Been an AWESOME week - Friday workout - Upcoming at WildFire

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Been an AWESOME week - Friday workout - Upcoming at WildFire


It’s been an awesome week at WildFire CrossFit!

We’ve had some tough workouts, we’ve seen all kinds of Personal Records, and in general, we’ve been hearing some INCREDIBLE results!

Great job athletes, and keep up the incredible work! Your great results will help inspire so many others!

Thank you, Coaching Team! Your passion and commitment to the members of the Community makes such a difference!

And the week’s not over yet!!

The Coaches have done a great job organizing the Winter Brawl this Saturday at WildFire!

This is one of the many things that makes the Community of CrossFit GREAT!

Invite friends and family to come watch all the action and excitement, ONLY at WildFire CrossFit!

The Adventure Re-Begins with WildFire Boot Camp this January 6th 2018

Two years ago, we started a Boot Camp that has helped so many of you find success in your fitness journey.

We are taking everything that’s amazing and adding a WildFire!

We are excited to bring you the WildFire Boot Camp on January 6th2018!

Remastered to give you the best experience as you begin your fitness journey! Registration will be open soon so contact us TODAY to reserve your spot!

Today at WildFire….

We are going to work some Olympic Lifting today with a Snatch Complex.

It consists of a Snatch High Pull and then a Power Snatch.

The Power Snatch is performed by taking a barbell from the ground to overhead in one fast movement. While you will still drop under the bar, you must keep your hips above parallel of the knee unlike the Snatch, where you must squat below parallel.

The reason we are working on the High Pull first is because that is where all your power is generated.

In both the Clean & the Snatch, the number one fault is that people bend their elbows early. When the elbows bend, the power ends.

Our legs can generate significantly more power than our arms. The Snatch is designed so that we lift with our legs, and continue that upward motion, keeping our arms straight until our hips are fully extended and our shoulders are shrugged.

The Snatch High Pull will help you practice that as well as build power and speed that will help in everything you do.

My first CrossFit Coach always used the analogy of Golf. Golf is a game that looks simple. Place a little white ball on a wooden tee and swing a huge metal club at it. Why wouldn’t it go 350 yards down the middle of the fairway every single time? Easy RIGHT? If you have ever hit a golf ball, you know….”Yeahhh…Not so much!!

Olympic lifting is similar in that great lifters, just like golfers, make it look easy. Doesn’t mean they hit every shot down the fairway, or make every lift. Just means that with practice, patience, hard work, and a positive attitude, incredible results can be achieved!!

And then, on to the workout….

It’s FRIDAY, so we programmed a CrossFit Class in “Isabel”, which is, 30 Power Stanches For Time.

Many athletes have blazed through this workout. In fact, the top times in the world are under 1 min 45 seconds and the average time is just under 4 min 30 sec. with over 13,000 scores entered.

Whatever weight you choose, you should be able to do 10 reps in a row. When I say “in a row”, you may still dump the bar, just pick it back up as soon as it stops moving.

Be sure to get under it. By the half way mark, you will quickly realize why it’s important to drop under it and use gravity to your advantage.

I am not a big fan of setting up the weight on the bar so you can drop it if you need to. When given the opportunity, it is human nature to take the easier path.

The only magic there is to getting results quickly is being able to push the boundary and challenge yourself, and as long as your form is on point, make the weight a challenge.

That being said, you should be able to get through this workout in under 10 minutes to achieve the stimulus we are looking for. So if at the 5 minute mark, you are halfway or less, it would probably be a good idea to drop some weight and go faster.

Have a BLAST with this one guys!

Be sure to record your score in Beyond the Whiteboard.

You will see it again, and I want to hear that Bell ringing LOUD & PROUD all day long with all the new PR’s on Isabel!

Friday, December 15, 2017

Warm Up: Row 250 or Run 200

Overhead Stretch on Wall – 1 Minute
PVC Pass Throughs – 1 Minute
PVC Overhead Squats – 10 Slow Repetitions

With Empty Barbell
5 Good Mornings 
5 Back Squats 
5 Elbow Rotations 
5 Snatch Grip Push Press 
5 Overhead Squats
5 Snatch Grip Deadlifts

Then with an empty barbell: 
Burgener Snatch Warm Up

1-3 Down & Up
4-6 Elbows High & Outside
7-9 Muscle Snatch
10-12  2” 4” 6” Drop (from hang position snatch with different levels of the drop)
13-15 Snatch

Snatch High Pull + Power Snatch 1x2 at 40% 1RM 
Snatch High Pull + Power Snatch 1x2 at 50% 1RM 
Snatch High Pull + Power Snatch 1x2 at 60% 1RM 
Snatch High Pull + Power Snatch 1x2 at 70% 1RM 
Snatch High Pull + Power Snatch 1x2 at 80% 1RM 
Snatch High Pull + Power Snatch 1x2 at 80% 1RM
Rest as needed between sets

WOD: “Isabel”
30 Snatches for Time
Rx: 135/95

Scaled: 95/65

*No RX+…just go faster

Burn: 60 Single Arm DB Snatches 50/35

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