Pyromania III registration is in full effect, find your partner and register today! 16 teams in so far and way more confirmed that have yet to register. If you like training at Pyro, you will love Pyromania III. This is the ultimate fitness festival, there will be running, swimming, Injanation, classic CrossFit workouts, for absolutely everyone, workouts are designed so everyone can do them regardless of your fitness level. You’ll get Pyro swags and an awesome Pyromania tshirt. Professional photographer, videographer, massage therapist, chiropractors, food, drinks, games…seriously, you don’t want to miss it. Here’s the link to sign up:
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-iii-fitness-festival-tickets-42618285439
Also, we’ll need your help. Judges, helpers, score keepers and just manpower to help with the event in general. You can volunteer and participate at the same time as well.
This week is the last week of the hatch squats and weightlifting cycles. We tested our back squat already within the cycle at 103%, we’ll be testing the snatch Tuesday, clean and jerk Thursday and front squat will be next week. The next weightlifting cycle start immediately after for 6 weeks.
METCON
3 rounds for reps:
1min deadlifts 275/185
1min box jumps 24/20
1min handstand push ups
1min wall balls 20/14
1min toes to bar
1min rest between rounds
Score is total reps for all 3 rounds combined
Scale options:
deadlifts 225/155
step ups
push ups
wall balls 14/10
knee raises
Note: Like any other workouts, scale as needed. The scale option is great but adapt accordingly. You should be able to perform 15 to 20 reps of each movements per minute, depending on the movements and rounds. Chances are, you will do less reps per minute on the third for example.
Floaters
WOD 1:
1000m swim
Note split times at 250/500/750 and 1000
WOD 2:
10 rounds for time:
10 cals bike
10 wall balls 20/14
Accessory work
Monday:
EM3M
8-10 strict pull ups (scale as needed)
EM8M
12-15 ring rows
15-20 ghd situps
EM4M
10-12 strict toes to bar
Wednesday:
GHD complex (3 sets)
15 back extensions
15 glute ham raises
15 ghd situps
1min rest between sets
One arm farmers carry 4x100ft, each arm 50ft, goal is to stay straight while walking
EM4M
12-15 RDL, no drops, use hook grip for grip strength
Friday:
EM8M alternating
Crossover symmetry “T” 12-15
Crossover symmetry “W” 12-15
EM3M
Hollow holds, goal is to accumulate 30 seconds, ideally all at once
EM4M
10-15 strict ring dip, scale as needed but the reps should stay the same
Join us Wednesday June 20th at 7pm for a special rowing clinic with coach Martin. This is a hour clinic on rowing mechanics, efficiency tips and just more time on the rower. This session is free of charge but places are limited so make sure to reserve on Rhinofit in advance. Only reserve if you’re absolutely sure you can make it so you don’t take somebody else’s spot. If you have reserved a spot and can’t make it, just remove your name from reservations. We’re working on getting more rowers in the near future so we’ll definitely have more rowing in workouts moving forward.
From now on, we’ll be adding weekly accessory work to do on your own. Before or after classes, these exercises are meant to increase mobility, built strength, reinforce your joints, build capacity, fix or avoid future injuries and just to make you a better athlete in general. Since this is new, the project might evolve, adapt or change overtime but the overall goal will stay the same. For now, we have accessory work on Monday, Wednesday and Friday. These accessory exercises will be posted with the floater workout at the beginning of each week and will be posted on a white board at the gym. This week and most likely all the upcoming weekly accessory exercises is brought to you by coach Andrew. Our coaches spend hours working with you, help you moving better, watch you do workouts and this what makes coaches coaches, they know precisely what we need to work on as a team. Obviously, this isn’t personalized programming but no matter what, this will make you better in all aspect of fitness. Please bring your feedback forward, positive, negative or things that you would like to see.
Floater workouts have been extremely successful, according to everyone’s feedback. There is only so many things we can do at the box, the floater wods allow us to expand more. Use some of the equipment that we have in limited quantity (air bike, D-balls), do workouts that usually could not be done in group format or workouts that simply does not work in a regular gym like swimming. Starting this week, we’ll be adding more components to the floater wods like 2 different workouts. This is just allow even more flexibility in our programming.
Hope you guys will enjoy it!!
