**PYRO BENCHMARK**
“FLASHPOINT”
On a 30min running clock:
0-15min
1 mile run (Pyro mile)
Then, with the remaining time
build up to your max power snatch
15-30min
1 mile run (Pyro mile)
Then, with the remaining time
build to your max power clean
Score: Convert your run times in seconds and add them together. Combined your 2 lifts and add them together. Total time in seconds – total lift = Score
Hint: The faster you run and the heavier you lift = better score
Note: This benchmark will test your cardiovascular capacity, endurance, skills, speed, power, coordination and general conditioning. Great test overall. This should strike the perfect balance between strength and cardiovascular capacity. If you can’t run, air bike or rowing can be used.
Battle Royale II is Saturday October 6th
The battle royale format has been very popular in the recent years with movies like the original battle royale (must see btw), the Hunger games, and games like PUBG (Player unknown battleground) and Fortnite that took the world by storm. (Fortnite brings in about $300m revenue per month, and it’s a free game, just saying). Last year we did this during our 1st anniversary party, 42 athletes started and it was an absolute blast. This year we decided to make it it’s own thing and leave our 2nd year anniversary alone (Holy cow, only 2 years!!!)
About the Pyro Battle Royale:
Absolutely free admission
Elimination style
40 enter, 20 males, 20 females
6 workouts
3 hours
Only 1 champion
Self judged, super fun event, everyone welcome
All skill levels, workouts will be for everyone. As you advance from one workout to the other, movements and workouts will get more challenging. Loads and movements will be adjusted at 70% ratio between male/female athletes
There will be a sign up sheet by the whiteboard tomorrow. The great thing about this is that you’re guarantee at least one workout!!! Are you going to make the first cut?
Once we have all the workouts finalized, we’ll be sharing them so we all get an idea of what to expect. The hopper wod will make a comeback just saying!!
Heads up Pyromanians, Wednesday there will be a Pyro benchmark called “FLASHPOINT”. There will be more coming and they’re added to the list of “Hero grade” we did a while back. It’s gonna be EPIC!!
Skills
Kick up, inversion, position
Handstand push ups, kipping handstand push ups
METCON
For time:
1-10
Burpees
10-1
Deficit handstand push ups 6/4
Note: Format goes like this, 1 burpee, 10 handstand push ups, 2 burpees, 9 handstand push ups. So burpees goes from 1 to 10 and the handstand push ups goes from 10 to 1. We did the math for you, it’s 50 reps of each, just saying haha
Lite/beginners
1-10
Burpees
10-1
Hand release push ups
Maintenance/Mobility
5-10min
Weightlifting W1D2
Snatch
5×2
Snatch pulls @110% of 1RM
3×3
Front squats
3×3
Note: All sets above 70% of 1RM
Floater 1:
For time:
50 strict pull ups
Floater 2:
6 rounds, each for time:
400m run (mailbox run)
3min rest between rounds
Acc work
Monday
Crossover Symmetry Strength x2 (You can find this on the X Symmetry Sheet)
Pull Up Complex x3 (2 minute rest) (Should be able to complete the whole set without coming off the bar, scale accordingly)
3 Strict
4 Kipping
5 Butterfly
3 Strict
KB Front Rack Walking Lunge 4×10 (each leg)
50 Glute Ham Raises (Aim for sets of 10-15)
75 GHD Sit-ups (Aim for sets of 10-15)
5 Minute Row/Bike Cooldown
Wednesday
Crossover Symmetry Strength x2
HSPU Complex x4 (2 minute rest)
30 Second Hold
1 Strict
2 Kipping
KB Overhead Lunges 4×10 (each leg) (Pick a weight you can keep the arms locked out with)
Bentover BB Pendlay Row 4×10
100 Back Extension
800m run/row cool down
Friday
Crossover Symmetry Strength x2
Accumulate 100 Feet Handstand Walk
*Then 10 Bar Muscle Up and 10 Ring Muscle Up for Time
100 Double-under Unbroken
*Then into 5 Peg Board Climbs for Time
OH Bulgarian Split Squat 4×10 (DB, KB or BB) (This will challenge your midline stability, remember keep the ribs down and drop the weight if needed)
One mile run/row cool down
New Weightlifting cycle
8 weeks
Starts Aug 27th
Finish Oct 20th
Test week Oct 22nd
4 days a week
3 days into weightlifting
1 day into reg prog
Back squat/front squat, ohs each week, varies from singles/doubles/triples and 5s
Snatch and clean jerk variations from singles/doubles and triples
For no experience, beginners and advanced lifters. Adjust each day according to your skill level. Each movement can be done as a skill and technique focus as well as strength and done at higher intensity. Make sure to ask your coach in class
Also, there will be a weightlifting and gymnastics complex every other week for 8 weeks. The weightlifting program will cover a lot of snatch pulls, clean pulls and push jerks/split jerks, the regular prog will take care of deadlift, either in METCONs or strength and shoulder press/push press. We have all angles covered. Programming is complex, we take good pride in what we do at Pyro. If it seems random some days, it isn’t, far from it. Some big announcements coming soon. #BLACKOUT
On top of that, don’t forget about the floater workouts and acc work posted every week here and on the whiteboard in the dojo. The acc work will be posted in advance for the week but we will also do our best to post each day with the wod post. We’ll also share the full 8 week weightlifting prog in advance in a PDF format. This is going to be epic!!!
Today is weightlifting for everyone
W1D1 of 8 weeks
Clean and jerk
5×2+1
Note: Perform 2 squat cleans and on your second rep do 1 jerk. Build up to around 90% of max
Clean pulls @110% of 1RM
3×3
Note: Drops or touch and go allowed
Back squats
3×5
Note: Each set above 60% of 1RM
Congratulations to all the Pyro athletes who competed in the Pyro Olympic Lifting Meet. This lifting competition is very different from the regular CrossFit lifting format. Once summoned to the platform, you have to be precise and accurate in your lifting in order to complete your lifts. Knowing your capabilities is key, setting an opener too high would put you in trouble right off the start. The margin of error is very narrow. The goal with the lifting meet was to offer a different experience, break the mold, do something new and get athletes outside of their comfort zone, in that regard, we succeeded.
As promised, Pyro will get more gear for you with all the proceeds. Thank you so much for your support.
“HOTSHOT 19”
6 rounds for time:
30 squats
19 power cleans 135/95
7 strict pull ups
400m run
Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona’s history.
Note: There will be some of us that will be performing this workout in full firefighter turnout gear and some with a weight vest. By all means challenge yourself but remember to maintain the intensity. If adding a weight vest slows you down, you might consider going without one. Intensity is harder, pushing harder is more challenging and most times than not, adding a weight vest actually makes workouts easier in some ways. As prescribed, this workout is performed without a weight vest.
2018 Pyro Olympic Lifting meet
Doors open at 0930, Liftoff at 1000. We should be done by 2pm
Weight classes:
• Men: 140/170/200/230/231+
• Women: 110/130/150/170/171+
Here’s a quick breakdown:
There will be a weigh in before the liftoff
You have 6 lifts
You must choose an opener weight for the snatch
3 snatch
You must choose an opener weight for the clean and jerk
3 clean and jerk
30 seconds per attempts
You have 9 attempts total so that means that if you miss a lift in the 30 seconds window, you can try again
You must wait for the judge signal before dropping the weight to confirm the lift
Score is max weight on the snatch, clean and jerk and total
See attached picture for the all the rules of the event
This is meant to be a fun event and provide a different experience and style of lifting. Please don’t take this too seriously (that being said, singlets are more than welcome), the event is for everyone, EVERYONE!!! regardless of your experience in weightlifting. Any style acceptable, muscle snatch, power snatch, squat snatch, split snatch and same thing for the clean, shoulder press, push press, push press or split jerk are all valid lifts. This is not about you versus others, this is about you doing your best. From all things, this is just like any other weightlifting days at Pyro, only the setting changes.
The Pyro lifting meet is tomorrow, Saturday August 25th. Doors open at 0930, we’ll be lifting around 10am and should be done by 2pm. We can’t wait to see what you guys will hit for PRs. If for whatever reason you will not be lifting, come and cheer the athletes. See you then!
METCON
For time:
Buy in: 20/14 cals bike
60 cals row
50 toes to bar
40 deadlifts 225/115
30 toes to bar
20 deadlifts 315/225
10 toes to bar
Buy out: 20/14 cals bike
Maintenance/mobility
5-10min
The Pyro meet is 2 days away. Let’s hit some PRs and have fun. Remember that this is for all of us, everyone can do this. Put your ego in the garbage, show up, lifts and become better. Simple, absolutely no excuses for not participating. This is not about you versus other, this is you against you. Let’s do this
Strength/core
E2M10M (5 sets)
3 back squats
15sec L-sit hold (on 45lbs plates)
Note: Back squat weight is fixed. Build up to a heavy load in your warm up that you can hit for 3 reps and still have time for the L-sit. Aim for about 75% of your 1RM. Ideally you want to do the 3 reps unbroken. The L-sit can be broken up, just accumulate 15sec. This might get interesting very fast
METCON
6min AMRAP
6 box jumps 24/20
6 dumbbells shoulder to overhead 50/35
6 chest to bar pull ups
WEIGHTLIFTING W4D2
Snatch
1-1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1-1
Note: Keep it light and snappy. Technique focus, build confidence for Saturday. You should be able to hit your openers for both the Snatch and Clean and Jerk.
CrossFit Pyro Olympic Lifting Meet is Saturday August 25th from 10 to 2pm, doors open at 0930 for warm up. This is for absolutely everyone, regardless of your skill level. Any style snatch or clean jerk will be accepted. This is about you testing where you’re at, NOT you compare to others. Treat this day like a benchmark day. This is a completely different setting that the usual lifting day so that’s why it’s good to do. Only 25$ and all proceeds goes towards getting more lifting gear, it’s a win win situation, you compete to get better and you get more gear to train get even better. There will be no classes on Saturday, it’s all about the meet. If you’re not competing, you should at least swing by to cheer on the athletes. If you come to cheer on the athletes, you might as well gear up and do a couple lifts!! If it comes down to the 25$, don’t worry about it, we’ll figure something out. In the end we want as many people as possible participating, don’t let the price tag stop you. We know there’s a lot of stuff going on, many competitions to come, gears to buy and others so basically any donations will work.
See you all Saturday!!
METCON
CrossFit Games Open 13.1
17min AMRAP
40 burpees
30 snatch 75/45
30 burpees
30 snatch 135/75
20 burpees
30 snatch 165/100
10 burpees
Max reps snatch 210/120
Scaled
men: 45/75/100/120
Women: 35/55/75/90
