*COMPTRAIN BENCHMARK*
“Girls Gone Wild”
0:00-4:00
“Fran”
21-15-9
Thrusters (95/65#)
Pull-ups
4:00-8:00
“Diane”
21-15-9
Deadlifts (225/155#)
Handstand Push-ups
8:00-
“Amanda”
9-7-5
Muscle-ups
Squat Snatch (135/95#)
*Athletes can set up 3 different barbells, or have someone else change their weights*
Can you go sub 3:00 (Fran), 4:00 (Diane), and 5:00 (Amanda)? If so, @nobullproject is going to deck you out head-to-toe: runners, shorts, sports bra and top for the ladies and runners, shorts, tank and t-shirt for the guys. Send videos, sizes, and mailing address to athlete@comptrain.co by Monday, August 5.
Score is time if finished, otherwise reps completed. Fran and Diane are basically a 4min AMRAP and Amanda is to the finish. Have fun with this, challenge yourself and scale accordingly.
Coach note: Doing anything after Fran is usually unpleasant, just so you know haha
Weightlifting W1D2
Clean and jerk complex
5 sets
1 clean pull
1 low hang squat clean
1 hang squat clean
1 front squat
1 push press
Note: Build to max
2 positions clean pulls (aim for the same or above weight you finished with at the complex)
Low hang
Hang
then
Clean pull
Note: Hold 3 sec at each positions and then explode to triple extension and let the bar ride
Back squat
2-2-2-2-2
5sec pause at the bottom
Hello Pyromanians, looks like attendance is picking up and classes are getting busier. We got lots of new members and trials. To all of you, new or trying out, welcome to Pyro. Please do your best to sign in for classes. We offer coaching, we cap our classes at 10-12 to be able to coach all of you. Now, if the only time you can come is 6pm and the class is full, please come, don’t let that stop you from getting your fitness in, but keep in mind that the more people signed in, the more crowed it is, the less likely it is to get in depth coaching. Usual coach to athlete ratio is 1-6 or 1-8. More than 8 is getting tough as a coach to see everything. Just keep that in mind. If there’s 10 signed in at 6pm and 4 at 7pm, if you can come at 7pm, go for it. Try to spread it out a bit. We certainly don’t want to do a hard cap with a waitlist and prevent you from coming.
We also have a big second space, great for open gym, acc work, rehab, floaters and others. We will always support open gym and allow athletes to do their thing but do it with caution. We have open gym times everyday of the week from 1030am to 1200pm. At night, the second space is pretty much free. Remember that if you’re coming at night to do your own thing, there’s a class going on at the same time. Try to stay away as much as possible from the equipment used for the wod and keep in mind that the class might need the space as well. Essentially, the class has priority. Ask the coach prior to your workout and make sure it’s all good. This is not a rant, we’re not pointing fingers, this is not a specific instance that happened, this is just a quick reminder so we’re all on the same page.
If you have any questions on any of this, please do not hesitate and fire us an email (fire us, “Pyro”, get it?)
Strength/skills
Split jerk
2-2-2-2-2
Note: 5sec pause at the catch
METCON
8min AMRAP
15 wall balls 20/14
30 double unders
Rx+
Wall balls 30/20
30 Zeus rope double unders
