Have you done your accessory work this week? Need a challenge and want to do more? Come in early before class or stay after to do one of the floater workouts. All the accessory work exercises and the floater workouts are posted on the white board in the dojo. Give it a shot!
Team Pyro Firebreathers is competing Saturday at CrossFit Sunalta for the “21 girls benchmark”. Starting at 8am, the team of 7 will tackle 21 workouts with a timecap of 8 hours. Each team member needs to complete 3 workouts. The order of the workout is set and will be performed one after the other. AMRAP style workouts are to be converted in reps and subtracted from the total time. Come cheers us if you can. We’ll need your support.
*********************************************P.Y.R.O.M.A.N.I.A*************************************************
Skills
The clean and jerk
Strength
Deficit double overhand deadlifts (2inches)
5-5-5-5-5
Note: Stand on 2 25# plates for the deficit
METCON
For time:
21-15-9-6-3
Strict ring dips
Strict pull ups
**Weight vest anyone?**
Weightlifting W1D2
Squat clean
1-1-1-1-1-1-1
5 sets
5 power cleans + 1 jerk
Note: Drops or touch and go. Perform 5 power cleans and on your last rep, perform 1 jerk. The one Jerk only is to ease off on the shoulders. Also, 5 reps of power cleans will be well below your max jerk so focus on technique and getting under the bar. Day 3 (Saturday) is where will be doing most of the pressing so don’t worry
Clean pulls @110% of 1RM clean and jerk
3-3-3-3
Back squats
5-5-5-5-5
Note: All sets to be over 50% or 1RM. Focus on good sets will full range of motion and build strength at the bottom of the squat
Rowing clinic tonight at 7pm with Coach Martin. 1 hour of rowing mechanics, technique and efficiency tips. You can sign up on RhinoFit. See you there
22 teams in for Pyromania so far. Registration keeps coming in, let’s do this
Skills
The snatch
Strength
Shoulder press
3-3-3-3
Push press
3-3-3-3
Push jerk
3-3-3-3
*The weight can only go up
*Record your max triple for each movement on the board
Example:
Shoulder press/Push press/Push jerk
Baboushka 65/95/115
Weightlifting cycle starts today for 6 weeks!! Let’s hop on the gainz train!!!
Reminder: Every week, we post Floater workouts and acc work on the website, FB page and on the whiteboard in the dojo. If you get to the gym early or want to do more after the classes, look no further. These are meant to be done on you’re own but if you have any questions, ask your coach. This will challenge even the best athletes out there. Get after it!!
Don’t forget about the ROMWODs, every night at 8pm in the dojo
This weekend, Saturday June 23rd, 7 of us are competition at CrossFit Sunalta for the 21 benchmark girls relay competition. 7 of us will complete 3 workouts each for time, with a timecap of 8 hours. We’re fielding an Rx team so it won’t be easy. Coach Dave, Coach Em, Coach Andrew, Steve, Sarah, Max and Kim will be there at 8am to crush it. If you have sometime on Saturday, swing by CrossFit Sunalta and cheers us on. Coach Andrew will be flag bearer and don’t forget to don your Pyro apparel. This is going to be awesome!!!
Last thing, go sign up for Pyromania III now!!!
METCON
For time:
1mile run
30 hang squat cleans 165/115
30 deficit handstand push ups 4/2
1mile row (1600m)
Scaled:
For time:
800m run
30 hang squat clean 95/65
30 push ups
800m row
Note: Since we’re limited on the rowers, some of us will start at the run and other at the row. The target time for each segment is about 6-8min, add transitions, chalking, water sip and we have a 25-30min beautiful and elegant workout. There’s just something special about calling a workout “elegant” isn’t?
Weightlifting W1D1
Snatch Primer warm up
Squat snatch
1-1-1-1-1-1-1
Note: Keep it light here, this is meant to be part of the warm up, quick and snappy. Not about the load here, focus on movement and technique
Power snatch clusters
5-5-5-5-5
Note: drops or touch and go
Snatch pulls @110% of 1RM
3-3-3-3
Front squats
5-5-5-5-5
Note: All sets above 50% of your max
Pyromania III is CrossFit Pyro’s 3rd annual fitness festival. The goal of this competition is to offer a CrossFit Games style event for everyone, all fitness and skill levels, new or experienced CrossFitter. We can’t stress this enough, this is for absolutely EVERYONE. The workouts are tailored in a way so everyone can do them. If you’re afraid this might be too easy for you, well rest assured that it won’t be the case. Essentially, fitter or higher skill level athletes will just push harder. Each workouts are time capped so just do your best within the timeframe. There will be 6 events for everyone and a final workout for the top 5 of each divisions. We’re 6 weeks away and we’re getting a lot of questions about divisions. Hopefully we can clarify a few questions with this post.
First and foremost, the divisions are there to separate fitness/skill levels and age group athletes. Beginners and intermediate, advanced and masters athletes get to compete agains each other in their own divisions. Some workouts will be the same so you can still see how you do against the other divisions. How cool is that? Let’s say we have a clean speed ladder, the weight will start light and build up after each stage, male and female athletes will still get through most of the ladder and will advance to multiple stages at a certain speed while Firebreathers might just go faster and end up building up to a higher stage. The goal is also to offer a good challenge and good workouts for everyone.
Here’s quick overview of each divisions:
The male/female division:
This is for everyone, the volume and loads will be lighter. You can call this the scale division if you will. In other words, for beginners and intermediate athletes. So why not calling scaled then? Well, other than the volume (number of reps) and load (weight on the bar), there isn’t much difference with the other divisions. Besides, not that there’s anything wrong with “scaled”, once you do it, you’ll understand why it’s called scaled.
Firebreathers:
Call this the Rx. Firebreathers is a term used back in the early days of CrossFit for those that push beyond their limits, like a challenge and usually end up on their back gasping for air at the end of the workout. The thing is, everybody can be a Firebreather. It’s a state of mind more than anything. Don’t look at this like we’ll be throwing handstand walk up a ramp or ring handstand push up in the workouts. Like the Male/female division, most of the workouts will be same, add more reps, maybe a movement added, more weight on the bar. Where you might see a big difference is with the final workout, we’ll have fun with that one for sure. The best way to look at this is if you can Rx most girls benchmark workouts. But it doesn’t mean that we’ll throw “AMANDA” in there with squat snatch at 135/95 and ring muscle ups. Even if you don’t have muscle ups or even butterfly pull ups, you can be in the Firebreather division. We found over the years that competitions tend have a huge gap between scaled and Rx, we want to fill the gap by creating events that can be done by both and offer a challenge for both at the same time. How can it be done you ask? Just sign up and see for yourself!
Masters:
This is for the 35 years old and above. That one is Pretty straight forward, older athletes don’t recover as well as younger athletes, don’t have the same energy levels and and general can’t compete with younger athletes. It doesn’t mean that older athletes are not as good if not better than younger athletes though but it’s just fair to have Masters compete against Masters. Workout wise, expect the same as the other divisions, movements and workouts that can be done by everyone.
Now, what about the movements and workouts. Most of the workouts will be shared as needed with your partner so you can split the work load as you see fit. Worst case scenario, if you can’t do a specific movements, chances are your partner will be able to do it. Here’s a list of movements you can expect that everyone can do or at least most can do:
Running (How about walking with a very fast pace)
Rowing
Swimming (shallow water, you’ll be able to touch the ground)
Dumbbell power snatch 50/35
Box jumps 24/20 (step ups allowed)
Burpees
Single unders (double unders for Firebreathers?)
Wall balls 24/20
Clean (muscle, power or squat)
Snatch (muscle, power or squat)
Squats
Wall walks
Kettlebell swings 53/35
Not to give away the workouts here but if you can do any of these movements, you’re good to go in any of the divisions. Like we said, the divisions are there to separate skills and fitness level. Fitter and more advance athletes will go faster and get further in a ladder for example but it’s still the same workouts overall. We don’t want to post the workouts ahead of time because CrossFit always been about being ready for the unknown and the unknowable. Knowing what the workouts are allow you to prep for it. Not knowing in advance really see those that are well rounded and really train CrossFit.
We hope that this post clarified a few things and if you have any questions, please do not hesitate and ask. Email at crossfitpyro@gmail.com or even call us at 403-671-4727 or at 403-690-0336.
We have 21 teams registered so far with way more confirmed but have yet to signed up. The female division is full. Still room in the other divisions but the Female Firebreathers and Female Masters could use more for sure. The Firebreathers division is not as scary as it sound, if you’re on the fence or not sure you should do it, that exactly why you should do it!!!
The stage is set, the events are awesome, the teams are registered, this is going to be EPIC!!!
Reminder: The floater workouts and the accessory work is posted on the board in the dojo. Put your name down under the when completed
Floater 1:
For time:
Run 5k
Floater 2:
5 rounds for time:
20 cals bike
10 thrusters 95/65
Accessory work:
Monday:
Strict pull up complex (to failure)
3 rounds
Wide grip
Rest 1min
Shoulder width grip
Rest 1min
Chin up
Rest 2min
E2M8M
Falser grip ring rows 8-10
Every 90sec for 6min
25 GHD sit ups
Aim for 45 on 45 off
Wednesday:
E2M8M
Single leg RDL with KB or DB
12-15
Every 90sec for 6min
Strict toes to bar 10-12
EM4M
Russian KB swing (hip drive focus)
12-15
Friday:
EM3M
L sit pull ups 8-10
E3M9M
Back extensions 12-15
Seated Russian twist 15-20
E2M8M
Crossover symmetry circuit
T/W/Y
Technique/skills 5-10min
Snatch
Strength (test)
10min to find 1 rep max front squat
METCON
8min amrap
8 power snatch 95/65
8 box jumps 30/24
2min rest
8min AMRAP
8 overhead squats 95/65
8 chest to bar pull ups
Pyromania III is gearing up to be absolutely EPIC!!! 21 teams registered so far. We are now 6 weeks away. We still have spots in the Firebreather and Master divisions. We wanted to take some time and clarify the Firebreather division. The divisions are mostly there to have athletes of common skills and fitness level competing together. Yes, the Firebreather division might have different rep scheme, more volume, more advanced movements but this is not targeted to Regionals or Games athletes. Far from it, this is still manageable for most people. Being a CrossFit Firebreather is more of a mindset than anything. It’s for those that are more competitive by nature, those that can push beyond their limits. Put it simply, if you can Rx most (not necessarily all of them) workouts, you have what it takes to be in Firebreather division. Our Pyromania fitness festival is truly for everyone and we wanted to make sure everyone is aware of it. Now, find a partner, go the link below and register, BOOM:
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-iii-fitness-festival-tickets-42618285439
Following the last week’s testing of the snatch and the clean and jerk, we saw a need to focus on the squat snatch, the squat clean, also the split jerk as many athletes are having difficulties getting under the bar. Starting Monday for everyday of the week, the start of each class will see a 5-10min focus on the snatch, clean and jerk as technique focus. The goal here is to develop skills and movement efficiency. Using just a pvc pipe, an empty barbell or very light load, we will perform drills focus on those movement. One day will be the snatch and the other the clean and jerk. Reinforce foot work, speed under the bar, grip, overhead position. Even though it might be light, perform each drills and movements with a purpose.
Tuesday 7pm is our Fundamental session 2: Gymnastics. Everybody welcome, current and new members. We said it before, fundamentals is a must. If you’ve been at Pyro for a while and can’t do the hollow/arch/beat swing efficiently, you might just need to go back to basics.
Wednesday 7pm is the Rowing clinic
Make sure to sign in on Rhinofit
Strength
Clean and jerk complex
E2M10M (5 sets)
1 power clean
1 hang squat clean
1 front squat
1 push jerk
1 split jerk
Note: Build up to max
METCON
15min AMRAP
40 double unders
20 wall balls 24/20
10 push ups
Reminder:
Rowing clinic Wednesday June 20th at 7pm with Coach Martin. Reserve on RhinoFit, only 10 spots. Do you have a sub 7min 2000m? No? Well here’s your chance to get better. This awesome workshop is offered at no extra charges.
Track day workout and beach volleyball/spikeball date has been changed to Sunday July 8th at 12pm. Workout at 12pm then we have a beach volleyball court booked for 1pm until 2pm. We’ll also bring 2 spikeball nets. This is going to be super fun!!
“TRIFECTA”
Gymnastics
Skills
Kipping/beat swing
Kipping pull ups
Butterfly pull ups
Bar/ring muscle ups
E2M10M
2-4 ring muscle ups
Max ring L-sit hold
Note: Perform the number of muscle ups required then on your last rep, hold in support position in the L-sit as long as you can
METCON
5 rounds for time:
3 deficit handstand push ups 6/4
6 weighted dumbbell pistols 35/25
9 v-ups
Weightlifting W12D3 (Last day of this cycle, new cycle starts next week)
Hang power snatch
1-1-1-1-1
Power snatch
1-1-1-1-1
Overhead squats
5-5-5-5-5
4 sets
3 front squats + 1 jerk
Note: Front squats from the rack
Firebreathers
“DANIEL”
For time:
50 Pull ups
400m run
21 thrusters 95/65
800m run
21 thrusters 95/65
400m run
50 Pull ups
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
Note: BOOM!
PYROMANIA!!! Sign up today!!!
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-iii-fitness-festival-tickets-42618285439
Skills
The rope climb
Note: For those familiar with the rope climb, Challenge yourself and do this
5 legless rope climbs for time
METCON
10 rounds
1 minute per round
10 bar facing burpees
Max power snatch 155/105
2 minutes rest between rounds
Score is total power snatch for all rounds combined
Scaling options:
Cut down the number of burpees to allow you more time on the bar
Bring the weight down to a weight you can managed 3 to 5 reps touch and go.
If you did “ISABEL” Rx in sub 5min, challenge yourself and try Rx at 155/105. 2-3 reps per rounds will still give you 20-30 reps total
Rowing clinic Wednesday June 20th 7pm. Only 10 spots, you can reserve your spot on Rhinofit. Places are limited due to the number of rowers and we want to maximize the time you have on them. If the clinic is full, you can still attend but as a spectator. If you miss this one, no worries, we’ll most likely do another depending on demand and feedback.
Foothills track workout Sunday May 24th. There will be no classes at the gym so we’ll all going to meet at the Foothills track by McMahon stadium. Make sure that you plan some time after for some beach volleyball and spikeball. Hope to see you all there!
**Sign up for Pyromania III**
Warm up/skills
Clean and jerk primer
Strength
Clean and jerk
1-1-1-1-1-1-1
Note: Just like the snatch on Tuesday, this is a test day for your clean and jerk to see where you’re at. Since we haven’t done a max clean and jerk in a while, you should be able to add a couple pounds to your max. If you don’t, it doesn’t mean you don’t have more in you, it doesn’t mean you’re getting weaker. There are many things that could impact 1 rep maxes. Whatever you get on your lift, take it for what it is. It’s your max for this day, plain simple.
Standing broad jump (test)
1-1-1-1-1
Maintenance/mobility 10min
ROMWOD or at the coach discretion
Weightlifting
Hatch W12D2
*Last day of the Hatch squat cycle*
Back squat
1*5 60%
1*5 70%
1*5 75%
1*5 75%
Front squat
1*5 60%
1*5 70%
1*5 75%
