lucky 11 crop

Weekend, Events, & Programming for the week!

What a great weekend at WildFire CrossFit!

We had a full schedule on Saturday with Endurance leading it off. CrossFit Kids went through the obstacle course, before making room for the adults to play with CrossFit, Throwdown, & Olympic Lifting.

We also had 4 athletes competing at the Lucky 11 CrossFit Competition at CrossFit Forbidden in Scottdale.

Farhad & Damian teamed up as did Shannon G. & Lauren S. for the competition. They all did outstanding! Both Lauren & Shannon got PRs (Personal Records) in the front squat, and Coach Damian did 5 Front Squats at 225, 255, 265, & 275, all inside about 7 minutes.

They had a lot of fun and they learned a lot of things they can work on, so it’s a win all the way around!!

Events This Week:

Saturday, November 18th 
8am Boot Camp Graduation
Troop 025 celebrates the steps ahead in their fitness journey!

9am Holiday Healthy Recipe Potluck & Workout
holiday

 

Bring your favorite healthy holiday dish! We will supply the workout! Join us for friends, food, family, fitness, & fun!!

 

5k crowd
Join us Thanksgiving Day for the 5th Annual Turkey Day Adventure at WildFire CrossFit
8am 5K Run/Walk/Crawl
9am Workout
Come for the run, the workout, or both for a Family Friendly event to get your Thanksgiving off to a great start.

 

This week at WildFire

We have some fun and challenging work in the week ahead.

This week, challenge yourself to really go all out and get the most out of every class!

Overhead Sean Small

 Monday, November 13th 2017

Today, we are going to work on upper body strength. The Shoulder Press I s a strict movement and great for building strength and stability in the shoulders.

You will need that stability for the Push Jerk where we will work on dropping under the bar FAST!

Mid-Line Stability is essential in both these exercises. That’s why we are going to finish up with some Core Exercises. A simple classic in the Sit Up and a Gymnastics staple in the L-Sit.

The Tabata format allows us to work both aerobic and anaerobic capacities by incorporating organized rest after longer periods of activity.

Strength:
Shoulder Press 5-5-5
Push Jerk 3-3-3-3-3

WOD:
Tabata – 20 Sec On & 10 Sec Off for 8 Rounds
Sit Ups
L-Sit

mass3

 Tuesday, November 14th 2017

It’s that time again! When we get to light it up, push ourselves to the limit, and ring the PR bell when we crush our previous Baseline score!

For most of you, this was one of the first workouts you did in some way shape or form.

Being able to measure performance is one of the many things that makes CrossFit work so well. We use Beyond the Whiteboard to track scores and see our progress over time.

Today, you get to see how far you have come!

Remember, even if the time is the same and you are performing the exercises with a better range of motion, that is a huge win!

Be sure to ring that PR bell LOUD & PROUD today!!

Strong: The Open is Coming!

The last couple years, the CrossFit Games Open Competition has tested us with variations on the walking lunge.

Today we are going to finish up with a couple hundred feet of Dumbbell Front Rack Walking Lunge

WOD:
Baseline: For Time
500M Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Strength:
Dumbbell Front Rack Lunge
50ft – 50ft – 50ft – 50ft

outkast 5

 Wednesday, November 15th 2017

Olympic Lifting is all about using gravity to our own advantage. No exercise demonstrates that like the Hang Squat Clean & Med Ball Cleans.

As much as we want to work on getting under the bar FAST, remember, Slow is Smooth, Smooth is Fast!

After getting heavy with sets of 3 Squat Cleans, we are going to lower the weight and increase the intensity with an 8-minute burner. Med Ball Cleans & Ring Dips are going to be a perfect way to end the day!

Strength:
Hang Squat Clean 3-3-3-3-3-3

WOD:
8 Min AMRAP
15 Med Ball Cleans
10 Ring Dips

 

PENN

Thursday, November 16th 2017

What happens when Ultimate Fighting Legend, BJ. Penn, and CrossFit Founder, Greg Glassmas meet?

The answer is a FIGHT GONE BAD!

That’s right, it was BJ. Penn who went to Coach Glassman for a workout that would best mimic a 3 Round Fight.

This test of fitness will certainly work every muscle in the body and then some.

We will get a little strength work in before we ramp up the intensity.

Strength:
Push Press 3-3-3
Sumo Deadlift High Pull 3-3-3

WOD:
Fight Gone Bad
1 Min At Each Station for 3 Cycles
Wall Balls 20/14
Sumo Deadlift High Pull 75/55
Box Jump 24/20
Push Press 75/55
Row (Cal)
Rest

1 kamian

Friday, November 17th 2017

The thicker bar is only one of the reasons Axel Bar Deadlifts are more challenging. The bar is one solid piece of metal, so unlike a regular barbell, it doesn’t spin making it more awkward to handle.

Practicing with an Axel bar will make Deadlifts with a normal bar feel like a piece of cake!

Sprints are a great way to build strength in our legs as well as make our lungs stronger.

These repeats will also help you work on good running form too!

Strong:
Axel Bal Deadlift 5-5-5-5-5

Fast:
Sprints 10 x 100M with 90 sec Rest Between Each

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