Changing your lifestyle can sometimes seem near impossible. This past week, you have been undergoing a great reinvention of your diet. My experience with changes of this nature is that it’s easier to adopt a new lifestyle change when you focus on what you’re gaining, rather than what you’re sacrificing as a result of the change.

Rather than focusing on how much I miss the taste of bread and how hard it is to live without it, I prefer to focus on the fact that I don’t have to worry about gaining excess weight. And since diabetes runs in my family, it is comforting to know that I’m doing what I can to take care of my body. Keeping little thoughts like that in the foreground of your mind will help to get past the rough beginnings of your diet. Once you do that, you’ve created new eating habits and already begun to make lasting changes your lifestyle.

~Coach Joshua Murillo

-It’s coming…everyone get ready…because this even really is for everyone. It’s critical mass…it’s our connection with the rest of the CrossFit world. It’s part of what separates us from any other fitness concept in the world…we all get together, do the same workout, and the experience is much greater than the sum of our parts. Get ready…it’s coming…

Monday’s Training

All Levels CrossFit: 

A1. Back Squat

5-5-3-3-3, rest 20 seconds

A2. Perform this in order, 20 second AMRAP – score is total reps, rest 60 – 90 seconds

-Hand Stand Push Ups (after the first set of back squat)

-Ring Dips (after the 2nd set…)

-Clapping Plyo Push Ups

-Push Ups

B. 3 Rounds for time

10x Hang Squat Clean

10x Burpees

10x Chest to Bar Pull Ups

rest exactly 2 minutes, then

2 minutes AMRAP burpees

score is time/burpee reps

Level 1 CrossFit

Skill: Back Squat – sets of 5 reps

Med Ball Clean

WOD: 15 minute AMRAP

10x MB Clean

10x Burpees

5x Pull Ups

rest 1 minute after each round. Score is total rounds complete

-The Man in the Mirror

One of the hardest things to overcome is accepting when you have a flaw somewhere in your movements. I’ve had this realization first hand. When I was boxing, we were forced to shadowbox in front of mirrors. This made us see all the things we were doing wrong. For example, when I first started boxing, my combination was terrible. All of my trainers told me that I wasn’t twisting my hips and my back foot when I threw my left cross. I heard them, but I didn’t make a change until I stood in front of a mirror and threw my combo. I could see it for myself that I wasn’t doing it right. I knew what it should look like, and my reps looked nothing like what I wanted them to.

The same applied to my CrossFit training. When I first started, my coach told me I wasn’t going low enough on my air squat. I felt like I was, and I was trying as hard as I could, but he kept cueing me. So I went home and practiced squats in front of a mirror and sure enough I could see for myself that I was indeed not going low enough. I recommend that everyone try practicing basic fundamental movements in front of a mirror at home, or even take it a step further and videotape yourself. It will give you a chance to see what you look like from a different perspective. It will also give you an incentive to improve. Then, when it’s finally time to do your workout at the box, you’ll have improved coordination and technique, and a great performance.

Have a great week everyone.

~ Coach Joshua Murillo

Chad has the Best…Shoes…Ever!!!

Yeah Buddy!!!

Friday’s Training

All Levels CrossFit

A1. Deadlift

5-5-3-3-3

A2. Strict Pull Ups

AMRAP -2

B. 21-18-15-12-9-6-3

100′ walking lunge

Pull Ups (Rx + is Chest to Bar)

Sit Ups

Level 1 CrossFit

Skill: Deadlift 5-5-5-5-5

WOD: 18-15-12-9-6-3, reps for time

100′ walking lunge (scale to 50′)

Pull Ups

Sit Ups

High Voltage was named the 2011 ‘The Biz’ Affiliate of the Year. (WOW!)

The Biz is the top CrossFit affiliate consulting firm in the world. They have worked with over 600 CrossFit affiliates from all over the world, currently have over 200 boxes currently under their guidance – there were over 100 affiliates on the web call today when we got the news. The analyze every aspect of a CrossFit affiliate.

And we…were…shocked.

I don’t want to do the whole ‘false modesty’ thing, because I think that’s worse than immodesty…but needless to say, Carly and I were caught off guard.

In addition to the essentials of having tons of happy, healthy Volts and Vixens, and having way too much fun every day at the gym, they gave us some additional reasons for receiving this honor -

-Our overall gym infrastructure and future trajectory
-Our expertly instructed, tiered level of classes (including beginner and advanced classes), and our progression based system of coaching
-Our awesome Instructor Training Program
-Our incredible competition team coming in 5th at Regionals
-Our fitness programming being appropriate for long term results and unlocking each individual’s overall health and fitness potential
-A clean, well designed, and welcoming facility where everyone is enabled to reach their fitness goals
-Our dedicated full time staff – Tyler, Josh Murillo, & Josh Boultinghouse
-Josh B’s 600# deadlift, Tyler’s 264# snatch, and Josh M’s 5:10 mile…ok, I just threw those in there because I think they’re incredible…

I could go on and on. But the fact that really matters is that I am so proud of every Volt and Vixen…this is something each of you have helped earn – together – and you all should be proud representatives of our CrossFit Community. This doesn’t exist without you, and it wouldn’t be any fun to do alone.

The biggest Thank You goes out to each of our Coaches – Tyler, Bolt, Murillo, Tom, Pnutz, Brown Bear, Simon, and Jose. You are all world-class coaches who are also able to help each individual that walks through our doors and is ready to get fit. Thank you for believing in our vision and every time we take a chance to do something unique. Thank you for knowing we have something great…And thank you for putting in the hard work it takes to dream big dreams and make them a reality.

I’d also like to give a special thank you to Andy Petranek, Michael Latch, and Eric LeClair. These 3 individuals brought CrossFit to SoCal. I don’t think they get enough credit, and they were all huge inspirations to me personally in starting High Voltage. I remember seeing their websites in 2007 and just being blown away. That feeling is still with me, and I hope I’ve given back as much as they’ve given to me.

Finally, I’d like to thank John Burch. Not many people know, but he came to our gym at the perfect time, and he ignited a fire in me, that has spread through out our Community, and I hope will never be put out. This post can’t do justice for all the help he’s given me, so I won’t even start…another day and another time…

Thank you for believing in us. I could go on and on thanking each of you, but the music is playing me off.

It’s not where you start…or even where you finish…

It’s the journey.

‘Satisfaction does not come with achievement, but with effort.

Full effort is full victory.’ ~ Ghandi

Thursday’s Training

Easier day – after 4-5 days of changing your diet your body needs an adjustment day or 2. Take today and focus in on your technique, and get each part of these sprints just right. For All Levels, focus on pushing your lactate threshold on the row sprints into the OHS. Transition time is key. I’m trying out a unique formula today…lots of feedback would be great. I think you’ll ‘like’ it.
All Levels CrossFit

In 40 Minutes, complete the following – rest 3 minutes after each set

Row 300 Meters, rest 20 seconds
10x Overhead Squat (should be unbroken)

Level 1 CrossFit
Skill: Overhead Squat

WOD: In 30 Minutes, complete to following – rest 3 minutes after each set
Row 300 Meters
10 Overhead Squat – arms must be straight, bar staying over the mid-foot
Sub to Front squat/goblet squat

Advanced Class – Bring Your Oly Shoes and your running shoes…and your jump rope shoes if they make that yet…just be ready to get down!

And most importantly ~ your ‘Full Effort is Full Victory’

Trust us…it’s super effective! Thanks to everyone who came out Monday…our biggest single day ever – nearly 120 Volts and Vixens came in and made another positive choice in their daily life. These small choices add up. 30 days of small choices are going to be awesome. A whole year of positive choices…now that’s what I’m talking about!

Tuesday’s Training: 

All Levels CrossFit

A1. Back Squat

5-5-5-5-5, rest 20 seconds

A2. Max Reps Ring Dips, rest 90 seconds

B. In 20 Minutes, complete AMRAP of the following, with rest.

10x Toes 2 Bar

10x Burpees

10x KB Swings

30x Double Unders

Rest 2 Minutes after every set.

Unbroken sets are the goal. Go full out if technique is dialed in.

Level 1 CrossFit 

Skill: Double Unders

WOD: 20 Minute AMRAP

5X Toes 2 Bar

7x Burpees

9x KB Swings

50x Jump Rope Passes

This is also a friendly reminder that points are scored for 100% paleo meals and logging any sweaty activity (as described in your eBook or private consultation with your Coach). Your first post must be completed by Monday night at 11:59pm for both Sunday and Monday. Your initial intake results (Baseline, back squat 1 Rep Max, weight, and goals all must be input into www.beyondthewhiteboard.com by Monday night at 11:59pm). If for any reason you cannot do this, please email your roster coach to set up an alternative method.

-Meals and activities must be recorded on Beyond the Whiteboard by 11:59pm of the same day for you to earn your points. Please be as specific and detailed as possible so we have no confusion about how many points to give you. Even if you don’t work out at High Voltage that day, the challenge is about consistency ~ so you must do something every day. Burpees at home, a run, yoga…just stay active…and keep the results coming. Your daily nutrition & workout logging on BTWB includes using the sidebar and choosing how many hours you slept a night, the amount of post workout protein you took, the type of water you drank…be specific. This will help us give you better feedback on your performance and progress.

-Finally, there have been some questions about the consumption caffeine and alcohol during the challenge. The objective of the challenge is to measure how certain foods and substances affect your body, including alcohol and caffeine. Challenge yourself for 30 days and see how your body responds to the absence of both of these substances. If you are going to consume caffeine or alcohol, try and limit it as much as possible, and make sure its Paleo compliant: black coffee or a clear alcohol (NorCal Margarita’s anyone?). Our eBook goes over this, but if you have further questions, just ask any coach.

-We are so excited to get this challenge underway – we can’t wait to see the incredible transformations you all will have in your bodies and lives. Don’t hesitate to reach out to your Roster Coach with any questions you have throughout this Challenge.

And in other news…have I mentioned we have the most talented members ever?

Big ups to Dizzle & Chico for making their dream & vision a reality. Big ups to everyone in our Community and in the larger CrossFit Community who came forward to help them make this happen.
When I watch this video, it’s even more cool for me than maybe for most (and not just because everyone in our gym looks amazing). I am fortunate because people come to me with their dreams, hopes, and goals quite often, and it reminds me of the start of this project. It’s my job to help steer people in the right directions, give them all the tools I’ve acquired over the years, and help set them up for ongoing success. Coming to someone with a BHAG (big, hairy, audacious goal) can be vary scary and make you feel vulnerable, and it’s not something I take lightly. When someone walks through our doors for the first time, to do their first workout in this fitness program they’ve probably not heard too much about…that is a memorable experience for them. They usually don’t know how their life is going to change…they’re just ready for a change.

So to see the promo of the initial episode of the WOD Diaries webisode come to life…it reminds me of how the process always starts. The uncertainty of getting out of your comfort zone – the chance that you might fail, at least in the short term – and the amazing feeling when your hard work finally pays off and you can look back over all the hard work you did, the hard work that no one else was able to see or understand…and just smile to yourself and know that it was pretty awesome, and you made that happen.

Belief in your BHAG and vision turns this

Into this -

Walt Disney Concert Hall

Get comfortable being uncomfortable.

Monday’s Training 

All Levels 

A. Muscle Up Transitions

3 sets of 5 reps at your most difficult progression

-Chin Over Bar/Chest to Bar/Belly Button to Bar/Bar Muscle Up

-Chin to Rings/Chest to Rings/Belly Button to Rings/Ring Muscle Up – 5 Unbroken Muscle Ups – 5 strict unbroken Muscle Ups

B. Fight Gone Worse

3 Rounds for Max Reps

-Wall Ball (20/14#)

-Hang Power Clean (95/65)

-Box Jump (24/20)

-Shoulder to Overhead (95/65)

-Row (for calories)

Level 1 CrossFit

Skill – Push Press & Box Jump Technique

WOD: Fight Gone Bad

3 Rounds for Max Reps, 1 minute per station, 1 minute break after 5 stations

Three rounds of:
Wall-ball, 20/14 – 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

]]> http://www.crossfithighvoltage.com/2012/01/22/monday-january-23-time-to-refine/feed/ 0 http://www.crossfithighvoltage.com/2012/01/19/friday-january-20/ http://www.crossfithighvoltage.com/2012/01/19/friday-january-20/#comments Fri, 20 Jan 2012 07:12:00 +0000 tthack http://www.crossfithighvoltage.com/?p=5765 Last day of ‘testing week’ today. Everyone has done an incredible job of staying focused, listening to your coaches’ advice, and encouraging your fellow Volts & Vixens to give their best performances.

Our 30 Day Refine Your Fuel Challenge will start this Sunday…that means all sugar, wheat, and junk will stop at 11:59pm on Saturday night. We’re planning a 20 AMRAP of all the foods you may miss during the challenge on Saturday after Barbell.

But really, this 30 day challenge isn’t designed around crashing and burning. Just like the rest of our CrossFit and fitness program, we want to make these 30 days sustainable for the rest of your life. These 30 days are meant to be the catalyst for sustained healthy lifestyle choices. Eating a loaf of bread and spiking your insulin and cortisol levels once the 30 days are up completely misses the point.

We designed these 30 days to be in line with the rest of our program. Consistency is key. Getting healthier over time is the goal. Getting fitter through smart program design is the process – and it is done one step at a time.

And on that note, do you want to know why Paleo alcohol is ok during this challenge (and the reasoning and amount for it  - but not beer)  - then check out this video by Robb Wolf.

-Even the experts understand that real lifestyle changes must be realistic and fit your life, goals, and essence (and that is a whole nother blog..).

But what you must do is do your intake with a Coach before Tuesday night. You must log in your workouts by midnight each day to www.beyondthewhiteboard.com. You must stick to your prescribed meal plan. You are going to make it through these 30 days. Maybe you never have made it this long before…but now you have an entire Community behind you.

Complete rules will be emailed to each participant shortly – but just remember – these 30 days are designed to be another tool in your fitness game to a healthier, fitter you.

Double unders…if you train them, they will come…

Friday’s Testing

A. 1 Rep Max Deadlift

B. Max Rep Pull Ups (sub to ring rows)

C. 1 Mile Run for time (sub rowing as needed)

Thoughts? Sound off in comments.

Wall Squat!

The squat IS the most functional movement; it can be done as a warm up, as a strength developing movement, and it can be used to condition a metabolic system. It is literally the first movement Volts and Vixens learn, as its applicability is enormous. Developing this movement to perfection can be undervalued even despite repeated recommendations and explanations of its benefits.

One variation that we all should perform regularly is the ‘Wall Squat.’ This movement is one of the most effective training tools in any athlete’s arsenal. It can be even better thought of as “Squat Therapy,” helping to correct many dysfunctions found in an individual’s squat. So next time you’re in the box ~ ask your Coach to show you how to properly ‘Wall Squat’, then start doing them at home or before/after classes regularly!

The wall squat will be especially beneficial for today’s workout – 1 Rep Max Hang Clean and higher repetitions of Over Head Squat. Keeping th torso upright and weight evenly dispersed in the foot. Control the descent – it’s not a race – and dial in your technique for some more big PR’s during testing week!

Thursday’s Testing

All Levels & Level 1 CrossFit

A. 1 Rep Max Hang Clean (power or full squat – start standing tall then dip & catch – Find 1RM front squat is hang clean progressions are still developing)

B. 2 Min Max Overhead Squat Reps (95/65 ~ scale weight as needed – progressions work from front squat until proper technique and upright torso can be properly maintained)

C. 10 min test – for total reps

2 min double under

2 min sit ups

90 second double unders

90 second sit ups

60 second double under

60 second sit ups

30 second double under

30 second sit ups

*Advanced CrossFit training at 4:30pm will be doing something ‘completely different’. Remember, you must ‘test’ into this class…

We’ve not only had a great amount of people signing up for our 30 Day Refine Your Fuel Challenge, but we’ve been fortunate to have several amazing sponsors stepping up and taking this nutritional challenge over the top.

We are very proud to announce the following sponsors and prizes for our 30 Day Refine Your Fuel Nutritional Challenge.

There will be a weekly prize winner from among this group for the first 3 weeks, and an Overall winner, 2nd place, & 3rd place winners based on the point system.

Our Sponsors & Prizes are:

• A consultation, examination, chiropractic adjustment, and ½ massage – ($250 value) – courtesy of Colonial Chiropractic and Dr. Curt Howard in North Hollywood.
• 4 Tickets to an upcoming LA Kings hockey game
• 4 Tickets to an upcoming LA Clippers basketball game – Lob City!!!
• 4 Tickets to an upcoming LA Galaxy soccer game
• 4 tickets to the upcoming X Games this summer
• 1 week of Muy Thai & Boxing Lessons, courtesy of Defiant Gym in Burbank -($75 value each – 2 gifts)
• 2 full days of Chef by Request Meal Service – ($89 value)
• A Private Fitting Session at Lululemon in Glendale with pictures to show just how far you’ve come!

• Oh, and we also have over $600 in Cash to go among the top 3 Winners!!!

So, if you were somehow on the fence about making 2012 the Fittest Year Ever, now you shouldn’t be. A huge thank you to all of our sponsors and a special shout out to our Vixen Deb for helping make this such an incredible High Voltage event.

There’s still time to register…it starts this Sunday with our Paleo BBQ and Push Ups for Pups fundraiser at 11am – 3pm. And yes, there will be football on.

So…you think you can’t go clean for 30 days now?

Wednesday’s Testing

All Levels & Level 1 CrossFit

A. Max Effort L-Sit – best of 1 attempt

B. Max Distance Triple Jump – best of 3 attempts (both feet, single foot, single foot, land both feet)

C. ‘Helen’

3 Rounds for time

400 meter run

21x KB Swings (53/35#)

12x Pull Ups

-Level 1 Skill is Kettlebell swings & kipping pull ups