Strength (20min)
Squat cycle W3D2
5 sets
4 front squats
8 back squats
@approximately 10lbs less than Monday. 65%
Then
”LYNNE”
5 rounds not for time:
Max bodyweight bench press
Max pull ups
Note: This workout is not for time but we don’t have all day either. So in order to make it in a timeframe that’s manageable within the hour and to be able to compare your score for the next time you’ll be doing it, we’ll keep each round every 5 minutes. So all 5 rounds will take 25 minutes total.
What if you don’t have bodyweight bench press and pull ups? Worry not, pick a scale option that will allow you to get 10 to 15 reps each per round. Something like:
75% bodyweight bench press
Pull ups purple band
or
50% bodyweight bench press
Ring rows
Congratulations to all the athletes that competed in the Rogue Liftoff. Don’t forget to submit your scores before 6pm. Sweet skillz!!
New weightlifting cycle starting today for 8 weeks leading right into the CrossFit Open. The duration of 8 weeks is to tie in with the current squat cycle so both finish at the same. Our new weightlifting program is based on catalyst athletic skill 2 which is a program for lifters with previous experience with a focus on building strength and technique. From previous observations, most of us need development in getting under the bar, both in the snatch and the clean. Also, we need to reinforce our foot position at the landing of the split jerk. The program will help us in those areas. The program is built on 4 days a week. We have weightlifting only 3 times a week so the 4th day of the program will be introduced within the regular programming over multiple days. Also, to tie in with the squat cycle, the front squats and back squat have been removed, worry not, there will be plenty of squats with all the snatch, clean, snatch balance, complexes and others. Lastly, everyday will start with skills work on the lift. Use it as a warm up if you’re an experienced lifter, if you’re new, this is perfect to learn. This is going to be our most advance fitness cycle to date, combining regular prog, weightlifting, floater wods, Firebreathers and gymnastics. Add a couple competitions here and there, we have everything to be in the best shape of our lives. This is going to be epic!!
Strength
Jerk (fixed weight)
3-3-3-3-3 @50% of 1RM clean and jerk
METCON
For time:
15-12-9
Hang squat cleans 135/95
Handstand push ups
Rx+
155/105
Deficit handstand push ups 4/2
Weightlifting
Snatch
3-3-3-3-3
Snatch pull on a riser
4-4-4-4
3 sets
5 snatch push press + 1 overhead squat
Acc work
Back squat jumps @20% of 1rm back squat
4-4-4-4-4
Note: No percentage for the lifts on this cycle (that will be on the next one). Work below your maxes. You might fail a few times here and there but for the most part don’t just try to PR. We have test days or competitions to do that.
5 rounds for time:
10 cals bike
10 wall balls 30/20
You still have until 6pm to perform and submit your scores for the liftoff lifts and the workout. Congrats to all the athletes that came this weekend, awesome performance from everybody and there was lots of PRs. For those that still wish to do it, we can accommodate throughout the day. Show up to any of the classes before 6pm. Preferably in open gym between 1030am and 1200pm. #noexcuses
Christmas party is Saturday December 9th at Andi and Darren’s house. All the details at the box. We’ll be bringing this up in classes all week.
Next competition is the Western Classic Feb 10th and 11th. Let’s field a few teams for this. There’s scaled, Rx and masters, same sex partner fun competition. We’ll have a registration list by the whiteboard tomorrow. If you’re looking for a teammate, put your name down with the division you’re looking at signing into and you’ll find a partner for sure. 4 teams confirmed so far, let’s do this. Remember that competition is fun, it’s a great way to push yourself and see what you’re capable of. There’s no other way than stepping outside your comfort zone when competing.
Strength
Squat cycle W3D1
5 sets
4 front squats
8 back squats
@approx 67% of 1RM front squat
Note: Brutal
METCON
5 rounds for time:
5 deadlifts 275/185
10 Burpees
What a day one for the Liftoff, so many PRs, the board was on fire. So many great lifts. It was amazing to see the tenacity and the determination of all of you. Don’t forget to enter your scores online for those registered. If you haven’t registered yet, you can still do it until Monday 5pm.
Rogue Liftoff workout Rx
12min AMRAP
25 pull ups
50 cals row
100 overhead squats 45/45
50 box jumps 24/20
25 pull ups
Note: Be familiar with the movement standards
Rogue Liftoff workout scaled
12min AMRAP
25 jumping pull ups
50 cals row
100 overhead squats 45/35
50 box jumps 24/20
25 jumping pull ups
Exciting times. Testing our max Snatch and Clean and Jerk is finally here. For those following the Pyro weightlifting program, it was built leading to this. Each week was about building strength, explosive power, core stability, getting more comfortable and the bottom of the squat, stronger at the overhead positions and we did everything in between. Combine that with the regular programming, we did everything to get better, now it’s time to figure out where we’re at. Regardless if you signed up with the CrossFit games for the Liftoff or not, you should come and lift, cheer, help with the judging or just hangout. A lot of us are doing it, even our kids will be lifting. You can also perform your lifts Sunday as well as the workout, we have until Monday 5pm to submit our scores. We will gladly accommodate anyone who wants to participate but can’t make it on Saturday or Sunday. You could also do the workout on Saturday, in the end, we all have a busy schedule, we want as many people as possible to participate.
Rogue Liftoff
10min warm up
20min to find max Snatch
20min to find max Clean and Jerk
You can try as many times as you want, the goal is to find your max, no time constraint. Chances are, after 10-15min everyone should have maxed out already. We will group people together sharing the same platforms for maximum fun
How to build up to your max:
Start with a good warm up, row, bike or move around for 2-4min
Grab a PVC pipe and perform a couple pass through, overhead squats or better, do the Burgener warm up
Grab a barbell and start doing a couple reps of the snatch
Start adding weight gradually, for example: Guys, 75/95/115/135/155… depending on your max
Once you get close to your previous max, do smaller jumps, like 5 or 10lbs top
Try to hit your previous max to confirm a solid lift and then smash it. Depending how it feel, go with 2.5lbs, 5lbs or even 10lbs. Be aware of the danger of doing a big jump. If you get greedy and you miss, you might burn yourself out and won’t be able to confirm a lift even if you go back down. As you probably know, 5 to 10lbs more on a lift can make you fail. There will be a bunch of coaches on the floor, coaching and lifting, make sure to ask for advice. PR doesn’t have to be big, any small increment is a huge success.
After you found you snatch, go ring the PR bell
Start the process over for the Clean and Jerk following the same principles except you won’t need a warm up.
The Rogue Liftoff is Saturday and Sunday. Sign up online at www.crossfitgames.com/liftoff
Sign up on Rhinofit to secure your heat time. Show up, get some wicked new PRs. If you don’t want to sign up with the crossfit games, it’s all good. You should still come Saturday and Sunday. Just do the lifts and the workout. It’s gonna be super fun. Everybody should be on this. The whole weightlifting cycle was built leading to this. Time to test it out!!
Technique
15min
Snatch
Clean and jerk
Pyromania III fitness festival dates are set. July 20th, 21st and 22nd. 3 days of awesome workouts. Same sex partner friendly competition that will test your limits. Typical Pyro fashion, the workouts won’t be unveiled until the day of the competition but you can expect at least 6 workouts, anything from classic CrossFit METCONs to swimming, running, sprinting, heavy lifting and more. Secure the dates on your calendar now, find a partner and come have fun with all of us. To celebrate this announcement, today’s workout is a partner workout, just to give you taste of how fun this weekend is going to be.
METCON
Partner up!
On a running clock:
0-3min
15 cals row each alternating
10 wall balls each alternating 24/20
Max synchronized burpees
3-5min rest
5-8min
15 cals row each alternating
10 wall balls each alternating 24/20
Max synchronized burpees
8-10min rest
10-13min
15 cals row each alternating
10 wall balls each alternating 24/20
Max synchronized burpees
13-15min rest
15-18min
15 cals row each alternating
10 wall balls each alternating 24/20
Max synchronized burpees
Score is total burpees
The Rogue Liftoff is 2 days away. If you’re competing or really want to hit that new PR, taking a couple days of rest would be advised. It doesn’t mean to stay home locked in a room and do nothing. Light rowing, casual air bike (if there’s such a thing), come do the workouts but heavily scaled, do the weightlifting today but with an empty bar, pvc pipe or really light weight, basically take it easy. We do a lot of 1RM, sometimes within a cycle, sometimes after a workout or after a couple days of training so in order to truly find your 1RM, you have to rest. You have to allow your body to recover, rebuild your muscle, give your nervous system a break. We just did a 10 week weightlifting cycle, everything leads to this. If you did all the sessions, aim for a solid 5-10 pounds PR.
METCON
For time:
120 double unders
60 pistols
50 knees to elbows
40 squat jumps
30 pull ups
20 strict handstand push ups
Note: BOOM!
Weightlifting
Power clean @65% of 1RM clean and jerk
1-1-1-1-1
Clean and Jerk @80% of 1RM clean and jerk
1-1-1-1-1
Clean pulls @110% of 1RM clean and jerk
1-1-1-1-1
Push press @65% of 1RM clean and jerk
1-1-1-1-1
Latest Apparel order just dropped, make sure to pick up your stuff when you come in. Next order right after Christmas
The Rogue Liftoff is this weekend. Time to shine and PR. Max snatch, max clean and jerk and a workout. This is going to be awesome, you don’t want to miss out. Not sure what the liftoff is about? Ask your coach in class
Christmas/Holiday party at Darren and Andi’s is Saturday December 9th. We have a sign up sheet by the whiteboard. Put your name down, guests and what you’ll be bringing for the potluck
Strength
Squat cycle W2D2
4 sets
7 front squats + 13 back squats
METCON
6min AMRAP
12 deadlifts
9 hang power cleans
6 shoulder to overhead
Dumbbells at 50/35
Note: Ouchy!!!
Rogue Liftoff at Pyro is 4 days away. Are you ready for some PRs???
We just received the last apparel order. Sweat pants, toques, green tees, zip hoodies, pull overs. Make sure to pick your things up
Conditioning
15min EMOM alt min (3min cycles for 5 cycles)
1min 50ft sled push 280/190 (Sled + 4 45 plates for men, sled + 2 45 plates)
1min 15 GHD situps
1min 5 deadlifts @65% or 1RM
Note: Alternate between each movement. Do not perform all 3 movements in 1min
Rest 5min
For time:
21-15-9-6-3
Box jumps 24/20
Hand release push ups
Weightlifting
Power snatch (all sets at 65% of 1RM)
1-1-1-1-1
Snatch (all sets at 80% of 1RM)
1-1-1-1-1
Snatch pulls @110% of 1RM
1-1-1-1-1
Snatch push press (all sets at 80% or 1RM)
1-1-1-1-1
Coach note: We are days away from the Rogue liftoff, this is what we train for. Everything lead to this. This our time to show up and destroy some PRs. Today and Thursday will be more like a deload week, time to reset, work on good form and ease on the body. You could even go under the percentages prescribed depending how you feel. Next Oly lifts cycle starts right after the Liftoff leading right to the open. This is going to be epic
