Changing Lives. Guest blog with Coach Deb!

strongWOD Returns:

Fresh off the plane from his “engagement-cation”, Coach Jose is bringing strongWOD back to CFHV…and it all starts THIS Saturday, May 20 @ 10am!

This class implements things that are more like what you’ll encounter in real life.  Lifting odd objects, midline stabilization (that’s abs!), asymmetric exercises (one side at a time), and myriad of other cool new ways to move!

Sandbags, yoke carries, farmer’s carry, sled pulls, prowler pushing, tire flips, Atlas stone, sledgehammer, the list goes on…and don’t forget you get to enjoy the awesome California Summer outdoors more with this class!

Somebody asked me what muscles get worked the most during strongman type training…the answer may surprise you.

The muscles you will see the biggest change in…the place where you’ll start to notice new definition…the place you feel those gains?

Your abs!

That’s right!  strongWOD exercises are all about that midline stabilization.  Every type of human movement should be core to extremity to deliver the most efficient power…and who doesn’t want their summer abs?


MURPH:

We’ll get things started early enough that we all finish before noon.  This way if you have other plans or family events, you’ll have lots of time left to attend them.

We also like to finish before noon so you can all get it in before that afternoon heat kicks in!

The schedule for the day looks like this:

9:00am  Sign-In begins
9:30am  Opening Ceremony
9:45am  Heat 1 Starts

Heats will run every 30 minutes

Also, Murph will have daycare!  Two shifts available:

9:30-11:00am
11:00am-12:30pm

Remember that there are infinite scaling options, so EVERYBODY can participate!  Bring your friends and family.  Now is a great time to show off all of your gains and lead by example!


Take 10 Years Off Your Life:

No, not in the bad way.  I mean feel and look 10 years younger than you are!

I had an interesting article passed my way this week by Chico that correlates high intensity exercise (like CrossFit) with slowing the aging process of our cells.

It’s a quick read and you can check it out here: http://www.iflscience.com/health-and-medicine/highintensity-workouts-could-slow-down-your-aging-by-almost-a-decade/

Find an interesting article of your own?  Pass it my way so I can share it with the community!


Schedule this Weekend:

Saturday @ 9am: CrossFit Kids
Saturday @ 9am: Shred Sesh
Saturday @ 10am: strongWOD returns!
Saturday @ 11:30-1:30: Open Gym
Sunday @ 10am: Energizer Long WOD
strongWOD Returns:

Fresh off the plane from his “engagement-cation”, Coach Jose is bringing strongWOD back to CFHV…and it all starts THIS Saturday, May 20 @ 10am!

This class implements things that are more like what you’ll encounter in real life.  Lifting odd objects, midline stabilization (that’s abs!), asymmetric exercises (one side at a time), and myriad of other cool new ways to move!

Sandbags, yoke carries, farmer’s carry, sled pulls, prowler pushing, tire flips, Atlas stone, sledgehammer, the list goes on…and don’t forget you get to enjoy the awesome California Summer outdoors more with this class!

Somebody asked me what muscles get worked the most during strongman type training…the answer may surprise you.

The muscles you will see the biggest change in…the place where you’ll start to notice new definition…the place you feel those gains?

Your abs!

That’s right!  strongWOD exercises are all about that midline stabilization.  Every type of human movement should be core to extremity to deliver the most efficient power…and who doesn’t want their summer abs?


MURPH:

We’ll get things started early enough that we all finish before noon.  This way if you have other plans or family events, you’ll have lots of time left to attend them.

We also like to finish before noon so you can all get it in before that afternoon heat kicks in!

The schedule for the day looks like this:

9:00am  Sign-In begins
9:30am  Opening Ceremony
9:45am  Heat 1 Starts

Heats will run every 30 minutes

Also, Murph will have daycare!  Two shifts available:

9:30-11:00am
11:00am-12:30pm

Remember that there are infinite scaling options, so EVERYBODY can participate!  Bring your friends and family.  Now is a great time to show off all of your gains and lead by example!


Take 10 Years Off Your Life:

No, not in the bad way.  I mean feel and look 10 years younger than you are!

I had an interesting article passed my way this week by Chico that correlates high intensity exercise (like CrossFit) with slowing the aging process of our cells.

It’s a quick read and you can check it out here: http://www.iflscience.com/health-and-medicine/highintensity-workouts-could-slow-down-your-aging-by-almost-a-decade/

Find an interesting article of your own?  Pass it my way so I can share it with the community!


Schedule this Weekend:

Saturday @ 9am: CrossFit Kids
Saturday @ 9am: Shred Sesh
Saturday @ 10am: strongWOD returns!
Saturday @ 11:30-1:30: Open Gym
Sunday @ 10am: Energizer Long WOD
strongWOD Returns:

Fresh off the plane from his “engagement-cation”, Coach Jose is bringing strongWOD back to CFHV…and it all starts THIS Saturd!

This class implements things that are more like what you’ll encounter in real life.  Lifting odd objects, midline stabilization (that’s abs!), asymmetric exercises (one side at a time), and myriad of other cool new ways to move!

Sandbags, yoke carries, farmer’s carry, sled pulls, prowler pushing, tire flips, Atlas stone, sledgehammer, the list goes on…and don’t forget you get to enjoy the awesome California Summer outdoors more with this class!

Somebody asked me what muscles get worked the most during strongman type training…the answer may surprise you.

The muscles you will see the biggest change in…the place where you’ll start to notice new definition…the place you feel those gains?

Your abs!

That’s right!  strongWOD exercises are all about that midline stabilization.  Every type of human movement should be core to extremity to deliver the most efficient power…and who doesn’t want their summer abs?


MURPH:

We’ll get things started early enough that we all finish before noon.  This way if you have other plans or family events, you’ll have lots of time left to attend them.

We also like to finish before noon so you can all get it in before that afternoon heat kicks in!

The schedule for the day looks like this:

9:00am  Sign-In begins
9:30am  Opening Ceremony
9:45am  Heat 1 Starts

Heats will run every 30 minutes

Also, Murph will have daycare!  Two shifts available:

9:30-11:00am
11:00am-12:30pm

Remember that there are infinite scaling options, so EVERYBODY can participate!  Bring your friends and family.  Now is a great time to show off all of your gains and lead by example!


Take 10 Years Off Your Life:

No, not in the bad way.  I mean feel and look 10 years younger than you are!

I had an interesting article passed my way this week by Chico that correlates high intensity exercise (like CrossFit) with slowing the aging process of our cells.

It’s a quick read and you can check it out here: http://www.iflscience.com/health-and-medicine/highintensity-workouts-could-slow-down-your-aging-by-almost-a-decade/

Find an interesting article of your own?  Pass it my way so I can share it with the community!


Schedule this Weekend:

Saturday @ 9am: CrossFit Kids
Saturday @ 9am: Shred Sesh
Saturday @ 10am: strongWOD returns!
Saturday @ 11:30-1:30: Open Gym
Sunday @ 10am: Energizer Long WOD
strongWOD Returns:

Fresh off the plane from his “engagement-cation”, Coach Jose is bringing strongWOD back to CFHV…and it all starts THIS Saturday, May 20 @ 10am!

This class implements things that are more like what you’ll encounter in real life.  Lifting odd objects, midline stabilization (that’s abs!), asymmetric exercises (one side at a time), and myriad of other cool new ways to move!

Sandbags, yoke carries, farmer’s carry, sled pulls, prowler pushing, tire flips, Atlas stone, sledgehammer, the list goes on…and don’t forget you get to enjoy the awesome California Summer outdoors more with this class!

Somebody asked me what muscles get worked the most during strongman type training…the answer may surprise you.

The muscles you will see the biggest change in…the place where you’ll start to notice new definition…the place you feel those gains?

Your abs!

That’s right!  strongWOD exercises are all about that midline stabilization.  Every type of human movement should be core to extremity to deliver the most efficient power…and who doesn’t want their summer abs?


MURPH:

We’ll get things started early enough that we all finish before noon.  This way if you have other plans or family events, you’ll have lots of time left to attend them.

We also like to finish before noon so you can all get it in before that afternoon heat kicks in!

The schedule for the day looks like this:

9:00am  Sign-In begins
9:30am  Opening Ceremony
9:45am  Heat 1 Starts

Heats will run every 30 minutes

Also, Murph will have daycare!  Two shifts available:

9:30-11:00am
11:00am-12:30pm

Remember that there are infinite scaling options, so EVERYBODY can participate!  Bring your friends and family.  Now is a great time to show off all of your gains and lead by example!


Take 10 Years Off Your Life:

No, not in the bad way.  I mean feel and look 10 years younger than you are!

I had an interesting article passed my way this week by Chico that correlates high intensity exercise (like CrossFit) with slowing the aging process of our cells.

It’s a quick read and you can check it out here: http://www.iflscience.com/health-and-medicine/highintensity-workouts-could-slow-down-your-aging-by-almost-a-decade/

Find an interesting article of your own?  Pass it my way so I can share it with the community!


Schedule this Weekend:

Saturday @ 9am: CrossFit Kids
Saturday @ 9am: Shred Sesh
Saturday @ 10am: strongWOD returns!
Saturday @ 11:30-1:30: Open Gym
Sunday @ 10am: Energizer Long WOD
strongWOD Returns:

Fresh off the plane from his “engagement-cation”, Coach Jose is bringing strongWOD back to CFHV…and it all starts THIS Saturd!

This class implements things that are more like what you’ll encounter in real life.  Lifting odd objects, midline stabilization (that’s abs!), asymmetric exercises (one side at a time), and myriad of other cool new ways to move!

Sandbags, yoke carries, farmer’s carry, sled pulls, prowler pushing, tire flips, Atlas stone, sledgehammer, the list goes on…and don’t forget you get to enjoy the awesome California Summer outdoors more with this class!

Somebody asked me what muscles get worked the most during strongman type training…the answer may surprise you.

The muscles you will see the biggest change in…the place where you’ll start to notice new definition…the place you feel those gains?

Your abs!

That’s right!  strongWOD exercises are all about that midline stabilization.  Every type of human movement should be core to extremity to deliver the most efficient power…and who doesn’t want their summer abs?


MURPH:

We’ll get things started early enough that we all finish before noon.  This way if you have other plans or family events, you’ll have lots of time left to attend them.

We also like to finish before noon so you can all get it in before that afternoon heat kicks in!

The schedule for the day looks like this:

9:00am  Sign-In begins
9:30am  Opening Ceremony
9:45am  Heat 1 Starts

Heats will run every 30 minutes

Also, Murph will have daycare!  Two shifts available:

9:30-11:00am
11:00am-12:30pm

Remember that there are infinite scaling options, so EVERYBODY can participate!  Bring your friends and family.  Now is a great time to show off all of your gains and lead by example!


Take 10 Years Off Your Life:

No, not in the bad way.  I mean feel and look 10 years younger than you are!

I had an interesting article passed my way this week by Chico that correlates high intensity exercise (like CrossFit) with slowing the aging process of our cells.

It’s a quick read and you can check it out here: http://www.iflscience.com/health-and-medicine/highintensity-workouts-could-slow-down-your-aging-by-almost-a-decade/

Find an interesting article of your own?  Pass it my way so I can share it with the community!


Schedule this Weekend:

Saturday @ 9am: CrossFit Kids
Saturday @ 9am: Shred Sesh
Saturday @ 10am: strongWOD returns!
Saturday @ 11:30-1:30: Open Gym
Sunday @ 10am: Energizer Long WOD
What’s a MURPH?

A week from today on Memorial Day, May 29 CrossFit High Voltage will host it’s Annual Murph event.  So what’s a Murph, anyway??

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. “Murph” is in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

This HERO workout is a symbolic gesture of respect for all the fallen soldiers and service men and women who defend our freedom.

CrossFit affiliates around the world, regardless of ethnicity or nation, honor their courage by pushing themselves to the limit in this workout.

It is a way to remember these men and women—to ensure that they are never forgotten. Every Memorial Day weekend, we remember Navy Lieutenant Michael Murphy.

Remember that our event at CFHV is our biggest community event of the year.  It’s a chance for each of you, along with your friends & family (yes, they’re invited too!) to join together and share a special day that is bigger than any of us as individuals, and bigger than our gym.

If you’re interested in more information and would like to get the FULL scoop on Michael Murphy and WHY we do this workout, I highly recommend you read this article: http://boxlifemagazine.com/murph-why-we-do-it/

A Family Affair:

One of my favorite parts of Murph is that it includes EVERYBODY.

Who is everybody?  Not just you, but also your friends and family!  They’re all welcome to join in on the fun and participate too.

Split up a full Murph, split a half Murph, share the movements, share the work, alternate rounds…really the combinations are endless.

We even have kids getting in on the fun!

Have kids that are too young to participate?  No problem, because…

Murph has daycare!  Two shifts available:

  • 9:30-11:00am
  • 11:00am-12:30pm

After all the fun is over, it will still be early enough in the day that you can split to attend other activities you may have planned.

Or…

Stay for our awesome Annual Memorial Day Murph potluck BBQ!

Hopefully you’ve stopped by the whiteboard in the gym to sign-up for what you’re bringing, if not:

Please sign your name and what you would like to bring on the whiteboard to our potluck!
strongWOD Returns:

Fresh off the plane from his “engagement-cation”, Coach Jose is bringing strongWOD back to CFHV…and it all starts THIS Saturday, May 20 @ 10am!

This class implements things that are more like what you’ll encounter in real life.  Lifting odd objects, midline stabilization (that’s abs!), asymmetric exercises (one side at a time), and myriad of other cool new ways to move!

Sandbags, yoke carries, farmer’s carry, sled pulls, prowler pushing, tire flips, Atlas stone, sledgehammer, the list goes on…and don’t forget you get to enjoy the awesome California Summer outdoors more with this class!

Somebody asked me what muscles get worked the most during strongman type training…the answer may surprise you.

The muscles you will see the biggest change in…the place where you’ll start to notice new definition…the place you feel those gains?

Your abs!

That’s right!  strongWOD exercises are all about that midline stabilization.  Every type of human movement should be core to extremity to deliver the most efficient power…and who doesn’t want their summer abs?


MURPH:

We’ll get things started early enough that we all finish before noon.  This way if you have other plans or family events, you’ll have lots of time left to attend them.

We also like to finish before noon so you can all get it in before that afternoon heat kicks in!

The schedule for the day looks like this:

9:00am  Sign-In begins
9:30am  Opening Ceremony
9:45am  Heat 1 Starts

Heats will run every 30 minutes

Also, Murph will have daycare!  Two shifts available:

9:30-11:00am
11:00am-12:30pm

Remember that there are infinite scaling options, so EVERYBODY can participate!  Bring your friends and family.  Now is a great time to show off all of your gains and lead by example!


Take 10 Years Off Your Life:

No, not in the bad way.  I mean feel and look 10 years younger than you are!

I had an interesting article passed my way this week by Chico that correlates high intensity exercise (like CrossFit) with slowing the aging process of our cells.

It’s a quick read and you can check it out here: http://www.iflscience.com/health-and-medicine/highintensity-workouts-could-slow-down-your-aging-by-almost-a-decade/

Find an interesting article of your own?  Pass it my way so I can share it with the community!


Schedule this Weekend:

Saturday @ 9am: CrossFit Kids
Saturday @ 9am: Shred Sesh
Saturday @ 10am: strongWOD returns!
Saturday @ 11:30-1:30: Open Gym
Sunday @ 10am: Energizer Long WOD
strongWOD Returns:

Fresh off the plane from his “engagement-cation”, Coach Jose is bringing strongWOD back to CFHV…and it all starts THIS Saturd!

This class implements things that are more like what you’ll encounter in real life.  Lifting odd objects, midline stabilization (that’s abs!), asymmetric exercises (one side at a time), and myriad of other cool new ways to move!

Sandbags, yoke carries, farmer’s carry, sled pulls, prowler pushing, tire flips, Atlas stone, sledgehammer, the list goes on…and don’t forget you get to enjoy the awesome California Summer outdoors more with this class!

Somebody asked me what muscles get worked the most during strongman type training…the answer may surprise you.

The muscles you will see the biggest change in…the place where you’ll start to notice new definition…the place you feel those gains?

Your abs!

That’s right!  strongWOD exercises are all about that midline stabilization.  Every type of human movement should be core to extremity to deliver the most efficient power…and who doesn’t want their summer abs?


MURPH:

We’ll get things started early enough that we all finish before noon.  This way if you have other plans or family events, you’ll have lots of time left to attend them.

We also like to finish before noon so you can all get it in before that afternoon heat kicks in!

The schedule for the day looks like this:

9:00am  Sign-In begins
9:30am  Opening Ceremony
9:45am  Heat 1 Starts

Heats will run every 30 minutes

Also, Murph will have daycare!  Two shifts available:

9:30-11:00am
11:00am-12:30pm

Remember that there are infinite scaling options, so EVERYBODY can participate!  Bring your friends and family.  Now is a great time to show off all of your gains and lead by example!


Take 10 Years Off Your Life:

No, not in the bad way.  I mean feel and look 10 years younger than you are!

I had an interesting article passed my way this week by Chico that correlates high intensity exercise (like CrossFit) with slowing the aging process of our cells.

It’s a quick read and you can check it out here: http://www.iflscience.com/health-and-medicine/highintensity-workouts-could-slow-down-your-aging-by-almost-a-decade/

Find an interesting article of your own?  Pass it my way so I can share it with the community!


Schedule this Weekend:

Saturday @ 9am: CrossFit Kids
Saturday @ 9am: Shred Sesh
Saturday @ 10am: strongWOD returns!
Saturday @ 11:30-1:30: Open Gym
Sunday @ 10am: Energizer Long WOD
What’s a MURPH?

A week from today on Memorial Day, May 29 CrossFit High Voltage will host it’s Annual Murph event.  So what’s a Murph, anyway??

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. “Murph” is in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

This HERO workout is a symbolic gesture of respect for all the fallen soldiers and service men and women who defend our freedom.

CrossFit affiliates around the world, regardless of ethnicity or nation, honor their courage by pushing themselves to the limit in this workout.

It is a way to remember these men and women—to ensure that they are never forgotten. Every Memorial Day weekend, we remember Navy Lieutenant Michael Murphy.

Remember that our event at CFHV is our biggest community event of the year.  It’s a chance for each of you, along with your friends & family (yes, they’re invited too!) to join together and share a special day that is bigger than any of us as individuals, and bigger than our gym.

If you’re interested in more information and would like to get the FULL scoop on Michael Murphy and WHY we do this workout, I highly recommend you read this article: http://boxlifemagazine.com/murph-why-we-do-it/

A Family Affair:

One of my favorite parts of Murph is that it includes EVERYBODY.

Who is everybody?  Not just you, but also your friends and family!  They’re all welcome to join in on the fun and participate too.

Split up a full Murph, split a half Murph, share the movements, share the work, alternate rounds…really the combinations are endless.

We even have kids getting in on the fun!

Have kids that are too young to participate?  No problem, because…

Murph has daycare!  Two shifts available:

  • 9:30-11:00am
  • 11:00am-12:30pm

After all the fun is over, it will still be early enough in the day that you can split to attend other activities you may have planned.

Or…

Stay for our awesome Annual Memorial Day Murph potluck BBQ!

Hopefully you’ve stopped by the whiteboard in the gym to sign-up for what you’re bringing, if not:

Please sign your name and what you would like to bring on the whiteboard to our potluck!
Today comes a guest blog from Coach Deb who is fresh back from spending the weekend training to complete the next portion of her CrossFit Kids certification.  Here she is with a recap of what she learned.

“So I spent my entire birthday weekend at a CrossFit Kids certification in Monrovia. I recall Coach Dan saying that it was one of the most rewarding experiences of his life when he attended a few years ago.

Now I know why. This is probably the best birthday gift I could have given myself. It’s the gift that keeps on giving!

The seminar was 2 days long and was split into 3 parts:

Methodology:

  • The Science of CrossFit Kids & breaking down the myth that lifting can stunt a kids’ growth.
  • Nutriiton and lifestyle choices and how we play a major role in their choices.
  • How fitness optimizes a child’s ability to learn.
  • Keeping our children safe from predators.

Movements:

  • Teaching movements and breaking them down into appropriate progressions for preschoolers, kids and teens.
  • Cues and safety tips.
  • Programming.

Resources:

  • Kid Safety
  • Class Structures
  • Equipment

Yes, yes, the above was all very informative and very intense…but along the way we played games, we were able to coach each other and act like pre-schoolers.

After all, fitness should be FUN!!!

Coaching kids has been so rewarding! It’s cool to see our kids have fun during class even when I program a challenging WOD. I mean, where do you ever hear cheering when you announce that there are burpees, wall balls and shuttle runs in a WOD?

I feel so honored to have the opportunity to motivate and influence a group of children to make good lifestyle choices.

So if you ask me what I took from this seminar, the answer is simple – I AM CHANGING LIVES!

To the parents that have kids in our program: my commitment to you is to make sure your kids are safe, in a positive environment and that they are always having fun.

For those parents who are on the fence about having your kids try it: maybe your child is into soccer, maybe they are into baseball or basketball.

CrossFit Kids can make them a better athlete for all of these sports. If anything, they will learn to love fitness no matter what.

Looking forward to seeing you all on Thursday!

Coach Deb”

Catch my previous blog for all of the details on MURPH, which is on THIS MONDAY, May 29!  It’s the only “class” that day and our biggest community event of the year!