Mount Pleasant outdoor pool Pyro community party is tonight from 8 to 10pm. Bring your favorite dish or dessert. Friends, family and kids more than welcome. There is a BBQ on site and we’ll have hot dogs. We’ll also bring spikeball and other games. Don’t forget your swimming suit and to clarify, no alcohol allowed, unfortunately. Maybe, we could all go for drinks afterwards? Pyro covered the fee for the rental so it’s on us. Just come and enjoy!
Pyro lifting meet is this Saturday, registrations are starting to come in but we can definitely do better. We’re not sure if the message didn’t go across but either way, you will still be able register the day off the event. Only 25$. Lifting is awesome, it’s a friendly competition so you get to be better from it, it’s gonna be all of us from Pyro, all proceeds goes directly towards buying more gear so…absolutely zero reasons not to sign up. If you’re on the fence, already 10 are confirmed with many said they would be in, we just need to get the registrations in. Here’s a quick breakdown of what to expect:
- New Lifting platform just for the event
- This is a judged event
- 3 snatch and 3 clean and jerks
- Weight classes
- Dedicated warm up area
- No experience necessary
Here’s how to sign up. Go to the CrossFit Pyro website, schedule, click on the Pyro meet saturday, register and voila, 15sec and your set. You can also do this via your rhinofit app. Worst case scenario, just show up Saturday for 0930, bring 25$ and you’re in. We need 25 athletes, we can do this!!!
Skills
Double unders/skipping
For time:
300 double unders (repeat from April 9th)
METCON
Scaled
For time:
50 zeus single unders
80 inverted alternating hand releases
Rx
For time:
50 zeus double unders
80ft handstand walk
Rx+
For time:
50 zeus double unders
Handstand walk 20ft
Handstand walk steps 20ft (10/25/45/25/10)
Handstand walk 20ft
Handstand walk steps 20ft (10/25/45/25/10)
Note: For the Rx and Rx+, no increments required
Legendary
For time:
50 zeus rope double unders
Handstand walk slalom 20ft
Handstand walk steps 20ft (10/25/45/25/10)
Handstand walk ramp/steps (not the regionals setup, ramp to 4inches) 20ft
Handstand walk steps/paralettes/steps 20ft
Note: 20ft increments only
Weightlifting W4D1
Deload week, Testing is Saturday with the Pyro meet
Burgener warm up
Snatch, clean and jerk technique review
Snatch
1-1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1-1
Note: Quick and snappy, No heavier than 80% of you max, keep it light, review technique, build some confidence with your lifts
New lifting cycle starts next week, this is going to be a tied with the regular programming as well, more details on that later
Floater 1:
For time:
1 mile sled pull 145/100
Note: We should have straps build up by Monday afternoon to accommodate the awesomeness
*4 times to the mailbox*
Floater 2:
For time:
2 mile run
*Weight vest on, Pyro mile only*
Acc work
**Deload week for the 5-3-1 accessory. (This puts us through the same three exercises but reduces the weight. A good way to practice technique, mechanics and give the body a little rest)
Monday
Back Squat
5×40%
5×50%
5×60%
200 meters of lunges with a weight vest
Strict Toes-to-Bar 4×10-15
Kneeling DB Arnold Press 4×15 (Keep light to maintain range of motion)
Handstand Pushup Complex x4
30 second hold
2 Strict HSPU
3 Kipping HSP
30 second hold
Wednesday
Shoulder Press
5×40%
5×50%
5×60%
Romanian Deadlift 4×15
Ring Pullups 4×10
Barbell Pendlay Row 4×10
EM4M
50 Double Unders
Max Strict Ring Dips
Friday
Deadlift
5×40%
5×50%
5×60%
Single Leg DB Romanian Deadlift 4×15 (each leg)
Barbell Rollouts 4×15
Deadbugs 4×10
E2M10M
2 Peg Board Ascents
25ft Handstand Walk Obstacle Course (Setup: two 10s, two 25s, two 45s, two 25s, two 10s)
Join us Tuesday night, August 21st from 8 to 10 at the Mount Pleasant outdoor pool for a private Pyro party. Bring your favorite dish. We’ll have access to a BBQ and will have hot dogs. Family, friends and kids all welcome. There will be classes at 5/6 and 7 but NOT at 8 that night.
The Pyro Olympic Lifting meet is approaching fast, don’t forget to sign up on Rhinofit, only 25$ and all the proceeds go towards getting more gear for YOU. Let’s get 25 athletes register and Pyro will double up the investment and then some. All skills level welcome, everyone should do this, absolutely everyone. We compete to be better! Please try to sign up sooner than later so we can plan accordingly. The lifting platform should be ready mid week. Saturday August 25th from 10am to 2pm
Hotshot 19 memorial workout is Sunday August 26th, regular class times. **dust off your weight vest**
Strength
Front squats
5-5-5-5-5
Note: All set above 50% of your 1RM front squat, build up to your max for the day
METCON
10 rounds for time:
10 wall balls 24/20
10 shuttle runs 20ft
Note: Touch the ground across the line for each shuttle run
**Perform the workout Rx, under 10min and you get a Pyro sticker**
Mout pleasant pool party, Tuesday August 21st 8 to 10pm
Pyro meet Saturday August 26th, 10am to 2pm, 25$, register on Rhinofit. Let’s get those registrations in so we can plan ahead. No experience necessary, everybody should do this
Hotshot 19 memorial workout, Sunday August 26th, regular classes
TEAM SERIES
2017 Event 2
Same sex team or mixed
For time:
120 double unders (each)
120 chest to bar pull ups (sets of 15)
120 hang power snatch 95/65 (sets of 15)
120 double unders (each)
Scaled
Single unders
Jumping chest to bar pull ups
Hang power snatch 65/45
Note: The team series had a 15min timecap, for today’s workout, there is no timecap
**The team series starts September 18th, you can sign up right now at www.crossfitgames.com Team competitions are super fun, get you partner and sign up today!!!**
“TRIFECTA”
Gymnastics
Pull up complex
5 sets
1 strict pull up
2 kipping pull ups
3 butterfly pull ups
1 bar muscle ups
Core complex
5 sets
1 strict toe to bar
2 kipping toes to bar
3 knees to elbows
1 pull over
METCON
5 rounds for time:
10 pistols
5 wall climbs
Weightlifting W3D3
Snatch complex
5 sets for load
1 power snatch
1 hang squat snatch
1 snatch balance
1 overhead squat
Clean and jerk complex
5 sets
1 power clean
1 hang squat clean
1 front squat
1 jerk
Jerk
2-2-2-2-2
Firebreathers
For time:
800m run
15 clean and jerks 155/105
15 bar facing burpees
800m run
15 clean and jerks 155/105
15 bar facing burpees
800m run
Strength
Double overhand deficit deadlift
5-5-5-5-5
Note: touch and go, no drops
METCON
“Multiple options disorder”
Rx
5 rounds for time:
14/10 cals row
20 abmat situps
1min rest between rounds
Rx+
5 rounds for time:
20/14 cals row
20 GHD sit ups
1min rest between rounds
Legendary
5 rounds for time:
30/21 cals bike
30 GHD sit ups
1min rest between rounds
Note: We’ll do the math for you, the Legendary version has 150/105 cals bike and 150 GHD sit ups, just so you know
Join us next Tuesday, August 21st at the Mount Pleasant outdoor pool from 8 to 10pm. Potluck, pool, BBQ, games, all your friends from Pyro, bring your friends, bring your family and if you have kids, bring them, it’s absolutely free, what else can you ask for? This is going to be super fun!!
METCON
For time:
100 thrusters 95/65
**Every time you drop the bar, run 400m (Pyro 400 up the hill)**
Note: Pick a weight that you can do around 20 reps unbroken when fresh. If you end up doing set of 10 or below, you went too heavy. There is a scaled version but you can pick anywhere in between. 75/55 would be a good option for example. Aim to do the workout in 6 or 7 sets. If your 400m take you longer than 2min, scale to 300m or 200m if needed. This is the only component today so we invite you to challenge yourself. Keep the intensity up, push hard and more importantly, have fun!!
Scaled: 45/35
Maintenance/Mobility
10min
Weightlifting W3D1
Power snatch
1-1-1-1-1-1-1
Power clean and jerk
1-1-1-1-1-1-1
Note: Part of our prep for next week’s Pyro meet, build up to your max for the day, try to keep it around 90% of max effort. Don’t push it, learn to be satisfied with your efforts for the day and move on. Focus on the next day. Maxing out everyday is taxing on the body, work hard but in a controlled, you will gain more this way.
Weigh classes:
• Men: 140/170/200/230/231+
• Women: 110/130/150/170/170+
There will be a weigh in at the at the athletes arrival to confirm the weight class
Once weighted, the athletes will pick their Snatch opener. This will be the weight for their first lift. Once all the athletes are weighted, we will then establish the order for the first lift
The order will go by load, from the lightest to the heaviest. Mixing men and women. We will have two bars setup
Athletes will have 30sec per lifts with as many attempts as they want
There will be 3 lifts for the snatch, 3 lifts for the clean and jerk
There is a maximum of 9 attempts total. Meaning you can do multiple attempts within the 30sec for a maximum of 9 total. You must have at least 3 attempts left for the clean and jerk
Athletes must wait for the judges signal before dropping the weight, otherwise it will be a no rep
All lifts must be completed within the lifting platform dedicated for the competition. Stepping outside the platform will be a no rep
The lift must be completed and approved by the judges before the timer hit 0
The snatch might be any style, start from the ground and finish at full lockout overhead with the load under control. As long as the bar is going overhead in one smooth motion, no stopping at the shoulders. Only your feet are allowed to touch the ground
The clean and jerk might be any style. Starts from the ground and finish overhead with full lockout with the load under control. Only your feet are allowed to touch the ground
If your lift is successful, you must go to the scorekeeper and announced your next lift. After your 3 snatch attempts, you must choose your clean and jerk opener
If you fail your attempt in the 30sec allowed, you can either do another attempt as a separate lifts at the same weight or go up. If you stay at the same weight, you will be lifting immediately after, if you decide to go up, there might be a few lifters between this weight and your next weight. That can give you a rest and more time to warm up in between
Once you choose your load for your next lift, you will be allowed to change the weight only TWICE
There will be a podium for the snatch most weight lifted, clean and jerk most weight lifted and total (Snatch and clean and jerk combined) for each weight class
CrossFit Pyro at the MEC Sprint Triathlon, Saturday August 18th
Mount Pleasant outdoor pool party, Tuesday August 21st from 8 to 10pm. Potluck style so bring your favourite dish. No workouts there, just have fun, play games, hangout and relax, bring your smile, friends and family. Kids more than welcome. Actually, if you have kids, you have to bring them. Free of charge. There’s a BBQ on site and we’ll bring hot dogs. See you all there
Pyro lifting meet is Saturday August 25th, from approximately 10am to 2pm. This is for everyone, regardless of your skill level. Actually, if you think you’re not good enough, that’s exactly why you should do it. We only get better when we get our of our comfort zone. 25$ and all proceeds go directly to get us more gear, more bars, more plates, fractional plates. Can we get 25 athletes for this? Let’s do this!!
Strength
Power snatch
2-2-2-2-2
Note: Drops allowed, keep the reps close together
METCON
For time:
50 double unders
5 ring muscle ups
5 squat snatch 95/65
50 double unders
4 ring muscle ups
4 squat snatch 115/85
50 double unders
3 ring muscle ups
3 squat snatch 135/95
50 double unders
2 ring muscle ups
2 squat snatch 155/105
50 double unders
1 ring muscle up
1 squat snatch 165/115
Scaled:
Single unders
Bar muscle ups, chest to bar pull ups, pull ups or banded pull ups
For the snatch, build a ladder that make sense for you
Rx+ 135/95 155/105 185/125 205/135 225/145
Coach note: How’s your shoulders? Stick to the program, scale accordingly, put your ego in the garbage and have fun
Floater 1:
5 rounds for time:
1 peg board ascent
10 d-ball cleans 100/70
20 cals bike
Floater 2:
For time:
2k row
or
5k row
or
10k row
or
21.1k row
or
42.2k row
Note: Have fun with that!!
Acc work
Monday
Back Squat
1×75%
1×85%
1×95% (+)
Kettle-Bell Front Rack Bulgarian Split Squat 4×10 (Each leg) (Hold the KB in the front rack position with knuckles touching. Coach’s note: Enjoy)
Back Extension With 5 Second Pause at Top 4×10
Kneeling One-Arm Kettlebell Shoulder Press 4×15 (Bottoms up) (Focus on your shoulder stability over weight)
E2M8M
3 Ring MU
10 Pistols
Wednesday
Shoulder Press
1×75%
1×85%
1×95% (+)
Weighted Ring Pullups 4×8
GHD Complex: x3
15 Glute Ham Raises
15 Back Extension
15 Sit Ups
E2M10M
5 D-Ball Clean
10 HSPU (Find a scale that allows you to keep the volume)
Friday
Deadlift
1×75%
1×85%
1×95% (+)
Barbell Pendlay Rows 4×15
Barbell RDL 4×15
Barbell Rollouts 4×10 (Pause at full extension) (You may need to put bumper plates on so the bar rolls easier. Squeeze your core and butt when you rollout, if you don’t, you place your lower back in a hyperextended position. This is a good exercise for core stability and forces you to work on keeping the core engaged. This translates well to pause-exercises and endurance during metcons)
Handstand Complex x4
30 second hold
2 strict
3 kipping
*then
30ft handstand walk
Rest 2 minutes
(A good scale for handstand walks is the Conan box drill or shoulder taps inverted on the wall. Substitutes for HS Walk: Conan drill = twice around the box. Shoulder taps = 20)
