The 2017 Pyro Athlete of the year is Jenn Bos! Congratulations! The Athlete of the year was voted by you, the community. Somebody that inspires you, somebody that was true to the Pyro values, somebody that you would look up too, somebody that you’re always happy to see in class. We couldn’t agree more. For the vote, we only asked that you write down the name on the piece of paper but a lot of you took the time to say why, here are some of the comments:
“Jenn is so Bos, hard working and always encouraging others”
“To me, Jenn Bos consistently proves to show the values of a CrossFit athlete. Not only does she work hard with a stubborn determination, but she is probably the friendliest and the most supportive person at the box. She is so deserving this”
“Jenn is great at making a community. No one was more welcoming when I started than Jenn. Jenn always shows up and gives her all!”
“Works on herself. Works on the community. Cares for everyone”
“Not only she is dedicated but she made me feel welcome to this group”
Congrats Jenn, well deserved, we couldn’t be more proud. Your name will be added to the plaque by the white board asap and you get to created your own workout for us to do. So exiting!!!
Skills 10min
Handstand/ handstand walk practice
Burpee (Bur-pee) noun
1. Cardio purgatory
2. A particularly nasty
squat/push up/jump movement
that NO ONE is exited about and
the trainers smirk about having you to do
3. A CrossFit staple and
attempted homicide
12.1
7min AMRAP
Burpees
*To a 6inch target above reach
5min rest
5min AMRAP
Box facing burpees 24/20
3min rest
3min AMRAP
Burpee pull ups
*Rx+: Burpee ring muscle ups
Note: Nobody ever died of too many burpees
Weightlifting
Snatch primer
Power snatch
2-2-2
Snatch
2-2-2
Snatch pulls @100% of 1RM
3-3-3-3
5 sets
5 snatch push press + 1 overhead squat
Acc work
30 GHD sit ups
For time:
21-15-9
Axel bar thrusters 95/65
Cals bike
How many of you will do this?
Last day to cast your vote for the athlete of the year today. If you can’t be at Pyro tomorrow and haven’t voted yet, just send us and email and we’ll put it in for you. We’ll be unveiling the 2018 athlete of the year Tuesday night. The athlete of the year will get his/her name on the plaque by the white the board and gets to create his/her own workout for us to do. We’ll be redoing the 2017 athlete of the year workout, Scott Regier next Sunday as our workout of the day.
Squat cycle W8D1
6 sets
2 front squats
4 back squats
@90% of 1RM front squat
Note: This is going to be heavy, this is our heaviest day of the cycle, day 2 of this week will be at 85% then we go back down for a deload week (65 and 60%) before testing. For this session, there will be no other components, we will need more time between sets and more time to warm up to be successful. We’ll reserve the rest of the session to a much needed maintenance and mobility time.
For your information, we’ll be doing the CrossFit total (1 rep max for shoulder press, back squat and deadlift for a combined score) early February. This is why you’ll see a lot of shoulder press, back squat and deadlift in the programming. This is what we call a meso training cycle, typically 3 to 4 weeks in length. We started already last week, if you remember the 5×3 shoulder press workout and the deadlift ladder. Let’s get some PRs!!!
METCON
20min AMRAP
3 rounds of “CINDY”
5 pull ups
10 push ups
15 squats
1 round of “DT”
12 deadlifts 155/105
9 hang power cleans 155/105
6 shoulder to overhead 155/105
Note: BOOM!
Target intensity: 4-5 rounds
Join us at 12pm for our intro to CrossFit. Free to attend, no pressure, no obligations. Come learn what CrossFit is all about and get a good workout in. This is for absolutely everyone. Expect the session to be about 1 hour and 15min, all depends on questions and how many people we have. It’s gonna be a lot of fun!
Gymnastics
Backward press walk
3 sets
3 Ring dips, bottom hold + 3 swing
3 Ring dips, support hold + 3 swing
Complex
Every minute on the minute
1 strict pull up
2 kipping pull ups
3 toes to bar
*add 1 rep of each after each successful round
Finisher
Accumulate 3min of hollow position hold
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
GHD sit ups
15-15-15
Hip extensions
15-15-15
Firebreathers
As a team
For time:
1000 cals bike
*The more that shows up, the less we have to do each, let’s do this. (If there’s 10 of us, it’s 100 cals each)
METCON
Squat “ISABEL”
For time:
30 squat snatch
Scaled: 95/65
Rx: 135/95
Unpleasant: 165/115
Nightmare: 185/135
3 sets of 5 pull ups
Squat cycle W7D2
6 sets
2 front squats
4 back squats
@80% of 1RM front squat
METCON
For time:
150 sit ups
**Every minute on the minute, perform 5 burpees. (Start with 5 burpees)**
Squat cycle will resume on Friday. We need more time to recover in between days. Next week will be Monday and Friday
Pull ups 3 sets of 5
Strength
Shoulder press (from the rack)
3-3-3-3-3
METCON
8min AMRAP
5 shoulder press @60% of 3RM (from the ground)
10 box jumps overs 24/20
Note: Score is the heaviest 3RM shoulder press combined with total reps in the AMRAP
Weightlifting
Power cleans (not touch and go)
2-2-2-2
Cleans (not touch and go)
2-2-2-2
Jerk
2-2-2-2-2-2
Clean pulls @100% of 1RM clean and jerk
3-3-3-3
Acc work
Weighted good mornings
5-5-5
Starting now all the way to end of February we’ll be doing a little pull up development cycle. Every day, we’ll be doing 3 sets of 5 pull ups. Part of the warm up or after the wod, perform any type of pulling movements, ring rows, strict pull ups, kipping pull ups, chest to bar pull ups, mix it up from day to day, you could even go weighted. If you have pull ups already and are comfortable with it, do false grip ring to chest pull ups, there’s something for everyone. Just work at it. Secret has it that the more you do something, the better you get at it.
METCON
For time:
21-15-9-6-3
Deadlifts 185/135 225/155 275/185 315/225 365/255
Toes to bar
50 double unders
Note: Going full spinal acceptable!!
For time:
21-15-9
Cals bike
Ring dips
Friendly reminder: Do your best to sign up for classes. You can do it on your desktop, log in to your Rhinofit account, click on the class you want to attend and done. You can also do it from your phone, download the Rhinofit app on iphone or android, log in using your credentials and just click on the class. As most of you saw, Sunday at 10 was packed, when we looked at the schedule, only 9 were signed in then we ended up being 18. Thankfully, some of us waited to do it at 11, thank you. Also, if you get to sign in and the class is really busy but you could come to another time, this would be much appreciated. We just want it to be fair for everyone. If you sign in but can’t attend, try to remove your name from the class. Not at the classes are that busy so for the most part, it won’t affect much. Weekend classes tend to be busier as there are less class on Sat and Sun. Thanks for your understanding. If you have any questions on the sign in process, ask us.
Strength
Squat cycle w7D1
6 sets
2 front squats
4 back squats
@85%
Note: OMG!!!
METCON
For time:
50 handstand push ups
Note: We’ll cap this at 5min, if you didn’t complete all the reps then your score is your reps at 5min
Weightlifting (week 5 of 8)
Mesocycle 2 (week 5 to 7)
Power snatch
2-2-2-2
Snatch
2-2-2-2
Snatch pulls @110% of 1RM snatch
3-3-3-3
5 sets
5 snatch push press + 1 overhead squat
