Speed development and running technique workshop with Tiffeny Parker is Saturday November 18th, 10am to 12pm. 25$ for members, 35$ for non members
The Rogue Liftoff is December 2nd and 3rd, sign up online at www.crossfitgames.com/liftoff
Strength
10min to find 2RM deadlifts
Rest 5min
10min AMRAP
1 power clean
5 wall balls 20/14
2 power cleans
10 wall balls 20/14
…
…
Keep adding 1 power clean and 5 wall balls each round
Power clean is at 50% of 2RM deadlifts
Score is total reps for 10min
Note: Technically, the power clean should be at around 60% of 1RM deadlift. For this workout, we’re going off the 2RM deadlifts and a 50% ratio to accommodate volume. This should be extremely fun
Dear Pyromanians,
I present to you our squat cycle for the next 10 weeks. It is going to be absolutely brutal!! In a good way of course. Get ready to be insanely strong, follow this and you will be a beast. I think everyone would like to be a beast. We’ll be testing our front squat Sunday and start this thing Monday. Our squat days for the cycle will offset the weightlifting on Mondays and Wednesdays. There will be less squatting sets in the weightlifting which will allow us more time to focus more on the snatch, the clean and jerk and accessory work. The chart below is set on my 1RM front squat, Ill share the excel sheet to everyone by email or other means. All you have to do is enter you max front squat and it calculates your loads for the whole cycle. This cycle will bring us to the CrossFit total end of January/early February and right in time for the Open. Seriously, make this a goal, don’t miss a day. Both your front and back will increase dramatically.
First 2 numbers are the week number and session number, third number is the number of sets we’ll be doing that day, fourth number is the number or reps. You’ll be doing 7 reps of front squats, rack the bar and immediately do 13 back squats, 4 times!!! Yes, that insane. As we move towards the end, the sets goes up but the reps scheme change. Are you beast ready???
Training Max Front Squat Max
301.5 335
Week/Ses Sets Reps Weight
1 1 4 7–13 195.975
1 2 4 7–13 184.2165
2 1 4 7–13 211.05
2 2 4 7–13 198.387
3 1 5 4–8 226.125
3 2 5 4–8 212.5575
4 1 5 4–8 241.2
4 2 5 4–8 226.728
5 1 6 3–6 256.275
5 2 6 3–6 240.8985
6 1 6 3–6 271.35
6 2 6 3–6 255.069
7 1 6 2–4 286.425
7 2 6 2–4 269.2395
8 1 6 2–4 301.5
8 2 6 2–4 283.41
9 1 4 2–4 211.05
9 2 4 2–4 198.387
10 1 1 1 MAX
10 2 1 1 MAX
*Always Round up to the Nearest 5lb increment
Speed development and running workshop with Tiffeny Parker is Saturday November 18th at 10am until 12pm. There will be no classes that day. The workshop has running drills in the lesson plan so expect to move around quite a bit. It’s time for Team Pyro to unite and do this. This is a unique opportunity and everybody should be on board. More info and register at the link below:
https://www.promotedevents.net/client_frontend_modules/fnn3/event_registration.cfm?qsi=J910&eventid=278
The Rogue Liftoff at Pyro is Saturday December 2nd (snatch, clean and jerk), Sunday December 3rd (the workout). If you’re a member at Pyro, you have to do this. The best way to do it is to sign up online on the CrossFit games website and show up on both December 2nd and 3rd. If for any reason you still want to take part but do not wish to register for the worldwide leaderboard, you can still come do it, you just won’t have your score online. The nice thing about registering for the leaderboard is that you get to see how you rank in the world against other athletes of the same age and weight class. This is going to be a great 2 day event you don’t want to miss. More info and register at the link below:
https://games.crossfit.com/liftoff
For today’s workout, we’re doing the Rogue Liftoff workout of 2016. As you can see, just like any other typical workout at Pyro. We expect the workout to be same this year. No excuses and no reasons not to do it. This is just fitness, challenge yourself and have fun!
Strength
E2M10M
1 power snatch
Rogue Liftoff workout 2016
15min AMRAP
25 pull ups
50 cals row
100 overhead squats 45/35
50 box jumps 24/20
25 pull ups
Weightlifting
Squat cleans (not touch and go)
3-3-3-3-3
5 sets (build to max)
1 push press
1 push jerk
1 split jerk
Clean pulls @110% or 1RM clean and jerk
1-1-1-1-1
