Friendly reminder: Don’t forget to sign up for classes, it takes literally 10 seconds. It gives the attendance and coaches a heads up on who’s coming to classes. Also, if you get to sign up for a class and it’s packed, try your best to come to another time. Sundays at 10am for example are getting jammed but the 9am and 11am are still half full. If you can only come at those times it’s all good but we just want you to keep it in the back of your mind.
The festivus Games is gearing up to be EPIC!! New registrations coming in daily. Make sure to secure your spot. Here’s the link:
The Open is right around the corner, are you registered yet? Do it today:
https://games.crossfit.com/
Skills
Skipping rope/ double unders
Review technique and efficiency points
Tabata double unders
Note: If you can’t do double unders, single unders will do just fine
METCON
Open workout 11.6
7min AMRAP
3 thrusters 100/65
3 chest to bar pull ups
6 thrusters 100/65
6 chest to bar pull ups
9
9
12
12
…
…
Keep adding 3 reps after each successful rounds until time runs out
Note: Notice the 100/65, that’s not a mistake, this is an old Open workout where back in the day, 100lbs was the standard.
Weightlifting
Last week of this weightlifting cycle, we’ll be doing the snatch testing next Tuesday and the clean and jerk next Thursday. Saturday will be a fun lifting wod. Next cycle will start again right after for 4 weeks leading right to the Open. Fun times!!
Warm up
Snatch primer
Power snatch
1-1-1-1-1
Snatch
1-1-1-1-1
Snatch pulls @110% of 1RM snatch
3-3-3
4 sets
3 snatch push press + 1 overhead squat
Acc work
Snatch grip sots press
3-3-3-3
The Pyro competition tshirt/tank special edition order went in. We should be getting it in the 1st week of February
Registrations for the Festivus Games are coming in fast, lots of athletes from Pyro and other boxes coming. This is a friendly competition for everyone and it’s going to be a blast. If you never competed and are looking for a great experience, you should totally sign up. Again, this is for absolutely everyone. It’s not about winning or how you compare with others, it’s about the challenge, pushing yourself, completing all the workouts, really rewarding. Sign up here:
Last week of the squat cycle. You did it, now it’s time to test our maxes. Front squat today and back squat Friday. Sandwiched by “The other total” on Wednesday. 1rep max clean, bench press and overhead squat. CrossFit total is Sunday February 4th.
The 2017 Athlete of the year, Jenn Bos’s workout is Sunday January 28th. Jenn put together a great workout for us, you don’t want to miss it. Hint, there’s handstand walk in it!!!
Strength
15min to find 1 rep max front squat
METCON
For time:
3 rounds
4 power snatch 95/65
8 overhead lunges steps 95/65
then
3 rounds
3 power snatch 115/85
6 overhead lunges steps 115/85
then
3 rounds
2 power snatch 135/95
4 overhead lunges steps 135/95
Note: Scale the weight accordingly. Target time frame, 5 to 10min
