Day: February 19, 2018

Team Pyro is now at 54 athletes!!! This is amazing!!! You can still sign up, you have until Monday February 26th 6pm to register and enter your score for the first workout. This is going to be epic!! Seriously this time, the heat time for athletes and judges will be up tomorrow. Make sure to put your name down as priority will be given to those on the sheets. You’ll many options to do the workouts: Thursday night after the announcement and the head to head face offs, Friday all during regular classes and open gym, Sunday between 11am and 1pm. If you can’t make it to any of those times, talk to us and we’ll accommodate.

18.1 face off roster
Coach David vs coach Em

Strength

Back squat 5-5-5
Front squat 5-5-5

Note: All working sets must be above your 50% of 1RM back squat and front squat

METCON

For time:

21-15-9-6-3-1
Thrusters 95/65
Sumo deadlift high pulls 95/65
6-5-4-3-2-1
Muscle ups (rings or bar)

Workout flow: 21 thrusters, 21 sumo deadlift high pulls, 6 muscle ups, 15 thrusters, 15 sumo deadlift high pulls, 5 muscle ups…
Note: If you don’t have muscle ups, scale to muscle up transitions or jumping bar muscle ups or pull ups. If you have both rings or bar muscle ups, pick the one you are the least comfortable with.

Open tips: Depending when you’re doing your workout, give yourself at least a day of rest before, ideally 2 days prior your workout. It also all depends how important it is to you. If you truly want to see where you’re at in your fitness, take some rest before, otherwise just treat each open workouts just like any other workouts. If you’re planning to do the workouts multiple times, you’ll need as much rest as you can in between. For example, doing it the first time on Thursday night and the second time on Sunday or Monday. Unless you’re doing the Open to qualify or achieve a goal, doing
a workout a second time within the same weekend just to get a couple more reps is technically insane. Unless you were sick, didn’t feel good or something went wrong, it’s just not worth it. Give your best for that one time and move on. You have to be really driven to beat your own score and be willing to go to that dark place. Remember that it’s only a workout and have fun! The Open and your score does not define you as a person. We can’t control what the workouts are, not of them might be in your wheelhouse, just do your best.