Dave Rochon

Saturday:
Firebreathers at 9am (Can’t stress enough, this is for absolutely everyone but be aware that the nature of the class and the workouts are a bit different than the regular classes, like less focus on basics and more doing)
Weightlifting at 10am
Open gym at 11am

Sunday:
Regular classes at 9/10 and open gym at 11am

Monday:
Regular classes at 9/10 and open gym at 11am

Tuesday:
Back to regular hours

**ALERT!!! September double challenge**

50 reps a day. Pick a movement, anything, perform 50 reps of it, everyday, all month. Push ups, squats, overhead squats, situps, lunges, pull ups or whatever you can think off. You can do the same movements all month if you’d like, just do 50 reps of something. Everybody can do it. That will be 1500 reps at the end of the month.
NO SUGAR. That means, no pop, no desserts, no sugar in your coffee, limit food that have sugar added (that means pretty much all processed food by the way). It’s not going to be 100% but do everything you can. Sugar is poison, avoid it at all cost. It’s going be worth it.
You’ll get some crazy results just by doing these 2 challenges for the month. On top of it, show up at Pyro as often as you can and BOOM!! Fitness goes up, body composition gets better, fat% goes down, abs are showing up, you’ll feels better about yourself, more energetic, PRs all over the place, life is good…

Strength

Power snatch (build up to your max)

5-5-3-3-3-1-1-1-1

Note: This is not a PR format, try to get a challenging load for each set. We’ll record each sets on the board.

METCON

For time:

1000m row

Tall cleans (this is part of the warm up, don’t spend to much time on this)
1-1-1-1-1

1 Hang clean + 1 push jerk + 1 split jerk
5 sets

Clean pulls @110% of 1RM clean and jerk
1-1-1-1-1

Front rack dip and drive @110 of 1RM clean and jerk
2-2-2-2-2

Note: From the rack, dip and drive but don’t try to get the load overhead

Back squats (aim for all reps to be above your 1RM clean and jerk)
1-1-1-1-1

Last day to register for the Festivus Games and secure your free tshirt. You can still sign up later but you might not get a tshirt. We’re sitting at 12 teams right now with more signing up for sure. We’re expecting 20 teams total. This is a competition for everyone, novice and intermediate skill level, no competitive games or regionals athletes here, this is for people that never competed before and people looking to have fun. Don’t take yourself too seriously. Go on www.festivusgames.com, search for the competition at CrossFit Pyro and sign up. BOOM, just like that you’re all set for a great day filled with awesome workouts and people. Seriously, regardless of your skill level or experience competing, you can do this!

“Thursday Chipper”

For time:

Sandbag hill run 70/50
50 wall balls 20/14
25 sumo deadlift high pulls 95/65
10 strict handstand push ups
50 burpees over the bar
25 sumo deadlift high pulls 95/65
10 farmers carry 25ft (250ft total) 53/35
50 situps
25 sumo deadlift high pulls 95/65
10 ring muscle ups
Sandbag hill run 70/50

Note: If not enough kettlebells are available for the workout, 50/35 dumbbelsl is acceptable

Gentlemen’s paintball, Saturday September 16th at 1:30pm

Beer mile, Sunday September 17th at 1200pm

Conditioning

10min EMOM alt min

5 strict toes to bars
10 barbell good mornings (pick a weight that allows you to do 5 sets of 10 and is challenging)

Note: Back extension on the GHD is a good alternative, both target the same muscle group. If you go with the back extension, maybe consider grabbing a weight to add more resistance

METCON

For time:

400m walking lunges

then

60 chest to bar pull ups

Note: If you have a weight vest, wear it. Score is time for the lunges, time for the chest to bar and time total. For example: Lunges 10:00, Chest to bar 3:00, total time 13:00

Coach’s note: We’re doing a bit more monostructural work this week. Meaning that we’re targeting longer sets with on single movements. Those are great to build capacity and muscle endurance

Power snatch
1-1-1-1-1

Hang snatch (squat)
1-1-1-1-1

Snatch pulls @110%
1-1-1-1-1

Note: Control on the way down as well

Front squat
1-1-1-1-1

Note: Good control at the bottom, don’t just rush out of the hole just to get big numbers. It’s about building strength and developing comfort at the bottom

Skills

The rope climb (10min)

Note: This is the time to review the rope climb wraps, technique and performance points.
For the more advanced athletes that already have a good solid technique:

E2M10M (5 sets)

1 “double up” start seated on the ground (Once you cleared the ground you can leg wrap)
1 L sit, start seated on the ground
1 leg less
1 shorty (you can only wrap at 6ft
1 rope climb

Note: For the double up, you start seated on the ground, climb up, come down to a seated position touch and go on the ground, go back up and down to a seated position. Hint: this is really difficult

Conditioning

10min EMOM alt min

30 double unders
15 cals row

Main course

100m handstand walk (that’s approx 330ft)

Note: When you fail, start back to the furthest point from the finish. We’ll do this along a 30ft section. For scaling, get inverted as much as possible, shoulder taps, get the coach to spot you with a pvc pipe or do the around the world with a plyo box.

Coach’s note: This is going to be an absolutely delightful session