Hello Pyromanians,
Remembrance day is a big deal, we get to remember those who lost their lives during world war I. No better way to do this than the CrossFit way by doing hero workouts. During the month of November, we’ll have a total of 10 hero workouts within the programming. How many of those will you be able to do? Rx or scaled, what matters is that you did it. Starting tomorrow with “COFFLAND”, we’ll have a sheet by the white board to keep track of your attendance. If you can’t make it to a class, you can catch up during open gym or during a class. Just make sure that it won’t interfere with the current class and ask the coach on duty. “SHIP” will be one of the workouts for the Affiliate Championship next Friday and will also be our workout for the day. The list of Heroes is TBD, we’ll just make sure that it lines up with the rest of the programming. We’ll try to pick some that lines up with the Gold Firebreather requirements.
We all know that fitness and having a healthy lifestyle comes down to consistency. Just by doing the 10 hero workouts this month, you’ll be doing very well.
Those that will complete all 10 hero workouts, Rx or scaled will be recognized and get a little Pyro something. Hope you guys will embrace this little challenge and annihilate it!
BOOM!
“TRIFECTA”
Gymnastics
Skills
Hollow/Arch
Skin the cat
Hollow rock
3×10
10min EMOM alt min
2 around the world
10 glute ham raises (partner or GHD)
METCON
4 rounds for time:
9 strict knees to elbows
6 strict pull ups
3 wall climbs
Immediately into
30 low ring muscle ups (feet on ground allowed)
Weightlifting W1D3
Hang snatch
5×3
Hang clean
5×3
Jerk
5×3
Weightlifting accessory work
Bench press
3×10
Firebreathers
“COFFLAND”
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
Strength
Deadlifts
5-5-5-5-5
METCON
3 rounds for time:
21 shuttle runs 20ft
15 thrusters 95/65
9 burpees over the bar
Accessory work
Shoulder of steel
Dumbbells shoulder press 3×10
Weightlifting
5 sets (pvc)
1 hip snatch
1 hang snatch
1 low hang snatch
1 snatch balance
1 overhead squat
Gymnastics
30 Handstand shoulder taps
30 hanging hip touches
Core
GHD sit up hold barbell bench press 3×10
Join us, Friday November 9th, 5 to 9pm for the Affiliate Championship. Male/male and female/female teams will be competing to earn points towards their affiliates. Cool part is that male and female teams are competing against each other. There will be multiple events leading all the way to May next year. Those competing at this event don’t have to compete at other events so from one competition to the other, different athletes can participate. The format from events to events will change, individuals, bigger teams, opposite sex teams and so on.
We’re kicking things up with the hero workout “SHIP” and a triple 2min AMRAP.
Pyro teams:
Scaled: Shab and Rebecca
Rx: Rachel and Veronika
Elite: David and Tyler
As with any other events, we’ll need help. If you’re free Friday from 4:30 to 9pm and can spare some time, let us know. We definitely need help for the judging and moving the equipment. Events like this are only possible with your help. Even if you can only come for a few minutes, this would be greatly appreciated. From all things, come in the cheer on athletes and maybe judge a heat or two. BOOM!
See you all there!!
“Hero month”
10 hero workouts
Can you do all 10?
Strength
Push jerk
5-5-5-5-5
METCON
5 rounds for time:
12 sumo deadlift high pulls 95/65
12 ring dips
Lite/beginners
4 rounds for time:
10 sumo deadlift high pulls 75/55
10 push ups
Accessory work
Shoulders of steel
Crossover symmetry
5 movements of your choice
Weightlifting
Barbell snatch grip sots press 3×5
Barbell clean grip sots press 3×5
Gymnastics
5 sets
3 pull ups (3sec hang, 3sec up, 3sec hold, 3sec down)
Core
5x max L-sit hold (on plates)
Hello Pyromanians, we had a lot of stuff going recently so this year we decided to go more casual for Halloween. That said, we’ll be doing prizes for those that have the best costumes for the workout. Put your costume on for the class and wear it to the best of your ability during the workout, take a picture by the mural and send it to us by email, FB message or text. We’ll share them on the community group and decide who wins the best costume.
Happy Halloween!!
Skills (10min)
Pull ups (kipping and butterfly)
Bar muscle ups
Ring muscle ups
METCON
CrossFit Games Open 13.3
12min AMRAP
150 pumpkin tosses (wall balls) 20/14
90 double unders
30 ring muscle ups
Option 1
12min AMRAP
150 pumpkin tosses (wall balls) 20/14
90 double unders
30 bar muscle ups
Option 2
12min AMRAP
150 pumpkin tosses (wall balls) 20/14
90 single unders
30 chest to bar pull ups
Option 3
12min AMRAP
150 pumpkin tosses (wall balls) 20/14
90 single unders
30 pull ups or banded pull ups
Accessory work
Shoulder of steel
Dumbbells lateral raises 3×10
Weightlifting
Pendlay rows 3×10
Gymnastics
Ice cream makes 3×5
Core
Weighted back extension 3×10
**BENCHMARK ALERT**
CrossFit Games Open 13.3 Wednesday
METCON
20min AMRAP
200 double unders
50 toes to bar
40 box jumps 24/20
30 handstand push ups
20 bodyweight power cleans
10 bodyweight front squats
Lite/Beginners
15min AMRAP
200 single unders
50 situps
40 step ups 24/20
30 push ups
20 power cleans
10 front squats
Weightlifting W1D1
Power snatch
5×3
Snatch pulls @110% of 1RM
4×3 touch and go
Front squats
3×3 (5sec pause bottom)
Accessory work
Shoulders of steel
Crossover symmetry
3 exercises of your choice
Weightlifting
30 pvc split jerks
Gymnastics
Accumulate 2min of handstand hold
Core
For time:
60 GHD situps
*New strength (Squat/deadlift and press focus) + weightlifting cycles starting this week for 8 weeks*
Strength
Overhead squats
3×5
Front squats
3×5
Back squats
3×5
METCON
3min AMRAP
8 kettlebell swings 53/35
8 goblet squats 53/35
8 kettlebell walking lunges 53/35
1min rest
3min AMRAP
8 kettlebell swings 53/35
8 goblet squats 53/35
8 kettlebell walking lunges 53/35
*If you put the kettlebell down at any point during the any of the 3min AMRAPs, perform 5 burpees over the kettlebell
Note: From the first to the second AMRAP, continue where you finished
Score is total reps performed for both AMRAPs combined
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
Barbell snatch balance 3×5
Gymnastics
Strict pull ups 3x max
Core
1min side plank left hold
1min side plank right hold
1min plank hold
1min back extension hold
Join us Sunday October 28th from 1pm to 4pm for our 2nd year anniversary. Come hangout, play games, enjoy some delicious food, coffee, get to know other members outside the class setting. You might be on a time crunch, if you just swing by for a few minutes, we’ll be happy to see you.
Looking forward to see all of you
Dave and Em
