Reminder: last day to order your Pyro competition shirt/tank special edition is Thursday night
The Festivus Games registration is live. This is a competition for everyone and the workouts are super fun and accessible. Register here:
Pull ups
5-5-5
Skills
Snatch balance
3-3-3-3-3
Note: Don’t go crazy on the weight, work on technique and getting under the bar. This is also part of the warm up for the overhead squats
Strength
Overhead squats
3-3-3-3-3-3
Maintenance/Mobility
10-15min full body stretch and roll
Mid week solid maintenance work. Time to reset the body, put everything back in place and get ready for Thursday’s workout: Coach David’s birthday workout
Have you registered for the Open yet? When you do sign up, because you will and everybody is doing it, make sure to join team Pyro. Here’s the link:
https://games.crossfit.com/
The Pyro competition special edition shirt/Tank order is going in Friday. The last day to reserve yours is Thursday at 9pm. We’re close to 40 orders so far, this is awesome!
METCON
Open 15.3
14min AMRAP
7 ring muscle ups
50 wall balls 20/14
100 double unders
5min rest
14min to find to your 3RM deadlift
Note: After today’s workout, chances are you won’t PR your 3RM deadlift and that’s ok, that’s not the point. You’ll be tired, exhausted and you’ll get a couple set near your max capacity. Be smart, listen to your body and have fun. If you technique starts to break, stop, this is not worth breaking our backs to win the board
Weightlifting
Power snatch
2-2-2-2
Snatch
2-2-2-2
Snatch pulls @100% of 1RM
3-3-3-3
5 sets
5 snatch push press + 1 overhead squat
Acc work
Couch stretch 2min a side
The CrossFit Games Open is going to be huge at Pyro. Not sure what it’s all about, check the attached video. This is for everyone and everyone should sign up. Let’s do this!!
Have you guys forgot about the floater wod? (Only 2 guys did it last week). The floater wod is there to allow us to use some of the equipment that we can’t normally program in regular classes. Like the air bike, ball slams, axel bar like last week for example, also it serves as extra conditioning. Obviously, anybody can come to open gym and do something, in the case of the floater wod, it’s something that we can all do, as a team. Personally, Just looking at the board and seeing other guy’s scores give me something to chase and work for. The floater is meant to be done anytime during the week. We’re aiming for something between 5 to 10 minutes. We write the workout on the small board by stereo system. Make sure to have a look. As usual, scale as needed.
4 rounds for time:
16 cals air bike
14 burpees
12 dumbbell power snatch 80/50
This week’s workout allow us to work our conditioning on the bike (again), get more efficient at the burpees (always) and get some heavy dumbbell power snatches (Yeah!!). Just pick something heavy, as long as it’s not comfortable
Last day to order your limited edition comp tshirt/tank top is Thursday at 9pm. The order is going in Friday.
Mark your calendar: We’re doing the CrossFit total (1 rep max shoulder press, back squat, deadlift) Sunday February 4th. This is really good to do this benchmark at least once a year to measure your progress. See how much you improve from year to year
Strength
Squat cycle W9D1 (deload)
6 sets
2 front squats
4 back squats
@65% of 1RM front squats
Note: Last week of the squat cycle before testing. 65% for day one, 60% for day two, this meant to be lighter, ease off on the joint, allow our muscle to rebuild and get stronger
METCON
3 rounds for reps:
3min AMRAP
3 strict pull ups
6 push ups
9 kettlebell swings 53/35
1min rest between rounds
Rx+ kettlebell at 70/53
Note: We might be tight on kettlebells for this workout. The Rx+ would offer something similar for the intent but allow more options for weight. If you think you can get a couple rounds unbroken with a heavier weight go for it
Coaches meeting at 11am. There will be no open gym at that time. This will allow us to use the gym for development purposes and improve our coaching to better serve you. Regular classes at 9 and 10. Thanks
2016 athlete of the year workout
”SCOTT”
50 double unders
40 wall balls 20/14
30 pull ups
20 power cleans 95/65
10 shoulder to overhead 95/65
1 legless rope climb
10 shoulder to overhead 95/65
20 sumo deadlift high pulls 95/65
30 toes to bar
40 box jumps 24/20
50 double unders
**2018 edition: bar at 135/95**
Join us Sunday for a repeat of the 2016 athlete of the year workout, Scott made up a really nice chipper for us.
Gymnastics
Skills 10min
The rope climb
E2M10M (5 sets)
1 strict pull up
2 kipping pull up
3 butterfly pull ups
1 bar muscle up
10min EMOM (5 sets)
3 handstand push ups
Note: Make it as challenging as you can. Go strict, deficit or scale accordingly
Weightlifting
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
Dumbbells bent over row
10-10-10
Firebreathers
For time:
Buy in: 50 wall balls 24/20
then
4 rounds of:
21 thrusters 95/65
15 chest to bar pull ups
9 box jumps 36/30
then
Buy out: 50 bar facing burpees
The CrossFit Games Open registration is live. Everybody should sign up for this. The Open starts Thursday February 22nd and goes for 5 weeks. Each week, a workout will be announced online and you’ll have 5 days to do it. We’ll watch the live announcement every Thursday nights at 6pm and then some athletes from Pyro will go head to head. We’ll be running heats on Thursday nights and Sunday mornings. Each athlete will be able to sign up for heat times and will have an assigned judge. There is a judge course you can take online, this is highly recommend if you want to judge but not necessary. On a side note, we recommend the judge course to everyone, there’s extremely valuable knowledge there that will make you a better athlete. Every single affiliate in the world is doing the Open, 450 000 athletes competing, there are Rx and scaled divisions, online leaderboard, custom leaderboard, affiliate leaderboard, you name it, you can even track down your performance agains your age group, firefighters, police, military, this is simply the biggest community event in the world period. But what if you don’t like to compete? Don’t compete then but still sign up for you, to be better, to push yourself, to be part of it, it’s you against you, nothing more, you won’t regret it. We get that some of you might be away or will find some reason not to participate but seriously, everybody should do this, this is what bring us all together, as a community. If you’re not sure what this is about, please ask any coach, other members and go to the link below for more info. What about the workouts? Well, they’re no different than any other workouts at Pyro, the difference is in the setting, the fact that everyone is doing it, you have a judge counting your reps and making sure you hit the standards, everybody will be there supporting you and cheering you, in the end it is so rewarding. The 2018 Open at Pyro is going to be EPIC!!
www.crossfitgames.com
This is not about going to the games, it’s about getting together, pushing ourselves, doing things you never thought possible, cheering each other, it’s about having fun. The only athletes advancing to the next level are professional athletes, that has been doing this already for years, dedicating their lives to the sport, average 3-4 hours of hard training daily, schedule, nutrition, rest, everything is calculated to make sure they perform at the highest level everyday. Couple years ago, good overall athletes pushing hard could make it, even the 1st year the regional registration was open to anyone. Now, only the top 5 in Canada West will advance to Regionals. Also, the team format has been revamped and now is harder than ever to have team qualifying.
The Open and competing is not about winning or your rank on the leaderboard, it’s about doing it, it’s about pushing yourself, it’s about the accomplishment, it’s about you getting better.
Pull ups 5-5-5
Strength
Squat cycle W8D2
6 sets
2 front squats
4 back squats
@85% of 1 rep max front squat
METCON
5 rounds for reps:
60sec cals row
90sec rest
Note: Score is total reps for all 5 rounds combined
The order for the competition shirt and tank top will go in next Friday so the last day pre-order yours in next Thursday. This will be a limited edition and we won’t be doing another order soon so if you want yours, now is the time. You don’t need to compete or be a competitive athlete to wear the tshirt or the tank, it’s more like a competition style than anything. See the design attached. This not the final colours. Expect it to be absolutely awesome!!
Registration for the CrossFit Games Open starts this Thursday. Everyone should sign up for this.
The Festivus games at Pyro is Saturday April 21st, you need to do this. Here’s the link to sign up:
Mark your Calendar, Pyromania III is happening Friday July 20th, Saturday July 21st and Sunday July 22nd. All the details soon and registration soon.
Strength
Shoulder press
5-5-5-5-5
Note: All working sets above 60% of 1 rep max
METCON
8min AMRAP
4 power cleans 185/135
10 shuttle runs 25ft (forward and backward)
Rx+ 225/155
Note: For the shuttle run, run forward to the line, touch the ground past the line and then comeback backward. That is 2 reps
Weightlifting
Clean and jerk primer
Power cleans
2-2-2
Cleans
2-2-2
Clean pulls @100% of 1RM
3-3-3-3
Jerk
2-2-2-2-2-2
Acc work
Weighted good mornings
3-3-3-3-3
We’re proud to announce that Coach Listro, (Antonio) will be joining the ranks of CrossFit Pyro coach. Antonio joined Pyro November of 2016 and comes with a lifelong experience in fitness, high school football, Kinesiology degree from university of Western Ontario in 2002 and was part of the university rowing team. He’s also a professional firefighter with the city of Calgary since 2007 and have been on the aquatic rescue team since 2009. He’s been an avid skier since age 3, plays hockey frequently and is the amazing father of little Isabella. You will see Antonio co-coaching this month from time to time at various classes and start leading classes soon. Please welcome him to the rank of coach. We couldn’t be more exited to have Antonio be part of our team. Give him a warm welcome as he will be co-coaching the noon class today.
The Pyro competition tshirt will go in at the end of next week. Thursday January 18th will be the last day to put your order in. This is a special edition tshirt and we won’t doing a lot of those so if you want yours, this is your chance. We won’t be getting a quote until we know exactly how many we order. It shouldn’t be more than 40$, it will probably be less as there will be less colours on the design. It will look very similar to the CrossFit games shirts but with more awesome Pyro logos and numbers. The order sheet will be by the white board tomorrow first thing. Again, if you don’t order yours on this order, we won’t be doing another one anytime soon.
Strength
Deadlifts
5-5-5-5-5
Note: All working sets above 60% of 1 rep max deadlift
METCON
5 rounds for time:
50 double unders
10 ring push ups
5 V-ups
