Congratulations to all the Pyro athletes competing this weekend at the western classic. Everybody did so awesome!! We’re so proud to be part of such an amazing group of individuals. The Pyro community is the best. Dan and Adrian managed a 2nd place podium finish in their division, sweet skills!
The Open is in 12 days, have you signed up yet??? Do it now:
https://games.crossfit.com/
Mobility/Skills 5min
Single arm overhead squat
Note: The single arm overhead squat is incredibly challenging, pick a weight that allows you perform a few reps without breaking form and mechanics. This is not about the loads, this is about building overhead mobility
METCON
15min AMRAP
10 kettlebell snatch 53/35
25ft kettlebell single arm overhead lunges 53/35
25 box jumps 24/20
Note: You must switch arms every rounds for the KB snatch and the overhead lunges. Round 1 with the right arm, round 2 with the left arm and so on
Maintenance/mobility
15min full body stretch
Note: Maintenance and mobility is a crucial part of fitness, let’s take the time today
Pyro had a great showing today at the western classic! Everybody is working hard, displaying a great attitude and having a blast. Bring on day 2!!
Go sign up for the CrossFit games Open:
https://games.crossfit.com/
Valentine’s day is right around the corner. Join us Wednesday February 14th for a special partner workout!! This is going to be our workout of day all day. If you have a partner already, try to coordinate with that person to do it together, otherwise, we’ll find you a partner no problem. If we end up an odd number in a the class, the coach is going to be your default partner
Partner up!
A little taste of the Western Classic for everyone:
Partner 1, 1min max unbroken bar muscle ups
Partner 2, 1min max unbroken bar muscle ups
Note: Scaled: pull ups or ring rows. Your score is your max reps unbroken, you can come off the bar and try again but your score is your max reps unbroken, not total.
then
9min to find 1 rep max hang squat snatch
Note: The bar must be brought to full extension then the rep start between your waist and above your knee. Scaled: hang power snatch acceptable
5min rest
3 rounds for time:
20 handstand push ups (20 total, share as needed)
15 synchronized bar facing burpees
10 squat cleans (1 athlete must complete 5 reps before the other athlete does the other 5 reps)
Rx squat cleans ladder: 155/105 185/125 225/155
Scaled handstand push ups: 4 wall walks
Scaled squat cleans ladder: 115/75 135/95 155/115
Note: Synchronized burpees must be sync at the bottom, both athletes with their chest on the ground as the same time
For today’s workout, you can go Rx or scaled but you can also go anywhere in between. Make sure to adjust the weight accordingly on the squat clean ladder. Have fun
Have you signed up for the Open yet? Do it now!
Good luck to all the Pyro athletes competing at the western classic!! Good luck and crush it!!
Fire team alpha: Andrew and Dave men Rx
Super traps: Em and Sarah W. women Rx
Salt and losing it’s pepper: Antonio and Derek men scaled
Rowing pains: Sarah D. and Shab women scaled
Double dip: Adrian and Dan men scaled 35+
Kipping it real: Erin and Natalie women scaled
Bros before rows: Ben and Ryan O. men scaled withdraw
Official 12 of us representing Pyro this weekend, it’s gonna be epic!
Gymnastics
15min EMOM
1min 5 low target toes to bar
1min 5 medium target toes to bar
1min 5 high target toes to bar (can be actual full toes to bar)
Note: For this EMOM, the goal is to maintain tension in the kip, maintain rhythm and control the swing. Many of us need to work on chaining toes to bar together, for those that have toes to bar already, this will a good conditioning as well
METCON
5 rounds for time:
5 wall climbs
10 hollow rock
Weightlifting
Snatch/ clean and jerk primer
Snatch
1-1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1-1
Double overhand deadlift
5-5-5-5-5
Back squat
5-5-5-5-5
Firebreathers
For time:
100ft handstand walk
METCON
3 rounds for time:
7 squat snatch 135/95
14 pull ups
21 wall balls 20/14
Have you signed up for the Open yet? Tired of hearing this everyday? Well, we’re 2 weeks away from the 1st workout announcement and many of you haven’t signed up. Once again, the Open is for everyone, any skill level, new to CrossFit or a veteran. Seriously, we should all sign up for this!!!
https://games.crossfit.com/
Strength/Skills
10min EMOM
3 strict pull ups
3 strict dips
6 pistols
Perform all 3 movements in the minute. If you can no longer to all of them, reduce the reps on revise your scale options. If you think you can do everything with ease, go weighted. Weighted pull ups, weighted dips and weighted pistols. For example, going weighted for this would work great with a dumbbell.
METCON
For time:
100 push ups
Note: BOOM!
Strength/skills
Snatch balance
5-5-3-3-3-1-1-1-1
Note: Use the snatch balance as a drill to get better at getting under the bar for the snatch. Your 1RM snatch balance should be about 10-15lbs above your 1RM snatch. If it isn’t, let’s work at it. If your technique is not there, non sense adding weight. Be smart!
METCON
10min AMRAP
10 DB snatch 50/35
10 burpees over the box 24/20
Score is total reps
Weightlifting
Clean and jerk primer
Muscle clean 5×1
Power clean 5×1
High hang clean 5×1
Hang clean 5×1
Jerk 5×1 (from the rack)
Overhead squat 5×5
Note: Focus on technique! Weight is irrelevant if you can’t do the movements right
The Open starts Thursday February 22nd, goes for 5 weeks, 1 workout per week, You can redo the workouts as many times as you want, Rx, scaled workouts and 36 of us registered so far. The Open is a fun community event, over 500,000 athletes from affiliates all around the globe are doing it every year. We’ll be watching the live workout announcement every Thursday night at 6pm and then have a face off between athletes of Pyro (Coach Dave and Coach Em first). Those interested will also be able to do it on Thursday night after the show. The workouts will be our workout of the day for Friday and we’ll also have heat times on Sundays. If you can’t come to any of those times to perform your workout, talk to us and we’ll accommodate. You must have a judge when you perform your workouts. Expect some 9pm Citizen beers after the workout. You have until the Monday 6pm to perform the workouts and submit your scores.
Everyone should sign up for this. Everyone!!! The thing is, no matter what, you will do the workouts, Thursday nights, all Friday and Sundays are dedicated to the Open. Not sure if everyone understands the magnitude of this. There is no such thing as not being good enough, you are as good as you are and no matter what, the Open will make you better.
Rule of the Open:
When you perform the workouts, one of us will judge you, in return, you must judge somebody else. You can judge the same person that just judged you if you want or any other athletes. You don’t need a judge course to judge. That being said, we highly recommend that you take the online course once at some point (There’s a new course every year). CrossFit as movements standards, as an athlete, you should be aware of what they are. Being a good athlete is one thing, being a good CrossFit athlete is entirely different. Developing the capacity to hit each rep with full range of motion and standards with perfect accuracy requires a lot of skills.
Our head judge for the 2018 season is Mark Ramsey. Before every heats, the judges will have a judge briefing with the head judge, this will be the time to review all standards, workout flow, heat times, how to score, time caps, tie breaks and such. Being a judge is not an easy task but it is super fun. You will also learn a lot by watching other athletes do the workouts.
Each week, we’ll have a sign up sheet for athletes heat times and judges slots. We recommend that when you sign up for a heat time as an athlete, you should also put your name down as a judge right away. Since we don’t know what the workouts are, the times will fluctuate. In the past, the workouts have been anywhere from 5min to 30min. Our heat times will be every 15min with a possible extension of 15min. That will gives enough play to adapt.
Be aware that Open workouts won’t be like your typical class. Since we’ll be running multiple heats times back to back, you will need to warm up on your own. We’ll have some warm up templates on the board specific to the workouts.
The Open is an incredible experience that everyone should be part of. The Open is pure CrossFit, nothing more, just like any other workouts at Pyro. You will enjoy it, guaranteed.
If you still have any questions regarding the Open, please ask us in class, call us, text us or email us. No questions should be left unanswered.
Now, go sign up!!!
Hello Pyromanians, with the upcoming competitions and the Open just around the corner, it’s important to have good character and attitude. We have a really strong community and we can definitely make a difference out there as athletes. Here’s a few key points that will make your competition and Open experience awesome.
Show up early and make sure to attend the athlete’s briefing
Get a good warm up, 5min row/bike, do some skipping rope, just get your heart rate up
Get mobilized, work on getting good range of motion and get more specific on the workout movements
Before your heat starts, make sure to shake hands with your judge and present yourself. Most judges are volunteers, be courteous and friendly, this will definitely help you
Go over the workout and range of motion for the movements with your judge. This is crucial, perform a few reps and make sure you’re on the same page. Last thing you want is getting a no rep without you knowing why
If you get no repped, take it like a champ and redo your rep. There’s nothing you can do about it, a no rep is a no rep, If you didn’t get low enough on your squat, you didn’t go low enough, this is why we have standards, athletes will try to go fast, cut corners. Worst, you might look around and see some other athletes will get away with it. This is outside of your control and do your best no matter what. It’s frustrating but it is what it is. Ask Matt Fraser how he felt last year at the games when he was getting no reps on the ring handstand push ups and everybody else was getting away with it. Again, it’s not fair but it’s outside of your control
Make sure to thank your judge after each workout, even if you didn’t agree with whatever might have happened, show good ethics
Make sure to get a cool down and stretch after each workout, this will boost your recovery and you will perform better
Keep a positive mindset whatever of the outcome. If you go out there and do your best, that was your best at that time. We can always look back and say “I could have done that”, “I could have done this”, the thing is, it didn’t happen at that time so move on. If you came across a movement that you need to work on, make it a goal for next time
Remember to have fun, forget about the others, it’s about you and you only. Focus on what you can do instead of what the others do that you can’t
Don’t forget to bring water, recovery drinks, protein shakes and healthy snacks. Bringing a little cooler is a good idea
Do you have what it takes to be a CrossFit Pyro Firebreather? Have a look on the Program page. We’ll be doing a massive testing for the Firebreather requirements right after the Open. “EARNED, NOT GIVEN”
36 of us signed up for the Open so far. Still a couple weeks away, let’s do this!!
We’ll be doing an order for the Pyro custom wodbook in 2 weeks. If you want one, put your name on the sheet by the white board.
Strength/Skills
E2M10M (5 sets)
2 clean pulls @110% of 1RM clean and jerk
Note: Reps are to be touch and go at the ground. Really work on getting that triple extension, squeeze your butt at the top, be patient on bending your arms, slight lean back and let the bar ride upward with the momentum.
METCON
For time:
21-18-15-12-9-6-3
Thrusters 95/65
Toes to bar
The Festivus games is Saturday April 21st. 28 athletes registered so far. Haven’t signed up yet? Do it here:
30 of us registered for the Open. This is going to be seriously awesome!! You don’t want to miss out. Not sure what the Open is all about, make sure to ask your coach. You can sign up here:https://games.crossfit.com/
CrossFit Pyro’s 3rd annual fitness festival starts Friday July 20th, same sex partners, 3 days, 6 events, 3 divisions (Rx, Firebreathers, Masters 35+). To our knowledge, this is the biggest fitness event in Calgary. This competition is for absolutely everyone!!! Sign up here:
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-iii-fitness-festival-tickets-42618285439
METCON
For time:
15-12-9-6
Overhead squats (From the ground)
30-24-18-12
Abmat situps
60-48-36-24
Double unders
Overhead squat ladder: 95/65 135/95 155/115 185/135
Weightlifting (8 week cycle)
Week 1-2 (technique focus)
W1D1 (Snatch)
Warm up
Snatch primer
Muscle snatch 5×1
Power snatch 5×1
High hang snatch 5×1
hang snatch 5×1
Snatch balance 5×1
Front squats 5×5 (all sets above 50% of 1RM)
Note: Good time to review all the snatch positions and also a much needed technique focus day. Really work on getting good triple extension, solid turn over and solid overhead position, getting under the bar. If the technique is not there, keep it light. Non sense lifting heavy if you can’t do the movements properly. Put that ego in the garbage and be smart. Fitness and lifting weights is about getting us stronger and better, not creating injuries. Technique 1st, Consistency 2nd and Intensity or adding load 3rd. Going heavier with bad technique will slow down your progress dramatically and in the end you will stall, the only way to really progress is by developing good movement patterns and technique. We cannot stress this enough. If your technique is good, build up to max at each movements.
For time:
50 Dumbbell thrusters 50/35
5 burpees EMOM
Every min on the min, perform 5 burpees. *Start with burpees*
