Month: June 2018

Have you done your accessory work this week? Need a challenge and want to do more? Come in early before class or stay after to do one of the floater workouts. All the accessory work exercises and the floater workouts are posted on the white board in the dojo. Give it a shot!

Team Pyro Firebreathers is competing Saturday at CrossFit Sunalta for the “21 girls benchmark”. Starting at 8am, the team of 7 will tackle 21 workouts with a timecap of 8 hours. Each team member needs to complete 3 workouts. The order of the workout is set and will be performed one after the other. AMRAP style workouts are to be converted in reps and subtracted from the total time. Come cheers us if you can. We’ll need your support.

*********************************************P.Y.R.O.M.A.N.I.A*************************************************

Skills

The clean and jerk

Strength

Deficit double overhand deadlifts (2inches)
5-5-5-5-5

Note: Stand on 2 25# plates for the deficit

METCON

For time:

21-15-9-6-3
Strict ring dips
Strict pull ups

**Weight vest anyone?**

Weightlifting W1D2

Squat clean
1-1-1-1-1-1-1

5 sets
5 power cleans + 1 jerk

Note: Drops or touch and go. Perform 5 power cleans and on your last rep, perform 1 jerk. The one Jerk only is to ease off on the shoulders. Also, 5 reps of power cleans will be well below your max jerk so focus on technique and getting under the bar. Day 3 (Saturday) is where will be doing most of the pressing so don’t worry

Clean pulls @110% of 1RM clean and jerk
3-3-3-3

Back squats
5-5-5-5-5

Note: All sets to be over 50% or 1RM. Focus on good sets will full range of motion and build strength at the bottom of the squat

Pyromania III is CrossFit Pyro’s 3rd annual fitness festival. The goal of this competition is to offer a CrossFit Games style event for everyone, all fitness and skill levels, new or experienced CrossFitter. We can’t stress this enough, this is for absolutely EVERYONE. The workouts are tailored in a way so everyone can do them. If you’re afraid this might be too easy for you, well rest assured that it won’t be the case. Essentially, fitter or higher skill level athletes will just push harder. Each workouts are time capped so just do your best within the timeframe. There will be 6 events for everyone and a final workout for the top 5 of each divisions. We’re 6 weeks away and we’re getting a lot of questions about divisions. Hopefully we can clarify a few questions with this post.

First and foremost, the divisions are there to separate fitness/skill levels and age group athletes. Beginners and intermediate, advanced and masters athletes get to compete agains each other in their own divisions. Some workouts will be the same so you can still see how you do against the other divisions. How cool is that? Let’s say we have a clean speed ladder, the weight will start light and build up after each stage, male and female athletes will still get through most of the ladder and will advance to multiple stages at a certain speed while Firebreathers might just go faster and end up building up to a higher stage. The goal is also to offer a good challenge and good workouts for everyone.

Here’s quick overview of each divisions:

The male/female division:
This is for everyone, the volume and loads will be lighter. You can call this the scale division if you will. In other words, for beginners and intermediate athletes. So why not calling scaled then? Well, other than the volume (number of reps) and load (weight on the bar), there isn’t much difference with the other divisions. Besides, not that there’s anything wrong with “scaled”, once you do it, you’ll understand why it’s called scaled.

Firebreathers:
Call this the Rx. Firebreathers is a term used back in the early days of CrossFit for those that push beyond their limits, like a challenge and usually end up on their back gasping for air at the end of the workout. The thing is, everybody can be a Firebreather. It’s a state of mind more than anything. Don’t look at this like we’ll be throwing handstand walk up a ramp or ring handstand push up in the workouts. Like the Male/female division, most of the workouts will be same, add more reps, maybe a movement added, more weight on the bar. Where you might see a big difference is with the final workout, we’ll have fun with that one for sure. The best way to look at this is if you can Rx most girls benchmark workouts. But it doesn’t mean that we’ll throw “AMANDA” in there with squat snatch at 135/95 and ring muscle ups. Even if you don’t have muscle ups or even butterfly pull ups, you can be in the Firebreather division. We found over the years that competitions tend have a huge gap between scaled and Rx, we want to fill the gap by creating events that can be done by both and offer a challenge for both at the same time. How can it be done you ask? Just sign up and see for yourself!

Masters:
This is for the 35 years old and above. That one is Pretty straight forward, older athletes don’t recover as well as younger athletes, don’t have the same energy levels and and general can’t compete with younger athletes. It doesn’t mean that older athletes are not as good if not better than younger athletes though but it’s just fair to have Masters compete against Masters. Workout wise, expect the same as the other divisions, movements and workouts that can be done by everyone.

Now, what about the movements and workouts. Most of the workouts will be shared as needed with your partner so you can split the work load as you see fit. Worst case scenario, if you can’t do a specific movements, chances are your partner will be able to do it. Here’s a list of movements you can expect that everyone can do or at least most can do:

Running (How about walking with a very fast pace)
Rowing
Swimming (shallow water, you’ll be able to touch the ground)
Dumbbell power snatch 50/35
Box jumps 24/20 (step ups allowed)
Burpees
Single unders (double unders for Firebreathers?)
Wall balls 24/20
Clean (muscle, power or squat)
Snatch (muscle, power or squat)
Squats
Wall walks
Kettlebell swings 53/35

Not to give away the workouts here but if you can do any of these movements, you’re good to go in any of the divisions. Like we said, the divisions are there to separate skills and fitness level. Fitter and more advance athletes will go faster and get further in a ladder for example but it’s still the same workouts overall. We don’t want to post the workouts ahead of time because CrossFit always been about being ready for the unknown and the unknowable. Knowing what the workouts are allow you to prep for it. Not knowing in advance really see those that are well rounded and really train CrossFit.

We hope that this post clarified a few things and if you have any questions, please do not hesitate and ask. Email at crossfitpyro@gmail.com or even call us at 403-671-4727 or at 403-690-0336.

We have 21 teams registered so far with way more confirmed but have yet to signed up. The female division is full. Still room in the other divisions but the Female Firebreathers and Female Masters could use more for sure. The Firebreathers division is not as scary as it sound, if you’re on the fence or not sure you should do it, that exactly why you should do it!!!

The stage is set, the events are awesome, the teams are registered, this is going to be EPIC!!!

Reminder:
Rowing clinic Wednesday June 20th at 7pm with Coach Martin. Reserve on RhinoFit, only 10 spots. Do you have a sub 7min 2000m? No? Well here’s your chance to get better. This awesome workshop is offered at no extra charges.

Track day workout and beach volleyball/spikeball date has been changed to Sunday July 8th at 12pm. Workout at 12pm then we have a beach volleyball court booked for 1pm until 2pm. We’ll also bring 2 spikeball nets. This is going to be super fun!!

“TRIFECTA”

Gymnastics

Skills
Kipping/beat swing
Kipping pull ups
Butterfly pull ups
Bar/ring muscle ups

E2M10M

2-4 ring muscle ups
Max ring L-sit hold

Note: Perform the number of muscle ups required then on your last rep, hold in support position in the L-sit as long as you can

METCON

5 rounds for time:

3 deficit handstand push ups 6/4
6 weighted dumbbell pistols 35/25
9 v-ups

Weightlifting W12D3 (Last day of this cycle, new cycle starts next week)

Hang power snatch
1-1-1-1-1

Power snatch
1-1-1-1-1

Overhead squats
5-5-5-5-5

4 sets
3 front squats + 1 jerk

Note: Front squats from the rack

Firebreathers

“DANIEL”

For time:
50 Pull ups
400m run
21 thrusters 95/65
800m run
21 thrusters 95/65
400m run
50 Pull ups

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

Note: BOOM!