Ryan Barlow | January 21, 2019 | no comments

How Serious Are you About the CrossFit Open?

The CrossFit Open is almost here. For those of you who are unfamiliar with the CrossFit Open, here is a quick overview. The CrossFit Open began in 2011 as an opportunity for the worldwide CrossFit community to compete together as one family. The event lasts five weeks and consists of one workout per week. Each one of these workouts is announced on Thursday night and must be completed (you must submit your score and have a judge’s signature) by 5PM Pacific time on the following Monday. These workouts are incredible tests of work capacity, strength, and skill – the top finishers in each region moving on for a chance at the CrossFit Games (until this year). Sounds like fun, right? It is!

And despite CrossFit’s desire to program constantly varied functional movements, there are only so many movements that Dave Castro (CrossFit Games Director) can throw at us. Over the course of the past 8 years, only 19 movements in total have appeared in an Open workout (see the chart below). Which means we can prepare accordingly.

Over the course of the next few weeks, you will see all of the above movements (and others) in our standard programming. However, the most complicated of these movements always require more practice time in order to achieve mastery. Think about adding a few minutes of double under practice, muscle-up drills, and/or olympic lifting to your daily routine. Improving these high-skill movements is sure to have a dramatic impact on your performance in the upcoming 2019 CrossFit Open. If you would like additional guidance, practice, and feedback on the Olympic lifts, snatch (appearing 100%) and clean (appearing 71.4%), please consider registering for my upcoming OlyOne series. In these classes, I will be able to dissect each lift and provided specific and individualized feedback for each lifter.

So who’s ready to crush the 2019 CrossFit Open? I cannot wait to cheer you on (and maybe no-rep you if I’m your judge) in only 5 weeks. Good luck and happy CrossFitting!


Ryan Barlow, CF-L2

What a Weekend! The Wildcat Winter Party and Three Teams+ Competed in The Granite Games!

Jen Wirth | January 18, 2019 | no comments
What a Weekend! The Wildcat Winter Party and Three Teams+ Competed in The Granite Games!

What a Weekend!
The Wildcat Winter Party and Three Teams+ Competed in The Granite Games!

On Friday Night ….. We Partied!  (After a FUN Partner workout at 5:30 PM!)

Then We Sent our Teams into Battle!!!

Teams were as follows:
Team ‘SLA’: Coach Laurie Jackson, Sandra Garcia, Amelie Messingham

Team ‘Triple Trouble’: Randy Garcia, Jesse Navarro, Andrew Hipps

Team ‘Just Here for the Snatches’: Blair Rosado, Cole Brinkman, Brett Baca

Team ‘Too Big to Fail’: Coach Ryan Barlow, Coach Zach Bubolz, Joshua Bubolz


And We Cheered Them On!!!

Our Teams Did Awesome!!!

Great Job Guys, and Coach Laurie’s Team!!


Credit to Kelsey Murphy and Ryan Barlow for many of these great photos!

What a great team we make, Wildcats!





Ryan Barlow | January 17, 2019 | no comments

Why We Should All Be Practicing The Olympic Lifts

Let me begin with a brief history of the sport: weightlifting has been around for centuries, tracing its roots back to Ancient Greece and China. In fact, weightlifting was one of the original nine competitions in the first Olympic Games in 1896, spawning the previously unused term “Olympic Lifting”. The modern day sport of Olympic weightlifting consists of the most powerful, explosive, and athletic human beings ever to grace this planet. It is no coincidence that competitive Olympic weightlifters have some of the highest recorded vertical jumps in the world (even over professional basketball and football players).

To put it simply, there is no better way to increase one’s physical strength and fitness than performing these explosive lifts. Beyond the three basic power lifts – the squat, deadlift, and press – Olympic weightlifting uniquely and simultaneously develops an athlete’s strength, power, coordination, agility, accuracy, flexibility, and balance. It is no secret that almost all professional athletes perform some type of Olympic lifting as part of their training regimen. Everyone from former Olympic Bobsledder and current CrossFit/fitness industry influencer, Ryan Fischer, to your mother can and will reap massive benefits from practicing these lifts, though perhaps at slightly different loads.

Most able bodied citizens can enter the gym and execute the key points of performance of the deadlift with relative ease, however mastering the movement patterns and positions associated with the two Olympic lifts can take months, years, or more commonly, a lifetime. These lifts – the snatch and the clean and jerk – demand an uncommon level of coordination, accuracy, balance, and agility to be performed correctly. And that is precisely why the lifts are so valuable to practice. These essential domains of fitness, so easily dismissed as difficult and unnecessary, are exactly what keep us sharp and productive human beings. So whether your goal is to compete on the platform or stay out of the nursing home for a couple more decades, you should certainly be practicing your Olympic lifts.


Ryan Barlow, CF-L2



Sing up now for a spot in my upcoming Olympic Lifting Series: Oly One

Welcome Aboard, Coach Jeremiah!

Jen Wirth | January 15, 2019 | no comments
Welcome Aboard, Coach Jeremiah!


Jeremiah Parvin, Coach
Meet Coach Jeremiah.

Jeremiah started coaching CrossFit while stationed on Air Force bases overseas in Kuwait and Afghanistan. In addition to his Level 1 CrossFit Certification, Jeremiah has also participated in the CrossFit Weightlifting Cert. Before starting to coach at Wildcat in December 2018, Jeremiah also completed the rigorous 25 Hour Wildcat CrossFit Coaching Internship.
Jeremiah has been crossfitting for over six years, with his first workout being the “Filthy 50.” He first heard about CrossFit from a buddy at work, after deciding to quit cycling for fitness due to safety concerns. “I wish I had found CrossFit earlier,” he said. “For me, coming to the box, having someone else program the workouts, with constant motivation from [my] fellow crossfitters has me hooked.”

Because he travels for work, Jeremiah has had the opportunity to drop in at CrossFit gyms around the world, including at CrossFit Reykjavik, in Iceland. Despite often being the only person in class who doesn’t speak the language, the universality of CrossFit makes it easy to relate. “No matter the language spoken, everybody wants you to do your best and get a great workout,” Jeremiah explained.
He and his wife, Vanessa, have been married for over 11 years, and have 4 kids ranging in age from six to 10 years.  As for his day job, Jeremiah is a Lieutenant Colonel in the Air Force and an A-10C Evaluator Pilot at Davis-Monthan AFB.  “I routinely fly twice a week,” he said, “So there is a chance if you look up on any given day, it could be me flying!”

Jeremiah coaches Wildcat group classes Monday, Wednesday, and Friday mornings at 5:30 am and 6:30 am. He is also available for one-on-one Personal Training. “I enjoy helping and encouraging all athletes to make small improvements in strength, conditioning and  mobility,” Jeremiah said.  “Nothing is better than celebrating PRs and ‘first times’!”

Why I LOVE Working with Kids by, Coach Baily

Jen Wirth | January 15, 2019 | no comments
Why I LOVE Working with Kids  by, Coach Baily

Why I like love working with kids

By: Coach Baily (Coach B)

My love for kids led me to pursue teaching throughout my life. I taught in Sunday School, helped out in my mom’s classroom,  and became a “Big Sister” through the organization Big Brothers Big Sisters in high school. Later in life, I pursued teaching as a career. I began substitute teaching after I graduated college in the Fall of 2013 and started full time teaching shortly after that. I taught kindergarten, second grade, and two years in third grade before “retiring” to become a stay at home mom and a Wildkids’ Coach.
My favorite part about teaching is how kids love to learn, and, like I said before, how they are so curious. Teaching exercise to kids is super fun because they have so much energy and are willing to try anything! They are eager to learn new moves, games, and exercises. In fact, they prefer to learn something new rather than to do the same thing again because they like getting out of their comfort zones and gaining knowledge. Every day is a new day to learn and grow in their eyes.
It is such a blast being a Kid’s Coach!

Announcing our Teen Class Starts Feb. 5th

Noah Providence | January 14, 2019 | no comments
Announcing our Teen Class Starts Feb. 5th

Do you have a teen who needs a fun way to stay active? Wildcat Crossfit and Coach Baily are excited to announce our WildTeens series for teens aged 12-17! The series runs February 5th-28th, on Tuesdays and Thursdays from 5:30-6:30pm. Follow the link below to SIGN UP!

Your teen will learn:
– teamwork
– focus
– proper exercise form
– to love exercise

Fancy Footwork during your Lifts, with Coach Ryan

Jen Wirth | January 13, 2019 | no comments
Fancy Footwork during your Lifts, with Coach Ryan

Fancy Footwork during your Lifts, with Coach Ryan

by, Coach Jen

Check out the latest video on the Wildcat YouTube Channel.

In this video Coach Ryan shows two key foot positions to practice in order to improve your Olympic Lifts.

One key to improving your Olympic Lifts (the Clean and Jerk and the Snatch) is to continue improving upon your rough form, through lots of practice. When you are first learning the lifts, however, the key is to learn to put your body parts in the right place, at the beginning, and all the way through the lift. In other words, the first thing you need to know is Where to put your body at the start of the lift.

A Jumping Foot Position at the start of the lift gives you more power at the start of the lift, as your heels are pressing down and your hips are shooting forward.
The ‘Air Squat’ foot position at the Catch (when you first catch the bar on your shoulders) gives you the stability you need to stand your body up, with weight on your shoulders.

Start at the bottom, if you will.

Interested in learning more?

Here is the sign up link for the OlyOne Olympic Lifting Series Starting Feb 5th:



Ryan Barlow | January 13, 2019 | no comments


A1) Split Squat (5 reps each leg)
Squatting with one leg elevated behind you.
Same movements as last week, but try to add another 5-10%. After this week, we will be back on a 4 week program.


A2) 10 Lateral Barbell Lunges
*Pick this bar up off the ground and put it on your back. Take your time with the movement and get low. Keep your toes relatively straight (pointed out a little is ok). Left + Right = 1 rep. Start with the bar and build slow on these.

Rest 2min. and repeat sets until the 20min. mark.

Last week we did these movements for completion. This week we are doing them for weight. Obviously form is still paramount, but push hard on that final set and put up some (relatively) big weight!


Every 4min x 4 Rounds:
10 Hang Power Cleans (95/65)
10 Toes-To-Bar
10 Front Squats (95/65)
10 Burpees Over The Bar

This workout is meant to be performed at a near-sprint pace. We are working on power output. The weights should feel light and you should be going unbroken hopefully the entire 40 reps (a couple breaths between movements). If 95/65 seems relatively heavy for 10 reps, please scale down. Your score is your slowest time (be prepared to do a little bit of math since the clock will be counting down). Rest for whatever time you have remaining once you complete the last rep of each round.

S1/MRx: (85/55); Hanging Knee Raises
S2/MS: (45/35); Sit-Ups; Burpee-Bar-Step-Overs