Join us Sunday for the 2017 Athlete of the year (Jenn Bos) workout!! Classes at 9/10 and open gym/CrossFit lite at 11. This is going to be awesome. Please remember to sign up and try to come at less busy classes. We shouldn’t have 5 at 9am and then 300 at 10am. “The world belongs to those who get up early”
Gymnastics
Skills
Beat swing
Toes to bar
Pull ups/chest to bar pull ups
Bar muscle ups
10min EMOM alt
L-sit hold
Handstand hold
METCON
For time:
21-15-9
Burpees
Chest to bar pull ups
Pistols
Weighlifting
Snatch/ Clean and jerk primer
Snatch
1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1
Push press
3-3-3-3
Back squat
3-3-3-3
Firebreathers
1min max bar muscle ups
Note: You cannot come off the bar, you can hang or rest at the top
2min rest
9min to find max hang squat snatch
METCON
9min AMRAP
9 hang power cleans 95/65
15 push ups
21 box jumps 24/20
Score is total reps
Note: For this workout, you will use a judge. Consider this an open prep workout, get used to the range of motion, being accountable for good and bad reps and such. This is going to be super fun!!!
The Festivus Games at Pyro is Saturday April 21st. 22 athletes registered so far with 3 months to go, this is going to be so much fun!!! This is an individual, super friendly, for everyone competition. When we say it’s for everyone, this is exactly what it means. Have a look at the link below for the workouts. The workouts are accessible and doable by everyone, with experience or not, even if you don’t like competition. You have to see this like a challenge, it’s not about winning or your rank on the leaderboard, it’s all about being part of it, doing your best and having fun.
Here’s the link for the workouts:
Here’s the link to sign up:
The 2018 CrossFit Games Open is right around the corner. The Open starts Thursday February 22nd and goes for 5 weeks. The workouts will be posted every Thursday night and you’ll have 5 days, until Monday 5pm to perform and enter your score. Over 300,000 athletes did it last year, this is the CrossFit event of the year. This is also the 1st stage to qualify for the CrossFit Games. Less than 1% advance to regionals and then 1% of that makes it to the games. But just like the Festivus games, the Open is not about your rank, how you perform or qualifying to the next stage, it’s about you, doing your best, being part of it, doing things you never thought capable of. Just like any other workouts at Pyro, there will be Rx and Scaled. Pull ups become jumping pull ups, double unders become single unders, loads are scaled down, this is truly for everyone. Some of you won’t be comfortable with it and that’s exactly why you should sign up. If it makes you uncomfortable, this is where you’re going to have the most to adapt and therefore get the most results. “Life begins at the end of your comfort zone”. We’ll have some surprises regarding the Open soon. Stay tuned
Here’s the link to sing up:
https://games.crossfit.com/
Strength
15min to find 1RM back squat
Note: This week has been hard on the testing, front squat Monday, the other total on Wednesday with the clean, bench and overhead squat and today back squat. We’re also doing the CrossFit total on Sunday February 4th so today is your time hit a good number and get a good idea where you’re at. Whatever your front squat was on Monday, aim for at least 15% more on the back squat (your front squat should be about 85% of your back squat).
METCON
Death by push press 115/85
Min 1, 1 rep
Min 2, 2 reps
Min 3, 3 reps
Min 4, 4 reps
…
…
Add 1 rep every minute until you can no longer complete all the reps in the minute. Your score is your total reps completed
Example: Minute 10 + 5 reps in the 11th minute completed = 55 reps + 5 = 60 reps total
Thursday January 24th
The 2017 Athlete of the year (AOTY) workout is this Sunday. Jenn put together an awesome workout for us. You don’t want to miss it
Skills
Handstand 10min
Note: Work on anything handstand, get inverted and work handstand hold, handstand push ups or handstand walk
METCON
4 rounds for time: 2 min rest btw rounds
6 inverted burpees
4 kettlebell hang power snatch right 53/35
2 kettlebell turkish get ups right 53/35
4 kettlebell hang power snatch left 53/35
2 kettlebell turkish get ups left 53/35
1 legless rope climb
Score is your time to complete all 4 rounds with the 2min btw rounds
Note: This workout is going to be extremely awesome!!!
Weightlifting
Clean and jerk primer
5 sets
1 power clean + 1 jerk
Clean
1-1-1-1-1
Clean pulls @110% of 1RM clean and jerk
3-3-3-3
Push press
3-3-3-3-3
Acc work
GHD sit ups
15-15-15
“The other total”
Max clean
Max bench press
Max overhead squats
15min per movement
Note: have fun with this one. Chances are you’ve never done this benchmark before so give a good effort, have fun, set your score and get ready to crush it again in 6 months.
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
Team of 3:
25min AMRAP
Partner 1
Row for cals
Partner 2 and 3
6 clean and jerks 135/95
12 synchronized situps
24 box jump overs 24/20
Score is total cals and reps together. Switch as needed for the clean and jerk and the box jump overs. Rotate all partners between the rower and the movements. Rotation can only be done after a full round.
Note: Use the strength of you team to be more effective. If a teammate is better at clean and jerk, he or she could do more reps, same for box jumps. A teammate good at rowing could stay on the rower for more time as well. Aim to do 3 to 4 rounds before rotating on the rower
Team workouts are the perfect example of what CrossFit is about, community, team work, having fun and getting fitter in the process. No matter who you’re teaming with, you’ll have a good workout, it doesn’t matter what your score is as a team, it doesn’t matter if one of you’re teammate scaled, it doesn’t matter if your teammate is slower than you on the situps or use a different weight on the bar, what matters is that you give your best. If you give an all out effort, you will get better, you’ll have fun and you will be rewarded with the satisfaction of being part of something. BOOM!
Gymnastics
Hollow/Arch/Beat swings
For quality (not for time)
21-15-9
Ring dips
False grip ring rows
9-15-21
Handstand push ups
Toes to bar
21-15-9
Push ups
Pull ups
Note: If any of those movements are too easy, upscale by going strict or add deficit. Scale as needed
Weightlifting
Snatch/Clean and jerk primer
Snatch
1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1
Push press
3-3-3-3-3
Acc work
40 GHD sit ups
40 back extensions
Firebreathers
15min EMOM
1min 2 rope climbs
1min 10-15 thrusters 95/65
1min 30 double unders
Not for time:
15 ring or bar muscle ups
METCON
CrossFit games open 18 point zero
For time:
21-15-9
Dumbbell snatch 50/35
Burpees over the dumbbell
*Snatch can only be switched below eye level
*Burpees are feet together, no step back or step forward
Target time: All out, 5-8min
Last day of the squat cycle before testing, let’s do this. The PRs are coming!!
Squat cycle W9D2 (Deload)
6 sets
2 front squats
4 back squats
@60% of 1RM
METCON
Death by shoulder press 95/65
Minute 1, 1 shoulder press
Minute 2, 2 shoulder press
Minute 3, 3 shoulder press
…
Continue until you can no longer perform all the reps in the required timeframe
Note: Scale the weight as needed. Target intent, between 5 and 10 minutes (15 to 55 reps)
Last day to preorder your special edition Pyro competition tshirt/tank. Get it!
Coach Dave’s birthday wod:
For reps:
36min AMRAP
36 wall balls 20/14
36 burpees
36 pull ups
36 overhead lunges steps 95/65
36 push ups
36 DB snatch alt 50/35
36 toes to bar
36 thrusters 95/65
36 double unders
36 cals row
**If you have a weight vest, wear it**
Note: If you finish the chipper completely, start over at the wall balls
Weightlifting
Power cleans
2-2-2-2
Cleans
2-2-2-2
Clean pulls @100% of 1RM clean and jerk
3-3-3-3
Jerk
2-2-2-2-2-2
Acc work
1 arm dumbbell press
10-10-10-10
