Dave Rochon

Partner up!

20min AMRAP

Pt 1 cals row
Pt 2
AMRAP
5 tire flips
10 dumbbells shoulder to overhead 50/35
20 box jumps 24/20

You can switch at any time, continue the AMRAP where left off

*score is total cals + reps combined*

We’ll try to take this outside as much as we can, the rowers, the dumbbells and the box jumps are easy to setup in the backyard. This is a partner workout to accommodate bigger attendance and allow us to do things like tire flips, rowing and using dumbbells. Partner workouts are fun, let’s do this!!

“TRIFECTA”

Gymnastics

5 rounds not for time:

1 legless rope climb
25ft handstand walk

For time:
15 L-pull ups

8min AMRAP

6 burpees to target (pull up bar)
1 strict toe to bar
2 kipping toes to bar
3 knees to elbows

Weightlifting W6D3

Snatch balance or overhead squat
1-1-1-1-1

*5sec hold at the bottom*

Push press
1-1-1-1-1

*5sec hold bottom of the dip*

Split jerk
1-1-1-1-1

*5sec hold at the catch*

Firebreathers

“BULGER”

10 rounds for time:

150m run
7 chest to bar pull ups
7 front squats 135/95
7 handstand push ups

Canadian Forces Cpl. Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009, while on patrol in the Zhari District of Afghanistan when an improvised explosive device detonated near his vehicle.

Bulger is survived by his wife, Rebeka; and daughters, Brookelynn and Elizabeth.

Do you even lift bros?

Get ready for the 2018 Pyro Olympic lifting meet. Saturday August 25th. Every athlete gets 3 attempts at the snatch, 3 attempts at the clean and jerk. There will be weight classes, official numbers will be announced shortly. We will build a special Olympic Lifting platform just for that. We’ll have a professional videographer shooting “hookgrip” style slow mo video of our lifts. There will be judges as well. 25$ per athlete and all proceeds go directly to the “Save the 10s” foundation. Kidding aside, all proceeds will go to buying more lifting gear for the gym. New plates, bars, collars and others. We’ll keep that one in house as much as we can. Meaning that it’s going to be mostly Pyro but we’ll extend the invite to our friends but we won’t push or advertise it much. This is meant to be fun, don’t take yourself too seriously, that being said, onesies are strongly recommended. You can register through Rhinofit. Search events or simply go the calendar, click on the event and will go through your account.

Strength

Back squats
3-3-3-3-3

Note: 5sec pause at bottom

METCON

For time:
21-15-9

Power cleans bodyweight
Ring dips

Acc work (not during regular classes)

Single Arm Kettlebell Shoulder Press (hold KB bottom up. Reduce weight to focus on stability in the range of motion) 4×10

E3M9M
15 Romanian Deadlifts
15 Hollow rocks

Ring Rows 4×20 (Try to finish all 20 reps. Scale the movement accordingly to allow for this)

Strength

10min EMOM alt min

20ft overhead walking lunges
15 GHD sit ups

Note: Weight should be the same across all sets. No Rx weight but pick something challenging. Like something barely doable for you. Bodyweight anyone?
For the EMOM, this is alternating minutes so 5 sets of each. One minute walking lunges, the other minute, GHD sit ups. Scale the GHD sit ups as needed

METCON

10min amrap

2-4-6-8-10…
Front rack lunges 135/95
Handstand push ups

Note: Keep adding 2 reps of lunges and handstand push up after each round

Note: Goodbye legs, it was nice knowing you!

Weightlifting W6D1

Heavy singles week

Hang squat snatch
1-1-1-1-1

Snatch
1-1-1-1-1

Front squats
12-12-12

Note: Little bit lighter on the volume this week. Aim for some solid heavy singles. 90 to 95% of your maxes. Next week, we’ll start a new cycle leading right to the 2018 Pyro meet. Tickets are going on sale this week. More details on that very soon. Do you even lift bro?

Photo by Leonora Andre photography

Pyromania III was absolutely phenomenal. 3 offsite workouts, the tethered run in Confederation park, the row/swim/snatch workout at the Bowview pool, the parkour at Injanation, we had the obvious classic CrossFit workout but with a twist, burpees over the wall, single and double unders with the Zeus ropes, THE clean ladder (which was almost 3 hours long), it was something else. We’re so fortunate to have all of you taking part of it. Yes, the workouts were cool, the venues were unique, but in reality, what made Pyromania III so special is because of you!! That might sound cliche but it is what it is. Without you, this event would be nothing. Special thanks to Ryan and Sarah for helping with the scoring system, putting together the leaderboard, doing the scorekeeping, without these two, we would have lost our minds. They offered their help and went beyond the call of duty. Thanks to Katie for offering massages to the athletes. Dynamic YYC was onsite as well treating athletes. We had gym rats, Lifestyle sports and Trulocal demoing and offering samples of their products. Thanks to our coaches for not only competing but also for being available to judge and helping in general…and also for being incredible human beings. Many of you helped throughout the weekend, cleaning, moving the rowers to the pools, bringing them back, carrying equipment, opening the gym for us, getting coffee, food and everything in between. Your gestures didn’t go unnoticed, we will forever be grateful for it. Our community is truly special, we can’t say this enough. Again, thank you so much!!

This was our third Pyromania, it keeps evolving, we learn from it and we improve, our goal was and is to offer the most well rounded CrossFit challenge out there, FOR EVERYONE! Taking everything that makes CrossFit and cram it into a weekend of fitness. If any of you did something new, got a PR, got outside your comfort, got better or had fun, then it was a success. We believe we achieved that

PYROMANIA IV 2019, be ready

Pyromania III fitness festival is starting tonight. Event 1 is a run in beautiful confederation park. Meeting at 6pm, parking lot corner 30th avenue and 7th street NW. First heat starts at 6:40. We’re doing to heats of 20+ teams, this is going to be very intense. The best part is that the run will count towards a tie breaker too. We’ll need volunteers at the finish line to capture the times. This is going to be EPIC!!! This is our gym, our community, our time, our competition, if you want to be part of something amazing, come by at 6pm. We’ll need help around the track as well to direct the athletes. See you then

There are classes at 6am, 0930, 1030 open gym and last class for the day at noon. No classes at night. Also, there will be no classes this weekend. If you wanted to get your fitness in, you should have signed up for Pyromania (Just saying)

METCON

On a 16min running clock:

10min to find max clean and jerk

then

From 10 to 16min:

AMRAP
6 clean and jerk 135/95
6 burpees over the bar (not bar facing)

Your score is your heaviest clean and jerk plus your total reps for the AMRAP
Example: 225 clean and jerk and 6 rounds (72reps) in the AMRAP = 297

Note: Burpees are Open standards, feet together, no steps back and forward