CROSSFIT HIGH VOLTAGE of Burbank

Quick announcements:

1. Starting next week, we are adding even more new classes! Why?  We keep growing, and we’re trying to keep up!

• Early Morning classes will now be held every day, Monday through Friday (that means we’re adding Thursday!).
• Early Morning classes will now go for the entire hour: 6:15-7:15. When we were in NoHo, mornings were pretty dang empty…something about the water in Burbank I guess that has people up and jonesing for some early morning sweat!
• Our 9:30am class has been super popular (like totally), so we’re adding a Friday at 9:30am next week too!
• All Friday classes are All Levels Group classes.
• Open gym time is Saturday from 11am-1pm. (9am is still L1, 10am is still All Levels)
• CFHV Run Club starts Thursday, August 5 @ 7pm. It’s Free to Everyone, so bring your friends!

After moving on from the Level 1 CrossFit class with solid fundamentals…Crystal laughs in the face of a 40# deadlift PR! Great work!

Collin is STRONG…reppin’ out 365!

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Deadlift

WOD: 5 Rounds for time

10x Deadlift

10x Pull Up

All Levels CrossFit

A. Band Sprints 3x 25 meters

B. Box Jump. AHAP (as high as possible) for 5 reps consecutively

C. Deadlift. 5RM

D. Tabata Sit Ups or V-Ups (high score)

Tuesday’s WOD’s

Level 1 CrossFit

Every minute for 20 minutes

5x Push Press

7x Wall Ball

9x Sit Ups

Post total rounds completed

All Levels CrossFit

Complete A 4x.

A1. L-Sit Hold. 5 seconds at a time. 30 seconds total.

A2. 4x Hand Stand Push Ups ADAP (as difficult as possible: strict, parallettes, rings, etc)

B. 20-10-5-3 For time.

Ring Dips

Chest to Bar Pull Ups

Push Ups

Wall Ball

Post time to comments.

August is almost here and Summer is in full swing. Good thing we are too! Here are our August Announcements;

1. We are proud to announce the next of our Targeted Training classes.

Please welcome the High Voltage Olympic Weightlifting Club!

This 8 week course will start Monday, August 9, and take place on Mondays and Wednesday nights at 7:30pm. You will learn the Snatch and Clean & Jerk.

Course spaces are extremely limited, and we currently only have 5 spots left.
It’s $199 for current CFHV members, and $249 for non-members.

To reserve your spot in this awesome class, please do so at the following link:

http://clients.mindbodyonline.com/ws.asp?studioid=6864&stype=41&prodid=107

2. Our High Voltage Endurance Club was such a huge hit, that we’re starting a weekly Run Club at the gym!

It’ll take place on Thursdays at 7pm, and start next Thursday, August 5. Best of all, it’s Free to everyone, so bring your friends!

3. New Group Classes! That’s right, we keep on growing…get people Fit and they’ll keep coming. We’ve recently added some new Group classes and Open Gym Times to the schedule:

-Fridays are now all Group Class format!!! This has been a popular change, and we’re happy to keep offering more of what people want. Classes Friday are at 6:30am, 9:30 (starting Aug6), 12:30pm, and 6pm.

-We’re also offering Open Gym Time on Saturdays from 11am-1pm. Our 9am Level 1 and 10am All Levels classes are still going on as scheduled.

-Starting next Friday we’ll also be offering a 9:30am class, starting Friday, August 6. We now offer a Monday, Wednesday and Friday class at this time. We’ll keep expanding them as we keep on growing.

4. Fight Gone Bad 5 is coming! Saturday, September 25 at the box we’ll be doing Fight Gone Bad to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.

Please go to FGB5.org and register under CrossFit High Voltage. Then…start raising some money for these great causes. On Saturday, September 25 we’ll be doing the Fight Bone Bad WOD as our next In House Challenge. Mark your calendars!!!

5. Finally, The Pasadena Mud Run! It’s Saturday, August 21. We’ll be doing the 10:30am race. To register, do so here: www.ecomudruntour.com/lamudrun/

Monday’s WOD’s

Level 1 CrossFit

Skill: Front Squat

WOD: 15 Minute AMRAP

9x Front Squat

7x Burpee

5x Toes to Bar

Post rounds to comments.

All Levels CrossFit

A1. Back Squat 5-4-3-3 (rest 15 seconds)

A2. Muscle Up Transitions x 3 (rest 45 seconds)

B1. 1x Press, 3x Push Press, 5x Push Jerk (rest 15 seconds)

B2. Rope Climb (as difficult as possible: no legs, L-Sit, L-Sit from ground, holding weight)

C. Toes to Bar, for time.

3x [4 sets of 5 toes to bar/set]; rest b/t sets of 5 minimally and EXACTLY 30 sec b/t sets
(60 toes to bar total) You must come off the bar after every set of 5.

Post squat, press complex, and time for T2B to comments.

Awesome job, Alison!

Thursday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Clean

20 Minute AMRAP

10xMed Ball Clean

10x Box Jump

10x Push Ups

Level 2 CrossFit

Skill: Intro to Ring Dips/Rowing

WOD: Tabata Mash up

Pull Ups, Sit Ups, Rowing, Ring Dips: One full Tabata for each movement, count total reps.

All Levels CrossFit

Skill: Ring Dips

WOD: Tabata Mash up

Pull Ups, Sit Ups, Rowing, Ring Dips: One full Tabata at each movement. Count total reps.

Alysa, one of our awesome Lululemon Glendale Girls, shows exactly how awesome it is when you realize that Strong is Beautiful!!!

Denise crushing another PR…Nice lock out!

J. Pizzle rocking yet another PR himself…with a little help from our PaleoBlocks friends’ Mussel Up shirt. Want one? PaleoBlocks be blowin up! Don’t believe me, then click here!

Great job by everyone on the 1RM Split Jerk. Very happy to have our first 300# Split Jerk by Stefan (and was so close on 315), and lots of guys breaking over the 225# barrier for new PR’s.

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Rowing

WOD: Tabata Mash Up

KB Swings/Rowing/Sit Ups/Pull Ups

One full tabata at each station before rotating to the next. Count total reps at each station!

All Levels CrossFit:

A. Split Jerk: Find 1RM

B. Bench Press: 5-5-5-5-5 (going up in weight)

C. 2 minute AMRAP Burpees.

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Deadlift/rope climbs

WOD: 15 Minute AMRAP

7x Deadlift

14x Squats

21x Paralette jump

Level 2 CrossFit

Skill: Double Unders & Pistols (Single Leg Squat)

WOD: 12 Minute AMRAP

7x Deadlift

14x Pistols

21x Double Unders

All Levels CrossFit

Skill: Pistols

A. Team Row: Teams of 2, row as quickly as possible to 2k. Teams of 3, row AQAP to 2.5k.

B. 12 Minute AMRAP

7x Deadlift (315/205#)

14x Pistol

21x Double Unders

Announcement: The High Voltage Olympic Weightlifting Club will start the 2nd week of August! It will take place on Monday and Wednesday nights from 7:30pm to 8:30pm-ish, and will last 8 weeks. If you’re looking to add some weight to your Clean & Jerk, improve technique on the Snatch, or take it to the next level, this Course is definitely for you! If you have questions, please contact Coach Tim at the gym or at tim@CrossFitHighVoltage.com

Space is extremely limited, and we’ve already had 3 people reserve spaces before I’ve even put the online registration up…so to reserve your space, please follow the link: High Voltage Oly Club Registration!

The price is $199 for  current CFHV members, $249 for non-members. Non-members must be approved to join this Intro Course by Coach Tim.

Dinos rocking yet another of his 21 Muscle Ups in yesterdays WOD!

Monday’s WOD’s:

Level 1 CrossFit

Skill: Push Press

WOD: 30-20-10 for time.

DB Push Press

Sit ups

Wall Ball

Back Extensions

All Levels CrossFit

Skill:

Back Squat 5-5-5 w/

Muscle Up Transitions after each set

WOD: “Amanda”

9-7-5

Muscle Ups

Squat Snatch (135/95#)

Post time and scaling to comments.

This WOD was the first event at the 2010 CrossFit Games. 9-7-5 may have seemed like a short rep scheme, but these high watt movements are very technical, and of course, very tiring.

This WOD was named after Amanda Miller, a 2009 CrossFit Games Competitor who died far too young on April 23, 2010. Please watch the video for the beautiful tribute that was made in her honor before her WOD at Friday Night’s session. To read her blog, please click here: http://amandaredmiller.blogspot.com/

Courtesy CrossFit.com

The CrossFit Games are here! Lots of build up for this incredible event…and now it’s happening at the Home Depot Center in Carson. Go in person if you can, or watch live on the internets at games.crossfit.com. We will be open all weekend with regular classes…

Now for the announcements:

1. Trumpets please…High Voltage Olympic Weightlifting Club will be starting the 1st week of August! I’ve been getting tons of requests for this Targeted Training program and I’m very happy to bring even more awesome awesomeness to our Community. Space will be extremely limited to 10 people and will be coached by Coach Tim, a USA Weightlifting Certified Coach. It will last 8 weeks and lead up to an Olympic Weightlifting meet. The price is $199 for current CFHV members and $249 for non-members.

Class days and times will be announced shortly.

2. Our High Voltage Endurance Club 8 week intro course was such a hit…WE’RE STARTING A WEEKLY RUN CLUB!!! Coach Tom and I are very excited about being able to bring this to our Community. It will start the first week of August, on Thursday nights @ 7pm. As always, all abilities and skill levels are welcomed…from life long runners, to anyone wanting to complete their first 5k or just get in better shape. Best of all, it’ll be FREE to anyone who want to take part! What? Huh?
Yes, we’re so proud of all of our athletes and our gym that we think it’ll be a great way to expose people to our amazing community who otherwise might never think of coming by. Does that mean you? Yeah, we hope so!

The High Voltage Endurance Club’s “Run Club” will start Thursday, August 5 @ 7pm at the gym! Be there!

3. Say goodbye to Happy Hour Fridays and Hello to OPT and Max Effort Fridays! Happy Hour was great for a while, but we are continually striving for ways to help you stay accountable and get results.  The classes will be similar to what you’re used to through out the week, group classes led by expert qualified Coaches in exciting formats in the Valley and Burbanks biggest CrossFit gym. I am very excited about this change and believe it is the best next step for our growing Community. The last Happy Hour is this Friday, so if you want, come and get some!

4. Say Hello to Happy Hour Saturday Afternoon. Ok, I guess we won’t call it Happy Hour, maybe just Open Gym Training or something like that, where people actually will know what it means (what the heck is happy hour, tim?)! It’ll be hosted by our very, very, very first member, Greg, aka Brown Bear. It’s pretty cool when people ask me if our program works and if they’ll stick with it, and I get to respond that our very first members are still huge parts of our community.

It starts next Saturday, July 24, and will go from 11am to 1pm. We will have Powerlifting workouts written, Olympic Weightlifting workouts written, and Endurance WOD’s written on the board for you every week, so if you aren’t sure what to do, Greg will help you! Many of you will be trying some additional Benchmark WOD’s or your own crazy CrossFit concoctions. Either way, come in and be ready to work.

More Volts and Vixens getting more pull ups every single day!!!

Thursday’s WOD’s:

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD: Every minute, on the minute, for 20 Minutes, perform 1 round of the following:

5x SDLHP

7x Squat

9x Sit Ups

Level 2 CrossFit:

Skill: Snatch

WOD: 21-15-9, for time.

Snatch

Burpees

All Levels CrossFit

Skill: Max Height Box Jump
WOD: 21-15-9, for time.

Snatch

Burpees

Some of the Big Dawgs crushing a 2K row! Great work guys.

Wednesday’s WOD’s:

Level 1 CrossFit

Skill: Front Squat

WOD: 15 Minute AMRAP

10x KB Front Squat

10x KB Swing

5x Pull Ups

All Levels CrossFit
A: 800 meter run for time.

B1. Split Jerk: 5-5-3-3-3

B2. Max Reps Strict Pull Ups -2 (2 less than true max effort each time)

C. 1 minute Max Efforts. 3x through for max reps + cal.

1 minute Row for calories

rest 30 sec

1 minute Knees to Elbow

rest 30 sec

1 minute Burpees

rest 30 sec

Post total reps + cal to comments.