The Pyro meet is Friday starting at 6pm. The sign up sheet is by the white board. Make sure you enter your weight class, snatch opener and clean and jerk opener. Your opener should be a weight you can do for sure but also competitive.
Swimming wod Saturday at 12 until 1pm
This Sunday, free drop in to all service personnel (fire, ems, cps and military) for Remembrance day
Goals 5min
METCON
“Elizabeth”
For time:
21-15-9
Squat cleans 135/95
Ring dips
Maintenance/ Mobility 15min
Focus on splits
The CrossFit Pyro Olympic Lifting meet is this Friday starting at 1800hrs. 1st lift at 1830. Full details tomorrow.
Skills/strength
10min EMOM alt min
5 handstand push
6 pistols
METCON
4 rounds for time:
120ft bear crawl
25 kettlebell swings 53/35
25 sit ups
Maintenance/mobility
5-10min
shoulders
split stretch
Goals 10min
METCON
Rogue Lift off workout
15min AMRAP
25 pull ups
50 cal row
100 overhead squats 45/35
50 box jumps
25 pull ups
If scaling, aim for completing at least 1 full round.
Maintenance/ Mobility
Couch stretch 2min per side
Banded shoulder opener
Lower back roll
No classes (Good time to stretch, just saying!)
Open gym from 10 to 12
Back at it Sunday at 9/10 and open gym at 11
CrossFit Pyro is getting smarter this weekend by getting the knowledge bomb of the CrossFit Competitor’s course in Denver, Colorado. This is a great opportunity to learn from veteran games athletes(Matt Chan and Chris Spealer) on everything fitness. From programming, nutrition, movement efficiencies and mental toughness to name a few. Expect a mini seminar in the next couple week that will cover everything from it. This seminar will obviously be free to every member. Stay tuned for more info.
CrossFit Pyro’s in house Olympic lifting meet is next friday starting at 6pm until 9pm. This is nothing to be scared off, this is just like any other workout except that the format is geared towards true olympic lifting meet style. Everybody gets 6 lifts, 3 snatches, 3 clean and jerks. The weight can only stay the same or go up. There is weight classes so you are not “competing” against everyone. We just did 8 weeks of Olympic lifting, it’s time get some prs. 20$ per person, all proceed go towards gear. We have competition plates and change plates coming.
Swimming wod is Saturday Nov 12th from 12 until 1pm. We keep hearing about all these good swimmers within our members, maybe it’s time for them to show us how it’s done!!!!
Goals
5 min
Strength
15min to find 1 rep max Snatch
rest 5min
15min to find 1 rep max Clean and Jerk
Maintenance/Mobility
5min
Happy Birthday Coach Prime!!!! 33 burpees for everybody
Goals: 5 min
Power/skills
10 min to find highest box jump and longest standing jump
METCON
“October 27th part II”
5 rounds, each for time:
20 cal row
10 bodyweight bench press
10 strict weighted pull ups 35/25
2min rest between rounds
Goals
5min
Skills/strength
Snatch balance 1-1-1-1-1-1-1
METCON
For time:
100 overhead squats 95/65
Everytime you break, perform 5 bar facing burpees
Upcoming events reminder:
Rogue lift off: Start Nov 3rd. Oly lifts Friday Nov 4th and the workout Sunday Nov 6th. Register on the crossfit games website.
Pyro meet: Friday Nov 11th. Starts at 6pm, first lift at 630pm. Full rule book tomorrow. 20$, olympic lifting style friendly meet. 6 lifts each, judges, 1 lifter at a time. Bring your onesie…Make sure you sign up on the sheet by the white board.
Swimming workout at the Renfrew public pool Saturday Nov 12th at 1200.
This month, we’ll be working on achieving our goals. As we mentioned in yesterday’s post, there will be dedicated time to work on our personal objectives. Here’s some ideas: getting a pull up, handstand push up, muscle up, double unders, rope climbs to name a few. It’s no secret, if you want to get something, you work at it. There is no failure, only learning. Each time you practice a skill or work on something, you get better at it, even if you can’t see the direct improvement. So, let’s get after it. Here’s the wod:
Skills
Support position, dip, ring dip, kipping dip, iron cross, ring muscle up transition
Not for time:
10 rope climbs (Any style)
20 squat cleans (heavy)
40 handstand push ups (Strict if possible)
80 back extensions (Weighted if necessary)
100 ghd sit ups (Slow and controlled)
