The Rogue Liftoff is 2 days away. If you’re competing or really want to hit that new PR, taking a couple days of rest would be advised. It doesn’t mean to stay home locked in a room and do nothing. Light rowing, casual air bike (if there’s such a thing), come do the workouts but heavily scaled, do the weightlifting today but with an empty bar, pvc pipe or really light weight, basically take it easy. We do a lot of 1RM, sometimes within a cycle, sometimes after a workout or after a couple days of training so in order to truly find your 1RM, you have to rest. You have to allow your body to recover, rebuild your muscle, give your nervous system a break. We just did a 10 week weightlifting cycle, everything leads to this. If you did all the sessions, aim for a solid 5-10 pounds PR.
METCON
For time:
120 double unders
60 pistols
50 knees to elbows
40 squat jumps
30 pull ups
20 strict handstand push ups
Note: BOOM!
Weightlifting
Power clean @65% of 1RM clean and jerk
1-1-1-1-1
Clean and Jerk @80% of 1RM clean and jerk
1-1-1-1-1
Clean pulls @110% of 1RM clean and jerk
1-1-1-1-1
Push press @65% of 1RM clean and jerk
1-1-1-1-1
Latest Apparel order just dropped, make sure to pick up your stuff when you come in. Next order right after Christmas
The Rogue Liftoff is this weekend. Time to shine and PR. Max snatch, max clean and jerk and a workout. This is going to be awesome, you don’t want to miss out. Not sure what the liftoff is about? Ask your coach in class
Christmas/Holiday party at Darren and Andi’s is Saturday December 9th. We have a sign up sheet by the whiteboard. Put your name down, guests and what you’ll be bringing for the potluck
Strength
Squat cycle W2D2
4 sets
7 front squats + 13 back squats
METCON
6min AMRAP
12 deadlifts
9 hang power cleans
6 shoulder to overhead
Dumbbells at 50/35
Note: Ouchy!!!
Rogue Liftoff at Pyro is 4 days away. Are you ready for some PRs???
We just received the last apparel order. Sweat pants, toques, green tees, zip hoodies, pull overs. Make sure to pick your things up
Conditioning
15min EMOM alt min (3min cycles for 5 cycles)
1min 50ft sled push 280/190 (Sled + 4 45 plates for men, sled + 2 45 plates)
1min 15 GHD situps
1min 5 deadlifts @65% or 1RM
Note: Alternate between each movement. Do not perform all 3 movements in 1min
Rest 5min
For time:
21-15-9-6-3
Box jumps 24/20
Hand release push ups
Weightlifting
Power snatch (all sets at 65% of 1RM)
1-1-1-1-1
Snatch (all sets at 80% of 1RM)
1-1-1-1-1
Snatch pulls @110% of 1RM
1-1-1-1-1
Snatch push press (all sets at 80% or 1RM)
1-1-1-1-1
Coach note: We are days away from the Rogue liftoff, this is what we train for. Everything lead to this. This our time to show up and destroy some PRs. Today and Thursday will be more like a deload week, time to reset, work on good form and ease on the body. You could even go under the percentages prescribed depending how you feel. Next Oly lifts cycle starts right after the Liftoff leading right to the open. This is going to be epic
The Rogue Liftoff is next weekend. Lifting on Saturday, the workout on Sunday.
The western classic is now open for registration, Rx, scaled and masters 35+ div. Let’s field a few teams. Do not wish to compete? Come and cheer us. Same sex partner comp, Sat February 10th and Sunday Feb 11th
Pyro is hosting the Festivus games individual Saturday April 21st. Let’s do this!!!
Strength
Squat cycle W2D1
4 sets
7 front squats
Then, immediately after
13 back squats
Note: aim for 4-5min rest between sets. 20min top
METCON
4 rounds for time:
25ft handstand walk
25 kettlebell swings 53/35
Note: If needed, scale the handstand walk to inverted 25 hand release or around the box. If you can’t kick to handstand on the wall and hold yourself, you can technically do handstand walk, it’s just a matter of practice and getting uncomfortable. Let’s have fun with this one
Target time: 3min per round, approx 12-15min total
5 rounds for time:
10 cals bike
10 burpees
The Rogue Liftoff is next weekend. Lifts on Dec 2nd, workout on Dec 3rd. Heat times and judge sheet will be at the box tomorrow. Registration is open until Monday Dec 4th
Christmas/holiday party Sat Dec 9th at Darren and Andi’s house. Address at the box on the white board. Dress code is: Fancy. Food: Potluck style, bring your favorite dish. Other things to bring: your best smile
Open 14.4
14min AMRAP
60 cals row
50 toes to bar
40 wall balls 20/14
30 power cleans 135/95
20 ring muscle ups
Note: If you finish everything, you go back to the rower
Trifecta goodness (Who’s up for the ultimate Trifecta?)
Gymnastics “It’s complexicated”
Wall climb complex 8 sets
Bar hang complex 8 sets
Muscle up complex 8 sets
Weightlifting
Overhead squats
3-3-3-3-3
Note: Aim for your snatch goal for weight
5 sets
1 power clean
1 push press
2 push jerk
3 split jerk
Note: The weight will be relatively light for this shoulder to overhead complex, the goal is to hammer the mechanics while under fatigue. Stay tight my friends
5 sets
3 position deadlift (double overhand grip)
Low hang, hang, high hang (hold 3 sec at each positions)
1-1-1-1-1
Note: This is gonna burn!!
Firebreathers
Conditioning
10min EMOM alt min
15 cals row (or bike if you dare)
30 double unders
Note: Classic conditioner. Good lung capacity builder and skills work
Rest precisely 5min
Then
For time:
21-15-9-6-3
Clusters 95/65
Bar facing burpees
Note: Hell yeah!!!
Strength
Shoulder press
3-3-3
Push press
3-3-3
METCON
5 rounds for time:
2 rope climbs
6 barbell turkish get ups 45/35
12 V-ups
Rx+ Legless rope climbs
To all current members, do you have a friend or family member that wants to try CrossFit? Regardless of their skill level or previous experience, you can give 10 passes, valid for 3 months, for only 100$ +tx. This offer is valid until December 31st 2017. There’s no better gift than offering health and wellness, even better you get to share it with them. Ask us in person at the box or send us an email at crossfitpyro@gmail.com
Sign up for the Rogue Liftoff. Here’s the link:
www.crossfitgames.com/liftoff
Christmas/Holiday party at Darren and Andi’s Saturday December 9th
Pelvic floor informative session. We have a specialist coming at Pyro Saturday December 16th from 12 to 3. This is women’s only, 25$.
12 days of Christmas workout + ugly sweater at Pyro to be announced
METCON
20min AMRAP
5 deadlifts 225/155
10 handstand push ups
15 wall balls 24/20
Weightlifting
5 sets
1 power clean + 1 push jerk
5 sets
1 clean + 1 split jerk
Clean pulls @ 110% of 1RM clean and jerk
Acc work
Pendlay row
5-5-5-5-5
Weighted hip extensions
10-10-10
