We have another awesome week of programming for you at WildFire CrossFit!!
THIS WEEK at WildFire:
Remember to wear or bring Long Socks Monday (Nov 6th)
It’s NOT too late to participate in the Holiday Lean Out – 30-Day Fat Loss Program
If you still want in, text: “I want to Lean Out” to 480-626-0905 TODAY
Movie “Only The Brave” THIS weekend!
We also have athletes competing and we will let you know when and where.
LAST WEEK RECAP:
We did a lot last week, including a couple of Benchmarks.
We started with Deadlifts & Diane, passed through The Ghost, benched with Lynn until
the Single Arm Overhead Squat took us into a jumping core chipper and then we finished it off, getting our hop on before mastering the cluster.
Then, on Saturday, Endurance got clever with their Goblets, CrossFit took on Dumbbell Snatches with the Farmer, Throwdown Cutis-P’d their Snatch and finished with the Master’s Final WOD, and Oly got their lifts on. Sunday was a perfect day to take on Zeus!
At WildFire, we always want to make sure you have programming that is fun and creative, and helps everyone get the results they are looking for. We do that by keeping all 10 areas of fitness in mind, and there is nothing left up to chance.
There’s always a juggling act to make sure we have the right combination of strength, skill, and cardio in our workout to stay well-rounded. Programs like Beyond the Whiteboard help us keep track of what areas we need to work on and even when we have done each exercise.
One thing is for sure though, we always have the best intentions and YOUR goals are OUR goals.
We are proud of this programming and what we have put together for you.
We are also always open to feedback and ideas.
If you have seen a workout, an exercise, a skill progression, or anything else that you would
like to see added into our classes, PLEASE share it with us via private Facebook message or send us an email.
The new programming track is now available in Beyond the Whiteboard. These workouts are
designed to be done in addition to class. Have fun, hit hard, and work together!
Final Note before I get into the week:
Sunday 9:30am was Awesome yesterday, and a lot of fun to coach.
They took on a brutal workout in Zeus.
We have always stayed away from workouts like that in the past because athletes would have
to either change out the weight or use a 2nd barbell.
Adding that stimulus is important for a well-rounded program, and today, these guys did an
outstanding job of working together, being aware of each other, and pushing each other to finish.
It’s this kind of teamwork that will allow us to push the envelope and give you guys the challenges
you need to be your best! GREAT JOB SUNDAY CREW!
Let’s start it off…
Monday, November 6th 2017
BE SURE TO WEAR OR BRING LONG SOCKS TODAY
Obstacle Race season is already underway, and with many of our athletes wanting to work on rope climbs to prepare for the Rugged Maniac on November 18th, today’s the day!
3 Rounds For Time Of
50 KB Swings 53/35
5 Rope Climbs
This workout is a great combination of strength and endurance. The volume of a compound exercise like Kettlebell Swings and a full body exercise like Rope climbs will tax the body while the run taxes the legs.
Whether you are excited about flyin up and down the rope or are still looking to get your feet off the ground, we will have a few good alternatives to help get you started.
Break the Kettlebell swings into big sets. Ideally, 2 sets of 25 reps with a short, 10 sec rest.
If you find yourself breaking every 10-12 reps, keep those breaks short, like 3-5 seconds.
Pace the run so when you come in, you can jump right up the rope.
Work on using the legs on the rope climbs. The less pulls the better.
Back Squats 3-3-3-3-3
Tabata Double Unders: 30 sec on and 30 off for 10 Rounds
Tuesday, November 7th 2017
Tuesday, we are going to begin with some skills and drills to help build your speed and explosiveness in your lifts before getting into an Olympic Lifting Complex.
Most of you have heard of the Bear Complex for the Clean & Jerk. Today, we are going to be doing the Bear Complex for the Snatch.
Snatch Bear Complex
1 Complex = 1 Power Snatch > 1 OH Squat > 1 Snatch grip behind the neck Push Press > 1 OH Squat
And just like the Clean & Jerk version, there is a faster way to go through this complex.
The advanced version:
1 complex = 1 Squat Snatch > 1 Snatch Balance
7 Sets of 7 Reps
Work up in weight. Must do 7 in a row.
Rest as needed between sets
Burn: 1 complex =
1 Right Arm Dumbbell Snatch
1 Right Arm Dumbbell OH Squat
1 Left Arm Dumbbell Snatch
1 Left Arm Dumbbell OH Squat
Rest as needed between Sets
This Complex is a Strength workout with a Cardio Burn. The design is to be able to do 7 reps in a row, with complete range of motion.
This workout will build strength as well speed and agility under the bar.
10 Sets of Bar Muscle Up Complex
Rest 1 Min Minimum after each Complex
1 Complex = 1 Pull Up > 1 Chest To Bar Pull Up > 1 Bar Muscle Up
Wednesday, November 8th 2017
It’s going to be a Gymnasty kind of day, and no, I’m not talking about your odor trail when you get done working out…
After we get your muscles loosened up and your blood pumping, we are going to do a gymnastics strength EMOM, alternating between Handstand Push Ups and Pistols.
Then, we’ve got pushups for all skill levels along with everyone’s favorite core exercise, toes to bar, in a 3 min “Chief” style workout.
Strength/Skill: 12 min EMOM
Alternating 8 Pistols and 7 HSPU
For the pistols, you will do either 4-6-or 8 based on your skill level, scale, etc.
For the HSPU you will do either 3-5-or7 same thing in mind.
WOD: 3 min AMRAP 1 min Rest 3 cycles
10 Ring Push Ups
15 Toes 2 Bar
10 Push Ups
15 Toes 2 Bar
10 Push Ups (knees)
15 Lemon Squeezers
2 @ 65% | 2 @ 70% | 2 @ 75% | 2 @ 75% | 2 @ 80% | 2 @ 80%
Thursday, November 9th 2017
We have a fun little treat for your warm up today, and then we are hitting the weights for Deadlifts where we are going to work to find a 3 rep max.
Then, we are going to test your speed and stamina with Double Unders.
Working towards a 3 rep max.
Rest as needed between sets.
Rx: 300 DU for time
Classic Rx: 150 DU for time
Scaled: 50 DU for time
Burn: 500 singles for time
150 ft Handstand Walk
3 Sets of Max Effort L-Sits
Friday, November 10th 2017
We are going to end the week with a bang, and a workout that is really going to push your intensity to the limit.
In a workout like “The Chief”, by the time you are just starting to get air back into your lungs, you are going right back to work.
This workout is designed to get faster with each round. In order to get faster, you are going to need to work on your efficiency, and learn from your mistakes from round to round.
Each Round for Time
RX: 500m Row
10 Front Squats 155/105
Rest 3 min in between Rounds
**Each round is timed. Goal is to stay consistent and even improve your time over 5 intervals.
Focus is high intensity and quick recovery.
Classic RX: 135/95
Burn: Use KB for Goblet Squats 53/35
Axle Bar Power Cleans 5-5-5-5-5
400M Plate Pinch w/ Run Penalty
Saturday, November 11th 2017
We still have a few surprises in store for you, and we aren’t going to ruin it for you.
We will tell you that we will be doing Push Press in a Strength format in both CrossFit at 9am and THROWDOWN at 10am.