The drought is over!

Seems like these day there’s an app for everything.  They make our lives more convenient, allow us to stay organized, & can even provide entertainment.

Well CFHV is no different, and now we will start to integrate this technology into your experience here!

Once you download this app for your phone, you’ll instantly become more interactive with your community on a daily basis.  It will allow us to connect in new ways, and allow you to have more comprehensive training.

With this app you can:

  • reserve a class. this does NOT check you into class
  • update or change your personal info
  • look at all of your recent bills & purchases
  • update or change your photo
  • see important community alerts

…and coming in January:

  • log your scores for your lifts & see percentages
  • log your WOD scores
  • see your progress over time

Check out the video here for all the details!

GET THE APP HERE NOW!!

Android: https://play.google.com/store/apps/details?id=com.zenplanner.memberapp

iOS: https://itunes.apple.com/us/app/zen-planner-member-app-for/id1065000091?mt=8


REGULAR Schedule this Weekend!

Saturday @ 9am: Shred Sesh

Saturday @ 9am: CrossFit Kids

Saturday @ 10am: strongWOD

Sunday @ 10am: Energizer Long WOD


Friday’s Training:

CrossFit:

A) 20 MIN TO ROTATE THROUGH:

A1) 8 BENCH PRESS (build from last week)
A2) 12-15 BAND PULL-APARTS @ 2012

B) WOD- TEAMS OF 2:

*one athlete works at a time

10 MIN AMRAP MAX CALS

*can switch between bike or rower whenever they like
*5 burpees performed by both athletes to switch

Fusion:

COUPLET AMRAPS- 35 MIN:

AMRAP 6 MINUTES:
100 M RUN + 10 BURPEES

REST 1 MIN

AMRAP 6 MINUTES:
10 KB SWINGS + 10 SIT UPS

REST 1 MIN

AMRAP 6 MINUTES:
10 WB SHOTS + 10 FRONT PLANK SHOULDER TAPS (or inverted HSPU taps)

REST 1 MIN

AMRAP 6 MINUTES:
10 RING ROWS + 10 ALT LUNGES

REST 1 MIN

AMRAP 6 MINUTES:
150 M ROW + 10 SQUAT JUMPS

momWOD:

TEAMS OF 2: Share all work, 1 person works at a time:

COMPLETE 4 ROUNDS:
Each round takes 11 MINUTES (44 min program). Switch up the first exercise each round (R1 Bike, R2 Row, R3 Run R4 Jump rope).

4 MINUTES – MAX CAL BIKE / ROW / 100 M RUNS / DOUBLE UNDERS

3 MINUTES – MAX WALL BALL

2 MINUTES – MAX BURPEES

1 MINUTE FRONT PLANK HOLD – BOTH PARTNERS SAME TIME
+
1 MINUTE REST
Seems like these day there’s an app for everything.  They make our lives more convenient, allow us to stay organized, & can even provide entertainment.

Well CFHV is no different, and now we will start to integrate this technology into your experience here!

Once you download this app for your phone, you’ll instantly become more interactive with your community on a daily basis.  It will allow us to connect in new ways, and allow you to have more comprehensive training.

With this app you can:

  • reserve a class. this does NOT check you into class
  • update or change your personal info
  • look at all of your recent bills & purchases
  • update or change your photo
  • see important community alerts

…and coming in January:

  • log your scores for your lifts & see percentages
  • log your WOD scores
  • see your progress over time

Check out the video here for all the details!

GET THE APP HERE NOW!!

Android: https://play.google.com/store/apps/details?id=com.zenplanner.memberapp

iOS: https://itunes.apple.com/us/app/zen-planner-member-app-for/id1065000091?mt=8


REGULAR Schedule this Weekend!

Saturday @ 9am: Shred Sesh

Saturday @ 9am: CrossFit Kids

Saturday @ 10am: strongWOD

Sunday @ 10am: Energizer Long WOD


Friday’s Training:

CrossFit:

A) 20 MIN TO ROTATE THROUGH:

A1) 8 BENCH PRESS (build from last week)
A2) 12-15 BAND PULL-APARTS @ 2012

B) WOD- TEAMS OF 2:

*one athlete works at a time

10 MIN AMRAP MAX CALS

*can switch between bike or rower whenever they like
*5 burpees performed by both athletes to switch

Fusion:

COUPLET AMRAPS- 35 MIN:

AMRAP 6 MINUTES:
100 M RUN + 10 BURPEES

REST 1 MIN

AMRAP 6 MINUTES:
10 KB SWINGS + 10 SIT UPS

REST 1 MIN

AMRAP 6 MINUTES:
10 WB SHOTS + 10 FRONT PLANK SHOULDER TAPS (or inverted HSPU taps)

REST 1 MIN

AMRAP 6 MINUTES:
10 RING ROWS + 10 ALT LUNGES

REST 1 MIN

AMRAP 6 MINUTES:
150 M ROW + 10 SQUAT JUMPS

momWOD:

TEAMS OF 2: Share all work, 1 person works at a time:

COMPLETE 4 ROUNDS:
Each round takes 11 MINUTES (44 min program). Switch up the first exercise each round (R1 Bike, R2 Row, R3 Run R4 Jump rope).

4 MINUTES – MAX CAL BIKE / ROW / 100 M RUNS / DOUBLE UNDERS

3 MINUTES – MAX WALL BALL

2 MINUTES – MAX BURPEES

1 MINUTE FRONT PLANK HOLD – BOTH PARTNERS SAME TIME
+
1 MINUTE REST
First off, a quick heads up! **Attention CFHV ladies!**

If you ordered sweat pants, we have been informed by the manufacturer that they run small. We have samples in the office. Please come try them on to make sure you get the right fit and email any changes to: dan@crossfithighvoltage.com by end of the day on Wednesday!


Today our weekly guest blog comes from Coach Tyler. This one goes a little deep, but stick with him because I think it’s a great message:

 “We have a wonderful opportunity to develop, stress and strengthen our bodies at CrossFit High Voltage. It is equally as important that we periodically take time to adjust/calibrate our internal compasses as well.
Throughout the ages great minds have opined the necessity of, “…looking to see what types and kinds of activities in life allow us to feel a fullness of being, to experience an expansion within our being.”

By maintaining a passion in our life, for life we will have the energy we need to accomplish our desires. Consequently, I would suggest that taking time to stretch, eat right, properly care for injuries, and even taking a few minutes to breathe meditatively is a crucial part of energy maintenance.

 Now that we’ve started the ptWOD with Dr. Nataly, this would be a great opportunity to get some guidance and make an informed start (or continue) at home maintenance routines.
It is just as important that we learn to do these the types of activities internally to have energy, enthusiasm and passion externally in our workouts; you can’t give what you don’t have!”
Don’t forget that Nataly is at CFHV for ptWOD every Tuesday & Wednesday starting at 5:30pm.  You can also make a private appointment with her!

Wednesday’s Training:

CrossFit:

A) 8 MIN E2MOM:
2 BACK SQUAT
building in weight
B) 8 MIN E2MOM:
2 OVERHEAD SQUAT
building in weight

C) WOD:

:90 ASSAULT BIKE FOR CAL
rest 30 sec
3 MIN FOR AMSAP L-SIT
rest 30 sec
:90 ASSAULT BIKE FOR CAL

Fusion:

STATION A: EMOM 8 – 30 SEC MAX EFFORT AIR ASSAULT / 30 SEC EASY RECOVERY PACE (8 sets)

REST 1 MIN / ROTATE

STATION B: EMOM 8 – 5 BURPEES AFAP + BOX STEP UPS/DOWNS (time remaining of minute) (8 SETS)

REST 1 MIN / ROTATE

STATION C: EMOM 8 – 5 SQUAT JUMPS AFAP + 10 M Shuttle RUNS (time remaining of min) (8 SETS)

REST / REGROUP

CASH OUT: 100 SIT UPS FOR TIME

momWOD:

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 – 12 MIN AMRAP:

6 RING ROWS
12 BOX JUMP / STEP UPS
6 PUSH UP / ROLL UPS
24 DOUBLE UNDERS (48 Single Jumps)


Thursday’s Training:

CrossFit:

A) 10 MIN TO ROTATE THROUGH:

A1) 20 REVERSE SNOW ANGELS*
*must be UB
rest as needed
A2) :45 SUPERMAN HOLD
rest as needed
A3) :45 FLR (FRONT LEANING REST)
rest 1 min

B) WOD- 18 MIN AMRAP:
400M RUN HARD
400M RUN EASY

Fitness:

A: BB Strict Press – With Empty Barbell (Warmup sets) – 2 Reps EVERY 15 SEC x 8 SETS (2 MIN)

5 SETS:
B: BB PUSH PRESS CLUSTERS (3.3.3)*; Rest approx. 1 MIN in rotation
The “*” Signifies a 20 sec rest between clusters of 3 UB Reps. Whole set – 9 reps. May add weight each complete set.

WOD: 3 ROUNDS – SCORE IS TIME FOR EACH ROUND. REST 2 MINUTES BETWEEN ROUNDS.

500 M ROW + 20 BURPEES

spinWOD:

A) 1:15 ON/ :45 OFF for 5 SETS: 

*once you finish all 5 sets, switch stations

Station#1 : ASSAULT BIKE
Station#2 PUSH-UPS

*REST 3 MIN*

B) 15 MIN ALT EMOM:

B1) :30 ASSAULT BIKE
B2) 8-10 SA DB ROW RIGHT
B3) 8-10 SA DB ROW LEFT
I hope you all had a great weekend and enjoyed the break from the rain.  Honestly, California badly needed it and it has drastically improved our drought situation…and only 2 weeks into the year!

I think all of our training and nutrition goes through a little “drought” of it’s own in the 4th quarter, and the rain doesn’t make it much easier to get motivated back to the gym.  The good news is that we have beautiful weather to start this week off, and a new “season” of training as well.

This week we start the shift to Open training.  Don’t worry, you won’t notice a significant difference.  You’ll probably see more cycling work, aerobic power, & endurance work.  Along with that will be less heavy lifting (80%+) and cp battery work.

One exception is that we are still finishing our overhead squat cycle out, but this lift is great as an all-arounder.  It improves our core strength, total-body time under tension, balance, uni-lateral stability, and side-to-side imbalances.  It’s also a lift that you can’t train super heavy often, so it’s excellent for maintaining overall strength while also improving body composition.

The other exception is our bench press cycle on Fridays. We’ve been working the bench press, in combination with upper back pulling for some time now.  It is very important to combine both lifts to keep our upper body push & pull in harmony.  Next week we test our 1 rep max bench, and then comes a change for Friday strength work.

Along with our Open practice on Fridays (which begins this week), next week we will start back squatting every Friday!  This will be the pre-cursor to a more Barbell themed class on Fridays that will begin after the Open is over in about 11 weeks.  By a far majority you all asked for a Barbell specialty class in the survey, and for Fridays to become the home for that.

If you’re beat up from Monday through Wednesday and rest or go easy on Thursday, then squatting on Friday before you start your weekend is the perfect fit.

I’ll have some other announcements coming this week about some new class times, paths to entry for new members, and and ALL-NEW class coming to CFHV in February.

Before I go, congratulations to our strongWOD which completed it’s cycle this past Saturday.  Great turnout, lots of sweat (and dirt!), awesome energy, and I can’t wait for the Spring cycle after the Open.  Take a look at that picture above!

Let’s 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:

Overhead & core strength (ohs)

Aerobic power endurance (WOD)

Tuesday:

Upper back & rear shoulder pulling strength (bent over bb row)

Glute & hamstring uni-lateral development (pistols)

Pulling & pressing endurance (WOD)

Wednesday:

Barbell cycling (power clean)

Anaerobic Lactic Capacity (WOD)

Thursday:

 

MAP 5 (WOD)

Friday:

Upper body horizontal pressing strength (bench press)

Lat & scapular pulling (db lawnmower pulls)

Partner WOD!

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


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

OVERHEAD SQUAT
15 MIN TO BUILD TO A “TOUGH” TRIPLE

B) WOD- 12 MIN AMRAP:

2K ROW
50 BURPEE
50 RUSSIAN KB SWING (70/44#)

Fusion:

30 MIN AMRAP:

400 M RUN
30 WALL BALL
20 KB SWINGS
10 BURPEES

momWOD:

A) Body Composition:

3 SETS:
A1: Seated DB Shoulder Press @ 20X2; 12 Reps; rest 20 s
A2: Max Rep Push Up / Roll Up in 30 Sec; rest 30 sec

3 SETS:
B1: 12 Seated DB Hammer Curls @ 30X1; rest :20
B2: Max Rep Banded Tricep Pull Downs in :30; rest :30

WOD- AMRAP 12 MINUTES:

6 BURPEES
12 SIT UPS
6 RING ROWS
12 BOX JUMP/STEP UPS


Tuesday’s Training:

CrossFit:

A) 10 MIN ALT EMOM:
A1- 5 BENT OVER BARBELL ROW
A2- 4 PISTOLS ADAP*
*2 each leg
**sub for pistols is rear foot elevated split squats

B) WOD- 15 MIN AMRAP:
15-12-9

C2B PULL-UP
WALL BALL

REST 2 MIN

Fitness:

A) Strength – Front Squat & Thruster:

EMOM x 10 MINUTES: (2 x Front Squats + 1 Thruster)

B) WOD: 4 SETS:

2 MIN ROW + 1 MIN WALL BALL
+
REST 1 MINUTE

C) CASH OUT: 100 SIT UPS

spinWOD:

A) PARTNER WOD:

12 MIN AMCAP; switch partners every min

REST 4 MIN

B) 1:45 ON/ 1:15 OFF x 6 SETS (rotate after every rest):

B1) ASSAULT BIKE
B2) PULL-UPS or RING ROWS
B3) DB BENCH PRESS