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Wildcat Competitors Represent at the 2018 Granite Games! (2/17/2018)

Wildcat Athletes Represent at the 2018 Granite Games

Two teams of Wildcat athletes participated in the 2018 Granite Games at CrossFit Lanista today, and one team came in First Place! This grueling 4 workout competition was no joke and every athlete who participated did their absolute best.

One Wildcat team consisted of members Carly Quinn and Becki Major. This pair did fantastic. They were in 4th place after the second workout and finished the competition in 6th place overall.



The other team, “Beast Mode then Feast Mode” consisted of Wildcat Coach, Zach Bubolz and his brother, Josh, who flew in from LA to compete. This pair did fantastic, coming in First place. Wow. Nice job guys.

These 3 Mistakes might be Keeping You from Fat Loss (2/3/2018)

Topic: Body Composition

These 3 Mistakes might be Keeping You from Fat Loss

by, Coach Jen, RN

Have you been trying to change your body composition? Would you like to turn some of that fat into muscle? If this is your goal, fantastic! You are probably already exercising and trying to eat well, but there are a few mistakes you might be making that could be setting you back and keeping you from making progress towards your goal.

Mistake #1 The wrong type of Exercise: Too much cardio

This is me running. lol. hahaha. 😛

Working out for a long period of time is great. And workouts that don’t put a lot of stress on your body are awesome. You know what is great: Moving around every day. But if you want to burn fat and build muscle, then you need to do some kind of high intensity exercise. I do CrossFit. But there are other types of HIIT Workouts: Boot Camps, PT sessions, etc.

Lifting weight is important too (it’s good for your bones!), and it puts your muscles under stress. This stress helps your muscles grow. Growing muscles need more energy, if there is fat nearby your growing muscles, then your muscles will burn some this fat to grow! *Note: Please consult with your doctor before starting any exercise plan, and make sure you choose a gym where the trainers focus on good form coaching. And remember: Technique before intensity, always.

Mistake #2 Nutrition : Too many carbs

If you are serious about losing body fat, you need to focus on your nutrition also. This means focusing on the macro-nutrients you are getting the bulk of your energy from. Humans can get their energy from two macro-nutrients: Carbs and Fats.

Most of us in the modern world were taught that carbs were the way to go (bottom of the food pyramid). Many of us were also taught that Fats were the evil and started eating “Low Fat” diets. And as a result we have had a terrible time trying to lose fat.

In order for your body to start burning fat, you need to eat fat as part of your diet (good, saturated fats) and you need to limit the amount of carbs you take in. If you are not sure where to start, a consultation with a Nutrition Coach is something you might want to do.

 Mistake #3: Not enough Sleep

Most people don’t sleep nearly enough. When you can only get 3 or 4 hours of sleep a night your body is under stress. Just from that. When our bodies are under stress, it becomes more difficult for us to burn fat. If you think you might not be getting enough sleep (6-8 hours per night are recommended), start out by keeping track of what time you go to bed and wake up. How much sleep are you actually getting? Devices like FitBit and Apps like SleepCycle can track how much sleep you get…and it’s a fun way to motivate yourself to turn in a little earlier!

Other side effects of getting more sleep: More Energy, Better Mood. You Make Better Choices. And You Have More Motivation to take you towards your goals!

Yvonne’s Adventures in CrossFit. ~ The Journey Continues ~ Dec 4-7, 2017 (1/15/2018)

Yvonne’s Adventures in CrossFit. ~ The Journey Continues ~ Dec 4-7, 2017

So this week, in addition to telling you all about my CrossFit experience, I’m going to write about something that happened to me.

It’s not something that happened per say, it’s something that I saw. And it upset me in a way I wasn’t expecting. Jessica, our wonderful Front Desk Manager, & photo taker extraordinaire took some pictures of the 5 pm class practicing the Hang Squat Clean.

First of all, let me start by saying that I love that she and others in the box take pictures. I don’t always have my phone handy, and it’s nice to be able to see me in action.  Today I looked at these pictures and all I saw was fat!  Fat everywhere!  Unhealthy, big legs, big belly and ugly!  I actually cried and didn’t understand how anyone wanted to see pictures of all this.



I went home and frantically Googled, “Fat Girls Crossfit.”Yes, I most certainly did and I didn’t see one picture that looks like this one.  Not one picture that showed anyone that looks like they have my body shape or type.  I was devastated because I kept thinking, “what the hell am I doing in the box looking like I belong at a weight loss facility undergoing some kind of testing.”

A few pictures and all of my badassness went away, just like that with the click of a mouse.  I found a couple of blogs of plus sized women trying CrossFit, but the biggest girl I saw was a size 18 with no belly and arm fat hanging.  I’m sorry if it’s too graphic for you, but those of you that CrossFit with me see it every day and those that don’t know me, well this is what I deal with. This is what I see in the mirror.

I’ve always been a big girl and I’ve always been confident in myself.  Even through all the bullying in school and even in public places, I’ve always been able to ignore it and move on with my life. However it’s days like today, and seeing that picture that break down all those walls that I’ve carefully constructed.  As the saying goes, a picture is worth a thousand words and today all those words were negative, mean and nasty.  A picture bullied me into crying and thinking that I didn’t belong with my CrossFit family.

The truth is that I don’t belong in a box trying to make my fitness dreams come true, I belong in a box to make sure that those pictures serve as notice to anyone, that ALL and I mean ALL things are possible whether you’re 100 pounds or 300 pounds.

I step into that box at the very least 3 times a week and sometimes I make a complete fool of myself but I do it; All 290 pounds of me!  I run during the warm ups, I try my very best when it comes to inch worms, I try everything at least once and I even fall on my ass when trying to Clean and Jerk, but I get up and show my face. I breathe hard and sweat more than most.

My hands, my back, my knees, my legs and my ego hurt every single day but I high five my coach and collect my things and I leave every day knowing that I am a part of the 4 million CrossFitters worldwide with only 19% of that in my age democratic.  It may not mean much to you, but to be a part of this CrossFit family has become one of the few things in my life that I control.  I can control whether I chose to be a part of a box or not.  I think I’ve chosen wisely.

I have a long journey and a lot of changes that need to be made but I’m committed to the process.  I’m crushing it one day at a time and I’m ok with that!

Monday December 4, 2017

The 30 minute chipper!  I initially came in early to work on my Power Cleans, because I really need to get that movement down.  I think I’m using too much weight and I’m losing the entire point so I wanted to work on it.  When I saw that Jen was coaching the WOD and saw that it consisted of some lifting I decided to join the 4pm class.  On the board today was the following;

30 Minute Chipper

1 mile run

100 double unders
80 air squats
60 pull ups
40 box jumps
20 clean and jerks
10 handstand push ups

I fell on my ass trying to do my first Clean and Jerk!!  Yes folks this is how this WOD started!!!  With a little help from Jen I was able to pull the rest off without my butt meeting the floor.  I chose to run instead of rowing, because I like that I can.

When I walked in here almost 6 months ago I couldn’t run and now I can, I like that.  I didn’t run the entire mile as I am still not that skilled, but I took short 30 second walk breaks like Drew suggested and I did it!  In 30 minutes I managed to do one complete round plus 12 single unders.  Not bad for falling on my ass!

Tuesday December 5, 2017

Ahhh…today was at the same time rough and easy.  Please read the start of this blog for the rough part.  The actual day was super easy in skill, but it sure did work me out.  The Hang Squat Clean is not easy by any means, but today we got to spend more time than usual making sure we worked on our form.  On the menu today was the following:

20 minute to max Hang Squat Clean

8 minute AMRAP

10 Toes to Bar or Leg raises

15 push-ups (hand release)

The 20 minute work on the Hang Squat Clean gave me a great opportunity to work on form.  I’ve been watching videos on these moves and I want to work on raising the bar level and not rounding.  I think I got it a few times today which really made me happy.  I was also working with a low weight and worked up to 65 pounds.  It was the lowest in the class, but my box mates have been doing this a lot longer than I have and are in way better shape than I am.  I managed to finish the day with 6 rounds plus 20, which made me feel AWESOME.  

Thursday December 7, 2017

The ladder again, only this time it’s for one of my favorites, the Back Squat!  I have to admit that I although I didn’t check out the website for the WOD today, I did see all the pictures online and I knew that the Back Squat was involved.  My current PR is 115 pounds.   

We started with a few warms ups, concentrating on squatting.  Coach Ryan mentioned that my mobility had improved.  He’s right.  I was able to squat lower than I ever had before.  It’s nice when your hard work is noticed. As I told Ryan, it’s thanks to all the ass kicking that my coaches at Wildcat give me.  I appreciate each and everyone of them!

Today’s Menu was:

The Back Squat Ladder

10 Reps @ 30% 1RM (one rep max)
9 Reps @35%
8 Reps @40%
7 Reps @ 45%
6 Reps @ 50%
5 Reps @ 55%
4 Reps @ 60%
3 Reps @ 65%
2 Reps @ 70%
1 Reps @ 75%
1 Rep @ 80%
3 Reps @ 85%

So this athlete right here PR’ed again!  Yes, that’s right I am up to a 120 Back Squat!  Man, I was so high off that WOD that nothing could bring me down.  I love pushing myself and getting to where I need to be was never so much fun!  I seriously walked out with so much pride that I was beaming!! 

It was an emotional week for me, but a successful one.  I’ve learned a little more about my ability to do all things.   I just have to remember that great things take time and not to let one little picture set me back.  I’m stronger then I was 5 months ago, my mobility is a lot better, and my confidence is higher than it’s ever been.  Thanks for coming on this journey with me!

“I love climbing ladders…” Yvonne’s Adventures in CrossFit 11.25-12.1 (1/10/2018)

“I love climbing ladders…” Yvonne’s Adventures in CrossFit 11.25-12.1.17

Monday, November 25, 2017

“1775” I didn’t know the meaning of this date. After a few Google searches, it turns out that it’s more significant than I thought. It’s the birth-year of the U.S. Army. It seems fitting that we should honor this day around the holidays. So here’s the deal, when I walked in and just skimmed the board, I almost had a heart attack. Seriously, I saw 75 pull-ups and I almost walked out.

I mean, I almost freaked out. But I put my big girl compression shorts on and just plowed through it!

Today’s WOD consisted of the following:

I stood there in front of the board for a good while trying to wrap my head around this. What got me was the quantity of pull-ups more than anything else.

I mean, I almost freaked out. But I put my big girl compression shorts on and just plowed through it! I did ring rows instead of pull-ups and my scaled version of burpees, but I finished at 23 minutes and 43 seconds.  Not bad if you ask me!

So this is what I came home learning about myself today: There will always be something crazy scary on the white board at the gym. However, all you can do is try. And you never know, you might surprise yourself and finish.

Thanks to all who are serving, have served or will be serving. My dad is a veteran of the US Army and today I finished “1775” is his honor.

Tuesday, November 28, 2017

And I’m back and extremely sore from yesterday. Man, I didn’t think that I would be hurting as much as I am, but it’s a good pain. It reminds me that I pushed myself to the max.

So today when I came in and saw what was on the menu, I didn’t think it was going to be as tough as it was, mostly because it’s all stuff I’ve done before and there’s a break in between each round however it can be pretty deceiving when it’s on the heel of yesterday’s WOD.

On the menu today was;

3, 6, 9 Minute AMRAPS
5x Box Jumps
5x Deadlifts
5x Burpee Box Jumps
10x Hang Power Cleans
5x Burpee Box Jump Overs
15x Thrusters

I finished at 23 reps the first 3 minutes, 46 reps the next 6 and 63 reps for the last 9 minutes.  That was pretty decent however the last round was brutal.  My hang power cleans felt awful. I almost lost the bar a few times. I think my issue was that I should have gone lighter for those.  I need to work on my power cleans because I think they are my sloppiest move.  I went home and watched videos and I definitely think I need more help on these.  I think next week I’ll dedicate some open gym time to power cleans.

Thursday, November 30, 2017

Today was one of my favorites! I love climbing ladders, literally and figuratively. I’m not afraid of heights and I’m not afraid of hard work and dedication.
Today I got to climb the best kind of ladder. The Deadlift ladder!! I’ve got be honest and say that I think this is my best lift. I like it when I see Deadlifts on the board and on days like today that’s all there was.

Today’s WOD:

The Deadlift Ladder
10 Reps @ 30% 1RM (one rep max)
9 Reps @35%
8 Reps @40%
7 Reps @ 45%
6 Reps @ 50%
5 Reps @ 55%
4 Reps @ 60%
3 Reps @ 65%
2 Reps @ 70%
1 Reps @ 75%
1 Rep @ 80%
3 Reps @ 85%

Core/Durability 400 meter farmer’s carry

Ok, so I know this looks like a lot of math, but I just took my past heaviest Deadlift, which was 150 pounds, and worked from there.  I completed the ladder, but I thought that maybe I’d add 5 more pounds and see if my PR game was strong. And guess what???  I PR’ed at 155 pounds!!!  Ryan was my witness and he even had to count my weights to make sure because he didn’t believe me!  I think he was more proud of me than anything.  It was heavy, but I did it and I was damn proud of myself. 

 We finished off the night with the Farmers Carry. I had my son walk with me, so that made it easier.  He asked me why I was walking with weights and I had to explain to him that, “Mama wants to be stronger and healthier,” and he said, “Why mama?”  I had no other answer but the truth, “Because mama wants to be around for you for a long time!”

Friday December 1, 2017

 Happy Holiday’s



Holiday Schedule (12/24/2017)

Christmas Day CrossFit at 9am

Tuesday schedule is;
10:30 and Noon classes only.

Wednesday our normal schedule resumes.

Turkish Get-Ups, Curtis-P’s and Front Squat PRs – More Adventures in CrossFit, Nov 13-17 With Newbie Blogger Yvonne! (12/19/2017)

Turkish Get-Ups, Curtis-P’s and Front Squat PRs – More Adventures in CrossFit, Nov 13-17 With Newbie Blogger Yvonne!

by, Yvonne Moreno

Monday November 13, 2017

Last week just about killed me both mentally and physically, so I am starting this week on a positive note. I decided that whatever this week brings, I will smile and try my hardest.  Today, I met my old friend, the Overhead Squat.  The last time I did these I wasn’t putting that much weight on the bar. Lately, I’ve been making sure that I push myself.

Today’s WOD included Thrusters and Overhead Squats, and it was a long one.  On the menu today was the following:

For Time:

10x Overhead Squats
10x Burpee Box Jump Overs
10x Thrusters
10x Toes to Bar (or leg raises)
10x Deadlifts
10x Toes to Bar (or leg raises)
10x Thrusters
10x Burpee Box Jump Overs
10x Overhead Squats

Ok guys, today was hard.  It doesn’t seem like it’s hard, but by the time you hit the Deadlifts, man it gets hard.  I was at 85lbs for the Squats and Thrusters and I used the work around for my burpees. I was exhausted after it was all over, but I finished.

Remember guys, if there is something you can’t do there is always a work around.  My work around for the burpees are to use a bench to do a vertical push up with a jump.  The movements themselves are not hard, it’s the more of quantity of rounds. My movements may not be pretty and sometimes it worries me that I might not be benefiting from the movement because I am just trying to finish. This is something that I have to work on.  I mean, at times I really don’t care if I finish in a decent time frame, but sometimes that competitiveness that we all have gets the better of me!!! Lol  

Tuesday November 14, 2017

Turkish Get Ups Anyone???  I don’t think that I’ve ever heard anyone say, “Turkish Get Ups are my favorite!!”  You’ll never hear me say it, that’s for sure, but let me tell you why.  I am a big girl and trying to get up off the floor without using some kind of support is nearly impossible, and then you want me to do it with a kettlebell in one hand?  Are you NUTS??? 

Ok for those of you that need a picture painted, here you go…

 turkish getup

Image source:’s WOD consisted of:

5 Rounds for time of:
30 KB Swings

4 Rounds
10 V Ups
1 minute plank

 To start, I did what I always do when I can’t quite do what is asked of me, Turkish Get Ups for example; I told Drew, “No, just no!”   He promised he’d help me when it came to it, and help me he did.  He suggested I use some dumb bells to help me up off the floor and he assured me that it was ok to use my hand to help me.  Having something to hold on to made it possible for me to do the GET UP  part of the TGU.  Drew had faith in me when I didn’t have it in myself.  I was all ready to not do the TGU, but he wasn’t having it.  It was ugly and it was cheating a little, but I got through it and someday soon I’ll be able to do these without the extra help!  I promise you that!!

Thursday November 16, 2017

Another day, another new experience for me.  The Curtis P!  I’ve seen it before, but I don’t think I’ve ever done this one.  It’s a series of movements starting with a Hang Squat Clean, Lunge one leg, then the other, and then a Push Press.  Coach Ryan took us through the process, step by step, which was really helpful because, separately, all of these movements are easy, but when you have to put them all together it can get kind of hard.

Today’s WOD:


I got through these rounds fairly well, but I was so tired in the end.  At first, the 2 minute rest between was awesome. I almost thought it was too much time, but nope it wasn’t. By the last round, the rest was very welcomed.  When I see a long rest in between I always tend to think it’s almost too much, because the last thing I want is for my body to rest. I’ve learned, these coaches know what they are doing, because by the time it’s over, man, you’re are definitely feeling every bit of the workout. 

It always a good day here, but when you get to learn something new it’s an extra good day!!! 

Friday November 17, 2017

Happy Fri-yay!!  Are you ready for some Front Squats???  Because today we have a whole lot of them!  Last time I did these I think I got to 100 pounds.  Not bad!!  Today’s WOD was:

I started off with a nice little  Front Squat practice and I went to 100 pounds, which was pretty hard.  I did 110 pounds. It was almost too much, but I just wanted to push it, and tried another five pounds. And I made it almost all the way down, but had to come back up before got totally to the bottom.  Now, I don’t consider this a PR, because it was barely a squat, but according to Ryan and Jen it was, so there you have it.  I did the WOD at 85 pounds which is of course 85% of my awesome 100 pound squat. 

It was a nice way to end my work week.  I did really well tonight, it’s a lot that I need to work on. That list keeps getting longer, but that just means I have to work harder.  Lots of changes, but good positive changes.  I hope everyone reading this gives CrossFit a try, because it’s a life changer!  Extra special thanks to the coaches this week.  I came in saying, “No, I can’t,” and left here saying, “absolutely, I can!”

‘Clean Up, Power Up’ – My experiences cleaning up my eating. (11/27/2017)

‘Clean Up, Power Up’
Recent experiences with cleaning up my eating.

by, Coach Jen Wirth

I’d been on a sugar roller coaster for months. I knew I needed to get off, but man I was dreading the process. Right around the time I started getting realistic about stopping the insanity and tamping down on my daily sucrose overdose, Jenny Providence, of City Acupuncture (and wife of Wildcat Owner Noah Providence) started running one of the most comprehensive and informative nutrition classes (in my opinion) available (to lay people) anywhere, right here at Wildcat CrossFit. I knew I needed help, so I jumped in to check it out.

Eight weeks later, I’ve all but stopped consuming soda, candy bars, ‘freshly baked’ pies, and even alcohol. The whole while I’ve never felt deprived or stressed out because I wasn’t sure what I could eat. I’ve never felt ‘hangry.’ And I’ve rarely felt hungry at all. It’s been by far the most effective, gentle and gradual way I have ever shifted my eating habits…and because of this I think the changes I’ve made will be sustainable without external support for quite some time.

I used to eat most of the Cheese-its
out of the Wildcat vending machine.
Not for the last month though,
and that’s quite something.

I’ve been a very healthy eater before, maintaining a low carb diet that was heavy on vegetables periodically for years at a time. This year my diet got way out of wack. Several months ago I sustained a major injury and, as a result, I experienced a serious amount of chronic pain and discomfort during the months-long healing process.

Here’s that story in a nutshell: While I was making coffee one morning, the kettle slipped out of my hand and hot water splashed across my tummy. A nice swath of my stomach felt like it was on fire for a good two or three weeks. And then there was the itching that accompanies the healing of a burn. I’d wake up at night, scratching my healing skin back open. I had to sleep sitting up for months, and usually just for a couple hours at a time.

“I was on a sugar rush roller coaster to the point where it was a normal thing for me. I was dreading, absolutely dreading, weaning myself off sugar.”

The fog of pain, sleep loss, and continuous discomfort I was living through for those couple of months made me focus most of my waking hours on bare survival. When that’s your reality, it’s hard to make sure you’re eating your vegetables, at least it is for me. As it was the only comfort available, comfort food became a big part of my life. And after my burn healed … nothing changed in that department.

A couple months ago, I was still really struggling with these same bad eating habits I’d picked back up after my injury. I was eating sugary foods, ice cream, pie, candy bars, and drinking soda, with reckless abandon. I knew the way I was eating was unsustainable long term. High blood sugar levels on a regular basis lead to the formation of blood clots and increase your chances of heart attacks and strokes. Not to mention Type 2 Diabetes and just generally feeling like crapola. I knew that I had to make a change, but I was dreading, absolutely dreading, the symptoms of sugar withdrawal.

I’d detoxed myself off sugar before, and I wasn’t looking forward to doing it again. My sugar detox symptoms typically include headaches, crabbiness, moodiness, tiredness, and I can get pretty grumpy and blue. Usually it has taken a week or two before the cravings go away and I start feeling like a happy human being on the inside again.

To complicate matters, I’m also a survivor of 30 years of obsessive dieting that included both food and caloric restriction. I finally stopped this behavior several years ago (thanks in large part to CrossFit:). Because of my history with food and eating, it is difficult for me to radically change my eating patterns quickly without stress.

I highly recommend you let Jenny
tell you a story or two about the comparative
digestive pathways of sugars and fats.
It will change the way you look at your plate.

Even though it’s very healthy for most people to do eating programs like ‘The Whole 30.’ For me, limiting the number of foods I am ‘allowed’ to eat for a certain ‘time period’ really pushes my buttons and stresses me out. I don’t like doing it, and I know from experience that don’t usually stick with ‘eating clean’ for long after those 30 days are over. This time, if I was going to go to the trouble of starting to eat right, I wanted to be able to keep eating right.

I needed to get my diet back in check, and I wasn’t sure I could do it alone. Jenny’s class provided alternative healthy recipes and support. And thank goodness for that, it turns out I needed it.

Jenny’s nutrition class, which was framed as the ‘Clean Up – Power Up 6 Week Challenge’ helped me shift my eating off of sugars and grain-based carbs in the most gradual and gently way I’d ever experienced. Shifting my eating gradually, the way our small group of participants did during the 6 Week Challenge, was very effective for me.

Week 1: We increased our ‘good’ fat intake and eliminated ‘bad’ fats, such as vegetable oil, corn oil, safflower oil, and cottonseed oil. Instead of these, we focused on eating more butter, avocados, coconut oil, and animal fats. We also focused on getting more sleep and eliminating alcohol for the duration of the challenge.

It turns out that when you understand how a certain food will impact your body, it’s easier to turn down most of the bad choices.

Week 2: We eliminated processed sugars and carbohydrates. Guess what? You can still eat sweet things if you do this! You just eat sweet things that also contain fiber…like fresh fruit and berries…or sweet potatoes (soooooo sweet!) and you can add butter too … and salt … and it’s got that salty, sweet, creamy delicious texture as it warmly rolls across your tongue and down your throat.. mmm mmm mmm! Highly recommend.

I really appreciated Jenny’s encouragement and her comprehensive, yet understandable, explanations of what roles different organs and hormones play in the digestive process. It turns out that when you understand how a certain food will impact your body, it’s easier to turn down most of the bad choices. Also, Jenny explained why choosing low sugar/grain foods is one of the the most important factors in determining whether or not your body will be able to easily burn body fat as an energy source. If you’re wondering why you have trouble losing weight no matter how few calories you eat, I highly recommend you let Jenny tell you a story or two about the comparative digestive pathways of sugars and fats. It will change the way you look at your plate.

Lasting effects, trending towards a healthier plate.

Because most of us have built up a tolerance to junky modern foods high in carbs (sugars) and sugars, it takes time to get your body used to performing the way it’s designed to perform. In order to make it do so, you kind of have to lay off of the junky modern food (and beverages) for awhile…for me three weeks was just long enough for me to start really feeling a difference, and that was about 4 weeks ago.

I’ve made a few non-ideal food choices since the Clean Up Power Up challenge ended: sips of soda, a donut hole or two; but I am in no way as dependent on a regular sugar fix as I had been prior to the challenge. I was able to minimize wheat and other grains in my diet, as well as sugar, soda, and most processed foods. I used to eat most of the Cheese-its out of the Wildcat vending machine. Not for the last month though, and that’s quite something.

I haven’t been able to start incorporating
[intermittent fasting] yet, but as far
as I’ve been able to take this challenge,
it has really changed the way I feel for the better.

As the class progressed (a total of 6 Saturdays), the challenges got a little harder for me to do. It turns out, part of eating well is spending a decent amount of time each day not eating.

Intermittent fasting, or limiting the number of hours per day you eat to 8 or 10 and increasing the amount of time between dinner and breakfast up to 16 hours was one of Jenny’s final challenges to us. I haven’t been able to start incorporating this practice yet, but as far as I’ve been able to take this challenge, it has really changed the way I feel for the better.

My general stress level is lower than it was before. My life is pretty much rolling along the same as it was, yet I feel much less stressed out than I did before starting this challenge.

Even though I wasn’t able to complete all of the nutrition challenges, during the ‘Clean Up, Power Up – 6 Week Challenge,’ I’m happy with what I accomplished. Also, I know Jenny will be offering another nutrition challenge at Wildcat CrossFit starting in early 2018, so I can get a tune-up then and see if I can take my nutrition to an even higher level.  I also know that (for me) the best way to have great nutrition for life is to ease into new behaviors. Continuously striving to do a little bit better, and keeping with the general trend of making healthier eating choices more often, that’s what works for me.

It feels good to feel good. If you’re interested in changing your eating habits for the better, and you don’t want to make a whole bunch of changes all at once, I definitely recommend taking advantage of Jenny Providence’s nutrition expertise the next time she offers a nutrition class at Wildcat CrossFit. The information she shares is powerful, and experiencing gradual, noticeable change in the way your body feels as you start to feed it differently. I can tell you, from experience, that experience is very cool.

“Just call me the PR queen” – Yvonne’s Adventures in CrossFit, Newbie Blog Nov 6-10, 2017 (11/17/2017)

Newbie Blog: Yvonne’s Adventures in CrossFit –
November 6-10, 2017 “Just call me the PR queen.”

by, Yvonne Moreno

Monday November 6, 2017

Holy Front Squats Batman!!!

After being off for a week, I came back to an awesome WOD.  I was super excited to see that we were working on squats today. I PR’d my back squats a couple of weeks ago and I was wanting to get another PR today.

Today’s WOD consisted of the following;

5 Rounds (resting completely between each round) of:
2X Front Squats at 85% of heavy (10 minutes before start to determine heavy)
10X Lunge + T Spine Rotation

Then finishing off with;

6 Minute Grind:

5X Renegade Rows
5X Kneeling DB Press
5X Toes to bar or leg raises

“I know I have more in me and
I can’t wait to see what this body can do.”

Just call me the PR queen because my PR today I got a 115 pound Front Squat!  Now I know that doesn’t sound like a lot, but when I started CrossFit in June, I would use the ladies bar with no weights and was super done by the end of the WOD.  I know I have more in me and I can’t wait to see what this body can do.  Yes, I am overweight, and my journey is long, but if I keep winning at every step, it’s going to be one hell of a journey!

Tuesday November 7, 2017

Another day, another squat WOD!!

Again with the squats! Interestingly, today’s exercise was one that I’ve never done before. It’s the Squat Clean. I must admit that I peeked online last night so I knew what was coming. I did what I always do when I see something I’ve never seen before, I went on YouTube to check out a video. 

Drew took us through this particular squat in stages, which helped because my squats rock but my cleans, not so much. Today’s WOD was the following;

10 Minute Squat Clean Practice

Every 2 minutes for 10 rounds:

1-2-3-4-5-6-7-8-9-10 Squat Cleans
10-9-8-7-6-5-4-3-2-1 Chest to Bar Pull Ups (or in my case ring rows)

I know it looks confusing, but it’s basically 1 Squat Clean and then 10 Ring Rows… in the first two minutes, 2 Squat Cleans and 9 Ring Rows the next two minutes, and so on and so forth. It easy at first, because the hard part of these two movements is the Squat Clean. Towards the end, however, I was dying. The very last round I could barely do the one Ring Row. 

I liked that I tried something I hadn’t tried before. I remember this movement from Foundations. Now that I’ve hit some PRs, it’s very satisfying personally. They are small PRs, but for me it means a lot. I am getting stronger. I would have never been able to deadlift 115 pounds when I walked in here back in June. I’ve come a long way and still have longer to go. Stay with me as the fun continues.

Friday, November 10, 2017

I had an interesting thing happen to me today and I wasn’t going to dwell on it, but nonetheless I am dwelling just a little.  This morning I had my annual work health assessment blood draw which is administered by a registered nurse.  So I go in the room and smiled and said my good mornings and sat down.  The nurse looked at me and before returning the sentiment or even before verifying that it was me by asking my name, she looked me strait in the eyes and ask, “Have you thought about having the gastric bypass surgery?”

Ok so for those who know me well, even for those who don’t but have been around me enough, I am not a little wall flower, shy girl, NOPE not me. Yet her question rendered me speechless. 

“Now that I’ve hit some PRs, it’s very satisfying personally. They are small PRs,
but for me it means a lot.
I am getting stronger.
I would never have been able to deadlift 115#
when I walked in here back in June.”

I’ve been a big girl all my life. As a child, and in my teen years, being bullied because of my weight was a regular occurrence.  As a matter of fact, if kids weren’t making fun of me, I wondered why. What were they up to? However, I’m a grown ass adult now. And I have never had another grown ass adult be so rude to me before. 

I mean, yes, I am fat. However, I would think that a nurse would be trained to ask sensitive questions like those. I mean, if she’d said, “Good Morning and your name is?…” and then asked me, it would have been fine. But she didn’t. 

She saw me the way the rest of the world sees overweight people. She saw someone that is clearly in need of help. I don’t know if she intended to be rude, or if she makes a commission with a local surgeon and just saw her opportunity, but it shook me up nonetheless.

This experience was an eye opener. Here I thought I was making progress. No worries though. I will work harder. I am actually hoping and praying that when she comes in next year the results of my hard work will be obvious, and I can show her that hard work is far better than what a surgery can ever produce. There, I’ve stood on my soapbox now it’s time to jump over it!!

Today’s WOD consisted of working with my old friend, the rower.  I used to love the rower because it got me out of running. Until the day I just ran instead of rowing, and I haven’t looked back since.

On today’s menu;

4 rounds of 3 minutes each
10 calorie row/ski/assault bike
10 deadlifts

6 minute grind:

10 V ups
15 second left side plank
10 Supermans
15 Second right side plank

I wasn’t on my game tonight. I was still reacting to my earlier encounter with the medical professional from hell. Yet I was here and I gave it my all. That’s something that you have to remember, there will always be someone trying to tear you down, whether it be in fitness or in personal life situations. Under no circumstances has anyone walked in your shoes. So, keep your chest up, look forward, keep the bar close to your body, and lift.

Thanks for coming on this journey with me.

More Adventures in CrossFit with Yvonne! – Wildcat CrossFit Newbie Blog : Oct 23rd – Oct 27th (11/14/2017)

 More Adventures in CrossFit with Yvonne!
Wildcat CrossFit Newbie Blog : Oct 23rd – Oct 27th

by, Yvonne Moreno

Monday October23, 2017

Last week was awesome and so here I am again.  I’m ready to start a new week with a new purpose and that’s to do my absolute best.  So I come in thinking that today I was going to “crush it” as Drew likes to say.

The almighty board says that today we are working on a EMOM (every minute on the minute) WOD along with pistol practice.  I didn’t think it was going to be as hard as it was.  The following was today’s WOD:

10 minute Pistol Practice

EMOM (until 50 reps of Thrusters):

5x Pushups
10x Double Unders
Max reps of Thrusters

Ok, so I started off doing overhead hanging cleans instead of Thrusters; we practiced these earlier, and I guess I got a little confused.  Ryan quickly corrected me, but like anything when you start off wrong, it seems like it’s not going to end right.

To be honest, this was probably the hardest workout I’ve had to do in a long time.  A combination of issues happened to me today.  First, I started off with the wrong move, then I should have gone lower on the weight. I wasn’t feeling well as I am fighting a nasty cold and lastly and, more importantly, I was the last one to complete the EMOM.  I hate being the center of attention, it makes me nervous and what happened?  Everyone finished way before me.  I ended up finishing up at 11 minutes and 57 seconds.

I was tired, shaking and upset.  I was upset because it was one of those days that I knew I needed to scale it back, but my ego got the best of me.  There’s that word again, EGO.  I was feeling so good about my progress that I pushed it, and then I went home feeling miserable and embarrassed.

I thought about it though, and I realized that I’m as human as everyone else.  A couple of weeks ago this guy who always comes in and is in excellent shape fell off the assault bike out of exhaustion. He over did it. It happens. This guy who’s goal is to get back into the military and is a superb athlete was just plain tired and probably shouldn’t have been working so hard.  Today was a bad day and I and I over did it.  It will pass and tomorrow is another day.

Tuesday October 24, 2017

So a couple of weeks ago, when we had a WOD that consisted of running, and more running, with a side of running, Drew mentioned that he would maybe publish a WOD online and then list a different one on the board.  Well kids, today was the day.  I don’t usually check the workout online ahead of time, however my friend, Anneth, noticed immediately that the WOD wasn’t what had been published. I just smiled and shook my head.  Trickster McTrickerson, aka Drew, just smiled when I reminded him that I was there when he thought up this maniacal plan.

On the board today was the following:

1 mile run (3 minute rest)
800 Meter run (rest)
400 Meter run (rest)
200 Meter Run (rest)
100 Meter Run
30 minute cap

What was published online was:

15 Minute AMRAP
10x Push Press
10x Front Rack Lunges
200 Meter Run

Let me tell you, we had a LOT more people at this running WOD than we’ve had on the last couple running WODs, so apparently Drew’s plan worked!  I did take him aside and asked him if he thought it was better if I rowed instead of the running, because I can’t run a full mile unbroken.

Drew told me he’d rather I run, but he said to take 30 seconds breaks when I couldn’t run anymore.  He said you can walk the 30 seconds or rest but you have to run, and so I ran.  I ran until I couldn’t, and took my 30 second breaks walking at a rapid speed.

Let me tell you that when I came in at 29:01 minutes, I was tired!  I ALSO made it under the 30 minute mark!  I was super proud of myself and so was Drew for that matter!!  The latter made me smile, because for a super badass, Drew can be a softy sometimes!!!

Thursday October 26, 2017

Happy Birthday Drew!!  My son and I decided that we would make some cupcakes for Coach Drew since we missed his birthday yesterday.  After our little birthday fun, I braved the walk to check out what he had us doing today.  It’s another chic!

Today’s workout was ‘Kelly,’ one of the ‘Girls,’ that group of the CrossFit workouts that helps you measure your progress.  I’ve never done ‘Kelly’ before, so I was excited to see what I would score on this one.  ‘Kelly’ consists of the following;

5 rounds for time:

400 meter run
30 box jumps
30 wall balls

“By the 3rd round I was feeling really tired, but I didn’t want to give up.”

I’ve been taking Drew’s advice when it comes to the running, and taking my time to make sure that my endurance stays level. Because of this, I’m getting a little faster at these timed WODs.

My box jumps are still at the step up level.  I’ve tried to do the jump, but I’m just not strong enough to make that jump.  I’m working on it though.

I decided to break up my wall balls into sets of 10 because those can get really hard.  By the 3rd round I was feeling really tired, but I didn’t want to give up.  I ended up finishing at 37:02.  Last as always, but as least I finished.  That’s my new motto, “at least I finished.”

“My legs were shaking, and I could feel my hamstrings protesting.  Another PR in the books!”

Friday October 27, 2017

Happy Friday Folks!  After yesterday’s ‘Kelly’ I was hoping to take it easy today, but that went out the window when I saw we are working on Deadlifts today.  I was super excited because I wanted to PR … today!

This was one of those slow WODs, which I like. I allows me to add weight to the bar slowly and reach my potential at my own pace.  Today’s WOD consisted of the following;

Deadlift sets:


Completing each set at the heaviest weight possible

Rest as needed between sets

I started at 65lbs for the first set of five.  I added 10 pounds at each round.  My last PR was 115 pounds, which I reached on my first set of 3.  In the end, I wound up with a new PR of 155 pounds.  My legs were shaking, and I could feel my hamstrings protesting.  Another PR in the books!  Another very productive week in the books.  I’m feeling better and better as the days go by!!!






Adventures in CrossFit, with Newbie Blogger Yvonne, October 16-19, 2017 (11/2/2017)

Adventures in CrossFit with Yvonne!

by, Yvonne Moreno

Monday October 16, 2017

Today folks I made CINDY my B!tch!!! Sorry for being so vulgar, but I was just so excited when I came in the gym to see her name on the board for today’s workout. Just a little reminder for those of you that don’t know what the heck I’m talking about: In Crossfit they use a certain group of WOD’s to measure your progress. Some of them are named after women and don’t ask me why. I have my own opinion about why this is, but I will not submit you to it.

Here is what was written on the board:

20 Minute AMRAP

5X Pull Ups
10X Push Ups
15X Squats

Core 4 Rounds

10X 1 Arm KB Swings
8X Russian Twist/Side
6X Strict Toes to Bar or Leg Raises

Last time I did Cindy was in July or August and I managed 10 complete rounds. Folks, today I completed 15 complete rounds, plus 5 pull ups, and 10 push ups. This, for me, is a significant increase in my strength and durability. These moves are simple moves, nothing special, but you put a time cap and ask someone to so as many and they can in that time, it gets pretty difficult. I was so proud of myself and I was beaming as I walked out the door. I mean my smile could not get any wider.

Tuesday October 17, 2017

I was still riding that high from yesterday’s WOD until I read the board today! On today’s menu we had burpees with a side of running.

I swear that I think Drew is trying to kill me! I laugh and bitch and moan, but I’m still here!!

Today’s WOD consisted of the two things that I think are my least favorite: Burpees and Running! We also worked on handstands, which I think will take me a long time to even get off the ground, but I work at it just like everything else.

“I was so proud of myself and I was beaming as I walked out the door. I mean my smile could not get any wider.”

10 minutes of Skill work on:


6 Rounds:
15X Burpees
200m Sprint

Needless to say, I was tired. Yet I completed it in about 19 minutes. I don’t know if I’m expressing myself right when I say that I am getting more durable. Is that correct? I mean I am not running the whole time as it’s a lot of sprinting, but I’m moving fast and I run as much as I can. I’m completing these running WODs in last place every time, but the key word is that I’m completing them! I’m feeling better about myself each and every time I walk into the door. Try it, I dare you.

Thursday October 19, 2017

Today was another one of those days that makes all of these worth it. I’m telling you that this week was one of those weeks that proved to me that I am getting better, stronger and healthier.

Check this out…

8 Rounds:
3X Back Squat
All reps at a 3,2,1 tempo (3 seconds down, 2 seconds pause, 1 second at top)

Now let me tell you that I’ve had issues with the Back Squat before. It used to be super painful to place the bar on my back. I definitely was doing something wrong and I talked to Jen about it. She corrected my form as I was placing the bar to high up on my neck and my arms weren’t hold it right. She also showed me a couple of things I can do to stretch and strengthen my back and shoulders.

“I’m feeling better about myself each and every time
I walk into the door. Try it, I dare you.”

The highest weight I’ve ever done on a Back Squat was 75 pounds and on that it was one and I was done. Today I started at 75lbs for my first two rounds and that was easy. I added a little more weight and took it to 85lbs for the next three rounds. I added a little more weight and completed one round at 95 lbs. This was hard but I said to myself, “What’s another 5 pounds?”
I added my two baby plates to take me to 100 lbs. I did my first round and I couldn’t believe it. It was hard and very heavy, but I did it and then I did it again!!! My back squat PR is now at 100lbs. Can you believe that? I still can’t, and it brought tears to my eyes later on as I was driving home.

Here’s where I get sentimental and you can stop reading if it gets too sappy, I won’t mind. This week was major for me because I judge my progress not by the scale, but by my ability to do things that I wasn’t able to do before.

My back squat PR is now at 100lbs.
Can you believe that?
I still can’t, and it brought tears to my eyes
later on as I was driving home.

I come in every time with a clean slate and take full advantage of what the coaches are trying to teach me. I don’t know many things in life, but I do know when people care and whether their approach is hard and unassuming or friendly and super encouraging, I know that they care.
The hard ass coach only wants to make sure that I do things correctly so I can take full advantage of the WOD and sometimes some words of encouragements come out and I secretly love that they do, because I know he hasn’t forgotten that I’m in that class.
The easy going and more talkative coaches see me and know that I am trying the best I can and are always there to make sure I’m working hard and cheer me on.  I know all the coaches care because they take time to correct me, encourage me, to ask questions and to listen.  Never in my life have I had this kind of encouragement in my health and well being; not by any doctor, not by any coach.  It was a powerful week for me.

Until next time…

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