Whats Next for CHFV? plus guest blog with Coach Craig!

Happy Memorial Day Weekend!

Hopefully you have a day or two off to enjoy this weekend, and that means a little extra time to train! …and I suppose rest & relax as well.

We’ll have a regular schedule this weekend with ALL of our classes!

If you do have some spare time, head down to Del Mar for CrossFit Regionals!  You can see CFHV alum Hayley Murillo as she competes as an individual vying for a spot to the Games.

…and not to forget that the top talent from the entire California super-region will be there!  All the biggest stars and tons of excitement.  Plus an amazing vendor village, contests, & the biggest CrossFit event of the year for California!


Schedule this Weekend:

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


strongWOD is BACK!:

In real life not everything is perfectly balanced on a barbell with knurled grips the perfect size for you hands.

You have to move a fridge down some stairs, or help a friend move a couch, or get a 50# bag of dog food from the shelf to your car to your home…or carry two kids at once plus a laundry basket!

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!

 

Don’t forget that strongWOD exercises are all about that midline stabilization (that’s abs!)


MURPH:

I’m sure you’ve heard by now!  We get to honor all those who have served as a community this coming Monday.

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.

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 (9:45 / 10:15 / 10:45)

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!


 

A Message of Gratitude:

In case you missed it, I wanted to share a post I put of Facebook last night.  Not everybody is on Facebook, but I wanted to make sure you all had a chance to know how thankful I am to you all.  Here is that message:

“To all of my Crossfit High Voltage Community:

In just the last 24 hours I’ve had no less than 5 separate members tell me in person how well the programming has been working over this last 8 week cycle.

I’ve had another handful of new members, or transplants from other gyms tell me how different our community, coaching, & programming is from their previous experiences.

I’ve personally witnessed or seen on social media SO many PRs the past week of testing. Not just in weight lifted, but in energy system training as well. Everybody’s work capacity has improved dramatically, while they’ve simultaneously gotten stronger and improved their technique.

It’s the proof I needed that what we are doing is working. That the last year I’ve spent killing myself with OPEX training to be a better coach & business owner is working. That the direction of the program is true & correct.

I say all of this because I am not only filled with pride, but overwhelmed with so much gratitude to each member and coach for their contributions. Contributions of hard work, of faith in my vision, for patience while we have been getting there, and most importantly for supporting each other so amazingly during the journey.

Thank you for trusting the process. I will always do everything in my power to work diligently protecting you, guiding you, and providing a comprehensive program. Progressions for every level, inclusion, safety, and most importantly hardcore applied & proven science.

To see you all do so well and be healthy, fit, and happy is the greatest gift, and something I don’t take for granted. It fulfills me in a way that is unique & special.

No doubt I’m looking forward to our biggest event of the year “Memorial Day Murph” on Monday, but I’m really excited to start our next 8 week cycle for June & July.

I look forward to seeing how far you’ll all come during that time, and it is my great privilege to be there with you along the way.”

Happy Memorial Day Weekend!

Hopefully you have a day or two off to enjoy this weekend, and that means a little extra time to train! …and I suppose rest & relax as well.

We’ll have a regular schedule this weekend with ALL of our classes!

If you do have some spare time, head down to Del Mar for CrossFit Regionals!  You can see CFHV alum Hayley Murillo as she competes as an individual vying for a spot to the Games.

…and not to forget that the top talent from the entire California super-region will be there!  All the biggest stars and tons of excitement.  Plus an amazing vendor village, contests, & the biggest CrossFit event of the year for California!


Schedule this Weekend:

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


strongWOD is BACK!:

In real life not everything is perfectly balanced on a barbell with knurled grips the perfect size for you hands.

You have to move a fridge down some stairs, or help a friend move a couch, or get a 50# bag of dog food from the shelf to your car to your home…or carry two kids at once plus a laundry basket!

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!

 

Don’t forget that strongWOD exercises are all about that midline stabilization (that’s abs!)


MURPH:

I’m sure you’ve heard by now!  We get to honor all those who have served as a community this coming Monday.

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.

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 (9:45 / 10:15 / 10:45)

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!


 

A Message of Gratitude:

In case you missed it, I wanted to share a post I put of Facebook last night.  Not everybody is on Facebook, but I wanted to make sure you all had a chance to know how thankful I am to you all.  Here is that message:

“To all of my Crossfit High Voltage Community:

In just the last 24 hours I’ve had no less than 5 separate members tell me in person how well the programming has been working over this last 8 week cycle.

I’ve had another handful of new members, or transplants from other gyms tell me how different our community, coaching, & programming is from their previous experiences.

I’ve personally witnessed or seen on social media SO many PRs the past week of testing. Not just in weight lifted, but in energy system training as well. Everybody’s work capacity has improved dramatically, while they’ve simultaneously gotten stronger and improved their technique.

It’s the proof I needed that what we are doing is working. That the last year I’ve spent killing myself with OPEX training to be a better coach & business owner is working. That the direction of the program is true & correct.

I say all of this because I am not only filled with pride, but overwhelmed with so much gratitude to each member and coach for their contributions. Contributions of hard work, of faith in my vision, for patience while we have been getting there, and most importantly for supporting each other so amazingly during the journey.

Thank you for trusting the process. I will always do everything in my power to work diligently protecting you, guiding you, and providing a comprehensive program. Progressions for every level, inclusion, safety, and most importantly hardcore applied & proven science.

To see you all do so well and be healthy, fit, and happy is the greatest gift, and something I don’t take for granted. It fulfills me in a way that is unique & special.

No doubt I’m looking forward to our biggest event of the year “Memorial Day Murph” on Monday, but I’m really excited to start our next 8 week cycle for June & July.

I look forward to seeing how far you’ll all come during that time, and it is my great privilege to be there with you along the way.”

The big day is finally upon us!  Today is our biggest event of the year…Memorial Day MURPH!

There has been an awful lot of talk about parties, margaritas, grilling, & beers.  That’s all great and I really do want you all to have fun, no doubt!

Let’s not forget what today is truly about though. Memorial Day is a federal holiday in the United States for remembering the people who died while serving in the country’s armed forces. It isn’t just a day off work, or a time to party.

At CrossFit High Voltage we proudly have many veterans that you all work out with every single day and you may not even know it.  These men & women are often too humble to point out their own service, but today is great day to thank them for their sacrifice.

In honor of each of them, and in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005, today we perform Murph.

When the going gets tough, when your muscles are sore, when you want to quit- remember them.  Keep going, do your very best job, and join together with your community to celebrate them and the freedom we’re afforded every day.

This HERO workout is a symbolic gesture of respect for all the fallen soldiers and service men and women who defend our freedom.  For the full scoop, check this out: http://boxlifemagazine.com/murph-why-we-do-it/

Schedule for the Day:

  • 9:00: Sign-up for heat times begins
  • 9:30: Opening Ceremony
  • 9:45: Heat #1
  • 10:15: Heat #2
  • 10:45: Heat #3
  • 11:15: Heat #4
  • 12:00: BBQ & PARTY!

Daycare Shifts:

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

Happy Memorial Day Weekend!

Hopefully you have a day or two off to enjoy this weekend, and that means a little extra time to train! …and I suppose rest & relax as well.

We’ll have a regular schedule this weekend with ALL of our classes!

If you do have some spare time, head down to Del Mar for CrossFit Regionals!  You can see CFHV alum Hayley Murillo as she competes as an individual vying for a spot to the Games.

…and not to forget that the top talent from the entire California super-region will be there!  All the biggest stars and tons of excitement.  Plus an amazing vendor village, contests, & the biggest CrossFit event of the year for California!


Schedule this Weekend:

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


strongWOD is BACK!:

In real life not everything is perfectly balanced on a barbell with knurled grips the perfect size for you hands.

You have to move a fridge down some stairs, or help a friend move a couch, or get a 50# bag of dog food from the shelf to your car to your home…or carry two kids at once plus a laundry basket!

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!

 

Don’t forget that strongWOD exercises are all about that midline stabilization (that’s abs!)


MURPH:

I’m sure you’ve heard by now!  We get to honor all those who have served as a community this coming Monday.

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.

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 (9:45 / 10:15 / 10:45)

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!


 

A Message of Gratitude:

In case you missed it, I wanted to share a post I put of Facebook last night.  Not everybody is on Facebook, but I wanted to make sure you all had a chance to know how thankful I am to you all.  Here is that message:

“To all of my Crossfit High Voltage Community:

In just the last 24 hours I’ve had no less than 5 separate members tell me in person how well the programming has been working over this last 8 week cycle.

I’ve had another handful of new members, or transplants from other gyms tell me how different our community, coaching, & programming is from their previous experiences.

I’ve personally witnessed or seen on social media SO many PRs the past week of testing. Not just in weight lifted, but in energy system training as well. Everybody’s work capacity has improved dramatically, while they’ve simultaneously gotten stronger and improved their technique.

It’s the proof I needed that what we are doing is working. That the last year I’ve spent killing myself with OPEX training to be a better coach & business owner is working. That the direction of the program is true & correct.

I say all of this because I am not only filled with pride, but overwhelmed with so much gratitude to each member and coach for their contributions. Contributions of hard work, of faith in my vision, for patience while we have been getting there, and most importantly for supporting each other so amazingly during the journey.

Thank you for trusting the process. I will always do everything in my power to work diligently protecting you, guiding you, and providing a comprehensive program. Progressions for every level, inclusion, safety, and most importantly hardcore applied & proven science.

To see you all do so well and be healthy, fit, and happy is the greatest gift, and something I don’t take for granted. It fulfills me in a way that is unique & special.

No doubt I’m looking forward to our biggest event of the year “Memorial Day Murph” on Monday, but I’m really excited to start our next 8 week cycle for June & July.

I look forward to seeing how far you’ll all come during that time, and it is my great privilege to be there with you along the way.”

The big day is finally upon us!  Today is our biggest event of the year…Memorial Day MURPH!

There has been an awful lot of talk about parties, margaritas, grilling, & beers.  That’s all great and I really do want you all to have fun, no doubt!

Let’s not forget what today is truly about though. Memorial Day is a federal holiday in the United States for remembering the people who died while serving in the country’s armed forces. It isn’t just a day off work, or a time to party.

At CrossFit High Voltage we proudly have many veterans that you all work out with every single day and you may not even know it.  These men & women are often too humble to point out their own service, but today is great day to thank them for their sacrifice.

In honor of each of them, and in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005, today we perform Murph.

When the going gets tough, when your muscles are sore, when you want to quit- remember them.  Keep going, do your very best job, and join together with your community to celebrate them and the freedom we’re afforded every day.

This HERO workout is a symbolic gesture of respect for all the fallen soldiers and service men and women who defend our freedom.  For the full scoop, check this out: http://boxlifemagazine.com/murph-why-we-do-it/

Schedule for the Day:

  • 9:00: Sign-up for heat times begins
  • 9:30: Opening Ceremony
  • 9:45: Heat #1
  • 10:15: Heat #2
  • 10:45: Heat #3
  • 11:15: Heat #4
  • 12:00: BBQ & PARTY!

Daycare Shifts:

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

MURPH Re-cap:

Let me just say how amazing yesterday was and how incredible all of you were!  As far as I can remember in the 7 Murphs that I’ve attended here I think our largest amount of participants ever was right around 68.  Pretty awesome!

Yesterday there were 91 names just up on the whiteboard alone!  Between Chico & I we counted another 7 that were doing Murph whose names weren’t on the whiteboard, so that puts us just under 100!  WOW!  Add into that all of the spectators, family, & friends, and it was a really special day.

…and that is all thanks to you guys & gals!

OK, so Murph is over…our 8 week cycle just ended…now what?

Read all the way to the end to find out!

Guest Blog with Coach Craig:

“I was thinking about why I go to CrossFit, what is the secret juice we all seem to drink, and what keeps us all coming back for more.  What makes CFHV different from everywhere else?

The COMMUNITY.

One of the best products that CFHV provides is its community.  I have been fortunate in the years I have been involved with CFHV to have both seen and experienced a lot of what the community is about.  One common thread in its success is motivation.

Everyone around can help with those days where you don’t feel like working out, the encouragement you need to get through a workout, or maybe a helpful tip to get that next PR. The best part about it is that YOU are a vital part of it.

The people behind the scenes that program and organize events are a conduit for all of us to get more out of the simple act of exercise.  Working out with friends is awesome and that little bit of competition makes us all put in extra effort.

So the next time you see someone pushing through a workout, an opportunity to sign up for an event, or simply saying hello to someone new, YOU are making the community thrive.

We should all be proud of what our community is and what it can be with a little bit of effort.”

BIG news coming!

For the rest of this week we’ll wind down and just work on some recovery WODs and basics as we finish out the shortened week.  Nothing too crazy, and lots of easy or accessory work to give our bodies a break.

Starting on Monday we start our NEXT 8 week cycle and I’m SUPER PUMPED for this one.  You guys are going to love it!  Judging from the success of the last cycle and all of the improvements and PRs, you guys are ready to put in the work and keep pushing the envelope…not to mention a lot of fun along the way.

I’ll announce ALL the details in Monday’s blog and break down the next 8 week cycle & its movements.  Maybe I’ll even leak some details in Friday’s blog (hint: we get to back squat this cycle!)

ALSO on Friday I will have a major, major (I said it twice, so you know it’s a big deal) announcement about a special event coming to CFHV at the end of July.

Be here for Friday’s blog and get the scoop first!