Dave Rochon, Author at CrossFit Pyro

23 02 '19

Sunday February 24th

Teams of 2

10 rounds alternating

6 devils press 50/35
6 dumbells step overs 50/35 24/20
6 shuttle runs 25ft

Note: One athlete works at a time. You can only switch after a full round. Tag your partner before switching.

Scaled: 35/25 dumbells

Maintenance/Mobility

Partner stretch 5-10min

22 02 '19

Saturday February 23rd

“TRIFECTA”

Gymnastics

10min EMOM alt min

2 rope climbs
6 strict handstand push ups

*Alternate each minute. Minute 1: rope climbs. Minute 2: Handstand push ups

5 rounds for time:

3 low ring muscle ups
3 ring dips
6 weighted pistols 35/25

Weightlifting

3 sets
10 touch and go clean and jerks

*No drops

Back squats
10-10-10

Firebreathers

“CANDY”

5 rounds for time:

20 pull ups
40 push ups
60 squats

22 02 '19

Friday February 22nd

2019 CrossFit Games Open 19.1

Rx

15min AMRAP

19 wall balls 20/14
19 cals row

Scaled

15min AMRAP

19 wall balls 14/10
19 cals row

Accessory work
Shoulder of steel
Dumbbells lateral raises 3×10

Weightlifting
Hang clean and jerks
3-3-3-3-3

*No drops

Gymnastics
Strict handstand push ups 3xmax

Core
3 sets
15 GHD sit ups
15 back extensions

20 02 '19

Week of February 17th floater workout

10 rounds for time:

200m row

*1:1 rest/work ratio (If it takes 1min to row the 200m, rest 1min)

20 02 '19

Thursday February 21st

The 2019 CrossFit Games Open starts today!!!!

Strength

Power snatch
3-3-3-3-3

Power clean and jerk
3-3-3-3-3

Note: Build to max. Drops allowed but keeps the reps within 10sec apart top. Technique focus

Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3

Weightlifting
Sots press 3×10

Gymnastics
Strict pull ups 3xmax

Core
GHD sit ups 3×15

20 02 '19

Wednesday February 20th

Tabata what?

Tabata burpees to a 6inch target
Tabata chest to bar pull ups
Tabata box jump overs 24/20
Tabata handstand push ups

Score is total reps for the tabatas combined

Note: A Tabata is 8 cycles of 20sec of work with 10sec rest (30sec per round). Each cycle is 4min total. 4min of burpees, then 4min of chest to bar pull ups, 4min of box jumps and finally 4min of handstand push ups. You only have 10sec to transition from one movement to the other.

Tabata definition:

Tabata training (also called Tabata protocol) is a type of HIIT (high-intensity interval training). It originated in the research of Japanese scientist Dr. Izumi Tabata and his team from the National Institute of Fitness and Sports at Kagoshima Prefecture, Japan, on high-intensity exercise during the early 1990s. Their objective was to find out if short bursts of high-intensity exercise followed by shorter rests might condition the body better than a continuous moderate-intensity exercise.

To determine this, they worked with two test groups—one doing moderately intense exercise and the other high-intense. Moderate-intensity exercising consisted of a one-hour workout, five days a week, for six weeks. The high-intensity exercising consisted of a four-minute workout, four days a week, for six weeks; each workout consisted of eight sets of 20 seconds of exercise at maximum effort each followed by a 10-second rest. To do the math: (8 x 20) + (8 x 10) = 240 seconds (4 minutes).

The results of the study showed that the moderate-intensity workouts improved the aerobic (or cardiovascular) fitness of test subjects but did little anaerobically. The high-intensity workouts, on the other hand, benefited the test subjects more significantly both aerobically and anaerobically, which, evidently, was due to the unbalanced exercise-to-rest ratio. The reasoning behind this is that a shorter period of rest in between longer periods of intense exercise during a workout does not allow the body to fully recover. By the second half of the workout, the body is forced to work at maximum capacity physiologically, causing the heart to pump faster and the rate of metabolism to increase. In the end, the high-intensity routine builds endurance and muscle, and burns lots of calories

This is why CrossFit is so effective as a general fitness program. The high intensity nature of the workouts trains both anaerobically and aerobically. At the same, we build muscle endurance and strength. Regardless what you sport or activity is, CrossFit will benefit you greatly. Many Ironman athletes, marathon runners, swimmer, specific sport athletes (hockey, football, soccer for example) have seen increase in performance for doing CrossFit.

19 02 '19

Tuesday February 19th

“CrossFit total”

Back squat 1 rep max
Shoulder press 1 rep max
Deadlift 1 rep max

Score is all 3 movements combined together

18 02 '19

CrossFit Games Open

Hello CrossFit Pyro Open athletes. Here’s the link to the google doc Open sign up sheet. In case you missed it, we’ll be running the Open workout on Fridays all day. There will be regular class hours. You’ll find 3 heats per class with 6 athletes per heats. That’s a total of 144 spots. Please try to show up at the start of the class, the coach will go over a warm up, the workout, the movement standards and versions of the workout (Rx and scaled). You’ll find on the sheet a column for the athletes and judges. Every athlete registered for the Open needs a judge to validate their scores. For the judging, it’s simple, somebody will judge you and you must judge somebody in return. Usually it goes like this, athlete 1 does the workout in heat 1. Athlete 2 judge athlete 1. Then Athlete 2 does the workout in heat 2 while athlete 1 judge. It’s very easy if you tag team with somebody and coordinate with times together. One of you can go on the sign up sheet and update it live. Remember that we don’t know the workouts. We don’t know what equipment will be required and how long so the heat times and numbers of athletes may change. Just be open minded. Heat 1 should start about 10min in. If the workout can accommodate for more than 6 per heat we’ll do it. That’s why you’ll need to be there at the start of each class. Last thing we want is you to show up at 6pm and can’t do the workout until 8:30 for example. If needed, we’ll add a 4pm class. Please do your best to sign up on the sheet so we know how many are coming. Those signed up will have priority.
Each athlete will be given a scoring sheet and will be responsible to enter their scores online. The deadline is every Monday 5pm. We will validate the scores periodically afterwards. Unless you want to keep your score off the leaderboard until the deadline, just let us know. Not validating scores until the deadline is a great tactic if you don’t want other athletes to see your score and try to beat you by the second or 1 reps. That would be for competitive athletes trying to qualify for the next step like teens, masters or elite athletes trying to be the best in their country. As mentioned before, there will be other time opportunity to do the workouts if you can’t on Fridays. We also support redos if needed. The dojo will be available during the weekend and on Monday. 56 of us are registered so far with more yet to do so. We want to run a fun and smooth event for all of you. If any of you would like to do the workout right after the announcement Thursday night, we can also make that happen.

If you have any questions or feedback, please let us know.
BOOM

https://docs.google.com/document/d/1ZYBfI8cTdpvdigmRm6tQ25exzGgBR8ZCuyCQJQYedmE/edit

17 02 '19

Monday February 18th

Teams of 2

For time:

50 alternating dumbbell snatch 50/35
15 burpees over the box 24/20
40 alternating dumbbell snatch 50/35
15 burpees over the box 24/20
30 alternating dumbbell snatch 50/35
15 burpees over the box 24/20
20 alternating dumbbell snatch 50/35
15 burpees over the box 24/20
10 alternating dumbbell snatch 50/35
15 burpees over the box 24/20

Note: Burppees over the box are box facing. Share the reps as needed. You must tag your partner to switch. No tag, no rep

Maintenance/mobility

10min

17 02 '19

Family day long weekend hours

Sunday: Regular hours 9/10 and Open gym at 11. NxT-GeN at 12
Monday: 9/10 and Open gym at 11
Tuesday: Regular hours 0630/0930/12/5/6/7/8 “CrossFit total”