Dave Rochon, Author at CrossFit Pyro

27 05 '19

Tuesday May 28th

METCON

For time:

1000m row

then

3 rounds

75 double unders
12 dumbbell hang power cleans 50/35
9 dumbbell step overs 50/35 24/20

then

1000m row

Lite/beginners

For time:

500m row

then

3 rounds

75 single unders
12 dumbbell hang power cleans 35/20
9 box step overs 24/20

then

500m row

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

Weightlifting
5 sets
5 snatch balance
5 sot press

Gymnastics
Accumulate 90sec of front planche

Core
3 rounds
10 GHD sit ups
15 toes to bar

26 05 '19

Monday May 27th

“MURPH”

For time:

1 mile run

Then
100 pull ups
200 push ups
300 squats

Then
1 mile run

*Partition the pull ups, push ups and squats as needed

**If you have a weight vest, wear it

Lite/Beginners

“1/2 MURPH”

For time:

800m run

Then
50 pull ups
100 push ups
150 squats

Then
800m run

*Partition the pull ups, push ups and squats as needed

25 05 '19

Sunday May 26th

TEAM WOD

Teams of 2

For time:

21-15-9-3-1

Partner deadlift 405/285
Synchronized burpees over the bar

BURN

20min AMRAP

1 hill run
21 kettlebell swings 53/35
15 goblet squats 53/35
9 hand release push ups

25 05 '19

June/July Pyro summer challenge

Challenge objective: Creating good long lasting lifestyle habits in nutrition, active lifestyle and good wellness habits.

Here’s the breakdown of the challenge:
Inbody body scan at the start and finish. First body scan Friday May 31st at 6pm. Full Inbody scan machine on site at Pyro, 20$ per person for the full scan
Pyro nutrition challenge, Macro focus, control food intake, whole food, avoid sugar and processed food. All based on Precision nutrition awesome program. Full details and nutrition document incoming
Active lifestyle with 12 sessions at Pyro per month entered in Beyond the board to be in the committed club. That’s only 3 times a week, everyone can do this regardless of your schedule and how busy you are. All about priority.
Active lifestyle with 50 reps a day. Pick a movement everyday, push ups, pull ups, squats, whatever it is, for all June and July, you will perform 50 reps of a movement of choice. You can break them as needed too. 25 push ups in the morning, 25 push ups at night, just get it done. Focus on weaknesses. Struggle with pull ups, perform 50 ring rows one day, 50 banded pull ups the other for example. Obviously don’t do the same thing every day. All about balance as well. 50 cals row, 50 cals bike, 50 double unders, you name it.

This challenge is offered to everyone at no cost. Only fee is the Inbody scan as we get a company to come to do it. We’ll have a list by the whiteboard for you to sign up. The sign up is more about formality and make you accountable. You sign up, you do it, you get results.

Our ultimate goal is make people healthy. We want you to be fit, we want you to be strong, physically and mentally. We’re all doing this together, that’s the power of the community. We do this all year long but sometimes, we need a little push, something extra to get us outside our comfort zone. Notice here that nowhere you’ll find loose body fat, loose weight or PR my clean and jerk and so on. The thing is, if you commit to the challenge and do it in full, by committing to the rules, you will get results. The best is to get a healthy lifestyle, doing a 2 month diet might work short term, but chances are it won’t work long term. We want you to be healthy and fit now and for as long you live. Be healthy now for healthy future.

BOOM!!!!

25 05 '19

Saturday May 25th

“TRIFECTA”

–Pure blackness–

Gymnastics

Accumulate 1min of:
Front planche hold
False grip hang

Not for time:

10 pull overs
10 skin the cat
10 wall climbs

METCON

4 rounds for time:

1 pegboard ascent
10 toes to bar
20 air squats

Weightlifting

5 sets

1 deadlifts
1 hang clean
1 thruster
2 jerks

*Build up to max

Clean pulls @100% of 1RM clean and jerk
3-3-3-3 touch and go

Firebreathers

“AMANDA”

White Firebreather

For time:

9-7-5

Pull ups
Squat snatch 75/55

Silver Firebreather

For time:

9-7-5

Chest to bar pull ups
Squat snatch 95/65

Gold Firebreather (Rx)

For time:

9-7-5

Ring muscle ups
Squat snatch 135/95

Legendary Firebreather (2017 CrossFit games)

“AMANDA .45”

For time:

13-11-9-7-5

Ring muscle ups
Squat snatch 135/95

24 05 '19

Friday May 24th

Conditioning

3 rounds not for time:

15/12 cals bike
20 cals row
10 box jumps overs 24/20

Note: Do not go all out for this, have fun, enjoy the ride

METCON

3 rounds for time:

2 legless rope climbs
35 wall balls 20/14

Lite/beginners

3 rounds for time:

6 rope leg wraps
35 wall balls 14/10

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

Weightlifting
Hip cleans 3×5

Gymnastics
30 pistols

Core
21-15-9
GHD sit ups
Back extensions

23 05 '19

Thursday May 23rd

Strength

Squat cycle W8D2

6 sets

2 front squats
4 back squats

*bar at 85% of 1RM front squats

Note: Last push, stay focus and get through it. Next week is deload then testing

METCON

For time:

200ft handstand walk

*5ft increments, 25ft lengths
Timecap: 10min

Note: If you don’t finish within the 10min timecap, score will be 10+ distance not completed. 5ft = 1 rep

Lite/beginners

10min of handstand practice

Accessory work
Skills
Handstand to forward roll 10x

Weightlifting
Split jerk presses 3×5

Gymnastics
Rope pull ups 3xmax

Core
Hanging L-sit hold 3xmax

21 05 '19

Wednesday May 22nd

Conditioning

15min EMOM alt min

1min 14/10 cals row
1min 10 burpees
1min 30 double unders

METCON

For time:

12-9-6

Bodyweight bench press
Bar muscle ups

Lite/beginners

For time:

12-9-6

Bench press 135/95
Strict pull ups

Accessory work
Kettlebell press 3×10

Weightlifting
Hip squat snatch 5×5

Gymnastics
Accumulate 1min of Front planche

Core
Accumulate 1min of L-sit hold

21 05 '19

Week of May 19th floater workouts

FL1

500m swim

FL2

For time:

21-15-9

Wall balls 30/20
GHD situps

21 05 '19

Tuesday May 20th

Strength

Squat cycle W8D1

6 sets

2 front squats
4 back squats

*bar at 90% of 1RM front squat

Note: Next week is deload week then testing, hang tight

METCON

For time:

21-15-9

Alternating dumbbell snatch 50/35
Toes to bar

Rx+
Dumbbell at 70/50
Knees to elbow

Lite/beginners
Dumbbell at 35/25
Abmat situps

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

skills
150 double unders AFSAP (as few sets as possible)

Weightlifting
Pendlay rows 5×5

Gymnastics
Accumulate 90sec of front planche

Core
3 rounds
15 GHD situps
15 back extensions