1 day until PYROMANIA III
Tempo front squats
3-3-3-3-3
3sec down, 3sec up, from the rack
TABATA from another world
Tabata strict pull ups
Tabata cals bike
Tabata push ups
Tabata cals row
Weightlifting W5D2 (week 5 out of 6)
Tall clean
3-3-3+1
Hang clean
3-3-3+1
Clean
3-3-3+1
Note: Perform 3 cleans and on your last rep, 1 jerk
Clean pulls @110% of 1RM clean and jerk
2-2-2-2
Back squat
3-3-3-3-3
**We made a mistake, Tuesday’s snatch were supposed to be 3s as well. Sorry but not sorry, more fitness haha
2 days until Pyromania!!!
“SAMAN”
8 rounds for time:
13 deadlifts 185/125
17 wall balls 20/14
400m run
In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan.
On Friday, July 6, 2018, Saman, 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group.
Coaches at Crossfit Chiang Mai created this “Saman” hero WOD in his honor. The workout explained is:
– 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km
– 13 for the boys and their coach
– 17 for the how long they were trapped inside the cave
Pyromania athletes, the heat times schedule is coming. It’s going to be a google sheet format. We’ll have Friday built and will be updating the rest momentarily. We’re a small army, working around the clock literally, greatness takes time, thanks for your patience
Did you know that we have 2 floater workouts every week? Did you know that we have 3 days of accessory work workouts every week? We also have 3 days of weightlifting plus a gymnastics only session? On top of that, we have the Firebreather classes that tackles benchmark and hero workouts. Did you know that you have access to all of this in your membership? Floater workouts and acc work is posted every Sunday on the website, community group and on the whiteboard in the dojo. Make sure to have a look.
Skills
Muscle ups
Rope climbs
METCON
For time:
21-15-9
Bench press 185/125
12-9-6
Muscle ups (bar or rings)
3-2-1
Rope climbs
Scaled
Bench press (lower the load, meant to be challenging, aim for about 5 to 10reps unbroken fresh)
Muscle ups (jumping muscle ups, low rings, pull ups, banded pull ups, ring rows)
Rope climbs (half height, 3 lock-in per rope climbs, rope anchored to the rig)
Note: Workout flow goes like this:
21 bench press, 12 muscle ups, 3 rope climbs then
15 bench press, 9 muscle ups, 2 rope climbs…
Target timeframe: 15 to 20min
Weightlifting W4D1
Tall snatch
5-5-5
Hang snatch
5-5-5
Snatch
5-5-5
Snatch pulls @110% of 1RM
2-2-2-2
Front squats
5-5-5-5-5
Floater wods
WOD 1:
For time:
27-21-15-9
Cals row
burpees
WOD 2:
For time:
5k run
Acc work
Monday
Bent Over Dumbells Row 3×10 (each arm)
Weighted Pullups 4×8
E2M8M
5 DBall Cleans 100/70
15 GHD Situps
Wednesday
Romain Deadlifts 20-10-8-6-4-2 (Ascending Weight)
E3M9M
20 Back Extension
10 Standing Single Arm DB Shoulder Press (each arm)
10 rope climbs for time
Friday
“The Gauntlet”
10-8-6-4-2-4-6-8-10
Barbell Curl (Pick a weight that you can do consistently for 10 reps)
Ring Dips
C2B Pullups
Rowing Intervals
500 meters x 5 (take your split time, divide by two and that’s your rest period. Ie. 2 minute 500m= 1 minute rest)
Pyromania III is only 5 days away!!! Are you ready? Heat times will be posted tomorrow, check your emails, the FB event group, FB community group and the FB Pyro page.
A bunch of us are planning to hit the workout Thursday at 8pm and them go have a drink at Citizen, everybody welcome, join us!
Strength/skills
E2M12M
3 power snatch
Note: Drops allowed, build to max
METCON
8min AMRAP
8 overhead squats 115/85
8 knees to elbows
“2018 STAMPEDE WOD”
Cowboy hats and jeans, let’s do this
Partner up!
2 rope climbs (1 each)
10 cals bike each
20 tire flips alternating
30 sandbag thrusters total 70/50
40 box jumps alternating 24/20
50 double unders each
60ft sled push (30ft each) 280/210
60ft bazooka carries (30ft each) 280/210
50 double unders each
40 box jumps alternating 24/20
30 sandbag thrusters total 70/50
20 tire flips alternating
10 cals bike each
2 rope climbs (1 each)
Sled push loading: Mens 4 plates + sled = 280. Ladies 2x45plates + 15 = 210
Bazooka bars loading: Mens 2×45 + 2×15 + 2×5 per bars, x2 bars = 280. Ladies 2×45 per bars, x2 bars = 210
Coach note: This is a partner workout, this is meant to be fun! Regardless who your partner is, YOU do your best and YOU get better. Forget about the score, forget about the Rx and not Rx, do YOUR part to the best of your ability. You’re not slowing anybody down. Partner workouts are a great way dial back intensity, have fun and just get a good training session. On the other hand, partner workouts are great to hold yourself accountable. We have classes at 9 and 10, be a team player!
No partner because we ended up with a odd number class? We can do teams of 3 or can you do this workout solo? You can either cut the reps in half or…do it all!! Anybody?
“TRIFECTA”
Gymnastics
5 rounds for time
3 L-pull ups
6 box jumps 30/24
9 V-ups
20ft handstand walk (scale to 4 wall climbs)
Weightlifting
Overhead squats or snatch balance
1-1-1-1-1-1-1
5sec pause at the bottom
Shoulder press
5-5-5
Push press
5-5-5
Push jerk
5-5-5
Firebreathers
“JAMES”
20min AMRAP
6 bear crawls 20ft
15 push press 95/65
7 bar facing burpees
13 deadlifts 185/135
*Rx: weight vest on (simulates wearing your duty gear with a self contained breathing apparatus SCBA
Note: Only 1 barbell per athlete, you must change your weights between movements, just like firefighters change cylinders when empty
Senior Firefighter Morley James joined the Calgary Fire Department (CFD) on June 15, 1975. On July 13, 1992, Morley James and his crew were dispatched to a fire at the 17th Avenue Inn. While he was searching for the fire with another firefighter, smoke conditions suddenly changed for the worse and visibility became virtually zero. Morley attempted to exit the structure and ran out of air before he could find his way out. The fire was later determined to be arson with multiple ignition points.
Pyromania III is approaching fast and we still have teams registering. The event can only be a success with your help. We’ll be sharing more details for the volunteers and helpers tomorrow. Athletes can also help with the judging if available as a large number of Pyro athletes are doing it. For the most part, we’ll be running heats of 6 so we’ll only need 6 judges per heats. We have updated the schedule on Rhinofit with workout times for Pyromania. As volunteers, you can sign up for the times you can come help. We don’t need everyone to do all day or multiple heats but if everyone of you come in for an hour, judge 1 or 2 heats, hangout, enjoy the festivities, it would be pretty much all we need. It’s going to be a collective effort for sure. Things like the run will be pretty straight forward, we just need somebody to record the time at the end. We will need some of you to be scattered around the circuit at turning points to direct athletes. The run will be quick, only 3 heats of 30 min each with a short turnaround. We’ll be starting the festivities Friday night, July 20th at 6pm, first heat will be 6:30pm, second heat at approximately 7pm and the last heat around 7:30pm and should be able to wrap up everything by 8:45/9pm. Saturday starts at 8am at the Bowview pool and Sunday starts at 8am as well but at Injanation. All the details will be shared shortly, we’re just finalizing everything. This is super exciting. Especially the ZEUS skipping ropes!!!!
Skills 10min
The jerk
METCON
On a 20min running clock:
1mile run (the pyro mile)
then
with the remaining time find your 5 rep max, jerk (from the rack, any style)
Score is your time for the mile run and you max load for 5 reps
Maintenance/Mobility
ROMWOD or 10min stretch
P.Y.R.O.M.A.N.I.A.I.I.I
**COMPTRAIN BENCHMARK**
“EVEREST”
For time:
21-15-9
Back squats
Strict handstand push ups
Firebreathers
White 185/135, hand release push ups
Silver 225/155, handstand push ups 1 abmat
Gold 275/185, strict handstand push ups
Legendary 315/225, strict handstand push ups
Note: If you’re going Legendary and think you can do sub 8min, make sure to video your performance and send it to comptrain to get your awesome tshirt. If you do sub 10min Legendary, you get a Pyro sticker. Honor system
Weightlifting W4D2
Hang power clean
5-5-5-5
5 sets
5 hang squat clean + 1 jerk
Clean pulls @110% of 1RM clean and jerk
2-2-2-2
Back squats
1-1-1-1-1-1-1
Note: 5sec pause at bottom
You can still sign up for Pyromania III. We past the deadline for registration and get your free tshirt but don’t let that stop you. We did order some extras but is very limited. We have now 40 teams registered, that’s 80 athletes that committed themselves to a 3 day fitness festival including, running, swimming, lifting, classic CrossFit, parkour, for a total of 6 workouts and a final workout for the top 5 teams in each divisions. This is gearing up to be the ultimate CrossFit event. This is by far the most complete test of fitness around. We still have room for you, don’t wait until the last minute, find a partner and do it. Here’s the link:
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-iii-fitness-festival-tickets-42618285439
Skills/strength (20min)
Snatch balance
5-5-3-3-3-1-1-1-1
Note: Focus on technique, don’t get hung up on the weight you use. Yes, the load matters but it’s worth nothing if technique is not good and consistent. In the end, you should end up with a challenging weight for you that will make you better at the snatch. Whatever you power snatch 1RM is, you should be able to snatch balance it for a triple. As far as you full snatch, you should definitely be able snatch balance more. Got some work to do? Let’s work at it!
METCON (24min)
6 rounds of 2min
20/14 cals row
5 burpees
Max toes to bar
2min rest between rounds
Score is the total reps of toes to bar for all 6 rounds combined
Note: At each round, you will row 20/14 cals row, then do 5 burpees and only then, you can start doing toes to bar. Each round is meant to be a sprint
This workout allows for up to 12 athletes between the work times and rest periods. Make sure that you sign up for classes as we have limited equipment. Worst case scenario, 2 athletes could use the air bike, anyone?
