The best foundation

LONG WOD:

A)8 minute AMRAP

A1. Rowing for cals (150/130)

A2. 10x Burpees (upscale: jump over erg of rower)
Then Run 400m after amrap

Then at minute 13 start

B) 8 minute AMRAP

B1. 30x Dubs or 60x singles

B2. 10 to 15 hang cleans (95#/65#)

Then Run 400m after amrap

Then at minute 25

C) 8 minute AMRAP

C1. Assault bike (10 to 12 cals for the males/ 6 to 8 for the females)

C2. 15x  DB push press (upscale: 7 to 10 HSPU)

Then Run 400m after amrap



LONG WOD:

A)8 minute AMRAP

A1. Rowing for cals (150/130)

A2. 10x Burpees (upscale: jump over erg of rower)
Then Run 400m after amrap

Then at minute 13 start

B) 8 minute AMRAP

B1. 30x Dubs or 60x singles

B2. 10 to 15 hang cleans (95#/65#)

Then Run 400m after amrap

Then at minute 25

C) 8 minute AMRAP

C1. Assault bike (10 to 12 cals for the males/ 6 to 8 for the females)

C2. 15x  DB push press (upscale: 7 to 10 HSPU)

Then Run 400m after amrap



It’s a new year and it’s time to look forward at what’s to come.  The last week for many of us has been about reflecting,  and during this weekend you may have done a lot of planning.

Today we start doing.

We’re kicking things into high gear for 2017 at CFHV, as it is going to be a very important year for the future of the box.

We have a lot of exciting new things headed your way, and this should prove to be a big year of growth.  Just in the first quarter alone we have:

  • Moble app with WOD tracking & full member portal access (check out the video from Friday’s blog)
  • Member survey to gather data for further improvements
  • Assessments for every member to help fine-tune your individual training needs
  • Three session fundamentals program coming for new members
  • New supplements, food, & drink in our pro-shop

We have two more weeks of strongWOD, and then on Saturday, January 21 our Olympic Drills for Skills class returns for 9 weeks to get us ready for the CrossFit Open in March.

You’ll see a lot of that preparation also reflected in the daily programming as we continue to innovate via design implementation and fine tune to bring you the results you’ve come to expect.  With that in mind, I thought today would be a good time to remind ourselves, or if you aren’t yet aware, introduce you to what the intention of our main programs are:

  • Open Gym is for members who can’t make it at one of our regular class times, but still want to follow CFHV’s programming.  It also includes members who are following individualized program design (IPD) or personal training (PT), or those who just want to get in some extra supplementary work.
  • Fusion class is a long form, aerobically based program that includes mostly body weight, mono-structural, or light resistance training.  You’ll see things like dumbbells, kettlebells, & slam balls, but there are no barbell movements or heavy lifting in this class.  This is often an introduction to movement for many, and isn’t meant to be constantly varied as much as it is about consistency with technique & safety- and getting a good sweat!
  • Fitness class is more like a regular CrossFit class, with a strength training component, followed by a metabolic conditioning (met-con) or WOD.  The programming is much less dense, so more time is spent on how to do each of the 9 foundational CF movements, and the pace is more universal.  You won’t see any Olympic lifts, and this class is not meant for the long term since it repeats it’s cycles, and is instead intended to graduate members to regular CrossFit class.
  • CrossFit is the classic “constantly varied, functional movement, performed at a relative high intensity”. You’ll see a little bit of everything from the previously mentioned classes, as well as more gymnastics & Olympic lifts.  By this class, there is the assumption that you know the basic movements, so more time can be spent on working with advanced training techniques, and application of all skills into new methods. Variation aside, this is still a progression based system with designed program arcs to continually improve you in all aspects of your fitness.

We also have:

  • momWOD which is somewhere between our Fitness & CrossFit class.  You’ll see more advanced elements than you will in Fitness class, but with extra time spent on implementation and instruction than a regular CrossFit class.  Don’t let the name fool you- it has more to do with the time of day than the program.  This class is no joke, and these ladies are fierce!
  • spinWOD is much like the format of Fusion class with the same energy systems being trained, but with a focus on the Assault air bike at it’s core.
  • Shred Sesh is a lot more like your typical “globo-gym” workouts. Isolation exercises, body composition, isometric holds, & uni-lateral training.  This is the one for cut, balance, & definition.
  • strongWOD is all about power.  Lifting odd objects, core control, balance, & stamina all contribute to give you real-world application of your strength & fitness outside the gym.
  • Olympic Drills for Skills is just focusing on the three Olympic Weightlifting movements: the clean, the jerk, & the snatch.  Each class focuses 90 minutes on just one of the lifts and breaks down these elegant & intricate movements into manageable pieces to set you up for success with these complicated skills.

With that in mind, what will YOUR approach be in 2017?  If you need a little help, I encourage you all to email me direct (dan@crossfithighvoltage.com) or speak with one of our coaches about the best fit to meet your goals.  Now, onto:


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:

Olympic Weightlifting (power clean)

Aerobic endurance, vertical pulling, overhead & core stability (WOD)

Tuesday:

Vertical pressing, Abdominal pulling (dips & t2b)

Glute pressing endurance, uni-lateral hip hinging (WOD)

Wednesday:

Oly + overhead & core strength (power snatch + ohs)

Anaerobic lactic endurance  (WOD)

Thursday:

MAP 5 (WOD)

Friday:

Upper body horizontal pressing strength (bench press)

Upper back & rear shoulder pulling (db lawnmower pull)

Partner WOD!

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


Monday’s Training:

CrossFit:

A) 12 MIN TO FIND A TOUGH SINGLE POWER CLEAN

REST 3 MIN

B) 3 MIN AMRAP @ 80% OF (A)

C) WOD- 10 MIN AMRAP:

800M RUN
30 C2B
AMRAP OHS (95/65#) (no more than 55% 1RM)

Fusion:

5 MIN x 5 STATIONS – 1 MIN REST BETWEEN:

STATION 1: 5 MIN
30 SEC MAX EFFORT AIR ASSAULT / 30 SEC EASY RECOVERY PACE

REST 1 MIN

STATION 2: 5 MIN
30 SEC PUSH UP / ROLL UPS + 30 SEC FRONT PLANK HOLD

REST 1 MIN

STATION 3: 5 MIN
30 SEC MAX EFFORT ROW + 30 SEC EASY RECOVERY PACE

REST 1 MIN

STATION 4: 5 MIN
30 SEC MAX EFFORT SIT UPS / V-UPS + 30 SEC MAX COMPRESSION HOLLOW BODY HOLD

REST 1 MIN

STATION 5: 5 MIN
30 SEC BOX JUMP / STEP UPS + 30 SEC HSPU IN PIKE POSITION ON BOX HOLD

momWOD:

A) Body Composition: 

4 SETS:
A1: Seated DB Press @ 30X1; 8 Reps; rest :30
A2: Standing (Wall Anchored) DB Hammer Curls x 12-15 Reps; rest 30 sec
A3: Hollow Body Hold (max compression) x 30 sec; rest 30 sec

B: WOD – 3 ROUNDS FOR TIME:

500 M ROW
20 x DB THRUSTERS


Tuesday’s Training:

CrossFit:

A) 4X THROUGH:

A1) 4 DIPS @ 30×1 ADAP while still in tempo
REST 1 MIN

A2) 8 STRICT T2B
*scale to eye level or hip level
REST 2 MIN

B) WOD- 3 ROUNDS:

500M ROW
20 ALT. PISTOLS

Fitness:

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 – AMRAP 12 MINUTES

5 RING ROWS
10 PUSH UP / ROLL UPS
15 AIR SQUATS
20 SIT UPS

spinWOD:

A) 2 MIN ON/ 1 MIN OFF X 4 SETS:

Station #1) ASSAULT BIKE

Station #2) BENCH PRESS

*after 4 sets @ one station, rest 2 min, then switch 

B) 10 MIN EMOM:

B1) ASSAULT BIKE

B2) REST

LONG WOD:

A)8 minute AMRAP

A1. Rowing for cals (150/130)

A2. 10x Burpees (upscale: jump over erg of rower)
Then Run 400m after amrap

Then at minute 13 start

B) 8 minute AMRAP

B1. 30x Dubs or 60x singles

B2. 10 to 15 hang cleans (95#/65#)

Then Run 400m after amrap

Then at minute 25

C) 8 minute AMRAP

C1. Assault bike (10 to 12 cals for the males/ 6 to 8 for the females)

C2. 15x  DB push press (upscale: 7 to 10 HSPU)

Then Run 400m after amrap



It’s a new year and it’s time to look forward at what’s to come.  The last week for many of us has been about reflecting,  and during this weekend you may have done a lot of planning.

Today we start doing.

We’re kicking things into high gear for 2017 at CFHV, as it is going to be a very important year for the future of the box.

We have a lot of exciting new things headed your way, and this should prove to be a big year of growth.  Just in the first quarter alone we have:

  • Moble app with WOD tracking & full member portal access (check out the video from Friday’s blog)
  • Member survey to gather data for further improvements
  • Assessments for every member to help fine-tune your individual training needs
  • Three session fundamentals program coming for new members
  • New supplements, food, & drink in our pro-shop

We have two more weeks of strongWOD, and then on Saturday, January 21 our Olympic Drills for Skills class returns for 9 weeks to get us ready for the CrossFit Open in March.

You’ll see a lot of that preparation also reflected in the daily programming as we continue to innovate via design implementation and fine tune to bring you the results you’ve come to expect.  With that in mind, I thought today would be a good time to remind ourselves, or if you aren’t yet aware, introduce you to what the intention of our main programs are:

  • Open Gym is for members who can’t make it at one of our regular class times, but still want to follow CFHV’s programming.  It also includes members who are following individualized program design (IPD) or personal training (PT), or those who just want to get in some extra supplementary work.
  • Fusion class is a long form, aerobically based program that includes mostly body weight, mono-structural, or light resistance training.  You’ll see things like dumbbells, kettlebells, & slam balls, but there are no barbell movements or heavy lifting in this class.  This is often an introduction to movement for many, and isn’t meant to be constantly varied as much as it is about consistency with technique & safety- and getting a good sweat!
  • Fitness class is more like a regular CrossFit class, with a strength training component, followed by a metabolic conditioning (met-con) or WOD.  The programming is much less dense, so more time is spent on how to do each of the 9 foundational CF movements, and the pace is more universal.  You won’t see any Olympic lifts, and this class is not meant for the long term since it repeats it’s cycles, and is instead intended to graduate members to regular CrossFit class.
  • CrossFit is the classic “constantly varied, functional movement, performed at a relative high intensity”. You’ll see a little bit of everything from the previously mentioned classes, as well as more gymnastics & Olympic lifts.  By this class, there is the assumption that you know the basic movements, so more time can be spent on working with advanced training techniques, and application of all skills into new methods. Variation aside, this is still a progression based system with designed program arcs to continually improve you in all aspects of your fitness.

We also have:

  • momWOD which is somewhere between our Fitness & CrossFit class.  You’ll see more advanced elements than you will in Fitness class, but with extra time spent on implementation and instruction than a regular CrossFit class.  Don’t let the name fool you- it has more to do with the time of day than the program.  This class is no joke, and these ladies are fierce!
  • spinWOD is much like the format of Fusion class with the same energy systems being trained, but with a focus on the Assault air bike at it’s core.
  • Shred Sesh is a lot more like your typical “globo-gym” workouts. Isolation exercises, body composition, isometric holds, & uni-lateral training.  This is the one for cut, balance, & definition.
  • strongWOD is all about power.  Lifting odd objects, core control, balance, & stamina all contribute to give you real-world application of your strength & fitness outside the gym.
  • Olympic Drills for Skills is just focusing on the three Olympic Weightlifting movements: the clean, the jerk, & the snatch.  Each class focuses 90 minutes on just one of the lifts and breaks down these elegant & intricate movements into manageable pieces to set you up for success with these complicated skills.

With that in mind, what will YOUR approach be in 2017?  If you need a little help, I encourage you all to email me direct (dan@crossfithighvoltage.com) or speak with one of our coaches about the best fit to meet your goals.  Now, onto:


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:

Olympic Weightlifting (power clean)

Aerobic endurance, vertical pulling, overhead & core stability (WOD)

Tuesday:

Vertical pressing, Abdominal pulling (dips & t2b)

Glute pressing endurance, uni-lateral hip hinging (WOD)

Wednesday:

Oly + overhead & core strength (power snatch + ohs)

Anaerobic lactic endurance  (WOD)

Thursday:

MAP 5 (WOD)

Friday:

Upper body horizontal pressing strength (bench press)

Upper back & rear shoulder pulling (db lawnmower pull)

Partner WOD!

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


Monday’s Training:

CrossFit:

A) 12 MIN TO FIND A TOUGH SINGLE POWER CLEAN

REST 3 MIN

B) 3 MIN AMRAP @ 80% OF (A)

C) WOD- 10 MIN AMRAP:

800M RUN
30 C2B
AMRAP OHS (95/65#) (no more than 55% 1RM)

Fusion:

5 MIN x 5 STATIONS – 1 MIN REST BETWEEN:

STATION 1: 5 MIN
30 SEC MAX EFFORT AIR ASSAULT / 30 SEC EASY RECOVERY PACE

REST 1 MIN

STATION 2: 5 MIN
30 SEC PUSH UP / ROLL UPS + 30 SEC FRONT PLANK HOLD

REST 1 MIN

STATION 3: 5 MIN
30 SEC MAX EFFORT ROW + 30 SEC EASY RECOVERY PACE

REST 1 MIN

STATION 4: 5 MIN
30 SEC MAX EFFORT SIT UPS / V-UPS + 30 SEC MAX COMPRESSION HOLLOW BODY HOLD

REST 1 MIN

STATION 5: 5 MIN
30 SEC BOX JUMP / STEP UPS + 30 SEC HSPU IN PIKE POSITION ON BOX HOLD

momWOD:

A) Body Composition: 

4 SETS:
A1: Seated DB Press @ 30X1; 8 Reps; rest :30
A2: Standing (Wall Anchored) DB Hammer Curls x 12-15 Reps; rest 30 sec
A3: Hollow Body Hold (max compression) x 30 sec; rest 30 sec

B: WOD – 3 ROUNDS FOR TIME:

500 M ROW
20 x DB THRUSTERS


Tuesday’s Training:

CrossFit:

A) 4X THROUGH:

A1) 4 DIPS @ 30×1 ADAP while still in tempo
REST 1 MIN

A2) 8 STRICT T2B
*scale to eye level or hip level
REST 2 MIN

B) WOD- 3 ROUNDS:

500M ROW
20 ALT. PISTOLS

Fitness:

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 – AMRAP 12 MINUTES

5 RING ROWS
10 PUSH UP / ROLL UPS
15 AIR SQUATS
20 SIT UPS

spinWOD:

A) 2 MIN ON/ 1 MIN OFF X 4 SETS:

Station #1) ASSAULT BIKE

Station #2) BENCH PRESS

*after 4 sets @ one station, rest 2 min, then switch 

B) 10 MIN EMOM:

B1) ASSAULT BIKE

B2) REST

Today we have a very special blog from Coach Deb, accompanied by a “guest” guest blog from our very own Stella!  I’m really excited about this one, so check it out and please SHARE!

“I’ve had the opportunity to coach CrossFit Kids for some time now and have become very passionate about it. Our programming is safe for all ages as we focus on proper mechanics.

Our kids learn the safe way to lift without the volume and load which translates into everyday activities. Not only does this activity prevent injuries, but it builds self confidence, prevents obesity, and keeps them overall healthy.

Just as adults, kids are held accountable for rounds, reps etc. so they are mentally stimulated and in turn do better academically. Most importantly…it is FUN!

I enjoy hearing our current CrossFit kids members tell me about their success during PE and how they got the best 1 mile run time or how they got the most push-ups or sit-ups out of everyone in their school.

Today I would like to highlight a new member of our CrossFit Kids program. He is the youngest of our group and has come such a long way in such a short period of time. I’ve seen major improvement in his conditioning and strength.”

This is what Stella and Henry had to say:

“Luke has been doing Tae Kwon Do for over a year and a half. He hated sparring because he didn’t want to hit people and always got hit, he never attacked. He’s flexible, but his endurance and strength were weak. A lack of self confidence was definitely a factor as well. We decided to put him in CF Kids.

He had gone to his very first Tae Kwon Do tournament before starting CF Kids and had a good ‘participation’ experience but got beat pretty bad. It was definitely a learning experience. Shortly after doing CF Kids he participated in his second tournament in sparring and ended up leaving with 2 first place trophies in his division!

One of his opponents had been bullying him and hitting him leading up to the match to intimidate him. Luke channeled his frustration onto the ring and crushed his bully fair and square. The most amazing part was the improvement in his endurance and strength which I think CrossFit helped a lot with, and most importantly his boost in self confidence! This was such a turning point for him and we are SO proud.

Can’t thank you enough Coach Deb, for being such a great coach and having it be so fun for him. And for having the other kids be so good to him since he is the youngest. He gets so excited about doing his ‘WOD’- he tells all his classmates at school about it.

Thanks again! CrossFit Kids rocks!”

-Stella

I am so very proud of Luke; he is such a team player and such a pleasure to have in class. It warms my heart to hear stories like this. I am so proud of all of our CrossFit Kids and look forward to future success stories.”

-Coach Deb

Awesome!  I love stories like this!  Do you have a child that you think would benefit from our kid’s fitness program?  Drop me and email (dan@crossfithighvoltage.com) and let’s talk!  The first 2 classes are ALWAYS free, and it’s a great way to start the year!


Wednesday’s Training:

CrossFit:

A) 15 MIN TO PRACTICE:

1 POWER SNATCH + 2 OHS

B) WOD- 12 MIN E3MOM:

6 MUSCLE-UPS
12/9 CAL ASSAULT BIKE

*time each rounds

Fusion:

4 x 6 MIN AMRAPS / 2 min rest between:

6 MIN AMRAP:

10 WALL BALL SHOTS
10 BURPEES

REST 2 MIN

6 MIN AMRAP:

10 KB SWINGS
10 SIT UPS

REST 2 MIN

6 MIN AMRAP:

10 ALT. LUNGES
100 M RUN

REST 2 MIN

6 MIN AMRAP:

10 RING ROWS
10 BOX JUMP / STEP UPS

momWOD:

A: BARBELL TECHNIQUE – Shoulder Press & Push Press:

3 WORK SETS: Focus on stable OH receiving position

A1: BB Shoulder Press x 6 Reps; rest 20 sec
A2: BB Push Press x 10 Reps @ 20X2 (same load); rest 60 sec

B: WOD – 15 MIN AMRAP:

10 RING ROWS
10 PUSH UP / ROLL UPS
10 BOX JUMPS/ STEP UPS
10 SIT UPS


Thursday’s Training:

CrossFit:

A) 36 MIN E6MOM:

50 DOUBLE-UNDERS
25 SIT-UPS
20 RUSSIAN KB SWING
10 GOBLET SQUAT

*rx+: 5 TRIPLE-UNDERS and 45 DU

Fitness:

A: BARBELL TECHNIQUE – Shoulder Press & Push Press:

3 WORK SETS: Focus on stable OH receiving position
A1: BB Shoulder Press x 6 Reps; rest 20 sec
A2: BB Push Press x 10 Reps @ 20X2 (same load); rest 60 sec

B: WOD- 3 ROUNDS FOR TIME:

500 M ROW
20 x BURPEE BOX STEP UPS

spinWOD:

A) 5 MIN MAXES:

Station #1: ASSAULT BIKE

Station #2 MAN-MAKERS

*REST 5 MIN after each station is completed, then switch*

B) 16 MIN ALT EMOM:

B1) :45 ASSAULT BIKE
B2) 10-15 BOX JUMP/STEP-UP
B3) 10 REVERSE LUNGES (5 EA/SIDE)
B4)  10-15 FACE-PULLS

LONG WOD:

A)8 minute AMRAP

A1. Rowing for cals (150/130)

A2. 10x Burpees (upscale: jump over erg of rower)
Then Run 400m after amrap

Then at minute 13 start

B) 8 minute AMRAP

B1. 30x Dubs or 60x singles

B2. 10 to 15 hang cleans (95#/65#)

Then Run 400m after amrap

Then at minute 25

C) 8 minute AMRAP

C1. Assault bike (10 to 12 cals for the males/ 6 to 8 for the females)

C2. 15x  DB push press (upscale: 7 to 10 HSPU)

Then Run 400m after amrap



It’s a new year and it’s time to look forward at what’s to come.  The last week for many of us has been about reflecting,  and during this weekend you may have done a lot of planning.

Today we start doing.

We’re kicking things into high gear for 2017 at CFHV, as it is going to be a very important year for the future of the box.

We have a lot of exciting new things headed your way, and this should prove to be a big year of growth.  Just in the first quarter alone we have:

  • Moble app with WOD tracking & full member portal access (check out the video from Friday’s blog)
  • Member survey to gather data for further improvements
  • Assessments for every member to help fine-tune your individual training needs
  • Three session fundamentals program coming for new members
  • New supplements, food, & drink in our pro-shop

We have two more weeks of strongWOD, and then on Saturday, January 21 our Olympic Drills for Skills class returns for 9 weeks to get us ready for the CrossFit Open in March.

You’ll see a lot of that preparation also reflected in the daily programming as we continue to innovate via design implementation and fine tune to bring you the results you’ve come to expect.  With that in mind, I thought today would be a good time to remind ourselves, or if you aren’t yet aware, introduce you to what the intention of our main programs are:

  • Open Gym is for members who can’t make it at one of our regular class times, but still want to follow CFHV’s programming.  It also includes members who are following individualized program design (IPD) or personal training (PT), or those who just want to get in some extra supplementary work.
  • Fusion class is a long form, aerobically based program that includes mostly body weight, mono-structural, or light resistance training.  You’ll see things like dumbbells, kettlebells, & slam balls, but there are no barbell movements or heavy lifting in this class.  This is often an introduction to movement for many, and isn’t meant to be constantly varied as much as it is about consistency with technique & safety- and getting a good sweat!
  • Fitness class is more like a regular CrossFit class, with a strength training component, followed by a metabolic conditioning (met-con) or WOD.  The programming is much less dense, so more time is spent on how to do each of the 9 foundational CF movements, and the pace is more universal.  You won’t see any Olympic lifts, and this class is not meant for the long term since it repeats it’s cycles, and is instead intended to graduate members to regular CrossFit class.
  • CrossFit is the classic “constantly varied, functional movement, performed at a relative high intensity”. You’ll see a little bit of everything from the previously mentioned classes, as well as more gymnastics & Olympic lifts.  By this class, there is the assumption that you know the basic movements, so more time can be spent on working with advanced training techniques, and application of all skills into new methods. Variation aside, this is still a progression based system with designed program arcs to continually improve you in all aspects of your fitness.

We also have:

  • momWOD which is somewhere between our Fitness & CrossFit class.  You’ll see more advanced elements than you will in Fitness class, but with extra time spent on implementation and instruction than a regular CrossFit class.  Don’t let the name fool you- it has more to do with the time of day than the program.  This class is no joke, and these ladies are fierce!
  • spinWOD is much like the format of Fusion class with the same energy systems being trained, but with a focus on the Assault air bike at it’s core.
  • Shred Sesh is a lot more like your typical “globo-gym” workouts. Isolation exercises, body composition, isometric holds, & uni-lateral training.  This is the one for cut, balance, & definition.
  • strongWOD is all about power.  Lifting odd objects, core control, balance, & stamina all contribute to give you real-world application of your strength & fitness outside the gym.
  • Olympic Drills for Skills is just focusing on the three Olympic Weightlifting movements: the clean, the jerk, & the snatch.  Each class focuses 90 minutes on just one of the lifts and breaks down these elegant & intricate movements into manageable pieces to set you up for success with these complicated skills.

With that in mind, what will YOUR approach be in 2017?  If you need a little help, I encourage you all to email me direct (dan@crossfithighvoltage.com) or speak with one of our coaches about the best fit to meet your goals.  Now, onto:


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:

Olympic Weightlifting (power clean)

Aerobic endurance, vertical pulling, overhead & core stability (WOD)

Tuesday:

Vertical pressing, Abdominal pulling (dips & t2b)

Glute pressing endurance, uni-lateral hip hinging (WOD)

Wednesday:

Oly + overhead & core strength (power snatch + ohs)

Anaerobic lactic endurance  (WOD)

Thursday:

MAP 5 (WOD)

Friday:

Upper body horizontal pressing strength (bench press)

Upper back & rear shoulder pulling (db lawnmower pull)

Partner WOD!

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


Monday’s Training:

CrossFit:

A) 12 MIN TO FIND A TOUGH SINGLE POWER CLEAN

REST 3 MIN

B) 3 MIN AMRAP @ 80% OF (A)

C) WOD- 10 MIN AMRAP:

800M RUN
30 C2B
AMRAP OHS (95/65#) (no more than 55% 1RM)

Fusion:

5 MIN x 5 STATIONS – 1 MIN REST BETWEEN:

STATION 1: 5 MIN
30 SEC MAX EFFORT AIR ASSAULT / 30 SEC EASY RECOVERY PACE

REST 1 MIN

STATION 2: 5 MIN
30 SEC PUSH UP / ROLL UPS + 30 SEC FRONT PLANK HOLD

REST 1 MIN

STATION 3: 5 MIN
30 SEC MAX EFFORT ROW + 30 SEC EASY RECOVERY PACE

REST 1 MIN

STATION 4: 5 MIN
30 SEC MAX EFFORT SIT UPS / V-UPS + 30 SEC MAX COMPRESSION HOLLOW BODY HOLD

REST 1 MIN

STATION 5: 5 MIN
30 SEC BOX JUMP / STEP UPS + 30 SEC HSPU IN PIKE POSITION ON BOX HOLD

momWOD:

A) Body Composition: 

4 SETS:
A1: Seated DB Press @ 30X1; 8 Reps; rest :30
A2: Standing (Wall Anchored) DB Hammer Curls x 12-15 Reps; rest 30 sec
A3: Hollow Body Hold (max compression) x 30 sec; rest 30 sec

B: WOD – 3 ROUNDS FOR TIME:

500 M ROW
20 x DB THRUSTERS


Tuesday’s Training:

CrossFit:

A) 4X THROUGH:

A1) 4 DIPS @ 30×1 ADAP while still in tempo
REST 1 MIN

A2) 8 STRICT T2B
*scale to eye level or hip level
REST 2 MIN

B) WOD- 3 ROUNDS:

500M ROW
20 ALT. PISTOLS

Fitness:

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 – AMRAP 12 MINUTES

5 RING ROWS
10 PUSH UP / ROLL UPS
15 AIR SQUATS
20 SIT UPS

spinWOD:

A) 2 MIN ON/ 1 MIN OFF X 4 SETS:

Station #1) ASSAULT BIKE

Station #2) BENCH PRESS

*after 4 sets @ one station, rest 2 min, then switch 

B) 10 MIN EMOM:

B1) ASSAULT BIKE

B2) REST

Today we have a very special blog from Coach Deb, accompanied by a “guest” guest blog from our very own Stella!  I’m really excited about this one, so check it out and please SHARE!

“I’ve had the opportunity to coach CrossFit Kids for some time now and have become very passionate about it. Our programming is safe for all ages as we focus on proper mechanics.

Our kids learn the safe way to lift without the volume and load which translates into everyday activities. Not only does this activity prevent injuries, but it builds self confidence, prevents obesity, and keeps them overall healthy.

Just as adults, kids are held accountable for rounds, reps etc. so they are mentally stimulated and in turn do better academically. Most importantly…it is FUN!

I enjoy hearing our current CrossFit kids members tell me about their success during PE and how they got the best 1 mile run time or how they got the most push-ups or sit-ups out of everyone in their school.

Today I would like to highlight a new member of our CrossFit Kids program. He is the youngest of our group and has come such a long way in such a short period of time. I’ve seen major improvement in his conditioning and strength.”

This is what Stella and Henry had to say:

“Luke has been doing Tae Kwon Do for over a year and a half. He hated sparring because he didn’t want to hit people and always got hit, he never attacked. He’s flexible, but his endurance and strength were weak. A lack of self confidence was definitely a factor as well. We decided to put him in CF Kids.

He had gone to his very first Tae Kwon Do tournament before starting CF Kids and had a good ‘participation’ experience but got beat pretty bad. It was definitely a learning experience. Shortly after doing CF Kids he participated in his second tournament in sparring and ended up leaving with 2 first place trophies in his division!

One of his opponents had been bullying him and hitting him leading up to the match to intimidate him. Luke channeled his frustration onto the ring and crushed his bully fair and square. The most amazing part was the improvement in his endurance and strength which I think CrossFit helped a lot with, and most importantly his boost in self confidence! This was such a turning point for him and we are SO proud.

Can’t thank you enough Coach Deb, for being such a great coach and having it be so fun for him. And for having the other kids be so good to him since he is the youngest. He gets so excited about doing his ‘WOD’- he tells all his classmates at school about it.

Thanks again! CrossFit Kids rocks!”

-Stella

I am so very proud of Luke; he is such a team player and such a pleasure to have in class. It warms my heart to hear stories like this. I am so proud of all of our CrossFit Kids and look forward to future success stories.”

-Coach Deb

Awesome!  I love stories like this!  Do you have a child that you think would benefit from our kid’s fitness program?  Drop me and email (dan@crossfithighvoltage.com) and let’s talk!  The first 2 classes are ALWAYS free, and it’s a great way to start the year!


Wednesday’s Training:

CrossFit:

A) 15 MIN TO PRACTICE:

1 POWER SNATCH + 2 OHS

B) WOD- 12 MIN E3MOM:

6 MUSCLE-UPS
12/9 CAL ASSAULT BIKE

*time each rounds

Fusion:

4 x 6 MIN AMRAPS / 2 min rest between:

6 MIN AMRAP:

10 WALL BALL SHOTS
10 BURPEES

REST 2 MIN

6 MIN AMRAP:

10 KB SWINGS
10 SIT UPS

REST 2 MIN

6 MIN AMRAP:

10 ALT. LUNGES
100 M RUN

REST 2 MIN

6 MIN AMRAP:

10 RING ROWS
10 BOX JUMP / STEP UPS

momWOD:

A: BARBELL TECHNIQUE – Shoulder Press & Push Press:

3 WORK SETS: Focus on stable OH receiving position

A1: BB Shoulder Press x 6 Reps; rest 20 sec
A2: BB Push Press x 10 Reps @ 20X2 (same load); rest 60 sec

B: WOD – 15 MIN AMRAP:

10 RING ROWS
10 PUSH UP / ROLL UPS
10 BOX JUMPS/ STEP UPS
10 SIT UPS


Thursday’s Training:

CrossFit:

A) 36 MIN E6MOM:

50 DOUBLE-UNDERS
25 SIT-UPS
20 RUSSIAN KB SWING
10 GOBLET SQUAT

*rx+: 5 TRIPLE-UNDERS and 45 DU

Fitness:

A: BARBELL TECHNIQUE – Shoulder Press & Push Press:

3 WORK SETS: Focus on stable OH receiving position
A1: BB Shoulder Press x 6 Reps; rest 20 sec
A2: BB Push Press x 10 Reps @ 20X2 (same load); rest 60 sec

B: WOD- 3 ROUNDS FOR TIME:

500 M ROW
20 x BURPEE BOX STEP UPS

spinWOD:

A) 5 MIN MAXES:

Station #1: ASSAULT BIKE

Station #2 MAN-MAKERS

*REST 5 MIN after each station is completed, then switch*

B) 16 MIN ALT EMOM:

B1) :45 ASSAULT BIKE
B2) 10-15 BOX JUMP/STEP-UP
B3) 10 REVERSE LUNGES (5 EA/SIDE)
B4)  10-15 FACE-PULLS

This weekend we had our Annual Coach’s Lunch, and once again it was a really great time!

I’m so lucky to be surrounded by such an amazing team that has every one of our member’s best interests at heart.  They are the ones on the front lines making sure to carry out the vision of the gym and deliver each of you to meeting your goals each day.

They are directly involved in helping your improve in your abilities, and keep you safe while you’re getting there.  They do a lot of the difficult daily work that allows me the freedom to be able to create and design a path for our community and programming.

I can’t possibly thank them enough, and make sure you give each of them a high-five and a “yeah buddy” when you see them in the gym this week!

That Coach’s lunch also means wrapping this year up…but looking forward to the next one! There are so many new and exciting things headed your way in 2017, I can hardly contain my excitement!

Our gym continues to grow and improve each day, and every time I think we’re near the pinnacle of achievement, I am amazed and surprised at all of the great new ways we find to bring you an even better experience.

One of my favorite events of the year is coming this week with our Annual “12 Days of Christmas WOD”.  This one is different and special than any other event at our gym all year.  It has a really fun and great origin story as well that I’ll share with you all in Friday’s blog. #itstradition

Holiday Schedule:

Luckily this year Christmas Eve & Day and New Year’s Eve & Day fall on the weekend. This means a relatively uninterrupted schedule for CFHV!

  • Saturday, December 24 (Christmas Eve): Annual “12 Days of Christmas” WOD @ 10am
  • Sunday, December 25 (Christmas Day): CLOSED
  • Saturday, December 31 (New Year’s Eve): Regular schedule (Shred Sesh, CFKids, strongWOD, Open Gym)
  • Sunday, January 1 (New Year’s Day): Regular schedule (Energizer Long WOD)

Sweaters & Sweatpants:

We’ve just put up a pre-order for all new CFHV sweaters & sweatpants.  There’s been a pretty big demand!

We wanted to put it up sooner, but we’ve been dealing with distributors to make sure we can actually deliver what we advertise.  Rest assured everything is settled, and we’re super excited for you all to have a cool new way to spread your spirit for our little gym!

THIS PRE-ORDER WILL ONLY RUN THROUGH THE END OF THIS WEEK!  PRE-ORDER ENDS: SATURDAY, DECEMBER 24, AND THERE WILL BE NO ADDITIONAL STOCK ORDERED!

Check it out!

men-sweat-topladies_off_the_shoulder_mock2 men-pant women-pant


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:

Glute & quad strength (high bar back squat)

Vertical pulling, unilateral hip & leg development (WOD)

Tuesday:

Unilateral glute & hamstring strength & mid-back & scapular pulling (sl deadlift & banded pull apart)

Plyometric hip power, gymnastics, glute & hamstring endurance (WOD)

Wednesday:

Olympic Weightlifting skill (snatch)

Anaerobic lactic capacity (WOD)

Thursday:

Core & shoulder development (pause ohs)

Hip hinging endurance & vertical pressing, aerobic steady-state  (WOD)

Friday:

Upper body horizontal pressing strength (bench press)

Upper back & rear shoulder pulling (chinese db row)

Partner WOD!

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


 Monday’s Training:

CrossFit:

A) 10 MIN EMOM:
1 BACK SQUAT
goal is to do same weight across
goal is around 80%

B) 9 MIN AMRAP:
150 DOUBLE-UNDER BUY-IN, THEN:
10 C2B PULL-UP (scale to chin over bar, etc…)
20 ALTERNATING PISTOLS (scale to 1 forward + 1 reverse lunge= 1 pistol)

Fusion:

30 MIN PROGRAM:

8 MIN AMRAP:

10 WALL BALL
10 BURPEES

1 MIN FRONT PLANK HOLD
1 MIN REST

8 MIN AMRAP:
10 KB SWINGS
10 PULL UPS / RING ROWS

1 MIN FRONT PLANK HOLD
1 MIN REST

8 MIN AMRAP:
200 M ROW
20 SIT UPS

1 MIN FRONT PLANK HOLD
1 MIN REST

momWOD:

Body Composition:

3 SETS:

A1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
A2: 30 SEC MAX COMPRESSION HOLD / 30 SEC REST

WOD: 2 ROUNDS (24 MIN):

3 MIN BIKE or ROW
2 MIN WALL BALL
1 MIN BURPEES
+
3 MIN BIKE or ROW
2 MIN BOX JUMP / STEP UPS
1 MIN SIT UPS


Tuesday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 20 ALT SINGLE LEG BB DEADLIFT
A2) 10-15 BANDED PULL APARTS @ 20X2

B) WOD- 4 ROUNDS FOR TIME:

6 BURPEE MUSCLE-UPS (scale: burpee c2b, burpee chin over bar)
9 BOX JUMPS (30/24″)
6 DEADLIFTS (225/155#)

Fitness:

A) 4 SETS:

A1) Tempo Ring Rows @ 40X2; 4-6 Reps; rest 30 sec
A2) Perfect Push Ups / Roll Ups; 8-10 Reps; rest 30 sec
A3) 20 M SINGLE ARM KB WAITER’S CARRY (each arm); rest 30 sec

B) WOD: 3 ROUNDS FOR TIME:

500 M ROW
30 KB SWINGS

spinWOD:

A) 1:30 ON/ 1:30 OFF for 4 SETS:

A1) ASSAULT BIKE

A2) DB MAN MAKERS

*REST 3 MIN*

B) ALT EMOM:

B1) :30 BATTLE BIKE

B2) :30 BOX STEP-UPS

B3) :45 PLANK HOLD