We need YOU to represent High Voltage!

Friday’s blog had so much important stuff in it, that I’m basically reprinting it here, but in a different order.  Some of it has to do with things that start TODAY, so let’s have a look!

We have a LOT to cover today, so let’s get right into it!

CFHV Sweats:

They’re in, they’re here, and they’re AWESOME!  Make sure to pick your pre-orders in the office from one of our staff.

NEW Classes start TODAY:

Our 8:30pm CrossFit class starts TODAY.  We will offer this class every Monday & Wednesday for the month of February, and your attendance will determine if it stays on the schedule.  The response has been HUGE, so my guess is that before long we’ll be offering it 5 days a week.

Tomorrow @ 9:30am is our all new Progressions Class. This class is for momWOD crew ready to add another day, take their training up a notch, or transition into regular CrossFit.

It’s also a great option for those of you who want to do CrossFit and this time slot best suits your schedule…so basically it’s for everybody. It will be the same as our CF class programming that day, but focusing on scaled options. This class will be offered every Tuesday & Thursday @ 9:30am, and your attendance will determine if it stays on the schedule.

CrossFit Open:

The CrossFit Games Open begins in just under a month on Thursday, February 23.  At 5pm that day the first WOD will be announced, and then once each week for 5 weeks total.

Our first “Friday Night Lights” will be Friday, February 24 @ 5pm. In lieu of night classes we will run heats from 5:30 to whenever everybody is done, depending on the WOD that week.

Each week we will have a different theme AND a sponsor, plus DJ Ben to kick things off!  So lots of free stuff and a ton of fun as always.  CFHV FNL events are legendary!

Make sure you go to  https://games.crossfit.com/ and register to represent your gym NOW!  Chose “CrossFit High Voltage” as your affiliate, and team “High Voltage“.

You’ll need to look fresh for FNL, and no better way to do that than with our

2017 CFHV Open Shirt:

I am in LOVE with this design.  It’s a great mashup of the old and new CFHV eras.  We have nods to the classic look, with a sprinkling of our current branding.  These will be our theme for week 1 of FNL, so make sure to pre-order!

Men’s shirts & women’s muscle tanks are exactly the same brand, cut, sizing, and material we used for our Murph shirts.

Pre-order is ONLY this Friday, February 3 so that we can guarantee these will arrive in time for FNL #1. Sign-up in the lobby!


Training 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)

Anaerobic lactic capacity (WOD)

Tuesday:

Gymnastic skill development (muscle-up)

Aerobic pacing & conditioning (WOD)

Wednesday:

Horizontal pressing strength (bench press)

Posterior shoulder & scapular pulling strength (bent over flys)

Hip extension, vertical pressing endurance (WOD)

Thursday:

Vertical pulling endurance (WOD)

Hip hinging, barbell cycling (WOD)

MAP 7 (WOD)

Friday:

Glute & quad strength (high bar back squat)

Open prep (WOD)


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

15-20  MIN TO FIND 1RM OHS

B) 12 MIN ALT EMOM, or until failure:

B1) 20 WALL BALL
B2) 15 BURPEES
B3) 10/7 CAL ASSAULT BIKE

Fusion:

ALT. EMOM 12:

MIN 1: 10 CAL ROW
MIN 2: 8 CAL AIR ASSAULT
MIN 3: 10 BURPEES (AFAP)

* If not able to complete work in under 45 seconds, scale back cals by 1 or 1.

REST 2 MINUTES – ROTATION

ALT. EMOM 12:

MIN 1: 15 KB SWINGS
MIN 2: 15 BOX JUMPS / STEP UPS
MIN 3: 10 BURPEES (AFAP)

REST 2 MINUTES – ROTATION

ALT. EMOM 12:

MIN 1: 40 SEC JUMP ROPE / rest 20
MIN 2: 10 ALT. JUMP LUNGES
MIN 3: 10 BURPEES (AFAP)

momWOD:

Body Composition:

3 SETS:
A1: Standing Single Arm DB Push Press @ 40X2; 6 Reps each arm; rest 30 sec
A2: Perfect Push Ups / Roll Ups x 10-12 Reps; rest 60 sec

WOD: 20 MIN AMRAP:

10 Ring Rows
20 M Bear Crawl
10 Burpees
20 M S.A KB Waiter’s Carry (Each arm)
10 Box dips
200 M Run


Tuesday’s Training:

CrossFit*:

A) GYMNASTICS PROGRESSIONS- MUSCLE-UPS:

4 SETS:
A1) 5 Peek-A-Boo Ring Swings
Rest as needed

3 SETS:
A2) Box Jump-Ups (low catch) + 2 Ring Dips
Rest as needed

1 SET:
10-15 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN CLOCK:

600M/500M ROW FOR TIME

remaining time…
AIR SQUAT PULL-UP*

(*advanced may upscale to air squat muscle-up)

Fitness:

A) Strength, Technique, & Development:

3 SETS:
A1) Strict Press x 6 Reps; rest 30 sec
A2) Push Press x 12 Reps; rest 30 sec
A3) Wall Ball Shots x 24 Reps; rest 2 minutes

B) WOD- 3 ROUNDS FOR TIME:

400 M RUN
15 BURPEES
30 SIT UPS

Progressions*:

*YOU MAY UPSCALE TO REGULAR CROSSFIT CLASS AS NEEDED

A) GYMNASTICS PROGRESSIONS- MUSCLE-UPS:

4 SETS:
A1) 5 Ring C & D
Rest as needed

3 SETS:
A2) Floor Jump-Up (bar or rings) + :04 Negative
Rest as needed

1 SET:
10-15 Jump to Bar from Squat (straight arms) starting on ground

B) WOD- 9 MIN CLOCK:

600M/500M ROW FOR TIME

remaining time…
AIR SQUAT RING ROWS*

 

 
Friday’s blog had so much important stuff in it, that I’m basically reprinting it here, but in a different order.  Some of it has to do with things that start TODAY, so let’s have a look!

We have a LOT to cover today, so let’s get right into it!

CFHV Sweats:

They’re in, they’re here, and they’re AWESOME!  Make sure to pick your pre-orders in the office from one of our staff.

NEW Classes start TODAY:

Our 8:30pm CrossFit class starts TODAY.  We will offer this class every Monday & Wednesday for the month of February, and your attendance will determine if it stays on the schedule.  The response has been HUGE, so my guess is that before long we’ll be offering it 5 days a week.

Tomorrow @ 9:30am is our all new Progressions Class. This class is for momWOD crew ready to add another day, take their training up a notch, or transition into regular CrossFit.

It’s also a great option for those of you who want to do CrossFit and this time slot best suits your schedule…so basically it’s for everybody. It will be the same as our CF class programming that day, but focusing on scaled options. This class will be offered every Tuesday & Thursday @ 9:30am, and your attendance will determine if it stays on the schedule.

CrossFit Open:

The CrossFit Games Open begins in just under a month on Thursday, February 23.  At 5pm that day the first WOD will be announced, and then once each week for 5 weeks total.

Our first “Friday Night Lights” will be Friday, February 24 @ 5pm. In lieu of night classes we will run heats from 5:30 to whenever everybody is done, depending on the WOD that week.

Each week we will have a different theme AND a sponsor, plus DJ Ben to kick things off!  So lots of free stuff and a ton of fun as always.  CFHV FNL events are legendary!

Make sure you go to  https://games.crossfit.com/ and register to represent your gym NOW!  Chose “CrossFit High Voltage” as your affiliate, and team “High Voltage“.

You’ll need to look fresh for FNL, and no better way to do that than with our

2017 CFHV Open Shirt:

I am in LOVE with this design.  It’s a great mashup of the old and new CFHV eras.  We have nods to the classic look, with a sprinkling of our current branding.  These will be our theme for week 1 of FNL, so make sure to pre-order!

Men’s shirts & women’s muscle tanks are exactly the same brand, cut, sizing, and material we used for our Murph shirts.

Pre-order is ONLY this Friday, February 3 so that we can guarantee these will arrive in time for FNL #1. Sign-up in the lobby!


Training 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)

Anaerobic lactic capacity (WOD)

Tuesday:

Gymnastic skill development (muscle-up)

Aerobic pacing & conditioning (WOD)

Wednesday:

Horizontal pressing strength (bench press)

Posterior shoulder & scapular pulling strength (bent over flys)

Hip extension, vertical pressing endurance (WOD)

Thursday:

Vertical pulling endurance (WOD)

Hip hinging, barbell cycling (WOD)

MAP 7 (WOD)

Friday:

Glute & quad strength (high bar back squat)

Open prep (WOD)


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

15-20  MIN TO FIND 1RM OHS

B) 12 MIN ALT EMOM, or until failure:

B1) 20 WALL BALL
B2) 15 BURPEES
B3) 10/7 CAL ASSAULT BIKE

Fusion:

ALT. EMOM 12:

MIN 1: 10 CAL ROW
MIN 2: 8 CAL AIR ASSAULT
MIN 3: 10 BURPEES (AFAP)

* If not able to complete work in under 45 seconds, scale back cals by 1 or 1.

REST 2 MINUTES – ROTATION

ALT. EMOM 12:

MIN 1: 15 KB SWINGS
MIN 2: 15 BOX JUMPS / STEP UPS
MIN 3: 10 BURPEES (AFAP)

REST 2 MINUTES – ROTATION

ALT. EMOM 12:

MIN 1: 40 SEC JUMP ROPE / rest 20
MIN 2: 10 ALT. JUMP LUNGES
MIN 3: 10 BURPEES (AFAP)

momWOD:

Body Composition:

3 SETS:
A1: Standing Single Arm DB Push Press @ 40X2; 6 Reps each arm; rest 30 sec
A2: Perfect Push Ups / Roll Ups x 10-12 Reps; rest 60 sec

WOD: 20 MIN AMRAP:

10 Ring Rows
20 M Bear Crawl
10 Burpees
20 M S.A KB Waiter’s Carry (Each arm)
10 Box dips
200 M Run


Tuesday’s Training:

CrossFit*:

A) GYMNASTICS PROGRESSIONS- MUSCLE-UPS:

4 SETS:
A1) 5 Peek-A-Boo Ring Swings
Rest as needed

3 SETS:
A2) Box Jump-Ups (low catch) + 2 Ring Dips
Rest as needed

1 SET:
10-15 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN CLOCK:

600M/500M ROW FOR TIME

remaining time…
AIR SQUAT PULL-UP*

(*advanced may upscale to air squat muscle-up)

Fitness:

A) Strength, Technique, & Development:

3 SETS:
A1) Strict Press x 6 Reps; rest 30 sec
A2) Push Press x 12 Reps; rest 30 sec
A3) Wall Ball Shots x 24 Reps; rest 2 minutes

B) WOD- 3 ROUNDS FOR TIME:

400 M RUN
15 BURPEES
30 SIT UPS

Progressions*:

*YOU MAY UPSCALE TO REGULAR CROSSFIT CLASS AS NEEDED

A) GYMNASTICS PROGRESSIONS- MUSCLE-UPS:

4 SETS:
A1) 5 Ring C & D
Rest as needed

3 SETS:
A2) Floor Jump-Up (bar or rings) + :04 Negative
Rest as needed

1 SET:
10-15 Jump to Bar from Squat (straight arms) starting on ground

B) WOD- 9 MIN CLOCK:

600M/500M ROW FOR TIME

remaining time…
AIR SQUAT RING ROWS*

 

 
My favorite time of year is almost here.  My favorite 5 weeks of the year actually.  The CrossFit games Open!

Although it doesn’t begin until February 25, registration is live NOW!

If this isn’t as exciting to you as it is to me, then you might be unfamiliar with exactly what the CrossFit Games Open is, so let me tell ya a story…

The process for qualifying for the CF Games that takes place each year in July begins a worldwide in house competition called the CrossFit Open.

Every Thursday for 5 weeks, CF HQ releases a WOD that hundreds of thousands of CrossFitters all over the world participate in and log their scores.

This allows you to see where you stack up against all of the other athletes in the world, no matter what your ability level is.  As of 2014 HQ has included a scaled division, so literally everybody can now participate!

The best part is that every Friday for those 5 weeks we host a “Friday Night Lights” at CFHV where we all come together to do the WOD together.

It’s a great opportunity to add a little more intensity to your daily workout and enjoy a spirited competitive environment, but still within the safety of a supportive and welcoming community!

While it still may sound a bit intimidating to some, lets look at some FAQ about the CF Open:

  • Q: Why would I do the Open ? I am not going to Regionals/Games, and I probably won’t even do that well.
    • A: Some of the biggest benefits of the Open come after doing the Open.  Every single person has surprised themselves each year, and surpassed any expectation of what they thought they were capable of.
    • Sometimes we’re scared of putting ourselves out there or failing, but when you see that you performed better than thousands of other people in the world, it provides an incredible amount of perspective as to our actual abilities and progress.
    • Whether you end up internally frustrated with your performance or not, if you have done the Open you will have the satisfaction that you put in the right effort and got the solid result of that effort. The frustration is replaced with the feeling of accomplishment.
    • When you see the amazing energy, camaraderie, fun themes, and great community building of our FNL events, you can’t help but want to be part of it!
  • Q: I don’t like to lift heavy weights. How strong do I need to be? I don’t know how to do double-unders, hspu, muscle-ups, pull-ups, etc…
    • The Open is more about an engine and strategy then it is about high skill and heavy loads.
    • Don’t forget that there is a SCALED division that makes it accessible for everyone.
    • Every year somebody gets their first (muscle-up, pull-up, hspu, etc..) during FNL.  There is a special energy that can’t be duplicated.
  • Q: This seems too serious for me. I’m not really competitive.
    • It is serious if you are headed to the Games. For the other 99.9% of us it’s just a way of having a small goal, making a commitment, working a little harder, and being a part of a great community for really FUN events every Friday for 5 weeks.
  • Q: Provide me an example of something I will learn?
    • Each Open workout can be dissected into optimal patterns and strategies that fit your specific strengths and weaknesses.
    • This personalized assessment will help you learn a lot about yourself and programming design.
    • You might be making some mistakes on your reps that you don’t realize. Learn how to avoid a no rep and become familiar and comfortable with movement standards.
  • Q: OK, fine…I’ll give it a try.  What now?
    • Head over to games.crossfit.com and register for the 2017 Open. Don’t forget to choose “CrossFit High Voltage” as your affiliate, and team “High Voltage” when you do!
    • This is how we will track our in-house leader board.

Victories outside of the gym aren’t always as easily measurable and repeatable, that is a big reason why we love CrossFit!

Here is an opportunity for weekly victories that will improve your fitness, elevate your attitude, & bond you with your entire community!


Don’t forget that NEXT WEEK:

  • 8:30pm class trial period begins on Mondays & Wednesdays
  • 9:30am Tuesday & Thursdays become our new “PROGRESSIONS” class

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 (WOD)

Aerobic pacing & conditioning (WOD)

Tuesday:

Overhead & core strength (ohs)

Pulling & pressing endurance, hip hinging (WOD)

Wednesday:

Glute & hamstring strength development (sumo deadlift)

Abdominal & midline stabilization (hollow holds)

MAP 2 (WOD)

Thursday:

Plyometric & vestibular development (WOD)

Lumbar & quad endurance (WOD)

Anaerobic Lactic Power (WOD)

Friday:

Upper body horizontal pressing strength (bench press) 1RM TEST.  LAST WEEK!

Open prep (WOD)


Monday’s Training:

CrossFit:

A) ON A RUNNING CLOCK:

@ 0:00 perform:
2k/1800m row(@2:00/500m and 2:14/500m)
imediately into…
1 SET MAX UNBROKEN DOUBLE-UNDERS

@ 14:00 perform:
2k/1800m row(@2:00/500m and 2:14/500m)
imediately into…
1 SET MAX UNBROKEN EMPTY BB THRUSTERS

@ 30:00 perform:
11 MIN FOR:

20 DEADLIFT (255/175# or 70% of 1RM)
100 DOUBLE-UNDERS

IN REMAINING TIME, AMRAP:
6 BURPEES
10 RUSSIAN KB SWING (70/44#)

Fusion:

38 MIN PROGRAM:

A: AMRAP LADDER IN 12 MINUTES:

1 x 10 M SHUTTLE RUN + 1 BURPEE
2 x 10 M SHUTTLE RUN + 2 BURPEES
3 x 10 M SHUTTLE RUN + 3 BURPEES….etc. adding 1 rep to each for AMRAP in 10 MIN.

REST 2 MINUTES

B: TABATA SIT UPS (:20 ON / :10 OFF x 8 SETS = 4 MINUTES)

REST 2 MINUTES

C: AMRAP LADDER IN 12 MINUTES:

2 x KB SWINGS + 2 x BOX JUMP/STEP UPS
4 x KB SWINGS + 4 x BOX JUMP/STEP UPS
6 x KB SWINGS + 6 x BOX JUMP/STEP UPS…etc. Adding 2 reps to each for AMRAP 10.

REST 2 MINUTES

D: TABATA FRONT PLANK HOLDS (:20 ON / :10 OFF x 8 SETS = 4 MINUTES)

momWOD:

Body Composition:

3 SETS:
A: Kneeling Single Arm Press* x 10-12 Reps. Alternate Arms EMOM x 6 MIN (3 Sets each arm)

3 SETS:
B1: DB Trap 3 Raises x 10-12 Reps each arm; rest in rotation
B2: Lying on Bench Face Up – DB Tricep Extensions (Skull Crushers) x 10-12 Reps; rest

WOD: COMPLETE 3 ROUNDS (Each for individual time)

400 M RUN (OR 500 M ROW)
+
15 BURPEES

REST 1:1 – Time it took to complete


Tuesday’s Training:

CrossFit:

A) OVERHEAD SQUAT PROGRESSIONS:

12 MIN TO BUILD TO A TOUGH DOUBLE

REST 3 MIN

B) 8 MIN EMOM:

2 OHS @ 75-80% of (A)

C) WOD- 9 MIN AMRAP:

20 WALL BALL
15 C2B
10 BOX JUMP W/STEP DOWN

Fitness:

A) 7 SETS: High Volume Pushing and Pulling:

A1: Bench Press x 7 Reps; rest 20 sec
A2: Ring Rows x 7 Reps; rest 1 minute (or in rotation)

WOD: 10 MIN AMRAP:

10 WALL BALL
10 BURPEES

spinWOD:

A) 1 MIN ON/ 1 MIN OFF x 4 SETS:
*complete 4 sets at each station, then rotate after 3rd set.

Station #1: ASSAULT BIKE

Station #2 SLAM BALL BURPEES

*REST 2 MIN AFTER BOTH STATIONS ARE COMPLETE*

B) 15 ALT EMOM:

B1) :30 ASSAULT BIKE
B2) 10-20 AIR SQUATS
B3) 12-15 DB STRICT PRESS