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10/2/14 (Time) Here is the schedule for this Friday and Saturday HOTW. Good luck to all of our competitors. 2014 Schedule Of Events: Friday October 3, 2014 Men Novice Workout 1: 11:30am Women Novice Workout 1: 12:15pm Men Pro Workout 1: 1pm Women Pro Workout 1: 2:15pm Men Novice Workout 2: 3:30pm Women Novice Workout 2: 4:15pm Men Pro Workout 2: 5:00pm Women Pro Workout 2: 6:20pm Saturday October 4, 2014 Women Novice Workout 3: 10:30am Men Novice Workout 3: 11:20am Women Pro Workout 3: 12:20pm Men Pro Workout 3: 1:30pm Women Novice Workout 4: 3:00pm Men Novice Workout 4: 3:55pm Women Pro Workout 4: 4:45pm Men Pro Workout 4: 5:30pm FINALS: 7:00pm Skill: Rope Climbs Met Con: Teams of 3 AMRAP 25 Minutes: 60 Overhead Plate Lunge 45/25 (in 10′s) 45 Deadlift 185/135 (in 5′s) 30 Toes to Bar (in 5′s) 200m Team Run With 45/25 plate http://BillDuvall.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20141002
Lunging Angie (Time) There will be no class Monday September 1st (Labor Day). Lunging Angie 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Lunges Please post your time as MM:SS. Post any modifications in the ”Why not Rx” section. http://BillDuvall.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20140827
Snatch skill / Wall Balls / Swings / Cleans (Time) We have had a few athletes ask about a running workshop. Rosa was nice enough to talk with Cheryl Loyd about coming and doing a five hour workshop. The cost will be $125.00 with no more than 12 sign ups per class. Be sure and let my know if you’re interested. http://www.chiliving.com/learn-it/certified-instructor/99747/ Skill: Hang Snatch Technique. High and low hang position. Met Con: For time 10 Squat Cleans 115/75 then Wall Balls 10-9-8-7-6-5-4-3-2-1 KB Swing 1-2-3-4-5-6-7-8-9-10 then 10 Squat Cleans 115/75 KB weight 24/16kg http://BillDuvall.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20140811
20 Minute AMRAP / Core Stability (Rounds) Met Con: Complete as many rounds as possible in 20 minutes of: 185-lb. hang power cleans, 3 reps 6 strict ring dips 9 box jumps, 30-inch 27 double-unders Core/Stability: 20 V ups 30 Sit Ups 40 Mountain Climbers (each leg) http://BillDuvall.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20140728
16 minute EMOTM (Reps) 16 minute EMOTM 6 KB Swings 28/16 6 KB Goblet Squats Rest 5 minutes then 5 RFT 200 meter run 15 V Ups post time to comments http://PyramidCrossFitinSouthReno.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20140717
Skill Snatch and FOTS WOD 5 (Time) Skill: Squat Snatch Met Con: Fittest of the Sierras WOD 5 For time 50 wall balls 20/14lb 10′ for guys and girls 20 toes to bar 35 wall balls 15 toes to bar 20 wall balls 10 toes to bar http://PyramidCrossFitinSouthReno.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20140630
A little PCF 6 Week Body Composition Challenge update. As if this morning David L has the most points for the men with Brian a close second. For the ladies Ashley is in the lead with Linda only two points back. I have been hearing of some positive changes in last 16 days of the challenge so far. Keep up the good work guys.
GRACE (Time) Another WOD that the New Kids are asking you to submit so they can get an idea of heat schedules is Grace. Scale it as needed. Remember these are just to give them an idea. You won’t be expected to lift the Rx’d weight in Grace to compete so don’t stress it. Also don’t forget to get your shirt orders in to me by the end of the week so we can get them in time. Met Con: WOD 1 Grace 30 Clean and Jerks (135#/95#) Post your time as MM:SS. then.. Part 2: 1 mile KB carry 28/20kg Write your time for this part in the comments section. http://PyramidCrossFitinSouthReno.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20140617
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|Name||Pyramid CrossFit and Conditioning|
|Address||5655 Riggins Court|
Reno, NV 89502
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In Today's Mobility Monday video, Coach Anthony demonstrates several strategies for working out tension near the top of the calf. The primary muscle we are targeting here is Gastrocnemius, and is one of the main muscles that creates the lower leg. Gastrocnemius runs the entire length of the calf, originating from the behind the knee and inserting behind the heel. [ 194 more words. ] http://www.cafitusa.com/upper-calf-rock-roll-2/
***Athlete Profile*** Larissa Murray-25, Project Assistant/Contract Administrator – New Wave My very first experience with Crossfit was with a box back home in PA about 5 years ago. I had a friend from high school who had just started coaching, so I went there a couple of times to see what it was all about. I didn’t continue at that box after those first couple classes. Black Diamond is where my real Crossfit journey began at the end of May 2014. I believe my first WOD involved KBS, GHD sit-ups & one other movement that I can’t think of at the moment. I remember feeling like if that workout was just a small taste of what Crossfit had in store for me, I was excited for more. My favorite type of movement would have to be the snatch, because it’s for me it’s the most challenging & rewarding. As for my favorite WOD, definitely a chipper. Least Favorite movement: Thrusters, thrusters thrusters, & any WOD that involves thrusters. One day we’ll like each other :) Sports background: I’ve played soccer since I could play, so about 5 years old up until I graduated high school. I’ve continued playing in adult leagues here & there. Before Crossfit, I went to a “globo gym” & worked out a few times a week. Since being at Black Diamond, I’ve started playing in a softball league as well. My favorite moments at Black Diamond would be seeing people reach personal goals/records. Some of the movements we do aren’t necessarily a walk in the park for most people just getting started, so to see people make the strides with fundamentals & see them payoff in the form of PR’s is exciting. The friends I’ve made are also one of my favorite takeaways from my experience at CFBD. Any advice for people just getting started? Focus on those FUNdamentals, especially for the Olympic lifts. They’re challenging, but if you continue to practice them the safe & correct way, you’ll be reaching your personal goals & records quicker than you might think. Also take full advantage of the coaching quality we have at Black Diamond, there’s no better box to just be getting started. Have fun! Interests outside of CrossFit: I enjoy pretty much anything outdoors. My wife & I try to stay pretty active with our 3 pups. I love football, so when the NFL season starts, I’m watching that every Sunday, Monday & Thursday.
Hopefully many of you completed the July pull up challenge and found major improvements. Post your results to comments! We'd love to hear about how your hard work and dedication paid off. With that, I'd like to offer another challenge for the month of August, PUSH UPS! We'll do two push ups for every day of the month, so today do 6. Who's in?! WOD 08.03.2015 Back Squat AMRAP 10 1,2,3,4,... Ground to shoulder (185/123) Toes 2 bar Push up (w/feet on 45# plate) http://www.intrepidathletics.net/mon-8-3-2015/
Monday, August 3 - http://www.vaultcrossfit.com/2015/08/monday-august-3/
WOD for Monday 8/3/15: *2 min: quad mash, couch stretch *1 min: doorway stretch, hamstring mash 1. Warm Up (200M then 15 pass throughs, 1 rd body, 1 rd barbell then 15 pass throughs) 2. Strength: 3,3,3,3,3 of; -Back Squat 3. WOD 1- 21,15,9 of: -Goblet Squats (1.5,1) -Push Ups -KBS 4. WOD 2- 21,15,9 of: -Burpees -OH KB Lunge (21 each leg then switch, then 15, etc.) -Ring Dips *no rest between WOD 1 and WOD 2
Function 8/3/2015 Beginner Intermediate Advanced Roll Out Outer Quad Warm Up 2 mins. 1 Shuttle Run, 3 NPU Burpees 2 mins. 20 Single Unders, 5 Squats 20 Duck Walk Steps 10 Scorpions 10 Iron Cross Mobility Criss Cross Pigeon Skill Spotting and Ditching the bar on a Back Squat WOD A. Build up to 1RM Front SquatB. Build up to 1RM… [ 74 more words. ] http://www.cafitusa.com/function-fitness-august-3/
The new programming cycle starts tomorrow. This is initial test week. Start the cycle off right, get in the gym every day this week. http://www.alisocrossfit.com/blog/acf-fall-programming
CrossFit Counter Culture - Group Class Warm-up 30 Single Under 6-Perfect Stretch 30 Double Under 12- Pull Up 30 Rev Single 18-Good Morning 15- single footed double under (each leg) 24- Push Up 5 min mobility your choice Metcon Metcon (Time) 20 Deadlifts 255/180 Run 400m 20 KB swings 70/55 Run 200m 20 Overhead Squats 115/80 Run 400m 20 Burpees Run 200m 20 Pullups Run 400m 20 Box jumps 24/20" Run 200m 20 DB Squat Cleans 40/25 Run 400m http://crossfitcounterculture.com/2015/08/01/08022015/