Yvonne’s EatSmart 5 Week Challenge Update:

Jen Wirth | April 20, 2018 | no comments
Yvonne’s EatSmart 5 Week Challenge Update:

April 17, 2018

Yvonne’s EatSmart 5 Week Challenge Update:

by, Yvonne Moreno

I’ve been participating in the EatSmart Challenge here at Wildcat CrossFit.  We are in our last week,

In terms of nutrition, I’ve learned to embrace foods that have always been taboo to me.  Things like butter!  The real stuff, not the $0.99 tub of the I Can’t Believe stuff.  Real butter is delicious and as it turns out, I can eat as much as I want.  I’ve learned to love veggies in every way possible.  Cauliflower garlic bread is now a staple in my home.  I cleaned out the Safeway of riced cauliflower in a bag!

I’ve also learned a lot about myself and my attitude towards food.  It should come as no big surprise that my relationship with food is not a healthy one as I am “obese”, which is a word I hate but it’s the clinical term for me or rather, people that weigh as much as I do.  That is my box, the one marked OBESE.. 

This is where the emotional side of what I’ve learned about myself comes in.  I’ve always known that I was an emotional eater, and have always been able to turn it off, or so I thought.  These weeks I’ve learned that with all the support I’ve received from my fellow group members, come awesome results.  I’ve been super excited to make these awesome healthy meals and then post them online along with everyone else. 

It’s so great to see that everyone is trying their best. 

Then come weeks like these past two…

I’ve kept on course, but I’ve realized that I’m itching like a junkie for a hamburger. After I had a day where my boss basically called me an idiot for something that was completely out of my control, all I want to do was cry and eat everything that makes me feel better.  I wanted the comfort of a hamburger and fries and a piece of chocolate cake… because those things are delicious and if they are delicious then they will make me happy and happy is lot better than sad and angry. 

There is no one there to comfort me because I keep all those thoughts to myself because I am the obese one and that is what society expects to come out of my mouth.  You see where I am going here?  I have not yet learned the real lesson. 

I know the lesson, I can talk to someone about the lesson, but I myself have not learned it.  On the outside I am a girl trying to right wrongs that have been wrong for a long time. On the inside, I am playing a dangerous game of tug of war.  I guess I am learning a little bit since like any other addict, I know what the problem is. 

This challenge has helped me realize that while fixing what I am putting into my body is a first step, the next step is fixing what I am feeling about my body.  If it wasn’t for these last five weeks and the endless support from my fellow group mates, I would have just continued on my path and never would have stopped to listen to my inner self.  A work in progress I continue to be. 



Yvonne’s Adventures in CrossFit 3/17-3/22/18

Jen Wirth | April 5, 2018 | no comments
Yvonne’s Adventures in CrossFit 3/17-3/22/18

Yvonne’s Adventures in CrossFit 3/17-3/22/18

The end is always sad but in our case the end of the CrossFit Open brought us together to enjoy and celebrate the awesome athletes that endured five weeks of badass WODs.  Saturday marked the end of the open and Wildcat Crossfit celebrated by having a potluck.  I wasn’t able to attend but I did come into the gym early to watch some folks complete 18.5.  I am always amazed at the strength of my peers and made a promise to myself that I will be one of these incredible athletes next year! 

Saturday March 17, 2018

Wildcat CrossFit’s Eat Smart Challenge

I decided to join this challenge because I’ve taken a big step in the right direction coming into the gym regularly and now I want to add to that by learning how to eat healthy.  It’s really hard to unlearn a lifetime of bad habits but when you have a group of people who are willing to offer the support, already I’m winning.  The way this challenge will work is each week we will be given a challenge to change something in our diets.  The goal is to feel what each change does to our bodies.  Jenny Providence, Jen Wirth, and Noah Providence will be our coaches throughout the challenge.

Week One

The first challenge was to incorporate more animal fats into our diets.  This blew my mind because I’ve always been told that butter was bad for you however Jen Providence talked about the good fats to add to our diets, like butter, coconut oil and olive oil.  We also discussed what fats to stay away from, canola, vegetable and hydrogenated oils being among the worst ones.  Our coaches took our measurements and body weight stats and released out into the world a little bit wiser and with a Facebook page to support us in our quest to start changing our lives.

I now eat a lot more butter and embrace bacon wholeheartedly.  There was a lot of information and I soaked it all in.  I love the support I’ve gotten, not only by our coaches but also from my other peers in the class.  Here’s the great part about this group, we come from all different shapes, sizes and walks of life; All working towards the same goal.  No judgement just real people, leaning to eat real food.  This challenge is going to save my life by teaching me to eat healthy one week at a time.  One week at a time sounds slow but in the grand scheme of things, slow and steady always wins the race.

Monday March 19, 2018

Today was all about block work using dumbbells.  I’m guessing that the purpose of these blocks is to get us to pace ourselves and make sure that we maintain the same time or within the same range.  This has been the theme lately.  Today’s WOD consisted of the following;

3 Blocks of 8 Rounds with 2 minutes rest between each block

First Block
8 Rounds
30 seconds Max Rep DB Hang Power Cleans
30 seconds Rest

Second Block
8 Rounds
30 seconds Max Rep DB Push Jerks
30 seconds Rest

Third Block
8 Rounds
30 seconds Max Rep DB Thrusters
30 seconds Rest

Ok so after completing this WOD, tired wasn’t the right word.  I did not think that I would be that exhausted and that my arms would be that sore. I felt it all through my shoulders and biceps. I pushed myself with each block and maintained about the same reps on each block.

I tend to be working on my form more and more each class.  I used want to be faster and now I appreciate proper form.  My Power Cleans can get heavier and my Push Jerk could use some work, but I completed with a decent time coming in at 196 reps.  It was nice to see that I’m getting better and better each day.  I’m slowly learning to appreciate what my body is capable of.

Tuesday March 20, 2018

Holy Bouncing High Pull Batman!  Today I learned how to bruise my hips, but in a good way.  I’d never worked on bouncing Power Cleans or high pulls before so when I saw these listed I had to go watch a video to better inform myself.

It looked sort of the way I do Power Cleans when I’m getting fatigued. Imagine my surprise when I heard it was an actual thing.  Today’s WOD consisted of the following;

B.            Every Minute for 8 Minutes
3 Bar to Hip Bouncing High Pull Ups
3 Bouncing Hang Power Cleans

C.            Bouncing Power Cleans  5X3

D.            8 Minute AMRAP
5x Hang Power Cleans
4x Push Jerks
3x Bar Facing Burpees

Ok so to explain the bouncing Power Clean, you start at a Hang Power Clean and bounce it off your hips every time you complete one.  You are sort of launching the bar back up into a Clean.
I really liked these and found that they were fairly easy to do, not in a high quantity, but it’s nice to know that I can do these.  I ended up at 6 rounds for the AMRAP, which I think wasn’t too bad as it looks like the range was from 6-10 rounds.

March 22, 2018

The Grind seems to be part of the pattern lately.  Today we worked on Power Snatches.  The Power Snatch is when you snatch the bar overhead.  You have to get under the bar quickly and for these your grip on the bar has to be wide.  You also have to use less weight then you are used to because these can get a bit tricky.  If you find that you’re losing your balance when snatching you need to use lower weight, which is what happened in my case.

We also worked on Pull Ups and Box Jumps.  I started using a regular box a while back. My Box Jump is a step up and not a jump, but it’s progress.

Today’s workout was the following;

3 Ten Minute grinds with 5 minutes rest between

3x Power Snatch
6x Pull Ups/Ring Rows
9x Box Jumps

As I said before, if you are losing your balance, you need to reduce the weight on your bar.  I was also having trouble remembering that I needed to have a wide grip on the bar for Snatches. But I think I got the hang of it by the second grind.

It was a hard one because after the first grind, those five minutes were almost too much. My body was telling me, “We’re done!”  But we weren’t done.

In the end I was truly exhausted.  I thought I knew what exhausted was before, but boy was I wrong.  I’ve got to say that I really do enjoy grinds however 10 minute ones snatching weight over your head was a bit much!  I did it though!

Listen folks I’m coming up on my 41st birthday and never in my wildest dreams did I ever think that I would be a crossfitter at any age much less at this age.  Boy am I glad I listened to Jen that one day back in June when she said, “Hey why don’t you come to my gym?”  Here’s to another 41, at the very least!!



Yvonne’s Adventures in CrossFit 2/26 – 3/1/18

Jen Wirth | April 3, 2018 | no comments
Yvonne’s Adventures in CrossFit 2/26 – 3/1/18

More Adventures in CrossFit with Yvonne!


Monday February 26, 2018

I am still in recovery mode from the nasty flu that tore through my house, but I’m here and ready for whatever Jen has in store for us.
I’ve been hearing that 18.1 was tough and I was glad to see so many of my friends on the gym’s leaderboard.  I’m thinking that I might just attempt The Open next year.  I still have a lot to learn and a lot to change before I can even think about competing with my peers.  I am very proud of those of you who did sign up and I will be cheering you on!

Today’s focus was speed and included Double Unders, Burpees and Iron Mikes.  I was excited to get to use my work around on lunges.  I’m at my heaviest around my mid-section which is why I have the issue with getting down to the floor and coming back up.  My poor knees have endured a lot and are not as strong as I’d like them to be.

A while back Noah took me aside and showed me a simple way to do a lunge all the way to the floor and getting back up.  My work around is taking the rings and setting them up high around face length and holding myself while lowering my body down into a proper floor lunge and then using my upper body strength to pull myself up.

Man, I can’t tell you how good it feels to be able to just lunge to the floor and not wonder how the hell I’m going to get back up.  I’m getting my form right and using that back foot to help me up.  Today’s WOD consisted of the following;

3 Rounds

30 sec Max Double Unders
15 sec rest
30 sec Max Burpees
15 sec rest
30 sec max Iron Mikes (I did lunges)
15 sec Rest
400 meter sprint

Followed by a 10 minute Grind

20 Hanging Leg Raises
Down & Back Bear Crawl
5x Single Arm KB Cleans

Today was exhausting to say the least.  It looks like a lot of resting periods, but when doing MAX reps you need that rest time to catch your breath.
The running slowed me down, but I am quicker at doing the other stuff, so it sort of evens things out.  I know I’ll get to the point where the running won’t be an issue anymore and something else will be my kryptonite.  I am praying for that day to come!
I felt good after this workout, but it’s always about an hour after that that the soreness and exhaustion starts kicking in for me.  I ended up completing the cycle in a little over 21 minutes which is pretty good!

Tuesday February 27, 2018 

The Power Clean, oh how I love to hate thee.  It’s a move that I haven’t quite mastered yet.  I’ve gone so far as to to watch videos to make sure that I am doing it correctly.  It looks so easy when someone else is doing it…
The cycling warm up consisted of 2 rounds of Power Cleans using 40% of our 1 rep max.  My 1 RM is 85 pounds, but it’s the ugliest most uncoordinated Power Clean in the history of the Power Cleans, IMO.
I started with 55 pounds even though 40% of the RM was 34 pounds.  The following was on today’s menu:

I completed part B with 55 pounds, which is why I started part C at 55 pounds.  I kept adding weight and got up to 70 pounds.  It was nice to be able to get the extra practice that Drew gave us today.  He spent time breaking it down which I found really helpful.

When it was time to start part D, Drew suggested that I use 75 pounds for the Clean and Jerk and I did what I always do, I said, “Sure, ok.”  I always tend to want to try a new weight just to get it out the way.  If I can do it, I keep the weight, if I can’t then I just go back to my original weight.  I trust that my coaches know what’s best for me and they haven’t let me down yet.  I completed the WOD, and I think I have a better grasp on the Power Clean. 

Thursday March 1, 2018

Welcome to my Birthday Month!  I will be 41 at the end of March and I plan on crushing every WOD this month to prove that 40 is the new 30!! 

The Bench Press was the focus today.  It was my first time bench pressing and I was kind of worried because I didn’t know if my upper body strength was good enough for this move.  We partnered up and ran right through the WOD.  On the menu today was the following; 

I started the Bench Press with a standard for me: 55 pounds.  It’s basically the women’s 35# bar with tens on it.  I always start something new with this weight because it easier for me to gauge where I’m at.

The 55 pounds was easy enough to do the 5 Bench Presses unbroken and it felt easy enough to where I could add more weight.  I decided to add 10 pounds each round which took me up to 75 pounds.  At this weight I can do 4 unbroken with minimal struggle. 

During part B1 I added an additional 5 pounds and, believe it or not, that extra five pounds was a bit too much.  I did 3 unbroken before I needed help from my partner. 

 So something awesome happened today and it’s only awesome because it’s very unlikely that I am ever doing something the way it’s supposed to look.  I either have a work around, or I have the ugliest posture. But today I was asked to demonstrate what a T-Plank Rotation is supposed to look like. And I did. And it was awesome. 

Today was also a good day for me because someone came up to me and basically told me I was looking good.  I am so hard on myself that I look in the mirror every day and don’t see any progress. It’s very nice to hear that other people see it.

Thanks for coming on this journey with me. 








Adventures in CrossFit, Special 2018 CF Open Edition

Jen Wirth | March 29, 2018 | no comments

Special CrossFit Open Blog

By, Yvonne Moreno

Hey guys it’s been a while.  I’ve been busy working, raising a small human, and of course working out.

I’ve got to tell you that it’s super cool that people I haven’t seen in a while look at me and say how great I am looking.  I’m so humbled by the support I receive.  I’m getting ready to start the nutrition program here at Wildcat CrossFit and I can’t wait to bring you on that ride with me. 

We are in the thick of the CrossFit Open!  I first learned about the open this past December when someone asked if I was going to register.  I had no idea what the Open was and what all the hype was, so I did what I always do when I don’t understand something, I put my research hat on and dug in.

The CrossFit Games first started in 2007 on a ranch in Aromas, California.  At first, participation was open to anyone who showed up to the location.  A few years later in 2011, the CrossFit Open was born.  It became the first step to participate in The Games.

The Open allows anyone to participate and is held over a five week period.  During these five weeks a new workout is announced – one each week on Thursdays  – and competitors have until Monday evening to complete the WOD for judging.

Each competitor is placed in one of the 18 regions according to your box location.  You compete against everyone in your region and the top 10-30 competitors in each region then advances to Regionals.  The top athletes moving on from the Regionals advance to the CrossFit Games, which are held over three days in the summer.

This is my first year crossfitting during the Open and the excitement is contagious.  We all gather around the monitor on Thursday nights to hear what the next WOD will be.  People stand around guessing and making bets and then the announcement is made and work mode starts.  You can hear the murmurs of how each person thinks they are going to score.  It’s super exciting and I love the vibes that everyone has.

We are on week 4 and already our athletes are killing it.  Here’s the thing with CrossFit, even if you complete the scaled version of the WOD, it’s badass!

You have to have tried CrossFit to know how bad ass it is. And to know that somewhere across the world someone is completing against you and trying their very best to just not give up, that’s pretty bad ass too.

You have to have put in the work week in and week out to know what these athletes go through.  I am in awe of my peers and I can’t wait to register next year and share in the excitement.  I am so proud of everyone participating in the Open and all I can say it, watch out for me next year.  The following are the first three weeks of Open WODs.  Try it, I dare you!


20 Minute AMRAP
8 Toes to Bar
10 Dumbell Hang Clean & Jerks (Men 50lb/Women 35lb)
14 Calorie Row


1-2-3-4-5-6-7-8-9-10 Reps for time
Dumbell Squats (Men 50lb/Women 35lb)
Bar-Facing Burpees


1 Rep Max Clean
12 Minutes to complete both 18.1 & 18.1a


2 Rounds for Time
100 Double-unders
20 Overhead Squats
100 Double-unders
12 Ring Muscle Ups
100 Double-unders
20 Dumbbell Snatches
100 Double-unders
12 Bar Muscle-ups



Adventures in CrossFit – Back from the Flu Feb19-22, 2018

Jen Wirth | March 26, 2018 | no comments
Adventures in CrossFit – Back from the Flu Feb19-22, 2018

Yvonne’s Adventures in CrossFit Feb 19-22, 2018

Back from the Flu

So I’m coming out of a cloud of sickness that had plagued my household, It was nasty and I thought I was going to die! 

But I lived and now I’m back at the gym trying to get myself back to 100%.  If there is one thing that I’ve realized it’s that keeping your mind and your body healthy is super important. 

I wasn’t feeling 100% when I walked in here today, but I can honestly say that working out has definitely helped me get over the sickness.  I am happy to report that I’m also keeping a food log to help me get healthy. 

Jen and Noah are both very good at looking at your diet and helping you tweak it to make sure that you are getting all the right nutrition.  I’m starting off the week on the right track, which is what I tell myself every week, but I’ve realized that you have to take it day by day to make you that you’re living the best life you can live. 

Monday February 19, 2018

Warm up was followed by barbell cycling as follows;

12x Touch-and-Go (TAG) Deadlifts
60 Sec Rest
10x TAG Hang Squat Cleans
60 Sec Rest
8x TAG Squat Cleans


Yes this was as confusing as it looked but that was my bad because I didn’t ask for clarification.  I just worked until I saw someone stop, and then I stopped.  I got up to 175 reps.  I got up to the second set of Squat Cleans and did 10 of those.

My biggest issue today was that I was still struggling with my sinuses.  I didn’t do that bad though.  I’m getting the hang of the Squat Cleans. I’m using lighter weight because I’ve learned by experience that If I try to add weight before I get the technique down, I always fail.  So my advice is to make sure you’ve got the move down before trying to add more weight and risk getting hurt.

Tuesday February 20, 2018

Oh how I love BURBEES, said no one EVER!!  Today was just work, work, work.  It wasn’t hard work as far as the movements, but it was consistent.  I must say that I wouldn’t make the following statement when I first started CrossFit, but I can now say that I like WODs like these because I am beginning to know what my body is good at and what I need to work on.  Today in particular, I have work-arounds for burpees and pull-ups. I am getting quicker at completing these now and therefore I can get more rounds in. 

Like I said, it wasn’t hard, but it was consistent.  I was so sore after this WOD because of the upper body I used.  Here’s the thing with these types of WODs, I love to hate them.  I love that I know exactly what I am doing.  These are all moves that I’ve done before many times and there was no question on the sequence. I hate them because they remind me of how far I still need to go before I can properly do a burpee or a pull up.

I’m glad that I do have work-arounds for both burpees and pull-ups, but I feel like I’m cheating a little because I’m not hitting the floor with those burpees.  I mean if I try to hit the floor, floor would probably hit back and that would be the end of my CrossFit career. lol

Thursday February 22, 2018

So I came in today to find that we were doing a recovery WOD and I didn’t quite understand what these were and the purpose, so I did a little research. 

As it turns out recovery WODs are designed to give your muscles and connective tissues a chance to recover between heavy training sessions.  Basically, these are designed to keep us coming in instead of taking a rest day, which I can understand.  Today’s WOD was a cycle between nonstructural activity, like running and core work, like lunges.  Giving us the option to change the order but still keeping in sequence the WOD looked like the following;

800 meter jog
90 yard walking lunge
500 meter row
5 minute 1 arm KB clean and jerk
500 meter ski
20x Turkish Get Ups
30 Cal Bike
100x Kettlebell Swings

We were given a time cap of 30 minutes and when I heard this, I thought there would be no chance that I would make that cap.

I decided to follow the WOD as written and, as always, the jog slowed me down.  I am currently not able to run the entire length and have to stop and walk part of the way. It’s time consuming.  I ended up coming in just below the 30 minute cap. I took short 30 second breaks between sessions, and I kept working. 

I was super proud of myself and I absolutely believe that recovery WODs are necessary to be able to keep the body moving.  Remember that your body continues to work even after you’ve worked out, so regardless of the type of WOD always give it your all.

Yvonne’s Adventures in CrossFit: 1/23-1/25/18

Jen Wirth | February 21, 2018 | no comments
Yvonne’s Adventures in CrossFit: 1/23-1/25/18

By, Yvonne Moreno

Tuesday January 23, 2018

Another week another story!  So I walk into the box yesterday ready take all my frustrations out on some good ole Deadlifts, and I had to walk right out.  On Mondays, I come straight to the gym from work, and it’s usually the day I enjoy the most because I just give it all I have.  I walk in with my bag ready to go, and it turns out I have one sneaker and no shirt!  So unless my confidence level suddenly increased 300% and I was going to work out in my sports bra, barefoot and compression pants. My a$$ was out of there with a quickness.  I looked like The Flash, in and out!!  LOL. Anyway, I digress.

Today worked on Front Squats, as follows;

I have to say that I like this new way of recording our progress because it takes the math work out of the whole WOD.  If you keep up with entering your information, you will not have to calculate anything. The TrainHeroic app does it for you.  My 75% of my one rep max was at 75 pounds and today I did 5 times at 95 pounds.

The Accessory Circuit is what got me today.  First my walking, talking conscience, named Drew, made me jump, actually jump, up onto a box.

It was the green baby box, but both my feet jumped off the floor and landed on the box.  Here I am thinking I was a bad ass because I had graduated to the slightly higher box to do step ups and Drew pulled me back to the green box and made me jump with both feet!

I’m not afraid or intimidated of Drew, but when he asks me to do something, for some reason I have to do it.  He made me hang from a bar today too.  I mean granted I didn’t hang for much long but my feet left the box I was standing on for a bit!!  There are these bad asses that never let me get comfortable, they are the coaches and each and every one of them will hold you accountable and sometimes that is what you need!

Wednesday January 24, 2018

Running!  Today was brought to you by RUNNING!  Today we ran, and ran, and in between we did some lovely  kettlebell activity.  I must say that I don’t really hate these running or “endurance” days as much as I used to.  They are very tiring, and I don’t think I curse as much on other days as I do on these days, but it’s nice to know that I don’t give up.  It’s easy. You just have to run, or in my case run, and walk, and walk-run.

Check it out! Today we not only ran, but kettle-belled too!



I finished at a respectable 27:41 minutes. The hardest part about this was the Kettlebell carry.  The first round doesn’t hurt as much because you’re coming off a long run and you welcome that walk. However that second, third, and fourth round hurt.  

‘For those of us that carry the weight of the world on our shoulders, today was exactly what we needed to strengthen those shoulders.’                      –  Yvonne Moreno.

My hands were getting numb, and I was cursing up a storm on those carries.  Another reason I love these WOD’s is that in my wee little mind I keep thinking that I’m gonna die and that I won’t finish and I’ll be the only one without a time on the leaderboard and it’s such an awesome feeling when I do finish.  I’m all about small victories nowadays. 

Thursday January 25, 2018

For those of us that carry the weight of the world on our shoulders, today was exactly what we needed to strengthen those shoulders. 

We worked on a variety of activities today that all centered around our shoulder strength. Plus, anytime I get to work out with Lauryn is always a big plus.  I just love her!!  Lauryn is one of those people that brightens your day with her smile and is as genuine as they come, her bad ass sense of humor is rad too. 

On today’s menu we had the following:

I think my shoulder work needs work.  I’m not pressing as much weight as I thought I could. Still doing five reps at 65 pounds was pretty good work for those shoulders.  I’ve notice my issue is that I get into a comfort zone and stay there for tea!  I mean I get comfortable and bask in the glory of even being there at all and I tend to forget that it’s just another step on that latter.  So I’m going to focus on getting out of that comfort zone.    The 5×5 may not seem like a lot, but when you are adding weight and doing these unbroken, it sure does add up. 

I got the chance to work with a new crossfitter today.  I asked if I could blog about him and he said yes, but asked me not to say his name. 

I love meeting new people and asking what their situation in life is.  This guy said he wanted to get stronger. His words were, “Hopefully, I can make coming here a habit.” 

I assured him that it was a good habit to get into.  He asked me about my CrossFit experience. I simply told him that starting CrossFit was the smartest thing I’ve done in a LONG while.  I encouraged him to stick with it and told him not to come in expecting results right away, rather come in, do the work and change your fitness life one day at a time.  Trust me, I know!

Happy New Year – Yvonne’s Adventures Jan 2-4, 2018 – Wildcat Newbie Blog

Jen Wirth | January 22, 2018 | no comments
Happy New Year – Yvonne’s Adventures Jan 2-4, 2018 – Wildcat Newbie Blog

Happy New Year – Yvonne’s Adventures Jan 2-4, 2018

by, Yvonne Moreno

Happy New Year!!

I hope that everyone enjoyed their holidays as much as I did!  So with the new year comes new resolutions.  As always, the most popular ones are getting fit and eating better.  I myself have made these promises a few years in row, however this year my promise to myself is that I would continue to work on my health.  The real resolution for me was when I walked into Wildcat CrossFit on June 20, 2017.  It’s never too late to make a change and you don’t have to wait until Monday to start eating healthy or going to the gym much less until January 1st.  Make the choice to get stronger, healthier and feel great today, on a plain old Tuesday! 

Tuesday January 2, 2018

Today Drew took us through the new app for your cell phone that will help you track your progression.  It’s called TrainHeroic and honestly if you don’t have it yet go get it!  It shows you your stats in relation to the other Crossfitters, it lets you track your PR’s and it even has little video clips to help you understand that movement of certain exercises.  So my advice, and that of Drew: GO GET IT!! (ps. It’s free.)

Today’s WOD concentrated on the Back Squat and finished off with core work. 

 I was glad to be able to work on my PR for my Back Squat.  I always start off at a comfortable weight, which for me has been 75 pound lately.  I start adding 20 pounds at a time and when it starts to get hard I head over to the baby weights and start with those.  I got up to 130 pounds which was a new PR for me. 

So get this guys, as you can see a box jump was part of the CORE workout.  I can’t jump that high so I’ve always just used the small green boxes floating around the gym.  I’d say they are about a foot high but no higher than a foot and a half. However, today I didn’t have time to look for one of those and I spotted a regular albeit still not that high brown box.  Now on the green box I step up and down and just get it done with the newer more higher box I really had to STEP up!!  I mean I had to work!  I was proud of myself because when faced with a rush of time instead of stopping to get what was comfortable I stepped out of that comfort zone!

Today’s milestone was using an actual box and I don’t care that it’s not the tall one, it’s brown and not green!  Hope you have an awesome year!

Wednesday January 3, 2018

Ahhh how I love to RUN!  (Can you read the sarcasm in that sentence??)

Today’s WOD consisted of two of the things that I love to hate.  Running and Power Cleans.  I don’t like running because I can’t do it very well yet.  Notice I used the word YET. Because one of these days I’ll be able to get my body to do wonderful things like running!!  And last, but not least, the Power Clean!  I just can’t get that move down and I watch videos and like a creeper I watch others in the gym and I still can’t get that clean movements.  I’m trying though and that’s another thing that I’ll get my body to do well, one of these days!


I have to admit that I used a low weight for my Power Cleans, but that’s because I want to do them well and not struggle.  I was at 55 pounds and that is a comfortable weight for me.  The running is what really slowed me down. That, and stopping to watch Trace Camacho crush it!  I mean that boy is super-fast, but anyway I digress.  I finished off at a perfectly reasonable time, in my mind at least.  37:31 was the time and let me just say that this looked way easier than it was!  Oh well let keep on keeping on folks!

Thursday January 4, 2018

Some of the things I really don’t like to encounter in this world of mine are bears in the woods while camping and bear crawls, especially ones that involve dumbbell’s!!

Take a look at the madness they came up with. And by they, I mean DREW because this has his name written all over it!

Now let me point out some things for you before I go off on my rant.  I was about 15 minutes early and I sat and watched as some of the most bad asses of all bad asses in my world struggle!  I almost wanted to get in my car and roll, but I stayed, and boy am I sore.

I have to say that I’m a little glad I didn’t take off because I wanted to work on the Push Press.  It’s not one that I’ve done a whole lot, but I know that I’m getting stronger and I want to see how far I can push myself.  I was working with Renee as my partner and she’s a little bitty thing, but I think we worked well together because I pushed her to try heavier weight.  She got up to 60 pounds and she told me that the bar on its own was all she’s ever done!  I got up to 80 pounds, but I know that if I take some time, maybe at Open Gym, I can get higher.

And then came the torture…I mean come on!  The 12 minute mini grind was tough but I think these are the most rewarding because you’re not going for time, you’re working hard for 12 minutes regardless if my bear crawl looked more like a bear who’s been shot and is seeking shelter rather than a bear crawling leisurely across the forest!  I mean, come on, but you know what, I got through it. And it was hard and I’m sore, but I did it!!

It’s the end of the week and I really do hope to see you all at the next WOD!!!


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

Jen Wirth | January 15, 2018 | no comments
Yvonne’s Adventures in CrossFit. ~ The Journey Continues ~ Dec 4-7, 2017

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

Jen Wirth | January 10, 2018 | no comments
“I love climbing ladders…” Yvonne’s Adventures in CrossFit 11.25-12.1

“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



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

Jen Wirth | December 19, 2017 | no comments
Turkish Get-Ups, Curtis-P’s and Front Squat PRs – More Adventures in CrossFit, Nov 13-17 With Newbie Blogger Yvonne!

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…


Image source: https://www.ahealthiermichigan.org/2011/01/06/turkish-get-up/Today’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!”

error: Content is protected !!