The Festivus games is Saturday April 21st. 28 athletes registered so far. Haven’t signed up yet? Do it here:
30 of us registered for the Open. This is going to be seriously awesome!! You don’t want to miss out. Not sure what the Open is all about, make sure to ask your coach. You can sign up here:https://games.crossfit.com/
CrossFit Pyro’s 3rd annual fitness festival starts Friday July 20th, same sex partners, 3 days, 6 events, 3 divisions (Rx, Firebreathers, Masters 35+). To our knowledge, this is the biggest fitness event in Calgary. This competition is for absolutely everyone!!! Sign up here:
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-iii-fitness-festival-tickets-42618285439
METCON
For time:
15-12-9-6
Overhead squats (From the ground)
30-24-18-12
Abmat situps
60-48-36-24
Double unders
Overhead squat ladder: 95/65 135/95 155/115 185/135
Weightlifting (8 week cycle)
Week 1-2 (technique focus)
W1D1 (Snatch)
Warm up
Snatch primer
Muscle snatch 5×1
Power snatch 5×1
High hang snatch 5×1
hang snatch 5×1
Snatch balance 5×1
Front squats 5×5 (all sets above 50% of 1RM)
Note: Good time to review all the snatch positions and also a much needed technique focus day. Really work on getting good triple extension, solid turn over and solid overhead position, getting under the bar. If the technique is not there, keep it light. Non sense lifting heavy if you can’t do the movements properly. Put that ego in the garbage and be smart. Fitness and lifting weights is about getting us stronger and better, not creating injuries. Technique 1st, Consistency 2nd and Intensity or adding load 3rd. Going heavier with bad technique will slow down your progress dramatically and in the end you will stall, the only way to really progress is by developing good movement patterns and technique. We cannot stress this enough. If your technique is good, build up to max at each movements.
