20 teams registered for Pyromania III. Be part of it and sign up today. Here’s the link:
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-iii-fitness-festival-tickets-42618285439?aff=eac2
5 rounds for time:
400m run
10 kettlebell snatch left 53/35
10 kettlebell snatch right 53/35
*The kettlebell snatch starts at the hang and finishes at full lockout overhead*
50 of you did today’s workout, what a showing. Good push to all of you, seriously, sweet skills!
We’re now officially at 20 teams registered for Pyromania III. Many of you still left to sign up, what are you waiting for? Can’t find a partner? Here’s the best way to find one. Come to Pyro for a workout, when the coach bring up Pyromania at the whiteboard talk, mention that you need a partner. If you still can’t find a partner, put your name down the partner needed sheet at the gym. Many of you are looking for teammates, we just need to make the connections. Let’s do this!
We received the new Pyro 451 headbands, ask for yours when you come in. The are real and spectacular! The parka and the ball cap orders when in today. All other apparels, tshirts, tank tops and crop tops will go in shortly. It should be all in within 2 weeks. Next order will be later this summer.
Skills 10min
The snatch
Strength (test) 20min
Snatch
1-1-1-1-1-1-1
Vertical jump (test) 10min
1-1-1-1-1
How to Measure a Vertical Jump
We don’t have access to a $500+ vertical measurement device like the ones you see at the NFL Combine, but you can still get an accurate measurement of your vertical jump at home. All you need are a wall and some measuring tape. Here’s how:
Stand with your side to a wall
With your feet flat on the ground, reach the arm closest to the wall as high as possible
Mark the highest spot you can reach. Either put chalk on your fingertips or have a friend mark it with tape
From the same standing position, jump and hit the wall at the highest point of your jump. Mark the spot the same way you did earlier
Try three to five jumps and use your highest one
Subtract your standing reach from your jumping reach to get your vertical jump
Score is in inches
Maintenance/Mobility 10min
ROMWOD or at coach discretion
Weightlifting W12D1
We got the snatch testing for everybody in the regular programming. If that’s the only time you can come today, do your testing. If you came earlier during the day and did the snatch already, just do yesterday or tomorrow’s accessory work and the hatch. If you were planning on doing the hatch and then the regular class to test the snatch, it is doable but not recommended as the hatch will definitely alter your ability to lift after. You could still potentially hit a PR but it would still be below what you would hit fresh. If this is all confusing and not sure what to do, ask your coach in class.
Hatch W12D1
Last week of the hatch. Hang tight, just one more day after this. GAINZ!
Back squats
1*5 60%
1*5 70%
1*5 75%
1*5 75%
Front squats
1*5 65%
1*5 70%
1*5 75%
Pyromania III registration is in full effect, find your partner and register today! 16 teams in so far and way more confirmed that have yet to register. If you like training at Pyro, you will love Pyromania III. This is the ultimate fitness festival, there will be running, swimming, Injanation, classic CrossFit workouts, for absolutely everyone, workouts are designed so everyone can do them regardless of your fitness level. You’ll get Pyro swags and an awesome Pyromania tshirt. Professional photographer, videographer, massage therapist, chiropractors, food, drinks, games…seriously, you don’t want to miss it. Here’s the link to sign up:
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-iii-fitness-festival-tickets-42618285439
Also, we’ll need your help. Judges, helpers, score keepers and just manpower to help with the event in general. You can volunteer and participate at the same time as well.
This week is the last week of the hatch squats and weightlifting cycles. We tested our back squat already within the cycle at 103%, we’ll be testing the snatch Tuesday, clean and jerk Thursday and front squat will be next week. The next weightlifting cycle start immediately after for 6 weeks.
METCON
3 rounds for reps:
1min deadlifts 275/185
1min box jumps 24/20
1min handstand push ups
1min wall balls 20/14
1min toes to bar
1min rest between rounds
Score is total reps for all 3 rounds combined
Scale options:
deadlifts 225/155
step ups
push ups
wall balls 14/10
knee raises
Note: Like any other workouts, scale as needed. The scale option is great but adapt accordingly. You should be able to perform 15 to 20 reps of each movements per minute, depending on the movements and rounds. Chances are, you will do less reps per minute on the third for example.
Floaters
WOD 1:
1000m swim
Note split times at 250/500/750 and 1000
WOD 2:
10 rounds for time:
10 cals bike
10 wall balls 20/14
Accessory work
Monday:
EM3M
8-10 strict pull ups (scale as needed)
EM8M
12-15 ring rows
15-20 ghd situps
EM4M
10-12 strict toes to bar
Wednesday:
GHD complex (3 sets)
15 back extensions
15 glute ham raises
15 ghd situps
1min rest between sets
One arm farmers carry 4x100ft, each arm 50ft, goal is to stay straight while walking
EM4M
12-15 RDL, no drops, use hook grip for grip strength
Friday:
EM8M alternating
Crossover symmetry “T” 12-15
Crossover symmetry “W” 12-15
EM3M
Hollow holds, goal is to accumulate 30 seconds, ideally all at once
EM4M
10-15 strict ring dip, scale as needed but the reps should stay the same
Join us Wednesday June 20th at 7pm for a special rowing clinic with coach Martin. This is a hour clinic on rowing mechanics, efficiency tips and just more time on the rower. This session is free of charge but places are limited so make sure to reserve on Rhinofit in advance. Only reserve if you’re absolutely sure you can make it so you don’t take somebody else’s spot. If you have reserved a spot and can’t make it, just remove your name from reservations. We’re working on getting more rowers in the near future so we’ll definitely have more rowing in workouts moving forward.
From now on, we’ll be adding weekly accessory work to do on your own. Before or after classes, these exercises are meant to increase mobility, built strength, reinforce your joints, build capacity, fix or avoid future injuries and just to make you a better athlete in general. Since this is new, the project might evolve, adapt or change overtime but the overall goal will stay the same. For now, we have accessory work on Monday, Wednesday and Friday. These accessory exercises will be posted with the floater workout at the beginning of each week and will be posted on a white board at the gym. This week and most likely all the upcoming weekly accessory exercises is brought to you by coach Andrew. Our coaches spend hours working with you, help you moving better, watch you do workouts and this what makes coaches coaches, they know precisely what we need to work on as a team. Obviously, this isn’t personalized programming but no matter what, this will make you better in all aspect of fitness. Please bring your feedback forward, positive, negative or things that you would like to see.
Floater workouts have been extremely successful, according to everyone’s feedback. There is only so many things we can do at the box, the floater wods allow us to expand more. Use some of the equipment that we have in limited quantity (air bike, D-balls), do workouts that usually could not be done in group format or workouts that simply does not work in a regular gym like swimming. Starting this week, we’ll be adding more components to the floater wods like 2 different workouts. This is just allow even more flexibility in our programming.
Hope you guys will enjoy it!!
**Olympic lifting testing this week for everyone**
The Snatch on Tuesday
The Clean and jerk Thursday
The testing will be for everyone during regular classes, not just weightlifting. Weightlifting classes will be the hatch squat cycle only. If you can only make to the weightlifting class on those days, you’ll have the option to do the testing as well but try to make it for regular classes. The format will be lifts testing for the first part of the class and there will be a METCON based at a percentage of your lifts. Let’s see where were at.
METCON
Partner up!
“Run, row, lift and burp”
4 rounds for time:
400m run
4 rounds (2 each)
12 cals row
8 thrusters 115/85
8 bar facing burpees
Note: Both partners run the 400m together. Rounds are alternating, 1 partner at a time working while the other rest
Injanation was epic!! Sweet skills to everyone that came over, what a blast. Military parkour, warp wall, salmon ladder, trampoline dodgeball, rock climbing, trampoline handstand walk, over the foam pit bridge fights, you name it and we did it all.
The military parkour for Pyromania III got put to the test. We’ll be finalizing all the details shortly. Rest assure that everyone will be able to it. The Firebreathers on the other hand, will have to do all the obstacles, of course.
“TRIFECTA”
Gymnastics
Skills work
A) E2M10M (5 cycles)
1 strict pull up
2 kipping pull up
3 butterfly pull ups
1 bar muscle up
B) E2M10M
1 strict toes to bar
2 kipping toes to bar
3 knees to elbows
1 pull over
Note: For the 2 EMOMs, find something challenging for you, scale for progression and skills development.
C) Death by handstand push ups
Note: Minute 1, 1 handstand push up, minute 2, 2 handstand push ups, add 1 rep per minute until you can no longer do the reps required in that minute “SPICY ALERT”
If you can’t perform handstand push ups, just do push ups. If push ups are too challenging, go knee push ups. As with everything we do, find something challenging for you and get better
Weightlifting
Snatch
3-3-3-3
Snatch pulls @110% of 1RM snatch
2-2-2-2
Power clean and jerk
3-3-3-3
Clean pulls @110% of 1RM clean and jerk
Firebreathers
“MICHAEL”
3 rounds for time:
800m run
50 back extensions
50 situps
In honor of U.S. Navy Lt. Michael McGreevy, 30, of Portville, New York, who was killed on June 28, 2005, when his MH-47 Chinook helicopter was shot down in the mountains of eastern Afghanistan.
He is survived by his wife, Laura; daughter, Molly; mother, Patricia; and father, Michael.
Pyro will be at Injanation tonight 6pm. Try to arrive a few minutes early so we’re ready to rock for 6pm. We’re aiming for 1 hour at the cost of 20$ but if you want to stay longer, go ahead. If you can make it but you’ll be late, please come, just join us when you arrive. 2 parkour circuits, warp wall, trampolines and tons of cool stuff to play around with. Also, as you probably heard, event 5 at Pyromania III in July will be the military parkour from Injanation so this is the perfect opportunity to come try it out. See you then
Strength/skills
E3M15M (5 cycles per movement)
Alternate each minute
1min 3 ring or bar muscle ups
1min 15 GHD sit ups
1min 15/12 cals row
Note: If you don’t have 5-10 solid chest to bar pull ups, work on your pull ups. If you can perform chest to bar pull ups with ease, work on your muscle ups. This is a strength/skills session, use it wisely. Alternate for the GHD situps can be toes to bar, knees to elbows or regular situps. Cals row for females is 12
METCON
8min AMRAP
15 wall balls 20/14
30 double unders
Rx+ wall balls 30/20
Injanation tomorrow night at 6pm. 1 hour of play, run, jump and just being kids again. 20$ per hour. See you then
METCON
**BENCHMARK ALERT**
“GRACE”
For time:
30 clean and jerk 135/95
White Firebreather: 95/65
Silver Firebreather (Rx): 135/95
Rx+:185/135
Gold Firebreather: 225/155
Legendary: 245/165 (squat clean and jerk)
Note; Lots of options here. If you’ve never done “GRACE” as prescribed, go with it. This is meant to be a short workout, aim for about 5 minutes. If you’ve done it a few times and you know where you’re at, we invite you to challenge yourself. Obviously, going heavier, like the Gold or Legendary versions completely change the intensity. Keep the workout for time but you’ll need more rest, aim for 1 rep every 45sec or on the minute. It’s a lot about knowing yourself if you can physically do it. Also, adding a squat clean at each rep will definitely up the challenge. Have fun and be smart.
Weightlifting W11D2
4 sets
3 hang power clean + 3 push jerks
4 sets
3 hang squat clean + 3 split jerks
Hatch W11D2
Back squats
1*5 60%
1*5 65%
1*5 70%
1*5 70%
Front squats1*5 60%
1*5 70%
1*5 75%
1*5 80%
Injanation Friday at 6pm. No classes, we all go play and have fun. Try to arrive a few minutes early for registration and sign the waiver. Let’s aim to get all started together for 6pm. If you can’t make it for 6pm and you’ll be late, all good, you’ll just join us when you arrive. Chances are a bunch of us will do more than 1 hour anyway. No reservation necessary, just show up and bring 20$. 1 hour of fun. See you then
METCON
For time:
800m run
40 squats
30 sit ups
20 chest to bar pull ups
10 burpees
400m run
10 burpees
20 chest to bar pull ups
30 sit ups
40 squats
800m run
Note: The run is around the block, the Pyromania II 400. (Up the hill, turn left, left down in the back alley, left at the bottom and back in front of Pyro)
