Dave Rochon

PYROMANIA!!! Sign up today!!!
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-iii-fitness-festival-tickets-42618285439

Skills

The rope climb

Note: For those familiar with the rope climb, Challenge yourself and do this

5 legless rope climbs for time

METCON

10 rounds
1 minute per round

10 bar facing burpees
Max power snatch 155/105

2 minutes rest between rounds

Score is total power snatch for all rounds combined

Scaling options:

Cut down the number of burpees to allow you more time on the bar
Bring the weight down to a weight you can managed 3 to 5 reps touch and go.

If you did “ISABEL” Rx in sub 5min, challenge yourself and try Rx at 155/105. 2-3 reps per rounds will still give you 20-30 reps total

Rowing clinic Wednesday June 20th 7pm. Only 10 spots, you can reserve your spot on Rhinofit. Places are limited due to the number of rowers and we want to maximize the time you have on them. If the clinic is full, you can still attend but as a spectator. If you miss this one, no worries, we’ll most likely do another depending on demand and feedback.

Foothills track workout Sunday May 24th. There will be no classes at the gym so we’ll all going to meet at the Foothills track by McMahon stadium. Make sure that you plan some time after for some beach volleyball and spikeball. Hope to see you all there!

**Sign up for Pyromania III**

Warm up/skills

Clean and jerk primer

Strength

Clean and jerk
1-1-1-1-1-1-1

Note: Just like the snatch on Tuesday, this is a test day for your clean and jerk to see where you’re at. Since we haven’t done a max clean and jerk in a while, you should be able to add a couple pounds to your max. If you don’t, it doesn’t mean you don’t have more in you, it doesn’t mean you’re getting weaker. There are many things that could impact 1 rep maxes. Whatever you get on your lift, take it for what it is. It’s your max for this day, plain simple.

Standing broad jump (test)
1-1-1-1-1

Maintenance/mobility 10min
ROMWOD or at the coach discretion

Weightlifting

Hatch W12D2

*Last day of the Hatch squat cycle*
Back squat
1*5 60%
1*5 70%
1*5 75%
1*5 75%

Front squat
1*5 60%
1*5 70%
1*5 75%

20 teams registered for Pyromania III. Be part of it and sign up today. Here’s the link:
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-iii-fitness-festival-tickets-42618285439?aff=eac2

5 rounds for time:

400m run
10 kettlebell snatch left 53/35
10 kettlebell snatch right 53/35

*The kettlebell snatch starts at the hang and finishes at full lockout overhead*

50 of you did today’s workout, what a showing. Good push to all of you, seriously, sweet skills!

We’re now officially at 20 teams registered for Pyromania III. Many of you still left to sign up, what are you waiting for? Can’t find a partner? Here’s the best way to find one. Come to Pyro for a workout, when the coach bring up Pyromania at the whiteboard talk, mention that you need a partner. If you still can’t find a partner, put your name down the partner needed sheet at the gym. Many of you are looking for teammates, we just need to make the connections. Let’s do this!

We received the new Pyro 451 headbands, ask for yours when you come in. The are real and spectacular! The parka and the ball cap orders when in today. All other apparels, tshirts, tank tops and crop tops will go in shortly. It should be all in within 2 weeks. Next order will be later this summer.

Skills 10min

The snatch

Strength (test) 20min

Snatch
1-1-1-1-1-1-1

Vertical jump (test) 10min
1-1-1-1-1

How to Measure a Vertical Jump
We don’t have access to a $500+ vertical measurement device like the ones you see at the NFL Combine, but you can still get an accurate measurement of your vertical jump at home. All you need are a wall and some measuring tape. Here’s how:

Stand with your side to a wall
With your feet flat on the ground, reach the arm closest to the wall as high as possible
Mark the highest spot you can reach. Either put chalk on your fingertips or have a friend mark it with tape
From the same standing position, jump and hit the wall at the highest point of your jump. Mark the spot the same way you did earlier
Try three to five jumps and use your highest one
Subtract your standing reach from your jumping reach to get your vertical jump

Score is in inches

Maintenance/Mobility 10min
ROMWOD or at coach discretion

Weightlifting W12D1

We got the snatch testing for everybody in the regular programming. If that’s the only time you can come today, do your testing. If you came earlier during the day and did the snatch already, just do yesterday or tomorrow’s accessory work and the hatch. If you were planning on doing the hatch and then the regular class to test the snatch, it is doable but not recommended as the hatch will definitely alter your ability to lift after. You could still potentially hit a PR but it would still be below what you would hit fresh. If this is all confusing and not sure what to do, ask your coach in class.

Hatch W12D1

Last week of the hatch. Hang tight, just one more day after this. GAINZ!

Back squats
1*5 60%
1*5 70%
1*5 75%
1*5 75%

Front squats
1*5 65%
1*5 70%
1*5 75%

Floaters
WOD 1:

1000m swim

Note split times at 250/500/750 and 1000

WOD 2:

10 rounds for time:

10 cals bike
10 wall balls 20/14

Accessory work

Monday:
EM3M
8-10 strict pull ups (scale as needed)

EM8M
12-15 ring rows
15-20 ghd situps

EM4M
10-12 strict toes to bar

Wednesday:
GHD complex (3 sets)
15 back extensions
15 glute ham raises
15 ghd situps

1min rest between sets

One arm farmers carry 4x100ft, each arm 50ft, goal is to stay straight while walking

EM4M
12-15 RDL, no drops, use hook grip for grip strength

Friday:
EM8M alternating
Crossover symmetry “T” 12-15
Crossover symmetry “W” 12-15

EM3M
Hollow holds, goal is to accumulate 30 seconds, ideally all at once

EM4M
10-15 strict ring dip, scale as needed but the reps should stay the same

Join us Wednesday June 20th at 7pm for a special rowing clinic with coach Martin. This is a hour clinic on rowing mechanics, efficiency tips and just more time on the rower. This session is free of charge but places are limited so make sure to reserve on Rhinofit in advance. Only reserve if you’re absolutely sure you can make it so you don’t take somebody else’s spot. If you have reserved a spot and can’t make it, just remove your name from reservations. We’re working on getting more rowers in the near future so we’ll definitely have more rowing in workouts moving forward.

From now on, we’ll be adding weekly accessory work to do on your own. Before or after classes, these exercises are meant to increase mobility, built strength, reinforce your joints, build capacity, fix or avoid future injuries and just to make you a better athlete in general. Since this is new, the project might evolve, adapt or change overtime but the overall goal will stay the same. For now, we have accessory work on Monday, Wednesday and Friday. These accessory exercises will be posted with the floater workout at the beginning of each week and will be posted on a white board at the gym. This week and most likely all the upcoming weekly accessory exercises is brought to you by coach Andrew. Our coaches spend hours working with you, help you moving better, watch you do workouts and this what makes coaches coaches, they know precisely what we need to work on as a team. Obviously, this isn’t personalized programming but no matter what, this will make you better in all aspect of fitness. Please bring your feedback forward, positive, negative or things that you would like to see.

Floater workouts have been extremely successful, according to everyone’s feedback. There is only so many things we can do at the box, the floater wods allow us to expand more. Use some of the equipment that we have in limited quantity (air bike, D-balls), do workouts that usually could not be done in group format or workouts that simply does not work in a regular gym like swimming. Starting this week, we’ll be adding more components to the floater wods like 2 different workouts. This is just allow even more flexibility in our programming.

Hope you guys will enjoy it!!