Ryan Felix’s favorite Open memory!

You may see something new on the wall across from the cubbies when you walk into the lobby today. It’s a wall of certifications of our coaches here at CFHV.

It made me very proud of all of the experience that the staff brings to our classes every day.  You’ll see a wide variety of education in many different athletic disciplines.

Some certificates may have been a single day seminar, while others took many weeks or even years of study and dedication.

It also got me thinking about how our learning as coaches doesn’t end with the earning of a certificate or diploma.  The way I see it, there are 3 stages of coaching:

The first stage is education.  This is where there are books or articles, videos or lectures, study & testing.  It may be online or in person, might be a seminar or traditional college course.  This is the nuts & bolts stage where you learn a massive amount of information.  No doubt this is the foundation to becoming a great coach, but it is only a stepping stone to…

The second stage of application. This is where a coach must take that knowledge and actually apply it.  Theories & methodologies can only live in a vacuum until they are utilized.  This is where the coach puts this knowledge to the test.  Not only in their competency to share it and have another person understand it, but to see how to make it work with all different types of people.  All of that variation in athletes and how to make the coaching “click” leads to the final and most important…

Third stage is YOU! That’s right, our education as a coach isn’t really complete until we have feedback from those we are coaching.  All the education and certifications in the world mean nothing if the people we are trying to help aren’t moving forward.  It’s all very simple at this stage: did we help you reach your goals or not? If not, then having the knowledge and being able to apply it (stage 1 & 2) don’t really matter.

So today have a look at the wall and see what we all have to offer.  That wall will continue to grow as we endeavor to continually re-invent ourselves into ever better coaches.

Just know that it is only the beginning of our learning, and that you all will always be the most important piece in our education.


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:

Chest & tricep pressing (dips)

Scapula & bicep pulling (ring rows)

Plyometrics & vertical pressing endurance (WOD)

Tuesday:

Olympic weightlifting & barbell cycling (hang power clean)

Core, hip-hinging, horizontal pressing, & glute endurance chipper (WOD)

Wednesday:

Overhead shoulder pressing & quad strength (thrusters)

Anaerobic lactic capacity (WOD)

Thursday

Aerobic & anaerobic pacing (runs)

Hip hinging & hamstring pulling (deadlift)

Friday:

Glute & quad strength (high bar back squat)

Open prep (WOD)


Monday’s Training:

CrossFit:

A) ALT E:90 for 15 MIN: 

A1) 6 RING DIPS
A2) 6-10 RING ROWS ADAP
*add weight to dips if necessary
*dont go to failure on the ring rows

B) WOD- 9 MIN AMRAP:
100 WALL BALL
150 DOUBLE UNDERS

AMRAP BOX JUMPS w/SD in remaining time

Fusion:

ALT EMOM x 12 MINUTES (6 SETS):
MIN 1: 8-10 UB DB PUSH PRESS
MIN 2: 8-10 BOX JUMP-OVERS

REST 2 MINUTES

ALT EMOM x 12 MINUTES (6 SETS):
MIN 1: AIR ASSAULT (8 CAL MEN/ 6 CAL WOMEN)
MIN 2: 8-10 x UB WALL BALL SHOTS

REST 2 MINUTES

ALT EMOM x 12 MINUTES (6 SETS):
MIN 1: ROW (15 CAL MEN/ 10 CAL WOMEN)
MIN 2: 8-10 BURPEES

momWOD:

A: Body Composition

3 SETS – Use a set of “small plates” (1lb, 2.5lb, or 5lb max) for this work – movements are dedicated to strengthening the supplementary scapular/shoulder regions – go light, work for perfect form.

A1: Front Raises (soften the traps, focus on shoulders lifting) x 8 Reps; rest 20 sec
A2: Lateral “T” Raises x 8 Reps; rest 20 sec
A3: Trap “3” – “Y” Raises x 8 Reps; (body on 45 deg angle, thumbs up, arms travel in a “y” straight up by ears); rest 20 Sec
A4: Double Arm Rows x 8 Reps; (body on 45 deg angle, squeeze elbows back to row); rest 20 sec
A5: Cuban Press x 8 Reps; rest 1 MIN

B: 100 DB WALKING LUNGES (FOR TIME)

C: WOD – AMRAP 12 MINUTES

6 RING ROWS
6 BURPEES
6 BOX JUMPS
6 SIT UPS


Tuesday’s Training:

CrossFit:

A) HANG POWER CLEAN:

BUILD TO A TOUGH 3 REP IN 12 MIN

B) CHIPPER WOD- FOR TIME:

40/30 CAL ASSUALT
50 RUSSIAN KB SWING (70/44#)
60 ABMAT SIT-UPS
50 WALKING LUNGES
40 BURPEES

Fitness:

A) Group Warmup

3 Min Run/Bike/Row +
X- Floor Ostrich Walk + 5 Air Squats + 100 M Run
X-Floor Bear Crawl + 5 Push Ups + 100 M Run
X-Floor Quad Pull / Hamstring Kick + 5 Air Squats + 100 M Run

Mobility
Shoulder Mobility: Static Hold Arm up wall (30 Sec each side) + Wrist Stretch (30 Sec Each Side) x 2 Sets
+
Hip/Groin Mobility: Seated Butterfly Stretch w/ DB’s & Calf Stretch

B) Technique & Development: German Volume DB Seated Press

WORK SETS: G.V DB Seated Press (lead in unison, tempo 20X1)

10 Sets of 10 Reps at 50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

C) WOD: AMRAP 12 MINUTES

6 RING ROWS (or PULL UPS, or JUMPING PULL UPS)
12 SIT UPS
200 M RUN

Progressions:

A) HANG POWER CLEAN:

BUILD TO A TOUGH 3 REP IN 12 MIN

B) CHIPPER WOD- FOR TIME:

40/30 CAL ASSUALT
50 RUSSIAN KB SWING (53/35#)
60 ABMAT SIT-UPS
50 WALKING LUNGES
40 BURPEES

If you didn’t already know, I’m away in Scottsdale Arizona at OPEX headquarters working on some continuing coaching certification.  It’s all part of a year long program that I’m just about done with that covers pretty much every facet of coaching.

Specifically this week has focused on nutrition and lifestyle coaching, which of course got me thinking about goals.

Some of you may not even have a specific goal in mind, and that’s ok…but since the Open starts this week, let’s talk about some goals for the Open.

To start off and be totally honest, I realize many of you may not even care.  You show up, you do what’s on the screen…sometimes hard, sometimes just coasting through to get a sweat.  Doesn’t really matter what the WOD is, you just don’t want to think about it.

Guess what?

That’s a completely realistic and great goal right there!  Show up, trust that I have a plan for you, check fitness off your list for the day, go home, repeat.

Others may look forward to the Open all year long.  Our Friday Night Lights events are legendary even amongst other CrossFit gyms.  You love the energy, the community, the fun themes, free schwag from vendors, and meeting people from every class. Also a great goal.

Show up, have fun, no pressure.

Then there is a small sub-set that is competitive.  Our gym isn’t the most competitive gym; it just isn’t our vibe.  We aren’t training for the CrossFit Games, or even Regionals for 99.9% of us.

We’re training for life.  To ascend a flight of stairs without losing our breath.  Help a friend move a couch or a fridge with ease.  Keep up with our children and have the energy to maintain our family. Have the mental acuity & resilience to be an effective leader or employee.

Competitive or not, the Open is for all of us.  It creates a window of time to pick a goal that aligns with YOUR priorities in life, and empower yourself (along with the help of this community) to feel fulfilled.

So what is your goal?  Come in the top half in our region for your age group? Beat everybody in your class time? Get your first pull-up or double-under?

Great goals…but think smaller.

How about just completing each workout for all 5 weeks…in the scaled division.  How about cheering on your best training buddy as they try to achieve their goal for the week?  How about having the BEST costume for one of our themed weeks?

How about just doing your first Open workout ever?

Whether you register or not, all classes will be doing the WOD on Fridays, so you all get to participate with no barrier to entry at all other than just showing up.  So, what should you expect?

Fun.  A lot of fun.

Support!  It may be the only competition in the world where the person who gets cheered for the loudest is the one that finishes last.

Inclusiveness.  There is an age division for everybody, and within that there is a scaled option.  From novice to professional, there is a space waiting for you.

Pride.  Pride in your gym, pride in your friends, pride in their accomplishments, your accomplishments, and pride in your sport.

So think about what you want to do over the next five weeks, and then come and let all of us celebrate you each week as you take another step on that journey.


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:

Shoulder & core stabilization (db ohwl db thrusters)

Plyometric power (box jumps)

Hamstring & glute strength (sumo deadlift)

Tuesday:

Olympic weightlifting & barbell cycling (power clean)

MAP (WOD)

Wednesday:

Overhead shoulder pressing & quad strength (thrusters)

Vertical pressing, lat pulling, & lower abs endurance (WOD)

Anaerobic lactic capacity

Thursday

Aerobic conditioning & pacing (WOD)

Friday:

Open WOD 17.1


Monday’s Training:

CrossFit:

A) ON A RUNNING CLOCK:

@0:00
15 MIN AMRAP:
15 DB OVERHEAD WALKING LUNGE
10 BOX JUMP W/ SD
5 DB THRUSTERS

@20:00:

10 MIN TO BUILD TO A TOUGH TRIPLE

SUMO DEADLIFT

@35:00:
2 MIN AMRAP:
SHOULDER TAPS

Fusion:

Work in teams of 3 – the rotation is set by pace of the runner. Every time runner returns, switch stations.

AMRAP 30 MINUTES:

Station 1: RUN 400 M (when done, switch to row)
Station 2: ROW (until runner comes back, then switch to bike)
Station 3: BIKE (until runner comes back, then switch to run)
+
After each cycle (3 stations), stop and do 50 Double Unders (each) (Sub 100 Singles), then start up again on rotation.

momWOD:

A) 3 SETS:
A1: Floor Seated (no assist, legs straight) DB Press @ 30X2; 8-10 Reps; rest 30 sec
A2: Ring Rows @ 30X2; 6-8 Reps; rest 30 sec

B) TABATA STYLE ROTATION – x 6 SETS (12 MIN):

B1: SINGLE ARM DB SNATCH (RIGHT)
B2: SINGLE ARM DB SNATCH (LEFT)
B3: DOUBLE ARM DB PUSH PRESS
B4: DB BURPEES (no jump)

C) WOD: 8 MIN AMRAP:
30 AIR SQUATS
200 M RUN


Tuesday’s Training:

CrossFit:

A) 8 MIN E2MOM:

3 TNG POWER CLEAN

B) 4 ROUNDS: 1 MIN/STATION: 2 MIN REST B/W ROUNDS:

POWER CLEAN (115/75#)
CAL ROW
CAL ASSAULT

Fitness:

A) STRENGTH, TECHNIQUE & DEVELOPMENT:

3 SETS:
A1) 6 STRICT DB PRESS @ 40X2; REST 30 SEC
A2) 10-12 UB DB PUSH PRESS; REST 60 SEC

B) PLYO & HOLDS STATION ROTATION – ALL SETS :45 WORK / :15 Rotation:

CYCLE THROUGH 2 x:

B1) BOX JUMPS
B2) AMSAP BOTTOM OF DIPS ON RINGS OR BOX
B3) COSSACK SQUATS
B4) AMSAP TOP OF RINGS FULL EXTENSION
B5) ALT. JUMP LUNGES
B6) AMSAP CHIN OVER PULL-UP BAR
B7) SQUAT – TUCK JUMPS
B8) AMSAP CHEST TO RINGS HORIZONTAL

Progressions:

A) 8 MIN E2MOM:

3 TNG POWER CLEAN

B) 4 ROUNDS: 1 MIN/STATION: 2 MIN REST B/W ROUNDS:

POWER CLEAN (95/65#)
CAL ROW
CAL ASSAULT
If you didn’t already know, I’m away in Scottsdale Arizona at OPEX headquarters working on some continuing coaching certification.  It’s all part of a year long program that I’m just about done with that covers pretty much every facet of coaching.

Specifically this week has focused on nutrition and lifestyle coaching, which of course got me thinking about goals.

Some of you may not even have a specific goal in mind, and that’s ok…but since the Open starts this week, let’s talk about some goals for the Open.

To start off and be totally honest, I realize many of you may not even care.  You show up, you do what’s on the screen…sometimes hard, sometimes just coasting through to get a sweat.  Doesn’t really matter what the WOD is, you just don’t want to think about it.

Guess what?

That’s a completely realistic and great goal right there!  Show up, trust that I have a plan for you, check fitness off your list for the day, go home, repeat.

Others may look forward to the Open all year long.  Our Friday Night Lights events are legendary even amongst other CrossFit gyms.  You love the energy, the community, the fun themes, free schwag from vendors, and meeting people from every class. Also a great goal.

Show up, have fun, no pressure.

Then there is a small sub-set that is competitive.  Our gym isn’t the most competitive gym; it just isn’t our vibe.  We aren’t training for the CrossFit Games, or even Regionals for 99.9% of us.

We’re training for life.  To ascend a flight of stairs without losing our breath.  Help a friend move a couch or a fridge with ease.  Keep up with our children and have the energy to maintain our family. Have the mental acuity & resilience to be an effective leader or employee.

Competitive or not, the Open is for all of us.  It creates a window of time to pick a goal that aligns with YOUR priorities in life, and empower yourself (along with the help of this community) to feel fulfilled.

So what is your goal?  Come in the top half in our region for your age group? Beat everybody in your class time? Get your first pull-up or double-under?

Great goals…but think smaller.

How about just completing each workout for all 5 weeks…in the scaled division.  How about cheering on your best training buddy as they try to achieve their goal for the week?  How about having the BEST costume for one of our themed weeks?

How about just doing your first Open workout ever?

Whether you register or not, all classes will be doing the WOD on Fridays, so you all get to participate with no barrier to entry at all other than just showing up.  So, what should you expect?

Fun.  A lot of fun.

Support!  It may be the only competition in the world where the person who gets cheered for the loudest is the one that finishes last.

Inclusiveness.  There is an age division for everybody, and within that there is a scaled option.  From novice to professional, there is a space waiting for you.

Pride.  Pride in your gym, pride in your friends, pride in their accomplishments, your accomplishments, and pride in your sport.

So think about what you want to do over the next five weeks, and then come and let all of us celebrate you each week as you take another step on that journey.


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:

Shoulder & core stabilization (db ohwl db thrusters)

Plyometric power (box jumps)

Hamstring & glute strength (sumo deadlift)

Tuesday:

Olympic weightlifting & barbell cycling (power clean)

MAP (WOD)

Wednesday:

Overhead shoulder pressing & quad strength (thrusters)

Vertical pressing, lat pulling, & lower abs endurance (WOD)

Anaerobic lactic capacity

Thursday

Aerobic conditioning & pacing (WOD)

Friday:

Open WOD 17.1


Monday’s Training:

CrossFit:

A) ON A RUNNING CLOCK:

@0:00
15 MIN AMRAP:
15 DB OVERHEAD WALKING LUNGE
10 BOX JUMP W/ SD
5 DB THRUSTERS

@20:00:

10 MIN TO BUILD TO A TOUGH TRIPLE

SUMO DEADLIFT

@35:00:
2 MIN AMRAP:
SHOULDER TAPS

Fusion:

Work in teams of 3 – the rotation is set by pace of the runner. Every time runner returns, switch stations.

AMRAP 30 MINUTES:

Station 1: RUN 400 M (when done, switch to row)
Station 2: ROW (until runner comes back, then switch to bike)
Station 3: BIKE (until runner comes back, then switch to run)
+
After each cycle (3 stations), stop and do 50 Double Unders (each) (Sub 100 Singles), then start up again on rotation.

momWOD:

A) 3 SETS:
A1: Floor Seated (no assist, legs straight) DB Press @ 30X2; 8-10 Reps; rest 30 sec
A2: Ring Rows @ 30X2; 6-8 Reps; rest 30 sec

B) TABATA STYLE ROTATION – x 6 SETS (12 MIN):

B1: SINGLE ARM DB SNATCH (RIGHT)
B2: SINGLE ARM DB SNATCH (LEFT)
B3: DOUBLE ARM DB PUSH PRESS
B4: DB BURPEES (no jump)

C) WOD: 8 MIN AMRAP:
30 AIR SQUATS
200 M RUN


Tuesday’s Training:

CrossFit:

A) 8 MIN E2MOM:

3 TNG POWER CLEAN

B) 4 ROUNDS: 1 MIN/STATION: 2 MIN REST B/W ROUNDS:

POWER CLEAN (115/75#)
CAL ROW
CAL ASSAULT

Fitness:

A) STRENGTH, TECHNIQUE & DEVELOPMENT:

3 SETS:
A1) 6 STRICT DB PRESS @ 40X2; REST 30 SEC
A2) 10-12 UB DB PUSH PRESS; REST 60 SEC

B) PLYO & HOLDS STATION ROTATION – ALL SETS :45 WORK / :15 Rotation:

CYCLE THROUGH 2 x:

B1) BOX JUMPS
B2) AMSAP BOTTOM OF DIPS ON RINGS OR BOX
B3) COSSACK SQUATS
B4) AMSAP TOP OF RINGS FULL EXTENSION
B5) ALT. JUMP LUNGES
B6) AMSAP CHIN OVER PULL-UP BAR
B7) SQUAT – TUCK JUMPS
B8) AMSAP CHEST TO RINGS HORIZONTAL

Progressions:

A) 8 MIN E2MOM:

3 TNG POWER CLEAN

B) 4 ROUNDS: 1 MIN/STATION: 2 MIN REST B/W ROUNDS:

POWER CLEAN (95/65#)
CAL ROW
CAL ASSAULT
CF Open Season is officially upon us!  So you’ll be seeing a lot of things leading us up to the first FNL just 4 weeks from today!

CrossFit Open:

We ONLY have 19 of you signed up so far.  Last year we had over 70!  Let’s make sure we represent the biggest turn out in all of Burbank!

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

TODAY IS THE FINAL DAY TO PRE-ORDER 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.

TODAY IS ABSOLUTELY THE LAST DAY so that we can guarantee these will arrive in time for FNL #1. Sign-up in the lobby!

 

NEW Classes:

Our 8:30pm CrossFit class started this past week.  We will offer this class every Monday & Wednesday for the month of February, and your attendance will determine if it stays on the schedule.

We need at least 6 people in class every time to keep it on the schedule!

We also had our all new Progressions Class start this past week. 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 is the same as our CF class programming that day, but focusing on scaled options.

Friday Barbell Strength Cycle:

Starting this week we will begin back squatting every Friday before our Open WOD prep.  Then we’ll have 5 weeks of FNL, and after the Open we will have a Barbell strength cycle class every Friday.

This will focus primarily on powerlifting: back squat, front squat, shoulder press, deadlift, & bench.  One thing is for sure, we will squat EVERY Friday.  The WOD at the end will always be something quick: 3-5 minutes.  This is all in response to you guys asking for a Barbell specialty class!


Regular schedule this weekend:

Saturday @ 9am: Shred Sesh
Saturday @ 9am: CrossFit Kids
Saturday @ 10am: Oly Drills for Skills
Sunday @ 10am: Energizer Long WOD


Friday’s Training:

CrossFit:

A) Strength, Technique, & Development:

BACK SQUAT PROGRESSIONS

5 SETS OF 10 REPS

  • 2 min rest between sets
  • aim for 60% of 1rm

B) OPEN PREP WOD:

27-21-15-9:
CAL ROW
THRUSTERS (95/65#)

Fusion:

Station Rotation EMOM (:40 Work / :20 Rest):

Station 1: AIR ASSAULT (GO HARD!)
Station 2: BOX JUMP / STEP UPS
Station 3: BURPEES
Station 4: DB THRUSTERS
Station 5: HOLLOW BODY HOLD (max compression)
Station 6: REST 1 MIN

x 5 SETS

momWOD:

PART A: Group Warmup:

Complete 4 Sets at each station before rotation – warmup pace (:20 ON / :10 OFF x 4) then rotation (give 30 sec for rotation) – total warmup = 10 min

STATION A1: AIR ASSAULT
30 sec rest
STATION A2: JUMP ROPE or Jumping Jax
30 sec rest
STATION A3: YOGA PUSH UPS
30 sec rest
STATION A4: HOLLOW BODY HOLD (max compression)

WOD: BODYWEIGHT FIGHT GONE BAD:

Work 1 MIN for Max Reps at each station. Rest 1 MIN. X 3 SETS (total reps is score)

MIN 1: AIR SQUATS
MIN 2: BURPEES
MIN 3: BOX STEP UPS
MIN 4: SIT UPS
MIN 5: ROW (CAL)
REST 1 MIN
x 3
Our community has been blowing up lately over here at CFHV! Attendance is through the roof, and I’ve seen an awful lot of smiles lately.

Having slightly bigger classes really adds that extra energy that makes things special.  It’s that feeling in the air, good vibes, and friendly competitive atmosphere that really get the party started.  It also is a great momentum to bring into the Open.

You’ll notice that a lot of our training now has geared toward Open style WODs.  That doesn’t mean we won’t be strength training though!  You’ll still see plenty of strength work at sub-maximal loads, and don’t forget we back squat every Friday now.

It just means that in lieu of a movement cycle (back squat, deadlift, pull-up, etc…) that our “movement” for this cycle is metabolic conditioning.  Working different energy systems or practicing technical movements while aerobically fatigued is more of what to expect.

We’ll also push our anaerobic capabilities as well as our mental fortitude during lactic pump.

…anaerobawha??  …lactiwho?

You may recognize some of these words from our training notes over the last 6 or so months. Lots of you have asked, so let’s take a look at what they mean:

  • aerobic means “with air”, whereas anaerobic means “without air”

Think of it this way:  If something is aerobic, it is sustainable for a long time.  If you were running you could even hold a conversation.  The idea is that you are working at a pace where you’ll need little to no breaks, and can keep moving at the same output without slowing down.

If you are doing something anaerobic, it means you’re gasping for air.  You’re winded, maybe you can’t catch your breath, or you’re having a hard time recovering for the next piece of work because your body is unable to take in oxygen fast enough to be recovered from the level of output you are operating at.  Think of the Assault bike, running sprints, or Fran.

Another major difference is recovery times. Typically aerobic pieces take 3-6 hours to be 50% recovered, and 24-48 hours for total recovery.  Anaerobic recovery times are much shorter, but to understand them, we first have to split them into two categories: lactic & alactic.

  • alactic means working without lactic acid and lactic means working with lactic acid.

To simply explain: alactic is a very short and intense piece of work at a very high output.  How short and intense?  Literally 20 seconds or less at 95-100% effort.  Think a 100m sprint, :20 on the Assault bike.  Anything that is a single movement and won’t be limited by strength or endurance.  With this energy system, you are 50% recovered in 20-30 seconds, and fully recovered in 4-5 minutes.

That leaves lactic training. This is the awful stuff. This is what we’ve been working Thursdays.  It’s where you feel like your muscles are starting to slow down and they may not be able to do the next rep…but then you do.  You grind through it, and your ability to mentally overcome how your body is feeling is where the growth comes.

Don’t confuse bad pain with lactic pain.  Bad pain is an injury.  You should stop immediately.  Lactic pain is the “pump” you feel after a long set of pull-ups or kettlebell swings.  It’s the “wobbly legs” after a bunch of lunges or air squats.  No danger here, as much as just testing your resolve to keep going without quitting.

In 15-20 minutes you’re 50% recovered, and in 1-2 hours you should be fully recovered. Keep in mind though, without proper mobility and recovery, this is where you’ll get DOMS (delayed onset muscle soreness) which is why foam rolling, lacrosse balls, barbell smashing, and other methods are paramount.  Along with proper hydration and rest of course.

I’m leaving a lot out here, and over simplifying things to an extreme just to cover the basics and keep it tight for the blog.  If you’d like to learn more, drop me an email or come see me in person!

Let’s have a great week of training!


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:

Gymnastic skill during aerobic sustainability (mu or pu + run or row)

Core stabilization, quad & calf endurance (WOD)

Tuesday:

Glute & hamstring strength (sumo deadlift)

Anaerobic lactic capacity (WOD)

Wednesday:

Shoulder pressing & quad strength (thrusters)

Vertical pulling & pressing endurance, hip extension (WOD)

Thursday:

MAP 5 (WOD)

Friday:

Glute & quad strength (high bar back squat)

Open prep (WOD)


Monday’s Training:

CrossFit:

A) 15 MIN AMRAP:
1 set of MU, CTB or PU

each break: 500m row or 400m run, alternating
*goal is for steady pace and sustainable sets on the gymnastics

B) WOD- 3 ROUNDS, 1 MIN/STATION:

DB WALKING LUNGE
DOUBLE-UNDERS
SIT-UPS

Fusion:

30 MIN AMRAP:

5 RING ROWS
10 BURPEES
15 AIR SQUATS
20 BOX JUMP / STEP UPS
25 SIT UPS
300 M ROW
400 M RUN

momWOD:

A) Body Composition:

3 SETS:
A1: DB BENCH PRESS @ 30X1; 8 Reps; 30 sec rest
A2: STANDING BACK ANCHORED DB HAMMER CURLS @ 30X1; 8 Reps; 30 Sec
A3: HOLLOW BODY / BENT KNEE MAX COMPRESSION HOLD :45 SEC; 30 Sec

B) ALT EMOM 18 MINUTES (6 SETS):

MIN 1: AIR ASSAULT 10-15 CAL MEN / 8-10 CAL WOMEN
MIN 2: 10 UNBROKEN WALL BALL
MIN 3: 10 BURPEES (AFAP)


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

15 MIN E3MOM:
4 SUMO DEADLIFT
*building in weight

B) WOD- 5 MIN AMRAP:

BURPEE BOX JUMPS

right into:

1 MIN MAX CAL ASSAULT BIKE

Fitness:

A) Strength, Technique, & Development:

3 SETS – On Coach Cue / Rotation:

A1: Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Seated DB Press @ 40X2; 8 Reps; 30 Sec Rest
A3: 10 x Burpees AFAP; rest 60 Sec

B) WOD- FOR TIME:
21-15-9

ROW (CALS)
WALL BALLS
BOX JUMPS
SIT UPS

Progressions:

A) Strength, Technique, & Development:

15 MIN E3MOM:
4 SUMO DEADLIFT
*building in weight

B) WOD- 5 MIN AMRAP:

BURPEE BOX JUMPS

right into:

1 MIN MAX CAL ASSAULT BIKE
Our community has been blowing up lately over here at CFHV! Attendance is through the roof, and I’ve seen an awful lot of smiles lately.

Having slightly bigger classes really adds that extra energy that makes things special.  It’s that feeling in the air, good vibes, and friendly competitive atmosphere that really get the party started.  It also is a great momentum to bring into the Open.

You’ll notice that a lot of our training now has geared toward Open style WODs.  That doesn’t mean we won’t be strength training though!  You’ll still see plenty of strength work at sub-maximal loads, and don’t forget we back squat every Friday now.

It just means that in lieu of a movement cycle (back squat, deadlift, pull-up, etc…) that our “movement” for this cycle is metabolic conditioning.  Working different energy systems or practicing technical movements while aerobically fatigued is more of what to expect.

We’ll also push our anaerobic capabilities as well as our mental fortitude during lactic pump.

…anaerobawha??  …lactiwho?

You may recognize some of these words from our training notes over the last 6 or so months. Lots of you have asked, so let’s take a look at what they mean:

  • aerobic means “with air”, whereas anaerobic means “without air”

Think of it this way:  If something is aerobic, it is sustainable for a long time.  If you were running you could even hold a conversation.  The idea is that you are working at a pace where you’ll need little to no breaks, and can keep moving at the same output without slowing down.

If you are doing something anaerobic, it means you’re gasping for air.  You’re winded, maybe you can’t catch your breath, or you’re having a hard time recovering for the next piece of work because your body is unable to take in oxygen fast enough to be recovered from the level of output you are operating at.  Think of the Assault bike, running sprints, or Fran.

Another major difference is recovery times. Typically aerobic pieces take 3-6 hours to be 50% recovered, and 24-48 hours for total recovery.  Anaerobic recovery times are much shorter, but to understand them, we first have to split them into two categories: lactic & alactic.

  • alactic means working without lactic acid and lactic means working with lactic acid.

To simply explain: alactic is a very short and intense piece of work at a very high output.  How short and intense?  Literally 20 seconds or less at 95-100% effort.  Think a 100m sprint, :20 on the Assault bike.  Anything that is a single movement and won’t be limited by strength or endurance.  With this energy system, you are 50% recovered in 20-30 seconds, and fully recovered in 4-5 minutes.

That leaves lactic training. This is the awful stuff. This is what we’ve been working Thursdays.  It’s where you feel like your muscles are starting to slow down and they may not be able to do the next rep…but then you do.  You grind through it, and your ability to mentally overcome how your body is feeling is where the growth comes.

Don’t confuse bad pain with lactic pain.  Bad pain is an injury.  You should stop immediately.  Lactic pain is the “pump” you feel after a long set of pull-ups or kettlebell swings.  It’s the “wobbly legs” after a bunch of lunges or air squats.  No danger here, as much as just testing your resolve to keep going without quitting.

In 15-20 minutes you’re 50% recovered, and in 1-2 hours you should be fully recovered. Keep in mind though, without proper mobility and recovery, this is where you’ll get DOMS (delayed onset muscle soreness) which is why foam rolling, lacrosse balls, barbell smashing, and other methods are paramount.  Along with proper hydration and rest of course.

I’m leaving a lot out here, and over simplifying things to an extreme just to cover the basics and keep it tight for the blog.  If you’d like to learn more, drop me an email or come see me in person!

Let’s have a great week of training!


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:

Gymnastic skill during aerobic sustainability (mu or pu + run or row)

Core stabilization, quad & calf endurance (WOD)

Tuesday:

Glute & hamstring strength (sumo deadlift)

Anaerobic lactic capacity (WOD)

Wednesday:

Shoulder pressing & quad strength (thrusters)

Vertical pulling & pressing endurance, hip extension (WOD)

Thursday:

MAP 5 (WOD)

Friday:

Glute & quad strength (high bar back squat)

Open prep (WOD)


Monday’s Training:

CrossFit:

A) 15 MIN AMRAP:
1 set of MU, CTB or PU

each break: 500m row or 400m run, alternating
*goal is for steady pace and sustainable sets on the gymnastics

B) WOD- 3 ROUNDS, 1 MIN/STATION:

DB WALKING LUNGE
DOUBLE-UNDERS
SIT-UPS

Fusion:

30 MIN AMRAP:

5 RING ROWS
10 BURPEES
15 AIR SQUATS
20 BOX JUMP / STEP UPS
25 SIT UPS
300 M ROW
400 M RUN

momWOD:

A) Body Composition:

3 SETS:
A1: DB BENCH PRESS @ 30X1; 8 Reps; 30 sec rest
A2: STANDING BACK ANCHORED DB HAMMER CURLS @ 30X1; 8 Reps; 30 Sec
A3: HOLLOW BODY / BENT KNEE MAX COMPRESSION HOLD :45 SEC; 30 Sec

B) ALT EMOM 18 MINUTES (6 SETS):

MIN 1: AIR ASSAULT 10-15 CAL MEN / 8-10 CAL WOMEN
MIN 2: 10 UNBROKEN WALL BALL
MIN 3: 10 BURPEES (AFAP)


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

15 MIN E3MOM:
4 SUMO DEADLIFT
*building in weight

B) WOD- 5 MIN AMRAP:

BURPEE BOX JUMPS

right into:

1 MIN MAX CAL ASSAULT BIKE

Fitness:

A) Strength, Technique, & Development:

3 SETS – On Coach Cue / Rotation:

A1: Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Seated DB Press @ 40X2; 8 Reps; 30 Sec Rest
A3: 10 x Burpees AFAP; rest 60 Sec

B) WOD- FOR TIME:
21-15-9

ROW (CALS)
WALL BALLS
BOX JUMPS
SIT UPS

Progressions:

A) Strength, Technique, & Development:

15 MIN E3MOM:
4 SUMO DEADLIFT
*building in weight

B) WOD- 5 MIN AMRAP:

BURPEE BOX JUMPS

right into:

1 MIN MAX CAL ASSAULT BIKE
Today’s guest blog needs no introduction, other than to say it is one of the sweetest things I’ve ever read. Women, prepare to swoon…

“I have had a handful of Open experiences and workouts at CrossFit High Voltage, but none compare to last year when I was judging my beautiful wife Andrea’s 16.2 Open Workout, which was:

Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 55 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 135 lb.
Stop at 20 minutes.

A workout that is determined on how far you are willing to go while trying to finish a specific amount of work within certain time domains.

I chose this as my favorite moment not just because it involves my wife but I saw a willingness and determination in her in this workout that I had never seen in her before that was so inspiring and rewarding.

She did the workout in a stacked heat near the garage door and withstood all the weights leading up to the second to last load. Having to do 9 squat cleans at 115#, Andrea was scared having never squat cleaned that weight before in a workout, and especially not after already having done 39 cleans at the previous weights.

With everyone else already done with their WOD, Andrea was the last one in her heat left . It was just her, the bar, and the community cheering her on (and of course myself judging/cheering her on. DUH!).

Andrea ended up finishing the workout making 4 of the 9 reps at 115#, but it was the last rep that melted my heart.

She was so frustrated and annoyed at the fact of how many lifts she missed at that weight that could have got her into the last round. With 15-20 seconds left, she looked at me and I remember walking over to her and saying, “Get this last one for me babe!”

She nodded her head, grasped the barbell and she successfully made her last lift with time running out on the clock. (Picture below).

That last rep is what makes these moments at these events at CFHV so memorable and worth signing up.

This was my most memorable Open memory because I got to witness my strong and gorgeous wife Andrea not give up and not allow a workout/weight get the best of her.


Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

10 MIN E2MOM:
4 THRUSTERS FROM RACK
*building in weight

B) WOD- “NATE”:

20 MIN AMRAP:

2 MUSCLE-UPS

4 HSPU

8 KB SWING (70/44#)

Fusion:

STATION A: AIR ASSAULT

EMOM 8: 40 SEC EASY PACE / 20 SEC HARD EFFORT (x 8 SETS)

REST 2 MIN

STATION B: ROW

EMOM 8: 40 SEC EASY PACE / 20 SEC HARD EFFORT (x 8 SETS)

REST 2 MIN

STATION C: KB & BURPEES

EMOM 8: 40 SEC EASY KB SWINGS / 20 SEC BURPEES AFAP (x 8 SETS)

+

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

momWOD:

A) Barbell Strength – COMPLEX:

6 SETS:

6 x BB Back Squats
6 x BB Good Mornings
6 x BB Alt. Forward Lunges (12 total)
Rest 90 Seconds between sets

WOD- 8 MIN AMRAP:

100 M RUN
10 BURPEES


Thursday’s Training:

CrossFit:

A) 30 MIN E5MOM:

6 POWER CLEANS (135/95#)
15 BAR FACING BURPEES

*try to accumulate 1 MIN DEAD HANG ON PULL-UP BAR before MIN 3 OF 5.
score is total seconds spent hanging

Fitness:

A) Strength, Technique & Development- UB Pushing:

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

B) WOD- 16 MIN AMRAP:

200 M ROW
20 SIT UPS
20 M BEAR CRAWL
20 M SINGLE ARM KB WAITER’S CARRY – EACH ARM
200 M RUN
20 M FARMER’S CARRY – EACH ARM

Progressions:

A) 30 MIN E5MOM:

6 POWER CLEANS (95/65#)
10-15 BAR FACING BURPEES

*try to accumulate 1 MIN DEAD HANG ON PULL-UP BAR before MIN 3 OF 5.
score is total seconds spent hanging