Dave Rochon

One more week of this cycle. We’ll be testing our lifts in the week of August 13th. The next cycle is going to be epic, 12 weeks leading right to the rogue lift off early November (TBA so the cycle could end up being either 11 or 13 weeks depending). Weightlifting classes are officially our busiest classes, more people means that we have to share some the squat racks and bars so the next cycle is going to be a bit less volume but just as effective. Expect a form of squat (front squat, back squat, overhead squat), deadlifts or pulls (Clean or snatch pulls), snatch (any kind of snatch, muscle, power, squat), cleans and press based (Yes, this includes bench press) movement everyday. We’ll be playing with a lot of formats, high reps schemes, 5s, triples, doubles, heavy singles, limited attempts or limited timeframe, complexes, METCONs, regular weightlifting to CrossFit weightlifting style. 12 weeks gives us a lot of time on the bar, I challenge you to stick with it. Even if you can’t make the classes, do it in open gym times or catch up on other days. We’ll always support you doing extra stuff after classes too as long as it doesn’t disrupt the classes and doesn’t use the equipment needed. So, you could do the weightlifting on the side to some capacity. Just make sure you bring it up to the coach on duty. There will be a lot of PRs in November.

Snatch (drops)
2-2-2-2-2

Snatch deadlifts (fixed weight at 120% of 1RM)
3-3-3-3

2 cleans + 1 shoulder to overhead
5 sets

Front squats
2-2-2-2

Back squats
2-2-2-2

The Los Angeles World Police Fire Games are 10 days away. Here’s the workout for event 1. This is also our workout of the day

LAWPFG Event 1

For Time:

In body armor 20/14

15 Cal Row
20 Pull Ups
15 Cal Row
30 Thrusters 115/85
15 Cal Row
40 Burpees
15 Cal Row
50 Double Unders

CrossFit Game starts today. We’ll have the games streaming live all day, all weekend. Feel free to stick around, watch the events, get a coffee, get some maintenance and mobility or just hangout. We’ll try to get some of the workouts programmed to some extent. The run/swim/run and the bike are logistically hard to get setup but we should be able to get some of the workouts in.

Stay tuned tomorrow for all things to look forward to from now until year end at Pyro. Hotshot 19 workout, the team series, the festivus games, the rogue lift off, Christmas/holiday party and more.

Strength

Jerk (from the rack)

2-2-2-2-2-2-2

Note: Start fairly light and build up to your max doubles

METCON

For time:

10-9-8-7-6-5-4-3-2-1

Handstand push ups
Hang power cleans 135/95

Pyromania II was a huge success. We got incredibly positive feedback from everyone. Leonora has been working really hard on the videos and pictures. Attached to the post is just a sample, full Individuals pictures tomorrow.

Muscle up biathlon

For time:

Run 400m
18 muscle ups
Run 400m
15 muscle ups
Run 400m
12 muscle ups

Everytime you break the muscle ups, do a 200m penalty run

Time cap: 18min

Bonus: Mini fifty

For time:

50 GHD sit ups
50 cal row or 50 cal air bike

Team Free Radicals at the Canwest games!!! Awesome experience, nobody’s hurt and we had a blast. CrossFit Pyro will definitely send more teams next year

Join us Wednesday at 7pm for a maintenance/Mobility session, learn everything you need to gain mobility, fix little kinks and stay injury free

Strength

1 power clean + 5 front squats

5 sets

Note: No set time. This is going to make the bulk of the session. 1 first rep cannot be a squat clean

METCON

3min AMRAP
Bar facing burpees

1min rest

2min AMRAP
Bar facing burpees

1min rest

1min AMRAP
Bar facing burpees

Note: Score is total burpees for all 3 AMRAPs