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

Jen Wirth | September 11, 2017 | no comments
Yvonne’s CrossFit Journal – Special Edition – Two Weeks of Workouts!

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

Week A: August 28 – September 1, 2017

Monday August 28, 2017

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

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

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

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

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

Wednesday August 30, 2017

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

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

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

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

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

Thursday August 31, 2017

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

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

Friday September 1, 2017

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

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

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

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

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

BONUS BLOG! Another Whole Week of Workouts:

Week B: September 5 – 8, 2017

Tuesday September 5, 2017

Death by Back Squats!

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

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

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

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

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

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

Wednesday September 6, 2017

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

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

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

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

Thursday September 7, 2017

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

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

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

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

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

Friday September 8, 2017

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

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

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

Oh wait there’s more…

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

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

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

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

 

Yvonne’s CrossFit Journal: August 21-24, 2017

Jen Wirth | September 2, 2017 | 1 comment
Yvonne’s CrossFit Journal: August 21-24, 2017

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

By, Yvonne Moreno

08/21/2017

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

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

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

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

8/22/2017

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

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

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

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

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

“Try it,” Jen said.

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

I FREAKING JUMPED ROPE!!!

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

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

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

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

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

Well hot damn…I can jump!!!!

8/23/2017

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

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

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

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

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

8/24/2017

Barbell Hour!

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

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

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

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

 

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

Jen Wirth | August 28, 2017 | no comments
Yvonne’s CrossFit Journal – August 14 – 17, 2017

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

By, Yvonne Moreno

August 14, 2017

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

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

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

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

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

August 15, 2017

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

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

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

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

August 16, 2017

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

August 17, 2017

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

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

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

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

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

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

Jen Wirth | August 18, 2017 | no comments
Yvonne’s CrossFit Journal – August 8 – 11, 2017

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

Wildcat CrossFit’s Weekly Newbie Blog

By, Yvonne Moreno

Iron Yoga

Namaste!

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

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

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

Monday August 8, 2017

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

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

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

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

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

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

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

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

Tuesday 08/08/2017

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

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

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

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

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

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

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

Wednesday 8/9/17

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

 

 

 

 

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

Jen Wirth | August 10, 2017 | no comments
Another Week in the Life; More Adventures of a Newbie CrossFitter

Newbie Blogger Yvonne:

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

By, Yvonne Moreno

August 1, 2017

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

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

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

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

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

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

& I hope to see you at the gym!

August 2, 2017

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

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

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

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

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

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

August 3, 2017

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

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

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

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

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


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

 

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

Not Such a Newbie Anymore: Happy 1-Month CrossFit Anniversary, Yvonne!

Jen Wirth | August 2, 2017 | no comments
Not Such a Newbie Anymore: Happy 1-Month CrossFit Anniversary, Yvonne!

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

by, Yvonne Moreno

Barbell Hour

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

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

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

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

Monday July 24, 2017

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

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

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

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

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

 

Tuesday July 25, 2017

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

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

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

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

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

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

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

This week marked my one month CrossFit anniversary.

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

 

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Newbie Blogger Yvonne: Another Week in the (Wildcat CrossFit) Life!

Jen Wirth | July 31, 2017 | 1 comment
Newbie Blogger Yvonne: Another Week in the (Wildcat CrossFit) Life!

Another Week in the (Wildcat CrossFit) Life!

Monday July 10, 2017

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

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

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

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

Wednesday July 12th

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

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

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

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

Friday July 14. 2017

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

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

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

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

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Newbie Blogger Week 4: Featuring Women’s CrossFit (aka ‘MomWOD’) and our Free Sunday Community Class

Jen Wirth | July 14, 2017 | no comments
Newbie Blogger Week 4: Featuring Women’s CrossFit (aka ‘MomWOD’) and our Free Sunday Community Class

This is my fourth week at Wildcat CrossFit.  I’m feeling so good about myself and that’s where it starts people!

July 3, 2017 MomWOD

OMG, these Moms are no joke!  So I had a day off on Monday and decided to join an earlier class.  MomWOD offered childcare so my son and I headed into the gym.  Once I got my son settled, I walked over to start the class and our coach Laurie knew who I was right away.  The one thing she did say to me was that some say that Mom WOD is a little bit tougher then a regular class and I am not going to disagree with her.

Today’s warm up consisted of a nice 400 meter run or 400 meter row, bear crawls, inch worms, lunges, knee hugs, quad pulls, Frankenstein’s and burpees.  Boy was I warmed up!!  Laurie was right there with me as I stumbled through all these.

“…today I managed to push my limits.”

Strength was a tough one today. Not because of the set which was 6,4,2,1,6,6, but because today I managed to push my limits.  Thanks to Laurie I pushed myself to 70 lbs for my set of one.  I also let the training bar go today and started using the ‘ladies’ 35# bar.

Laurie made sure that I wrote all this down.  I’ve seen people writing their stats down around the gym, but I never thought it was important to me.  Folks, writing all your stats down is really important.  It’s important because you need to know what your limits are today so you can push those tomorrow, within reason of course.  So today I pushed my limits and I was so damn proud of myself!

The MetCon today was 4 rounds of 200 meter run, 15 push press and 15 back squats.  I did my 200 meters on the row machine which was a little bit easier for me, and it ensured that I actually kept my body moving. You see, when I “run” I have to make frequent stops to catch my breath.  Man, I woke up so very sore from those Back Squats!  I think it’s because it was my first time using the heavier bar.

Laurie was awesome and I wish I was available to take more classes with her.  My son Jason loved coming with me to the gym and I’m glad that he got to see what Mom does when she goes to the gym to workout.  His favorite part was the giant goldfish in the Wildcat Aquarium.

  1. aquarium clip


July 5, 2017

So remember the last time I told you that we did a Kettlebell 400 meter walk and I felt like I could have used heavier weights?  Today’s ‘Core’ portion of the WOD was my chance to walk with heavier weights. I chose 16kg; that’s 35.2 lbs!!!  All I have to say is that I’ve found a new thing I love to hate!!

The warm up today was nice 400 meter row some lunges and inch worms.  I can’t even believe that I’m saying this but I’m getting used to the warms ups.  They sure make me remember how out of shape I am, however they also make me strive to complete them.

I do have to say that I’ve had a lot of people tell me what I good job I’m doing even though I know I am miles behind the curve.  I stay humble and I appreciate the support, but inside I am smiling like a idiot!

Strength and Capacity today focused on Deadlifts, Power Cleans, and Push Presses.  As of Monday, I’ve started using the ladies 35# barbell.  I was using the 15# training bar up until then.  For Strength I hit the 65lb mark but scaled it down to 55lbs for Capacity.  Drew had to work a little with me on my form, but I had done these movements before so there wasn’t much I needed to correct.

I didn’t finish all 5 rounds of capacity, but I got through four and a half in 12 minutes.  I was, however, the last one to come back from that 400 m Kettlebell walk with what felt like 100 lb weights.  Oh well you win some, you lose some, but you keep coming back, right?

Community Class

Sunday July 9, 2017

So I convinced my sister and my cousin to come in with me and give this thing called CrossFit a try.

Today, Laurie took us through a 20 minute AMRAP of 100 meter run, 10 box jumps, 10 sit ups, 10 push ups and 10 pull ups! Just a little workout for a Sunday morning!! That’s what I told myself when I saw the board.

We warmed up with a 100 meter run some lunges, some Frankensteins, and some stretching.

I ended up doing almost four rounds of the AMRAP.  I enjoyed the class but missed the normal WOD.  I followed up with my sister who has a regular gym membership, and she was tired or as she put it, “dead!”  I’m glad that she came to see what I’m so excited about.  I work hard and I may not complete as many rounds as most people, but one thing is for sure, I work as hard as I can.

I would recommend that you give this Free Community Class a try.  It’s not like anything you have done before, and I can almost guarantee that you will feel like you really worked out after one of these classes.

This is my fourth week at Wildcat CrossFit.  I’m feeling so good about myself and that’s where it starts people!  You have to let everyone’s opinions go and believe in yourself and not be afraid because your body is lot stronger then you think.  Listen, I am not the strongest or the most coordinated or the best at anything but everyone at Wildcat has helped correct my form and has been there to cheer me on at every hurdle.  Thanks for that! And for joining me on my CrossFit journey!  Until next time.

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Newbie Blogger Post #3: A Week of WODs

Jen Wirth | July 12, 2017 | no comments
Newbie Blogger Post #3: A Week of WODs

“So today I walk in and I’m ready to do this again….”

Don’t look now, but I think that’s a baby bicep!!  I think I’m losing weight just by the sweat alone!  So the adventure continues, like I’ve said before I’ve committed to three times a week. However, if I can get in here more then that I definitely will!

Let me take you through my week:

Monday June 26, 2017

All soreness from my last class is gone and I miss it!  Ok just kidding I don’t miss it at all! Even still, I’m here and ready to go through it all over again.  Taylor was today’s coach.  As expected, this session was different from my last class.  I like that every coach has a different approach because it makes me ask questions.  Taylor started the class explaining the workout and the next thing I know she said, “take a 200 meter run.”  I was barely getting over the “run” word when everyone was passing me by to take their run.  I quickly took off at a run/walk pace.  As usual, everyone passed me by, but I didn’t let that discourage me.  By the time I got back, everyone was already doing lunges across the room.  This was my fear.  The last thing I wanted to do is slow the class down, but everyone waited for me.  I was the last one to finish the warm up, and no one was complaining.

For the strength portion she has us do a Push Press rotation of 8,5,4,2,8,8.  Yes that’s 6 sets each of 8,5,4,2,8,8!  I know it sounds kind of odd but you add a little weight at each rotation and by the time you’re doing your last 8 you can really feel it on your arms.  The Push Press was a little hard to do, but Taylor was right there with me helping me work through it.  Basically you start with the barbell at your collar and you push it up over your head.  I got up to 40lbs on this one.

The Metcon (Metabolic Conditioning) Portion was my favorite today.  It was four, two minute rounds with 1 minute break in-between AMRAP (As Many Rep As Possible); 15x Double-unders (jump rope) or 40 singles (which is what I did), and 5x Power Cleans.  I managed to do 3 rounds the first time, and 2 and a half the next three rounds.  Considering that fact that I carry a lot of weight, I think it was a good start.  My Power Cleans need a little work, but I’ll get there.  I ending up doing these at 35lbs.

I went home feeling like a boss. Ok, maybe just like a manager, but feeling great nonetheless.  Thanks Taylor for an awesome workout!  You made me run but it wasn’t that scary this time!  Thanks to all my workout partners today.  I’m sorry I was slow, but you got to see me in all my messy glory and you can go home and tell people you worked out with someone who didn’t give up even when she could have!

…my muscles are saying, “why the hell are you working us so hard!”  I just tell them to shut up and deal with it because I plan to live a long time and this means pain, sweat, and tears! 

Wednesday June 28, 2017

I’ve been feeling Monday’s workout in my shoulders and sides.  I think my muscles are saying, “why the hell are you working us so hard!”  I just tell them to shut up and deal with it because I plan to live a long time and this means pain, sweat, and tears!  People must think I’m crazy when they see me at a red light talking to my arm!!

So today I walk in and I’m ready to do this again.  I’ve lost all apprehension and now it’s like I can’t wait to see if they are going to make me run today!  I also met Noah today, he owns the gym along with Jen.  We chatted and he asked if I was here to do the WOD. I casually answered that, yes, in fact I was and was excited about it. Then Noah said four words that scared me a little…ok they scared me a lot:  “It’s a tough one today!”

Listen guys, for me every WOD so far has been a “tough one.” I remembered that I’ve made it through every other time, so I relaxed a little.  That was my bad because OMG, I was literally asking myself WHY at every point of this WOD.

We started off with a nice 400 meter run!  I say nice, but what I really mean is: “What the hell am I doing trying to run? I’m just going to walk really fast and try not to die… &^$%# 400 meter run!”  After the run, we followed up with a few stretching moves with the PVC’s and went on to practice our Power Cleans and Push Press with the PVC.  Then we grabbed our barbells and practiced, adding weight to get to our max.  So far I’m doing good.  I ended up at 45lbs, which is better then last week, when I was lifting 35lbs.  I was thinking, ‘No problem, this is cake,’ until the Work Capacity portion of the day started…

So get this, the lovely Lauryn explained that for this portion of the WOD we were doing 4 rounds of 4 minutes each continuous movement with one minute rest in between.  In one minute we needed to do 2 Power Cleans plus Push Press and then drop and finish the minute with burpees … BURPEES!!!  We did this every minute for 4 minutes, rested, and then continued until the 4 rounds were completed.  OH MY GAWD!!!

“Needless to say I did it
because I’m a rock star!
My burpees were messy and
on my knees, but I sure did it.”

By the end of the first round, that’s four minutes of lifting and dropping and jumping, I WAS DONE!!  That was the shortest 1 minute rest of my life and then I had to do it again!  Needless to say I did it because I’m a rock star!  My burpees were messy and on my knees, but I sure did it.  I thought I was dead by the end of the four rounds, but I still completed them!  This, my friends, was a tough one!

After we put our stuff up, the incredibly cute and sweet Lauryn told us to get some kettlebells and take another 400 meters!!  I grabbed some 9 pounders and politely asked her what she meant by “take another 400 meters.” She smiled and said, “Walk to the 400 meter mark outside with the weight taking as little rest breaks as possible.”

Lauryn’s so cute. I love her because she could be telling you to go flip the car over with your bare hands and no help … but she’s so sweet that you’d be like, “Ok, I’ll be right back,” smile and go do what she asks!  This cool down didn’t seem that hard…at first. But after the ‘16 minutes of Hell’ (as I am calling it), walking with extra weight, any extra weight, is going to be a little difficult.  In hindsight, I could have grabbed some heavier weight, but the 18 extra pounds still did me in.

I got home and thanked the heavens above that I love my CrossFit family, because I was cussing everyone out today (in my head of course), but I’ll be back on Friday!

Friday June 31, 2017

I’m feeling pretty good today, I had a little ache in my back from Wednesday’s torture class, er I mean Wednesday’s WOD.  I’m feeling even better because a couple of people came up to me and introduced themselves.  They mentioned that they read my blog and, man that felt good!  I met and got along really well with Anneth, who told me that she enjoyed reading it and, well this one is dedicated to you, my friend!  Enjoy!!

The lovely Taylor was our coach today and she said my most dreaded words…”let’s start with a 400 meter run!”  Even though the board stated it was a 200 meter run, this cute little lady said 400 meters!!  So I ran/walk, and hated every minute of it!!  Do you see a pattern?

I’ve never done Overhead Squats with weight before, so I was looking forward to trying these and guess what?  I crushed it.

Today’s strength portion was 4 rounds of 4 Overhead Squats, increasing the weight each round, 5 T-Spine Rotations and 10 PVC pipe pass-thrus.  I’ve never done Overhead Squats with weight before, so I was looking forward to trying these and guess what?  I crushed it.  My new friends, Anneth and Marion also did that Overhead Squat justice!  My technique was a little wonky, but Taylor set me strait and I corrected it.  Below are some pictures of the girls and myself.

Today’s work capacity was intense.  I don’t think I’ll ever get used to these 9-15-21 sets.  For these sets we did Deadlifts and dumbbell Thrusters.

With the Deadlifts, you start with the barbell on the ground with your back straight you lift straight up to your hip, then bend down straight, and back to the floor.  The Thrusters are done by using two dumbbells starting on the floor, back straight bend over grab them and put them to your shoulders, elbows tucked in, squat and thrust your arms up when you’re at standing position.

At 20 I told myself,
“What’s one more?”
And guess what? I did it.
I planned on giving up, but I didn’t.

The first set of nine were easy and I kept telling myself that I got this, but I so didn’t have this.  When I hit the middle of the 15 set, I was thinking that I was going to fall over.  My thighs burned, my shoulders burned, my hands ached.  On the last set I was thinking that if I did 15 I would be fine.  I broke it down and did these in fives with a small pause in between.  When I got to 15 I told myself that it was just 5 more and I’d be ok doing 20.  At 20 I told myself, “what’s one more?” And guess what? I did it.  I planned on giving up, but I didn’t.  My time was not the best, but coming in at 10:03 minutes I was smiling pretty big!!

After I rocked at the capacity, I was chatting a little with Taylor and told her a little about me and my concerns. She assured me that I was doing an awesome job.

You guys you have to give this CrossFit thing a try.  Every class this week has been different and has pushed me beyond what I thought my limits were. 

I’ve met some awesome people and I’ve never felt this great about myself.  My first full week and it won’t be my last!  Have a great weekend and remember that on Sunday mornings Wildcat CrossFit offers a Free Community Class for anyone to come in and check out this wild, intense and awesome ride I’m on!  You can check out all the class schedules online, hope to see you guys at the gym!

 

Newbie Blogger Yvonne: Week #2

Jen Wirth | June 29, 2017 | 1 comment
Newbie Blogger Yvonne: Week #2

Let the Adventure Begin …

By, Yvonne M.

 

So I’m sitting in my car contemplating driving away from the gym and never looking back because today is my first real CrossFit class. I mean, I took the Foundations Classes, but those were mostly learning. Today it’s no longer learning time, it’s doing time!

I muster up the little bit of courage I have and get out the car and prepare myself. As I’m walking to the door, Lauryn runs by smiles and waves, and as I walk in the door, Jen looks up and smiles. This is why I came in! Guys, these coaches are the best. I’ve never walked into a gym and had as much support as I do walking into Wildcat CrossFit!

So Jen takes me through the schedule and it’s pretty basic. I can come in and join any of the classes on the schedule, or I can come in to Open Gym time and work on my technique. I’ve already committed to do at least three classes a week, but I also want to try everything else the gym offers. With that said, welcome to my journey. I am committed to trying everything and I want to bring you along for the ride.

Friday June 23, 2017

As nervous as I am, I have to believe in myself. I just have to jump in and take it step by step. I mean, what’s the worst that can happen? I might not finish a round or I might not be able to do an activity correctly, but I’ll learn and get stronger, right?

Our coach today was Ryan. I know Ryan from Foundations. He’s the one that made me run, and I don’t run. But you know what? When I couldn’t run and had to speed walk, he was right there to tell me what a great job I was doing! Ryan is alright by me! On the board was today’s workout. When I walked closer to get a better look, I died a little inside.

 

I present to you the WOD (Work Out of the Day.) They want me to do this rotation, ME! Now let me explain for those of you that are new to this CrossFit world as I am. All these rounds are continuous. These are quite simple moves yet when you tie them all together they work out parts of your body that you didn’t even know you could work out.

The warm up was a little challenging for me because I can’t really jump rope, not because I don’t know how, but because I carry a lot of weight and it hurts. I modified it by eliminating the rope and did alternating jumps using the balls of my feet. This made it easier because the rope kept getting in the way of my slow jumping feet. That’s what so great about this experience, I didn’t feel obligated to be as good as everyone else. As long as I try, I’ll get there! The air squats came easy to me because I rock at squats, but those mountain climbers made me breathe harder and sweat, which is the idea. I was hitting the water hard and that was just the warm up!

The strength portion of the day was pretty basic overhead squats, adding weight after every round, which I felt right away. My legs remembered the squats from Foundations class right away. These legs of mine are going to be looking gorgeous in no time at all!

I made a new friend during this round. Kara has been doing CrossFit for about 6 months and she couldn’t believe that it was my first day. I knew I liked for her a reason! 😉 Check her out, she’s doing her first overhead squat without weights, the weight gets added on as the rounds progress. We ended up squatting with 40lbs on the bar, she’s a rockstar!!

So the next part was the part that almost killed me! I mean three rounds of each exercise? Are you nuts? This is when I tested my body to it’s limit and it turns out that my limit was higher then I thought!

Again I omitted the jump rope but I still jumped 200 singles at each round so there’s that! The wall balls were kind of challenging … because I was doing them wrong for the first few throws. Ryan quickly came over and helped me correct that. By this round, my squats weren’t as low as they were the first round, but nonetheless I was squatting and standing while tossing the ball. After the last round, I took my cool down walk with my new friend Kara, and she commented on how impressed she was that I knew all the basic moves for it being my first class. I thanked her and told her that it was due to my awesome coaches from Foundations Class that helped me learn the correct form. As I walked into the door and put my stuff up, I was walking on cloud nine because I’d completed my very first CrossFit class!

You guys, I was feeling so good about myself and I really can’t put into words how proud of myself I was at that moment. I want to thank you for coming on this journey with me. I wish everyone could feel as good as I feel right now.

I know it’s just the beginning, and as I keep going it will get a little harder and I will have to push myself a little more. Considering how good I’m feeling about myself right now, I just know that I can do it. I had to take a picture after my first WOD, sorry I look a mess as I’m usually a lot cuter then this but I like this look because it’s my victory look!

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