect.

This is YOUR “Community Tree” and we can’t wait to see all the great things you have to say about each other!


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:

Overhead stability & core strength (overhead squat)

Vertical pulling & pressing (WOD)

Aerobic steady-state (WOD)

Tuesday:

Upper back & rear shoulder pulling strength (bo chinese db row, reverse snow angel)

MAP 1 (Max Aerobic Power) (WOD)

Wednesday:

Barbell cycling work (power clean)

Upper body pulling strength (rope climb)

Hamstring & glute pressing, inverted shoulder pressing (WOD)

Thursday:

Aerobic endurance (WOD)

Supplemental hip & scapular work (scap shrugs & swivel hips)

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) Week 1- Overhead Squat Progressions:

12 MIN- 5 TOTAL SETS:
4 REPS @ 60%, 4 REPS @ 70%, 3 SETS OF 4 REPS @ 75%

B) WOD- 15 MIN AMRAP:

800M RUN
50 WALL BALL
6 MUSCLE-UPS
50 SIT-UPS

Fusion:

STATION 1: ALT EMOM 12 (4 SETS)

MIN 1: AIR ASSAULT (8-10 CALS HARD)
MIN 2: WALL BALL SHOTS (15-20 REPS)
MIN 3: BURPEES (8-10 REPS)

REST 1 MIN

STATION 2: ALT EMOM 12 (4 SETS)

MIN 1: ROW (10-15 CALS HARD)
MIN 2: KB SWINGS (15-20 REPS)
MIN 3: SIT UPS (20-25 REPS)

REST 1 MIN

STATION 3: ALT EMOM 12 (4 SETS)

MIN 1: DOUBLE UNDERS (20-30 REPS/ 2:1 singles)
MIN 2: SLAM BALLS (12 REPS)
MIN 3: ALT. FORWARD LUNGES (12 REPS)

momWOD:

A: Body Composition – Lower Body / Unilateral Leg Strength & Core:

3 SETS:
B1: Rear Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
B2: 30 SEC max compression / hollow body hold; rest 30 sec

WOD: EMOM STATION ROTATION 16 (4 Stations, 4 Sets):

Station 1: Air Assault Bike (8-10 Cal – as hard as possible); rest time remaining in minute
Station 2: Box Step Ups (DB Weighted if possible) (whole minute)
Station 3: Front Plank Hold (30 sec / 30 sec rest)
Station 4: Perfect Push Ups / Roll Ups (whole minute)


**Please remember, no Open Gym this Saturday or Long WOD this Sunday due to the Party**


Tuesday’s Training:

CrossFit:

A) 12 MIN FOR 3-4 SETS:

A1) 8 BENT OVER CHINESE DB ROW EACH ARM@3110

A2) 15-20 UNBROKEN REVERSE SNOW ANGELS

A3) 1 MIN FACE UP CHINESE PLANK HOLD

B) WOD- START ANY STATION:

8 ROUNDS:

30 sec airbike
30 sec rest

rest 2 min

8 ROUNDS:

30 sec row
30 sec rest

rest 2 min

8 ROUNDS- :30 ON/:30 OFF:

40 double unders
15 sit ups
*resume where you left off

Fitness:

PART 1: FOCUS ON L1 PULL UP PROGRESSION:

4 SETS:
A1: Horizontal Ring Rows @ 40X2; 6-8 Reps; Rest 30 sec
A2: Vertical Jumping Pull Ups amrap 30 sec / rest 30 sec

PART 2: PUSHING ENDURANCE:

ALT EMOM 16 (4 SETS):
Coach to review, demo, practice, warmup for Barbell Push Press + supplementary movements.

MIN 1: BARBELL PUSH PRESS x 6 REPS (rest time remaining in minute, rotate)
MIN 2: PUSH UPS / roll ups x 9-12 REPS
MIN 3: WALL BALL x 15 REPS

spinWOD:

A) 15 seconds ON/ 45 seconds OFF for 8 sets:

Station #1: Assault Bike

Station #2: Jump Rope

*rest 4 minutes then switch stations*

B) 12 min Alternating EMOM:

B1. 40 seconds on the assault bike

B2. 8 to 10 reps of DB push press

B3. KB front squat