Happy halloween!!! If you have a costume, make sure to wear it during class today!!!
METCON
“Death by”
On a continuous clock, every minute on the minute, add one rep of the following until you can no longer perform the reps required, then move to the next movement. Your score is the total minutes you survived
Death by
Thrusters 95/65
Death by
Bar facing burpees
Death by
Chest to bar pull ups
Note: Mhouhahahahahahahaaaaaa!
Weightlifting
Deload week. Take it easy, time to take some tension of the joints, work on technique, keep the weights low. Keep the loads well below maximum. Also, note that Saturday we’ll be doing a weightlifting clinic during the weightlifting class time, you’ll be lifting but it’s not going to be like the regular programming.
Muscle snatch
1-1-1-1-1
Power snatch
1-1-1-1-1
Snatch
1-1-1-1-1
Front squat
1-1-1-1-1
Once again, keep the loads well below maximum. Reinforce good mechanics and technique. The body needs a rest
5 min AMRAP
50 cals air bike
Max burpees with the remaining time
Score is the total burpees after 5min.
Hello Pyromanians, this week, we invite you to check out www.crossfit.com (AKA the main site). This is by far, the best source for fitness and CrossFit hands down. Mix that with the CrossFit journal and you have all the tools to be successful. Greg Glassman and CrossFit HQ have been posting workouts daily since 2001. Plain simple, this is what CrossFit is. Make sure to explore the tabs like “get started” and “exercise and demos”. It’s really worth your time, especially if you’re just starting.
This week, all our workouts are from the main site. Over the years, it’s been observed that following a cycle of 3 days of training with a day of rest has been the best way for producing positive results. At Pyro, we’re offering classes everyday with multiple programs so we’re not following that cycle. Our programming still supports daily workouts. Take note that this week won’t be that much different that any other week at Pyro, we’re a true and true CrossFit box and we program the same way the main site does. Expect strength training, classic METCONs, a mix of both strength and METCONs, chippers, couplets, triplets and everything else in between.
Strength
Power cleans
10-5-3-1-1-1-3-5-10
Note: Work your way up to a heavy single and then work your way back down. The sets don’t have to be touch and go for the 5s and 3s
METCON
7min AMRAP
5 sumo deadlift high pulls 115/85
5 strict handstand push ups
Weightlifting clinic Saturday November 4th at 10am until 1130 followed by a sweet weightlifting workout. The goal is to review everything snatch and clean and jerk. This is for everyone and the goal so to fix issues or get better. We can all benefit from this and it’s the perfect timing to review the basics leading to the Rogue Liftoff December 2nd and 3rd. We’ll also bring our camera to do video analysis.
Open prep session Saturday November 11th at 11am until 1200pm. We’ll discuss everything Open, what to expect, expected movements from the pattern of the previous years, previous workouts, your personal goals, what do you need work at to do well or do better for the 2018 season. We’ll bring awesome data from the games, regionals and the open in general. We’ll tackle an open workout right after. No time frame for the session, you make it as long as you want it.
Look for both of those sessions on the RhinoFit calendar
Today’s workout is right from Coach Andrew. Make sure to thank him later!!
For time:
50-40-30-20-10
Squats
Push ups
Situps
*Start each set with a 400m run*
Mark your calendar:
Weightlifting clinic Saturday November 4th at 10am until 11:30am. This is for everyone, from new to weightlifting to experienced lifters.
CrossFit Games Open prep Saturday November 11th at 11am until 12pm. Let’s go over everything 2018 Open season, how to prep, how to be better, set goals. Same as the weightlifting clinic, this is for everyone, from brand new to CrossFit to competitive athletes. If you want to do well or better for the 2018 season, come to this session. There will be an open workout after.
More details soon
Gymnastics
Refining hollow rock and beat swing
Free standing handstand
Front rolls
Ring series
Dips + kipping dips
Muscle up transitions
Pull ups
Gymnastics WOD:
For time:
50 hanging hip touches
50 handstand shoulder taps
50 V-ups
Weightlifting
Muscle snatch
1-1-1-1-1
Snatch balance
3-3-3-3-3
Jerk
3-3-3-3-3
Bench press
3-3-3-3-3
Firebreathers
5min EMOM
5 back squats 225/155
5 strict handstand push ups
Rest 5min
5min EMOM
5 deadlifts 225/155
5 box jumps 30/24
5min rest
10min AMRAP
30 double unders
10 wall balls 20/14
Join us at 7pm for the Pyro halloween party. Bring a costume and a pumpkin. The costume doesn’t have to be elaborate, just show with whatever you got and a pumpkin (bring a heavy one). This is going to be fun!!!
WOD of the living dead
5 rounds for time:
20 wall pumpkin toss 10/9
10 overhead walking dead lunges with pumpkin
10 burpees over the pumpkin
10 overhead walking dead lunges with pumpkin
Note: Do the lunges across the floor and perform the burpees on the other side of the room
Regular prog
Strength
Overhead squats
10-10-10
METCON
8min AMRAP
1 strict pull up
1 shoulder press 95/65
2 strict pull ups
2 shoulder press 95/65
3 strict pull ups
3 shoulder press 95/65
4…
4…
Keep adding 1 rep until you run out of time
Scaled:
Ring row
Shoulder press 75/45
CrossFit Pyro Halloween party is Friday at 7pm until you drop. Prize for the best costume. Bring your own pumpkin (Hint: pick the heaviest one)
Open workout 15.1a
9min AMRAP
15 toes to bar
10 deadlifts 115/75
5 snatch 115/75
15.1b
6min to find:
Max clean and jerk
Weightlifting
Muscle cleans
1-1-1-1-1
Clean and jerk
3-3-3-3-3
Clean pulls @110% of 1RM
3-3-3-3
Note: Keep reps close together, not touch and go
Back squats
3-3-3-3-3
TABATA from another world
Tabata hang power cleans 95/65
Tabata burpees over the bar
Tabata front squats 95/65
Tabata handstand push ups
A tabata is 20 seconds of work with 10 seconds rest for 8 cycles. 4 minutes per movements for 16 minutes total. Score is the total reps for all the movements combined. You must complete a full tabata of the one movement before moving to the next. So 4 minutes of hang power cleans, then 4 minutes of burpees over the bar and so on. Have fun!!!
Big post, this includes: Floater wod, regular class, Lite and weightlifting
Registration for the Rogue Liftoff is live, head over to www.crossfitgames.com/liftoff
Week of October 23rd Floater wod
3 rounds for time:
1 peg board or 3 rope climbs
24 cals row
16 cals bike
8 dumbbell squat snatch 50/35
Note: You are not mistaken, this is real.
October 24th wod
Strength
Back squats
E2M14M (every 2min for 14min, 7 sets)
2-2-2-2-2-2-2
Note: Build to your max doubles
METCON (metabolic conditioning)
5 rounds
12 shuttle runs 20ft
8 box jumps 36/30
4 muscle ups
Note: Bar or rings will be consider Rx. Will be noted as Rx bar or Rx rings on the board. Pick something hard for you, don’t just default back to the style you’re better at. Both bar and ring muscle ups are equally hard on their own right.
Lite
Back squats
Same as regular class, focus on proper mechanics and depth more than weight
METCON
4 rounds for time:
12 shuttle runs 20ft
8 box jumps (something high for you)
4 pull ups
Weightlifting
Power snatch
3-3-3-3-3
Hang squat snatch
3-3-3-3-3
Snatch pulls @110% of 1RM snatch
3-3-3-3
Not touch and go
Front squats
3-3-3-3-3
The Rogue Liftoff is happening Saturday December 2nd and Sunday December 3rd. Max snatch and clean and jerk Saturday and a workout on Sunday. This is an event for everyone, no experience necessary. You can register here:
https://games.crossfit.com/liftoff
Registration is 10$ USD. Also, we’ll have a sign up sheet this week at Pyro for heat times and judges. There is no charge for doing this at Pyro, only your registration through the CrossFit Games to be on the leaderboard. If for any reasons you would like to participate but do not wish to be on the leaderboard, you can still come to do the lifts, the workout or both. Remember, this is a competition against yourself, set a goal and destroy it. We’re 5 weeks away, this is a good time to work on technique, build strength and get better. There is age divisions and weight classes, here’s the breakdown:
DIVISIONS AND WEIGHT CLASSES
Athletes will have the option to compete in the following divisions:
Individual Men and Women
Teenage Boys and Girls 14-15 (Born on or between 12/1/2001 and 11/30/2003)
Teenage Boys and Girls 16-17 (Born on or between 12/1/1999 and 11/30/2001)
Masters Men and Women 35-39 (Born on or between 12/1/77 and 11/30/82)
Masters Men and Women 40-44 (Born on or between 12/1/72 and 11/30/77)
Masters Men and Women 45-49 (Born on or between 12/1/67 and 11/30/72)
Masters Men and Women 50-54 (Born on or between 12/1/62 and 11/30/67)
Masters Men and Women 55-59 (Born on or between 12/1/57 and 11/30/62)
Masters Men and Women 60+ (Born on or before 11/30/57)
Each division will include the following weight classes (body weight in pounds):
Men: 135/150/165/180/195/210/225/226+
Women: 110/120/130/140/150/160/170/171+
This is a great opportunity for us to run a weightlifting clinic. It will be a 2 hour workshop on everything snatch and clean and jerk. Expect a lot of coverage on technique, video analysis, critics and obviously lifting some weights. This is for everyone, from new to weightlifting to experience lifters. Stay tuned for more information.
From all this big blurp of writing, here’s what you need to remember:
Sign up for the Rogue liftoff on the crossfit games website
Put your name down on the sign up sheet at Pyro to secure your heat times
Set a goal
Show up at Pyro on Saturday Dec 2nd and Sunday Dec 3rd
Crush the crap out of your goals
Be awesome!!
