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

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

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

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

Then We Sent our Teams into Battle!!!

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

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

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

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

 

And We Cheered Them On!!!

Our Teams Did Awesome!!!

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

 

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

What a great team we make, Wildcats!

 

 

 

WHY WE SHOULD ALL BE PRACTICING THE OLYMPIC LIFTS

Ryan Barlow | January 17, 2019 | no comments
WHY WE SHOULD ALL BE PRACTICING THE OLYMPIC LIFTS

Why We Should All Be Practicing The Olympic Lifts

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

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

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

Sincerely,

Ryan Barlow, CF-L2

 

 

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

Welcome Aboard, Coach Jeremiah!

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

 

Jeremiah Parvin, Coach
Meet Coach Jeremiah.

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

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

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

Why I LOVE Working with Kids by, Coach Baily

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

Why I like love working with kids

By: Coach Baily (Coach B)

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

Announcing our Teen Class Starts Feb. 5th

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

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

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

Fancy Footwork during your Lifts, with Coach Ryan

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

Fancy Footwork during your Lifts, with Coach Ryan

by, Coach Jen

Check out the latest video on the Wildcat YouTube Channel.

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

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

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

Start at the bottom, if you will.

Interested in learning more?
https://www.wildcatcrossfit.com/olyone-olympic-weightlifting-series-coming-to-wildcat-on-february-5th/

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

https://tinyurl.com/olyonesignup

 

MONDAY, JANUARY 14TH 2019

Ryan Barlow | January 13, 2019 | no comments

A) FUNCTIONAL BODYBUILDING (FOR WEIGHT):

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

SUPERSET WITH;

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

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

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

B) POWER METCON (FOR TIME):

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

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

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

MEET COACH RYAN (AGAIN!)

Ryan Barlow | January 10, 2019 | no comments
MEET COACH RYAN (AGAIN!)

 

Meet Coach Ryan (Again!)

I am writing this post in spite of the fact that many of you know me reasonably well already. And yet there is always something more to learn. I believe that as humans, we are more similar than we are different. Hopefully, through this short bio, you can find some common ground or a shared experience that will let us connect on an even more personal level.

It all started in the late summer of 1991. I was born Ryan Andrew Barlow at the Yale-New Haven Hospital in New Haven, CT. I was the third child of my parents, Richard and Lynn, and the last one that they planned (a fact I like to remind my younger brother of when he gets on my nerves). I don’t remember much about my time in Connecticut, because before I could do much of anything useful my family relocated to a significantly warmer climate: Phoenix, Arizona.

As a young child, I was never into sports. Despite my parents’ best efforts, I showed a complete lack of interest in most physical pursuits. I instead took to reading, playing with Legos, and solving puzzles. The first “sport” I played competitively was chess. By sixth grade I was highly ranked within my age group, competing at USA Nationals that year in Atlanta, GA. When middle school ended and I moved on to a large public high school I became acutely aware of how uncool my hobbies were (though I still regret giving up playing chess competitively). This was the first time I really worked hard to sow new relationships and step out of my comfort zone.

My freshman year I joined the wrestling team and I am pretty sure that my mother has since destroyed every scrap of evidence. I was a woefully poor wrestler, completely unfit for the sport due to my very above-average height and, at that time, below average weight. However wrestling did teach me a few things; I learned how to better control my body, I became significantly more conditioned, and began to understand the advantages of physical strength. During my sophomore year I started hanging out with some boys that were on the Junior Varsity basketball team. The season was already underway, but they invited me to play at the park after school and on the weekends. Soon after, they told me that I should join their travelling club team. This was the first time I really loved playing a sport. I enjoyed every second of playing, learning how to shoot, dribble, and pass. It took a while for me to feel comfortable on the court, but I never gave up. By my senior year, I was playing varsity basketball on one of the best teams the state.

Fast forward through college, where I spent the majority of my time studying or partying and abusing my body in a multitude of new and entertaining ways. I found myself working a lucrative, though mostly sedentary, desk job down in Tucson. My body was changing in a not so positive way. I was slower on and off the court; I was ready for a new routine. Enter Wildcat CrossFit. I had done only one CrossFit workout prior to walking through the doors of Wildcat at a small community center in Vernal, Utah. It had left an imprint on me though. It was devastatingly difficult, yet even more fun. After the workout, the best athletes in the class did not just pick up and leave, instead they stayed and cheered on the other athletes, congratulating them and giving them high-fives and fist bumps when they finished their last rep. It was a unique experience. It reminded me of the emotions felt at the end of a tough basketball practice, the team exhausted yet proud of what they had just accomplished. I LIVE for that feeling.

I have now spent over three years as part of the CrossFit community chasing that same feeling after every workout. My life has become fuller and more rewarding with each passing day. In March of 2016 I took a leap of faith and completed the CrossFit Level One Certificate class, fully believing that I may never actually coach CrossFit. At the time my only intention was to make myself a more knowledgable athlete and better mover. It may have been the very best decision I have ever made. As I look back almost three years later, over 600 hours of coaching, countless workouts, dozens of friends, a few bumps and bruises, and an entirely new career, I am very proud of that decision. My life is better now than it has ever been.

My new mission is to serve others and inspire them to live their best life. Fitness has a huge impact on all areas of life. Every time you walk into the gym, high-five your friend or your coach, move your body with conscious intent and intensity, and end up lying in a sweaty heap on the floor, you are improving your health and in turn your life. I may not be the most knowledgable coach in the world (yet), but I do care deeply for the wellbeing of each and every one of my athletes. I will go to almost any length to see them succeed simply because I get no greater pleasure in life than watching others overcome obstacles, learn about themselves, and grow as human beings.

Part of executing that mission is to create and bring to you all of the knowledge and experience I currently possess in the form of special series classes here at Wildcat CrossFit. The first series, beginning next month, will cover the technical elements of both the snatch and clean and jerk. Participants will learn the finer points of the olympics lifts in a fun, friendly, and enlightening environment. Each class will cover a different portion of the lift culminating with classes where lifters will be challenged to perform the full movement with excellent technique at the highest load possible. Register now – classes start Tuesday, February 5th.

-Ryan Barlow, CF-L2

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