Dynamic Chiropractic & Performance will be joining us during Pyromania II for your well being and recovery. We’ll also have massage therapists for both days. This is going to be much needed
Happy birthday Coach Em!! Typical Pyro fashion, everybody will do burpees today or you could do D-ball cleans instead 100/70 (Yes, we got a 70lbs ball now)
CanWest games 17.2
Rx 20min AMRAP
20 thrusters 135/95
20 pull ups
20 burpees to a 2inch target
Scaled 10min AMRAP
20 single unders
10 hang power snatch 75/45
10 ring rows
Add 10 single unders after each completed rounds
Not for time:
30 snatch
Note: Rest as needed between sets. Pick a weight that’s challenging for you, work on technique and consistency. Your first and last lift should look almost the same. Aim for 65 to 80% of your max. The weight you will pick is dependant on your technique. All reps are squat snatch
Guys night out (Well, more like half a day thing), Saturday June 10th. Details incoming
Strength
E2M10M
Clean and jerk complex
1 clean pull
1 power clean
1 hang squat clean
1 front squat
1 jerk
Note: Build to max
METCON
12min AMRAP
3 L-pull ups
6 Handstand push ups
12 barbell step ups 45/35 20inch box (back rack)
Maintenance/Mobility
5min
Guys, get ready for the ultimate guys night out. Tentative date of Saturday June 3rd. Archery tag, Team iron triathlon, food, drinks and games. Bring your friends and family. BOOM!! This going to be EPIC!!!
You’ve probably noticed a few new faces at the box these past couple weeks. If you don’t know somebody, make sure you go introduce yourself and if we have a partner workout or have to share a bar for a workout, team up with them. For all the new Pyromanians, here’s a couple ways to stay in touch:
Facebook:
www.facebook.com/CrossFitPyro
Instagram:
https://www.instagram.com/crossfitpyro/?hl=en
We also have a closed group facebook page called CrossFit Pyro community. Just send us a request to join and you’re in. Daily workout of the day post directly on your feed, tips and tricks from coaches and tons of stuff.
Also, look for our email newsletter once in a while
“AMANDA”
For time:
9-7-5
Ring muscle ups
Snatch 135/95
Note: All squat snatch
Rest 5min
then
For time:
200 double unders
100 sit ups
50 pistols
Video analysis/ bar path review/ technique overview
Not for time:
30 clean and jerks
Note: No prescribed weight but go moderately heavy. Depending on your capacity and technique, it can go anywhere from 60 to 80%. Rest as needed between sets. All reps are squat cleans. We’re working on muscle memory here, proper movement patterns and building capacity at heavier loads.
Skills
10min EMOM
Max unbroken handstand walk
METCON
15-12-9-6-3
Sumo deadlift high pulls 115/85
Shoulder to overhead 115/85
Maintenance/Mobility
5min
Mother’s day workout is Sunday May 14th. Free to all mothers. Bring your friends, family and kids
Hero workout “CLOVIS” is Sunday May 21st
Hero workout “MURPH” is Sunday May 28th
Regionals weekend at Pyro is Friday June 2nd to Sunday June 4th. We’ll have additional Firebreather classes in order to complete all the workouts. Regionals workouts are challenging but don’t let that stop you, scale as needed and join us for the fun
Don’t forget to submit your CanWest games score before 5pm tonight. If you can figure out how that is!!
Strength
Thrusters (From rack or ground)
1-1-1-1-1-1-1
METCON
For reps:
3min of:
Row cals 20/15 then max wall balls 20/14
Rest 2min
3min of:
Row cals 20/15 then max box jumps 24/20
Rest 2min
3min of:
Row cals 20/15 then max kettlebell swings 53/35
Note: Score is total reps for all the 3min intervals. Row 20/15 cals and with the remaining of the 3min, perform as many reps as possible of the designated movements
“Deck of Death 2.0”
For time:
Get through a full deck of cards
Hearts: Burpees over the bar
Spades: Pull ups
Clubs: Hang power cleans 95/65
Diamonds: Sit ups
Jokers: 400m run
Note: Set up your deck faces down, turn one card at a time and perform the number or reps according to the suit. All faces are worth 10 and Aces 11. This is going to be effectively brutal!!
Weightlifting at 1000
CanWest games athletes, you can perform 17.1 during open gym at 1100. Let’s try not to overlap with Fundamentals at 1200 please
Fundamentals 1 at 1200. This is for everybody, new or existing members, if you haven’t taken our fundamentals, we strongly recommend it. For about 1hr30min, you’ll get a full run down on what is CrossFit, workout formats, programming, benchmark workouts, hero workouts, why we do certain things, how to scale and why, movement basics for the squats, presses and deadlifts just to name a few.
Overhead Squat
2-2-2-2-2
Clean and Jerk (Heavy doubles, not touch and go but close together)
2-2-2-2-2
Clean pulls @110% or 1Rm clean and jerk (Touch and go, control on the way down even for the second rep)
2-2-2-2-2
Back squat (1sec pause at bottom)
2-2-2-2-2
Acc work
Dumbbell bicep curls
3 sets of max reps 35/25
