Welcome to Monday

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 just 3 days until the 21-day Nutrition Challenge begins, and I’m so excited!

We’ve made a few announcements about the program in classes, and I’ve had the great opportunity to chat with many of you about the details. I’ve heard so many questions, and I’m here to answer them.

I also have a big surprise coming for you on Wednesday night, May 10th, so read to the end to get the details!

FAQ

Q: How does it work?

A: The challenge is split up into 3 levels, from a basic clean-up that gets sugar and gluten out of your diet, to a hardcore diet that is Paleo-plus. All levels will give you better energy, better workouts, and improve body composition. Level 3 is very healing to basically any problem you have: bad sleep, brain fog, bad digestion, allergies, autoimmune issues, etc.

You’ll be given access to an online classroom, where you’ll have weekly modules. Each module will have a short video and a few downloadable handouts. We also have a Facebook group where you will be asked to post food journals (you can email them if you’re shy), and get involved with supporting your fellow challengers. You also get help from a nutrition coach through the whole program.

At the end of the challenge, we’ll have a big party to celebrate!

Q: Will I have to give up alcohol?

A: It depends on what level you choose. You are allowed certain alcohols in levels 1 and 2, but none is allowed in level 3.

Q: I’m too busy.

A: During this challenge, you can eat at restaurants, order food through Power Supply, and get quick and easy food options at the store. This isn’t meant to be a cook-all-your-food program. It helps you make better decisions when you are out, and shows you how to cook quickly and easily, if you can. I know plenty of busy people who eat this way all the time. Trust me, you have the time. And I’ll show you how to use it wisely.

Q: I’m going out of town, so I don’t know if it will be worth it.

A: I hear you. It’s overwhelming to think about being away from home and following a nutrition challenge, but I know from personal experience that it can be done. My diet has been challenge-approved 100% percent of the time, for the last 8 years of my life. I’ve gone through every life circumstance you can imagine while eating this way: post-surgery, pregnancy, traveling to over 32 countries, holidays, parties … you can absolutely eat this way while you are traveling. I promise to show you how!

Q: I’ve already done Whole 30. I don’t want to do it again.

A: This is not a Whole 30. It will not feel like a Whole 30, and you’ll be able to decide what’s right for your body, instead of going 100% Paleo.

Q: How much does it cost?

A: $60. Less than half of a 1-hour nutrition consultation with me. That means you get 3 weeks of coaching info for less than what it would normally cost you for a 1-hour session!

Q: How do I sign up?

A: In the CFHV lobby. Sign your name on the board, and do it ASAP! The sooner you sign up, the sooner you’ll get your materials, and the sooner you can prep.

Q: I already eat healthy, so I don’t know if I need this.

A: Everyone’s definition of “healthy” is different, so if you eat healthy and you still have some issues that are bothering you (weight, bad sleep, poor energy, bad digestion, etc), it can’t hurt to change something. The program is 100% worth it, even if you just get a few small tweaks to your diet that will take you from feeling 85% awesome to feeling 100% awesome.

Q: Can people who don’t come to the gym participate too?

A: Absolutely! Invite family and friends to sign up, too!

Free Goodies!

I’ll be at the gym on Wednesday, May 10th, for the evening classes. And I’ll have free samples of challenge-approved post-workout shakes and snacks! Come by, try them out, ask your questions, and get discounts on super high-quality supplements.

Be sure to sign up for the program soon! Prep begins Saturday!

Have more questions? Email me at arie.zieja@gmail.com

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 just 3 days until the 21-day Nutrition Challenge begins, and I’m so excited!

We’ve made a few announcements about the program in classes, and I’ve had the great opportunity to chat with many of you about the details. I’ve heard so many questions, and I’m here to answer them.

I also have a big surprise coming for you on Wednesday night, May 10th, so read to the end to get the details!

FAQ

Q: How does it work?

A: The challenge is split up into 3 levels, from a basic clean-up that gets sugar and gluten out of your diet, to a hardcore diet that is Paleo-plus. All levels will give you better energy, better workouts, and improve body composition. Level 3 is very healing to basically any problem you have: bad sleep, brain fog, bad digestion, allergies, autoimmune issues, etc.

You’ll be given access to an online classroom, where you’ll have weekly modules. Each module will have a short video and a few downloadable handouts. We also have a Facebook group where you will be asked to post food journals (you can email them if you’re shy), and get involved with supporting your fellow challengers. You also get help from a nutrition coach through the whole program.

At the end of the challenge, we’ll have a big party to celebrate!

Q: Will I have to give up alcohol?

A: It depends on what level you choose. You are allowed certain alcohols in levels 1 and 2, but none is allowed in level 3.

Q: I’m too busy.

A: During this challenge, you can eat at restaurants, order food through Power Supply, and get quick and easy food options at the store. This isn’t meant to be a cook-all-your-food program. It helps you make better decisions when you are out, and shows you how to cook quickly and easily, if you can. I know plenty of busy people who eat this way all the time. Trust me, you have the time. And I’ll show you how to use it wisely.

Q: I’m going out of town, so I don’t know if it will be worth it.

A: I hear you. It’s overwhelming to think about being away from home and following a nutrition challenge, but I know from personal experience that it can be done. My diet has been challenge-approved 100% percent of the time, for the last 8 years of my life. I’ve gone through every life circumstance you can imagine while eating this way: post-surgery, pregnancy, traveling to over 32 countries, holidays, parties … you can absolutely eat this way while you are traveling. I promise to show you how!

Q: I’ve already done Whole 30. I don’t want to do it again.

A: This is not a Whole 30. It will not feel like a Whole 30, and you’ll be able to decide what’s right for your body, instead of going 100% Paleo.

Q: How much does it cost?

A: $60. Less than half of a 1-hour nutrition consultation with me. That means you get 3 weeks of coaching info for less than what it would normally cost you for a 1-hour session!

Q: How do I sign up?

A: In the CFHV lobby. Sign your name on the board, and do it ASAP! The sooner you sign up, the sooner you’ll get your materials, and the sooner you can prep.

Q: I already eat healthy, so I don’t know if I need this.

A: Everyone’s definition of “healthy” is different, so if you eat healthy and you still have some issues that are bothering you (weight, bad sleep, poor energy, bad digestion, etc), it can’t hurt to change something. The program is 100% worth it, even if you just get a few small tweaks to your diet that will take you from feeling 85% awesome to feeling 100% awesome.

Q: Can people who don’t come to the gym participate too?

A: Absolutely! Invite family and friends to sign up, too!

Free Goodies!

I’ll be at the gym on Wednesday, May 10th, for the evening classes. And I’ll have free samples of challenge-approved post-workout shakes and snacks! Come by, try them out, ask your questions, and get discounts on super high-quality supplements.

Be sure to sign up for the program soon! Prep begins Saturday!

Have more questions? Email me at arie.zieja@gmail.com
Well, here we are going into our final week of the 2017 CrossFit Games Open.  It’s been a pretty great season so far!

At this point we’ve seen just about every movement, and 17.4 was pretty predictable. #calledit.

What that means is that we likely have some type of “Fran” variation left for this Friday.  We will see thrusters, probably with dumbbells for the first time, and we still have yet to see ring muscle-ups and double-unders this year.

My guess is some combo of the ring muscle-up and db thrusters, with double-unders thrown in between each round to keep us anaerobic while testing our ability to do some higher level skills.  Only time will tell!

One thing I know for sure is that we like to go out BIG!  Our Friday Night Lights for 17.4 was surprisingly one of our biggest of this year in attendance.  Check out this awesome video!:

No doubt we saw some pretty great efforts and I continue to burst at the seams with pride at the amazing and supportive community we have.  We had 3 drop-ins with us for FNL, and all of them had great things to say about how they were treated by all of you.

It’s nice to know we have a gym where everybody feels right at home, no matter their ability level or where they’re from.


This week our training will continue to keep us in “stasis” as we close out the Open.  You’ll definitely see touches on our remaining movements to prepare us for their possibility on Friday.

Next week will be a “de-load” week, where we’ll wind down and recover from the Open while we finish out March.  Starting the first week of April, we have an ALL-NEW TRAINING CYCLE!

This is the one I’ve hinted at via some other blog and Facebook posts.  This is the one where myself and some of the head coaches mapped out the entire next year of training for you all.

Specific and intelligent 8 week training cycles.  Targeted strength, Oly, & energy system training.  Gym-wide special bi-monthly events and competitions.

I’ve been hard at work laying out this groundwork for a few months now, and I’m so excited to share it with all of you!

…but in the meantime let’s get focused on our final week of the Open season, get pumped for 17.5, and a BIG party to blow the whole thing out.  Have a great week!


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:

Horizontal chest & back pressing strength (bench press)

Aerobic endurance, hip hinging, & abs (WOD)

Tuesday:

Vertical pulling & pressing (muscle-up drills)

Anaerobic lactic capacity/endurance

Wednesday:

Glute & hamstring development (deadlift, box step-up, banded shuffle)

Aerobic capacity, quad & glute endurance (thrusters & double-unders)

Thursday

Scapular & lower back composition (reverse snow angel & sorenson hold)

Uni-lateral core development (single-arm farmer’s carry)

Core stability & lower ab pulling (flr & hanging leg raises)

Friday:

Open WOD 17.5


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

EVERY :90 FOR 15 MIN:

BENCH PRESS

set 1 – 3 reps
set 2 – 3 reps
set 3 – 3 reps
set 4 – 3 reps
set 5 – 3 reps
set 6 – 3 rep
set 7 – 1 rep
set 8 – 1 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 14 MIN AMRAP:

30 RUSSIAN KB SWING (70/44#)
30 SIT-UPS
200M RUN

Fusion:

TABATA KB & CORE WORKOUT: (:20 ON/ :10 OFF)

Working “Tabata Style” – :20 ON/ :10 REST – switch movements every 30 SEC as rx’d:

:20 KB SWING (both hands) / :10 rest
:20 KB SWING – RIGHT ARM ONLY / :10 rest
:20 KB SWING – LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
x 2 SETS (8 MIN)

x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)

momWOD:

PART 1: EMOM 10

EMOM x 10 MINUTES:
3 BURPEES + AMRAP DB THRUSTERS*

Score is total # DB THRUSTERS. If you make it to 100 REPS before 10 Minutes, you can stop!

REST 2 MINUTES

PART 2: EMOM 10

EMOM x 10 MINUTES:
5 BOX JUMPS/ STEP UPS + AMRAP KB SWINGS*
Score is total # KB SWINGS. IF you make it to 100 Reps before 10 Minutes, you can stop!

REST 2 MINUTES

PART 3: EMOM 10

EMOM x 10 MINUTES:
5 SIT UPS + AMRAP SLAM BALLS*
Score is total # SLAM BALLS. IF you make it to 100 Reps before 10 Minutes, you can stop!


Tuesday’s Training:

CrossFit:

A1) FOUR SETS:

5 Peek-A-Boo Ring Swings
Rest as needed

A2) THREE SETS:

Box Jump-Up (low catch) + 2 Ring Dips
Rest as needed

A3) THREE SETS:
5-10 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN AMRAP**
10 pull ups
10 push ups
10 sit ups
10 squats

*at some point before the 9 minutes is up athletes must airbike 50/30 calories
*the calories do not need to be done all at once

**may upscale to**
3 muscle-ups
5 hspu
7 t2b
15 squats

Fitness:

A) 8 MINUTES:
1 MIN Double Under Practice
30 SEC Torso Twists / 30 SEC Touch Floor – Reach to Sky stretch
1 MIN Double Under Practice
30 SEC Alt. Lunges / 30 SEC Alt. Cossack Squats
1 MIN Double Under Practice
30 SEC Single Leg Glute Bridge R / 30 SEC Single Leg Glute Bridge L
1 MIN Double Under Practice
30 SEC Iron Cross / 30 SEC Scorpion

B) Strength, Technique & Development- THE DEADLIFT:

B1) 2 Reps E30SEC x 8 Sets – on coach cue (4 MINUTES)

B2) 3 REPS E90SEC x 6 SETS (9 MINUTES) – adding weight

C) WOD- 15 MIN TIME CAP:

50 DOUBLE UNDERS (100 SINGLES 2:1)
50 SIT UPS
10 SLAM BALLS
40 DOUBLE UNDERS
40 SIT UPS
10 SLAM BALLS
30 DOUBLE UNDERS
30 SIT UPS
10 SLAM BALLS
20 DOUBLE UNDERS
20 SIT UPS
10 SLAM BALLS
10 DOUBLE UNDERS
10 SIT UPS
10 SLAM BALLS

Progressions:

A1) FOUR SETS:

2-3 Peek-A-Boo Ring Swings or Ring C&D
Rest as needed

A2) THREE SETS:

Box Jump-Up (low catch) + 1 Ring Dip
Rest as needed

A3) THREE SETS:
3-5 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN AMRAP**

5 pull ups
10 push ups
15 sit ups
20 squats

*at some point before the 9 minutes is up athletes must airbike 50/30 calories
*the calories do not need to be done all at once

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 just 3 days until the 21-day Nutrition Challenge begins, and I’m so excited!

We’ve made a few announcements about the program in classes, and I’ve had the great opportunity to chat with many of you about the details. I’ve heard so many questions, and I’m here to answer them.

I also have a big surprise coming for you on Wednesday night, May 10th, so read to the end to get the details!

FAQ

Q: How does it work?

A: The challenge is split up into 3 levels, from a basic clean-up that gets sugar and gluten out of your diet, to a hardcore diet that is Paleo-plus. All levels will give you better energy, better workouts, and improve body composition. Level 3 is very healing to basically any problem you have: bad sleep, brain fog, bad digestion, allergies, autoimmune issues, etc.

You’ll be given access to an online classroom, where you’ll have weekly modules. Each module will have a short video and a few downloadable handouts. We also have a Facebook group where you will be asked to post food journals (you can email them if you’re shy), and get involved with supporting your fellow challengers. You also get help from a nutrition coach through the whole program.

At the end of the challenge, we’ll have a big party to celebrate!

Q: Will I have to give up alcohol?

A: It depends on what level you choose. You are allowed certain alcohols in levels 1 and 2, but none is allowed in level 3.

Q: I’m too busy.

A: During this challenge, you can eat at restaurants, order food through Power Supply, and get quick and easy food options at the store. This isn’t meant to be a cook-all-your-food program. It helps you make better decisions when you are out, and shows you how to cook quickly and easily, if you can. I know plenty of busy people who eat this way all the time. Trust me, you have the time. And I’ll show you how to use it wisely.

Q: I’m going out of town, so I don’t know if it will be worth it.

A: I hear you. It’s overwhelming to think about being away from home and following a nutrition challenge, but I know from personal experience that it can be done. My diet has been challenge-approved 100% percent of the time, for the last 8 years of my life. I’ve gone through every life circumstance you can imagine while eating this way: post-surgery, pregnancy, traveling to over 32 countries, holidays, parties … you can absolutely eat this way while you are traveling. I promise to show you how!

Q: I’ve already done Whole 30. I don’t want to do it again.

A: This is not a Whole 30. It will not feel like a Whole 30, and you’ll be able to decide what’s right for your body, instead of going 100% Paleo.

Q: How much does it cost?

A: $60. Less than half of a 1-hour nutrition consultation with me. That means you get 3 weeks of coaching info for less than what it would normally cost you for a 1-hour session!

Q: How do I sign up?

A: In the CFHV lobby. Sign your name on the board, and do it ASAP! The sooner you sign up, the sooner you’ll get your materials, and the sooner you can prep.

Q: I already eat healthy, so I don’t know if I need this.

A: Everyone’s definition of “healthy” is different, so if you eat healthy and you still have some issues that are bothering you (weight, bad sleep, poor energy, bad digestion, etc), it can’t hurt to change something. The program is 100% worth it, even if you just get a few small tweaks to your diet that will take you from feeling 85% awesome to feeling 100% awesome.

Q: Can people who don’t come to the gym participate too?

A: Absolutely! Invite family and friends to sign up, too!

Free Goodies!

I’ll be at the gym on Wednesday, May 10th, for the evening classes. And I’ll have free samples of challenge-approved post-workout shakes and snacks! Come by, try them out, ask your questions, and get discounts on super high-quality supplements.

Be sure to sign up for the program soon! Prep begins Saturday!

Have more questions? Email me at arie.zieja@gmail.com
Well, here we are going into our final week of the 2017 CrossFit Games Open.  It’s been a pretty great season so far!

At this point we’ve seen just about every movement, and 17.4 was pretty predictable. #calledit.

What that means is that we likely have some type of “Fran” variation left for this Friday.  We will see thrusters, probably with dumbbells for the first time, and we still have yet to see ring muscle-ups and double-unders this year.

My guess is some combo of the ring muscle-up and db thrusters, with double-unders thrown in between each round to keep us anaerobic while testing our ability to do some higher level skills.  Only time will tell!

One thing I know for sure is that we like to go out BIG!  Our Friday Night Lights for 17.4 was surprisingly one of our biggest of this year in attendance.  Check out this awesome video!:

No doubt we saw some pretty great efforts and I continue to burst at the seams with pride at the amazing and supportive community we have.  We had 3 drop-ins with us for FNL, and all of them had great things to say about how they were treated by all of you.

It’s nice to know we have a gym where everybody feels right at home, no matter their ability level or where they’re from.


This week our training will continue to keep us in “stasis” as we close out the Open.  You’ll definitely see touches on our remaining movements to prepare us for their possibility on Friday.

Next week will be a “de-load” week, where we’ll wind down and recover from the Open while we finish out March.  Starting the first week of April, we have an ALL-NEW TRAINING CYCLE!

This is the one I’ve hinted at via some other blog and Facebook posts.  This is the one where myself and some of the head coaches mapped out the entire next year of training for you all.

Specific and intelligent 8 week training cycles.  Targeted strength, Oly, & energy system training.  Gym-wide special bi-monthly events and competitions.

I’ve been hard at work laying out this groundwork for a few months now, and I’m so excited to share it with all of you!

…but in the meantime let’s get focused on our final week of the Open season, get pumped for 17.5, and a BIG party to blow the whole thing out.  Have a great week!


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:

Horizontal chest & back pressing strength (bench press)

Aerobic endurance, hip hinging, & abs (WOD)

Tuesday:

Vertical pulling & pressing (muscle-up drills)

Anaerobic lactic capacity/endurance

Wednesday:

Glute & hamstring development (deadlift, box step-up, banded shuffle)

Aerobic capacity, quad & glute endurance (thrusters & double-unders)

Thursday

Scapular & lower back composition (reverse snow angel & sorenson hold)

Uni-lateral core development (single-arm farmer’s carry)

Core stability & lower ab pulling (flr & hanging leg raises)

Friday:

Open WOD 17.5


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

EVERY :90 FOR 15 MIN:

BENCH PRESS

set 1 – 3 reps
set 2 – 3 reps
set 3 – 3 reps
set 4 – 3 reps
set 5 – 3 reps
set 6 – 3 rep
set 7 – 1 rep
set 8 – 1 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 14 MIN AMRAP:

30 RUSSIAN KB SWING (70/44#)
30 SIT-UPS
200M RUN

Fusion:

TABATA KB & CORE WORKOUT: (:20 ON/ :10 OFF)

Working “Tabata Style” – :20 ON/ :10 REST – switch movements every 30 SEC as rx’d:

:20 KB SWING (both hands) / :10 rest
:20 KB SWING – RIGHT ARM ONLY / :10 rest
:20 KB SWING – LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
x 2 SETS (8 MIN)

x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)

momWOD:

PART 1: EMOM 10

EMOM x 10 MINUTES:
3 BURPEES + AMRAP DB THRUSTERS*

Score is total # DB THRUSTERS. If you make it to 100 REPS before 10 Minutes, you can stop!

REST 2 MINUTES

PART 2: EMOM 10

EMOM x 10 MINUTES:
5 BOX JUMPS/ STEP UPS + AMRAP KB SWINGS*
Score is total # KB SWINGS. IF you make it to 100 Reps before 10 Minutes, you can stop!

REST 2 MINUTES

PART 3: EMOM 10

EMOM x 10 MINUTES:
5 SIT UPS + AMRAP SLAM BALLS*
Score is total # SLAM BALLS. IF you make it to 100 Reps before 10 Minutes, you can stop!


Tuesday’s Training:

CrossFit:

A1) FOUR SETS:

5 Peek-A-Boo Ring Swings
Rest as needed

A2) THREE SETS:

Box Jump-Up (low catch) + 2 Ring Dips
Rest as needed

A3) THREE SETS:
5-10 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN AMRAP**
10 pull ups
10 push ups
10 sit ups
10 squats

*at some point before the 9 minutes is up athletes must airbike 50/30 calories
*the calories do not need to be done all at once

**may upscale to**
3 muscle-ups
5 hspu
7 t2b
15 squats

Fitness:

A) 8 MINUTES:
1 MIN Double Under Practice
30 SEC Torso Twists / 30 SEC Touch Floor – Reach to Sky stretch
1 MIN Double Under Practice
30 SEC Alt. Lunges / 30 SEC Alt. Cossack Squats
1 MIN Double Under Practice
30 SEC Single Leg Glute Bridge R / 30 SEC Single Leg Glute Bridge L
1 MIN Double Under Practice
30 SEC Iron Cross / 30 SEC Scorpion

B) Strength, Technique & Development- THE DEADLIFT:

B1) 2 Reps E30SEC x 8 Sets – on coach cue (4 MINUTES)

B2) 3 REPS E90SEC x 6 SETS (9 MINUTES) – adding weight

C) WOD- 15 MIN TIME CAP:

50 DOUBLE UNDERS (100 SINGLES 2:1)
50 SIT UPS
10 SLAM BALLS
40 DOUBLE UNDERS
40 SIT UPS
10 SLAM BALLS
30 DOUBLE UNDERS
30 SIT UPS
10 SLAM BALLS
20 DOUBLE UNDERS
20 SIT UPS
10 SLAM BALLS
10 DOUBLE UNDERS
10 SIT UPS
10 SLAM BALLS

Progressions:

A1) FOUR SETS:

2-3 Peek-A-Boo Ring Swings or Ring C&D
Rest as needed

A2) THREE SETS:

Box Jump-Up (low catch) + 1 Ring Dip
Rest as needed

A3) THREE SETS:
3-5 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN AMRAP**

5 pull ups
10 push ups
15 sit ups
20 squats

*at some point before the 9 minutes is up athletes must airbike 50/30 calories
*the calories do not need to be done all at once

So here we have it.  The final WOD, and the final Friday Night Lights for 2017.

Our predictions were pretty close, and if you did Wednesday’s WOD, you already have a pretty good idea what this will feel like.  Yesterday we had a 7 min amrap of 12 thrusters & 30 double-unders.  The weight was lighter than 17.5, but the reps were more, so it will feel very similar.

The good news is you should be well prepared and have a decent indication of how to pace this one. As we’ve seen in previous years, this one you HAVE to finish.

There is a 40 minute cap, but it shouldn’t take any of you that long.  If you’ve never done double-unders before, this probably isn’t the WOD to try them out for the first time.

If you’ve got consistent dubz, but they’re just spotty, give it a go!

This is going to be a mental test.  It will be VERY important for you to pick up that bar before you think you are ready to.  What your body is capable of, and what your mind is telling you will be very different things.

Breathing is important too.  Rest at the top of your thrusters.  Don’t put that bar down for anything.  The weight is light enough, and it’s only 9 reps at a time.  You gotta push. You gotta struggle a little bit.  You gotta grow as an athlete with this one.

As always, you won’t be alone.  I expect the entire CFHV community to come out for our final FNL.  Let’s go out in a blaze of glory with the biggest attendance ever for a FNL.

Even if you aren’t doing the WOD, or did it earlier in the day, please come out to support.  We’ll order some pizzas for after, hang out, and enjoy each other’s company.

Please feel free to bring some food to share.  You’ve all earned it, it’s been a great 5 weeks, and we all need a moment to celebrate!


  • Our theme is CrossFit High Voltage colors! So come represent your home, wear your favorite CFHV shirt or apparel.
  • Dr. Nataly will be in the house with ptWOD to help you all get warm, or work out the kinks afterward
  • We also have DJ Ben back from week 1 of FNL to spin the tunes and get you fired up to throw it down.
  • This is a LONG one, so we’ll have a special “early bird” first heat start at 5:00pm this time.   Sign-up for heats will start at 4:30pm as always.

Schedule this Weekend:

  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 9am: Shred Sesh
  • Saturday @ 10am: NO Oly- extended open gym at this time! (Oly returns NEXT Saturday!)
  • Saturday @ 11:30-1:30: Open Gym
  • Sunday @ 10am: Energizer Long WOD
  • Sunday @ 11am: Second Chance Sunday (miss FNL or OG on Saturday?  Come get your 17.4 on here!)

…so that just leaves one question.

What’s the WOD??


Friday’s Training:

CrossFit:

10 ROUNDS FOR TIME (40 MIN CAP):

  • 9 THRUSTERS (95/65#)
  • 35 DOUBLE-UNDERS

*scaled: (65/45#) (single unders

*55+: (65/45#)

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 just 3 days until the 21-day Nutrition Challenge begins, and I’m so excited!

We’ve made a few announcements about the program in classes, and I’ve had the great opportunity to chat with many of you about the details. I’ve heard so many questions, and I’m here to answer them.

I also have a big surprise coming for you on Wednesday night, May 10th, so read to the end to get the details!

FAQ

Q: How does it work?

A: The challenge is split up into 3 levels, from a basic clean-up that gets sugar and gluten out of your diet, to a hardcore diet that is Paleo-plus. All levels will give you better energy, better workouts, and improve body composition. Level 3 is very healing to basically any problem you have: bad sleep, brain fog, bad digestion, allergies, autoimmune issues, etc.

You’ll be given access to an online classroom, where you’ll have weekly modules. Each module will have a short video and a few downloadable handouts. We also have a Facebook group where you will be asked to post food journals (you can email them if you’re shy), and get involved with supporting your fellow challengers. You also get help from a nutrition coach through the whole program.

At the end of the challenge, we’ll have a big party to celebrate!

Q: Will I have to give up alcohol?

A: It depends on what level you choose. You are allowed certain alcohols in levels 1 and 2, but none is allowed in level 3.

Q: I’m too busy.

A: During this challenge, you can eat at restaurants, order food through Power Supply, and get quick and easy food options at the store. This isn’t meant to be a cook-all-your-food program. It helps you make better decisions when you are out, and shows you how to cook quickly and easily, if you can. I know plenty of busy people who eat this way all the time. Trust me, you have the time. And I’ll show you how to use it wisely.

Q: I’m going out of town, so I don’t know if it will be worth it.

A: I hear you. It’s overwhelming to think about being away from home and following a nutrition challenge, but I know from personal experience that it can be done. My diet has been challenge-approved 100% percent of the time, for the last 8 years of my life. I’ve gone through every life circumstance you can imagine while eating this way: post-surgery, pregnancy, traveling to over 32 countries, holidays, parties … you can absolutely eat this way while you are traveling. I promise to show you how!

Q: I’ve already done Whole 30. I don’t want to do it again.

A: This is not a Whole 30. It will not feel like a Whole 30, and you’ll be able to decide what’s right for your body, instead of going 100% Paleo.

Q: How much does it cost?

A: $60. Less than half of a 1-hour nutrition consultation with me. That means you get 3 weeks of coaching info for less than what it would normally cost you for a 1-hour session!

Q: How do I sign up?

A: In the CFHV lobby. Sign your name on the board, and do it ASAP! The sooner you sign up, the sooner you’ll get your materials, and the sooner you can prep.

Q: I already eat healthy, so I don’t know if I need this.

A: Everyone’s definition of “healthy” is different, so if you eat healthy and you still have some issues that are bothering you (weight, bad sleep, poor energy, bad digestion, etc), it can’t hurt to change something. The program is 100% worth it, even if you just get a few small tweaks to your diet that will take you from feeling 85% awesome to feeling 100% awesome.

Q: Can people who don’t come to the gym participate too?

A: Absolutely! Invite family and friends to sign up, too!

Free Goodies!

I’ll be at the gym on Wednesday, May 10th, for the evening classes. And I’ll have free samples of challenge-approved post-workout shakes and snacks! Come by, try them out, ask your questions, and get discounts on super high-quality supplements.

Be sure to sign up for the program soon! Prep begins Saturday!

Have more questions? Email me at arie.zieja@gmail.com
Well, here we are going into our final week of the 2017 CrossFit Games Open.  It’s been a pretty great season so far!

At this point we’ve seen just about every movement, and 17.4 was pretty predictable. #calledit.

What that means is that we likely have some type of “Fran” variation left for this Friday.  We will see thrusters, probably with dumbbells for the first time, and we still have yet to see ring muscle-ups and double-unders this year.

My guess is some combo of the ring muscle-up and db thrusters, with double-unders thrown in between each round to keep us anaerobic while testing our ability to do some higher level skills.  Only time will tell!

One thing I know for sure is that we like to go out BIG!  Our Friday Night Lights for 17.4 was surprisingly one of our biggest of this year in attendance.  Check out this awesome video!:

No doubt we saw some pretty great efforts and I continue to burst at the seams with pride at the amazing and supportive community we have.  We had 3 drop-ins with us for FNL, and all of them had great things to say about how they were treated by all of you.

It’s nice to know we have a gym where everybody feels right at home, no matter their ability level or where they’re from.


This week our training will continue to keep us in “stasis” as we close out the Open.  You’ll definitely see touches on our remaining movements to prepare us for their possibility on Friday.

Next week will be a “de-load” week, where we’ll wind down and recover from the Open while we finish out March.  Starting the first week of April, we have an ALL-NEW TRAINING CYCLE!

This is the one I’ve hinted at via some other blog and Facebook posts.  This is the one where myself and some of the head coaches mapped out the entire next year of training for you all.

Specific and intelligent 8 week training cycles.  Targeted strength, Oly, & energy system training.  Gym-wide special bi-monthly events and competitions.

I’ve been hard at work laying out this groundwork for a few months now, and I’m so excited to share it with all of you!

…but in the meantime let’s get focused on our final week of the Open season, get pumped for 17.5, and a BIG party to blow the whole thing out.  Have a great week!


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:

Horizontal chest & back pressing strength (bench press)

Aerobic endurance, hip hinging, & abs (WOD)

Tuesday:

Vertical pulling & pressing (muscle-up drills)

Anaerobic lactic capacity/endurance

Wednesday:

Glute & hamstring development (deadlift, box step-up, banded shuffle)

Aerobic capacity, quad & glute endurance (thrusters & double-unders)

Thursday

Scapular & lower back composition (reverse snow angel & sorenson hold)

Uni-lateral core development (single-arm farmer’s carry)

Core stability & lower ab pulling (flr & hanging leg raises)

Friday:

Open WOD 17.5


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

EVERY :90 FOR 15 MIN:

BENCH PRESS

set 1 – 3 reps
set 2 – 3 reps
set 3 – 3 reps
set 4 – 3 reps
set 5 – 3 reps
set 6 – 3 rep
set 7 – 1 rep
set 8 – 1 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 14 MIN AMRAP:

30 RUSSIAN KB SWING (70/44#)
30 SIT-UPS
200M RUN

Fusion:

TABATA KB & CORE WORKOUT: (:20 ON/ :10 OFF)

Working “Tabata Style” – :20 ON/ :10 REST – switch movements every 30 SEC as rx’d:

:20 KB SWING (both hands) / :10 rest
:20 KB SWING – RIGHT ARM ONLY / :10 rest
:20 KB SWING – LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
x 2 SETS (8 MIN)

x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)

momWOD:

PART 1: EMOM 10

EMOM x 10 MINUTES:
3 BURPEES + AMRAP DB THRUSTERS*

Score is total # DB THRUSTERS. If you make it to 100 REPS before 10 Minutes, you can stop!

REST 2 MINUTES

PART 2: EMOM 10

EMOM x 10 MINUTES:
5 BOX JUMPS/ STEP UPS + AMRAP KB SWINGS*
Score is total # KB SWINGS. IF you make it to 100 Reps before 10 Minutes, you can stop!

REST 2 MINUTES

PART 3: EMOM 10

EMOM x 10 MINUTES:
5 SIT UPS + AMRAP SLAM BALLS*
Score is total # SLAM BALLS. IF you make it to 100 Reps before 10 Minutes, you can stop!


Tuesday’s Training:

CrossFit:

A1) FOUR SETS:

5 Peek-A-Boo Ring Swings
Rest as needed

A2) THREE SETS:

Box Jump-Up (low catch) + 2 Ring Dips
Rest as needed

A3) THREE SETS:
5-10 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN AMRAP**
10 pull ups
10 push ups
10 sit ups
10 squats

*at some point before the 9 minutes is up athletes must airbike 50/30 calories
*the calories do not need to be done all at once

**may upscale to**
3 muscle-ups
5 hspu
7 t2b
15 squats

Fitness:

A) 8 MINUTES:
1 MIN Double Under Practice
30 SEC Torso Twists / 30 SEC Touch Floor – Reach to Sky stretch
1 MIN Double Under Practice
30 SEC Alt. Lunges / 30 SEC Alt. Cossack Squats
1 MIN Double Under Practice
30 SEC Single Leg Glute Bridge R / 30 SEC Single Leg Glute Bridge L
1 MIN Double Under Practice
30 SEC Iron Cross / 30 SEC Scorpion

B) Strength, Technique & Development- THE DEADLIFT:

B1) 2 Reps E30SEC x 8 Sets – on coach cue (4 MINUTES)

B2) 3 REPS E90SEC x 6 SETS (9 MINUTES) – adding weight

C) WOD- 15 MIN TIME CAP:

50 DOUBLE UNDERS (100 SINGLES 2:1)
50 SIT UPS
10 SLAM BALLS
40 DOUBLE UNDERS
40 SIT UPS
10 SLAM BALLS
30 DOUBLE UNDERS
30 SIT UPS
10 SLAM BALLS
20 DOUBLE UNDERS
20 SIT UPS
10 SLAM BALLS
10 DOUBLE UNDERS
10 SIT UPS
10 SLAM BALLS

Progressions:

A1) FOUR SETS:

2-3 Peek-A-Boo Ring Swings or Ring C&D
Rest as needed

A2) THREE SETS:

Box Jump-Up (low catch) + 1 Ring Dip
Rest as needed

A3) THREE SETS:
3-5 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN AMRAP**

5 pull ups
10 push ups
15 sit ups
20 squats

*at some point before the 9 minutes is up athletes must airbike 50/30 calories
*the calories do not need to be done all at once

So here we have it.  The final WOD, and the final Friday Night Lights for 2017.

Our predictions were pretty close, and if you did Wednesday’s WOD, you already have a pretty good idea what this will feel like.  Yesterday we had a 7 min amrap of 12 thrusters & 30 double-unders.  The weight was lighter than 17.5, but the reps were more, so it will feel very similar.

The good news is you should be well prepared and have a decent indication of how to pace this one. As we’ve seen in previous years, this one you HAVE to finish.

There is a 40 minute cap, but it shouldn’t take any of you that long.  If you’ve never done double-unders before, this probably isn’t the WOD to try them out for the first time.

If you’ve got consistent dubz, but they’re just spotty, give it a go!

This is going to be a mental test.  It will be VERY important for you to pick up that bar before you think you are ready to.  What your body is capable of, and what your mind is telling you will be very different things.

Breathing is important too.  Rest at the top of your thrusters.  Don’t put that bar down for anything.  The weight is light enough, and it’s only 9 reps at a time.  You gotta push. You gotta struggle a little bit.  You gotta grow as an athlete with this one.

As always, you won’t be alone.  I expect the entire CFHV community to come out for our final FNL.  Let’s go out in a blaze of glory with the biggest attendance ever for a FNL.

Even if you aren’t doing the WOD, or did it earlier in the day, please come out to support.  We’ll order some pizzas for after, hang out, and enjoy each other’s company.

Please feel free to bring some food to share.  You’ve all earned it, it’s been a great 5 weeks, and we all need a moment to celebrate!


  • Our theme is CrossFit High Voltage colors! So come represent your home, wear your favorite CFHV shirt or apparel.
  • Dr. Nataly will be in the house with ptWOD to help you all get warm, or work out the kinks afterward
  • We also have DJ Ben back from week 1 of FNL to spin the tunes and get you fired up to throw it down.
  • This is a LONG one, so we’ll have a special “early bird” first heat start at 5:00pm this time.   Sign-up for heats will start at 4:30pm as always.

Schedule this Weekend:

  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 9am: Shred Sesh
  • Saturday @ 10am: NO Oly- extended open gym at this time! (Oly returns NEXT Saturday!)
  • Saturday @ 11:30-1:30: Open Gym
  • Sunday @ 10am: Energizer Long WOD
  • Sunday @ 11am: Second Chance Sunday (miss FNL or OG on Saturday?  Come get your 17.4 on here!)

…so that just leaves one question.

What’s the WOD??


Friday’s Training:

CrossFit:

10 ROUNDS FOR TIME (40 MIN CAP):

  • 9 THRUSTERS (95/65#)
  • 35 DOUBLE-UNDERS

*scaled: (65/45#) (single unders

*55+: (65/45#)

 

CROSSFIT:

A) 12 MIN TO ROTATE THROUGH:

  • A1) 6-10 RING ROWS @3110

  • A2) 30 BANDED PULL-APARTS 

  • A3) 15-20 GHD SIT-UPS 

*Resting as needed for quality


B) WOD- FOR TIME:

  • 50 CAL ROW

  • 40 WALL BALL (20/14#)

  • 30 BURPEE BOX JUMP-OVERS (24″/20″)

  • 40 CAL ROW

  • 30 WALL BALL

  • 20 BURPEE BOX JUMP-OVERS

  • 30 CAL ROW

  • 20 WALL BALL

  • 10 BURPEE BOX JUMP-OVERS

 

 

FITNESS:

Group Warmup & Mobility:

8 MINUTES:

  • 1 MIN Double Under Practice

  • :30 Torso Twists / :30 Touch Floor – Reach to Sky stretch

  • 1 MIN Double Under Practice

  • :30 Alt. Lunges / :30 Alt. Cossack Squats

  • 1 MIN Double Under Practice

  • :30 Single Leg Glute Bridge R / :30 Single Leg Glute Bridge L

  • 1 MIN Double Under Practice

  • :30 Iron Cross / :30 Scorpion


3 SETS:

  • A1: 6 ROMANIAN DEADLIFT @ 30X1; REST :30

  • A2: 8 PENDLAY ROW; REST :60


WOD: AMRAP 15:

  • 15 KB SWINGS

  • 15 BOX JUMP/ STEP UPS

  • 15 SIT UPS

 

PROGRESSIONS:

A) 12 MIN TO ROTATE THROUGH:

A1) 4-6 RING ROWS @3110

A2) 15 BANDED PULL APARTS

A3)  15-20 V-UPS or STRAIGHT LEG SIT-UPS

*resting as needed for quality


B) WOD- FOR TIME:

50 CAL ROW
40 WALL BALL (14/10#)
30 BURPEE BOX JUMP-OVERS (20″)
40 CAL ROW
30 WALL BALL
20 BURPEE BOX JUMP-OVERS
30 CAL ROW
20 WALL BALL
10 BURPEE BOX JUMP-OVERS

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 just 3 days until the 21-day Nutrition Challenge begins, and I’m so excited!

We’ve made a few announcements about the program in classes, and I’ve had the great opportunity to chat with many of you about the details. I’ve heard so many questions, and I’m here to answer them.

I also have a big surprise coming for you on Wednesday night, May 10th, so read to the end to get the details!

FAQ

Q: How does it work?

A: The challenge is split up into 3 levels, from a basic clean-up that gets sugar and gluten out of your diet, to a hardcore diet that is Paleo-plus. All levels will give you better energy, better workouts, and improve body composition. Level 3 is very healing to basically any problem you have: bad sleep, brain fog, bad digestion, allergies, autoimmune issues, etc.

You’ll be given access to an online classroom, where you’ll have weekly modules. Each module will have a short video and a few downloadable handouts. We also have a Facebook group where you will be asked to post food journals (you can email them if you’re shy), and get involved with supporting your fellow challengers. You also get help from a nutrition coach through the whole program.

At the end of the challenge, we’ll have a big party to celebrate!

Q: Will I have to give up alcohol?

A: It depends on what level you choose. You are allowed certain alcohols in levels 1 and 2, but none is allowed in level 3.

Q: I’m too busy.

A: During this challenge, you can eat at restaurants, order food through Power Supply, and get quick and easy food options at the store. This isn’t meant to be a cook-all-your-food program. It helps you make better decisions when you are out, and shows you how to cook quickly and easily, if you can. I know plenty of busy people who eat this way all the time. Trust me, you have the time. And I’ll show you how to use it wisely.

Q: I’m going out of town, so I don’t know if it will be worth it.

A: I hear you. It’s overwhelming to think about being away from home and following a nutrition challenge, but I know from personal experience that it can be done. My diet has been challenge-approved 100% percent of the time, for the last 8 years of my life. I’ve gone through every life circumstance you can imagine while eating this way: post-surgery, pregnancy, traveling to over 32 countries, holidays, parties … you can absolutely eat this way while you are traveling. I promise to show you how!

Q: I’ve already done Whole 30. I don’t want to do it again.

A: This is not a Whole 30. It will not feel like a Whole 30, and you’ll be able to decide what’s right for your body, instead of going 100% Paleo.

Q: How much does it cost?

A: $60. Less than half of a 1-hour nutrition consultation with me. That means you get 3 weeks of coaching info for less than what it would normally cost you for a 1-hour session!

Q: How do I sign up?

A: In the CFHV lobby. Sign your name on the board, and do it ASAP! The sooner you sign up, the sooner you’ll get your materials, and the sooner you can prep.

Q: I already eat healthy, so I don’t know if I need this.

A: Everyone’s definition of “healthy” is different, so if you eat healthy and you still have some issues that are bothering you (weight, bad sleep, poor energy, bad digestion, etc), it can’t hurt to change something. The program is 100% worth it, even if you just get a few small tweaks to your diet that will take you from feeling 85% awesome to feeling 100% awesome.

Q: Can people who don’t come to the gym participate too?

A: Absolutely! Invite family and friends to sign up, too!

Free Goodies!

I’ll be at the gym on Wednesday, May 10th, for the evening classes. And I’ll have free samples of challenge-approved post-workout shakes and snacks! Come by, try them out, ask your questions, and get discounts on super high-quality supplements.

Be sure to sign up for the program soon! Prep begins Saturday!

Have more questions? Email me at arie.zieja@gmail.com
Well, here we are going into our final week of the 2017 CrossFit Games Open.  It’s been a pretty great season so far!

At this point we’ve seen just about every movement, and 17.4 was pretty predictable. #calledit.

What that means is that we likely have some type of “Fran” variation left for this Friday.  We will see thrusters, probably with dumbbells for the first time, and we still have yet to see ring muscle-ups and double-unders this year.

My guess is some combo of the ring muscle-up and db thrusters, with double-unders thrown in between each round to keep us anaerobic while testing our ability to do some higher level skills.  Only time will tell!

One thing I know for sure is that we like to go out BIG!  Our Friday Night Lights for 17.4 was surprisingly one of our biggest of this year in attendance.  Check out this awesome video!:

No doubt we saw some pretty great efforts and I continue to burst at the seams with pride at the amazing and supportive community we have.  We had 3 drop-ins with us for FNL, and all of them had great things to say about how they were treated by all of you.

It’s nice to know we have a gym where everybody feels right at home, no matter their ability level or where they’re from.


This week our training will continue to keep us in “stasis” as we close out the Open.  You’ll definitely see touches on our remaining movements to prepare us for their possibility on Friday.

Next week will be a “de-load” week, where we’ll wind down and recover from the Open while we finish out March.  Starting the first week of April, we have an ALL-NEW TRAINING CYCLE!

This is the one I’ve hinted at via some other blog and Facebook posts.  This is the one where myself and some of the head coaches mapped out the entire next year of training for you all.

Specific and intelligent 8 week training cycles.  Targeted strength, Oly, & energy system training.  Gym-wide special bi-monthly events and competitions.

I’ve been hard at work laying out this groundwork for a few months now, and I’m so excited to share it with all of you!

…but in the meantime let’s get focused on our final week of the Open season, get pumped for 17.5, and a BIG party to blow the whole thing out.  Have a great week!


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:

Horizontal chest & back pressing strength (bench press)

Aerobic endurance, hip hinging, & abs (WOD)

Tuesday:

Vertical pulling & pressing (muscle-up drills)

Anaerobic lactic capacity/endurance

Wednesday:

Glute & hamstring development (deadlift, box step-up, banded shuffle)

Aerobic capacity, quad & glute endurance (thrusters & double-unders)

Thursday

Scapular & lower back composition (reverse snow angel & sorenson hold)

Uni-lateral core development (single-arm farmer’s carry)

Core stability & lower ab pulling (flr & hanging leg raises)

Friday:

Open WOD 17.5


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

EVERY :90 FOR 15 MIN:

BENCH PRESS

set 1 – 3 reps
set 2 – 3 reps
set 3 – 3 reps
set 4 – 3 reps
set 5 – 3 reps
set 6 – 3 rep
set 7 – 1 rep
set 8 – 1 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 14 MIN AMRAP:

30 RUSSIAN KB SWING (70/44#)
30 SIT-UPS
200M RUN

Fusion:

TABATA KB & CORE WORKOUT: (:20 ON/ :10 OFF)

Working “Tabata Style” – :20 ON/ :10 REST – switch movements every 30 SEC as rx’d:

:20 KB SWING (both hands) / :10 rest
:20 KB SWING – RIGHT ARM ONLY / :10 rest
:20 KB SWING – LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
x 2 SETS (8 MIN)

x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)

momWOD:

PART 1: EMOM 10

EMOM x 10 MINUTES:
3 BURPEES + AMRAP DB THRUSTERS*

Score is total # DB THRUSTERS. If you make it to 100 REPS before 10 Minutes, you can stop!

REST 2 MINUTES

PART 2: EMOM 10

EMOM x 10 MINUTES:
5 BOX JUMPS/ STEP UPS + AMRAP KB SWINGS*
Score is total # KB SWINGS. IF you make it to 100 Reps before 10 Minutes, you can stop!

REST 2 MINUTES

PART 3: EMOM 10

EMOM x 10 MINUTES:
5 SIT UPS + AMRAP SLAM BALLS*
Score is total # SLAM BALLS. IF you make it to 100 Reps before 10 Minutes, you can stop!


Tuesday’s Training:

CrossFit:

A1) FOUR SETS:

5 Peek-A-Boo Ring Swings
Rest as needed

A2) THREE SETS:

Box Jump-Up (low catch) + 2 Ring Dips
Rest as needed

A3) THREE SETS:
5-10 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN AMRAP**
10 pull ups
10 push ups
10 sit ups
10 squats

*at some point before the 9 minutes is up athletes must airbike 50/30 calories
*the calories do not need to be done all at once

**may upscale to**
3 muscle-ups
5 hspu
7 t2b
15 squats

Fitness:

A) 8 MINUTES:
1 MIN Double Under Practice
30 SEC Torso Twists / 30 SEC Touch Floor – Reach to Sky stretch
1 MIN Double Under Practice
30 SEC Alt. Lunges / 30 SEC Alt. Cossack Squats
1 MIN Double Under Practice
30 SEC Single Leg Glute Bridge R / 30 SEC Single Leg Glute Bridge L
1 MIN Double Under Practice
30 SEC Iron Cross / 30 SEC Scorpion

B) Strength, Technique & Development- THE DEADLIFT:

B1) 2 Reps E30SEC x 8 Sets – on coach cue (4 MINUTES)

B2) 3 REPS E90SEC x 6 SETS (9 MINUTES) – adding weight

C) WOD- 15 MIN TIME CAP:

50 DOUBLE UNDERS (100 SINGLES 2:1)
50 SIT UPS
10 SLAM BALLS
40 DOUBLE UNDERS
40 SIT UPS
10 SLAM BALLS
30 DOUBLE UNDERS
30 SIT UPS
10 SLAM BALLS
20 DOUBLE UNDERS
20 SIT UPS
10 SLAM BALLS
10 DOUBLE UNDERS
10 SIT UPS
10 SLAM BALLS

Progressions:

A1) FOUR SETS:

2-3 Peek-A-Boo Ring Swings or Ring C&D
Rest as needed

A2) THREE SETS:

Box Jump-Up (low catch) + 1 Ring Dip
Rest as needed

A3) THREE SETS:
3-5 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN AMRAP**

5 pull ups
10 push ups
15 sit ups
20 squats

*at some point before the 9 minutes is up athletes must airbike 50/30 calories
*the calories do not need to be done all at once

So here we have it.  The final WOD, and the final Friday Night Lights for 2017.

Our predictions were pretty close, and if you did Wednesday’s WOD, you already have a pretty good idea what this will feel like.  Yesterday we had a 7 min amrap of 12 thrusters & 30 double-unders.  The weight was lighter than 17.5, but the reps were more, so it will feel very similar.

The good news is you should be well prepared and have a decent indication of how to pace this one. As we’ve seen in previous years, this one you HAVE to finish.

There is a 40 minute cap, but it shouldn’t take any of you that long.  If you’ve never done double-unders before, this probably isn’t the WOD to try them out for the first time.

If you’ve got consistent dubz, but they’re just spotty, give it a go!

This is going to be a mental test.  It will be VERY important for you to pick up that bar before you think you are ready to.  What your body is capable of, and what your mind is telling you will be very different things.

Breathing is important too.  Rest at the top of your thrusters.  Don’t put that bar down for anything.  The weight is light enough, and it’s only 9 reps at a time.  You gotta push. You gotta struggle a little bit.  You gotta grow as an athlete with this one.

As always, you won’t be alone.  I expect the entire CFHV community to come out for our final FNL.  Let’s go out in a blaze of glory with the biggest attendance ever for a FNL.

Even if you aren’t doing the WOD, or did it earlier in the day, please come out to support.  We’ll order some pizzas for after, hang out, and enjoy each other’s company.

Please feel free to bring some food to share.  You’ve all earned it, it’s been a great 5 weeks, and we all need a moment to celebrate!


  • Our theme is CrossFit High Voltage colors! So come represent your home, wear your favorite CFHV shirt or apparel.
  • Dr. Nataly will be in the house with ptWOD to help you all get warm, or work out the kinks afterward
  • We also have DJ Ben back from week 1 of FNL to spin the tunes and get you fired up to throw it down.
  • This is a LONG one, so we’ll have a special “early bird” first heat start at 5:00pm this time.   Sign-up for heats will start at 4:30pm as always.

Schedule this Weekend:

  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 9am: Shred Sesh
  • Saturday @ 10am: NO Oly- extended open gym at this time! (Oly returns NEXT Saturday!)
  • Saturday @ 11:30-1:30: Open Gym
  • Sunday @ 10am: Energizer Long WOD
  • Sunday @ 11am: Second Chance Sunday (miss FNL or OG on Saturday?  Come get your 17.4 on here!)

…so that just leaves one question.

What’s the WOD??


Friday’s Training:

CrossFit:

10 ROUNDS FOR TIME (40 MIN CAP):

  • 9 THRUSTERS (95/65#)
  • 35 DOUBLE-UNDERS

*scaled: (65/45#) (single unders

*55+: (65/45#)

 

CROSSFIT:

A) 12 MIN TO ROTATE THROUGH:

  • A1) 6-10 RING ROWS @3110

  • A2) 30 BANDED PULL-APARTS 

  • A3) 15-20 GHD SIT-UPS 

*Resting as needed for quality


B) WOD- FOR TIME:

  • 50 CAL ROW

  • 40 WALL BALL (20/14#)

  • 30 BURPEE BOX JUMP-OVERS (24″/20″)

  • 40 CAL ROW

  • 30 WALL BALL

  • 20 BURPEE BOX JUMP-OVERS

  • 30 CAL ROW

  • 20 WALL BALL

  • 10 BURPEE BOX JUMP-OVERS

 

 

FITNESS:

Group Warmup & Mobility:

8 MINUTES:

  • 1 MIN Double Under Practice

  • :30 Torso Twists / :30 Touch Floor – Reach to Sky stretch

  • 1 MIN Double Under Practice

  • :30 Alt. Lunges / :30 Alt. Cossack Squats

  • 1 MIN Double Under Practice

  • :30 Single Leg Glute Bridge R / :30 Single Leg Glute Bridge L

  • 1 MIN Double Under Practice

  • :30 Iron Cross / :30 Scorpion


3 SETS:

  • A1: 6 ROMANIAN DEADLIFT @ 30X1; REST :30

  • A2: 8 PENDLAY ROW; REST :60


WOD: AMRAP 15:

  • 15 KB SWINGS

  • 15 BOX JUMP/ STEP UPS

  • 15 SIT UPS

 

PROGRESSIONS:

A) 12 MIN TO ROTATE THROUGH:

A1) 4-6 RING ROWS @3110

A2) 15 BANDED PULL APARTS

A3)  15-20 V-UPS or STRAIGHT LEG SIT-UPS

*resting as needed for quality


B) WOD- FOR TIME:

50 CAL ROW
40 WALL BALL (14/10#)
30 BURPEE BOX JUMP-OVERS (20″)
40 CAL ROW
30 WALL BALL
20 BURPEE BOX JUMP-OVERS
30 CAL ROW
20 WALL BALL
10 BURPEE BOX JUMP-OVERS

Sometimes you can’t wait for something to be over.  If it’s a difficult or challenging time, it can’t possibly come soon enough.

Others times the end of something is bittersweet, maybe a little sad, and if nothing else just the change can bring a little anxiety.

Today we have a couple of good-byes, and while neither can easily be put into a specific category, both should be celebrated and welcomed as important times of positive change.

As I’m sure you may have guessed the first farewell is the 2017 Open.  It’s been a great season filled with amazing memories, breath-throughs, PRs, excitement, and fun.  It’s one of my most favorite times of the year. Just check out this video, and you’ll see what I mean:

I don’t just love it because of all of the personal fun and growth there is for me.  I love it most as I get to see all of you come together and support each other and push yourselves a little outside your comfort zone.

I love the camaraderie and bonding I see.  I love the new friendships formed.  I love the tears of happiness, and the screams of sorrow.  It’s all part of an amazing time that I am privileged to witness and guide as our community changes and grows.

This leads me to the other good-bye for today.

This will be the last week for Coach House at CrossFit High Voltage.  If you don’t know by now, last year was really big for him!  He got married, has a baby on the way, and even embarked upon a new career path.

That path is going to be taking him and his family up north to the Seattle area in April, and so we must bid him a fond farewell.  Before I get all sappy though, here’s some words from the man himself.

“Hi everybody. By now, some of you may know, but for those who don’t, my last day of coaching here at CFHV will be at end of March.
 
And I just wanted to say goodbye!
 
Two BIG thank you’s are in order. 

First, to Tim and Carly, who started CFHV. They took me in back in November of 2011, when I didn’t know anyone, or anything, here in LA. They gave me path for my health that, while I may have strayed, has got me more on course than anything previously. Whether that was with paleo challenges, high expectations in our workouts, or stepping up my mental game by allowing me to become a coach here. My path in life has been altered by them and for the best! And I’m very grateful for them allowing me to be part of their lives.
 
Second, to Chico and Dan. They had a tall order when taking over CFHV, and I’m quite grateful that they kept me on the coaching staff. They afforded me a lot of respect during that transition period, allowing me to air any issues or voice any ideas to make the gym better for all of you, and I appreciate that. I also appreciate their friendships, especially over the last couple of years as I have transitioned (well, transitioning) into a different career path. They were some of the first people I got to know here in Southern California, and they embraced me into the group with open arms. So thank you for it all.
 
I lied, there’s a third BIG thank you, and it’s to all of you! It has been nothing short of a pleasure and an honor to coach you, and more importantly, to get to know you. CrossFit is truly amazing in that sense. It brings together so many people from different walks of life, and being part of that has been nothing short of wonderful. I hope for the best for each one of you.
 
Keep growing, keep bettering yourself, and keep kicking ass!
 
Cheers!”

I personally will miss House in particular.  He was one of my best friends here at the gym.  As quiet and reluctant as he was when he first came here, I swept him up and decided he was going to be part of the group…whether he wanted to or not.

I made him do crazy workouts with me.  I made him endlessly practice skills with me.  I made him come in on days the gym was closed to train.  I made him come to coaching certifications with me whether he wanted to or not.

When he started coaching, he was my very first “shadow”.  I couldn’t wait to try and help teach him everything I knew about coaching, and learn from him along the way too.  We coached Tuesdays and Thursdays together every week for the better part of a year, until eventually those classes became his.

We went to Regionals together, went on weekend trips together, and celebrated many birthdays, weddings, parties, and Open seasons together.

He has always been someone I could count on to be of the highest quality of character, and to be a voice of reason and honest counter when an important decision was to be made.

He’s funny, thoughtful, kind, loyal, intelligent, and strong…and we’re lucky to have had him for the time we did.

This is his last week, so make sure to say thank you and wish him good luck!

 


Training Notes:

This week is a light and fun week of training to transition us after the Open.  You can easily come in every day.  No pressure, just have fun!

Beginning with April will begin our ALL-NEW programming cycle.  More about that in Wednesday’s blog.


 Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

FRONT SQUAT:
every 90 seconds for 15 min:
set 1 – 5 reps
set 2 – 5 reps
set 3 – 4 reps
set 4 – 4 reps
set 5 – 3 reps
set 6 – 3 rep
set 7 – 2 rep
set 8 – 2 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 12 MIN AMRAP:

20 DEADLIFT (205/145#)
15 CAL ASSAULT
10 HSPU

Fusion:

Movements rotate EMOM for 15 MINUTES (5 SETS). P1 Works for AMRAP 30 SEC, then rests while P2 works for AMRAP 30 SEC. Mirror movements.

PART A: Partner Up (You Go / I Go) (15 MINUTES)

PULL UPS (Sub RING ROWS)
PUSH UPS
AIR SQUATS

REST 1 MINUTE

PART B: Same format as above, new movements (15 MINUTES):

KB SWINGS
SIT UPS
BURPEES

REST 1 MINUTE

momWOD:

A) 3 SETS:

A1: Ring Rows @ 40X2; 4-6 Reps; rest 20 Sec
A2: Single Arm DB Waiter’s Carry x 30 Feet Each Arm; rest 20 sec
A3: 30 Sec Max Compression hold; rest 60 sec

B) WOD: STATION ROTATION – ALT EMOM x 5 SETS (15 MINUTES):

MIN 1: AIR ASSAULT – 20 SEC MAX EFFORT / 40 SEC REST
MIN 2: KB SWINGS
MIN 3: BURPEE BOX JUMPS/ STEP UPS


Tuesday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 6-10 RING ROWS @3110

A2) 30 BANDED PULL APARTS

A3) 15-20 GHD SIT-UPS

*resting as needed for quality

B) WOD- FOR TIME:

50 CAL ROW
40 WALL BALL (20/14#)
30 BURPEE BOX JUMP-OVERS (24″/20″)
40 CAL ROW
30 WALL BALL
20 BURPEE BOX JUMP-OVERS
30 CAL ROW
20 WALL BALL
10 BURPEE BOX JUMP-OVERS

Fitness:

A) Strength, Technique, & Development:

3 SETS:
A1: ROMANIAN DEADLIFT @ 30X1; 6 Reps; rest 30 sec
A2: PENDLAY ROW x 8 REPS; rest 60 sec

B) WOD: 15 MIN AMRAP:

15 KB SWINGS
15 BOX JUMP/ STEP UPS
15 SIT UPS

Progressions:

A) 12 MIN TO ROTATE THROUGH:

A1) 4-6 RING ROWS @3110

A2) 15 BANDED PULL APARTS

A3)  15-20 V-UPS or STRAIGHT LEG SIT-UPS

*resting as needed for quality

B) WOD- FOR TIME:

50 CAL ROW
40 WALL BALL (14/10#)
30 BURPEE BOX JUMP-OVERS (20″)
40 CAL ROW
30 WALL BALL
20 BURPEE BOX JUMP-OVERS
30 CAL ROW
20 WALL BALL
10 BURPEE BOX JUMP-OVERS

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 just 3 days until the 21-day Nutrition Challenge begins, and I’m so excited!

We’ve made a few announcements about the program in classes, and I’ve had the great opportunity to chat with many of you about the details. I’ve heard so many questions, and I’m here to answer them.

I also have a big surprise coming for you on Wednesday night, May 10th, so read to the end to get the details!

FAQ

Q: How does it work?

A: The challenge is split up into 3 levels, from a basic clean-up that gets sugar and gluten out of your diet, to a hardcore diet that is Paleo-plus. All levels will give you better energy, better workouts, and improve body composition. Level 3 is very healing to basically any problem you have: bad sleep, brain fog, bad digestion, allergies, autoimmune issues, etc.

You’ll be given access to an online classroom, where you’ll have weekly modules. Each module will have a short video and a few downloadable handouts. We also have a Facebook group where you will be asked to post food journals (you can email them if you’re shy), and get involved with supporting your fellow challengers. You also get help from a nutrition coach through the whole program.

At the end of the challenge, we’ll have a big party to celebrate!

Q: Will I have to give up alcohol?

A: It depends on what level you choose. You are allowed certain alcohols in levels 1 and 2, but none is allowed in level 3.

Q: I’m too busy.

A: During this challenge, you can eat at restaurants, order food through Power Supply, and get quick and easy food options at the store. This isn’t meant to be a cook-all-your-food program. It helps you make better decisions when you are out, and shows you how to cook quickly and easily, if you can. I know plenty of busy people who eat this way all the time. Trust me, you have the time. And I’ll show you how to use it wisely.

Q: I’m going out of town, so I don’t know if it will be worth it.

A: I hear you. It’s overwhelming to think about being away from home and following a nutrition challenge, but I know from personal experience that it can be done. My diet has been challenge-approved 100% percent of the time, for the last 8 years of my life. I’ve gone through every life circumstance you can imagine while eating this way: post-surgery, pregnancy, traveling to over 32 countries, holidays, parties … you can absolutely eat this way while you are traveling. I promise to show you how!

Q: I’ve already done Whole 30. I don’t want to do it again.

A: This is not a Whole 30. It will not feel like a Whole 30, and you’ll be able to decide what’s right for your body, instead of going 100% Paleo.

Q: How much does it cost?

A: $60. Less than half of a 1-hour nutrition consultation with me. That means you get 3 weeks of coaching info for less than what it would normally cost you for a 1-hour session!

Q: How do I sign up?

A: In the CFHV lobby. Sign your name on the board, and do it ASAP! The sooner you sign up, the sooner you’ll get your materials, and the sooner you can prep.

Q: I already eat healthy, so I don’t know if I need this.

A: Everyone’s definition of “healthy” is different, so if you eat healthy and you still have some issues that are bothering you (weight, bad sleep, poor energy, bad digestion, etc), it can’t hurt to change something. The program is 100% worth it, even if you just get a few small tweaks to your diet that will take you from feeling 85% awesome to feeling 100% awesome.

Q: Can people who don’t come to the gym participate too?

A: Absolutely! Invite family and friends to sign up, too!

Free Goodies!

I’ll be at the gym on Wednesday, May 10th, for the evening classes. And I’ll have free samples of challenge-approved post-workout shakes and snacks! Come by, try them out, ask your questions, and get discounts on super high-quality supplements.

Be sure to sign up for the program soon! Prep begins Saturday!

Have more questions? Email me at arie.zieja@gmail.com
Well, here we are going into our final week of the 2017 CrossFit Games Open.  It’s been a pretty great season so far!

At this point we’ve seen just about every movement, and 17.4 was pretty predictable. #calledit.

What that means is that we likely have some type of “Fran” variation left for this Friday.  We will see thrusters, probably with dumbbells for the first time, and we still have yet to see ring muscle-ups and double-unders this year.

My guess is some combo of the ring muscle-up and db thrusters, with double-unders thrown in between each round to keep us anaerobic while testing our ability to do some higher level skills.  Only time will tell!

One thing I know for sure is that we like to go out BIG!  Our Friday Night Lights for 17.4 was surprisingly one of our biggest of this year in attendance.  Check out this awesome video!:

No doubt we saw some pretty great efforts and I continue to burst at the seams with pride at the amazing and supportive community we have.  We had 3 drop-ins with us for FNL, and all of them had great things to say about how they were treated by all of you.

It’s nice to know we have a gym where everybody feels right at home, no matter their ability level or where they’re from.


This week our training will continue to keep us in “stasis” as we close out the Open.  You’ll definitely see touches on our remaining movements to prepare us for their possibility on Friday.

Next week will be a “de-load” week, where we’ll wind down and recover from the Open while we finish out March.  Starting the first week of April, we have an ALL-NEW TRAINING CYCLE!

This is the one I’ve hinted at via some other blog and Facebook posts.  This is the one where myself and some of the head coaches mapped out the entire next year of training for you all.

Specific and intelligent 8 week training cycles.  Targeted strength, Oly, & energy system training.  Gym-wide special bi-monthly events and competitions.

I’ve been hard at work laying out this groundwork for a few months now, and I’m so excited to share it with all of you!

…but in the meantime let’s get focused on our final week of the Open season, get pumped for 17.5, and a BIG party to blow the whole thing out.  Have a great week!


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:

Horizontal chest & back pressing strength (bench press)

Aerobic endurance, hip hinging, & abs (WOD)

Tuesday:

Vertical pulling & pressing (muscle-up drills)

Anaerobic lactic capacity/endurance

Wednesday:

Glute & hamstring development (deadlift, box step-up, banded shuffle)

Aerobic capacity, quad & glute endurance (thrusters & double-unders)

Thursday

Scapular & lower back composition (reverse snow angel & sorenson hold)

Uni-lateral core development (single-arm farmer’s carry)

Core stability & lower ab pulling (flr & hanging leg raises)

Friday:

Open WOD 17.5


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

EVERY :90 FOR 15 MIN:

BENCH PRESS

set 1 – 3 reps
set 2 – 3 reps
set 3 – 3 reps
set 4 – 3 reps
set 5 – 3 reps
set 6 – 3 rep
set 7 – 1 rep
set 8 – 1 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 14 MIN AMRAP:

30 RUSSIAN KB SWING (70/44#)
30 SIT-UPS
200M RUN

Fusion:

TABATA KB & CORE WORKOUT: (:20 ON/ :10 OFF)

Working “Tabata Style” – :20 ON/ :10 REST – switch movements every 30 SEC as rx’d:

:20 KB SWING (both hands) / :10 rest
:20 KB SWING – RIGHT ARM ONLY / :10 rest
:20 KB SWING – LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
x 2 SETS (8 MIN)

x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)

momWOD:

PART 1: EMOM 10

EMOM x 10 MINUTES:
3 BURPEES + AMRAP DB THRUSTERS*

Score is total # DB THRUSTERS. If you make it to 100 REPS before 10 Minutes, you can stop!

REST 2 MINUTES

PART 2: EMOM 10

EMOM x 10 MINUTES:
5 BOX JUMPS/ STEP UPS + AMRAP KB SWINGS*
Score is total # KB SWINGS. IF you make it to 100 Reps before 10 Minutes, you can stop!

REST 2 MINUTES

PART 3: EMOM 10

EMOM x 10 MINUTES:
5 SIT UPS + AMRAP SLAM BALLS*
Score is total # SLAM BALLS. IF you make it to 100 Reps before 10 Minutes, you can stop!


Tuesday’s Training:

CrossFit:

A1) FOUR SETS:

5 Peek-A-Boo Ring Swings
Rest as needed

A2) THREE SETS:

Box Jump-Up (low catch) + 2 Ring Dips
Rest as needed

A3) THREE SETS:
5-10 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN AMRAP**
10 pull ups
10 push ups
10 sit ups
10 squats

*at some point before the 9 minutes is up athletes must airbike 50/30 calories
*the calories do not need to be done all at once

**may upscale to**
3 muscle-ups
5 hspu
7 t2b
15 squats

Fitness:

A) 8 MINUTES:
1 MIN Double Under Practice
30 SEC Torso Twists / 30 SEC Touch Floor – Reach to Sky stretch
1 MIN Double Under Practice
30 SEC Alt. Lunges / 30 SEC Alt. Cossack Squats
1 MIN Double Under Practice
30 SEC Single Leg Glute Bridge R / 30 SEC Single Leg Glute Bridge L
1 MIN Double Under Practice
30 SEC Iron Cross / 30 SEC Scorpion

B) Strength, Technique & Development- THE DEADLIFT:

B1) 2 Reps E30SEC x 8 Sets – on coach cue (4 MINUTES)

B2) 3 REPS E90SEC x 6 SETS (9 MINUTES) – adding weight

C) WOD- 15 MIN TIME CAP:

50 DOUBLE UNDERS (100 SINGLES 2:1)
50 SIT UPS
10 SLAM BALLS
40 DOUBLE UNDERS
40 SIT UPS
10 SLAM BALLS
30 DOUBLE UNDERS
30 SIT UPS
10 SLAM BALLS
20 DOUBLE UNDERS
20 SIT UPS
10 SLAM BALLS
10 DOUBLE UNDERS
10 SIT UPS
10 SLAM BALLS

Progressions:

A1) FOUR SETS:

2-3 Peek-A-Boo Ring Swings or Ring C&D
Rest as needed

A2) THREE SETS:

Box Jump-Up (low catch) + 1 Ring Dip
Rest as needed

A3) THREE SETS:
3-5 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN AMRAP**

5 pull ups
10 push ups
15 sit ups
20 squats

*at some point before the 9 minutes is up athletes must airbike 50/30 calories
*the calories do not need to be done all at once

So here we have it.  The final WOD, and the final Friday Night Lights for 2017.

Our predictions were pretty close, and if you did Wednesday’s WOD, you already have a pretty good idea what this will feel like.  Yesterday we had a 7 min amrap of 12 thrusters & 30 double-unders.  The weight was lighter than 17.5, but the reps were more, so it will feel very similar.

The good news is you should be well prepared and have a decent indication of how to pace this one. As we’ve seen in previous years, this one you HAVE to finish.

There is a 40 minute cap, but it shouldn’t take any of you that long.  If you’ve never done double-unders before, this probably isn’t the WOD to try them out for the first time.

If you’ve got consistent dubz, but they’re just spotty, give it a go!

This is going to be a mental test.  It will be VERY important for you to pick up that bar before you think you are ready to.  What your body is capable of, and what your mind is telling you will be very different things.

Breathing is important too.  Rest at the top of your thrusters.  Don’t put that bar down for anything.  The weight is light enough, and it’s only 9 reps at a time.  You gotta push. You gotta struggle a little bit.  You gotta grow as an athlete with this one.

As always, you won’t be alone.  I expect the entire CFHV community to come out for our final FNL.  Let’s go out in a blaze of glory with the biggest attendance ever for a FNL.

Even if you aren’t doing the WOD, or did it earlier in the day, please come out to support.  We’ll order some pizzas for after, hang out, and enjoy each other’s company.

Please feel free to bring some food to share.  You’ve all earned it, it’s been a great 5 weeks, and we all need a moment to celebrate!


  • Our theme is CrossFit High Voltage colors! So come represent your home, wear your favorite CFHV shirt or apparel.
  • Dr. Nataly will be in the house with ptWOD to help you all get warm, or work out the kinks afterward
  • We also have DJ Ben back from week 1 of FNL to spin the tunes and get you fired up to throw it down.
  • This is a LONG one, so we’ll have a special “early bird” first heat start at 5:00pm this time.   Sign-up for heats will start at 4:30pm as always.

Schedule this Weekend:

  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 9am: Shred Sesh
  • Saturday @ 10am: NO Oly- extended open gym at this time! (Oly returns NEXT Saturday!)
  • Saturday @ 11:30-1:30: Open Gym
  • Sunday @ 10am: Energizer Long WOD
  • Sunday @ 11am: Second Chance Sunday (miss FNL or OG on Saturday?  Come get your 17.4 on here!)

…so that just leaves one question.

What’s the WOD??


Friday’s Training:

CrossFit:

10 ROUNDS FOR TIME (40 MIN CAP):

  • 9 THRUSTERS (95/65#)
  • 35 DOUBLE-UNDERS

*scaled: (65/45#) (single unders

*55+: (65/45#)

 

CROSSFIT:

A) 12 MIN TO ROTATE THROUGH:

  • A1) 6-10 RING ROWS @3110

  • A2) 30 BANDED PULL-APARTS 

  • A3) 15-20 GHD SIT-UPS 

*Resting as needed for quality


B) WOD- FOR TIME:

  • 50 CAL ROW

  • 40 WALL BALL (20/14#)

  • 30 BURPEE BOX JUMP-OVERS (24″/20″)

  • 40 CAL ROW

  • 30 WALL BALL

  • 20 BURPEE BOX JUMP-OVERS

  • 30 CAL ROW

  • 20 WALL BALL

  • 10 BURPEE BOX JUMP-OVERS

 

 

FITNESS:

Group Warmup & Mobility:

8 MINUTES:

  • 1 MIN Double Under Practice

  • :30 Torso Twists / :30 Touch Floor – Reach to Sky stretch

  • 1 MIN Double Under Practice

  • :30 Alt. Lunges / :30 Alt. Cossack Squats

  • 1 MIN Double Under Practice

  • :30 Single Leg Glute Bridge R / :30 Single Leg Glute Bridge L

  • 1 MIN Double Under Practice

  • :30 Iron Cross / :30 Scorpion


3 SETS:

  • A1: 6 ROMANIAN DEADLIFT @ 30X1; REST :30

  • A2: 8 PENDLAY ROW; REST :60


WOD: AMRAP 15:

  • 15 KB SWINGS

  • 15 BOX JUMP/ STEP UPS

  • 15 SIT UPS

 

PROGRESSIONS:

A) 12 MIN TO ROTATE THROUGH:

A1) 4-6 RING ROWS @3110

A2) 15 BANDED PULL APARTS

A3)  15-20 V-UPS or STRAIGHT LEG SIT-UPS

*resting as needed for quality


B) WOD- FOR TIME:

50 CAL ROW
40 WALL BALL (14/10#)
30 BURPEE BOX JUMP-OVERS (20″)
40 CAL ROW
30 WALL BALL
20 BURPEE BOX JUMP-OVERS
30 CAL ROW
20 WALL BALL
10 BURPEE BOX JUMP-OVERS

Sometimes you can’t wait for something to be over.  If it’s a difficult or challenging time, it can’t possibly come soon enough.

Others times the end of something is bittersweet, maybe a little sad, and if nothing else just the change can bring a little anxiety.

Today we have a couple of good-byes, and while neither can easily be put into a specific category, both should be celebrated and welcomed as important times of positive change.

As I’m sure you may have guessed the first farewell is the 2017 Open.  It’s been a great season filled with amazing memories, breath-throughs, PRs, excitement, and fun.  It’s one of my most favorite times of the year. Just check out this video, and you’ll see what I mean:

I don’t just love it because of all of the personal fun and growth there is for me.  I love it most as I get to see all of you come together and support each other and push yourselves a little outside your comfort zone.

I love the camaraderie and bonding I see.  I love the new friendships formed.  I love the tears of happiness, and the screams of sorrow.  It’s all part of an amazing time that I am privileged to witness and guide as our community changes and grows.

This leads me to the other good-bye for today.

This will be the last week for Coach House at CrossFit High Voltage.  If you don’t know by now, last year was really big for him!  He got married, has a baby on the way, and even embarked upon a new career path.

That path is going to be taking him and his family up north to the Seattle area in April, and so we must bid him a fond farewell.  Before I get all sappy though, here’s some words from the man himself.

“Hi everybody. By now, some of you may know, but for those who don’t, my last day of coaching here at CFHV will be at end of March.
 
And I just wanted to say goodbye!
 
Two BIG thank you’s are in order. 

First, to Tim and Carly, who started CFHV. They took me in back in November of 2011, when I didn’t know anyone, or anything, here in LA. They gave me path for my health that, while I may have strayed, has got me more on course than anything previously. Whether that was with paleo challenges, high expectations in our workouts, or stepping up my mental game by allowing me to become a coach here. My path in life has been altered by them and for the best! And I’m very grateful for them allowing me to be part of their lives.
 
Second, to Chico and Dan. They had a tall order when taking over CFHV, and I’m quite grateful that they kept me on the coaching staff. They afforded me a lot of respect during that transition period, allowing me to air any issues or voice any ideas to make the gym better for all of you, and I appreciate that. I also appreciate their friendships, especially over the last couple of years as I have transitioned (well, transitioning) into a different career path. They were some of the first people I got to know here in Southern California, and they embraced me into the group with open arms. So thank you for it all.
 
I lied, there’s a third BIG thank you, and it’s to all of you! It has been nothing short of a pleasure and an honor to coach you, and more importantly, to get to know you. CrossFit is truly amazing in that sense. It brings together so many people from different walks of life, and being part of that has been nothing short of wonderful. I hope for the best for each one of you.
 
Keep growing, keep bettering yourself, and keep kicking ass!
 
Cheers!”

I personally will miss House in particular.  He was one of my best friends here at the gym.  As quiet and reluctant as he was when he first came here, I swept him up and decided he was going to be part of the group…whether he wanted to or not.

I made him do crazy workouts with me.  I made him endlessly practice skills with me.  I made him come in on days the gym was closed to train.  I made him come to coaching certifications with me whether he wanted to or not.

When he started coaching, he was my very first “shadow”.  I couldn’t wait to try and help teach him everything I knew about coaching, and learn from him along the way too.  We coached Tuesdays and Thursdays together every week for the better part of a year, until eventually those classes became his.

We went to Regionals together, went on weekend trips together, and celebrated many birthdays, weddings, parties, and Open seasons together.

He has always been someone I could count on to be of the highest quality of character, and to be a voice of reason and honest counter when an important decision was to be made.

He’s funny, thoughtful, kind, loyal, intelligent, and strong…and we’re lucky to have had him for the time we did.

This is his last week, so make sure to say thank you and wish him good luck!

 


Training Notes:

This week is a light and fun week of training to transition us after the Open.  You can easily come in every day.  No pressure, just have fun!

Beginning with April will begin our ALL-NEW programming cycle.  More about that in Wednesday’s blog.


 Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

FRONT SQUAT:
every 90 seconds for 15 min:
set 1 – 5 reps
set 2 – 5 reps
set 3 – 4 reps
set 4 – 4 reps
set 5 – 3 reps
set 6 – 3 rep
set 7 – 2 rep
set 8 – 2 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 12 MIN AMRAP:

20 DEADLIFT (205/145#)
15 CAL ASSAULT
10 HSPU

Fusion:

Movements rotate EMOM for 15 MINUTES (5 SETS). P1 Works for AMRAP 30 SEC, then rests while P2 works for AMRAP 30 SEC. Mirror movements.

PART A: Partner Up (You Go / I Go) (15 MINUTES)

PULL UPS (Sub RING ROWS)
PUSH UPS
AIR SQUATS

REST 1 MINUTE

PART B: Same format as above, new movements (15 MINUTES):

KB SWINGS
SIT UPS
BURPEES

REST 1 MINUTE

momWOD:

A) 3 SETS:

A1: Ring Rows @ 40X2; 4-6 Reps; rest 20 Sec
A2: Single Arm DB Waiter’s Carry x 30 Feet Each Arm; rest 20 sec
A3: 30 Sec Max Compression hold; rest 60 sec

B) WOD: STATION ROTATION – ALT EMOM x 5 SETS (15 MINUTES):

MIN 1: AIR ASSAULT – 20 SEC MAX EFFORT / 40 SEC REST
MIN 2: KB SWINGS
MIN 3: BURPEE BOX JUMPS/ STEP UPS


Tuesday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 6-10 RING ROWS @3110

A2) 30 BANDED PULL APARTS

A3) 15-20 GHD SIT-UPS

*resting as needed for quality

B) WOD- FOR TIME:

50 CAL ROW
40 WALL BALL (20/14#)
30 BURPEE BOX JUMP-OVERS (24″/20″)
40 CAL ROW
30 WALL BALL
20 BURPEE BOX JUMP-OVERS
30 CAL ROW
20 WALL BALL
10 BURPEE BOX JUMP-OVERS

Fitness:

A) Strength, Technique, & Development:

3 SETS:
A1: ROMANIAN DEADLIFT @ 30X1; 6 Reps; rest 30 sec
A2: PENDLAY ROW x 8 REPS; rest 60 sec

B) WOD: 15 MIN AMRAP:

15 KB SWINGS
15 BOX JUMP/ STEP UPS
15 SIT UPS

Progressions:

A) 12 MIN TO ROTATE THROUGH:

A1) 4-6 RING ROWS @3110

A2) 15 BANDED PULL APARTS

A3)  15-20 V-UPS or STRAIGHT LEG SIT-UPS

*resting as needed for quality

B) WOD- FOR TIME:

50 CAL ROW
40 WALL BALL (14/10#)
30 BURPEE BOX JUMP-OVERS (20″)
40 CAL ROW
30 WALL BALL
20 BURPEE BOX JUMP-OVERS
30 CAL ROW
20 WALL BALL
10 BURPEE BOX JUMP-OVERS

 

CROSSFIT:

 A) 15 MIN- build to a tough triple:

  • SUMO DEADLIFT


B) 10 MIN- build to a tough single:

  • WEIGHTED CHIN-UP


C) 10 MIN- build to a tough double:

  • BENCH PRESS


D) 3 MIN:

  • MAX CAL ASSUALT BIKE

 

FUSION:

Group Warmup & Mobility:

WARM-UP PACE – 10 MIN LOCOMOTION & FLOW:

  • 10 M BEAR CRAWL

  • 10 M DUCK WALK

  • 10 M HORSE WALK

  • 10 M LIZARD WALK

  • 10 M OSTRICH WALK

    +

  • 10 SINGLE ARM BEAR – TO – BRIDGE

  • 10 SINGLE LEG GLUTE BRIDGES (each leg)

  • 10 SIT UPS


30 MIN AMRAP: Groups of 3 – Station rotation, pace set by Farmer’s Carry:

  • P1: FARMER’S CARRY 100 M (Switch arms at 50 M) + SINGLE ARM WAITER’S CARRY 100 M (Switch arms at 50 M)

  • P2: AIR ASSAULT

  • P3: ROW


CASH OUT:

  • TABATA SIT UPS

 

momWOD:

Group Warmup & Mobility:

3 SETS:

  • :15 EASY + :15 HARD – AIR ASSAULT

    +

  • RED BANDED LATERAL WALKS (10 STEPS EACH WAY) + 10 SQUATS + 10 GLUTE BRIDGES

    +

  • SMALL PLATES (5 Front Raises + 5 Lateral Raises + 5 Cuban Press + 5 Rows)


Barbell Strength:

3 SETS:

  • A1: 6 Barbell Reverse Lunges From Deficit Each Leg; REST :30

  • A2: 12 Lateral Box Step Ups Each Leg; REST :60


WOD: 3 ROUNDS FOR TIME (Kinda looks like “Nancy” but only 3 rounds…)

  • 400 M RUN

  • 15 OH SQUATS

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 just 3 days until the 21-day Nutrition Challenge begins, and I’m so excited!

We’ve made a few announcements about the program in classes, and I’ve had the great opportunity to chat with many of you about the details. I’ve heard so many questions, and I’m here to answer them.

I also have a big surprise coming for you on Wednesday night, May 10th, so read to the end to get the details!

FAQ

Q: How does it work?

A: The challenge is split up into 3 levels, from a basic clean-up that gets sugar and gluten out of your diet, to a hardcore diet that is Paleo-plus. All levels will give you better energy, better workouts, and improve body composition. Level 3 is very healing to basically any problem you have: bad sleep, brain fog, bad digestion, allergies, autoimmune issues, etc.

You’ll be given access to an online classroom, where you’ll have weekly modules. Each module will have a short video and a few downloadable handouts. We also have a Facebook group where you will be asked to post food journals (you can email them if you’re shy), and get involved with supporting your fellow challengers. You also get help from a nutrition coach through the whole program.

At the end of the challenge, we’ll have a big party to celebrate!

Q: Will I have to give up alcohol?

A: It depends on what level you choose. You are allowed certain alcohols in levels 1 and 2, but none is allowed in level 3.

Q: I’m too busy.

A: During this challenge, you can eat at restaurants, order food through Power Supply, and get quick and easy food options at the store. This isn’t meant to be a cook-all-your-food program. It helps you make better decisions when you are out, and shows you how to cook quickly and easily, if you can. I know plenty of busy people who eat this way all the time. Trust me, you have the time. And I’ll show you how to use it wisely.

Q: I’m going out of town, so I don’t know if it will be worth it.

A: I hear you. It’s overwhelming to think about being away from home and following a nutrition challenge, but I know from personal experience that it can be done. My diet has been challenge-approved 100% percent of the time, for the last 8 years of my life. I’ve gone through every life circumstance you can imagine while eating this way: post-surgery, pregnancy, traveling to over 32 countries, holidays, parties … you can absolutely eat this way while you are traveling. I promise to show you how!

Q: I’ve already done Whole 30. I don’t want to do it again.

A: This is not a Whole 30. It will not feel like a Whole 30, and you’ll be able to decide what’s right for your body, instead of going 100% Paleo.

Q: How much does it cost?

A: $60. Less than half of a 1-hour nutrition consultation with me. That means you get 3 weeks of coaching info for less than what it would normally cost you for a 1-hour session!

Q: How do I sign up?

A: In the CFHV lobby. Sign your name on the board, and do it ASAP! The sooner you sign up, the sooner you’ll get your materials, and the sooner you can prep.

Q: I already eat healthy, so I don’t know if I need this.

A: Everyone’s definition of “healthy” is different, so if you eat healthy and you still have some issues that are bothering you (weight, bad sleep, poor energy, bad digestion, etc), it can’t hurt to change something. The program is 100% worth it, even if you just get a few small tweaks to your diet that will take you from feeling 85% awesome to feeling 100% awesome.

Q: Can people who don’t come to the gym participate too?

A: Absolutely! Invite family and friends to sign up, too!

Free Goodies!

I’ll be at the gym on Wednesday, May 10th, for the evening classes. And I’ll have free samples of challenge-approved post-workout shakes and snacks! Come by, try them out, ask your questions, and get discounts on super high-quality supplements.

Be sure to sign up for the program soon! Prep begins Saturday!

Have more questions? Email me at arie.zieja@gmail.com
Well, here we are going into our final week of the 2017 CrossFit Games Open.  It’s been a pretty great season so far!

At this point we’ve seen just about every movement, and 17.4 was pretty predictable. #calledit.

What that means is that we likely have some type of “Fran” variation left for this Friday.  We will see thrusters, probably with dumbbells for the first time, and we still have yet to see ring muscle-ups and double-unders this year.

My guess is some combo of the ring muscle-up and db thrusters, with double-unders thrown in between each round to keep us anaerobic while testing our ability to do some higher level skills.  Only time will tell!

One thing I know for sure is that we like to go out BIG!  Our Friday Night Lights for 17.4 was surprisingly one of our biggest of this year in attendance.  Check out this awesome video!:

No doubt we saw some pretty great efforts and I continue to burst at the seams with pride at the amazing and supportive community we have.  We had 3 drop-ins with us for FNL, and all of them had great things to say about how they were treated by all of you.

It’s nice to know we have a gym where everybody feels right at home, no matter their ability level or where they’re from.


This week our training will continue to keep us in “stasis” as we close out the Open.  You’ll definitely see touches on our remaining movements to prepare us for their possibility on Friday.

Next week will be a “de-load” week, where we’ll wind down and recover from the Open while we finish out March.  Starting the first week of April, we have an ALL-NEW TRAINING CYCLE!

This is the one I’ve hinted at via some other blog and Facebook posts.  This is the one where myself and some of the head coaches mapped out the entire next year of training for you all.

Specific and intelligent 8 week training cycles.  Targeted strength, Oly, & energy system training.  Gym-wide special bi-monthly events and competitions.

I’ve been hard at work laying out this groundwork for a few months now, and I’m so excited to share it with all of you!

…but in the meantime let’s get focused on our final week of the Open season, get pumped for 17.5, and a BIG party to blow the whole thing out.  Have a great week!


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:

Horizontal chest & back pressing strength (bench press)

Aerobic endurance, hip hinging, & abs (WOD)

Tuesday:

Vertical pulling & pressing (muscle-up drills)

Anaerobic lactic capacity/endurance

Wednesday:

Glute & hamstring development (deadlift, box step-up, banded shuffle)

Aerobic capacity, quad & glute endurance (thrusters & double-unders)

Thursday

Scapular & lower back composition (reverse snow angel & sorenson hold)

Uni-lateral core development (single-arm farmer’s carry)

Core stability & lower ab pulling (flr & hanging leg raises)

Friday:

Open WOD 17.5


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

EVERY :90 FOR 15 MIN:

BENCH PRESS

set 1 – 3 reps
set 2 – 3 reps
set 3 – 3 reps
set 4 – 3 reps
set 5 – 3 reps
set 6 – 3 rep
set 7 – 1 rep
set 8 – 1 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 14 MIN AMRAP:

30 RUSSIAN KB SWING (70/44#)
30 SIT-UPS
200M RUN

Fusion:

TABATA KB & CORE WORKOUT: (:20 ON/ :10 OFF)

Working “Tabata Style” – :20 ON/ :10 REST – switch movements every 30 SEC as rx’d:

:20 KB SWING (both hands) / :10 rest
:20 KB SWING – RIGHT ARM ONLY / :10 rest
:20 KB SWING – LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
x 2 SETS (8 MIN)

x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)

momWOD:

PART 1: EMOM 10

EMOM x 10 MINUTES:
3 BURPEES + AMRAP DB THRUSTERS*

Score is total # DB THRUSTERS. If you make it to 100 REPS before 10 Minutes, you can stop!

REST 2 MINUTES

PART 2: EMOM 10

EMOM x 10 MINUTES:
5 BOX JUMPS/ STEP UPS + AMRAP KB SWINGS*
Score is total # KB SWINGS. IF you make it to 100 Reps before 10 Minutes, you can stop!

REST 2 MINUTES

PART 3: EMOM 10

EMOM x 10 MINUTES:
5 SIT UPS + AMRAP SLAM BALLS*
Score is total # SLAM BALLS. IF you make it to 100 Reps before 10 Minutes, you can stop!


Tuesday’s Training:

CrossFit:

A1) FOUR SETS:

5 Peek-A-Boo Ring Swings
Rest as needed

A2) THREE SETS:

Box Jump-Up (low catch) + 2 Ring Dips
Rest as needed

A3) THREE SETS:
5-10 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN AMRAP**
10 pull ups
10 push ups
10 sit ups
10 squats

*at some point before the 9 minutes is up athletes must airbike 50/30 calories
*the calories do not need to be done all at once

**may upscale to**
3 muscle-ups
5 hspu
7 t2b
15 squats

Fitness:

A) 8 MINUTES:
1 MIN Double Under Practice
30 SEC Torso Twists / 30 SEC Touch Floor – Reach to Sky stretch
1 MIN Double Under Practice
30 SEC Alt. Lunges / 30 SEC Alt. Cossack Squats
1 MIN Double Under Practice
30 SEC Single Leg Glute Bridge R / 30 SEC Single Leg Glute Bridge L
1 MIN Double Under Practice
30 SEC Iron Cross / 30 SEC Scorpion

B) Strength, Technique & Development- THE DEADLIFT:

B1) 2 Reps E30SEC x 8 Sets – on coach cue (4 MINUTES)

B2) 3 REPS E90SEC x 6 SETS (9 MINUTES) – adding weight

C) WOD- 15 MIN TIME CAP:

50 DOUBLE UNDERS (100 SINGLES 2:1)
50 SIT UPS
10 SLAM BALLS
40 DOUBLE UNDERS
40 SIT UPS
10 SLAM BALLS
30 DOUBLE UNDERS
30 SIT UPS
10 SLAM BALLS
20 DOUBLE UNDERS
20 SIT UPS
10 SLAM BALLS
10 DOUBLE UNDERS
10 SIT UPS
10 SLAM BALLS

Progressions:

A1) FOUR SETS:

2-3 Peek-A-Boo Ring Swings or Ring C&D
Rest as needed

A2) THREE SETS:

Box Jump-Up (low catch) + 1 Ring Dip
Rest as needed

A3) THREE SETS:
3-5 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN AMRAP**

5 pull ups
10 push ups
15 sit ups
20 squats

*at some point before the 9 minutes is up athletes must airbike 50/30 calories
*the calories do not need to be done all at once

So here we have it.  The final WOD, and the final Friday Night Lights for 2017.

Our predictions were pretty close, and if you did Wednesday’s WOD, you already have a pretty good idea what this will feel like.  Yesterday we had a 7 min amrap of 12 thrusters & 30 double-unders.  The weight was lighter than 17.5, but the reps were more, so it will feel very similar.

The good news is you should be well prepared and have a decent indication of how to pace this one. As we’ve seen in previous years, this one you HAVE to finish.

There is a 40 minute cap, but it shouldn’t take any of you that long.  If you’ve never done double-unders before, this probably isn’t the WOD to try them out for the first time.

If you’ve got consistent dubz, but they’re just spotty, give it a go!

This is going to be a mental test.  It will be VERY important for you to pick up that bar before you think you are ready to.  What your body is capable of, and what your mind is telling you will be very different things.

Breathing is important too.  Rest at the top of your thrusters.  Don’t put that bar down for anything.  The weight is light enough, and it’s only 9 reps at a time.  You gotta push. You gotta struggle a little bit.  You gotta grow as an athlete with this one.

As always, you won’t be alone.  I expect the entire CFHV community to come out for our final FNL.  Let’s go out in a blaze of glory with the biggest attendance ever for a FNL.

Even if you aren’t doing the WOD, or did it earlier in the day, please come out to support.  We’ll order some pizzas for after, hang out, and enjoy each other’s company.

Please feel free to bring some food to share.  You’ve all earned it, it’s been a great 5 weeks, and we all need a moment to celebrate!


  • Our theme is CrossFit High Voltage colors! So come represent your home, wear your favorite CFHV shirt or apparel.
  • Dr. Nataly will be in the house with ptWOD to help you all get warm, or work out the kinks afterward
  • We also have DJ Ben back from week 1 of FNL to spin the tunes and get you fired up to throw it down.
  • This is a LONG one, so we’ll have a special “early bird” first heat start at 5:00pm this time.   Sign-up for heats will start at 4:30pm as always.

Schedule this Weekend:

  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 9am: Shred Sesh
  • Saturday @ 10am: NO Oly- extended open gym at this time! (Oly returns NEXT Saturday!)
  • Saturday @ 11:30-1:30: Open Gym
  • Sunday @ 10am: Energizer Long WOD
  • Sunday @ 11am: Second Chance Sunday (miss FNL or OG on Saturday?  Come get your 17.4 on here!)

…so that just leaves one question.

What’s the WOD??


Friday’s Training:

CrossFit:

10 ROUNDS FOR TIME (40 MIN CAP):

  • 9 THRUSTERS (95/65#)
  • 35 DOUBLE-UNDERS

*scaled: (65/45#) (single unders

*55+: (65/45#)

 

CROSSFIT:

A) 12 MIN TO ROTATE THROUGH:

  • A1) 6-10 RING ROWS @3110

  • A2) 30 BANDED PULL-APARTS 

  • A3) 15-20 GHD SIT-UPS 

*Resting as needed for quality


B) WOD- FOR TIME:

  • 50 CAL ROW

  • 40 WALL BALL (20/14#)

  • 30 BURPEE BOX JUMP-OVERS (24″/20″)

  • 40 CAL ROW

  • 30 WALL BALL

  • 20 BURPEE BOX JUMP-OVERS

  • 30 CAL ROW

  • 20 WALL BALL

  • 10 BURPEE BOX JUMP-OVERS

 

 

FITNESS:

Group Warmup & Mobility:

8 MINUTES:

  • 1 MIN Double Under Practice

  • :30 Torso Twists / :30 Touch Floor – Reach to Sky stretch

  • 1 MIN Double Under Practice

  • :30 Alt. Lunges / :30 Alt. Cossack Squats

  • 1 MIN Double Under Practice

  • :30 Single Leg Glute Bridge R / :30 Single Leg Glute Bridge L

  • 1 MIN Double Under Practice

  • :30 Iron Cross / :30 Scorpion


3 SETS:

  • A1: 6 ROMANIAN DEADLIFT @ 30X1; REST :30

  • A2: 8 PENDLAY ROW; REST :60


WOD: AMRAP 15:

  • 15 KB SWINGS

  • 15 BOX JUMP/ STEP UPS

  • 15 SIT UPS

 

PROGRESSIONS:

A) 12 MIN TO ROTATE THROUGH:

A1) 4-6 RING ROWS @3110

A2) 15 BANDED PULL APARTS

A3)  15-20 V-UPS or STRAIGHT LEG SIT-UPS

*resting as needed for quality


B) WOD- FOR TIME:

50 CAL ROW
40 WALL BALL (14/10#)
30 BURPEE BOX JUMP-OVERS (20″)
40 CAL ROW
30 WALL BALL
20 BURPEE BOX JUMP-OVERS
30 CAL ROW
20 WALL BALL
10 BURPEE BOX JUMP-OVERS

Sometimes you can’t wait for something to be over.  If it’s a difficult or challenging time, it can’t possibly come soon enough.

Others times the end of something is bittersweet, maybe a little sad, and if nothing else just the change can bring a little anxiety.

Today we have a couple of good-byes, and while neither can easily be put into a specific category, both should be celebrated and welcomed as important times of positive change.

As I’m sure you may have guessed the first farewell is the 2017 Open.  It’s been a great season filled with amazing memories, breath-throughs, PRs, excitement, and fun.  It’s one of my most favorite times of the year. Just check out this video, and you’ll see what I mean:

I don’t just love it because of all of the personal fun and growth there is for me.  I love it most as I get to see all of you come together and support each other and push yourselves a little outside your comfort zone.

I love the camaraderie and bonding I see.  I love the new friendships formed.  I love the tears of happiness, and the screams of sorrow.  It’s all part of an amazing time that I am privileged to witness and guide as our community changes and grows.

This leads me to the other good-bye for today.

This will be the last week for Coach House at CrossFit High Voltage.  If you don’t know by now, last year was really big for him!  He got married, has a baby on the way, and even embarked upon a new career path.

That path is going to be taking him and his family up north to the Seattle area in April, and so we must bid him a fond farewell.  Before I get all sappy though, here’s some words from the man himself.

“Hi everybody. By now, some of you may know, but for those who don’t, my last day of coaching here at CFHV will be at end of March.
 
And I just wanted to say goodbye!
 
Two BIG thank you’s are in order. 

First, to Tim and Carly, who started CFHV. They took me in back in November of 2011, when I didn’t know anyone, or anything, here in LA. They gave me path for my health that, while I may have strayed, has got me more on course than anything previously. Whether that was with paleo challenges, high expectations in our workouts, or stepping up my mental game by allowing me to become a coach here. My path in life has been altered by them and for the best! And I’m very grateful for them allowing me to be part of their lives.
 
Second, to Chico and Dan. They had a tall order when taking over CFHV, and I’m quite grateful that they kept me on the coaching staff. They afforded me a lot of respect during that transition period, allowing me to air any issues or voice any ideas to make the gym better for all of you, and I appreciate that. I also appreciate their friendships, especially over the last couple of years as I have transitioned (well, transitioning) into a different career path. They were some of the first people I got to know here in Southern California, and they embraced me into the group with open arms. So thank you for it all.
 
I lied, there’s a third BIG thank you, and it’s to all of you! It has been nothing short of a pleasure and an honor to coach you, and more importantly, to get to know you. CrossFit is truly amazing in that sense. It brings together so many people from different walks of life, and being part of that has been nothing short of wonderful. I hope for the best for each one of you.
 
Keep growing, keep bettering yourself, and keep kicking ass!
 
Cheers!”

I personally will miss House in particular.  He was one of my best friends here at the gym.  As quiet and reluctant as he was when he first came here, I swept him up and decided he was going to be part of the group…whether he wanted to or not.

I made him do crazy workouts with me.  I made him endlessly practice skills with me.  I made him come in on days the gym was closed to train.  I made him come to coaching certifications with me whether he wanted to or not.

When he started coaching, he was my very first “shadow”.  I couldn’t wait to try and help teach him everything I knew about coaching, and learn from him along the way too.  We coached Tuesdays and Thursdays together every week for the better part of a year, until eventually those classes became his.

We went to Regionals together, went on weekend trips together, and celebrated many birthdays, weddings, parties, and Open seasons together.

He has always been someone I could count on to be of the highest quality of character, and to be a voice of reason and honest counter when an important decision was to be made.

He’s funny, thoughtful, kind, loyal, intelligent, and strong…and we’re lucky to have had him for the time we did.

This is his last week, so make sure to say thank you and wish him good luck!

 


Training Notes:

This week is a light and fun week of training to transition us after the Open.  You can easily come in every day.  No pressure, just have fun!

Beginning with April will begin our ALL-NEW programming cycle.  More about that in Wednesday’s blog.


 Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

FRONT SQUAT:
every 90 seconds for 15 min:
set 1 – 5 reps
set 2 – 5 reps
set 3 – 4 reps
set 4 – 4 reps
set 5 – 3 reps
set 6 – 3 rep
set 7 – 2 rep
set 8 – 2 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 12 MIN AMRAP:

20 DEADLIFT (205/145#)
15 CAL ASSAULT
10 HSPU

Fusion:

Movements rotate EMOM for 15 MINUTES (5 SETS). P1 Works for AMRAP 30 SEC, then rests while P2 works for AMRAP 30 SEC. Mirror movements.

PART A: Partner Up (You Go / I Go) (15 MINUTES)

PULL UPS (Sub RING ROWS)
PUSH UPS
AIR SQUATS

REST 1 MINUTE

PART B: Same format as above, new movements (15 MINUTES):

KB SWINGS
SIT UPS
BURPEES

REST 1 MINUTE

momWOD:

A) 3 SETS:

A1: Ring Rows @ 40X2; 4-6 Reps; rest 20 Sec
A2: Single Arm DB Waiter’s Carry x 30 Feet Each Arm; rest 20 sec
A3: 30 Sec Max Compression hold; rest 60 sec

B) WOD: STATION ROTATION – ALT EMOM x 5 SETS (15 MINUTES):

MIN 1: AIR ASSAULT – 20 SEC MAX EFFORT / 40 SEC REST
MIN 2: KB SWINGS
MIN 3: BURPEE BOX JUMPS/ STEP UPS


Tuesday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 6-10 RING ROWS @3110

A2) 30 BANDED PULL APARTS

A3) 15-20 GHD SIT-UPS

*resting as needed for quality

B) WOD- FOR TIME:

50 CAL ROW
40 WALL BALL (20/14#)
30 BURPEE BOX JUMP-OVERS (24″/20″)
40 CAL ROW
30 WALL BALL
20 BURPEE BOX JUMP-OVERS
30 CAL ROW
20 WALL BALL
10 BURPEE BOX JUMP-OVERS

Fitness:

A) Strength, Technique, & Development:

3 SETS:
A1: ROMANIAN DEADLIFT @ 30X1; 6 Reps; rest 30 sec
A2: PENDLAY ROW x 8 REPS; rest 60 sec

B) WOD: 15 MIN AMRAP:

15 KB SWINGS
15 BOX JUMP/ STEP UPS
15 SIT UPS

Progressions:

A) 12 MIN TO ROTATE THROUGH:

A1) 4-6 RING ROWS @3110

A2) 15 BANDED PULL APARTS

A3)  15-20 V-UPS or STRAIGHT LEG SIT-UPS

*resting as needed for quality

B) WOD- FOR TIME:

50 CAL ROW
40 WALL BALL (14/10#)
30 BURPEE BOX JUMP-OVERS (20″)
40 CAL ROW
30 WALL BALL
20 BURPEE BOX JUMP-OVERS
30 CAL ROW
20 WALL BALL
10 BURPEE BOX JUMP-OVERS

 

CROSSFIT:

 A) 15 MIN- build to a tough triple:

  • SUMO DEADLIFT


B) 10 MIN- build to a tough single:

  • WEIGHTED CHIN-UP


C) 10 MIN- build to a tough double:

  • BENCH PRESS


D) 3 MIN:

  • MAX CAL ASSUALT BIKE

 

FUSION:

Group Warmup & Mobility:

WARM-UP PACE – 10 MIN LOCOMOTION & FLOW:

  • 10 M BEAR CRAWL

  • 10 M DUCK WALK

  • 10 M HORSE WALK

  • 10 M LIZARD WALK

  • 10 M OSTRICH WALK

    +

  • 10 SINGLE ARM BEAR – TO – BRIDGE

  • 10 SINGLE LEG GLUTE BRIDGES (each leg)

  • 10 SIT UPS


30 MIN AMRAP: Groups of 3 – Station rotation, pace set by Farmer’s Carry:

  • P1: FARMER’S CARRY 100 M (Switch arms at 50 M) + SINGLE ARM WAITER’S CARRY 100 M (Switch arms at 50 M)

  • P2: AIR ASSAULT

  • P3: ROW


CASH OUT:

  • TABATA SIT UPS

 

momWOD:

Group Warmup & Mobility:

3 SETS:

  • :15 EASY + :15 HARD – AIR ASSAULT

    +

  • RED BANDED LATERAL WALKS (10 STEPS EACH WAY) + 10 SQUATS + 10 GLUTE BRIDGES

    +

  • SMALL PLATES (5 Front Raises + 5 Lateral Raises + 5 Cuban Press + 5 Rows)


Barbell Strength:

3 SETS:

  • A1: 6 Barbell Reverse Lunges From Deficit Each Leg; REST :30

  • A2: 12 Lateral Box Step Ups Each Leg; REST :60


WOD: 3 ROUNDS FOR TIME (Kinda looks like “Nancy” but only 3 rounds…)

  • 400 M RUN

  • 15 OH SQUATS

This one’s going a little long, but if you’re interested in the future of the gym and YOUR progress in reaching your goals, stay with me here.

Today’s blog I’m a little more excited about than most.  It’s the culmination of many months of hard work and planning. I’ve been plotting out the programming for our gym the entire next year!

It all will begin this coming Monday, and will take us all the way up to the end of the Open in 2018.

This is all intelligently designed with a mind on getting you all your fittest selves ever!  Nothing will be random or taken for granted.  If you follow this program and trust in the training, I promise you will see amazing results and progression like you’ve never seen before.

This has been a group effort.  Under my guidance & instruction through a series of programming summits, each coach here has had important input to offer.  They all have intimate relationships and knowledge with each of you throughout all class times, and all of these things were considered when designing this program.

Each block is an 8 week cycle and will targeted items that we will focus on throughout a range of movements.  In each cycle you will see a focus in each category:

  • A bi-monthly gym wide event.  For instance: Murph (May) , or our first in-house team competition (July).
  • An anterior (front) or posterior (back) focus on the lower body strength training.
  • A vertical or horizontal focus on the upper body strength training.  This will always be joined with:
  • A pushing movement & a pulling movement.
  • A few gymnastics or bodyweight skills specific to the above items.
  • A few core (abs, lower back, & torso) movements specific to the above.
  • A cyclical movement (running, biking, rowing, jump rope)
  • An Olympic Weightlifting movement (clean, jerk, snatch)

The first 2 weeks of each 8 week cycle will focus on uni-lateral (one side at a time) movement specific to our focus for that training block.  This will give us you and all of the coaches a chance to spot and address any imbalances before we go into the strength cycle.

Strength cycles will run for the next 4 weeks, followed by a week de-load, and then a test of that movement.

For our Oly, well be breaking each movement into the smaller components, and spend a couple weeks at each progression, until the final 2 weeks where we will work the full movement.  This will give you plenty of time to become adept and prepared learning these complex movements.

Finally, our energy system training will work from longer domains to shorter domains.  This will give our aerobic capacity a nice big base, that we will then work on honing into the shorter and more intense bursts that we see in CrossFit.

What that looks like is 4 weeks of “accumulation”, 2 weeks of “intensification”, and 2 weeks of testing where we’ll test our aerobic capacity one of those weeks, and our anaerobic capacity the other week. We just want to build it up the right way first!

There is a LOT more I need to cover, but I’ll save it for Friday’s blog. #twoparter.

Here’s what you can expect then:

  • Break down of what to expect each day, each week.
  • New monthly in-house challenges.
  • New WOD tracking app & numbers integration.
  • New “training notes”.

I love to hear from  you!  So if you have any questions, please don’t hesitate to drop me a line: dan@crossfithighvoltage.com


Wednesday’s Training:

CrossFit:

A) SUMO DEADLIFT:

15 MIN FOR A TOUGH TRIPLE

B) WEIGHTED CHIN-UP:

10 MIN FOR A TOUGH SINGLE

C) BENCH-PRESS:

10 MIN FOR A TOUGH DOUBLE

D) 3 MIN MAX CAL ASSAULT BIKE

Fusion:

AMRAP WARMUP PACE – 10 MIN LOCOMOTION & FLOW:

10 M BEAR CRAWL
10 M DUCK WALK
10 M HORSE WALK
10 M LIZARD WALK
10 M OSTRICH WALK
+
10 x SINGLE ARM BEAR – TO – BRIDGE
10 x SINGLE LEG GLUTE BRIDGES (each leg)
10 x SIT UPS

AMRAP 30 MINUTES: Groups of 3 – Station rotation, pace set by Farmer’s Carry:

P1: FARMER’S CARRY 100 M (Switch arms at 50 M) + SINGLE ARM WAITER’S CARRY 100 M (Switch arms at 50 M)
P2: AIR ASSAULT
P3: ROW

CASH OUT – TABATA SIT UPS

momWOD:

A) Barbell Strength:

3 SETS:
A1: Barbell Reverse Lunges From Deficit x 6 Reps each leg; rest 30 sec
A2: Lateral Box Step Ups x 12 each leg; rest 60 sec

B) WOD: 3 ROUNDS FOR TIME:

400 M RUN
15 OH SQUATS


Thursday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 4-6 SINGLE ARM DB PRESS EACH SIDE @ 21X1
Rest 45 seconds
A2) 12 SINGLE ARM DB ROW EACH SIDE @ 20X1
Rest 45 seconds
A3) 15 BENT OVER REAR DELT FLYS- MUST BE UB
Rest 45 seconds

B) WOD: 

5 MIN AMRAP:
800M RUN
AMRAP RUSSIAN KB SWING (70/44#)

REST 5 MIN

5 MIN AMRAP:
800M RUN
AMRAP T2B

REST 5 MIN

5 MIN AMRAP:
800 M RUN
AMRAP RING PUSH-UPS

Fitness:

A) 30 REPS (rest as needed) at which ever level suits you:

L1 – Floor Seated DB Press
L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)

B) BENCH PRESS:

German Volume Bench Press:

10 UNBROKEN Reps, 10 SETS, 60 Sec rest between
50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

C) WOD- 3 ROUNDS:

AMRAP 3 MINUTES:
6 DB POWER CLEANS
6 PUSH UPS
6 AIR SQUATS

REST 1 MIN

Progressions:

A) 12 MIN TO ROTATE THROUGH:

A1) 4-6 SINGLE ARM DB PRESS EACH SIDE @ 21X1
Rest 45 seconds
A2) 10-12 SINGLE ARM DB ROW EACH SIDE @ 20X1
Rest 45 seconds
A3) 10-15 BENT OVER REAR DELT FLYS- MUST BE UB
Rest 45 seconds

B) WOD: 

5 MIN AMRAP:
800M RUN
AMRAP RUSSIAN KB SWING (53/36#)

REST 5 MIN

5 MIN AMRAP:
800M RUN
AMRAP T2B or K2E or KNEE RAISES

REST 5 MIN

5 MIN AMRAP:
800 M RUN
AMRAP PUSH-UPS

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 just 3 days until the 21-day Nutrition Challenge begins, and I’m so excited!

We’ve made a few announcements about the program in classes, and I’ve had the great opportunity to chat with many of you about the details. I’ve heard so many questions, and I’m here to answer them.

I also have a big surprise coming for you on Wednesday night, May 10th, so read to the end to get the details!

FAQ

Q: How does it work?

A: The challenge is split up into 3 levels, from a basic clean-up that gets sugar and gluten out of your diet, to a hardcore diet that is Paleo-plus. All levels will give you better energy, better workouts, and improve body composition. Level 3 is very healing to basically any problem you have: bad sleep, brain fog, bad digestion, allergies, autoimmune issues, etc.

You’ll be given access to an online classroom, where you’ll have weekly modules. Each module will have a short video and a few downloadable handouts. We also have a Facebook group where you will be asked to post food journals (you can email them if you’re shy), and get involved with supporting your fellow challengers. You also get help from a nutrition coach through the whole program.

At the end of the challenge, we’ll have a big party to celebrate!

Q: Will I have to give up alcohol?

A: It depends on what level you choose. You are allowed certain alcohols in levels 1 and 2, but none is allowed in level 3.

Q: I’m too busy.

A: During this challenge, you can eat at restaurants, order food through Power Supply, and get quick and easy food options at the store. This isn’t meant to be a cook-all-your-food program. It helps you make better decisions when you are out, and shows you how to cook quickly and easily, if you can. I know plenty of busy people who eat this way all the time. Trust me, you have the time. And I’ll show you how to use it wisely.

Q: I’m going out of town, so I don’t know if it will be worth it.

A: I hear you. It’s overwhelming to think about being away from home and following a nutrition challenge, but I know from personal experience that it can be done. My diet has been challenge-approved 100% percent of the time, for the last 8 years of my life. I’ve gone through every life circumstance you can imagine while eating this way: post-surgery, pregnancy, traveling to over 32 countries, holidays, parties … you can absolutely eat this way while you are traveling. I promise to show you how!

Q: I’ve already done Whole 30. I don’t want to do it again.

A: This is not a Whole 30. It will not feel like a Whole 30, and you’ll be able to decide what’s right for your body, instead of going 100% Paleo.

Q: How much does it cost?

A: $60. Less than half of a 1-hour nutrition consultation with me. That means you get 3 weeks of coaching info for less than what it would normally cost you for a 1-hour session!

Q: How do I sign up?

A: In the CFHV lobby. Sign your name on the board, and do it ASAP! The sooner you sign up, the sooner you’ll get your materials, and the sooner you can prep.

Q: I already eat healthy, so I don’t know if I need this.

A: Everyone’s definition of “healthy” is different, so if you eat healthy and you still have some issues that are bothering you (weight, bad sleep, poor energy, bad digestion, etc), it can’t hurt to change something. The program is 100% worth it, even if you just get a few small tweaks to your diet that will take you from feeling 85% awesome to feeling 100% awesome.

Q: Can people who don’t come to the gym participate too?

A: Absolutely! Invite family and friends to sign up, too!

Free Goodies!

I’ll be at the gym on Wednesday, May 10th, for the evening classes. And I’ll have free samples of challenge-approved post-workout shakes and snacks! Come by, try them out, ask your questions, and get discounts on super high-quality supplements.

Be sure to sign up for the program soon! Prep begins Saturday!

Have more questions? Email me at arie.zieja@gmail.com
Well, here we are going into our final week of the 2017 CrossFit Games Open.  It’s been a pretty great season so far!

At this point we’ve seen just about every movement, and 17.4 was pretty predictable. #calledit.

What that means is that we likely have some type of “Fran” variation left for this Friday.  We will see thrusters, probably with dumbbells for the first time, and we still have yet to see ring muscle-ups and double-unders this year.

My guess is some combo of the ring muscle-up and db thrusters, with double-unders thrown in between each round to keep us anaerobic while testing our ability to do some higher level skills.  Only time will tell!

One thing I know for sure is that we like to go out BIG!  Our Friday Night Lights for 17.4 was surprisingly one of our biggest of this year in attendance.  Check out this awesome video!:

No doubt we saw some pretty great efforts and I continue to burst at the seams with pride at the amazing and supportive community we have.  We had 3 drop-ins with us for FNL, and all of them had great things to say about how they were treated by all of you.

It’s nice to know we have a gym where everybody feels right at home, no matter their ability level or where they’re from.


This week our training will continue to keep us in “stasis” as we close out the Open.  You’ll definitely see touches on our remaining movements to prepare us for their possibility on Friday.

Next week will be a “de-load” week, where we’ll wind down and recover from the Open while we finish out March.  Starting the first week of April, we have an ALL-NEW TRAINING CYCLE!

This is the one I’ve hinted at via some other blog and Facebook posts.  This is the one where myself and some of the head coaches mapped out the entire next year of training for you all.

Specific and intelligent 8 week training cycles.  Targeted strength, Oly, & energy system training.  Gym-wide special bi-monthly events and competitions.

I’ve been hard at work laying out this groundwork for a few months now, and I’m so excited to share it with all of you!

…but in the meantime let’s get focused on our final week of the Open season, get pumped for 17.5, and a BIG party to blow the whole thing out.  Have a great week!


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:

Horizontal chest & back pressing strength (bench press)

Aerobic endurance, hip hinging, & abs (WOD)

Tuesday:

Vertical pulling & pressing (muscle-up drills)

Anaerobic lactic capacity/endurance

Wednesday:

Glute & hamstring development (deadlift, box step-up, banded shuffle)

Aerobic capacity, quad & glute endurance (thrusters & double-unders)

Thursday

Scapular & lower back composition (reverse snow angel & sorenson hold)

Uni-lateral core development (single-arm farmer’s carry)

Core stability & lower ab pulling (flr & hanging leg raises)

Friday:

Open WOD 17.5


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

EVERY :90 FOR 15 MIN:

BENCH PRESS

set 1 – 3 reps
set 2 – 3 reps
set 3 – 3 reps
set 4 – 3 reps
set 5 – 3 reps
set 6 – 3 rep
set 7 – 1 rep
set 8 – 1 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 14 MIN AMRAP:

30 RUSSIAN KB SWING (70/44#)
30 SIT-UPS
200M RUN

Fusion:

TABATA KB & CORE WORKOUT: (:20 ON/ :10 OFF)

Working “Tabata Style” – :20 ON/ :10 REST – switch movements every 30 SEC as rx’d:

:20 KB SWING (both hands) / :10 rest
:20 KB SWING – RIGHT ARM ONLY / :10 rest
:20 KB SWING – LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
x 2 SETS (8 MIN)

x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)

momWOD:

PART 1: EMOM 10

EMOM x 10 MINUTES:
3 BURPEES + AMRAP DB THRUSTERS*

Score is total # DB THRUSTERS. If you make it to 100 REPS before 10 Minutes, you can stop!

REST 2 MINUTES

PART 2: EMOM 10

EMOM x 10 MINUTES:
5 BOX JUMPS/ STEP UPS + AMRAP KB SWINGS*
Score is total # KB SWINGS. IF you make it to 100 Reps before 10 Minutes, you can stop!

REST 2 MINUTES

PART 3: EMOM 10

EMOM x 10 MINUTES:
5 SIT UPS + AMRAP SLAM BALLS*
Score is total # SLAM BALLS. IF you make it to 100 Reps before 10 Minutes, you can stop!


Tuesday’s Training:

CrossFit:

A1) FOUR SETS:

5 Peek-A-Boo Ring Swings
Rest as needed

A2) THREE SETS:

Box Jump-Up (low catch) + 2 Ring Dips
Rest as needed

A3) THREE SETS:
5-10 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN AMRAP**
10 pull ups
10 push ups
10 sit ups
10 squats

*at some point before the 9 minutes is up athletes must airbike 50/30 calories
*the calories do not need to be done all at once

**may upscale to**
3 muscle-ups
5 hspu
7 t2b
15 squats

Fitness:

A) 8 MINUTES:
1 MIN Double Under Practice
30 SEC Torso Twists / 30 SEC Touch Floor – Reach to Sky stretch
1 MIN Double Under Practice
30 SEC Alt. Lunges / 30 SEC Alt. Cossack Squats
1 MIN Double Under Practice
30 SEC Single Leg Glute Bridge R / 30 SEC Single Leg Glute Bridge L
1 MIN Double Under Practice
30 SEC Iron Cross / 30 SEC Scorpion

B) Strength, Technique & Development- THE DEADLIFT:

B1) 2 Reps E30SEC x 8 Sets – on coach cue (4 MINUTES)

B2) 3 REPS E90SEC x 6 SETS (9 MINUTES) – adding weight

C) WOD- 15 MIN TIME CAP:

50 DOUBLE UNDERS (100 SINGLES 2:1)
50 SIT UPS
10 SLAM BALLS
40 DOUBLE UNDERS
40 SIT UPS
10 SLAM BALLS
30 DOUBLE UNDERS
30 SIT UPS
10 SLAM BALLS
20 DOUBLE UNDERS
20 SIT UPS
10 SLAM BALLS
10 DOUBLE UNDERS
10 SIT UPS
10 SLAM BALLS

Progressions:

A1) FOUR SETS:

2-3 Peek-A-Boo Ring Swings or Ring C&D
Rest as needed

A2) THREE SETS:

Box Jump-Up (low catch) + 1 Ring Dip
Rest as needed

A3) THREE SETS:
3-5 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN AMRAP**

5 pull ups
10 push ups
15 sit ups
20 squats

*at some point before the 9 minutes is up athletes must airbike 50/30 calories
*the calories do not need to be done all at once

So here we have it.  The final WOD, and the final Friday Night Lights for 2017.

Our predictions were pretty close, and if you did Wednesday’s WOD, you already have a pretty good idea what this will feel like.  Yesterday we had a 7 min amrap of 12 thrusters & 30 double-unders.  The weight was lighter than 17.5, but the reps were more, so it will feel very similar.

The good news is you should be well prepared and have a decent indication of how to pace this one. As we’ve seen in previous years, this one you HAVE to finish.

There is a 40 minute cap, but it shouldn’t take any of you that long.  If you’ve never done double-unders before, this probably isn’t the WOD to try them out for the first time.

If you’ve got consistent dubz, but they’re just spotty, give it a go!

This is going to be a mental test.  It will be VERY important for you to pick up that bar before you think you are ready to.  What your body is capable of, and what your mind is telling you will be very different things.

Breathing is important too.  Rest at the top of your thrusters.  Don’t put that bar down for anything.  The weight is light enough, and it’s only 9 reps at a time.  You gotta push. You gotta struggle a little bit.  You gotta grow as an athlete with this one.

As always, you won’t be alone.  I expect the entire CFHV community to come out for our final FNL.  Let’s go out in a blaze of glory with the biggest attendance ever for a FNL.

Even if you aren’t doing the WOD, or did it earlier in the day, please come out to support.  We’ll order some pizzas for after, hang out, and enjoy each other’s company.

Please feel free to bring some food to share.  You’ve all earned it, it’s been a great 5 weeks, and we all need a moment to celebrate!


  • Our theme is CrossFit High Voltage colors! So come represent your home, wear your favorite CFHV shirt or apparel.
  • Dr. Nataly will be in the house with ptWOD to help you all get warm, or work out the kinks afterward
  • We also have DJ Ben back from week 1 of FNL to spin the tunes and get you fired up to throw it down.
  • This is a LONG one, so we’ll have a special “early bird” first heat start at 5:00pm this time.   Sign-up for heats will start at 4:30pm as always.

Schedule this Weekend:

  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 9am: Shred Sesh
  • Saturday @ 10am: NO Oly- extended open gym at this time! (Oly returns NEXT Saturday!)
  • Saturday @ 11:30-1:30: Open Gym
  • Sunday @ 10am: Energizer Long WOD
  • Sunday @ 11am: Second Chance Sunday (miss FNL or OG on Saturday?  Come get your 17.4 on here!)

…so that just leaves one question.

What’s the WOD??


Friday’s Training:

CrossFit:

10 ROUNDS FOR TIME (40 MIN CAP):

  • 9 THRUSTERS (95/65#)
  • 35 DOUBLE-UNDERS

*scaled: (65/45#) (single unders

*55+: (65/45#)

 

CROSSFIT:

A) 12 MIN TO ROTATE THROUGH:

  • A1) 6-10 RING ROWS @3110

  • A2) 30 BANDED PULL-APARTS 

  • A3) 15-20 GHD SIT-UPS 

*Resting as needed for quality


B) WOD- FOR TIME:

  • 50 CAL ROW

  • 40 WALL BALL (20/14#)

  • 30 BURPEE BOX JUMP-OVERS (24″/20″)

  • 40 CAL ROW

  • 30 WALL BALL

  • 20 BURPEE BOX JUMP-OVERS

  • 30 CAL ROW

  • 20 WALL BALL

  • 10 BURPEE BOX JUMP-OVERS

 

 

FITNESS:

Group Warmup & Mobility:

8 MINUTES:

  • 1 MIN Double Under Practice

  • :30 Torso Twists / :30 Touch Floor – Reach to Sky stretch

  • 1 MIN Double Under Practice

  • :30 Alt. Lunges / :30 Alt. Cossack Squats

  • 1 MIN Double Under Practice

  • :30 Single Leg Glute Bridge R / :30 Single Leg Glute Bridge L

  • 1 MIN Double Under Practice

  • :30 Iron Cross / :30 Scorpion


3 SETS:

  • A1: 6 ROMANIAN DEADLIFT @ 30X1; REST :30

  • A2: 8 PENDLAY ROW; REST :60


WOD: AMRAP 15:

  • 15 KB SWINGS

  • 15 BOX JUMP/ STEP UPS

  • 15 SIT UPS

 

PROGRESSIONS:

A) 12 MIN TO ROTATE THROUGH:

A1) 4-6 RING ROWS @3110

A2) 15 BANDED PULL APARTS

A3)  15-20 V-UPS or STRAIGHT LEG SIT-UPS

*resting as needed for quality


B) WOD- FOR TIME:

50 CAL ROW
40 WALL BALL (14/10#)
30 BURPEE BOX JUMP-OVERS (20″)
40 CAL ROW
30 WALL BALL
20 BURPEE BOX JUMP-OVERS
30 CAL ROW
20 WALL BALL
10 BURPEE BOX JUMP-OVERS

Sometimes you can’t wait for something to be over.  If it’s a difficult or challenging time, it can’t possibly come soon enough.

Others times the end of something is bittersweet, maybe a little sad, and if nothing else just the change can bring a little anxiety.

Today we have a couple of good-byes, and while neither can easily be put into a specific category, both should be celebrated and welcomed as important times of positive change.

As I’m sure you may have guessed the first farewell is the 2017 Open.  It’s been a great season filled with amazing memories, breath-throughs, PRs, excitement, and fun.  It’s one of my most favorite times of the year. Just check out this video, and you’ll see what I mean:

I don’t just love it because of all of the personal fun and growth there is for me.  I love it most as I get to see all of you come together and support each other and push yourselves a little outside your comfort zone.

I love the camaraderie and bonding I see.  I love the new friendships formed.  I love the tears of happiness, and the screams of sorrow.  It’s all part of an amazing time that I am privileged to witness and guide as our community changes and grows.

This leads me to the other good-bye for today.

This will be the last week for Coach House at CrossFit High Voltage.  If you don’t know by now, last year was really big for him!  He got married, has a baby on the way, and even embarked upon a new career path.

That path is going to be taking him and his family up north to the Seattle area in April, and so we must bid him a fond farewell.  Before I get all sappy though, here’s some words from the man himself.

“Hi everybody. By now, some of you may know, but for those who don’t, my last day of coaching here at CFHV will be at end of March.
 
And I just wanted to say goodbye!
 
Two BIG thank you’s are in order. 

First, to Tim and Carly, who started CFHV. They took me in back in November of 2011, when I didn’t know anyone, or anything, here in LA. They gave me path for my health that, while I may have strayed, has got me more on course than anything previously. Whether that was with paleo challenges, high expectations in our workouts, or stepping up my mental game by allowing me to become a coach here. My path in life has been altered by them and for the best! And I’m very grateful for them allowing me to be part of their lives.
 
Second, to Chico and Dan. They had a tall order when taking over CFHV, and I’m quite grateful that they kept me on the coaching staff. They afforded me a lot of respect during that transition period, allowing me to air any issues or voice any ideas to make the gym better for all of you, and I appreciate that. I also appreciate their friendships, especially over the last couple of years as I have transitioned (well, transitioning) into a different career path. They were some of the first people I got to know here in Southern California, and they embraced me into the group with open arms. So thank you for it all.
 
I lied, there’s a third BIG thank you, and it’s to all of you! It has been nothing short of a pleasure and an honor to coach you, and more importantly, to get to know you. CrossFit is truly amazing in that sense. It brings together so many people from different walks of life, and being part of that has been nothing short of wonderful. I hope for the best for each one of you.
 
Keep growing, keep bettering yourself, and keep kicking ass!
 
Cheers!”

I personally will miss House in particular.  He was one of my best friends here at the gym.  As quiet and reluctant as he was when he first came here, I swept him up and decided he was going to be part of the group…whether he wanted to or not.

I made him do crazy workouts with me.  I made him endlessly practice skills with me.  I made him come in on days the gym was closed to train.  I made him come to coaching certifications with me whether he wanted to or not.

When he started coaching, he was my very first “shadow”.  I couldn’t wait to try and help teach him everything I knew about coaching, and learn from him along the way too.  We coached Tuesdays and Thursdays together every week for the better part of a year, until eventually those classes became his.

We went to Regionals together, went on weekend trips together, and celebrated many birthdays, weddings, parties, and Open seasons together.

He has always been someone I could count on to be of the highest quality of character, and to be a voice of reason and honest counter when an important decision was to be made.

He’s funny, thoughtful, kind, loyal, intelligent, and strong…and we’re lucky to have had him for the time we did.

This is his last week, so make sure to say thank you and wish him good luck!

 


Training Notes:

This week is a light and fun week of training to transition us after the Open.  You can easily come in every day.  No pressure, just have fun!

Beginning with April will begin our ALL-NEW programming cycle.  More about that in Wednesday’s blog.


 Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

FRONT SQUAT:
every 90 seconds for 15 min:
set 1 – 5 reps
set 2 – 5 reps
set 3 – 4 reps
set 4 – 4 reps
set 5 – 3 reps
set 6 – 3 rep
set 7 – 2 rep
set 8 – 2 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 12 MIN AMRAP:

20 DEADLIFT (205/145#)
15 CAL ASSAULT
10 HSPU

Fusion:

Movements rotate EMOM for 15 MINUTES (5 SETS). P1 Works for AMRAP 30 SEC, then rests while P2 works for AMRAP 30 SEC. Mirror movements.

PART A: Partner Up (You Go / I Go) (15 MINUTES)

PULL UPS (Sub RING ROWS)
PUSH UPS
AIR SQUATS

REST 1 MINUTE

PART B: Same format as above, new movements (15 MINUTES):

KB SWINGS
SIT UPS
BURPEES

REST 1 MINUTE

momWOD:

A) 3 SETS:

A1: Ring Rows @ 40X2; 4-6 Reps; rest 20 Sec
A2: Single Arm DB Waiter’s Carry x 30 Feet Each Arm; rest 20 sec
A3: 30 Sec Max Compression hold; rest 60 sec

B) WOD: STATION ROTATION – ALT EMOM x 5 SETS (15 MINUTES):

MIN 1: AIR ASSAULT – 20 SEC MAX EFFORT / 40 SEC REST
MIN 2: KB SWINGS
MIN 3: BURPEE BOX JUMPS/ STEP UPS


Tuesday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 6-10 RING ROWS @3110

A2) 30 BANDED PULL APARTS

A3) 15-20 GHD SIT-UPS

*resting as needed for quality

B) WOD- FOR TIME:

50 CAL ROW
40 WALL BALL (20/14#)
30 BURPEE BOX JUMP-OVERS (24″/20″)
40 CAL ROW
30 WALL BALL
20 BURPEE BOX JUMP-OVERS
30 CAL ROW
20 WALL BALL
10 BURPEE BOX JUMP-OVERS

Fitness:

A) Strength, Technique, & Development:

3 SETS:
A1: ROMANIAN DEADLIFT @ 30X1; 6 Reps; rest 30 sec
A2: PENDLAY ROW x 8 REPS; rest 60 sec

B) WOD: 15 MIN AMRAP:

15 KB SWINGS
15 BOX JUMP/ STEP UPS
15 SIT UPS

Progressions:

A) 12 MIN TO ROTATE THROUGH:

A1) 4-6 RING ROWS @3110

A2) 15 BANDED PULL APARTS

A3)  15-20 V-UPS or STRAIGHT LEG SIT-UPS

*resting as needed for quality

B) WOD- FOR TIME:

50 CAL ROW
40 WALL BALL (14/10#)
30 BURPEE BOX JUMP-OVERS (20″)
40 CAL ROW
30 WALL BALL
20 BURPEE BOX JUMP-OVERS
30 CAL ROW
20 WALL BALL
10 BURPEE BOX JUMP-OVERS

 

CROSSFIT:

 A) 15 MIN- build to a tough triple:

  • SUMO DEADLIFT


B) 10 MIN- build to a tough single:

  • WEIGHTED CHIN-UP


C) 10 MIN- build to a tough double:

  • BENCH PRESS


D) 3 MIN:

  • MAX CAL ASSUALT BIKE

 

FUSION:

Group Warmup & Mobility:

WARM-UP PACE – 10 MIN LOCOMOTION & FLOW:

  • 10 M BEAR CRAWL

  • 10 M DUCK WALK

  • 10 M HORSE WALK

  • 10 M LIZARD WALK

  • 10 M OSTRICH WALK

    +

  • 10 SINGLE ARM BEAR – TO – BRIDGE

  • 10 SINGLE LEG GLUTE BRIDGES (each leg)

  • 10 SIT UPS


30 MIN AMRAP: Groups of 3 – Station rotation, pace set by Farmer’s Carry:

  • P1: FARMER’S CARRY 100 M (Switch arms at 50 M) + SINGLE ARM WAITER’S CARRY 100 M (Switch arms at 50 M)

  • P2: AIR ASSAULT

  • P3: ROW


CASH OUT:

  • TABATA SIT UPS

 

momWOD:

Group Warmup & Mobility:

3 SETS:

  • :15 EASY + :15 HARD – AIR ASSAULT

    +

  • RED BANDED LATERAL WALKS (10 STEPS EACH WAY) + 10 SQUATS + 10 GLUTE BRIDGES

    +

  • SMALL PLATES (5 Front Raises + 5 Lateral Raises + 5 Cuban Press + 5 Rows)


Barbell Strength:

3 SETS:

  • A1: 6 Barbell Reverse Lunges From Deficit Each Leg; REST :30

  • A2: 12 Lateral Box Step Ups Each Leg; REST :60


WOD: 3 ROUNDS FOR TIME (Kinda looks like “Nancy” but only 3 rounds…)

  • 400 M RUN

  • 15 OH SQUATS

This one’s going a little long, but if you’re interested in the future of the gym and YOUR progress in reaching your goals, stay with me here.

Today’s blog I’m a little more excited about than most.  It’s the culmination of many months of hard work and planning. I’ve been plotting out the programming for our gym the entire next year!

It all will begin this coming Monday, and will take us all the way up to the end of the Open in 2018.

This is all intelligently designed with a mind on getting you all your fittest selves ever!  Nothing will be random or taken for granted.  If you follow this program and trust in the training, I promise you will see amazing results and progression like you’ve never seen before.

This has been a group effort.  Under my guidance & instruction through a series of programming summits, each coach here has had important input to offer.  They all have intimate relationships and knowledge with each of you throughout all class times, and all of these things were considered when designing this program.

Each block is an 8 week cycle and will targeted items that we will focus on throughout a range of movements.  In each cycle you will see a focus in each category:

  • A bi-monthly gym wide event.  For instance: Murph (May) , or our first in-house team competition (July).
  • An anterior (front) or posterior (back) focus on the lower body strength training.
  • A vertical or horizontal focus on the upper body strength training.  This will always be joined with:
  • A pushing movement & a pulling movement.
  • A few gymnastics or bodyweight skills specific to the above items.
  • A few core (abs, lower back, & torso) movements specific to the above.
  • A cyclical movement (running, biking, rowing, jump rope)
  • An Olympic Weightlifting movement (clean, jerk, snatch)

The first 2 weeks of each 8 week cycle will focus on uni-lateral (one side at a time) movement specific to our focus for that training block.  This will give us you and all of the coaches a chance to spot and address any imbalances before we go into the strength cycle.

Strength cycles will run for the next 4 weeks, followed by a week de-load, and then a test of that movement.

For our Oly, well be breaking each movement into the smaller components, and spend a couple weeks at each progression, until the final 2 weeks where we will work the full movement.  This will give you plenty of time to become adept and prepared learning these complex movements.

Finally, our energy system training will work from longer domains to shorter domains.  This will give our aerobic capacity a nice big base, that we will then work on honing into the shorter and more intense bursts that we see in CrossFit.

What that looks like is 4 weeks of “accumulation”, 2 weeks of “intensification”, and 2 weeks of testing where we’ll test our aerobic capacity one of those weeks, and our anaerobic capacity the other week. We just want to build it up the right way first!

There is a LOT more I need to cover, but I’ll save it for Friday’s blog. #twoparter.

Here’s what you can expect then:

  • Break down of what to expect each day, each week.
  • New monthly in-house challenges.
  • New WOD tracking app & numbers integration.
  • New “training notes”.

I love to hear from  you!  So if you have any questions, please don’t hesitate to drop me a line: dan@crossfithighvoltage.com


Wednesday’s Training:

CrossFit:

A) SUMO DEADLIFT:

15 MIN FOR A TOUGH TRIPLE

B) WEIGHTED CHIN-UP:

10 MIN FOR A TOUGH SINGLE

C) BENCH-PRESS:

10 MIN FOR A TOUGH DOUBLE

D) 3 MIN MAX CAL ASSAULT BIKE

Fusion:

AMRAP WARMUP PACE – 10 MIN LOCOMOTION & FLOW:

10 M BEAR CRAWL
10 M DUCK WALK
10 M HORSE WALK
10 M LIZARD WALK
10 M OSTRICH WALK
+
10 x SINGLE ARM BEAR – TO – BRIDGE
10 x SINGLE LEG GLUTE BRIDGES (each leg)
10 x SIT UPS

AMRAP 30 MINUTES: Groups of 3 – Station rotation, pace set by Farmer’s Carry:

P1: FARMER’S CARRY 100 M (Switch arms at 50 M) + SINGLE ARM WAITER’S CARRY 100 M (Switch arms at 50 M)
P2: AIR ASSAULT
P3: ROW

CASH OUT – TABATA SIT UPS

momWOD:

A) Barbell Strength:

3 SETS:
A1: Barbell Reverse Lunges From Deficit x 6 Reps each leg; rest 30 sec
A2: Lateral Box Step Ups x 12 each leg; rest 60 sec

B) WOD: 3 ROUNDS FOR TIME:

400 M RUN
15 OH SQUATS


Thursday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 4-6 SINGLE ARM DB PRESS EACH SIDE @ 21X1
Rest 45 seconds
A2) 12 SINGLE ARM DB ROW EACH SIDE @ 20X1
Rest 45 seconds
A3) 15 BENT OVER REAR DELT FLYS- MUST BE UB
Rest 45 seconds

B) WOD: 

5 MIN AMRAP:
800M RUN
AMRAP RUSSIAN KB SWING (70/44#)

REST 5 MIN

5 MIN AMRAP:
800M RUN
AMRAP T2B

REST 5 MIN

5 MIN AMRAP:
800 M RUN
AMRAP RING PUSH-UPS

Fitness:

A) 30 REPS (rest as needed) at which ever level suits you:

L1 – Floor Seated DB Press
L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)

B) BENCH PRESS:

German Volume Bench Press:

10 UNBROKEN Reps, 10 SETS, 60 Sec rest between
50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

C) WOD- 3 ROUNDS:

AMRAP 3 MINUTES:
6 DB POWER CLEANS
6 PUSH UPS
6 AIR SQUATS

REST 1 MIN

Progressions:

A) 12 MIN TO ROTATE THROUGH:

A1) 4-6 SINGLE ARM DB PRESS EACH SIDE @ 21X1
Rest 45 seconds
A2) 10-12 SINGLE ARM DB ROW EACH SIDE @ 20X1
Rest 45 seconds
A3) 10-15 BENT OVER REAR DELT FLYS- MUST BE UB
Rest 45 seconds

B) WOD: 

5 MIN AMRAP:
800M RUN
AMRAP RUSSIAN KB SWING (53/36#)

REST 5 MIN

5 MIN AMRAP:
800M RUN
AMRAP T2B or K2E or KNEE RAISES

REST 5 MIN

5 MIN AMRAP:
800 M RUN
AMRAP PUSH-UPS

 

CROSSFIT:

A) Team row


B) 20 MIN AMRAP:

Teams of 3:

  • 250 rope passes(dubs count as 2)

  • 20 wall ball

  • 20 burpee

  • 20 sit ups

*1 Athlete WORKS at a time, 1 Athlete RESTS, & 1 Athlete MUST be holding an ELBOW PLANK with a 45/25 plate on their back in order for any work done to count.

*Teams can break up the work as desired. Movements must be done in order.

 

 

FUSION:

Group Warmup & Mobility:


WOD:

IN 12 MINUTES:

AMRAP LADDER # 1:

  • 5 BURPEES

  • 10 M SHUTTLE RUN (+ 1 EACH ROUND)*

  • 10 KB SWINGS

REST 2 MINUTES

IN 12 MINUTES:

AMRAP LADDER #2: 

  • 5 SQUAT JUMPS

  • 10 Single or Double Unders (+10 Reps each round)*

  • 10 SIT UPS 

 

momWOD:

Group Warmup & Mobility:


PART 1: 2 SETS:

  • 2 MIN SHUTTLE RUNS + 2 MIN ROW + 2 MIN JUMP ROPE 

PART 2: PARTNER LADDERS – YOU GO I GO (28 MINUTE PROGRAM)

STATION 1: 6 MINUTES (1/1-2/2-3/3-4/4…etc. AMRAP)

  • BURPEES

REST 1 MINUTE / ROTATION

STATION 2: BREAKOUT CINDY

EMOM 6 – PARTNERS ALTERNATE: (2 SETS):

  • P1 :30 RING ROWS / :30 REST (While P2 does :30 Ring Rows)
  • P1 :30 PUSH UPS (or mod.) / :30 REST (While P2 does :30 Push Ups)
  • P1 :30 AIR SQUATS / :30 REST (While P2 does :30 Air Squats)

REST 1 MINUTE / ROTATION

STATION 3: 6 MINUTES (1/1-2/2-3/3-4/4…etc. AMRAP)

  • BOX JUMP / STEP UPS

REST 1 MINUTE / ROTATION

STATION 4: BREAKOUT CINDY

EMOM 6 – PARTNERS ALTERNATE: (2 SETS):

P1 :30 RING ROWS / :30 REST (While P2 does :30 Ring Rows)
P1 :30 PUSH UPS (or mod.) / :30 REST (While P2 does :30 Push Ups)
P1 :30 AIR SQUATS / :30 REST (While P2 does :30 Air Squats)

REST 1 MINUTE / ROTATION

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 just 3 days until the 21-day Nutrition Challenge begins, and I’m so excited!

We’ve made a few announcements about the program in classes, and I’ve had the great opportunity to chat with many of you about the details. I’ve heard so many questions, and I’m here to answer them.

I also have a big surprise coming for you on Wednesday night, May 10th, so read to the end to get the details!

FAQ

Q: How does it work?

A: The challenge is split up into 3 levels, from a basic clean-up that gets sugar and gluten out of your diet, to a hardcore diet that is Paleo-plus. All levels will give you better energy, better workouts, and improve body composition. Level 3 is very healing to basically any problem you have: bad sleep, brain fog, bad digestion, allergies, autoimmune issues, etc.

You’ll be given access to an online classroom, where you’ll have weekly modules. Each module will have a short video and a few downloadable handouts. We also have a Facebook group where you will be asked to post food journals (you can email them if you’re shy), and get involved with supporting your fellow challengers. You also get help from a nutrition coach through the whole program.

At the end of the challenge, we’ll have a big party to celebrate!

Q: Will I have to give up alcohol?

A: It depends on what level you choose. You are allowed certain alcohols in levels 1 and 2, but none is allowed in level 3.

Q: I’m too busy.

A: During this challenge, you can eat at restaurants, order food through Power Supply, and get quick and easy food options at the store. This isn’t meant to be a cook-all-your-food program. It helps you make better decisions when you are out, and shows you how to cook quickly and easily, if you can. I know plenty of busy people who eat this way all the time. Trust me, you have the time. And I’ll show you how to use it wisely.

Q: I’m going out of town, so I don’t know if it will be worth it.

A: I hear you. It’s overwhelming to think about being away from home and following a nutrition challenge, but I know from personal experience that it can be done. My diet has been challenge-approved 100% percent of the time, for the last 8 years of my life. I’ve gone through every life circumstance you can imagine while eating this way: post-surgery, pregnancy, traveling to over 32 countries, holidays, parties … you can absolutely eat this way while you are traveling. I promise to show you how!

Q: I’ve already done Whole 30. I don’t want to do it again.

A: This is not a Whole 30. It will not feel like a Whole 30, and you’ll be able to decide what’s right for your body, instead of going 100% Paleo.

Q: How much does it cost?

A: $60. Less than half of a 1-hour nutrition consultation with me. That means you get 3 weeks of coaching info for less than what it would normally cost you for a 1-hour session!

Q: How do I sign up?

A: In the CFHV lobby. Sign your name on the board, and do it ASAP! The sooner you sign up, the sooner you’ll get your materials, and the sooner you can prep.

Q: I already eat healthy, so I don’t know if I need this.

A: Everyone’s definition of “healthy” is different, so if you eat healthy and you still have some issues that are bothering you (weight, bad sleep, poor energy, bad digestion, etc), it can’t hurt to change something. The program is 100% worth it, even if you just get a few small tweaks to your diet that will take you from feeling 85% awesome to feeling 100% awesome.

Q: Can people who don’t come to the gym participate too?

A: Absolutely! Invite family and friends to sign up, too!

Free Goodies!

I’ll be at the gym on Wednesday, May 10th, for the evening classes. And I’ll have free samples of challenge-approved post-workout shakes and snacks! Come by, try them out, ask your questions, and get discounts on super high-quality supplements.

Be sure to sign up for the program soon! Prep begins Saturday!

Have more questions? Email me at arie.zieja@gmail.com
Well, here we are going into our final week of the 2017 CrossFit Games Open.  It’s been a pretty great season so far!

At this point we’ve seen just about every movement, and 17.4 was pretty predictable. #calledit.

What that means is that we likely have some type of “Fran” variation left for this Friday.  We will see thrusters, probably with dumbbells for the first time, and we still have yet to see ring muscle-ups and double-unders this year.

My guess is some combo of the ring muscle-up and db thrusters, with double-unders thrown in between each round to keep us anaerobic while testing our ability to do some higher level skills.  Only time will tell!

One thing I know for sure is that we like to go out BIG!  Our Friday Night Lights for 17.4 was surprisingly one of our biggest of this year in attendance.  Check out this awesome video!:

No doubt we saw some pretty great efforts and I continue to burst at the seams with pride at the amazing and supportive community we have.  We had 3 drop-ins with us for FNL, and all of them had great things to say about how they were treated by all of you.

It’s nice to know we have a gym where everybody feels right at home, no matter their ability level or where they’re from.


This week our training will continue to keep us in “stasis” as we close out the Open.  You’ll definitely see touches on our remaining movements to prepare us for their possibility on Friday.

Next week will be a “de-load” week, where we’ll wind down and recover from the Open while we finish out March.  Starting the first week of April, we have an ALL-NEW TRAINING CYCLE!

This is the one I’ve hinted at via some other blog and Facebook posts.  This is the one where myself and some of the head coaches mapped out the entire next year of training for you all.

Specific and intelligent 8 week training cycles.  Targeted strength, Oly, & energy system training.  Gym-wide special bi-monthly events and competitions.

I’ve been hard at work laying out this groundwork for a few months now, and I’m so excited to share it with all of you!

…but in the meantime let’s get focused on our final week of the Open season, get pumped for 17.5, and a BIG party to blow the whole thing out.  Have a great week!


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:

Horizontal chest & back pressing strength (bench press)

Aerobic endurance, hip hinging, & abs (WOD)

Tuesday:

Vertical pulling & pressing (muscle-up drills)

Anaerobic lactic capacity/endurance

Wednesday:

Glute & hamstring development (deadlift, box step-up, banded shuffle)

Aerobic capacity, quad & glute endurance (thrusters & double-unders)

Thursday

Scapular & lower back composition (reverse snow angel & sorenson hold)

Uni-lateral core development (single-arm farmer’s carry)

Core stability & lower ab pulling (flr & hanging leg raises)

Friday:

Open WOD 17.5


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

EVERY :90 FOR 15 MIN:

BENCH PRESS

set 1 – 3 reps
set 2 – 3 reps
set 3 – 3 reps
set 4 – 3 reps
set 5 – 3 reps
set 6 – 3 rep
set 7 – 1 rep
set 8 – 1 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 14 MIN AMRAP:

30 RUSSIAN KB SWING (70/44#)
30 SIT-UPS
200M RUN

Fusion:

TABATA KB & CORE WORKOUT: (:20 ON/ :10 OFF)

Working “Tabata Style” – :20 ON/ :10 REST – switch movements every 30 SEC as rx’d:

:20 KB SWING (both hands) / :10 rest
:20 KB SWING – RIGHT ARM ONLY / :10 rest
:20 KB SWING – LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
x 2 SETS (8 MIN)

x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)

momWOD:

PART 1: EMOM 10

EMOM x 10 MINUTES:
3 BURPEES + AMRAP DB THRUSTERS*

Score is total # DB THRUSTERS. If you make it to 100 REPS before 10 Minutes, you can stop!

REST 2 MINUTES

PART 2: EMOM 10

EMOM x 10 MINUTES:
5 BOX JUMPS/ STEP UPS + AMRAP KB SWINGS*
Score is total # KB SWINGS. IF you make it to 100 Reps before 10 Minutes, you can stop!

REST 2 MINUTES

PART 3: EMOM 10

EMOM x 10 MINUTES:
5 SIT UPS + AMRAP SLAM BALLS*
Score is total # SLAM BALLS. IF you make it to 100 Reps before 10 Minutes, you can stop!


Tuesday’s Training:

CrossFit:

A1) FOUR SETS:

5 Peek-A-Boo Ring Swings
Rest as needed

A2) THREE SETS:

Box Jump-Up (low catch) + 2 Ring Dips
Rest as needed

A3) THREE SETS:
5-10 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN AMRAP**
10 pull ups
10 push ups
10 sit ups
10 squats

*at some point before the 9 minutes is up athletes must airbike 50/30 calories
*the calories do not need to be done all at once

**may upscale to**
3 muscle-ups
5 hspu
7 t2b
15 squats

Fitness:

A) 8 MINUTES:
1 MIN Double Under Practice
30 SEC Torso Twists / 30 SEC Touch Floor – Reach to Sky stretch
1 MIN Double Under Practice
30 SEC Alt. Lunges / 30 SEC Alt. Cossack Squats
1 MIN Double Under Practice
30 SEC Single Leg Glute Bridge R / 30 SEC Single Leg Glute Bridge L
1 MIN Double Under Practice
30 SEC Iron Cross / 30 SEC Scorpion

B) Strength, Technique & Development- THE DEADLIFT:

B1) 2 Reps E30SEC x 8 Sets – on coach cue (4 MINUTES)

B2) 3 REPS E90SEC x 6 SETS (9 MINUTES) – adding weight

C) WOD- 15 MIN TIME CAP:

50 DOUBLE UNDERS (100 SINGLES 2:1)
50 SIT UPS
10 SLAM BALLS
40 DOUBLE UNDERS
40 SIT UPS
10 SLAM BALLS
30 DOUBLE UNDERS
30 SIT UPS
10 SLAM BALLS
20 DOUBLE UNDERS
20 SIT UPS
10 SLAM BALLS
10 DOUBLE UNDERS
10 SIT UPS
10 SLAM BALLS

Progressions:

A1) FOUR SETS:

2-3 Peek-A-Boo Ring Swings or Ring C&D
Rest as needed

A2) THREE SETS:

Box Jump-Up (low catch) + 1 Ring Dip
Rest as needed

A3) THREE SETS:
3-5 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN AMRAP**

5 pull ups
10 push ups
15 sit ups
20 squats

*at some point before the 9 minutes is up athletes must airbike 50/30 calories
*the calories do not need to be done all at once

So here we have it.  The final WOD, and the final Friday Night Lights for 2017.

Our predictions were pretty close, and if you did Wednesday’s WOD, you already have a pretty good idea what this will feel like.  Yesterday we had a 7 min amrap of 12 thrusters & 30 double-unders.  The weight was lighter than 17.5, but the reps were more, so it will feel very similar.

The good news is you should be well prepared and have a decent indication of how to pace this one. As we’ve seen in previous years, this one you HAVE to finish.

There is a 40 minute cap, but it shouldn’t take any of you that long.  If you’ve never done double-unders before, this probably isn’t the WOD to try them out for the first time.

If you’ve got consistent dubz, but they’re just spotty, give it a go!

This is going to be a mental test.  It will be VERY important for you to pick up that bar before you think you are ready to.  What your body is capable of, and what your mind is telling you will be very different things.

Breathing is important too.  Rest at the top of your thrusters.  Don’t put that bar down for anything.  The weight is light enough, and it’s only 9 reps at a time.  You gotta push. You gotta struggle a little bit.  You gotta grow as an athlete with this one.

As always, you won’t be alone.  I expect the entire CFHV community to come out for our final FNL.  Let’s go out in a blaze of glory with the biggest attendance ever for a FNL.

Even if you aren’t doing the WOD, or did it earlier in the day, please come out to support.  We’ll order some pizzas for after, hang out, and enjoy each other’s company.

Please feel free to bring some food to share.  You’ve all earned it, it’s been a great 5 weeks, and we all need a moment to celebrate!


  • Our theme is CrossFit High Voltage colors! So come represent your home, wear your favorite CFHV shirt or apparel.
  • Dr. Nataly will be in the house with ptWOD to help you all get warm, or work out the kinks afterward
  • We also have DJ Ben back from week 1 of FNL to spin the tunes and get you fired up to throw it down.
  • This is a LONG one, so we’ll have a special “early bird” first heat start at 5:00pm this time.   Sign-up for heats will start at 4:30pm as always.

Schedule this Weekend:

  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 9am: Shred Sesh
  • Saturday @ 10am: NO Oly- extended open gym at this time! (Oly returns NEXT Saturday!)
  • Saturday @ 11:30-1:30: Open Gym
  • Sunday @ 10am: Energizer Long WOD
  • Sunday @ 11am: Second Chance Sunday (miss FNL or OG on Saturday?  Come get your 17.4 on here!)

…so that just leaves one question.

What’s the WOD??


Friday’s Training:

CrossFit:

10 ROUNDS FOR TIME (40 MIN CAP):

  • 9 THRUSTERS (95/65#)
  • 35 DOUBLE-UNDERS

*scaled: (65/45#) (single unders

*55+: (65/45#)

 

CROSSFIT:

A) 12 MIN TO ROTATE THROUGH:

  • A1) 6-10 RING ROWS @3110

  • A2) 30 BANDED PULL-APARTS 

  • A3) 15-20 GHD SIT-UPS 

*Resting as needed for quality


B) WOD- FOR TIME:

  • 50 CAL ROW

  • 40 WALL BALL (20/14#)

  • 30 BURPEE BOX JUMP-OVERS (24″/20″)

  • 40 CAL ROW

  • 30 WALL BALL

  • 20 BURPEE BOX JUMP-OVERS

  • 30 CAL ROW

  • 20 WALL BALL

  • 10 BURPEE BOX JUMP-OVERS

 

 

FITNESS:

Group Warmup & Mobility:

8 MINUTES:

  • 1 MIN Double Under Practice

  • :30 Torso Twists / :30 Touch Floor – Reach to Sky stretch

  • 1 MIN Double Under Practice

  • :30 Alt. Lunges / :30 Alt. Cossack Squats

  • 1 MIN Double Under Practice

  • :30 Single Leg Glute Bridge R / :30 Single Leg Glute Bridge L

  • 1 MIN Double Under Practice

  • :30 Iron Cross / :30 Scorpion


3 SETS:

  • A1: 6 ROMANIAN DEADLIFT @ 30X1; REST :30

  • A2: 8 PENDLAY ROW; REST :60


WOD: AMRAP 15:

  • 15 KB SWINGS

  • 15 BOX JUMP/ STEP UPS

  • 15 SIT UPS

 

PROGRESSIONS:

A) 12 MIN TO ROTATE THROUGH:

A1) 4-6 RING ROWS @3110

A2) 15 BANDED PULL APARTS

A3)  15-20 V-UPS or STRAIGHT LEG SIT-UPS

*resting as needed for quality


B) WOD- FOR TIME:

50 CAL ROW
40 WALL BALL (14/10#)
30 BURPEE BOX JUMP-OVERS (20″)
40 CAL ROW
30 WALL BALL
20 BURPEE BOX JUMP-OVERS
30 CAL ROW
20 WALL BALL
10 BURPEE BOX JUMP-OVERS

Sometimes you can’t wait for something to be over.  If it’s a difficult or challenging time, it can’t possibly come soon enough.

Others times the end of something is bittersweet, maybe a little sad, and if nothing else just the change can bring a little anxiety.

Today we have a couple of good-byes, and while neither can easily be put into a specific category, both should be celebrated and welcomed as important times of positive change.

As I’m sure you may have guessed the first farewell is the 2017 Open.  It’s been a great season filled with amazing memories, breath-throughs, PRs, excitement, and fun.  It’s one of my most favorite times of the year. Just check out this video, and you’ll see what I mean:

I don’t just love it because of all of the personal fun and growth there is for me.  I love it most as I get to see all of you come together and support each other and push yourselves a little outside your comfort zone.

I love the camaraderie and bonding I see.  I love the new friendships formed.  I love the tears of happiness, and the screams of sorrow.  It’s all part of an amazing time that I am privileged to witness and guide as our community changes and grows.

This leads me to the other good-bye for today.

This will be the last week for Coach House at CrossFit High Voltage.  If you don’t know by now, last year was really big for him!  He got married, has a baby on the way, and even embarked upon a new career path.

That path is going to be taking him and his family up north to the Seattle area in April, and so we must bid him a fond farewell.  Before I get all sappy though, here’s some words from the man himself.

“Hi everybody. By now, some of you may know, but for those who don’t, my last day of coaching here at CFHV will be at end of March.
 
And I just wanted to say goodbye!
 
Two BIG thank you’s are in order. 

First, to Tim and Carly, who started CFHV. They took me in back in November of 2011, when I didn’t know anyone, or anything, here in LA. They gave me path for my health that, while I may have strayed, has got me more on course than anything previously. Whether that was with paleo challenges, high expectations in our workouts, or stepping up my mental game by allowing me to become a coach here. My path in life has been altered by them and for the best! And I’m very grateful for them allowing me to be part of their lives.
 
Second, to Chico and Dan. They had a tall order when taking over CFHV, and I’m quite grateful that they kept me on the coaching staff. They afforded me a lot of respect during that transition period, allowing me to air any issues or voice any ideas to make the gym better for all of you, and I appreciate that. I also appreciate their friendships, especially over the last couple of years as I have transitioned (well, transitioning) into a different career path. They were some of the first people I got to know here in Southern California, and they embraced me into the group with open arms. So thank you for it all.
 
I lied, there’s a third BIG thank you, and it’s to all of you! It has been nothing short of a pleasure and an honor to coach you, and more importantly, to get to know you. CrossFit is truly amazing in that sense. It brings together so many people from different walks of life, and being part of that has been nothing short of wonderful. I hope for the best for each one of you.
 
Keep growing, keep bettering yourself, and keep kicking ass!
 
Cheers!”

I personally will miss House in particular.  He was one of my best friends here at the gym.  As quiet and reluctant as he was when he first came here, I swept him up and decided he was going to be part of the group…whether he wanted to or not.

I made him do crazy workouts with me.  I made him endlessly practice skills with me.  I made him come in on days the gym was closed to train.  I made him come to coaching certifications with me whether he wanted to or not.

When he started coaching, he was my very first “shadow”.  I couldn’t wait to try and help teach him everything I knew about coaching, and learn from him along the way too.  We coached Tuesdays and Thursdays together every week for the better part of a year, until eventually those classes became his.

We went to Regionals together, went on weekend trips together, and celebrated many birthdays, weddings, parties, and Open seasons together.

He has always been someone I could count on to be of the highest quality of character, and to be a voice of reason and honest counter when an important decision was to be made.

He’s funny, thoughtful, kind, loyal, intelligent, and strong…and we’re lucky to have had him for the time we did.

This is his last week, so make sure to say thank you and wish him good luck!

 


Training Notes:

This week is a light and fun week of training to transition us after the Open.  You can easily come in every day.  No pressure, just have fun!

Beginning with April will begin our ALL-NEW programming cycle.  More about that in Wednesday’s blog.


 Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

FRONT SQUAT:
every 90 seconds for 15 min:
set 1 – 5 reps
set 2 – 5 reps
set 3 – 4 reps
set 4 – 4 reps
set 5 – 3 reps
set 6 – 3 rep
set 7 – 2 rep
set 8 – 2 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 12 MIN AMRAP:

20 DEADLIFT (205/145#)
15 CAL ASSAULT
10 HSPU

Fusion:

Movements rotate EMOM for 15 MINUTES (5 SETS). P1 Works for AMRAP 30 SEC, then rests while P2 works for AMRAP 30 SEC. Mirror movements.

PART A: Partner Up (You Go / I Go) (15 MINUTES)

PULL UPS (Sub RING ROWS)
PUSH UPS
AIR SQUATS

REST 1 MINUTE

PART B: Same format as above, new movements (15 MINUTES):

KB SWINGS
SIT UPS
BURPEES

REST 1 MINUTE

momWOD:

A) 3 SETS:

A1: Ring Rows @ 40X2; 4-6 Reps; rest 20 Sec
A2: Single Arm DB Waiter’s Carry x 30 Feet Each Arm; rest 20 sec
A3: 30 Sec Max Compression hold; rest 60 sec

B) WOD: STATION ROTATION – ALT EMOM x 5 SETS (15 MINUTES):

MIN 1: AIR ASSAULT – 20 SEC MAX EFFORT / 40 SEC REST
MIN 2: KB SWINGS
MIN 3: BURPEE BOX JUMPS/ STEP UPS


Tuesday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 6-10 RING ROWS @3110

A2) 30 BANDED PULL APARTS

A3) 15-20 GHD SIT-UPS

*resting as needed for quality

B) WOD- FOR TIME:

50 CAL ROW
40 WALL BALL (20/14#)
30 BURPEE BOX JUMP-OVERS (24″/20″)
40 CAL ROW
30 WALL BALL
20 BURPEE BOX JUMP-OVERS
30 CAL ROW
20 WALL BALL
10 BURPEE BOX JUMP-OVERS

Fitness:

A) Strength, Technique, & Development:

3 SETS:
A1: ROMANIAN DEADLIFT @ 30X1; 6 Reps; rest 30 sec
A2: PENDLAY ROW x 8 REPS; rest 60 sec

B) WOD: 15 MIN AMRAP:

15 KB SWINGS
15 BOX JUMP/ STEP UPS
15 SIT UPS

Progressions:

A) 12 MIN TO ROTATE THROUGH:

A1) 4-6 RING ROWS @3110

A2) 15 BANDED PULL APARTS

A3)  15-20 V-UPS or STRAIGHT LEG SIT-UPS

*resting as needed for quality

B) WOD- FOR TIME:

50 CAL ROW
40 WALL BALL (14/10#)
30 BURPEE BOX JUMP-OVERS (20″)
40 CAL ROW
30 WALL BALL
20 BURPEE BOX JUMP-OVERS
30 CAL ROW
20 WALL BALL
10 BURPEE BOX JUMP-OVERS

 

CROSSFIT:

 A) 15 MIN- build to a tough triple:

  • SUMO DEADLIFT


B) 10 MIN- build to a tough single:

  • WEIGHTED CHIN-UP


C) 10 MIN- build to a tough double:

  • BENCH PRESS


D) 3 MIN:

  • MAX CAL ASSUALT BIKE

 

FUSION:

Group Warmup & Mobility:

WARM-UP PACE – 10 MIN LOCOMOTION & FLOW:

  • 10 M BEAR CRAWL

  • 10 M DUCK WALK

  • 10 M HORSE WALK

  • 10 M LIZARD WALK

  • 10 M OSTRICH WALK

    +

  • 10 SINGLE ARM BEAR – TO – BRIDGE

  • 10 SINGLE LEG GLUTE BRIDGES (each leg)

  • 10 SIT UPS


30 MIN AMRAP: Groups of 3 – Station rotation, pace set by Farmer’s Carry:

  • P1: FARMER’S CARRY 100 M (Switch arms at 50 M) + SINGLE ARM WAITER’S CARRY 100 M (Switch arms at 50 M)

  • P2: AIR ASSAULT

  • P3: ROW


CASH OUT:

  • TABATA SIT UPS

 

momWOD:

Group Warmup & Mobility:

3 SETS:

  • :15 EASY + :15 HARD – AIR ASSAULT

    +

  • RED BANDED LATERAL WALKS (10 STEPS EACH WAY) + 10 SQUATS + 10 GLUTE BRIDGES

    +

  • SMALL PLATES (5 Front Raises + 5 Lateral Raises + 5 Cuban Press + 5 Rows)


Barbell Strength:

3 SETS:

  • A1: 6 Barbell Reverse Lunges From Deficit Each Leg; REST :30

  • A2: 12 Lateral Box Step Ups Each Leg; REST :60


WOD: 3 ROUNDS FOR TIME (Kinda looks like “Nancy” but only 3 rounds…)

  • 400 M RUN

  • 15 OH SQUATS

This one’s going a little long, but if you’re interested in the future of the gym and YOUR progress in reaching your goals, stay with me here.

Today’s blog I’m a little more excited about than most.  It’s the culmination of many months of hard work and planning. I’ve been plotting out the programming for our gym the entire next year!

It all will begin this coming Monday, and will take us all the way up to the end of the Open in 2018.

This is all intelligently designed with a mind on getting you all your fittest selves ever!  Nothing will be random or taken for granted.  If you follow this program and trust in the training, I promise you will see amazing results and progression like you’ve never seen before.

This has been a group effort.  Under my guidance & instruction through a series of programming summits, each coach here has had important input to offer.  They all have intimate relationships and knowledge with each of you throughout all class times, and all of these things were considered when designing this program.

Each block is an 8 week cycle and will targeted items that we will focus on throughout a range of movements.  In each cycle you will see a focus in each category:

  • A bi-monthly gym wide event.  For instance: Murph (May) , or our first in-house team competition (July).
  • An anterior (front) or posterior (back) focus on the lower body strength training.
  • A vertical or horizontal focus on the upper body strength training.  This will always be joined with:
  • A pushing movement & a pulling movement.
  • A few gymnastics or bodyweight skills specific to the above items.
  • A few core (abs, lower back, & torso) movements specific to the above.
  • A cyclical movement (running, biking, rowing, jump rope)
  • An Olympic Weightlifting movement (clean, jerk, snatch)

The first 2 weeks of each 8 week cycle will focus on uni-lateral (one side at a time) movement specific to our focus for that training block.  This will give us you and all of the coaches a chance to spot and address any imbalances before we go into the strength cycle.

Strength cycles will run for the next 4 weeks, followed by a week de-load, and then a test of that movement.

For our Oly, well be breaking each movement into the smaller components, and spend a couple weeks at each progression, until the final 2 weeks where we will work the full movement.  This will give you plenty of time to become adept and prepared learning these complex movements.

Finally, our energy system training will work from longer domains to shorter domains.  This will give our aerobic capacity a nice big base, that we will then work on honing into the shorter and more intense bursts that we see in CrossFit.

What that looks like is 4 weeks of “accumulation”, 2 weeks of “intensification”, and 2 weeks of testing where we’ll test our aerobic capacity one of those weeks, and our anaerobic capacity the other week. We just want to build it up the right way first!

There is a LOT more I need to cover, but I’ll save it for Friday’s blog. #twoparter.

Here’s what you can expect then:

  • Break down of what to expect each day, each week.
  • New monthly in-house challenges.
  • New WOD tracking app & numbers integration.
  • New “training notes”.

I love to hear from  you!  So if you have any questions, please don’t hesitate to drop me a line: dan@crossfithighvoltage.com


Wednesday’s Training:

CrossFit:

A) SUMO DEADLIFT:

15 MIN FOR A TOUGH TRIPLE

B) WEIGHTED CHIN-UP:

10 MIN FOR A TOUGH SINGLE

C) BENCH-PRESS:

10 MIN FOR A TOUGH DOUBLE

D) 3 MIN MAX CAL ASSAULT BIKE

Fusion:

AMRAP WARMUP PACE – 10 MIN LOCOMOTION & FLOW:

10 M BEAR CRAWL
10 M DUCK WALK
10 M HORSE WALK
10 M LIZARD WALK
10 M OSTRICH WALK
+
10 x SINGLE ARM BEAR – TO – BRIDGE
10 x SINGLE LEG GLUTE BRIDGES (each leg)
10 x SIT UPS

AMRAP 30 MINUTES: Groups of 3 – Station rotation, pace set by Farmer’s Carry:

P1: FARMER’S CARRY 100 M (Switch arms at 50 M) + SINGLE ARM WAITER’S CARRY 100 M (Switch arms at 50 M)
P2: AIR ASSAULT
P3: ROW

CASH OUT – TABATA SIT UPS

momWOD:

A) Barbell Strength:

3 SETS:
A1: Barbell Reverse Lunges From Deficit x 6 Reps each leg; rest 30 sec
A2: Lateral Box Step Ups x 12 each leg; rest 60 sec

B) WOD: 3 ROUNDS FOR TIME:

400 M RUN
15 OH SQUATS


Thursday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 4-6 SINGLE ARM DB PRESS EACH SIDE @ 21X1
Rest 45 seconds
A2) 12 SINGLE ARM DB ROW EACH SIDE @ 20X1
Rest 45 seconds
A3) 15 BENT OVER REAR DELT FLYS- MUST BE UB
Rest 45 seconds

B) WOD: 

5 MIN AMRAP:
800M RUN
AMRAP RUSSIAN KB SWING (70/44#)

REST 5 MIN

5 MIN AMRAP:
800M RUN
AMRAP T2B

REST 5 MIN

5 MIN AMRAP:
800 M RUN
AMRAP RING PUSH-UPS

Fitness:

A) 30 REPS (rest as needed) at which ever level suits you:

L1 – Floor Seated DB Press
L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)

B) BENCH PRESS:

German Volume Bench Press:

10 UNBROKEN Reps, 10 SETS, 60 Sec rest between
50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

C) WOD- 3 ROUNDS:

AMRAP 3 MINUTES:
6 DB POWER CLEANS
6 PUSH UPS
6 AIR SQUATS

REST 1 MIN

Progressions:

A) 12 MIN TO ROTATE THROUGH:

A1) 4-6 SINGLE ARM DB PRESS EACH SIDE @ 21X1
Rest 45 seconds
A2) 10-12 SINGLE ARM DB ROW EACH SIDE @ 20X1
Rest 45 seconds
A3) 10-15 BENT OVER REAR DELT FLYS- MUST BE UB
Rest 45 seconds

B) WOD: 

5 MIN AMRAP:
800M RUN
AMRAP RUSSIAN KB SWING (53/36#)

REST 5 MIN

5 MIN AMRAP:
800M RUN
AMRAP T2B or K2E or KNEE RAISES

REST 5 MIN

5 MIN AMRAP:
800 M RUN
AMRAP PUSH-UPS

 

CROSSFIT:

A) Team row


B) 20 MIN AMRAP:

Teams of 3:

  • 250 rope passes(dubs count as 2)

  • 20 wall ball

  • 20 burpee

  • 20 sit ups

*1 Athlete WORKS at a time, 1 Athlete RESTS, & 1 Athlete MUST be holding an ELBOW PLANK with a 45/25 plate on their back in order for any work done to count.

*Teams can break up the work as desired. Movements must be done in order.

 

 

FUSION:

Group Warmup & Mobility:


WOD:

IN 12 MINUTES:

AMRAP LADDER # 1:

  • 5 BURPEES

  • 10 M SHUTTLE RUN (+ 1 EACH ROUND)*

  • 10 KB SWINGS

REST 2 MINUTES

IN 12 MINUTES:

AMRAP LADDER #2: 

  • 5 SQUAT JUMPS

  • 10 Single or Double Unders (+10 Reps each round)*

  • 10 SIT UPS 

 

momWOD:

Group Warmup & Mobility:


PART 1: 2 SETS:

  • 2 MIN SHUTTLE RUNS + 2 MIN ROW + 2 MIN JUMP ROPE 

PART 2: PARTNER LADDERS – YOU GO I GO (28 MINUTE PROGRAM)

STATION 1: 6 MINUTES (1/1-2/2-3/3-4/4…etc. AMRAP)

  • BURPEES

REST 1 MINUTE / ROTATION

STATION 2: BREAKOUT CINDY

EMOM 6 – PARTNERS ALTERNATE: (2 SETS):

  • P1 :30 RING ROWS / :30 REST (While P2 does :30 Ring Rows)
  • P1 :30 PUSH UPS (or mod.) / :30 REST (While P2 does :30 Push Ups)
  • P1 :30 AIR SQUATS / :30 REST (While P2 does :30 Air Squats)

REST 1 MINUTE / ROTATION

STATION 3: 6 MINUTES (1/1-2/2-3/3-4/4…etc. AMRAP)

  • BOX JUMP / STEP UPS

REST 1 MINUTE / ROTATION

STATION 4: BREAKOUT CINDY

EMOM 6 – PARTNERS ALTERNATE: (2 SETS):

P1 :30 RING ROWS / :30 REST (While P2 does :30 Ring Rows)
P1 :30 PUSH UPS (or mod.) / :30 REST (While P2 does :30 Push Ups)
P1 :30 AIR SQUATS / :30 REST (While P2 does :30 Air Squats)

REST 1 MINUTE / ROTATION

Today is our weekly Coach guest blog and it’s Coach Tyler’s turn!  I really like the message here, and it’s important to realize that competition comes in many forms.

“Sport is a metaphor for life. Many life skills are learned through sports and as we grow and improve each day, there is no better way to feel and embrace that progress than to go out and use it!

In close to decade of doing CrossFit, I hadn’t seriously participated in too many competitions until recently when a few friends STRONGLY encouraged me to join them competing in several events throughout Southern California … I must say it has been an incredibly rewarding experience.

We won some, we lost some, but it was in the moments of strenuous competition and camaraderie where I found my deepest satisfaction.

Being engaged with friends, making new friends, and feeling the support of community was a great experience and reinforced every reason why I work so hard in the gym.

So I would suggest that even if it’s challenging a gym buddy to a race in the day’s WOD, introduce a little competition into your training every so often ~ it’s a great way to see what you can really do!

“You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy.” Arthur Ashe”

Inspired?  Looking for a way to compete on a small scale?  Don’t forget our challenge for the month of April, our tabata push-ups.  There is still 3 weeks left, and I’d like to see some new names on that whiteboard!

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 just 3 days until the 21-day Nutrition Challenge begins, and I’m so excited!

We’ve made a few announcements about the program in classes, and I’ve had the great opportunity to chat with many of you about the details. I’ve heard so many questions, and I’m here to answer them.

I also have a big surprise coming for you on Wednesday night, May 10th, so read to the end to get the details!

FAQ

Q: How does it work?

A: The challenge is split up into 3 levels, from a basic clean-up that gets sugar and gluten out of your diet, to a hardcore diet that is Paleo-plus. All levels will give you better energy, better workouts, and improve body composition. Level 3 is very healing to basically any problem you have: bad sleep, brain fog, bad digestion, allergies, autoimmune issues, etc.

You’ll be given access to an online classroom, where you’ll have weekly modules. Each module will have a short video and a few downloadable handouts. We also have a Facebook group where you will be asked to post food journals (you can email them if you’re shy), and get involved with supporting your fellow challengers. You also get help from a nutrition coach through the whole program.

At the end of the challenge, we’ll have a big party to celebrate!

Q: Will I have to give up alcohol?

A: It depends on what level you choose. You are allowed certain alcohols in levels 1 and 2, but none is allowed in level 3.

Q: I’m too busy.

A: During this challenge, you can eat at restaurants, order food through Power Supply, and get quick and easy food options at the store. This isn’t meant to be a cook-all-your-food program. It helps you make better decisions when you are out, and shows you how to cook quickly and easily, if you can. I know plenty of busy people who eat this way all the time. Trust me, you have the time. And I’ll show you how to use it wisely.

Q: I’m going out of town, so I don’t know if it will be worth it.

A: I hear you. It’s overwhelming to think about being away from home and following a nutrition challenge, but I know from personal experience that it can be done. My diet has been challenge-approved 100% percent of the time, for the last 8 years of my life. I’ve gone through every life circumstance you can imagine while eating this way: post-surgery, pregnancy, traveling to over 32 countries, holidays, parties … you can absolutely eat this way while you are traveling. I promise to show you how!

Q: I’ve already done Whole 30. I don’t want to do it again.

A: This is not a Whole 30. It will not feel like a Whole 30, and you’ll be able to decide what’s right for your body, instead of going 100% Paleo.

Q: How much does it cost?

A: $60. Less than half of a 1-hour nutrition consultation with me. That means you get 3 weeks of coaching info for less than what it would normally cost you for a 1-hour session!

Q: How do I sign up?

A: In the CFHV lobby. Sign your name on the board, and do it ASAP! The sooner you sign up, the sooner you’ll get your materials, and the sooner you can prep.

Q: I already eat healthy, so I don’t know if I need this.

A: Everyone’s definition of “healthy” is different, so if you eat healthy and you still have some issues that are bothering you (weight, bad sleep, poor energy, bad digestion, etc), it can’t hurt to change something. The program is 100% worth it, even if you just get a few small tweaks to your diet that will take you from feeling 85% awesome to feeling 100% awesome.

Q: Can people who don’t come to the gym participate too?

A: Absolutely! Invite family and friends to sign up, too!

Free Goodies!

I’ll be at the gym on Wednesday, May 10th, for the evening classes. And I’ll have free samples of challenge-approved post-workout shakes and snacks! Come by, try them out, ask your questions, and get discounts on super high-quality supplements.

Be sure to sign up for the program soon! Prep begins Saturday!

Have more questions? Email me at arie.zieja@gmail.com
Well, here we are going into our final week of the 2017 CrossFit Games Open.  It’s been a pretty great season so far!

At this point we’ve seen just about every movement, and 17.4 was pretty predictable. #calledit.

What that means is that we likely have some type of “Fran” variation left for this Friday.  We will see thrusters, probably with dumbbells for the first time, and we still have yet to see ring muscle-ups and double-unders this year.

My guess is some combo of the ring muscle-up and db thrusters, with double-unders thrown in between each round to keep us anaerobic while testing our ability to do some higher level skills.  Only time will tell!

One thing I know for sure is that we like to go out BIG!  Our Friday Night Lights for 17.4 was surprisingly one of our biggest of this year in attendance.  Check out this awesome video!:

No doubt we saw some pretty great efforts and I continue to burst at the seams with pride at the amazing and supportive community we have.  We had 3 drop-ins with us for FNL, and all of them had great things to say about how they were treated by all of you.

It’s nice to know we have a gym where everybody feels right at home, no matter their ability level or where they’re from.


This week our training will continue to keep us in “stasis” as we close out the Open.  You’ll definitely see touches on our remaining movements to prepare us for their possibility on Friday.

Next week will be a “de-load” week, where we’ll wind down and recover from the Open while we finish out March.  Starting the first week of April, we have an ALL-NEW TRAINING CYCLE!

This is the one I’ve hinted at via some other blog and Facebook posts.  This is the one where myself and some of the head coaches mapped out the entire next year of training for you all.

Specific and intelligent 8 week training cycles.  Targeted strength, Oly, & energy system training.  Gym-wide special bi-monthly events and competitions.

I’ve been hard at work laying out this groundwork for a few months now, and I’m so excited to share it with all of you!

…but in the meantime let’s get focused on our final week of the Open season, get pumped for 17.5, and a BIG party to blow the whole thing out.  Have a great week!


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:

Horizontal chest & back pressing strength (bench press)

Aerobic endurance, hip hinging, & abs (WOD)

Tuesday:

Vertical pulling & pressing (muscle-up drills)

Anaerobic lactic capacity/endurance

Wednesday:

Glute & hamstring development (deadlift, box step-up, banded shuffle)

Aerobic capacity, quad & glute endurance (thrusters & double-unders)

Thursday

Scapular & lower back composition (reverse snow angel & sorenson hold)

Uni-lateral core development (single-arm farmer’s carry)

Core stability & lower ab pulling (flr & hanging leg raises)

Friday:

Open WOD 17.5


Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

EVERY :90 FOR 15 MIN:

BENCH PRESS

set 1 – 3 reps
set 2 – 3 reps
set 3 – 3 reps
set 4 – 3 reps
set 5 – 3 reps
set 6 – 3 rep
set 7 – 1 rep
set 8 – 1 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 14 MIN AMRAP:

30 RUSSIAN KB SWING (70/44#)
30 SIT-UPS
200M RUN

Fusion:

TABATA KB & CORE WORKOUT: (:20 ON/ :10 OFF)

Working “Tabata Style” – :20 ON/ :10 REST – switch movements every 30 SEC as rx’d:

:20 KB SWING (both hands) / :10 rest
:20 KB SWING – RIGHT ARM ONLY / :10 rest
:20 KB SWING – LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- RIGHT ARM ONLY / :10 rest
:20 KB CLEAN & PRESS (OR KB SNATCH)- LEFT ARM ONLY / :10 rest
:20 KB SWING (both hands) / :10 rest
:30 REST
x 2 SETS (8 MIN)
+
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
:20 Air Squats / :10 rest
:20 Push Ups / :10 rest
:20 Sit Ups / :10 rest
:20 Burpees / :10 rest
x 2 SETS (8 MIN)

x WHOLE LIST again from top (= 32 MIN PROGRAM TOTAL)

momWOD:

PART 1: EMOM 10

EMOM x 10 MINUTES:
3 BURPEES + AMRAP DB THRUSTERS*

Score is total # DB THRUSTERS. If you make it to 100 REPS before 10 Minutes, you can stop!

REST 2 MINUTES

PART 2: EMOM 10

EMOM x 10 MINUTES:
5 BOX JUMPS/ STEP UPS + AMRAP KB SWINGS*
Score is total # KB SWINGS. IF you make it to 100 Reps before 10 Minutes, you can stop!

REST 2 MINUTES

PART 3: EMOM 10

EMOM x 10 MINUTES:
5 SIT UPS + AMRAP SLAM BALLS*
Score is total # SLAM BALLS. IF you make it to 100 Reps before 10 Minutes, you can stop!


Tuesday’s Training:

CrossFit:

A1) FOUR SETS:

5 Peek-A-Boo Ring Swings
Rest as needed

A2) THREE SETS:

Box Jump-Up (low catch) + 2 Ring Dips
Rest as needed

A3) THREE SETS:
5-10 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN AMRAP**
10 pull ups
10 push ups
10 sit ups
10 squats

*at some point before the 9 minutes is up athletes must airbike 50/30 calories
*the calories do not need to be done all at once

**may upscale to**
3 muscle-ups
5 hspu
7 t2b
15 squats

Fitness:

A) 8 MINUTES:
1 MIN Double Under Practice
30 SEC Torso Twists / 30 SEC Touch Floor – Reach to Sky stretch
1 MIN Double Under Practice
30 SEC Alt. Lunges / 30 SEC Alt. Cossack Squats
1 MIN Double Under Practice
30 SEC Single Leg Glute Bridge R / 30 SEC Single Leg Glute Bridge L
1 MIN Double Under Practice
30 SEC Iron Cross / 30 SEC Scorpion

B) Strength, Technique & Development- THE DEADLIFT:

B1) 2 Reps E30SEC x 8 Sets – on coach cue (4 MINUTES)

B2) 3 REPS E90SEC x 6 SETS (9 MINUTES) – adding weight

C) WOD- 15 MIN TIME CAP:

50 DOUBLE UNDERS (100 SINGLES 2:1)
50 SIT UPS
10 SLAM BALLS
40 DOUBLE UNDERS
40 SIT UPS
10 SLAM BALLS
30 DOUBLE UNDERS
30 SIT UPS
10 SLAM BALLS
20 DOUBLE UNDERS
20 SIT UPS
10 SLAM BALLS
10 DOUBLE UNDERS
10 SIT UPS
10 SLAM BALLS

Progressions:

A1) FOUR SETS:

2-3 Peek-A-Boo Ring Swings or Ring C&D
Rest as needed

A2) THREE SETS:

Box Jump-Up (low catch) + 1 Ring Dip
Rest as needed

A3) THREE SETS:
3-5 Jump to Bar from Squat (straight arms) starting on box

B) WOD- 9 MIN AMRAP**

5 pull ups
10 push ups
15 sit ups
20 squats

*at some point before the 9 minutes is up athletes must airbike 50/30 calories
*the calories do not need to be done all at once

So here we have it.  The final WOD, and the final Friday Night Lights for 2017.

Our predictions were pretty close, and if you did Wednesday’s WOD, you already have a pretty good idea what this will feel like.  Yesterday we had a 7 min amrap of 12 thrusters & 30 double-unders.  The weight was lighter than 17.5, but the reps were more, so it will feel very similar.

The good news is you should be well prepared and have a decent indication of how to pace this one. As we’ve seen in previous years, this one you HAVE to finish.

There is a 40 minute cap, but it shouldn’t take any of you that long.  If you’ve never done double-unders before, this probably isn’t the WOD to try them out for the first time.

If you’ve got consistent dubz, but they’re just spotty, give it a go!

This is going to be a mental test.  It will be VERY important for you to pick up that bar before you think you are ready to.  What your body is capable of, and what your mind is telling you will be very different things.

Breathing is important too.  Rest at the top of your thrusters.  Don’t put that bar down for anything.  The weight is light enough, and it’s only 9 reps at a time.  You gotta push. You gotta struggle a little bit.  You gotta grow as an athlete with this one.

As always, you won’t be alone.  I expect the entire CFHV community to come out for our final FNL.  Let’s go out in a blaze of glory with the biggest attendance ever for a FNL.

Even if you aren’t doing the WOD, or did it earlier in the day, please come out to support.  We’ll order some pizzas for after, hang out, and enjoy each other’s company.

Please feel free to bring some food to share.  You’ve all earned it, it’s been a great 5 weeks, and we all need a moment to celebrate!


  • Our theme is CrossFit High Voltage colors! So come represent your home, wear your favorite CFHV shirt or apparel.
  • Dr. Nataly will be in the house with ptWOD to help you all get warm, or work out the kinks afterward
  • We also have DJ Ben back from week 1 of FNL to spin the tunes and get you fired up to throw it down.
  • This is a LONG one, so we’ll have a special “early bird” first heat start at 5:00pm this time.   Sign-up for heats will start at 4:30pm as always.

Schedule this Weekend:

  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 9am: Shred Sesh
  • Saturday @ 10am: NO Oly- extended open gym at this time! (Oly returns NEXT Saturday!)
  • Saturday @ 11:30-1:30: Open Gym
  • Sunday @ 10am: Energizer Long WOD
  • Sunday @ 11am: Second Chance Sunday (miss FNL or OG on Saturday?  Come get your 17.4 on here!)

…so that just leaves one question.

What’s the WOD??


Friday’s Training:

CrossFit:

10 ROUNDS FOR TIME (40 MIN CAP):

  • 9 THRUSTERS (95/65#)
  • 35 DOUBLE-UNDERS

*scaled: (65/45#) (single unders

*55+: (65/45#)

 

CROSSFIT:

A) 12 MIN TO ROTATE THROUGH:

  • A1) 6-10 RING ROWS @3110

  • A2) 30 BANDED PULL-APARTS 

  • A3) 15-20 GHD SIT-UPS 

*Resting as needed for quality


B) WOD- FOR TIME:

  • 50 CAL ROW

  • 40 WALL BALL (20/14#)

  • 30 BURPEE BOX JUMP-OVERS (24″/20″)

  • 40 CAL ROW

  • 30 WALL BALL

  • 20 BURPEE BOX JUMP-OVERS

  • 30 CAL ROW

  • 20 WALL BALL

  • 10 BURPEE BOX JUMP-OVERS

 

 

FITNESS:

Group Warmup & Mobility:

8 MINUTES:

  • 1 MIN Double Under Practice

  • :30 Torso Twists / :30 Touch Floor – Reach to Sky stretch

  • 1 MIN Double Under Practice

  • :30 Alt. Lunges / :30 Alt. Cossack Squats

  • 1 MIN Double Under Practice

  • :30 Single Leg Glute Bridge R / :30 Single Leg Glute Bridge L

  • 1 MIN Double Under Practice

  • :30 Iron Cross / :30 Scorpion


3 SETS:

  • A1: 6 ROMANIAN DEADLIFT @ 30X1; REST :30

  • A2: 8 PENDLAY ROW; REST :60


WOD: AMRAP 15:

  • 15 KB SWINGS

  • 15 BOX JUMP/ STEP UPS

  • 15 SIT UPS

 

PROGRESSIONS:

A) 12 MIN TO ROTATE THROUGH:

A1) 4-6 RING ROWS @3110

A2) 15 BANDED PULL APARTS

A3)  15-20 V-UPS or STRAIGHT LEG SIT-UPS

*resting as needed for quality


B) WOD- FOR TIME:

50 CAL ROW
40 WALL BALL (14/10#)
30 BURPEE BOX JUMP-OVERS (20″)
40 CAL ROW
30 WALL BALL
20 BURPEE BOX JUMP-OVERS
30 CAL ROW
20 WALL BALL
10 BURPEE BOX JUMP-OVERS

Sometimes you can’t wait for something to be over.  If it’s a difficult or challenging time, it can’t possibly come soon enough.

Others times the end of something is bittersweet, maybe a little sad, and if nothing else just the change can bring a little anxiety.

Today we have a couple of good-byes, and while neither can easily be put into a specific category, both should be celebrated and welcomed as important times of positive change.

As I’m sure you may have guessed the first farewell is the 2017 Open.  It’s been a great season filled with amazing memories, breath-throughs, PRs, excitement, and fun.  It’s one of my most favorite times of the year. Just check out this video, and you’ll see what I mean:

I don’t just love it because of all of the personal fun and growth there is for me.  I love it most as I get to see all of you come together and support each other and push yourselves a little outside your comfort zone.

I love the camaraderie and bonding I see.  I love the new friendships formed.  I love the tears of happiness, and the screams of sorrow.  It’s all part of an amazing time that I am privileged to witness and guide as our community changes and grows.

This leads me to the other good-bye for today.

This will be the last week for Coach House at CrossFit High Voltage.  If you don’t know by now, last year was really big for him!  He got married, has a baby on the way, and even embarked upon a new career path.

That path is going to be taking him and his family up north to the Seattle area in April, and so we must bid him a fond farewell.  Before I get all sappy though, here’s some words from the man himself.

“Hi everybody. By now, some of you may know, but for those who don’t, my last day of coaching here at CFHV will be at end of March.
 
And I just wanted to say goodbye!
 
Two BIG thank you’s are in order. 

First, to Tim and Carly, who started CFHV. They took me in back in November of 2011, when I didn’t know anyone, or anything, here in LA. They gave me path for my health that, while I may have strayed, has got me more on course than anything previously. Whether that was with paleo challenges, high expectations in our workouts, or stepping up my mental game by allowing me to become a coach here. My path in life has been altered by them and for the best! And I’m very grateful for them allowing me to be part of their lives.
 
Second, to Chico and Dan. They had a tall order when taking over CFHV, and I’m quite grateful that they kept me on the coaching staff. They afforded me a lot of respect during that transition period, allowing me to air any issues or voice any ideas to make the gym better for all of you, and I appreciate that. I also appreciate their friendships, especially over the last couple of years as I have transitioned (well, transitioning) into a different career path. They were some of the first people I got to know here in Southern California, and they embraced me into the group with open arms. So thank you for it all.
 
I lied, there’s a third BIG thank you, and it’s to all of you! It has been nothing short of a pleasure and an honor to coach you, and more importantly, to get to know you. CrossFit is truly amazing in that sense. It brings together so many people from different walks of life, and being part of that has been nothing short of wonderful. I hope for the best for each one of you.
 
Keep growing, keep bettering yourself, and keep kicking ass!
 
Cheers!”

I personally will miss House in particular.  He was one of my best friends here at the gym.  As quiet and reluctant as he was when he first came here, I swept him up and decided he was going to be part of the group…whether he wanted to or not.

I made him do crazy workouts with me.  I made him endlessly practice skills with me.  I made him come in on days the gym was closed to train.  I made him come to coaching certifications with me whether he wanted to or not.

When he started coaching, he was my very first “shadow”.  I couldn’t wait to try and help teach him everything I knew about coaching, and learn from him along the way too.  We coached Tuesdays and Thursdays together every week for the better part of a year, until eventually those classes became his.

We went to Regionals together, went on weekend trips together, and celebrated many birthdays, weddings, parties, and Open seasons together.

He has always been someone I could count on to be of the highest quality of character, and to be a voice of reason and honest counter when an important decision was to be made.

He’s funny, thoughtful, kind, loyal, intelligent, and strong…and we’re lucky to have had him for the time we did.

This is his last week, so make sure to say thank you and wish him good luck!

 


Training Notes:

This week is a light and fun week of training to transition us after the Open.  You can easily come in every day.  No pressure, just have fun!

Beginning with April will begin our ALL-NEW programming cycle.  More about that in Wednesday’s blog.


 Monday’s Training:

CrossFit:

A) Strength, Technique, & Development:

FRONT SQUAT:
every 90 seconds for 15 min:
set 1 – 5 reps
set 2 – 5 reps
set 3 – 4 reps
set 4 – 4 reps
set 5 – 3 reps
set 6 – 3 rep
set 7 – 2 rep
set 8 – 2 rep
set 9 – 1 rep
set 10 – 1 rep

B) WOD- 12 MIN AMRAP:

20 DEADLIFT (205/145#)
15 CAL ASSAULT
10 HSPU

Fusion:

Movements rotate EMOM for 15 MINUTES (5 SETS). P1 Works for AMRAP 30 SEC, then rests while P2 works for AMRAP 30 SEC. Mirror movements.

PART A: Partner Up (You Go / I Go) (15 MINUTES)

PULL UPS (Sub RING ROWS)
PUSH UPS
AIR SQUATS

REST 1 MINUTE

PART B: Same format as above, new movements (15 MINUTES):

KB SWINGS
SIT UPS
BURPEES

REST 1 MINUTE

momWOD:

A) 3 SETS:

A1: Ring Rows @ 40X2; 4-6 Reps; rest 20 Sec
A2: Single Arm DB Waiter’s Carry x 30 Feet Each Arm; rest 20 sec
A3: 30 Sec Max Compression hold; rest 60 sec

B) WOD: STATION ROTATION – ALT EMOM x 5 SETS (15 MINUTES):

MIN 1: AIR ASSAULT – 20 SEC MAX EFFORT / 40 SEC REST
MIN 2: KB SWINGS
MIN 3: BURPEE BOX JUMPS/ STEP UPS


Tuesday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 6-10 RING ROWS @3110

A2) 30 BANDED PULL APARTS

A3) 15-20 GHD SIT-UPS

*resting as needed for quality

B) WOD- FOR TIME:

50 CAL ROW
40 WALL BALL (20/14#)
30 BURPEE BOX JUMP-OVERS (24″/20″)
40 CAL ROW
30 WALL BALL
20 BURPEE BOX JUMP-OVERS
30 CAL ROW
20 WALL BALL
10 BURPEE BOX JUMP-OVERS

Fitness:

A) Strength, Technique, & Development:

3 SETS:
A1: ROMANIAN DEADLIFT @ 30X1; 6 Reps; rest 30 sec
A2: PENDLAY ROW x 8 REPS; rest 60 sec

B) WOD: 15 MIN AMRAP:

15 KB SWINGS
15 BOX JUMP/ STEP UPS
15 SIT UPS

Progressions:

A) 12 MIN TO ROTATE THROUGH:

A1) 4-6 RING ROWS @3110

A2) 15 BANDED PULL APARTS

A3)  15-20 V-UPS or STRAIGHT LEG SIT-UPS

*resting as needed for quality

B) WOD- FOR TIME:

50 CAL ROW
40 WALL BALL (14/10#)
30 BURPEE BOX JUMP-OVERS (20″)
40 CAL ROW
30 WALL BALL
20 BURPEE BOX JUMP-OVERS
30 CAL ROW
20 WALL BALL
10 BURPEE BOX JUMP-OVERS

 

CROSSFIT:

 A) 15 MIN- build to a tough triple:

  • SUMO DEADLIFT


B) 10 MIN- build to a tough single:

  • WEIGHTED CHIN-UP


C) 10 MIN- build to a tough double:

  • BENCH PRESS


D) 3 MIN:

  • MAX CAL ASSUALT BIKE

 

FUSION:

Group Warmup & Mobility:

WARM-UP PACE – 10 MIN LOCOMOTION & FLOW:

  • 10 M BEAR CRAWL

  • 10 M DUCK WALK

  • 10 M HORSE WALK

  • 10 M LIZARD WALK

  • 10 M OSTRICH WALK

    +

  • 10 SINGLE ARM BEAR – TO – BRIDGE

  • 10 SINGLE LEG GLUTE BRIDGES (each leg)

  • 10 SIT UPS


30 MIN AMRAP: Groups of 3 – Station rotation, pace set by Farmer’s Carry:

  • P1: FARMER’S CARRY 100 M (Switch arms at 50 M) + SINGLE ARM WAITER’S CARRY 100 M (Switch arms at 50 M)

  • P2: AIR ASSAULT

  • P3: ROW


CASH OUT:

  • TABATA SIT UPS

 

momWOD:

Group Warmup & Mobility:

3 SETS:

  • :15 EASY + :15 HARD – AIR ASSAULT

    +

  • RED BANDED LATERAL WALKS (10 STEPS EACH WAY) + 10 SQUATS + 10 GLUTE BRIDGES

    +

  • SMALL PLATES (5 Front Raises + 5 Lateral Raises + 5 Cuban Press + 5 Rows)


Barbell Strength:

3 SETS:

  • A1: 6 Barbell Reverse Lunges From Deficit Each Leg; REST :30

  • A2: 12 Lateral Box Step Ups Each Leg; REST :60


WOD: 3 ROUNDS FOR TIME (Kinda looks like “Nancy” but only 3 rounds…)

  • 400 M RUN

  • 15 OH SQUATS

This one’s going a little long, but if you’re interested in the future of the gym and YOUR progress in reaching your goals, stay with me here.

Today’s blog I’m a little more excited about than most.  It’s the culmination of many months of hard work and planning. I’ve been plotting out the programming for our gym the entire next year!

It all will begin this coming Monday, and will take us all the way up to the end of the Open in 2018.

This is all intelligently designed with a mind on getting you all your fittest selves ever!  Nothing will be random or taken for granted.  If you follow this program and trust in the training, I promise you will see amazing results and progression like you’ve never seen before.

This has been a group effort.  Under my guidance & instruction through a series of programming summits, each coach here has had important input to offer.  They all have intimate relationships and knowledge with each of you throughout all class times, and all of these things were considered when designing this program.

Each block is an 8 week cycle and will targeted items that we will focus on throughout a range of movements.  In each cycle you will see a focus in each category:

  • A bi-monthly gym wide event.  For instance: Murph (May) , or our first in-house team competition (July).
  • An anterior (front) or posterior (back) focus on the lower body strength training.
  • A vertical or horizontal focus on the upper body strength training.  This will always be joined with:
  • A pushing movement & a pulling movement.
  • A few gymnastics or bodyweight skills specific to the above items.
  • A few core (abs, lower back, & torso) movements specific to the above.
  • A cyclical movement (running, biking, rowing, jump rope)
  • An Olympic Weightlifting movement (clean, jerk, snatch)

The first 2 weeks of each 8 week cycle will focus on uni-lateral (one side at a time) movement specific to our focus for that training block.  This will give us you and all of the coaches a chance to spot and address any imbalances before we go into the strength cycle.

Strength cycles will run for the next 4 weeks, followed by a week de-load, and then a test of that movement.

For our Oly, well be breaking each movement into the smaller components, and spend a couple weeks at each progression, until the final 2 weeks where we will work the full movement.  This will give you plenty of time to become adept and prepared learning these complex movements.

Finally, our energy system training will work from longer domains to shorter domains.  This will give our aerobic capacity a nice big base, that we will then work on honing into the shorter and more intense bursts that we see in CrossFit.

What that looks like is 4 weeks of “accumulation”, 2 weeks of “intensification”, and 2 weeks of testing where we’ll test our aerobic capacity one of those weeks, and our anaerobic capacity the other week. We just want to build it up the right way first!

There is a LOT more I need to cover, but I’ll save it for Friday’s blog. #twoparter.

Here’s what you can expect then:

  • Break down of what to expect each day, each week.
  • New monthly in-house challenges.
  • New WOD tracking app & numbers integration.
  • New “training notes”.

I love to hear from  you!  So if you have any questions, please don’t hesitate to drop me a line: dan@crossfithighvoltage.com


Wednesday’s Training:

CrossFit:

A) SUMO DEADLIFT:

15 MIN FOR A TOUGH TRIPLE

B) WEIGHTED CHIN-UP:

10 MIN FOR A TOUGH SINGLE

C) BENCH-PRESS:

10 MIN FOR A TOUGH DOUBLE

D) 3 MIN MAX CAL ASSAULT BIKE

Fusion:

AMRAP WARMUP PACE – 10 MIN LOCOMOTION & FLOW:

10 M BEAR CRAWL
10 M DUCK WALK
10 M HORSE WALK
10 M LIZARD WALK
10 M OSTRICH WALK
+
10 x SINGLE ARM BEAR – TO – BRIDGE
10 x SINGLE LEG GLUTE BRIDGES (each leg)
10 x SIT UPS

AMRAP 30 MINUTES: Groups of 3 – Station rotation, pace set by Farmer’s Carry:

P1: FARMER’S CARRY 100 M (Switch arms at 50 M) + SINGLE ARM WAITER’S CARRY 100 M (Switch arms at 50 M)
P2: AIR ASSAULT
P3: ROW

CASH OUT – TABATA SIT UPS

momWOD:

A) Barbell Strength:

3 SETS:
A1: Barbell Reverse Lunges From Deficit x 6 Reps each leg; rest 30 sec
A2: Lateral Box Step Ups x 12 each leg; rest 60 sec

B) WOD: 3 ROUNDS FOR TIME:

400 M RUN
15 OH SQUATS


Thursday’s Training:

CrossFit:

A) 12 MIN TO ROTATE THROUGH:

A1) 4-6 SINGLE ARM DB PRESS EACH SIDE @ 21X1
Rest 45 seconds
A2) 12 SINGLE ARM DB ROW EACH SIDE @ 20X1
Rest 45 seconds
A3) 15 BENT OVER REAR DELT FLYS- MUST BE UB
Rest 45 seconds

B) WOD: 

5 MIN AMRAP:
800M RUN
AMRAP RUSSIAN KB SWING (70/44#)

REST 5 MIN

5 MIN AMRAP:
800M RUN
AMRAP T2B

REST 5 MIN

5 MIN AMRAP:
800 M RUN
AMRAP RING PUSH-UPS

Fitness:

A) 30 REPS (rest as needed) at which ever level suits you:

L1 – Floor Seated DB Press
L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)

B) BENCH PRESS:

German Volume Bench Press:

10 UNBROKEN Reps, 10 SETS, 60 Sec rest between
50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

C) WOD- 3 ROUNDS:

AMRAP 3 MINUTES:
6 DB POWER CLEANS
6 PUSH UPS
6 AIR SQUATS

REST 1 MIN

Progressions:

A) 12 MIN TO ROTATE THROUGH:

A1) 4-6 SINGLE ARM DB PRESS EACH SIDE @ 21X1
Rest 45 seconds
A2) 10-12 SINGLE ARM DB ROW EACH SIDE @ 20X1
Rest 45 seconds
A3) 10-15 BENT OVER REAR DELT FLYS- MUST BE UB
Rest 45 seconds

B) WOD: 

5 MIN AMRAP:
800M RUN
AMRAP RUSSIAN KB SWING (53/36#)

REST 5 MIN

5 MIN AMRAP:
800M RUN
AMRAP T2B or K2E or KNEE RAISES

REST 5 MIN

5 MIN AMRAP:
800 M RUN
AMRAP PUSH-UPS

 

CROSSFIT:

A) Team row


B) 20 MIN AMRAP:

Teams of 3:

  • 250 rope passes(dubs count as 2)

  • 20 wall ball

  • 20 burpee

  • 20 sit ups

*1 Athlete WORKS at a time, 1 Athlete RESTS, & 1 Athlete MUST be holding an ELBOW PLANK with a 45/25 plate on their back in order for any work done to count.

*Teams can break up the work as desired. Movements must be done in order.

 

 

FUSION:

Group Warmup & Mobility:


WOD:

IN 12 MINUTES:

AMRAP LADDER # 1:

  • 5 BURPEES

  • 10 M SHUTTLE RUN (+ 1 EACH ROUND)*

  • 10 KB SWINGS

REST 2 MINUTES

IN 12 MINUTES:

AMRAP LADDER #2: 

  • 5 SQUAT JUMPS

  • 10 Single or Double Unders (+10 Reps each round)*

  • 10 SIT UPS 

 

momWOD:

Group Warmup & Mobility:


PART 1: 2 SETS:

  • 2 MIN SHUTTLE RUNS + 2 MIN ROW + 2 MIN JUMP ROPE 

PART 2: PARTNER LADDERS – YOU GO I GO (28 MINUTE PROGRAM)

STATION 1: 6 MINUTES (1/1-2/2-3/3-4/4…etc. AMRAP)

  • BURPEES

REST 1 MINUTE / ROTATION

STATION 2: BREAKOUT CINDY

EMOM 6 – PARTNERS ALTERNATE: (2 SETS):

  • P1 :30 RING ROWS / :30 REST (While P2 does :30 Ring Rows)
  • P1 :30 PUSH UPS (or mod.) / :30 REST (While P2 does :30 Push Ups)
  • P1 :30 AIR SQUATS / :30 REST (While P2 does :30 Air Squats)

REST 1 MINUTE / ROTATION

STATION 3: 6 MINUTES (1/1-2/2-3/3-4/4…etc. AMRAP)

  • BOX JUMP / STEP UPS

REST 1 MINUTE / ROTATION

STATION 4: BREAKOUT CINDY

EMOM 6 – PARTNERS ALTERNATE: (2 SETS):

P1 :30 RING ROWS / :30 REST (While P2 does :30 Ring Rows)
P1 :30 PUSH UPS (or mod.) / :30 REST (While P2 does :30 Push Ups)
P1 :30 AIR SQUATS / :30 REST (While P2 does :30 Air Squats)

REST 1 MINUTE / ROTATION

Today is our weekly Coach guest blog and it’s Coach Tyler’s turn!  I really like the message here, and it’s important to realize that competition comes in many forms.

“Sport is a metaphor for life. Many life skills are learned through sports and as we grow and improve each day, there is no better way to feel and embrace that progress than to go out and use it!

In close to decade of doing CrossFit, I hadn’t seriously participated in too many competitions until recently when a few friends STRONGLY encouraged me to join them competing in several events throughout Southern California … I must say it has been an incredibly rewarding experience.

We won some, we lost some, but it was in the moments of strenuous competition and camaraderie where I found my deepest satisfaction.

Being engaged with friends, making new friends, and feeling the support of community was a great experience and reinforced every reason why I work so hard in the gym.

So I would suggest that even if it’s challenging a gym buddy to a race in the day’s WOD, introduce a little competition into your training every so often ~ it’s a great way to see what you can really do!

“You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy.” Arthur Ashe”

Inspired?  Looking for a way to compete on a small scale?  Don’t forget our challenge for the month of April, our tabata push-ups.  There is still 3 weeks left, and I’d like to see some new names on that whiteboard!
It’s finally here, our new program design!

Any time the Open ends, it’s a time of rebuilding.  Unless you’re going to Regionals, now is when we go back to basics and assess our weaknesses.

One of the biggest challenges many of us have is balance.  We’re right-handed, left-handed, have a “good arm” or stronger side.  Whether you’re a beginner or an advanced athlete, correcting and equalizing your imbalances is imperative.

Symmetry in motion is not only to be able to move the most weight, but even more importantly to do it safely.

That’s why our first 8 week cycle will be focusing on uni-lateral movements exclusively.  We’re going to take the time to assess and correct all of our imbalances so that we can be stronger, better, & faster than ever before!

There won’t be any training notes on Sunday night anymore.  Instead, I’m going to break down for you right now the entire 8 week cycle so you can know what to expect each day.

This cycle will be focusing on:

  • Posterior (back side) uni-lateral (one side at a time) lower body
  • Horizontal (parallel to the ground) uni-lateral upper body push & pull
  • Uni-lateral gymnastics & core movements
  • Olympic lift will be the clean
  • Cyclical movement will be running (duh! Murph is coming up at the end of May)

Monday, Wednesday, & Fridays will be geared toward progressive strength cycles, while our Oly day will be Tuesdays, & Thursdays will be energy system training.

That isn’t to say that those days are exclusive to those items, that will just be the focus.  The program is designed for you to be able to come every day if you want to  and not burn out or over train.

The primary movements we will focus on for each day break down like this:

  • Mondays: barbell reverse lunges & upper body pull
  • Tuesdays: the clean
  • Wednesdays: bulgarian split squat & upper body press
  • Thursdays: energy system training

Fridays will now be more of a Barbell strength format.  The idea is that it’s more based on strength training and unorthodox movements we don’t get to do as often in regular weekday training.

Rope climbs, tire flips, GHD training, etc…a great opportunity to start getting outside, but still some good old barbell work! The WOD will typically just be a quick 3-5 minute piece at the end.

The last thing I should mention is that each month we will have a MONTHLY CHALLENGE.  This will change every month, you can post your progress on the side whiteboard, and they will always coincide with our bi-monthly event.

As I said before, Murph is coming at the end of May, so our first monthly challenge works as follows:

  • On day 1, do a TABATA of push-ups.  Take your average score, and complete a tabata of push-ups at that number across all 8 rounds, 2-3 times in the week.
  • Each week, add +1 to your push-up tabata. (i.e: week 1 is 5 push-ups for a full 8 round tabata, week 2 is 6 push-ups, etc…)
  • By the end of the month you’ll have added 4 reps to your push-up tabata- that major progress!  You’ll also be more ready for all those push-ups in Murph.

So there it is!  If you have any questions, please don’t hesitate to reach out.

You can start now by logging into your account on the website or via the mobile app to view the WODs.

All you have to do is login to the member portal and then click Workouts. If you don’t know your password, then click the forgot password when trying to login.

https://crossfithighvoltage.sites.zenplanner.com/login.cfm

OR

Get the mobile app and login with those same credentials!

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

 

Have a great week!