Join us next Tuesday, August 21st at the Mount Pleasant outdoor pool from 8 to 10pm. Potluck, pool, BBQ, games, all your friends from Pyro, bring your friends, bring your family and if you have kids, bring them, it’s absolutely free, what else can you ask for? This is going to be super fun!!
METCON
For time:
100 thrusters 95/65
**Every time you drop the bar, run 400m (Pyro 400 up the hill)**
Note: Pick a weight that you can do around 20 reps unbroken when fresh. If you end up doing set of 10 or below, you went too heavy. There is a scaled version but you can pick anywhere in between. 75/55 would be a good option for example. Aim to do the workout in 6 or 7 sets. If your 400m take you longer than 2min, scale to 300m or 200m if needed. This is the only component today so we invite you to challenge yourself. Keep the intensity up, push hard and more importantly, have fun!!
Scaled: 45/35
Maintenance/Mobility
10min
Weightlifting W3D1
Power snatch
1-1-1-1-1-1-1
Power clean and jerk
1-1-1-1-1-1-1
Note: Part of our prep for next week’s Pyro meet, build up to your max for the day, try to keep it around 90% of max effort. Don’t push it, learn to be satisfied with your efforts for the day and move on. Focus on the next day. Maxing out everyday is taxing on the body, work hard but in a controlled, you will gain more this way.
Weigh classes:
• Men: 140/170/200/230/231+
• Women: 110/130/150/170/170+
There will be a weigh in at the at the athletes arrival to confirm the weight class
Once weighted, the athletes will pick their Snatch opener. This will be the weight for their first lift. Once all the athletes are weighted, we will then establish the order for the first lift
The order will go by load, from the lightest to the heaviest. Mixing men and women. We will have two bars setup
Athletes will have 30sec per lifts with as many attempts as they want
There will be 3 lifts for the snatch, 3 lifts for the clean and jerk
There is a maximum of 9 attempts total. Meaning you can do multiple attempts within the 30sec for a maximum of 9 total. You must have at least 3 attempts left for the clean and jerk
Athletes must wait for the judges signal before dropping the weight, otherwise it will be a no rep
All lifts must be completed within the lifting platform dedicated for the competition. Stepping outside the platform will be a no rep
The lift must be completed and approved by the judges before the timer hit 0
The snatch might be any style, start from the ground and finish at full lockout overhead with the load under control. As long as the bar is going overhead in one smooth motion, no stopping at the shoulders. Only your feet are allowed to touch the ground
The clean and jerk might be any style. Starts from the ground and finish overhead with full lockout with the load under control. Only your feet are allowed to touch the ground
If your lift is successful, you must go to the scorekeeper and announced your next lift. After your 3 snatch attempts, you must choose your clean and jerk opener
If you fail your attempt in the 30sec allowed, you can either do another attempt as a separate lifts at the same weight or go up. If you stay at the same weight, you will be lifting immediately after, if you decide to go up, there might be a few lifters between this weight and your next weight. That can give you a rest and more time to warm up in between
Once you choose your load for your next lift, you will be allowed to change the weight only TWICE
There will be a podium for the snatch most weight lifted, clean and jerk most weight lifted and total (Snatch and clean and jerk combined) for each weight class
CrossFit Pyro at the MEC Sprint Triathlon, Saturday August 18th
Mount Pleasant outdoor pool party, Tuesday August 21st from 8 to 10pm. Potluck style so bring your favourite dish. No workouts there, just have fun, play games, hangout and relax, bring your smile, friends and family. Kids more than welcome. Actually, if you have kids, you have to bring them. Free of charge. There’s a BBQ on site and we’ll bring hot dogs. See you all there
Pyro lifting meet is Saturday August 25th, from approximately 10am to 2pm. This is for everyone, regardless of your skill level. Actually, if you think you’re not good enough, that’s exactly why you should do it. We only get better when we get our of our comfort zone. 25$ and all proceeds go directly to get us more gear, more bars, more plates, fractional plates. Can we get 25 athletes for this? Let’s do this!!
Strength
Power snatch
2-2-2-2-2
Note: Drops allowed, keep the reps close together
METCON
For time:
50 double unders
5 ring muscle ups
5 squat snatch 95/65
50 double unders
4 ring muscle ups
4 squat snatch 115/85
50 double unders
3 ring muscle ups
3 squat snatch 135/95
50 double unders
2 ring muscle ups
2 squat snatch 155/105
50 double unders
1 ring muscle up
1 squat snatch 165/115
Scaled:
Single unders
Bar muscle ups, chest to bar pull ups, pull ups or banded pull ups
For the snatch, build a ladder that make sense for you
Rx+ 135/95 155/105 185/125 205/135 225/145
Coach note: How’s your shoulders? Stick to the program, scale accordingly, put your ego in the garbage and have fun
Floater 1:
5 rounds for time:
1 peg board ascent
10 d-ball cleans 100/70
20 cals bike
Floater 2:
For time:
2k row
or
5k row
or
10k row
or
21.1k row
or
42.2k row
Note: Have fun with that!!
Acc work
Monday
Back Squat
1×75%
1×85%
1×95% (+)
Kettle-Bell Front Rack Bulgarian Split Squat 4×10 (Each leg) (Hold the KB in the front rack position with knuckles touching. Coach’s note: Enjoy)
Back Extension With 5 Second Pause at Top 4×10
Kneeling One-Arm Kettlebell Shoulder Press 4×15 (Bottoms up) (Focus on your shoulder stability over weight)
E2M8M
3 Ring MU
10 Pistols
Wednesday
Shoulder Press
1×75%
1×85%
1×95% (+)
Weighted Ring Pullups 4×8
GHD Complex: x3
15 Glute Ham Raises
15 Back Extension
15 Sit Ups
E2M10M
5 D-Ball Clean
10 HSPU (Find a scale that allows you to keep the volume)
Friday
Deadlift
1×75%
1×85%
1×95% (+)
Barbell Pendlay Rows 4×15
Barbell RDL 4×15
Barbell Rollouts 4×10 (Pause at full extension) (You may need to put bumper plates on so the bar rolls easier. Squeeze your core and butt when you rollout, if you don’t, you place your lower back in a hyperextended position. This is a good exercise for core stability and forces you to work on keeping the core engaged. This translates well to pause-exercises and endurance during metcons)
Handstand Complex x4
30 second hold
2 strict
3 kipping
*then
30ft handstand walk
Rest 2 minutes
(A good scale for handstand walks is the Conan box drill or shoulder taps inverted on the wall. Substitutes for HS Walk: Conan drill = twice around the box. Shoulder taps = 20)
Strength/skills
10min EMOM
1 peg board ascent
25ft handstand walk
METCON
4min AMRAP
5 strict handstand push ups
10 box jump overs 24/20
rest 2min
4min AMRAP
5 box jump overs 30/24
10 handstand push ups (kipping allowed)
Score is total reps for both AMRAPs combined
Weightlifting W3D1
1 week away from the Pyro meet. Build confidence in your lift. Aim for about 90 to 95% intensity
Snatch
Warm up for a heavy single
Set your first weight
Then you only have 4 attempts to build up for your max
Keep each attempts in a 30sec timeframe
Clean and jerk
Warm up for a heavy single
Set your first weight
Then you only have 4 attempts to build up for your max
Keep each attempts in a 30sec timeframe
Note: This is to replicate the Pyro meet competition setting. You will have to choose your starter weight in advance. If successful, go up. If unsuccessful, you can stay at the same weight or go up
Pyro meet is Saturday August 25th. All of you should sign up. The more that join for the fun, the more gear we get for workouts. Bella purple bar anyone? More 15s? Red 55lbs competition plates? More gear dedicated in the dojo? No experience necessary, actually, the less experience the better. This is meant to be a super fun event. Only 25$. Expect it to be from 10am to about 2pm. Sign up on Rhinofit
Strength
Back squats
5-5-5-5-5
Note: All working sets above 50% of 1RM
METCON
5 2min AMRAP
15 front squats 135/95
10 shoulder to overhead 135/95
Max chest to bar pull ups
1mim rest between rounds
Score is number of chest to bar pull ups for all the rounds combined
Note: Scale the weight and volume accordingly. You should get to the pull ups with about 30sec
Are you ready for the CrossFit Team Series? Just like the Open, but you get to partner up! Same or opposite sex teams, 2 weeks of competition, scaled and Rx options, the workouts will be announced on the Thursday and you’ll have until Monday to perform the workouts and submit your scores. The Team series starts September 18th. Find your partnerand sign up today. Link below:
https://games.crossfit.com/teamseries
In the spirit of the Team Series, the Attollo cup and the Festivus Games, expect a lot of partner workouts in the upcoming weeks. Partner workouts are super fun!!!
It starts tomorrow with:
On a 20min running clock:
0-10min
1 rep max thruster from the ground
10-20
AMRAP
1 partner deadlift
1 sync burpee over the bar
2 partner deadlifts
2 sync burpees over the bar
3
3
Keep adding 1 rep of each until you run out of time.
Score is your max thruster weight for you and your partner combined plus reps in the AMRAP
Deadlift weight
Male/male 405
Male/female 365
Female/female 305
Burpees are synchronized at the bottom, open style, 2 feet together
Note: Notice that if your partner is opposite sex, one side of the barbell is heavier than the other. Also, opposite sex team can use a male or female barbell. Easier with a male barbell to set the weights.
“TRIFECTA”
Gymnastics
Skills
Hollow body, arch, beat swing
Not for time:
30 strict toes to bar
30 negative handstand push ups
METCON
For time:
21-15-9
Strict ring dips
V-ups
Burpees
Weightlifting W2D3
Snatch complex
5 sets
1 power snatch + 1 snatch balance
Note: Build to max. If you can’t snatch balance, perform an overhead squat instead, 3sec pause at bottom of the squat
Clean and jerk complex
5 sets
1 hang squat clean + 1 push press + 2 push jerks
Note: Build to max, 3sec pause at bottom of squat
Split jerk
2-2-2-2-2
Note: Build to max, 3sec pause at the catch
Firebreathers
**BENCHMARK ALERT**
“EVA”
5 rounds for time:
800m run (mail box run)
30 kettlebell swings 70/53
30 pull ups
To all Pyromanians, attendance is picking up rapidly these days, especially for the 5pm and 6pm classes. Please, sign up for classes on Rhinofit. Our goal is to offer the best possible training environment and coaching. One coach for 20 athletes is just not a good ratio. We technically cap our class at 10. We allow up to 13 on Rhinofit but if the class is full and that’s the only time you can come, please come. Obviously, don’t turn around because it’s too crowded. Remember that gear might be limited and coaching becomes harder to focus on everyone. Eventually, we’ll double up coaching and have more gear but in the meantime, we can all do our part by signing up for classes and if possible, come to another less crowded time. Thanks for your cooperation
MEC sprint triathlon is Saturday August 18th
Pyro gang at the Mount Pleasant outdoor pool, Tuesday August 21st from 8pm to 10pm
Pyro Olympic Lifting meet is Saturday August 25th, 25$, all proceeds go to getting more gear, sign up on Rhinofit. Absolutely no experience necessary. All details and rule book tomorrow
Strength
Shoulder press
5-5-5-5
Push press
3-3-3-3
Jerk (split or push)
1-1-1-1
*We’ll be recording your 5RM shoulder press, 3RM push press and your 1RM jerk.
Note: This is a strength only day, that’s right, no METCON. Perfect time to work on technique, hangout, have fun and just relax
Maint/Mob
10min
METCON
For time:
1mile run (Pyro mile)
30 box jumps 24/20
2 rope climbs
30 burpee chest to bar pull ups
2 rope climbs
30 hand release push ups
2 rope climbs
Rx+ Strict handstand push ups instead of hand release push ups
**Weight vest on** 20lbs for men, 14lbs for women
Weightlifting W2D2
5 sets
3 position clean (high hang, hang, ground)
Note: Build to max
Clean pulls @110% of 1RM
3-3-3-3
Note: No drops, touch and go only, even for the last rep
Back squat
3-3-3-3-3
Note: 5sec pause at the bottom
