Thursday – February 2

Posted: February 1, 2012 by tthack in WOD
  • The coaches are finishing up tallying the first week’s scores and reading each of your meals & workouts. Stay tuned for the first week’s winner of the 30 Day Nutritional Challenge – they will be announced Friday – along with the 4 Kings Tickets that go with it!
  • Our First Nutritional Challenge Recipe Contest is officially underway. This challenge will award 2 points to who ever wins with the best Paleo recipe. The scoring for our RYF challenge is tight, so 2 points right now will go a long way. The recipe will be graded on; whether or not it’s Paleo, then it will be graded on qualities like creativity, simplicity, variety, and uniqueness. Our Paleo Chef’s Stefan Niemzcyk and Nikki Ledford will be helping us to decide the winner! All recipes must be emailed to Nutrition@CrossFitHighVoltage.com and must have a picture of the prepared meal included. You’ve done a great job so far, and many of you are starting to see results…stay in the game and unleash your full potential!
  • The First Recipe Contest runs from now through Sunday night at 11:59pm…so get cooking!
  • Our Instructor Training Program will have its first written and movement tests tonight for their Level 2 High Voltage Coaching placement – 6:30pm. Be ready!
  • Finally – Did you see the new ‘page’ we’ve created on the website? We have so many great video’s made by our awesome CrossFitters that we decided to get a place that everyone can see them…and here’s the link – www.crossfithighvoltage.com/videos/ - and it can also be found under the ‘Getting Started’ drop down tab in the header. My, what fancy computer terms you have, Tim…
Just another day with an awesome start…
And another great ending…see you all on Thursday!

Thursday’s Training

All Levels CrossFit

A. Band sprints – 4-6 sets – focus on good body lean & aggressive turn over
B. 3 x 1 min box jumps – rest no less than 1 min per set.
C. A Thursday Chipper – for time

Within 30 minutes, complete

10 burpees, 20 pull ups, 30 box jumps, 40 toes 2 bar, 50 wall ball, 60 kb swings, 70 push ups, 800 meter run

 

Level 1 CrossFit

Skill: Box Jumps & Wall Ball

WOD: Chipper -

30 burpees, 30 box jumps, 30 sit ups, 30 wall ball, 30 kb swings, 30 sit ups, 800m run

Comments

Wednesday – February 1 – A Comeback Story

Posted: January 31, 2012 by tthack in WOD
~So the details are still missing from my memory about what happened.  The accident is being treated as a hit and run.  Since I don’t remember the accident, the theory based on vehicle and other damage is that a car pinned me against a concrete wall on the 405 at speed, I jumped or launched myself out of my bike when I saw the concrete wall at the exit ramp, my bike flipped over the wall, and I landed on the side of the road to be called in by someone else driving on the 405.
Final damage was brain trauma, body bruising, and three broken vertebrae.  This is after the doctors all thought I had more broken bones and was paralyzed upon first entering the ER.
The purpose of this wasn’t to rehash my trauma. It was to tell you how my training at CrossFit High Voltage limited my physical trauma and prevented the need for severe rehab.  With all the box jumps, C’s and D’s, pullups, pushups, and other skills and muscle development from my training, the doctors said my physical conditioning had protected and prevented even more severe damage.  I got this same message from my rehab group.  After only two visits with me being up, walking, and talking, they said there was nothing more they could do for me since I was beyond their expectations in terms of conditioning.
So the bottom line is that while CrossFit is challenge and pushes you everytime you do a WOD or learn a new skill, I am a firm believer in what it has done for me in protecting me from possible worse harm and damage.  The doctors, nurses, and all health industry people were amazed at just my descriptions of the activity and said that it prevented more damage and shortened my recovery.
Chris Happel
-Tuesday night was Chris’s first night back at High Voltage. He did the training with the rest of the class…scaled for his current physical condition AND based on his current level of progression. I am amazed at Chris’s fortitude, his excitement to get back in training and pick up where he left off on his goal list…and he’s going to accomplish this 1 rep at a time – just like every single person in every single training session, every single day. There is no other way it  can be done.
I am constantly amazed by the strength and fortitude found everywhere in our Community. It takes a lot of strength to just come through our doors, tell yourself that you are ready to make a serious change in your life, and then begin to make the positive steps towards that. Most people get stuck on step 1 or step 2. You all haven’t. And you keep coming back. You know it’s going to be hard. You know it will somehow challenge you. But you keep coming back…1 rep at a time…just like Chris.

Pretty awesome video…

Wolfpack…you’re move!

Wednesday’s Training
All Levels CrossFit - 

A. Snatch complex 4 sets, going up in weight until technique faults happen

- 3 Power Snatch, 3 Behind Neck Push Press, 3 Overhead Squat (aka, my favorite Snatch complex in the world)
B. 3x 15 Overhead Squat – Who will be the next set of people to join the 15 rep Bodyweight Overhead Squat Club? Yup, the club has a secret handshake and everything – you don’t know what the handshake is? Well have you done 15 reps @ bodyweight?

-If you’ve got 15 @bodyweight, go for max reps – current gym record is 22.
C. Row 350m, rest 3 min x 4 sets – Row hard, then try to maintain the remaining 3 sets. Don’t game this. Push yourself.

 

Level 1 CrossFit

Skill: Overhead Squat – sets of 5 reps for 10-12 minutes. Focus on straight arms and upright torso!

WOD: Row 300m, rest 3-4 min x 4 sets. Focus is on fatigue repeatability, and not falling off your initial set…but still row hard!

Finisher – Tabata Sit Ups

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Tuesday – January 31 – Sleep

Posted: January 30, 2012 by tthack in WOD
Regular sleep!
Part of the benefit of ‘Refining Your Fuel’ is that it should help carry over to many other aspects in your life…and with as hard as we train, getting enough sleep is necessary to let your body rest.
Set a time every night to try to be in bed with every light off (including the subtle ones belonging to electronic devices). Even if you aren’t falling asleep right away, try to stick to that routine.
Eventually you will find your self falling asleep sooner and sleeping more deeply.
Your bodies are making the adjustment to a cleaner more healthier diet and a regular sleep schedule will not only aid this transition, but make for a healthy habit after the 30 day challenge is over.
Train hard…sleep hard!
They’re HERE! Our sick, custom plyo boxes, brought to us courtesy of our incredible ITP’er, ‘Monster’ Dan! Each box has 3 different sizes – 20″ (red top), 24″ (blue top), and 30″…Murdered out, of course. We’ll also have them in a 12″/16″/20″ sized boxes…
Danny V approves! Wait…what? Box jumps in the training today…just could not see that coming!
Tuesday’s Training
All Levels CrossFit

A. Running – 800m run, rest 1 minute, 400 meter run – score is total time.

B. 2 min Shoulder to Overhead (out of rack) 115/75,

rest 2 min.

2 min max reps box jumps

3x Through
1 min on per station, rotate, rest 1 min after each time throught (like FGB) – start at any station-
-Deadlift – no rx weight, but base it off of 275/185 – or a weight they can get 10-15 reps a minute per round
-T2b
-Double unders (1pt per 5 reps)

-Level 1 CrossFit:

Pre-WOD: 800 meter run (sub rowing)

Skill: Deadlift & double Unders

WOD: 1 min per station, 3x through – rest 1 minute after a full cycle

-Deadlift

-Toes 2 bar or sit ups

-Jump Rope (1 pt for every 10 reps)

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Monday – January 29 – 1 week stronger

Posted: January 29, 2012 by tthack in WOD

1 Week Stronger…

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

Comments

Friday – January 27 –

Posted: January 26, 2012 by tthack in WOD
  • Stay tuned for your scoring instructions for week 1 of the Refine Your Fuel Nutritional Challenge. Week 1 is almost up, stay tuned for an email from your roster coach and the prize announcement!

-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

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