NEW cycle starts today!

OK, so usually we have our Coach guest blog on Wednesdays, and those WILL continue!  However, we’re going to get some other things in the mix too.  Today some announcements & teases:

September Event:

Bi-monthly we now have a community event that coincides with our programming for that cycle.  The idea is that the movements and stimulus we see during those 8 weeks will prepare you for the event at the end.

It not only gives us something fun to look forward to that we can share as a group, but it also provides an opportunity to see that our training is working and we can enjoy the fruits of those efforts.

In May we had Murph, in July we had Rumble in the Box, in September you will have…

to wait for the official announcement next week!  Rest assured it will be pretty darn fun, something totally different, AND get us out of the box and into the world!

Member Spotlight:

One of the new weekly features you will be seeing is a member spotlight.  I’ll be sending out some questionnaires late this week that will collect a series of information on each of you willing to participate.

By no means is it necessary, but I’d love for us all to get to know each other a little better, find out something interesting, hear about one another’s struggles & triumphs, and most importantly have a chance to feature some of the awesome people we have here!

ITP:

What’s an ITP?  It’s an Instructor Training Program, and maybe it’s right for YOU!

The best way to find and integrate new coaches is to promote from within.  In 2011, 2012, & 2013 CFHV had ITP programs that ran for roughly 6 months each, that trained every coach you see here today.

That picture above is the very first ITP at our CFL1 with some pretty famous faces!  Can you recognize them all?

This very comprehensive program will meet once per week for about 90 minutes, and will take those interested through the entire process necessary to become a CrossFit coach.

The program is FREE, but does require a serious commitment to consistency in attendance, and adherence to the protocols & homework contained therein.

The program will launch the first week of October.  Think you may be interested?

All I require is you write me a short “letter of intention” of why you want to become a CrossFit Coach.  It’s first step in an unbelievably rewarding process.

Send them to: dan@crossfithighvoltage.com
OK, so usually we have our Coach guest blog on Wednesdays, and those WILL continue!  However, we’re going to get some other things in the mix too.  Today some announcements & teases:

September Event:

Bi-monthly we now have a community event that coincides with our programming for that cycle.  The idea is that the movements and stimulus we see during those 8 weeks will prepare you for the event at the end.

It not only gives us something fun to look forward to that we can share as a group, but it also provides an opportunity to see that our training is working and we can enjoy the fruits of those efforts.

In May we had Murph, in July we had Rumble in the Box, in September you will have…

to wait for the official announcement next week!  Rest assured it will be pretty darn fun, something totally different, AND get us out of the box and into the world!

Member Spotlight:

One of the new weekly features you will be seeing is a member spotlight.  I’ll be sending out some questionnaires late this week that will collect a series of information on each of you willing to participate.

By no means is it necessary, but I’d love for us all to get to know each other a little better, find out something interesting, hear about one another’s struggles & triumphs, and most importantly have a chance to feature some of the awesome people we have here!

ITP:

What’s an ITP?  It’s an Instructor Training Program, and maybe it’s right for YOU!

The best way to find and integrate new coaches is to promote from within.  In 2011, 2012, & 2013 CFHV had ITP programs that ran for roughly 6 months each, that trained every coach you see here today.

That picture above is the very first ITP at our CFL1 with some pretty famous faces!  Can you recognize them all?

This very comprehensive program will meet once per week for about 90 minutes, and will take those interested through the entire process necessary to become a CrossFit coach.

The program is FREE, but does require a serious commitment to consistency in attendance, and adherence to the protocols & homework contained therein.

The program will launch the first week of October.  Think you may be interested?

All I require is you write me a short “letter of intention” of why you want to become a CrossFit Coach.  It’s first step in an unbelievably rewarding process.

Send them to: dan@crossfithighvoltage.com
Today begins our next 8 week block program design!

We’ve just finished our last 8 week cycle which was probably some of the most fun I think we’ve all had in a while. We got to put to use all of the uni-lateral skill development & strength from our April/May cycle and apply it to the “meat & potatoes” stuff.

I’m SO proud of all of you over these last 8 weeks.  So many PRs and amazing moments for a lot of you.  In CrossFit I saw everything from a 30# PR on a front squat, to multiple PRs on snatches, to significant improvements on chin-ups (which even translated to improved muscle-ups for some of you).

I even saw Alexander Ma go from only using an empty barbel all the way to squatting 315# over the course of the last 2 cycles. So many gains!

I also got to see the introduction for a lot of people to using sandbags for the first time. It’s so fulfilling to see the anxiety go away when someone realizes the strength they have within them.  Picking up an odd object can seem so intimidating, and it’s really awesome to see each of you face a challenge and overcome it.

Our momWOD, Fitness, & Fusion also got their first taste of their very own new cycles.  More rope climbs, new technique development methods, & introduction to complex skills.  So many new faces lately.  I really love to see our community grow!

NEW Program starts TODAY!:

As always our format of Monday, Wednesday, & Fridays is geared toward progressive strength cycles, while our Oly day will be Tuesdays, & Thursdays will be energy system training.

As you know by now those days are not exclusive to those items, that will just be the focus.  The program is designed for you to be able to come every day and not burn out or over train.

The primary movements we will focus on for each day for August & September break down like this:

Mondays: Deadlift (posterior strength) & Pendlay Row (upper body horizontal pull)
Tuesdays: Push, Power, & Split Jerk
Wednesdays: L-Sit progression (core & abdominal) & Bench Press (upper body horizontal press)
Thursdays: energy system training
Fridays we’ll be tackling a 20 rep Back Squat progression over the 8 weeks, which is something everybody should experience once (or a few times) a year.

Fridays will also tackle lots of core control & abdominal work, along with some inverted stability practice. You’ll still get to see outdoors stuff like sandbags & sleds, plus we have some Olympic Weightlifting days peppered in there.

Let’s not forget our AUGUST MONTHLY CHALLENGE.  This changes every month, you can post your progress on the side whiteboard, and it will always coincide with our bi-monthly event.

Our AUGUST monthly challenge works as follows:

  • On day 1, hold a L-Sit for :02
  • Add :02 every day of the month
  • Stick with it and you’ll be holding a L-Sit for a whole minute by the end of the month!

Don’t forget that you can log into your account on the website or via the mobile app to view the WODs at 7pm each night.

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