Registration and all the details for Pyromania III Wednesday. Pyromania III is going to be absolutely epic. Our biggest competition yet, multiple divisions, same sex partner, 3 days of awesome events, vendors, sponsors, massage therapists, food, drinks, musics, professional photography, professional videographer, everything you would expect from a world class event, except that is going to be at our gym, with our community and we’ll be sharing this with other communities. Best of all, this is a competition for EVERYONE! Literally, if you can walk, you can do this. The workouts and the movements will be for all skills level. How is this possible you ask? The art is the programming. Again, everything you need to know Wednesday. Stay tuned!
The Open is 23 days away! Have you signed up yet? Forget about your performance, forget about your rank on the leaderboard, it’s about you giving your best, being part of the biggest fitness event in the world, it’s about being part of the community. It’s going to be just like any other workouts at Pyro except that you will get a judge counting your reps and reinforcing proper range of motion. Today’s workout is to give everyone a taste of what the Open is going to be like. There’s nothing to be afraid of. You can do the workout Rx (as prescribed) or scaled. You will perform the workout and somebody in the class will judge you, then we’ll switch roles. Performing a workout while being judged is a bit different but from all things, it’s great to have somebody counting the reps for you. Judging is a demanding job, it requires you to be focus and to be strict in reinforcing the movement standards, in the end, if a rep didn’t hit the standards, that’s just a no rep. As an athlete being judged, always show respect to your judge, that goes for any competitions as well. Always perform a few reps before the workout with your judge and make sure you’re both on the same page. To sign up for the Open, follow the link below:
https://games.crossfit.com/
Pyro 2018 Open prep:
Rx
12min AMRAP
10 deadlifts
10 bar facing burpees
30 double unders
Deadlifts ladder: 135/95 185/135 225/155 275/185 315/225 365/255 405/285
Scaled
12min AMRAP
10 deadlifts
10 bar facing burpees
30 single unders
Deadlift ladder: 95/65 135/95 155/105 185/135 205/145 225/155 245/175
Note: For this workout, after each successful round, the athlete will load the barbell with the next weight for the respective ladder (Rx or scaled). The judge is not allowed to help the athlete with unloading or loading the barbell. Collar must be used for this workout. If the athlete completes the ladder, the last weight (405/285, 245/175) will be used until the time is up (good on you if you get there haha)
Deadlift standards: Bar starts on the ground, finishes with shoulder behind the bar with knees, hips full extended and the body in straight line, the bar can be dropped between reps. The bar cannot be bounced on the ground when doing multiple reps
Bar facing burpees standards: chest to the ground (sternum and higher makes contact), facing the barbell, 90 degrees, jumps over the barbell with a 2 feet take off and lands on 2 feet
Double unders standards: The rope goes twice under the feet with one jump
Single unders standards: The rope goes once under the feet, 2 feet jumps required
Weightlifting
Snatch Primer
Snatch 1-1-1-1-1-1-1
Acc work
GHD sit ups
15-15-15
Hip extension
15-15-15
We just finished a 8 week cycle, time to see where we’re at. Clean and jerk Tuesday. Saturday will be a fun day, complex and a barbell cycling wod. Next cycle start next week for 8 weeks. Time to go back to basics, technique focus on the 1st 2 weeks, there will be lots high hang, hang pull movements, snatch balance, skills to get better at getting under the bar, more barbell cycling and complexes, really excited about the next cycle.
