Big post, this includes: Floater wod, regular class, Lite and weightlifting
Registration for the Rogue Liftoff is live, head over to www.crossfitgames.com/liftoff
Week of October 23rd Floater wod
3 rounds for time:
1 peg board or 3 rope climbs
24 cals row
16 cals bike
8 dumbbell squat snatch 50/35
Note: You are not mistaken, this is real.
October 24th wod
Strength
Back squats
E2M14M (every 2min for 14min, 7 sets)
2-2-2-2-2-2-2
Note: Build to your max doubles
METCON (metabolic conditioning)
5 rounds
12 shuttle runs 20ft
8 box jumps 36/30
4 muscle ups
Note: Bar or rings will be consider Rx. Will be noted as Rx bar or Rx rings on the board. Pick something hard for you, don’t just default back to the style you’re better at. Both bar and ring muscle ups are equally hard on their own right.
Lite
Back squats
Same as regular class, focus on proper mechanics and depth more than weight
METCON
4 rounds for time:
12 shuttle runs 20ft
8 box jumps (something high for you)
4 pull ups
Weightlifting
Power snatch
3-3-3-3-3
Hang squat snatch
3-3-3-3-3
Snatch pulls @110% of 1RM snatch
3-3-3-3
Not touch and go
Front squats
3-3-3-3-3
The Rogue Liftoff is happening Saturday December 2nd and Sunday December 3rd. Max snatch and clean and jerk Saturday and a workout on Sunday. This is an event for everyone, no experience necessary. You can register here:
https://games.crossfit.com/liftoff
Registration is 10$ USD. Also, we’ll have a sign up sheet this week at Pyro for heat times and judges. There is no charge for doing this at Pyro, only your registration through the CrossFit Games to be on the leaderboard. If for any reasons you would like to participate but do not wish to be on the leaderboard, you can still come to do the lifts, the workout or both. Remember, this is a competition against yourself, set a goal and destroy it. We’re 5 weeks away, this is a good time to work on technique, build strength and get better. There is age divisions and weight classes, here’s the breakdown:
DIVISIONS AND WEIGHT CLASSES
Athletes will have the option to compete in the following divisions:
Individual Men and Women
Teenage Boys and Girls 14-15 (Born on or between 12/1/2001 and 11/30/2003)
Teenage Boys and Girls 16-17 (Born on or between 12/1/1999 and 11/30/2001)
Masters Men and Women 35-39 (Born on or between 12/1/77 and 11/30/82)
Masters Men and Women 40-44 (Born on or between 12/1/72 and 11/30/77)
Masters Men and Women 45-49 (Born on or between 12/1/67 and 11/30/72)
Masters Men and Women 50-54 (Born on or between 12/1/62 and 11/30/67)
Masters Men and Women 55-59 (Born on or between 12/1/57 and 11/30/62)
Masters Men and Women 60+ (Born on or before 11/30/57)
Each division will include the following weight classes (body weight in pounds):
Men: 135/150/165/180/195/210/225/226+
Women: 110/120/130/140/150/160/170/171+
This is a great opportunity for us to run a weightlifting clinic. It will be a 2 hour workshop on everything snatch and clean and jerk. Expect a lot of coverage on technique, video analysis, critics and obviously lifting some weights. This is for everyone, from new to weightlifting to experience lifters. Stay tuned for more information.
From all this big blurp of writing, here’s what you need to remember:
Sign up for the Rogue liftoff on the crossfit games website
Put your name down on the sign up sheet at Pyro to secure your heat times
Set a goal
Show up at Pyro on Saturday Dec 2nd and Sunday Dec 3rd
Crush the crap out of your goals
Be awesome!!
Thanks to everyone who came today for our first anniversary event. The Battle Royale was epic!! It’s safe to say that it will become it’s own thing moving forward. The goal of the Battle Royale this year was to create a fun and different experience. It was a competition to some extent, it was an informal event, honour system, no real time frame for the workouts and we had a random workout coming out of the hopper. It was a great display of our community, the camaraderie and this event was awesome because of your participation. Overall, it was really intense and a lot of fitness in a short timeframe. After 5 workouts under 4 hours in a competitive setting, all 3 entering the last workout have proven their skills, strength and fitness but only one came on top, Coach Andrew annihilated the last workout and killed his competition to take the throne, sweet skills!!! Everyone did awesome, there was a lot of PRs, some by a wide margin too. It was great to watch all of you doing things you never thought possible, some of you were competing for the first time.
CrossFit Pyro made it’s 1st extremely successful, because of all of you. The best looking box with the best coaches in the world wouldn’t be great if it wasn’t for it’s community. A great box that’s empty everyday is not a great box. Seeing each one of you everyday makes it special, everyone leaves a mark, the ambiance, the atmosphere, influencing the programming, all of you bring something to Pyro. Here we go for round 2, or year 2 in a non CrossFit way. Let’s make it even better than year 1. We have so much more that we want to do, achieve and growth.
Thank you so much
David and Em
Strength
15min EMOM
2 snatch
Note: Fixed weight
METCON
For time:
9-6-3
Wall climbs
Kettlebell turkish get ups 53/35
CrossFit Pyro is officially 1 year old. Join us to celebrate all day. Doors open at 9am. As we are in the business of fitness, there’s no better way to celebrate than doing a special event. The Pyro battle Royale starts at 10am. Roughly 35 athletes starts, only 1 champion at the end. 6 workouts attrition style where athletes will get cut after each workouts. This is going to be seriously awesome. There will be food, drinks, Rosso coffee, activities for kids, lots and lots of fitness and you get to hangout with the best people around. Workouts will be announced on site. Rest assured that the workouts are for everyone, not to spoil anything but workout 4 is going to be coming out of the hopper!!! See you all there
Join us Sunday October 22nd for our 1st year anniversary event. Bring your favourite dish to share, bring your friends and family. Doors open at 9am. The Battle Royale starts at 1oam. 6 workouts total, no formal times for any of the workouts, this is a true Battle Royale style event. Workouts will be announced the day of, be ready for the unknown and the unknowable. Only 1 champion, male or female.
Gymnastics
How to spot
Handstand walk practice 15min
Note: Time to get inverted, on the wall or use a spotter on the floor.
Pistols 15min
Note: Work on our mobility, range of motion and strength
Pull ups and kipping pull ups
Note: Pull ups using a spotter, beat swings and the mechanics of the gymnastic kip
Weightlifting
Overhead squats
5-5-5-5-5
Clean and jerk (touch and go)
5-5-5-5-5
Note: Work on your barbell cycling skills, moderate load
Clean grip deadlift
5-5-5-5-5
Note: Last 2 sets should be above your max clean and jerk
Firebreathers
“Do you even skip bros?”
5 rounds
50 single unders
30 double unders
10 triple unders
*Every time you trip, perform 3 burpees*
**Every time you curse, perform 5 burpees**
***Every time you throw your rope, perform 10 burpees***
“MARGUERITA”
50 reps for time:
1 burpee
1 push-up
1 jumping-Jack
1 sit-up
1 handstand
Our 1st year anniversary/Battle Royale is Sunday October 22nd. Doors open at 0900hrs. The Battle Royale starts at 1000hrs. We have around 35 participants so far. This is a friendly competition, honor system for the workouts up to the round of 9 then things will get real, judges will jump in. Bring your friends, family, kids, fish, everybody welcome. Bring your favourite dish to share, potluck style, bring drinks and bring your best smile. This is going to be an awesome day, all the Pyro community together. See you all Sunday
Strength/Skills
E2M10M
3-5 handstand push ups
Pick something challenging for 3 to 5 reps. If you can do 5 strict handstand push ups, go deficit. Work on your kip. Get comfortable inverted. Ring handstand push ups anyone?
METCON
3 rounds for time:
30 wall balls 20/14
20 hand release push ups
10 deadlifts 245/185
CrossFit Games Open 15.3
7min AMRAP
10 power snatch 75/55
3 bar muscle ups
5min rest
Then
10min AMRAP
8 sandbag manmaker 70/50
25ft sandbag walking lunges 70/50
Note: A sandbag manmaker is a burpee to a thruster with the sandbag
Second note: Remember to have fun and smile at all times
Weightlifting
Shoulder press
5-5-5
Push press
5-5-5
Push jerk
5-5-5
Clean pulls @110% of clean and jerk 1rm
1-1-1-1-1
Back squat
5-5-5-5-5
The Festivus Games scores have been submitted. The online leaderboard should be updated shortly. You’ll be able to see where you stand against the other 11000 athletes registered.
Strength
Clean
5-5-3-3-3-1-1-1-1
METCON
5min AMRAP
20 double unders
10 squats
Friendly reminder: Don’t forget to sign for classes. We try to cap our classes at 10. Better instruction, better coaching, more space available, equipment availability and such. It literally takes 2 seconds. If that’s the only time you can come on that day and the class is full, of course you can come but if you can make it to a less busy class instead it would be better. Thank you
METCON
“YOU CAN’T WIN”
3 rounds for reps:
1min wall balls 20/14
1min row cals
1min dumbbells shoulder to overhead 50/35
1min knees to elbows
1min burpees
1min rest
Score is total reps for all the rounds combined
CrossFit lite:
Same format but here’s a scaled version
1min Wall balls 14/10
1min row cals
1min dumbbells shoulder to overhead 35/20
1min sit ups
1min burpees
1min rest
Weightlifting
Muscle snatch (touch and go)
5-5-5
Power snatch (touch and go)
5-5-5
Snatch (touch and go)
5-5-5
Snatch pulls @110% of snatch 1RM
1-1-1-1-1
Front squats
5-5-5-5-5
Awesome showing by the Pyromaniacs at the Festivus Games. Here are the top 3 finishers in each divisions:
Male Novice:
1st place, Hungry hungry hippos (Pyro, Darren L and Ryan B)
Female Novice:
1st place, Action Chicks (Action conditioning, Kristen and Kara)
2nd place, Snatch if you can (Pyro, Katie and Rachel)
3rd place, Jlo’s (Pyro, Jennifer and Jessica Lopez)
Female Intermediate:
1st place, The young and the restless (Pyro, Laurie and Erin)
2nd place, Booty and da beast (CrossFit Lethbridge, Sarah and Dawn)
3rd place, Mother thrusters (CrossFit Moirai, Carey and Ally)
Male Intermediate:
1st place, Reps 4 Rhabdo (Pyro, Scott R and Clay)
2nd place, 100% effort, 7% skills (CrossFit Moirai, Kyler and Greg)
3rd place, Just the Kip (Pyro, Tyler C and Kyle S)
