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Adventures in CrossFit with Yvonne, Oct 2 – 6, 2017 (10/20/2017)

Adventures in CrossFit, Wildcat CrossFit Newbie Blog

by, Yvonne Moreno

Monday October 2, 2017

Today we worked on wall balls, running, and burpees. I have yet to master any of these exercises, so it was kind of a difficult one for me. Luckily, I’ve got determination, because if not I would have turned around and walked right out the gym door! LOL

20 Minute AMRAP

Whenever I see a long AMRAP, I know that it’s going to be exhausting. Today’s AMRAP was exactly that as it consisted of the following:

5 Burpee Pull Ups (that’s right a burpee and then a pull up :\)
200 meter run w/ball
10 wall balls

Oh my goodness, guys. I was wiped after this one. Anytime you add a run to an AMRAP, holy hell it takes the most out of me! But you know what I love about it and what keeps me coming back? It’s the freakin’ support that I get from EVERYONE. I mean, people see me barely moving on those 200 meter runs and they give me encouragement as they are running. It’s the “you got this” and the “almost there” that keep me going. I got home, crashed, and took a little nap!

Tuesday October 3, 2017

Today we ran…yup that’s all we did, we just RAN!!!!

So I think that when Drew was deciding what to do for this lovely Tuesday he decided that Yvonne just needed to run because she doesn’t like to run!!! Oh my God dude there was so much running today!

5 Rounds
400 meter run
1 minute rest
100 meter sprint
2 minute rest

And then…

6 minute Accessory
5x single leg DL per side
5x single arm KB swings per side
5 Half kneeling KB press per side

I was done by the end of the first round!! I didn’t finish the entire thing because we had a 30 minute cap, however I did get within one round of finishing, so I think that’s acceptable. At least Drew said that it was, and anytime Drew tells me that I did good, I believe him wholeheartly, because he’s a bad ass!!!

But you know what I love about it and what keeps me coming back? It’s the freakin’ support that I get from EVERYONE.

Here’s the thing about me and not giving up: All these coaches haven’t given up on me yet. No one in this gym has, as a matter of fact. My body is not conditioned for all this crazy exercise, but it’s getting there with the help of everyone I encounter on a daily basis. I went home super tired, but feeling proud of my progress!!

Thursday, October 5, 2017

And the torture continues…because why should today be any different from Monday & Tuesday!

Today’s WOD was:

400 Meter Farmers Carry (I used 2 20 pound DB)
15 Power Cleans
15 Pull-ups

Yes, folks this was my worst nightmare. The running from a couple of days ago was just exhausting but if you would ask me what my least favorite exercises are, I would rattle off, “Farmers Carry!!” straight off the bat.

After the first 400 meters, I came in for the Power Cleans and I couldn’t grip the bar. And I had to do 15 of those. I was in so much pain, but not the ouch I’m hurt pain. It was a “this burns and I’m getting stronger” pain, but it was pain nonetheless! It’s funny, because at one point I walked with the new girl Amanda, and she was telling me about how she grew up on the farm and she should be used to doing Farmers Carries, but you never get used to it. Good Time today folks!

Friday October 6, 2017

Here we are at the end of a hard week. Every day was hard, but I survived and now here we are and when I look at the board, all I see are push presses. After this last week I don’t think my arms can handle it. But like Nick explained, these will be easy well controlled slow and with plenty of time. He was right. The time allowed us to get control of these and make sure our form was right. Today we worked on 8 rounds of 3 Push Presses followed by 2 clapping push ups.

Like I said before the time allowed us to make sure that our form was correct. I increased the weight slowly and got up to 75 pounds which is my PR. Nick took the time to correct some issues which felt better on my arms. We finished off with a 12 minute grind of 10 alternating Z press, 10 KB Plank Pull Thrus and 10 V-ups.

It was a good week to test my overall physical health. I can absolutely tell you that 2 months ago I would have been rowing and not running. I wouldn’t have shown up for the ‘All Running All the Time’ WOD and my DB for the farmers carry would have been 10s instead of 20s.

I’ve come a long way, but there’s still whole lot of road still left to travel. After this week I think I made some coaches proud of me. My success is totally their success. Thanks guys for another great week at Wildcat CrossFit.

Yvonne’s Adventures in CrossFit, Sept 25 – 29, 2017 (10/16/2017)

Yvonne’s Adventures in CrossFit, Sept 25 – 29, 2017

by, Yvonne Moreno

Monday September 25, 2017

On this beautiful Monday afternoon, I found myself wondering why in the heck didn’t I stay home today. The answer came to me with a quickness. Because I love this place!! There you have it. It all came down to this, I love coming here and busting my ass. Because in the end it’s all worth it.

Today though I wasn’t too sure. I came in early and saw part of the previous hour’s WOD. Holy Hell what is going on here! I saw Coach Ryan participating and he was red faced and working really hard! LOL, don’t tell him I said that. So listen to what was on the board:

8 Rounds:
3x Front Squat (increasing of course)
2x Box Jump

12 minute Grind:
5x Renegade Rows
Floor Length DUMBELL bear crawl (yikes)
5x L Press (you sit on the floor legs out in front of you and press DB up)
Floor Length DUMBELL bear crawl (yikes)

Ok, here’s the thing, I can do bear crawls, the ugliest you’ll ever witness at a CrossFit gym, but nonetheless it’s a bear crawl, but today I had to add dumbbells!! Holy mother of hell!! Man though, today I saw people who have these amazing strong bodies struggling, and it put things into perspective for me.

“EVERYONE struggles, not just me.”

You walk into a CrossFit gym and see all these people in great shape and developing and shaping their bodies. Well, these workouts are not easy for them either. EVERYONE struggles, not just me. I love knowing that. It makes me want to be in this box with these awesome athletes even more then before!!

Tuesday September 26, 2017

So you know how the saying goes, “you learn from your mistakes”? Well, today I learned from my mistakes. I decided that today, since I had time in the early morning, I’d come in and workout with Laurie. Now, let me add this before I start my whining: If I could, I would workout early in the morning every day. I just think that for me, since I’m a morning person it would workout better, but I can’t so I’m usually an afternooner.

Having said that, I worked out Monday evening and then came right back 12 hours later and worked out in the morning. OMG I am in so much pain because today after all those squats last night and crawling on the floor I had to do Deadlifts and Burpees!!! Yes you read right Deadlifts and Burpees!!!

“Sore doesn’t even do what I’m feeling justice, but lets not talk about that right now…”

The positive thing about today is that Laurie introduced me to an alternative to a Burpee that really works for me. Before I would go down to the floor, attempt a push up, walk my hands back up, stand and jump and I really didn’t feel like that worked for me. Laurie taught me a new way that I love and feel working a lot better. I grab a bench, lean forward, put my hands on the bench, walk my legs back in a inclined position. And then I jump forward towards the bench, then stand and jump. This, by the way, looks better then what I used to do, too. Thanks Laurie!!!

Thursday September 28, 2017

Sore doesn’t even do what I’m feeling justice, but lets not talk about that right now because I have some good news today.

I don’t usually weigh myself because I just don’t think that the scale really proves your progress. For me, the gauge of my progress has been my ability to do activities that I hadn’t been able to do before, like run or jump rope.  However, today we had to weight ourselves at work for a wellness competition that I had reluctantly joined some time ago. Check out these results:

Today I am 26 pounds down from when I started this lifetime commitment to myself.  That 26 pounds that I will never see again!!!

Ok enough with the sappiness, did I mention that I am SORE!?!?! Today’s board revealed that this workout wasn’t gonna be any easier. Check it out:

A. 10 minute Pistol Practice

B. 21-15-9 with a 15 minute cap:
Burpees (I got to practice my new way)
Pull Ups/Ring Rows

I came in at 9:10 minutes. Not bad. I think that hardest part about this WOD was the pistols. I don’t have the best knees, but Ryan showed us some pretty good alternatives using the ropes, the rings and the pillars. I ending up using the pillar and the rope to hold myself up and found that it was easier and I could get lower then before. We finished up with some awesome stretching because, did I mention that I was SORE. I told Ryan as much when he asked. Apparently I wasn’t the only one!

By the way, Welcome to Wildcat CrossFit, Amanda!!!

Friday September 29, 2017

A great end to a great month…until I saw that we would be running a lot today! LOL!!!

Listen I want to explain myself. When I walked into this place I couldn’t run five feet to save my life. I worked at it. Now I can run 100 meters, take a short break and run another 100 meters!

So when the WOD calls for 400 meters, I only run the 200. First of all, I know I can, and I’d rather run 200 meters, than run-walk. So I’m sorry if you only see me running 200 meters instead of 400 meters. Believe me when I tell you that one day I will run to the end of that street with you, I promise!

Today’s WOD

5 Rounds:

10x Handstand Push Up (or in my case inverted push up by help of a workout bench, legs on the bench, arms down on the floor)
15x Air Squats
400 Meter Run (or in my case 200 meter run)

This one wasn’t hard, but it was exhausting. I was tired and I think I hurt my knee during the warm up so I was tired and in pain. 🙁 I wasn’t as sore from the week anymore, but I was tired.

It was a great week full of great things. And there are more awesome things to come, so stay tuned!

Yvonne’s CrossFit Journal – Special Edition – Two Weeks of Workouts! (9/11/2017)

Yvonne’s CrossFit Journal – Special Edition – Two Weeks of Workouts!

Week A: August 28 – September 1, 2017

Monday August 28, 2017

Hey kids, it’s time for another week of my adventures. Today we start the week on a good note because I got to bring my son to the gym with me. He told me that he likes to see his mama work out. He actually loves coming to the gym with me! I think he’s secretly in love with Jen! LOL!!

 I told Lauryn that I couldn’t do pull ups and, being the hard ass that she is, she insisted that I get on a box and try a jumping Pull-up.

Today we started with a quick warm up and got into the workout immediately. We got into the AMRAP with a quick set up to make sure we knew what every movement consisted of. The set included 5 handstand push up or regular push ups, 10 box jumps, 5 ring dips, 10 lunges (per side), 5 pull ups or jumping pull ups and 10 air squats. I was ok with everything except the pull ups. I told Lauryn that I couldn’t do pull ups and being the hard ass that she is, she insisted that I get on a box and try a jumping pull up.

This is what I love about coming to this gym. My very comfortable limits are pushed daily. My success in here is due to the fact that no one is letting me get comfortable. I’ve never even stood on a box higher then the little baby foot high boxes and today I stood up on a big girl box and reached up and touched that dreaded bar. I put my hands around that bar and jumped up to get my head above that bar and I wasn’t scared! Thanks for pushing me Lauryn!!

Needless to say, I crushed that AMRAP. My son joined me for the 400 meter Farmers Carry and we talked about his day and he kept asking me why I was walking with the “heavy things.” All I could I tell him was that I wanted to get healthy so I can watch him grow up to be the great man I know he will be. The perfect end to an awesome day!

Wednesday August 30, 2017

Rounding off the awesome Monday is today’s even more awesome Wednesday.

Today’s WOD is called “Death by Triplet.” Yes that’s right, the word Death is in the title. Oh my God I’m gonna die!!! LOL The set was 1 burpee, 5 double unders (jump rope) and 1 thruster. Here’s the kicker, you do these in a minute then at the start of the second minute you start and add a burpee, 5 double unders, and a thruster. You do this at every minute adding to each set, until the minute you can’t complete the set. I lasted 4 minutes, but those were the toughest 4 minutes ever!

So here’s today’s high. Noah and Zach were coaching. Zach is new and is learning the ropes of coaching. Noah hadn’t seen me jump rope yet. As you can probably recall, Jumping Rope was one of last week’s big deals.

When we were practicing before the start of the set he saw me jumping rope and was so excited for me that my light was beaming brighter then the sun! Zach asked why I was celebrating and I told him that when I started CrossFit two months ago I couldn’t jump high enough off the ground to get the rope under me and now I can get about 20 jumps without stopping. It’s the little things!!

We finished the workout off with a mini 10 minute grind of 5 single arm KB swings, 5 overhead stationary lunges, 5 single arm renegade rows. It was another great day at the gym and another great day on my fitness journey.

Thursday August 31, 2017

Last day of the month folks and here we are at it again! I came in early today and had time to chat with Jen about my progress. We talked about my goals and I didn’t have one. I mean I’m still riding high on my jump rope ability, but Jen’s right I need to start on my next goal. Jen suggested I work on my deadlifts. My max deadlift so far is 95lbs. So this will be my next goal!! Hold me accountable folks.

Today’s set was a 15 minute AMRAP of 10 hang power cleans, 10 box jump overs, 10 American KB Swings and 10 burpee broad jumps. Today’s high: Thinking that a light kettlebell would be ok to use and having Lauryn push me out of my comfort zone and made me use a heaver one … and finding out that I am stronger then I thought I was!

Friday September 1, 2017

So I came in today to a WOD which would push me to work on my next goal. I was just talking to Jen about Deadlifts yesterday and lo and behold: today’s focus is Deadlifts!!

The WOD today was a 21, 15, 9, 15, 21 set, which is horrible! I mean who would want to do this to us on a Friday? LOL!!

Considering the fact that today we have to do a total of 81 deadlifts, I decided that 95lbs would suffice.

I tried to go heavier then my 95lb max, and tapped out at 105 lbs. I did a couple of reps at this weight, but considering the fact that today we have to do a total of 81 deadlifts, I decided that 95lbs would suffice. Oh I almost forgot that in between these sets you have to take off and run for 400 meters. I scaled that down to 200 meters, because I can run that far.
Let me tell you that I was dying at the end of this WOD. However I joined the Yoga class because as I like to say, “on Friday’s we do Yoga!”

The deep stretch and awesome conversation is just what I needed to end another great week. Oh, and by the way, I’m down another pant size!! Boom!!!!

BONUS BLOG! Another Whole Week of Workouts:

Week B: September 5 – 8, 2017

Tuesday September 5, 2017

Death by Back Squats!

Today I learned a little bit more about my abilities in the squat category. My air squats are awesome, but all other squats need a lot of help!

Today’s WOD was a real eye opener for me. It consisted of 5 rounds of 5 back squats (increasing in weight) and 3 iron mikes (jumping lunges).

I told Jen that the Back Squats were hurting my back. She checked my form and saw that I was carrying the bar right behind my neck instead of lower down on the backs of my shoulders. The right way to hold the bar for a Back Squat is to make sure that your elbows are pushing back and up, holding the bar across the upper back.

Here’s where my mobility got in the way: My elbows weren’t cooperating. Jen showed me an exercise to help me with this issue. She put a band over the pull up bar and pulled one loop through the other. Then she grabbed the band with both hands and backed away from the Pull-up bar. Facing the Pull-up bar she extended her arms forward and then pulled her elbows back so that her hands pulled the band towards her shoulders/collar bone, squeezing her shoulder blades together.

Jen explained that if I work with a resistance band this way it might help me increase my mobility. Believe it or not, this helped my form a whole lot because it made me more conscious of my movement. As I was completing my rounds I become determined to stop trying to muddle through and start making sure that I am working on my form. I’d rather take the extra time on the form and befit from the movement.

Today was one of those days that forced me to stop and reflect on my goal. My goal is to make sure that I am getting the most from every workout. Sometimes we are in such a rush to get through, we lose the benefits of the movements. Take a step back and work on your form folks, believe me you will feel it and when you feel it, it means it’s working!!

Wednesday September 6, 2017

So with yesterday’s revelation I decided that today I was going to use Open Gym to work on my barbell moves. So I set up my rack and my barbell and weights in the back gym. I started off with a quick run to loosen up and then got started.

I set up to work on Deadlifts, Back Squats and Front Squats. My Deadlifts need work too, so this is as good a time as any to get that work in. I started with the Deadlifts and got up to my all time high of 120 lbs. I could have probably gone heavier, but after doing 5 sets of 5 I wanted to work on Squats and didn’t want to exhaust myself on Deadlifts.

I practiced my Back Squats with 65 pounds. My goal is to make sure I get these right before I start adding more weight. I did another 5 x 5 set on each Back Squats and Front Squats. I put in a solid 40 minutes of work, took another 200 meter run, and I was done!!

Open Gym but it was super beneficial because I was on my own at my own pace and I made sure I was using correct form.

Thursday September 7, 2017

Today was another lesson on thinking I can’t do something and finding out that I can.

The WOD today started off with 5 rounds of 5 Curtis P’s, 7 pull ups or ring rows, and a 200 meter run. The Curtis P is when you Power Clean the bar, lunge on each side and Push Press. Again, I think that I’ve got the Power Clean down with little tweaks here and there. However, I can’t get all the way down on the lunges, so I do what I call a ‘Baby Lunge’, I still feel it. I’m hoping that with time that mobility will come.

We finished off with weakness work on muscle ups and Pull-up work. Here is where I learned my lesson. Drew and Lauryn demonstrated the move we needed to work on. The move starts with hanging from the rings with your feet on the ground and body bent back paralleled to the ground, legs tuck under your butt; pulling yourself up to standing, crouching forward keeping your arms tucked tight to your side and pushing up.

So I saw this and thought there is no way I would be able to do this. I tried and got to the bottom position, but I couldn’t pull myself up because essentially you’re pulling your own body weight. Coach Drew saw me and suggested I start from further back so as to help with my weight distribution.

I tried it and I DID IT! Man that was so satisfying! Here again was a example of me not thinking I could do something because of my weight and a coach pushing me (this time it was Drew). So I have to say, Drew that you’re the man! You pushed me and I thank you for that! You’re my favorite this week!

Friday September 8, 2017

Today I was so tired by the end of the workout that I called Drew, Ryan and Lauryn, Jen! I’m so sorry guys, but I came in thinking that this WOD was going to be a piece of chocolate cake. Boy was I wrong!!!

Nick was coaching two of us today and I must say that I like it when it’s a small class. We warmed up with some lunges and a few other back and forth moves to get the blood pumping. Today’s EMOM (every minute on the minute) was a 15 minute scale to fit one minute exercise. Basically, you have one minute to complete the round however you want to complete it, as soon as possible because you get to rest for the time not used.

On the board, the set consisted of 5 pull ups or in my case ring rows, 10 push ups and 15 air squats. Because you have to allow some time for rest between sets you can scale it to have at least 10 seconds of rest and, believe me, you need every second of rest you can get! I ended up scaling it back to 8 push ups and 10 squats and this barely gave me those ten seconds.

Oh wait there’s more…

After the 15 minute session we rested for two minutes and then started what I am now calling The Burpee Torture or TBT for short! After a very short 2 minute rest we started a 5 MINUTE MAX BURPEE set.

Yes I said that correctly, 5 minutes of continuous burpees!!! OH MY GAWD!! I WAS DYING, but guess what? I did it and yes, it was hard and yes I was tired but I took my time and kept moving and just got it down.

No one is going to stop me from getting my health on, even Drew, who I am convinced sits in a dark room every night tapping his fingers thinking of new ways to kill me when he puts the WOD’s together.

We finished up with a Tabata (a session of 20 seconds of work and 10 seconds of rest) of V ups or in my case leg raises. I don’t know who I was much less who anyone else was when I walked out of the gym which is why I called Drew, Ryan and Lauryn, Jen!!!


Improve Your Lifts (& So Much More) With the Hook Grip (9/11/2017)

Improve Your Lifts
(& So Much More)
with the Hook Grip

Or, How I finally tried Hook Grip after I lost a bunch of natural strength recovering from a serious injury…

By, Coach Jen Wirth

Several times over the years people, fellow athletes, other trainers, and coaches have talked to me and around me about using the Hook Grip on certain lifts. I heard the chatter at the time, and I remember trying the Hook Grip one or two times. I remember it hurt. And I remember shrugging and thinking, “What’s the point of it anyway?” and going back to holding the bar the way I had been, the normal way. With my thumb wrapping around the bar and around the outside of my fingers.

I had been holding the barbell this way for years, and until just a couple of years ago I was one of the strongest people at the gym … not women … people. The gains I’ve made in CrossFit over the years have been phenomenal for me. I could talk about them to you all day. Don’t worry, I won’t take up too much of your time.

Want to know what never gets old?
Doing Pullups.

Here’s the thing: I don’t think I’m a lazy athlete, particularly. I don’t think I’m consciously resting on my laurels, I’m just still riding the high of being able to throw over 100# over my head, doing handstands and handstand pushups, double unders, doing PULLUPS. Ahhh, pullups. I’m still riding the high from that one 8 years later. Want to know what never gets old? Doing Pullups & Feeling Strong.

Nothing anyone said could convince me to try the Hook Grip, until I was ready to be convinced; until the knowledge was something I really needed. And that time finally came for yours truly. Since I started CrossFit I had always gotten consistently stronger over time, for almost nine years my strength was going in one direction and I had no complaints. Only recently did I feel what it was like to lose strength, which is what happened after I injured myself and had to take a minimum of 2 months off from working out.

Now I’m coming back from that injury and I’m nowhere near as strong as I used to be… Here’s an example: 65# Snatches used to be no big deal at all, no problemo, you know? Nowadays, 65# is a total no go for me … with a regular grip. Good news though: I recently discovered that with a Hook Grip its a totally different story.

What is the Hook Grip, you ask?

Hook Grip is a way of holding the barbell (or Kettlebell, dumbbell, or anything, for that matter, that you don’t want to drop). You pin the first knuckle of your thumb (your thumbnail) to the bar underneath your pointer finger and your middle finger. Most people’s thumbs are only that long. The ring finger and the pinkie grab directly onto the bar.

Online all the major Oly lifting coaches I checked with know about and encourage the use of the Hook Grip, but no one seems to know where it started or who it was that thought to use it first.

This made me think, ‘Really, who did the first Clean? For that matter, Who did the first Push-Up? Who invented the Squat?’ As I’ve started to use the Hook Grip, it has struck me that it is another natural functional movement that people have probably been using since the dawn of time, because it’s useful. And for some, like yours truly, the dawn of time was just a couple months ago.

I felt like I’d been walking around
with my head in a bucket.
Scott Simonson made me feel better.

At Wildcat CrossFit, it turns out, I am way late to the Hook Grip party. Pretty much every experienced athlete I talked to since I started writing this article has been using the Hook Grip for at least a year. When I realized this I felt like I’d been walking around with my head in a bucket. Scott Simonson made me feel better.

“I was late coming to that party too.” Scott said. “I see a difference more in Oly lifts than with Deadlifts, but I notice it really helps me keep my back straight for the whole lift and it is a good reminder to keep my shoulders active.”

Right on, Scott. This is what I experienced too.

Most athletes who use the Hook Grip use it for the portion of Olympic lifts that take place between the floor (or the hang position) and the shoulders for the Clean; and between the floor (or the hang) to overhead, for the Snatch. Some athletes, like Scott, also use it for Deadlifts.

It is also handy for bar hangs, and Farmers Carries. While trudging along with my Kettlebells on a 200m Farmers Carry recently, I struck up a conversation with Carly Quinn. I asked if she had ever used the Hook Grip for Farmers Carries. Carly said, “Yeah I started using Hook Grip for Farmers Carries about a year ago.”Right on Carly.

This Farmer’s Carry was turning out to be a bear. I usually never have to put the weights down, and so far I’d rested 3 times. I put my Kettlebells down and re-gripped them with the Hook Grip. Let me tell you, the Hook Grip really helped me get back to the bay door without putting those weights down again.

The Hook Grip and Olympic Lifts

One of the first workouts I ever used Hook Grip during Oly Lifts was a 10 minute EMOM during a HAM Squad workout back in mid-June (EMOM for 10 min of: 2 Clean Shrugs, 1 Power Clean (from floor) and 1 Hang Power Clean). I was afraid to commit to too much weight for 10 minutes.

I said to myself, “The heck with it. I’m going to try the Hook Grip for this workout and see what happens.
I’m curious.”

In the past 95# would not have been out of bounds for me on movements like this, but on that day, I decided to start at 65 and just see how things were going in this new body of mine.

I remembered in the back of my mind someone saying something about ‘Hook Grip’ and ‘makes your lifts stronger.’

I’m not sure why, but I said to myself, “The heck with it. I’m going to try the Hook Grip for this workout and see what happens. I’m curious.”

While the Hook Grip was slightly uncomfortable, it wasn’t unbearable. The first thing I noticed was that just because of the grip change, I could feel my shoulder blades pulling together behind my back. My posture during the lift was better, and the bar stayed nice and close to my torso after popping my hips and shrugging my shoulder. Just holding the bar this way reminded me to shrug my shoulders harder during the lifts. I was totally surprised at how easily the 65# bar flew up onto my shoulders!

Well, after I got over my surprise, I wound up adding 5# to each side during the Workout because I wanted the extra challenge (75# total). It was a surprisingly awesome turn of events. It had been awhile since I had felt like pushing it in the gym. It had been awhile since I’d felt like a badass. An extra bonus: No Boo-boos during this WOD: During and right after the workout my thumbs and webbing were pretty red, but I didn’t lose any skin or blister.

With the Hook Grip I shrugged way harder on the Power Cleans and Hang Power Cleans than I usually do. When I lifted in the past, I usually relied most heavily on my strong hips to get the job done. Fast hips were the key to my past lifting technique, no question about it. The shoulder shrug was a weak part of the lift for me, but as I keep saying, my lifts were already so strong.

The Hook Grip gave me the ‘strength’ to perform movements with weight that I just couldn’t manage with a regular grip. It gave me back some of my confidence in my athletic ability, and I am looking forward to continuing to use it as I continue to get stronger again. Now that I’ve tried it, I plan to keep using it.

Getting comfortable with Hook Grip can help you hold onto something securely. In an unpredictable universe, you never know when you might need it.

I talked to a couple of Wildcat Coaches who know a thing or two about lifting and have been using the Hook Grip for years.

I asked Marion Matos, personal trainer, seasoned powerlifter, and the Coach of Wildcat’s new powerlifting class: The Big 3, if she uses the Hook Grip for powerlifting.
“I don’t use it for powerlifting Marion said. “I use it for Olympic lifting and it does help, but it doesn’t help me for powerlifting at all.”

Coach Drew Hammond told me he uses Hook Grip whenever he does Cleans and Snatches. In an interesting caveat, Drew said he releases the Hook Grip and reverts to the regular grip somewhere mid-lift. “At some point while the bar is in the air, I release the Hook (Grip) so that by the time I catch a Clean or lock out a Snatch, I’m holding the bar with a regular grip at that point.”

In conclusion, the Hook Grip is another way of holding onto a bar that can have big impacts on your Oly lifting form. Hook Grip also makes your grip on the bar (or a rope, or anything else) strong and secure.
Getting comfortable with Hook Grip can help you hold onto something securely. In an unpredictable universe, you never know when you might need it. If you are looking for another highly useful tool for your tool belt, try the Hook Grip! Who knows, you might like it too!



Yvonne’s CrossFit Journal: August 21-24, 2017 (9/2/2017)

Yvonne’s CrossFit Journal : Aug. 21-24, 2017

By, Yvonne Moreno


Hey guys…it’s Monday and I came into the gym so excited to get this week started. I had a great week last week, even though I wasn’t able to make in every day as I’d hoped, I still did my steady three days. I feel like I’m cheating when I don’t work out every day, but as long I make it in 3 times I guess I’m ok.

So I walk in on a Monday high and then I look at the board!!! Dude, big mistake! I just kept staring at it wishing it to go away! I tried to wipe it clean, but Ryan was right there and I couldn’t bypass him! Happy Belated Birthday Ryan, 26 years young…ahhh to be that young again! Anyway, I digress because I don’t want to talk about the WOD today … much less tell you how much it sucked!!

Today Coach Drew decided that everyone was going to run and run we did! Get this. Today was a 12 minute AMRAP of a 200 meter run and a KB chain (swing, snatch, clean and press), adding one rep with each new round. I was dying!! I ended up doing 5 rounds, which is pretty good. We finished off the day with a 8 minute grind of 8 half kneeling KB press, 6 renegade rows, and 4 strict toes 2 bar. For the toes to bar, I modified it by doing leg raises (laying down and raising both legs up at a time towards your head.)

It was a good workout and it really didn’t kill me as much as I thought it would. I just think about getting through it instead of worrying about it. I’ve found this method to be most helpful in CrossFit when the exercise is not hard, but requires a lot of cardio. Just run until you can’t, right?


Big day today folks!! Let me start by saying that the very first time I came in to do my very first WOD on June 29, 2017 the first item on the warm up was a 20 second jump rope. I couldn’t jump high enough off the ground to get the rope under my feet, so I put the rope away and continued with my go to work around: small toe jumps.

From that day, I’ve always just done this movement whenever single or double unders were on the whiteboard. Jumping rope is one of those activities that I had put in the “Someday” column, along with running.

Well, I’ve been running for a few weeks now. I’m not a very good runner and I probably make runners cry when they see how I run, but I try, and I move, and I just do it.

Today, the workout included 50 double unders and so Jen asked me about jumping rope. I told her that I just do the work around and left it there, but I thank God that Jen didn’t leave it there. She said, “Well maybe someday soon you’ll be able to jump rope. Do you want me to show you how to choose the correct size?”

“Sure,” I said humoring her. She proceeded to tell me that in order to size a jump rope correctly, you step on the rope with one foot and pull the ends of the rope towards your armpits. The rope, not the handles, should come up to your armpits. As it happened, the first rope I chose was the right length.

“Try it,” Jen said.

In my head I was thinking, “If you build it, they will come.” And then …


I can’t do Double-unders, but I can do about 20 singles at a time. That damn rope goes under and over and I am jumping high enough to get it done!!!

Yes, you read that right, I can jump high enough to get that rope under and over!!! Man, I almost cried!! Baby steps folks!!

Jumping rope might seem like a pretty small thing to you, but for me, I hadn’t jumped a rope since I was in elementary school. This Is Huge.

Yes, you read that right,
I can jump high enough to get that rope
under and over!!! Man, I almost cried!!

Today was one of those days that make all of this worth it. The small victories are much sweeter than any double chocolate cake with chocolate frosting will ever be!

Well hot damn…I can jump!!!!


Ok, so yesterday I was so excited about JUMPING ROPE that I jumped until I couldn’t jump anymore! I am so so sore, and I swear that last night I heard my feet saying, ‘WTF?!?’

Today, we started off the workout with two rounds of a 200 meter run and lunges. It was raining and Lauryn made us run anyway. She’s relentless!! Its true that I now run a little, but I’m still not used to running a whole lot, and those runs wore me out, but as always I just got it done. This is my mentality lately: Get It Done! Running is not my favorite, but I get it done!

This is my mentality lately: Get It Done!
Running is not my favorite, but I get it done!

We continued on to work on Deadlifts and Box Jumps. This workout consisted of 5 rounds of 5 Deadlifts (increasing) and 3 Box Jumps. I’m still substituting the Box Jumps with step up onto a low box. I tried for one two feet jump, but I’m still not there yet. I like these workouts because I’m working at my own pace and I can take it slow. I ended up at 95 pounds, which I believe is my max at Deadlifts.

For durability we did 4 rounds of 10 leg raises, 10 KB Russian Twist and a 30 second plank. My core was screaming at me to stop! The original workout required hanging leg raises. As this is not something I can do, I did leg raises and I think achieved the same result: TO BE SORE AS ALL HECK, am I right? The 30 second plank was on point for the first 2 rounds, however the last two were broken into 10 second bursts. Today wasn’t hard as far as movements, but it was very effective at leaving me feeling like I worked out for five hours instead of just one!!


Barbell Hour!

I came in early today and joined this awesome class. I’m all about learning lifting technique and this is the class for that.

Today we worked on Deadlifts, Power Cleans, and Front Squats. I wanted to come to Barbell Hour because I realize that I need work on my form. I stayed on one weight even thought the workout was written as increasing weight each round. Noah agreed that working on my form is a-ok in this class.

When working with weights, you have to make sure that you are doing so correctly so as to avoid getting hurt. I love that I can come to class and say, “I need to work on this or that,” and there’s always someone there to help me. I’m getting better day by day and it’s thanks the wonderful coaches who have worked with me to make sure that my form is good and helping me to push myself to my full potential.

Have a great weekend and hope to see you at the gym!!!


Yvonne’s CrossFit Journal – August 14 – 17, 2017 (8/28/2017)

Yvonne’s CrossFit Journal – August 14 – 17, 2017

By, Yvonne Moreno

August 14, 2017

Hey guys, I’m at it again! Today was one of those days that the angry Gods of Running descended on me. I didn’t look at the WOD ahead of time, but maybe I should have! Today’s workout consisted of a lot of running, and the lovely Lauryn. Remember I previously told you about her? She’s the one that so super sweet and nice, however when she’s coaching you she’s really good at pushing you to do the best you can.

We worked on clean and jerks for the first part of class. I always get a little apprehensive when I see five rounds of anything, but today I was pretty sure that I wasn’t going to pass out. I’ve started figuring out that some workouts are a little easier for me than others. Today, I knew that it would be a good workout, and that I probably wasn’t going to be dying after.

Not to say that I find any of this easy, but I’ve learned to love some activities more then others. Today it was 5 rounds of 10 clean and jerks, 10 box jumps, and a 200 meter run. I have to note that this class was smaller then most which means that Lauryn was able to work with us individually to perfect our clean and jerks. I like that individual time with the coach because the last thing I want to do is not get the most from an activity.

Today’s 8 minute grind took me to the floor for the entire time. The grind included 8 hanging leg raises (which I can’t do so I did 8 leg raises from the floor), 8 Russian Twists, and a 30 second hollow hold. The hollow hold starts off with laying flat on the follow and raising your legs and chest and arms up off the floor and holding. I’ve done a lot of yoga before, so I’ve done a lot of these, but holding them for 30 seconds sort of sucks!!

In better news…I’m down a pants size!!! That’s right, so now that I’m not spending money on unhealthy food and habits, I’m gonna be buying a new pair of pants!!!

August 15, 2017

So I’m adding another name to the list of girl names I am not fond of. Second on the list is CINDY first on the list is ROXANNE!!!

Today I was introduced to this Bi*#h named CINDY. Ok, so for those of you who are new to CrossFit, there are certain workouts the CrossFit world named after women. I’m thinking that it’s because these are a bitch to get through, and so far, I’m right on that one. After doing some research, I found out that the workouts with the girl names like Cindy, Helen, or Fran are different types of workouts not repeated often, but are designed to track your progress. For instance, if you did 10 rounds of CINDY last time, you should be doing more than that this time.

I did a CINDY today!! This means that I did a 20 minute AMRAP of 5 pull ups or ring rows, 10 push ups, and 15 air squats. I pulled off 10 rounds plus 10 push ups. Oh my goodness guys, I hate CINDY. If any of you have a daughter named Cynthia Roxanne, I’m sorry, but I hate that name!!!

I’m proud of my progress, and I can guarantee that I wouldn’t have done that many rounds a month ago! Progress people; I love progress!!!

August 16, 2017

Forgot my sneakers, so I couldn’t break a sweat today.

August 17, 2017

Ok, so today was one of those days that I almost passed out!!

The lovely Lauryn took us through a warm up and then hit us with the good stuff.

Five three minute rounds of 5 explosive burpees, 50 double unders, and 5 deadlifts. I worked up to 75lbs on the deadlift, so there’s that, but the burpees and double unders almost killed me.

The fun part of the day was trying to do a handstand. Needless to say I can’t do a handstand, but Lauryn took us through easy practice moves to get us started. For me, I started at the downward dog position lifting one leg at a time hopping up each time. We practiced for about 15 minutes and then we did some arm stretches. I love working with Lauryn because she takes us through yoga poses that can be incorporated with our CrossFit workouts, this makes mastering the moves easier.

Once again, thanks for coming on this adventure with me. I appreciate all the encouragement I get from ya’ll! See you at the gym!!

Yvonne’s CrossFit Journal – August 8 – 11, 2017 (8/18/2017)

Yvonne’s CrossFit Journal – August 8 – 11, 2017

Wildcat CrossFit’s Weekly Newbie Blog

By, Yvonne Moreno

Iron Yoga


This week, I tried yoga at Wildcat for the first time. It wasn’t my first time to the yoga rodeo, but I wanted to try it out here at this gym too. Man, let me tell you that the basic yoga class I usually attend has nothing on this!! I know most of the basics, but this class turned it up a notch and I loved it!! My form isn’t that great, but I do have a lot of flexibility, so some positions come easier to me.

It was a small class of 3 which allowed us the time to come into each position correctly. Yoga definitely helped with my sore muscles after a tough week. I also love the mindfulness and peaceful feeling that come with practicing yoga. Yoga has always been one of favorite things to do. I absolutely believe that you should try yoga at least once. You might be surprised!!

I know most of the basics,
but this class turned it up
a notch and I loved it!!

Monday August 8, 2017

Happy Monday!! So I know I’ve said this before about checking the WOD online before coming to the gym, some people say: Don’t. I say, Sure why not.

I checked the WOD online and saw that today we had a seven minute row!! Seven minutes of rowing!!! Omg I was seriously thinking of maybe sitting this one out, but what’s the fun in that, right!? I walked my happy butt into the gym and I find out that Ryan is coaching this rowing workout too! (Read my earlier blog post here about another memorable workout on the rower where Ryan really helped me to ‘dig deep’). As soon as I saw Ryan, I knew then I should have stayed home, just kidding, (but not really)!!

The last time Ryan coached me he was at me to row harder. I did. And I had my overall best score on that round, but man, was I in pain the next day! Ryan pushes me to give everything I have to give in my workouts, and when he pushes I never disappoint! Today wasn’t any different.

…a maniacal smile crept over Ryan’s face as he told us that we had to beat our pace boat and row for SEVEN MINUTES…!

Ryan mixed up the warm up today by sending us off into the neighborhood to run the block stopping at every corner to so lunges and squats. What did I do? I took off and half ran and half walked my ass around the block to do squats and lunges! OMG I was done after that.

But, alas I wasn’t done. The next thing I knew, a maniacal smile crept over Ryan’s face as he told us that we had to beat our pace boat and row for SEVEN MINUTES! I won’t lie. I was intimidated. Thank goodness this happened before class:

I ran into Anneth, a lady I met a while back and she gave me some great advice. Anneth told me to keep a steady pace and don’t try to over do it. This way it doesn’t become too much, and that just what I did.

Ryan put us on the rowers for 30 seconds to establish our pace and then we were off! I sat down and rowed like my life depended on it and ,in the end, I did a great job! I rowed 1237 meters. Ryan did say that the 2000 m for men and 1750 m for women goal is for the best athletes in the gym and that only two other men and one woman had reached that goal. So, in the grand scheme of things, I did a great job. We did put Ryan to the test after class that he did an awesome job coming at 2025 meters. Good Job Ryan!!

Tuesday 08/08/2017

I thought that after yesterday’s row extravaganza I would be a lot more sore then what I’m feeling today. I didn’t look at today’s WOD in advance, but when I was in the gym and I approached the whiteboard I almost had a heart attack!

Yes, that says an AMRAP of 100 meters and Dumb Bell Thrusters (increasing at each round by one). Ok, so if you’ve been keeping up with me, I recently was able to reach my goal of running at a very slow pace the 200 meter run so today is pushing me to not only run 200 meters but to do that multiple times.

To start, Drew made us star in our own comedy show by making us do bear crawls with a foam roller on our backs. Mind you, if you drop the roller you have to get up and do burpees. Needless to say, we were all giggling at every crawl. I couldn’t even get to two crawls before losing the roller. Drew finally had mercy on me let me just crawl sans roller. It was very entertaining. He wanted us to complete a few rounds of these, however I had to giggle again when I heard him say, “Ok, just one round will be enough.”

I’ve learned that when it’s something that I’m really nervous about doing,
I just have to jump in and do it; not sit and think.

After the hilarious warm up, we moved on to the 12 minute AMRAP. I didn’t even think about it when I chose my dumb bells and jumped out the bay door to get started. I’ve learned that when it’s something that I’m really nervous to do, I just have to jump into it and not sit and think. I took off for my first round. I ran the first 100 meters and completed the first thruster however the second 100 meter got a little tougher but I ran it. By the 4th and 5th round I was walking/running the meters but still doing the best I could. I ended up with 7 rounds with a 50 meter run into the 8th.

To finish off today, we did a 400 meter farmer’s carry…oh but it wasn’t just any farmer’s carry. To start, we had to do an overhead kettle bell carry, when that got to be too much we could drop them down to a front rack position and when that got be too much we could lower them to the regular farmer’s carry, but if you put those suckers down on the ground, you had to start all over again with the over head carry. LONGEST 400 METERS IN MY LIFE!!

Drew did mention that his classes always work harder and I have to say that he’s right! Thanks for the push Drew!

Wednesday 8/9/17

Today I came in a little earlier then usual and joined the 4pm WOD, which I might say is my favorite time to come. It was my first time training with Noah and I was also super sore from yesterday’s cardio explosion.

We talked a little about how I’ve been doing and he mentioned that part of the Wildcat membership includes a nutrition evaluation and nutrition coaching. I totally want to set some time aside to meet with him. Let’s not forget that a big part of being healthy is eating healthy in addition to working out.

We worked on cardio and arms and I got on the bike for the first time since Foundations. Man is it hard to get to 10 calories! The workout was an AMRAP of 10 calories on the bike or 14 on the row, 10 kettlebell swings, and 10 pull ups. The bike slowed me down, but I ended up doing three rounds and a row, which I think was pretty good.

We did a lot of work on our arms today, which is what I needed because I was very sore in that area. It’s nice to have trained with Noah, because I like knowing what to expect from each coach. Noah is really good at showing me how to correct my form and how to make each movement easier for me. He made me get on that damn bike and it wasn’t as bad as I thought it would be.

Thanks for the advice and the help Noah! Look forward to working with you again!

Thursday 8/10/2017 & Friday 8/11/2017

Hey Kids! So yesterday was a big day for me. When I walked into this gym over a month ago I wasn’t at a healthy weight … and I’m still not a healthy weight. However, yesterday I stepped on a scale and found out that I’ve reached a very significant goal! I’m out of a range that I’ve been in for a long time. I mean I like four pounds out of that range.

I am so damn proud of myself,
I was riding that high
all day yesterday.

Listen folks, all this happened by doing two things; walking into a scary CrossFit gym over a month ago, and changing my nutrition.

CrossFit has completely changed me in ways I never thought possible. Now, when someone says run, I know for sure that I can for a certain distance. When someone says get on the row machine, I know the damage I can do in 7 minutes. When I see that we are working with weight, I know what my max is and I know how far to push it.

I can do so much in the gym that I could have never imagined I could and that’s all because of the people around me that have helped me and have cheered me along the way. Ryan, Lauryn, Taylor, Nick, Drew Noah, and Jen have been there to help me reach this goal and I have no doubt in my mind that they will be there to help me reach my next goal! Thanks so much guys!!

Ok enough of the sappy!! Yesterday I was introduced to the Turkish Get Up’s. These are now my least favorite and I choose to block them from my memory from now on. We started with 5 rounds of 3 push press at 85% max. For me, this was 55lbs. And 5 bottom-up kettle bell presses on each side. We used a low weight for the bottom-up and it didn’t seem like it was going to be hard, but once I hit the 5th round I was feeling that weight. It was nice getting back on the barbell after a couple of weeks.

We finished with 3 rounds of the those damn Turkish Get Up’s on each side and an over head carry down and back. Man! Trying to get up off the floor with a kettle bell in the air is hard! I mean, I managed to get my ass off the floor, but OMG These Were DIFFICULT.

Ok, so the movement goes like this: … Bear with me, because there really is no way to explain this in writing, but I’ll do my best. You lay on the floor with your arm extended in the air with the kettle bell, same side leg bent, and then you have to get up off the floor with that arm still extended in the air, then you have to come back down to the floor. Ok, I know that wasn’t a good explanation, so here’s a picture for you. Go ahead and try it!! I dare you!! LOL

Let’s just say that today I am going to end the week with a big ol’ NAMASTE and do some yoga to reward my awesomeness.

Have a good one people, and I hope to see you at the gym!






Another Week in the Life; More Adventures of a Newbie CrossFitter (8/10/2017)

Newbie Blogger Yvonne:

Another Week in the Life; More Adventures of a Newbie CrossFitter

By, Yvonne Moreno

August 1, 2017

A good start to a new month! I ran again! For some reason I was thinking that my 200 meter run (a big milestone I reached last week) was all in my head, that it didn’t really happen. But it wasn’t! And it did! Not only did I run 200 meters to warm up, I took another 200 meters after class. Damn was I tired, however I love the fact that I can do it!

Today’s WOD was a little tricky for me because it required movements that I couldn’t quite do. But, as I always do, I modified, and still got in a great workout.

Drew took us through a rigorous warm up and row competition. First team to 50 calories was declared the winner of The Thunderdome … just kidding, but that does sound exciting! Anyway, my team lost by like 3 calories. I’m not a strong rower, so I felt kind of bad, but it’s all in fun, right?

Not only did I run 200 meters to warm up,
I took another 200 meters after class.

Our workout today was a 10 minute AMRAP of 15 wall balls, 10 walking lunges (20 total) and 5 calories on the bike or row. I’m getting better on the wall balls. I almost made it to the line on most of those throws. My lunges need a little work, but I still did ten on each leg. In the end I did a total 3 rounds, which Drew reminded me was better then two rounds! His humor kills me!!

To finish off, we did a 6 minute grind. This is where I had to modify because today for this grind we needed to do 5 stair steppers and a down and back overhead KB carry. The stair steppers required me to handle two kettlebells in front rack position, go down on one knee and get back up. I tried twice but once I had to get up I just couldn’t do it without dropping the weights. So I just replaced these with squats with my KBs. The walking over head carry looks easy, but after a few of these walks you really feel it! The 6 minutes felt like 20, but I took as few breaks as I could and pushed through the exhaustion.

We finished off with a nice stretch. I’m a yoga girl, so I know that stretching is very important for the body. Make sure that you don’t skip this part!! Happy August 1st  & I hope to see you at the gym!

August 2, 2017

I want to first say welcome to Ray who finished his Foundations and did his first WOD today! Yay!
I’m so happy I get to see someone completing their first WOD. It takes me back to about a month ago when I was in his shoes! This WOD was a hard one too and Ray did a great job!

I am so sore today because yesterday’s WOD kicked my butt! Plus, I ran twice and my body seems to be punishing me for that!! Anyway, let me give you a piece of advice, when someone tells you that today’s WOD is a tough one, believe it!

I know I keep mentioning my 200m runs,
but sometimes I still can’t believe it!

Today’s WOD started with a 400 meter run and I ran 200 meters … because I can now! I know I keep mentioning my 200m runs, but sometimes I still can’t believe it! So then comes the fun stuff. Today we practiced muscle ups, handstand push ups and pistol squats. HANDSTANDS!!! I saw that word and almost bolted!!! Lauryn calmed me down and then showed me and alternative way of accomplishing this move. She explained that if we take a box and place our legs on the box and our hands on the floor and do a push up this is almost the same. Basically you’re planking off a box and doing a push up. This move was still extremely difficult but if you can’t hand stand it works as a work around.

Then came the real workout. Six rounds for time! We started off with 4 bar muscle ups or ring muscle ups, 6 handstand push ups or box push ups and 8 pistols, four on each side. OMG guys, being sore from the day before and add this to the mix, oh boy was I feeling it. I was so proud of Ray for finishing this WOD because I barely did!

Good Job everyone and I hope to see you at the gym!!

August 3, 2017

Ok guys I’m here again! I can barely move but I’m here. I’ve had been coming in every other day, but this week I made the decision to come in everyday if possible. My body has noticed.. and is protesting this decision with every move I make.
I had to really stretch today. I came in 15 minutes early and used some of my yoga knowledge. I made sure that I stretched my legs and arms to make sure that today’s WOD didn’t kill me.

Let me tell you a short story about how in a just a few minutes I learned to hate a song that I used to like! You know that song “Roxanne” by The Police? Well I now hate that song. I hate it with a passion! The story starts with lovely Lauryn saying, just as sweet as possible, “When I turn on the song, start running around the gym. And every time they say “Roxanne,” drop and give me a burpee!”

Do you know how many times they say
the word “Roxanne” in that damn song?

Do you know how many times they say the word “Roxanne” in that damn song? Twenty-six times!!! Yes, you read that right, not only did I have to run for 3 minutes and 12 seconds, I had to drop and do 26 burpees during these 3:12!!! The longest three minutes of my life. I will hate you forever “Roxanne” the song!

Then the dreaded 30-20-10!! Yes folks after the “Roxanne” torture I had to do 30 burpees, 30 calories on the row, and then 20, and then 10 for time. I thought I was going to kill the lovely Lauryn! My time wasn’t bad at 14:57. We ended things with kettlebell 1 arm swings and down & back waiter carries with 12 pounders.

Man, was I tired today! But listen when I tell you, after all the soreness and sweat and tears, I feel damn good! This week after three consecutive days doing CrossFit and eating a healthy diet, I’ve lost 3 pounds and gained a whole lot of confidence!


Tonight I’m giving yoga a try. Have a great weekend people! If you are interested, go ahead and give this CrossFit a try, you won’t regret it!!

Not Such a Newbie Anymore: Happy 1-Month CrossFit Anniversary, Yvonne! (8/2/2017)

Not Such a Newbie Anymore: Yvonne’s 1 -Month CrossFit Anniversary; A Running Milestone Reached(!) & Another Week of Workouts

by, Yvonne Moreno

Barbell Hour

This class was great! I got to handle the barbell a lot more then I am used to, hence the name of the class. I did go home with aching hands, but OMG I loved it!

Today our Coach was Lauryn. I love this chic; she is awesome!! The Barbell Hour class is basically structured like your regular WOD. You have a warm up, the workout, and then the cool down. Today we worked on Front Squats, working to heavy sets of 3, as well as a new exercise that I hadn’t done before: the Pistol Squat.

For a quick warm up, we started off with two rounds of 5 front squats, 5 push ups, 10 pvc pass thrus and 10 walking lunges with a twist. Then we went into 4 rounds of 3 front squats at 85% max weight, 3 box jumps and 3 pistol squats. I haven’t yet been able to master the box jumps so I keep it simple and safe for me and I do step ups instead. We ended with a quick 200 meter run, 5 push ups, 5 SL & DL per side and 5 Slashers AMRAP for 15 minutes.

I recommend this class at least once if you’re new to CrossFit. It’s small and it gives you an opportunity to get practice handling a barbell.

Monday July 24, 2017

Ok kids I’m back!! Last week I was in the gym once for the barbell hour then then the very next day I fell In the mud! Don’t laugh…ok, you can laugh a little, but I did fall in the mud and the entire left side of my body hurt. :'(

But guess what? I’m back this week!! And I’m happy to report that I started off my Monday with an awesome workout!

We started off with a warm up, and then went straight into what we call a “Mixed Helen” which consisted of 12 Pull Ups, a 400 meter run, and 21 KB swings. Yes, you are reading that right. And we did it 3 rounds for time. My time: 16:31. We finished up with a nice cool down using the foam roller to work on our lats and traps.

So it’s coming up on about a month since I started this journey. I’ve already noticed that I am physically stronger. My energy levels are awesome, and I have to say that my confidence is 100% times better then when I walked in that first day.

Today when the Coach said take a run, I made a quick decision and jumped out the bay door… And I Ran!


Tuesday July 25, 2017

Today was the day folks! Those of you that follow me know that I don’t run because I physically can’t. However. Today when the Coach said take a run, I made a quick decision and jumped out the bay door… And I Ran! I RAN A WHOLE 200 METERS WITHOUT STOPPING! I mean it was a slow run, and my lungs were cussing me out, but I FREAKING RAN!!

Take that you nay-sayers! I couldn’t believe it. I didn’t run the 400 meter as suggested, but I ran half of that, which is more than I could do before! This is a big day for me, kids, because I hadn’t been able to run more then 100 meters before without stopping and walking the rest of the way. CrossFit did this for me!!!

Ok, now as I sit on my couch I don’t feel quite so badass, mainly because I’m so tired. You see, today I almost died. Let me just lay it out for you:

Today on the friendly little whiteboard it stated that we had to do 6 rounds of a 2 minute row, with 3 minutes of rest in between, and then finish it up with a nice 400 meter farmers carry.

The only reason I pushed myself so hard was because Coach Ryan was right there, cheering me on.

Now, when I saw 6 rounds of a 2 minute row and a 3 minute rest I thought, “Ahh, come on, that’s easy!” Um no.

I think I died a couple of times between rows! OMG guys, my body was telling me to get the hell up off that rower and run in the direction of home! Check this out: my highest meter row was 407m, and this was on my last row. The only reason I pushed myself so hard is because Coach Ryan was right there, cheering me on. He stood next to me and made sure that I gave it my all and he didn’t let me quit. This support is why I keep coming back and don’t follow my urge to run in the other direction!

This week marked my one month CrossFit anniversary.

CrossFit has already changed my life and has made me be more accountable for my health and well-being. Thanks Wildcat CrossFit! I’ll see you next week as my kid and I are outta here a for a few days and will be enjoying ourselves in the beautiful San Diego weather!







Newbie Blogger Yvonne: Another Week in the (Wildcat CrossFit) Life! (7/31/2017)

Another Week in the (Wildcat CrossFit) Life!

Monday July 10, 2017

Hey Kids, it’s a brand new week and I am still on this ride! I’ve got to say that I didn’t think I would last this long because, just when you think you are getting used to the WODs … bam! they make you do something different that makes you think twice about your thought process. That being said, I attended the Community Class yesterday, and here I am the very next day, I’m a rebel!!

Today’s 5 pm class was a largest I’ve seen thus far. We split up into two groups for today’s WOD. The first group started with the strength portion. Today we did a push press rotation of 4-3-2-1-4-4. The last time I did this rotation my max was at 70 lbs. I pushed it up to this weight today and toyed with adding a little more weight, but I didn’t think it was time. I will vow to push it next time though.

The second half of the WOD was a METCON, 5 rounds of 15 cal row/bike/ski machine, down and back front rack kettlebell walk and 10 front rack kettlebell squats. Ok, so let me explain today’s METCON (or as I called it…METDEATH!!!) in detail:

Oh my gawd, I was about to keel over after this one. I did like a million squats. Ok, it was only 50, but that’s 50 squats holding kettlebells!!! Ok, so the clock starts, and I did first 15 cal on the rower, then took my wobbly legs and picked up two 16kg kettlebells and walked up and down the length of the gym 4 times with those kettlebells tucked in the crook of my bent arms. Then you stop and hit 10 squats with those little suckers. And then guess what kids? I did that 4 more times! My time was 16 min 41 seconds. Not bad for a kid from the wrong side of being fit!! LOL

Wednesday July 12th

Today was another hard one. We worked on power cleans and push press. I definitely have to work on my form with these because of my coordination. Finding the correct way to clean that barbell to your collar is my problem. Also, I think it’s the effort that you put into these moves that makes you successful, and today I wasn’t very energetic. I did not want to be there I wanted to be at home with my tub of Blue Bunny. But, alas, my ass is not in any shape to be at home partaking in any Blue Bunny action. I digress. Moving on…

Capacity wanted to kill me today, if capacity was a mass murderer. Today the white board had the nerve to say that today we were going to do 4 two minute AMRAP of 2 Power Clean + Push Press and 6 Burpee bar hops. They wanted me to jump the bar. Lol, not today. Needless to say, I can’t jump that high, so I did my modified burpee which is just like a real burpee except when I go into push up position I don’t go down to the floor. I hold that plank and then walk my hands back to my feet, stand up, and jump.

You guys, the bane of my existence was our cool down. The 400 meter kettle bell walk or the Farmer Carry. When I tell you that everyone suffers with this one please believe me!! I mean EVERYONE!!!

Listen guys, not everyday is going to be the best day. I learned that when I come in with a bad attitude, my results will be affected. We all have our good and bad days, but make sure that when you walk in the door of any workout program, that you do it with a positive attitude and I can assure you that it will help. We are human and we will have bad days, but you can’t give up and the process of making yourself better!!

Friday July 14. 2017

I was called an athlete today. For the first time in my life that word defined me and damn if that didn’t feel good!

So I figured something out today…every coach has his or her own style of teaching. You can have the hard ass that tells you that you need to work on your core and to check your ego when trying to lift more weight then you’re used to. Then there’s the coach who cheers you often and praises your every attempt. Here’s why I’ve learned to love both coaching styles: The hard ass makes me try harder, squat deeper, they make we want to build that strong foundation. And the cheerleaders who see me in the gym and yell from accross the room, telling me that I’m doing a good job, and to keep it up, are setting that foundation. These coaches are the glue that hold me together and allow me to walk out of every session with my head held high.

We worked on overhead squats today. These are kind of hard when you keep adding weight. Coach Laurie had us start with just the PVC pipes to correct our forms. Laurie is a stickler for form. I like that she takes the time to correct us and lets us know when we need to scale the weight down in order to do a correct overhead squat.

In conclusion, this week was hard not entirely because of the work out, but also because of everyday life. Like I said earlier in the week, I have to remember to stay positive and take every little bit of praise and constructive criticism and use those things to build a stronger me. I’m going to try to make it to different classes next week. Maybe go to the barbell class and work on that form. Until then, thanks for coming on this wild ride with me! Leave me a comment, ask me a question or just say HI!!




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