Gymnastics
General warm up hollow/arch/beat swings
10min handstand skills work
Regionals obstacle course anyone?
METCON
For time:
10-9-8-7-6-5-4-3-2-1
Candle stick pistols alternating
Handstand shoulder taps (L+R=1)
Weightlifting W5D3
Hang squat snatch below 50% of 1RM
3-3-3-3-3
Note: Quick and snappy, keep it light
5 sets
1 power snatch + 1 snatch balance + 2 overhead squats
5 sets
1 power clean + 1 front squat + 2 jerks
Note: All working sets above 50% 1RM
Firebreathers
”HAVANA”
25min AMRAP
150 double unders
50 push ups
15 power cleans 185/125
Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.
While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.
Marchini is survived by numerous friends and family members.
Hello Pyromanians, as you probably know, the Canwest games qualifier is well underway. The workouts got announced yesterday and so far so good. The individuals qualifier is this week, workout 1 and 2, scores have to be in by Monday and workout 3 and 4 are next week. Same as with the open, workouts are announced Thursdays and you have 5 days to do them and submit your scores. They also added a team qualifier that will go for 2 weeks, at the of May. Teams are 3 same sex athletes. Top individuals and teams earn a spot to go at the games end of July. We didn’t really pushed and promote it this year as we already have a lot going on and let’s be brutally honest, last year wasn’t that great overall. From the qualifier to the actual games, the quality just wasn’t there. For this year, under new management and a new team of programmers for the workouts, it looks already way better. Not only that but with the open, the festivus games, age group online qualifier and more in the pipeline it’s a lot. Competing is great and everyone should give it a shot but competing all the time is not good, it’s like asking for injuries. There’s a time where you need to just have fun, have good workouts and don’t have to worry about performance.
The Canwest games was born a few years back when the CrossFit Games changed the requirements for regionals. This was a way to create a competition for top athletes that didn’t make it to regionals. For the most part it succeeded. We can’t just talk about the Canwest games without mentioning the venue. The venue is splendid, exterior stadium, has a track, a vendors village, in Coquilam BC, the weather is great, you can turn this into a great holiday.
Even though we haven’t promoted it or talk about it much we fully support Pyro athletes doing the qualifier. If any of you are interested please let us know and we’ll do our best to accommodate. It would be epic to send a couple Pyromanians there. Here’s the link for all the information and register: www.canwestgames.com
If you have any questions, let us know
METCON
2 rounds for max reps:
2min of shoulder press 135/95
rest 1min
2min of front squats 225/145
rest 1min
2min of deadlift 315/215
Rest 1min
Note: There are multiple ways we can do this. We could have multiple athletes sharing 3 bars alternating movements or 1 athlete with 1 squat rack and change plates in the rest period. If scaling, pick a weight that is challenging for you, the goal is not to go unbroken for 2 full minutes, you should be able to get multiple short sets
Maintenance/Mobility
10min
Strength/skills
E2M10M (5 sets, fixed weight, touch and go)
3 snatch pull down
Note: See video for demo. This is a great movement to develop coordination and timing of the pull under the bar. Same as the snatch except that you don’t finish the turn over. Go with how you feel for the weight, we had a tough week, we pulled heavy yesterday with the cleans but that’s ok, listen to your body. 90 to 100% of your 1RM would be ideal but adjust accordingly
METCON
5min AMRAP
7 box jump overs 24/20
7 push ups
2min rest
5min AMRAP
7 over the box burpees 24/20
7 ring dips
Note: Burpees are box facing as well
Score is total reps for both AMRAPs together
Weightlifting W5D2
Muscle clean + push press
1-1-1-1-1
Power clean + jerk
3-3-3-3-3
Note: Touch and go or drops
Hatch squat cycle W5D2
Back squats
1*6 65%
1*6 75%
1*6 80%
1*6 80%
Front squats
1*5 60%
1*5 65%
1*5 70%
1*5 70%
5 rounds for time:
400m run
3 bar muscle ups
6 squat clean and jerks
White Firebreather/ pull ups 95/65
Silver Firebreather/ chest to bar pull ups 135/95
Gold Firebreather 185/125
Legendary Firebreather 225/155
For time:
21-15-9
Cals bike
Cals row
Hill sprint
Pyro Ladies night out is Saturday May 26th at 6pm. This is going to be EPIC!! Sorry guys, no mens allowed
Ladies “Bad Ass Beauty” crop tops will be at the box tomorrow. Make sure to swing by and grab yours
Conditioning
10 rounds
100m row as fast as possible
Score is the slowest of all your rounds
Note: We have 4 rowers and we’ll have the clock going for 15min, you must get all your 10 rounds in before the cap. Set the rower for 100m row and record your time at each round
METCON
For time:
20 overhead lunges 115/85
20 knees to elbows
1 peg board ascent
16 front rack lunges 135/95
16 knees to elbows
2 peg board ascent
10 back rack lunges 155/105
10 knees to elbows
3 peg board ascent
Timecap: 15min
Scale the pegboard to rope climbs if necesary
Note: The lunges are static, not walking
Weightlifting W5D1
Muscle snatch
1-1-1-1-1
Snatch (squat yes)
3-3-3-3-3
All sets above 50% of 1RM
Hatch cycle W5D1
Back squat
1*8 65%
1*6 75%
1*4 85%
1*4 90%
Front squat
1*5 70%
1*4 80%
1*3 85%
1*3 90%
The Canwest games individuals qualifier starts Thursday April 26th. Stay tuned for more infor on the Canwest games soon
General warm up (5min)
Skills (10min)
Handstand push ups and kipping handstand push ups
Muscle, power and squat snatch review
Note: Use this skills session to warm up for the snatch, start cycling at light load and build up to the weight you’ll be using for the workout
METCON
AGOQ workout 4
5min AMRAP
9 handstand push ups
6 bar facing burpees
3 snatch 165/115
Note: Open standards for the handstand push ups. Burpees have to be feet together up, down and jump. Snatch can be any style, muscle, power or squat. The weight on the snatch should be challenging enough so you cannot do the reps unbroken.
Coach corner: This is quick and nasty, no resting here, once the clock start go and don’t stop, it will be over in no time. It’s all about intensity GO GO GO!!
Strength
15min to find max load farmer’s carry
Note: There will be 2 stations, one for the females and one for the males. Taking turns, the athletes will load the bar and carry the bars across 25ft. After each successful runs, increase the weight. When you can no longer carry the weight across, this is your score. The bars must be fully across the line before moving and must be put on the ground after the line. The entire bars and plates must be past the lines. Have fun
AGOQ workout 3
20min AMRAP
50 wall balls 24/20
100 double unders
50ft handstand walk
100 double unders
50 cals row
100 double unders
50ft handstand walk
100 double unders
Score is total reps completed in 20min. If you complete all the reps, start a new round at the wall balls
Note: This is a tough workout, don’t let that get to you. There are many ways you can scale this, here’s a good one:
Scaled
20min AMRAP
50 wall balls 24/20
100 single unders
50ft bear crawl
100 single unders
50 cals row
100 single unders
50ft bear crawl
100 single unders
Everybody did extremely well today. In fact, you did exponentially better than all of those that didn’t sign up so congratulations! Here are the final podium standings, we’ll be sharing the full leaderboard tomorrow
Masters female
1st place Carla D. (Pyro)
Masters male
1st place Brian M. (Pyro)
2nd place James W.
Novice female
1st place Bethany C.
2nd place Olivia K.
3rd place Sarah H.
Novice male
1st place Darren L. (Pyro)
Intermediate female
1st place Wendy S.
2nd place Dena M. (Pyro)
3rd place Jacee
Intermediate male
1st place Antonio L. (Pyro)
2nd place Derek W. (Pyro)
3rd place Adrian B. (Pyro)
