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WOD Programming (7/13/2018)

Hi Wildcat CrossFitters,

We have started the next era in programming at Wildcat. As most of you have experienced this past week, the programming has changed subtly. We are moving back toward more traditional CrossFit method programming. This means a larger variety of movements and frequently, a distinct strength. component followed by a metcon. You’ll begin to periodically see the named, benchmark workouts like “Fran”, “Cindy”, “Helen” and occasionally a “Hero” workout. If these names don’t mean anything to you, stay tuned, they will. This programming will be fun, comprehensive, challenging and as always, scalable.

Schedule change note:
In addition to the changes to programming we are discontinuing the Advanced Training class. Our regular WODs will be “programmed for the best, and scaled for the rest” and we anticipate the advanced athletes will be challenged by this programming.

Right Here, Right Now. (7/8/2018)

Right here, right Now.

by, Coach Jen, RN

The year was 1999. The air was crisp; it was Fall. The time was around 11 pm.

I’d just gotten home from hanging out with my friend, Adam. My dog, Lucy, needed a walk. I grabbed the leash and took Lucy for a spin around the block. A few minutes later, I was the subject of a drive-by shooting.

I was living in a lovely west side neighborhood that I’d move back to again in a heartbeat. But this story is about the time I almost died there. And it does relate broadly to CrossFit, in case you are wondering. Bear with me.

As I said, it was late. It was dark. It happened fast. I saw the pickup truck stop at the corner up ahead of me. I saw the gun barrel come out of the open passenger window. I saw a spark flash at the mouth of the barrel.

I hit the dirt and rolled sideways behind a nearby bush, still holding onto the handle of Lucy’s retractable leash. She was all the way at the end of her tether, around 15 feet in front of me. I counted 4 shots. I stayed down. The truck turned north and peeled away.

I was alone on the street, in the dirt, behind the bush.

I got up. No bullet holes in me. Whew. Checked Lucy…no bullet holes.

This was before cell phones. I was more bewildered than scared right after. I dusted myself off a little more and walked home with Lucy. Then I called Adam on my land line to tell him what had happened to me since I saw him last. Adam’s the one who told me to call the cops. Oh yeah, why didn’t I think of that?

At the moment of the shooting, for some reason I can’t explain, I was in the moment. And as it turned out, I reacted perfectly, appropriately, doing exactly what I needed to do with my body in space and time. My instincts took over thank God I went with them.

The shock set in an hour or so after the cop left my doorstep, having shown me the four bullet casings he found at the scene. I started shaking when I realized how close I’d come to dying.

I was jumpy on our walks after that. Every time a car drove by, I’d tense up and start. I’d turn towards the car, wherever it was, and make sure there were no guns coming out the windows.

I walked in this state of hyper-vigilance for about two days. Then, on one afternoon stroll, while jumpily glancing over my shoulder to check a passing car for guns, I stepped off a tall curb without looking and came down hard on my ankle. I crumbled to the ground in pain. The station wagon I’d been suspicious of drove harmlessly by.

I sat on that curbside for 20 minutes. Lucy waited patiently for me to get up and limp us gingerly home. Sitting there, I realized that by preoccupying myself with what might happen, I’d lost track of what was going on right in front of me.

I was walking around on autopilot; worrying about something rare maybe happening to me again, at the same time I was blind to the danger right in front of me. I was pretty annoyed with myself, I must say, but also I had to laugh. I’d survived a shooting, and now I’d almost killed myself walking. Ok, that’s hyperbole, but my ankle did hurt really bad right then.

Worrying is imagining something bad happening.

Worrying is imagining something bad happening. What saved me on the night of the drive-by was not my imagination. That night I was relaxed, walking my dog; more or less paying attention to what was going on around me. Or as I like to call it, Enjoying the night.

This relaxed state of mind, and a stranger’s bad aim, probably saved my life.

Staying in the moment has always been a challenge for me, but I know from experience that that’s when I’m the safest and most effective, in general. It’s hard to remember this when life gets crazy and I feel like I’m never going to catch up. “I’ll live in the moment when I’m done with my To Do list! For crying out loud, I don’t have time to live in the moment.”

I wasn’t doing CrossFit back when this all took place, but when I started the sport 10 years later, I found a way to get back into this moment on a regular basis.

During a workout, I can feel every single muscle hollering out. Pain is the moment and I am inside the moment. I focus on my form, on each move as it is happens. I stop thinking about the laundry and the vacuuming and life’s other trivialities. I’m right there. In by body, working out.

Then the workout ends, the pain dissipates, and I’m still inside the moment for a while longer. I’m not stressed. I’m loose. I can take it as it comes. And I don’t have to nearly die or break my ankle again (*knocks wood) to appreciate the benefits of this mindset. That’s when I’m at my safest. That’s when I’m at my best.

Ah, look at the time. Looks like it’s time I get my shoes tied and get my butt to the gym.

See you there.

 

Fourth of July Schedule (7/2/2018)

We will be having our 7:30am class only on the Fourth of July. Go grill something!

Meet Jared, our new Facilities Maintenance Manager! (6/21/2018)

  What’s New at Wildcat? Meet Jared Wellman, our new Facilities Maintenance Manager!

Meet Jared! Wildcat’s newest staff addition! Jared is currently working a few hours each week at Wildcat as our Facilities Maintenance Manager. Over the next several months, he will be working closely with Coach Noah and learning the Ins and Outs of caring for and maintaining our historic, unique gym space.

Just this last week, Jared cleaned the aquarium, made sure the rowers were ready to go on last Friday’s heavy Row day…and sorted out our Kettlebells once and for all!

You might be thinking, Hey, this guy looks familiar!

You’re right!

Jared is a longtime Wildcat member along with his wife, Coach Baily! Welcome aboard, Jared!

Adventures in CrossFit, March 19-22, 2018 (5/25/2018)

More Adventures in CrossFit, March 19-22, 2018
by, Yvonne Moreno

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 as of late.  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 Round
8 Rounds
30 seconds Max Rep DB Push Jerks
30 seconds Rest

Third Round
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 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 some Power Cleans sometimes 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 reps for the AMRAP, which I think wasn’t too bad as it looks like the range was from 6-10 reps.

March 22, 2018

The Grind seems to be 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 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’ve 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

Ok, so as I said before, if you are losing your balance you need to reduce the weight.
I had trouble remembering that I needed to have a wider grip on the bar.  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 thinking, “We’re done!”
We weren’t done and 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!!

EatSmart: Profiles in Awesomeness (Pt. 1) (5/3/2018)

How did the EatSmart Challenge Team do?
EatSmart Profiles in Awesomeness (Pt. 1)

by, Coach Jen, RN

Results are coming in from EatSmart Challenge Team #1. As expected, people are seeing improvements. This week, we’re spotlighting awesome team member, Raelene.

“I realized in week two that I was changing my lifestyle,” Raelene reflects. With an initial goal of weight loss, the challenge has been an ongoing success. Since Raelene started the challenge, the scale has changed in the right direction by nearly 12 pounds, and she’s lost 5 inches in total body measurements. She has also noticed an increase in her energy level. “I don’t need naps like I used to,” she says.

Most nutrition programs expect individuals to make several dietary changes from day one. This can seem drastic and stressful to many people. The EatSmart program is geared towards helping you build a lasting healthy pattern into your life.

“The gradual approach was perfect,” Raelene says, describing the EatSmart Nutrition program. “There wasn’t so much pressure. You only had to focus on one thing at a time.”

Are you interested? Eat Smart Group Challenges are run a few times per year. But you can participate in the challenge on your own. Dialing in your nutrition is by far the best way of getting you heading in the direction of your goals, whatever they are. Click here to make an appointment for a Nutrition consult and find out how Wildcat nutrition coaches can support you in reaching your goals even faster.

Congratulations to the very first EatSmart Challenge Team! (4/20/2018)

We are so proud of our very first EatSmart Challenge Team! This group did fantastic !

They approached each weekly challenge with an open mind and supported on another along the way! Our goal is to help people learn to feed themselves in the best possible way to reach their health, asthetic, and performance goals. We teach you how to choose foods that will feed your body, and we take it one step at a time so that the changes you make are gradual, and sustainable, over time.

Check out the great foods that the EatSmart Team has been uploading to our private Facebook page throughout the 5 Week Challenge! Tasty!!!

Yvonne’s EatSmart 5 Week Challenge Update: (4/20/2018)

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, and I’ve learned a few things about myself during these past five weeks.   Some of these things I sort of knew, but wasn’t sure about. Others are completely new to me. 

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 (4/5/2018)

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.

Here is a picture from of one of the recipe videos that has been released as part of the 5 Week Challenge. Eating healthy doesn’t mean your food can’t be tasty!  Click this link to see the video

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!!

 

 

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