Registration for the CrossFit Games Open starts today. We’re aiming for 100% participation on this. There’s no excuse, absolutely none. This is what brings all the boxes around the globe together. There’s no such thing as I’m not good enough or I can’t do anything as prescribed. This is only 10$ and the workouts are just like any other workouts, scale accordingly and get better than you were yesterday, plain simple. We’ll be watching the announcement live and then hit the workout (There will be refreshments after obviously). For those a bit more competitive, you’ll have your chance to do the workouts multiple times. If for some reason you feel like 10$ is not worth it, we’ll pay for it (I doubt we’ll get to that). Seriously, this is a lot of fun and it is for everyone. One workout per week for 5 weeks. Let’s do this team!!!!
Make sure you book your one on one session. A lot of you did it already and we had great feedback. Not only this is a must for everyone, this is also great for us to get to know more about each one of you
The Pyro Weighlifting starts Saturday. Everybody welcome, this is a great opportunity to review olympic lifts and developing good foundations. You can sign in on Rhinofit
Strength
Deadlift
5-5-5-5-5
Target weight: 40/50/60/70 and 80% of 1rm
The goal of this strength session is obviously to go heavy but not to max out
METCON
5min AMRAP
Burpee over the box 20inch for everybody
Warm up
Rowing
500-400-300-200-100m
10 push ups in between each (That will cover our 50 push ups for the day)
METCON
For time:
4rds
10 goblet squats 53/35
10 situps
3rds
10 kettlebell swings 53/35
10 toes to bar
2rds
10 kettlebell hang squat cleans 53/35×2
10 knee to elbows
1rds
10 kettlebell thrusters 53/35×2
10 strict knee to elbows
Maintenance/Mobility
Couch stretch 3min per side
CrossFit total January 22nd
Scott’s workout Januar 29th
Skills/strength
Muscle snatch
1-1-1-1-1-1-1
Overhead squat
3-3-3-3-3
Pyro weightlifting starts Saturday January 14th at 1000 until 1200. 2 hours of lifting goodness, technique and programming overview for the 1st session
“Carse”
For time:
21-18-15-12-9-6-3
Squat clean 95/65
Double-unders
Deadlift 185/135
Box jumps 24/20
Begin each round with a 50 meter Bear crawl
Open gym at 1100
Yoga at 1200
Mark your calendar:
Pyro weightlifting start Saturday January 14th. Classes will usually be 1 hour but for the 1st one, we’ll do a 2 hour class. This will allow us to go over the programming, the class format (which will be a bit different than regular CrossFit classes) and this extra time will also allow us to go over technique for the snatch and the clean and jerk. This is included in your membership. If you’re serious about olympic weightlifting or just want to get better this is for you. Pyro weightlifting will be 3 times a week, Tues at 5pm, Thurs at 5pm and Sat 11am. It’s proven and guarantee, the programming works, do the work and you will get results. Be smart about stretching/recovery and you will be injury free
CrossFit total is Sunday January 22nd
Athlete of the year workout (AOTYW) is Sunday January 29th. Scott put together a great soul annihilator workout. Really looking forward to it
Yoga Saturday at 12. You don’t want to miss it
CrossFit total Sunday January 22nd. Another thing you don’t want to miss
Today’s workout. You really don’t want to miss it
Strength
15min to find 1rm deadlift
METCON
For time:
10-9-8-7-6-5-4-3-2-1
Power snatch 75/55
Wall balls 20/14 11/10 (Yes, 11 feet target for mens, 10 feet for womens)
Ring dips
Rx+ Ring muscle ups to dips
Rx++ Manage to stretch 5min before leaving
Expect the apparels and the wodbooks in by January 15th
Strength
Shoulder press
1-1-1-1-1
Bench press
2-2-2-2-2
METCON
For time:
21-15-9
60ft shuttle runs (30ft forward, 30ft backward)
Body weight back squat
No 6am class
METCON
For reps:
5min AMRAP
Rope climbs
2min rest
5min AMRAP
Sled push/pulls 190/150 30ft
2mim rest
5min AMRAP
Sandbag bear complex 70/55
2min rest
5min AMRAP
Overhead walking lunges 45/35 30ft
Maintenance/Mobility
Roll and stretch
No 6am class
We posted a lot of stuff yesterday, make sure you go back a few posts if you need to catch up
Scott Regier is our athlete of the year
2017 outline overview at Pyro
Lifestyle nutrition challenge
One on one goal setting, nutrition and fat% session.
We’ve done a bunch already and it’s really worth it
Firebreather incentive
The Pyro barbell club is starting very soon. Date to be announced shortly
Strength
Power cleans
5-5-3-3-3-1-1-1-1
Push jerk
5-5-3-3-3-1-1-1-1
Conditioning
Tabata toes to bar
