Ladies night starts at 6pm so no classes
Here we go, another awesome 5 weeks of competition. We’ll be running the CanWest Games workouts on Fridays all day as our workout of the day. That will give us extra days for redos if necessary and we’ll have all weekend plus Monday to capture everybody. Please, try to do it during open gym times. If you’re not registered yet, you should, 20 of us are doing it. For this week, we have the Ladies night out so that leaves us only days classes to do it. We’ll have to do most of it during open gyms this week. Remember to submit your scores. We’ll have printed score sheet as well. Pyro will be going to games in July
Here’s the workout:
CWG WOD 17.1
(As RX, Masters 35-39, Masters 40-44)
17.1 WOD Description:
On a running clock;
Part 1.a) 0:00 – 6:30: Snatch + OHS – RM
Part 1.b) 6:30 – 13:00: Clean x 1 + S2OH x 2 – RM
Part 1.c) 13:00 – 19:30: Row 1k + AMRAP Power Cleans (185/135)
17.1 WOD Variations: Masters 45 And Up, Scaled and Teens
WOD Description:
On a 12 Minute Running Clock;
Part 1.a) 0:00-5:00: 1x Clean + 5x S2OH, build to a max effort
Part 1.b) 5:00-12:00: 1k Row + AMRAP Power Clean in Remaining Time (Scaled/Masters:135/85# | Teens 155/105#)
Tall cleans (Technique focus)
3-3-3-3-3
Clusters (touch and go)
3-3-3-3-3
Not for time:
50-40-30-20-10
Bench press
Note: No prescribed weight. Your goal is to complete all sets in the least amount of breaks. Rest as needed between sets. Start at around 40% of your 1rm bench press and work your way up. For example: 95/115/135/155/185
Next week we’ll be doing video analysis of both the snatch and the clean and jerk and provide feedback. In both cases, we’ll try to evaluate your lifts at near maximal capcity. Somewhere around 85 to 95% depending on your success rate. For the most part, a good lifter can make light lifts look good but technique usually falls apart when we get close to our maxes. The idea here is to identify points of performance and weaknesses in our lifts. Everybody has different body shapes and nobody lifts the same. As long as we maintain some key components. My snatch and clean and jerk can look completely different than somebody else and yet both techniques are sound. The other thing we will bring up is our lifts according to our bodyweight. A 225lbs athlete snatching 205lbs is completely different than a 165lbs snatching 185lbs for example. The former is snatching 20lbs under is body while later is 20lbs over is bodyweight, so strength to weight ratio is better for later athlete is this case. Also, we’ll be looking at our snatch to clean and jerk ratio. Good lifter will usually have a snatch at around 80% (roughly) of their clean and jerk. This is going to be our last week in that 4 weeks cycle. The next cycle is going to be 6 weeks and will be focus on basic strength, lots of presses, squats of all kinds and pulls/deadlifts. It’s time to get those numbers up. Really looking forward to it
Ladies night is Friday May 5th at 6pm
Fundamental 1 Saturday May 6th at 12pm
Wicked workout you don’t want to miss Sunday May 7th
Strength
Front squat
5-5-3-3-3-1-1-1-1
Note: Make each set challenging. This is not a PR format. Just like the power cleans this week, in this format, you are working at moderately heavy to heavy load with some volume. If you PR your 1rm today, it’s either because you didn’t push hard enough on the early sets or you havent tried in a long time. That being said, aim for a 90 to 95% of your 1rm
METCON
10min AMRAP
5 ring dips
10 power snatch 75/55
30 double unders
Rx+ Strict ring dips
Note: Aim for intensity. Scale for something you can keep moving. Target intensity: 5 rounds or around 2min per rounds
Can West games starts Thursday. We’ll be doing all the workouts on Fridays.
Fundamentals 1: Saturday May 6th at 1200. This is for all new and existing members. If you haven’t taken our fundamentals we strongly recommend it.
If you have a weight vest, bring it. If you don’t have a weight vest, bring a backpack. No vest, no back pack? We have sand bags, heavy sand bags only😜
Skills
The rope climb
METCON
10 rounds for time:
200m run
1 rope climb
8 burpees
Note: If needed, scale according to your 1st round. Aim for around 30min top. The run is 100m towards the hill on 35th av and back
Tall snatch (focus on technique, speed under the bar)
3-3-3-3-3
Power snatch (touch and go)
3-3-3-3-3
Snatch pulls @110% of 1RM
2-2-2-2-2
Snatch Balance (Can you match or go over your 1RM snatch?)
1-1-1-1-1
Maintenance/Mobility
Shoulder and hip focus 5-10min
Still not signed up for Pyromania II? We’ll make it a bit easier for you, here’s the link to the Eventbrite page:
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-ii-fitness-festival-tickets-32943230088?aff=ehomecard
Skills/Strength
10min EMOM
4 handstand push ups
4 pistols
Note: Make these 2 movements as challenging as possible for you. Handstand push ups can be deficit and pistols can be weighted for example. If you scale the movements, make it as challenging as possible for your capacity. Remember progression, you should be able to perform 5 to 10 strict handstand push ups before kipping, build the strength required to avoid injuries
METCON
For time:
10-9-8-7-6-5-4-3-2-1
Thrusters 95/65
Toes to bar
Rx+ 115/85
Challenge: All sets unbroken and you get a cookie
The mural is coming along nicely, it should all be done by Tuesday. Thanks to Tony with Kempen design for his outstanding work.
The Can West games starts this week. If you haven’t signed up yet, do it, it’s going to be a lot of fun. Kinda like the Open, much more relaxed, workouts are for everyone and we’ll be sending teams to the actual games in July.
Pyromania II registrations are going to be open to everyone this week, we’ll be sharing the event with other boxes this week. If you want a spot (seriously, you should) get on it asap because it will sell out.
Heads up: For Wednesday’s workout, bring a weight vest or a strong back pack, we’re all going to go weighted for the workout. If you forget or really can’t find anything, a really heavy sand bag will do😳
Strength
Power cleans
5-5-3-3-3-1-1-1-1
Note: Try to go as heavy as you can for each set. For the 5 and the 3, go touch and go or singles close together. Yesterday’s wod was leg and shoulders intensive, we need a METCON break too
Core
Accumulate 5min of plank
Note: Every time you break, do 10 push ups. Yes, it might get spicy quickly
0630 Firebreathers class. Everybody welcome, if you’re up for it!!!
“BULL”
2 rounds for time:
200 double unders
50 overhead squats 135/95
50 pull ups
1 mile run
Option 1:
2 rounds for time:
100 double unders
25 overhead squats
25 pull ups
1 mile run
Note: No prescribed weight but pick something challenging
Option 2:
2 rounds for time:
200 single unders
50 overhead squats
50 ring rows
1 mile run
Note: No prescribed weight
U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.
Competitive athlete seminar at 1200
Snatch (Touch and go, barbell cycling)
3-3-3-3-3
Push press (Build to max)
1-1-1-1-1
Push jerk (Aim for your 1RM push press)
2-2-2-2-2
Acc work
Accumulate 1min of Parallette L-sit hold
