Putting it all together…
By: Coach Tiffany Divelbiss
Every October we celebrate another year of WildFire CrossFit. We opened to the public October 1, 2012. We will celebrate together as a community on October 21, 2017 FIVE amazing years as a community built around fitness and helping people to live their best lives. Each year we look at ways we can keep improving our program and evolving as a community.
You will notice this week that we have layered our programming to have 4 tracks.
- Rx: Will reflect more of an Elite or Rx+ programming.
- Scaled: Will give direction and a plan for those that are not doing the Rx and yet still be able to have a standard for weights and movements.
- Burn: Will be a “No Barbell” version of each day’s workout. This opens our Burn program to all our classes throughout the day. THAT’s RIGHT!! – Now, you will be able to attend any of our CrossFit classes and do the workout “Burn” style.
- Bodyweight or “At-Home”: This makes it easier to follow along with classes even if you are not able to make it into the gym. It also gives a great alternative version of that day’s programming for athletes recovering from injuries or just getting started with their fitness.
We will also be posting our entire weeks programming so you will be able to strategize with your coaches on the days you come in to maximize your results.
REMEMBER to mark your calendar for the 5 Year Anniversary Party at WildFire CrossFit on Saturday, October 21st at 6:30pm, ask a Coach if you have any questions about the new programming tracks, and have a GREAT week from the WildFire CrossFit Team!
Monday, October 9th, 2017
RX: C2B pull ups and hand release push-ups, air squats stay the same
Scaled: Regular Cindy
Burn: Jumping Pull ups, regular push-ups and squats
At-home: Dips, push-ups and squats
Tuesday, October 10th, 2017
WOD: Deadlifts 5-5-5 at 85% of 1RM
Rx: 3×5 warming up in weight with 2 min rest in between
then 3×5 all at the same weight, ideally 85% of 1RM with 3 min rest in between
Scaled: Same although the focus would be to get scaled athletes to have an awareness of the typical RX weights of Deadlifts in benchmark workouts so 225#/155#. This gives them a target to shoot for especially if they do not know their 1 rep max.
Burn: use kettlebells or dumbbells and then do higher volume so it will be 3×5 moving up in weight with 2 minutes rest in between and then 3×10 at the same weight and 3 min rest in between.
At-home: Single leg deadlifts 2x 20 (10 each side)
Wednesday, October 11th, 2017
WOD: 12 min AMRAP
3 Burpee Box Jump Overs
3 Ring Dips
100m Waiter’s Walk Right Arm 50/35
100m Waiter’s Walk Left Arm 50/35
3 Burpee Box Jump 8”/4”
3 Box/Bench Dips
100m Waiter’s Walk Right Arm 35/26
100m Waiter’s Walk Left Arm 35/26
3 Burpees onto a plate 45#/25#
3 Parallete Dips
200m Overhead Plate carry 45#/25#
3 Diamond Push-ups
10 Hollow Rocks
Thursday, October 12th, 2017
Strength: 1 strict press–2 push press – 3 push jerks= 1
5 sets of this working up to a weight that is slightly heavier than what they will use in the WOD
Rx: Heavy Grace 155#/105
Scaled: Classic Grace 135#/95#
Burn: Med ball Clean & Jerk 20#/14#
At-home: 10 rounds of 3 squats/3 sit ups/3 push
Friday, October 13th, 2017
13 Rounds for Time
100m Row or Run
5 Thrusters 95#/65#
Scaled & Burn:
100m Row or Run
5 Wall Balls 20#/14#
100 Vertical Jumps
5 Lunges (R + L=1)
Saturday, October 14th, 2017
RX (Throwdown): Front Rack Lunges for distance with increasing weight
5 sets of 50 meter walking lunge moving up in weight each set
Plus a WOD
Burn: 5 sets of lunges with KB or DB + a WOD