TONS of gym news!

Are you STILL wondering about how awesome CrossFit training is? Are you STILL looking for another reason to start training at High Voltage – Twice voted Burbank’s BEST CrossFit gym in a row, and twice voted the WORLD’s BEST box in a row?

Ok…then we’ve got 10 reasons!

Here, CrossFit Games 2nd Place Finisher and All Around Bad Ass Matt Chan shares his top ten reasons why you should try CrossFit!

  1. Results – That’s what we’re all after right? Whether you’re after decreased body fat, increased muscle mass, improved triglycerides, or stronger bones, CrossFit produces measurable results that are visible in blood tests and in the mirror.  Who doesn’t want to look good naked?!?
  2. GPP – CrossFit is a General Physical Preparedness program that prepares you well for life’s demands.  No matter how simple the task, by practicing a wide array of functional movements, you’ll be increasing your longevity and independence.  Gone are the days of “back and bi’s, chest and tri’s.”  Welcome to a world where routine is the enemy and the certainty is change.
  3. Universal scalability – Whether you’re a professional athlete, out of shape, or a retiree, the CrossFit program is adapted to suit the needs of any individual.  We scale the loads, repetitions, or even the exercises and produce the same fitness. Should Grandma do CrossFit?  Absolutely!  Will it look very different from a CrossFit Games-level athlete? Without a doubt.
  4. Neurological sufficiency – By practicing functional movements that are inescapable in daily life, you’re learning to move safely and efficiently.  For example, though the deadlift might sound dangerous, any time you pick an object off the ground, you’re completing a deadlift.  By practicing the movement, you’re wiring your body to perform the movement well.
  5. Mindset – CrossFitters experience many adaptations to the program, but one of the biggest is the adaptation that occurs between the ears.  CrossFit requires hard work and hard work is uncomfortable.  One of the greatest elements of CrossFit is the mental toughness that it creates and carries into all aspects of life.
  6. Off-season training – There are a lot of sports that people participate in that are seasonal (triathlon, skiing, climbing, football…) and require a sport-specific skillset.  CrossFit is an amazing program for off-season training to improve fitness as a whole by developing cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance. By bringing each of these specific capacities up, athletes perform better in-season.
  7. Community – Experience a community unlike any other.  CrossFit at an affiliate, such as CrossFit Verve, is more than just exercise.  You’ll celebrate personal records alongside other athletes (all participants are considered athletes no matter what level).  You’ll have the opportunity to experience community events, such as Paleo potlucks, competitions (as a spectator or as an athlete), team events, learning workshops, and subject matter expert lectures.  Or, you can just come in on an active rest day, and mobilize your tired muscles and chat with friends.
  8. Affordability – A point of contention for many people.  There are several options for getting involved with CrossFit, from personal training ($$$), to small group training at an affiliate ($$), to working out on your own utilizing CrossFit.com (free!). The most common route is starting at an affiliate, where you’ll be taught the skills necessary to complete a WOD (workout of the day), be coached through a WOD, and then be cooled down.  Try getting that for $100-200 at a “Globo-gym.”
  9. A change of pace – Losing the excitement you used to have for exercise?  Well, keep it going!  Because the workout changes everyday, you’ll find yourself clicking refresh on your affiliate’s WOD blog (a guilty pleasure of all CrossFitters) each night until the new workout is released.  You’ll find yourself getting butterflies in your stomach on the way to the gym and you’ll be rushing with endorphins as you leave.
  10. Fun – CrossFit is making working out fun again.  This is the biggest point for most people.  By combining elements from the list above, CrossFit will leave you sweating, smiling, and wanting more.  Don’t believe me?  Call a buddy and attend a free “intro class” at your local affiliate.  Most allow one or two free drop-ins to get a feel for the culture at the gym.  If you don’t like one, try another!

Skill: Back Squat: Sets of 3 Reps; 31×2
WOD: 5 min AMRAP, rest 3 min x 3 sets
1.
100m Run
7x burpee
5x Jumping Pull Ups/regular pull ups

2.
100m Run
7x Box Jump/Step Up
5x Wall Ball

3. 100m Run
7x Burpee
5x Jumping Pull Ups/Regular Pull Ups

Skill: Back Squat: Sets of 3 Reps; 31×2
WOD: 5 min AMRAP, rest 3 min x 3 sets
1.
100m Run
7x burpee
5x Jumping Pull Ups/regular pull ups

2.
100m Run
7x Box Jump/Step Up
5x Wall Ball

3. 100m Run
7x Burpee
5x Jumping Pull Ups/Regular Pull Ups

All Levels:
Ax4-5. Back Squat: Sets of 3 Reps; 31×2

B. 5 min AMRAP, rest 2 min, 5 min AMRAP, rest 2 min, 5 min AMRAP:
score is total rounds combined – start at the space you left off on for the previous roud
1. 5 min AMRAP
100m Run
8x Burpees w/jump & touch to bar
6x Pull Ups (advanced: CtB/2x Muscle Ups – can alternate)

2. 5 min AMRAP
100m run
8x Box Jumps
6x 2fer Wall Ball

3. 5 min AMRAP
100m Run
8x Burpees w/jump & touch to Bar
6x Pull Ups (advanced: CtB/2 Muscle Ups)

Rumble in the Box:

What else can I say? WODs are out, t-shirts are in, heats are assigned, sand bags are filled, prizes are ready!

We’ve been building up to this for 2 months since we started the June/July cycle, and now it’s all culminating in will undoubtedly be an amazing and memorable day for all!

Competition sign-in starts PROMPTLY at 9:00am and podium is at 2:15.  We’ll see you all there!


Oly Class Returning:

Starting NEXT Saturday, July 29 at 10am, Olympic Drills for Skills returns from 10-11:30am!

This class will run for 9 weeks, and each week will focus on one of the Olympic lifts: the clean, the jerk, or the snatch.  We’ll touch on each lift 3 times over the 9 weeks.

This is by far one of our most popular classes as it gives you all the opportunity to focus on fine tuning these complex and intricate lifts.

By breaking them down into drills that address each portion of the lift before trying to put the whole thing together, it will help create the awareness & intention necessary to set you up for successful fluid movements.

We’re excited it’s coming back, and we know you are too!


Firebreather’s Class Returns:

That’s right!  The infamous advanced class is returning and will continue to run every Saturday @ 8am.

Back in 2011 a group of athletes showed up to CrossFit High Voltage to take a test, not knowing what to expect when they arrived. They were given a 25 minute cap to complete “Trial by Fire”.

It takes devotion and dedication to be good at all of the test movements; it doesn’t allow for any holes in your game. There are many who didn’t pass the first time, but re-tested because they were not going to be intimidated by it’s infamy.

Passing this test is a rite of passage and creates a bond amongst those who have come before.  It’s why you have to be tested in by someone who has already passed.

Once you were in the gang, the weekly advanced classes were some of the very best training sessions of the week.  They bring a special intensity, commeraderie, and magic that just doesn’t happen anywhere else.

The time has come for it to return, and you can be a part of it!

We’ll be having a gym-wide test-in opportunity on Saturday, August 12 @ 11:30am.

All are welcome to give it a shot.  If you aren’t already familiar with the test, email me or ask one of our coaches or existing Firebreathers for the scoop!


NEW CrossFit Kids Class:

Our CrossFit Kids class has been growing quite a bit lately.  A large part of the growth has been our younger kids in the 4-6 age range.

Our existing kids class is mostly 8-12, so as you can imagine there is quite a gap at that age!  This is great news, because it creates an opportunity to give both age groups what they need.

Also starting on Saturday, July 29 we will now be splitting our Kid’s class in two, and introducing CrossFit Sparks! The new Saturday schedule will be:

  • CrossFit Kids (ages 8-12): 9:00am – 9:45am
  • CrossFit Sparks (ages 3-7): 10:00am – 10:30am

We’ll be giving this a trial run for the whole month of August, and our Sparks class will be totally FREE for this trial month. If you want to keep it on the schedule, all you gotta do is show up and have FUN!


Schedule this Weekend:

Saturday: NO CLASSES.  In-House “Rumble in the Box” Competition!
Sunday @ 10am: Energizer Long WOD