Dave Rochon

Go sign up for the Festivus game today, if you haven’t done so.

Team series is going to be a lot of fun, you don’t want to miss out on that, find a partner and sign up. Any partner, same sex, opposite sex, young, old, any partner. There’s a scale and Rx division and an online leaderboard.

Firebreather class at 9am next Saturday. This is for everyone but you should have a good base experience in CrossFit. We don’t want to call it advanced class because it’s not what it is. The last thing we want is to separate our community. Same format as any other classes but will be more to the point. No extensive time on demoing, progressions and scaling options, you should come in knowing what most of the movements are. For example, this is not going to be the place to start going over the hook grip, what a clean and jerk is, a muscle up just to name a few. The classes will be coached just like any other classes. This is a great opportunity for us to capture the Firebreather spirit, going outside of our comfort zone with some workouts that we wouldn’t typically do in regular classes. It will also be a good time to focus a bit more on the competitive aspect of CrossFit, learning how to be more efficient, move faster and the pacing in workouts. We will explore more on the competitive workouts flow like setup lines, lifting ladders and such. This is going to be a great addiction to our already top notch programming and weightlifting.

Overhead squats
5-5-5-5-5

Push press
5-5-5-5-5

Push jerk
5-5-5-5-5

Festivus games video demo is here!!! Have you signed up yet? No partner? Make sure you bring it up in class, somebody will join you guarantee, but you need to bring it up.

Strength/Skills

10min to complete:

3 peg board ascents
10 deficit handstand push ups
20 bodyweight bench press
30 bodyweight back squats

Note: You can perform the reps and the movements in any order you want. Scale accordingly

METCON

For time:

21-15-9

Sumo-deadlift high pulls 115/85
Thrusters 115/85

Rope climbs 1-2-3 reps (21-21-1, 15-15-2, 9-9,3)

Reminders:

Hotshot 19 memorial WOD Aug 27th
911 memorial WOD Sept 10th (weight vest workout)
Team series Sept 20th
Festivus games Oct 14th

Strength

Tempo front squats (3sec down, 3sec up)
1-1-1-1-1-1-1

METCON

For time:

400m run
40 cals row
40 push ups
40 kb snatch 53/35
40 kb goblet squats 53/35
40 kb swings 53/35
40 double unders

**If you have a weight vest, wear it**

Note: We will run this workout games format in lines. After each movement you will advance to the next station. Carry your KB from the snatch to goblet squats to swings

Power cleans (tng)

5-5-5-5-5

Clean pulls @110% of 1RM

2-2-2-2-2

Back squats

5-5-5-5-5

Note: For the back squat, high bar and deep. Again, focus on the training side instead of just hitting big numbers on the last set

Strength

Push press (from the rack, 15min)

1-1-1-1-1-1-1

METCON

8 rounds for reps:

20sec wall balls 20/14
10sec rest
20sec hang power cleans 95/65
10sec rest
20sec burpees over the bar
10sec rest
20sec shoulder to overhead 95/65
10sec rest

Total workout time: 16min
Your score is your total reps for all the movements combined

Note: I got a bad feeling about this

Power snatch (tng)
5-5-5-5-5

Snatch pulls @110% of 1RM (tng)
2-2-2-2-2

Front squats
5-5-5-5-5

Note: On the squats, don’t just focus on the numbers you hit at the last set. It’s irrelevant if all your other sets are easy. For example, aim to start at roughly 50% of your 1RM and work your way up

Also, “tng” means “touch and go”, you work both in the concentric (up) and the eccentric (down) part of the lifts. It forces you to use muscle not used when doing drops. Not only you will get stronger doing this but essential for barbell cycling. We won’t be doing tng all the time, it has it’s place and time.

Testing

5min

Max double unders unbroken or max single unders (If you have time, test both)

5min

Max handstand walk or inverted hand release reps (again, if time test both)

The purpose here is to see where you’re at. You get as many attempts as you want in the timeframe

METCON

For time:

100 toes to bar

Everytime you break, perform 10 squats

Note: Scale accordingly, if you end up breaking every 3 reps at 20, you might end up doing a 1000 squats. Don’t do that. You can always do 75, 50 or 30 reps for example. If you scale, don’t make too easy, aim for something that will give you 10 to 15 breaks. Have fun

The Los Angeles World Police Fire Games are starting tomorrow for CrossFit Pyro. You can watch live at www.liveplaysports.tv

1st workout at 4:20pm mountain time

Strength

Deadlifts
5-5-5-5-5

Note: Don’t just focus on the last set, the goal is to develop strenght so don’t start too light. Each set should be challenging

METCON

For time:

12-9-6

Bar muscle ups
Shoulder to overhead

12 at 135/95
9 at 155/115
6 at 185/135

Note: For the shoulder to overhead, if scaling, pick a ladder that make sense for you. Same for the bar miscle ups, chest to bar or regular pull ups are good scales. As long as if you scale you don’t make too easy.

This is the end of our current cycle. New lifting cycle starting next week for 12 weeks leading to the Rogue Liftoff in November.

20min to find 1RM Snatch

20min to find 1RM Clean and Jerk

Good luck!!!