Month: January 2018

Coaches meeting at 11am. There will be no open gym at that time. This will allow us to use the gym for development purposes and improve our coaching to better serve you. Regular classes at 9 and 10. Thanks

2016 athlete of the year workout

”SCOTT”

50 double unders
40 wall balls 20/14
30 pull ups
20 power cleans 95/65
10 shoulder to overhead 95/65
1 legless rope climb
10 shoulder to overhead 95/65
20 sumo deadlift high pulls 95/65
30 toes to bar
40 box jumps 24/20
50 double unders

**2018 edition: bar at 135/95**

Join us Sunday for a repeat of the 2016 athlete of the year workout, Scott made up a really nice chipper for us.

Gymnastics

Skills 10min

The rope climb

E2M10M (5 sets)

1 strict pull up
2 kipping pull up
3 butterfly pull ups
1 bar muscle up

10min EMOM (5 sets)

3 handstand push ups

Note: Make it as challenging as you can. Go strict, deficit or scale accordingly

Weightlifting

Snatch
1-1-1-1-1-1

Clean and jerk
1-1-1-1-1-1

Push press
3-3-3-3-3

Acc work

Dumbbells bent over row
10-10-10

Firebreathers

For time:

Buy in: 50 wall balls 24/20

then

4 rounds of:

21 thrusters 95/65
15 chest to bar pull ups
9 box jumps 36/30

then

Buy out: 50 bar facing burpees

The CrossFit Games Open registration is live. Everybody should sign up for this. The Open starts Thursday February 22nd and goes for 5 weeks. Each week, a workout will be announced online and you’ll have 5 days to do it. We’ll watch the live announcement every Thursday nights at 6pm and then some athletes from Pyro will go head to head. We’ll be running heats on Thursday nights and Sunday mornings. Each athlete will be able to sign up for heat times and will have an assigned judge. There is a judge course you can take online, this is highly recommend if you want to judge but not necessary. On a side note, we recommend the judge course to everyone, there’s extremely valuable knowledge there that will make you a better athlete. Every single affiliate in the world is doing the Open, 450 000 athletes competing, there are Rx and scaled divisions, online leaderboard, custom leaderboard, affiliate leaderboard, you name it, you can even track down your performance agains your age group, firefighters, police, military, this is simply the biggest community event in the world period. But what if you don’t like to compete? Don’t compete then but still sign up for you, to be better, to push yourself, to be part of it, it’s you against you, nothing more, you won’t regret it. We get that some of you might be away or will find some reason not to participate but seriously, everybody should do this, this is what bring us all together, as a community. If you’re not sure what this is about, please ask any coach, other members and go to the link below for more info. What about the workouts? Well, they’re no different than any other workouts at Pyro, the difference is in the setting, the fact that everyone is doing it, you have a judge counting your reps and making sure you hit the standards, everybody will be there supporting you and cheering you, in the end it is so rewarding. The 2018 Open at Pyro is going to be EPIC!!

www.crossfitgames.com

This is not about going to the games, it’s about getting together, pushing ourselves, doing things you never thought possible, cheering each other, it’s about having fun. The only athletes advancing to the next level are professional athletes, that has been doing this already for years, dedicating their lives to the sport, average 3-4 hours of hard training daily, schedule, nutrition, rest, everything is calculated to make sure they perform at the highest level everyday. Couple years ago, good overall athletes pushing hard could make it, even the 1st year the regional registration was open to anyone. Now, only the top 5 in Canada West will advance to Regionals. Also, the team format has been revamped and now is harder than ever to have team qualifying.

The Open and competing is not about winning or your rank on the leaderboard, it’s about doing it, it’s about pushing yourself, it’s about the accomplishment, it’s about you getting better.

Pull ups 5-5-5

Strength

Squat cycle W8D2
6 sets
2 front squats
4 back squats
@85% of 1 rep max front squat

METCON

5 rounds for reps:

60sec cals row
90sec rest

Note: Score is total reps for all 5 rounds combined

The order for the competition shirt and tank top will go in next Friday so the last day pre-order yours in next Thursday. This will be a limited edition and we won’t be doing another order soon so if you want yours, now is the time. You don’t need to compete or be a competitive athlete to wear the tshirt or the tank, it’s more like a competition style than anything. See the design attached. This not the final colours. Expect it to be absolutely awesome!!

Registration for the CrossFit Games Open starts this Thursday. Everyone should sign up for this.

The Festivus games at Pyro is Saturday April 21st, you need to do this. Here’s the link to sign up:

Athlete Registration

Mark your Calendar, Pyromania III is happening Friday July 20th, Saturday July 21st and Sunday July 22nd. All the details soon and registration soon.

Strength

Shoulder press
5-5-5-5-5

Note: All working sets above 60% of 1 rep max

METCON

8min AMRAP

4 power cleans 185/135
10 shuttle runs 25ft (forward and backward)

Rx+ 225/155

Note: For the shuttle run, run forward to the line, touch the ground past the line and then comeback backward. That is 2 reps

Weightlifting

Clean and jerk primer

Power cleans
2-2-2

Cleans
2-2-2

Clean pulls @100% of 1RM
3-3-3-3

Jerk
2-2-2-2-2-2

Acc work
Weighted good mornings
3-3-3-3-3

We’re proud to announce that Coach Listro, (Antonio) will be joining the ranks of CrossFit Pyro coach. Antonio joined Pyro November of 2016 and comes with a lifelong experience in fitness, high school football, Kinesiology degree from university of Western Ontario in 2002 and was part of the university rowing team. He’s also a professional firefighter with the city of Calgary since 2007 and have been on the aquatic rescue team since 2009. He’s been an avid skier since age 3, plays hockey frequently and is the amazing father of little Isabella. You will see Antonio co-coaching this month from time to time at various classes and start leading classes soon. Please welcome him to the rank of coach. We couldn’t be more exited to have Antonio be part of our team. Give him a warm welcome as he will be co-coaching the noon class today.

The Pyro competition tshirt will go in at the end of next week. Thursday January 18th will be the last day to put your order in. This is a special edition tshirt and we won’t doing a lot of those so if you want yours, this is your chance. We won’t be getting a quote until we know exactly how many we order. It shouldn’t be more than 40$, it will probably be less as there will be less colours on the design. It will look very similar to the CrossFit games shirts but with more awesome Pyro logos and numbers. The order sheet will be by the white board tomorrow first thing. Again, if you don’t order yours on this order, we won’t be doing another one anytime soon.

Strength

Deadlifts
5-5-5-5-5

Note: All working sets above 60% of 1 rep max deadlift

METCON

5 rounds for time:

50 double unders
10 ring push ups
5 V-ups

The 2017 Pyro Athlete of the year is Jenn Bos! Congratulations! The Athlete of the year was voted by you, the community. Somebody that inspires you, somebody that was true to the Pyro values, somebody that you would look up too, somebody that you’re always happy to see in class. We couldn’t agree more. For the vote, we only asked that you write down the name on the piece of paper but a lot of you took the time to say why, here are some of the comments:

“Jenn is so Bos, hard working and always encouraging others”

“To me, Jenn Bos consistently proves to show the values of a CrossFit athlete. Not only does she work hard with a stubborn determination, but she is probably the friendliest and the most supportive person at the box. She is so deserving this”

“Jenn is great at making a community. No one was more welcoming when I started than Jenn. Jenn always shows up and gives her all!”

“Works on herself. Works on the community. Cares for everyone”

“Not only she is dedicated but she made me feel welcome to this group”

Congrats Jenn, well deserved, we couldn’t be more proud. Your name will be added to the plaque by the white board asap and you get to created your own workout for us to do. So exiting!!!

Skills 10min

Handstand/ handstand walk practice

Burpee (Bur-pee) noun

1. Cardio purgatory
2. A particularly nasty
squat/push up/jump movement
that NO ONE is exited about and
the trainers smirk about having you to do
3. A CrossFit staple and
attempted homicide

12.1

7min AMRAP
Burpees

*To a 6inch target above reach

5min rest

5min AMRAP
Box facing burpees 24/20

3min rest

3min AMRAP
Burpee pull ups

*Rx+: Burpee ring muscle ups

Note: Nobody ever died of too many burpees

Weightlifting

Snatch primer

Power snatch
2-2-2

Snatch
2-2-2

Snatch pulls @100% of 1RM
3-3-3-3

5 sets
5 snatch push press + 1 overhead squat

Acc work
30 GHD sit ups