WOD - Class Programming
Sunday, October 18
**Favor!**
Today’s class will be led by Ben and will be part of his Level 4 certification process. For the class, I’ll need at least 5 athletes, but no more than 10 (hard cap). And…you’ll need to sign a waiver and be ok with being filmed during class. Don’t worry, the only people that will watch will be my assessors.
HERE is the waiver for those planning to come.
I hope you’ll come join, hopefully have a great workout, and help clear this obstacle for my certification work. Thanks!!
rx
4 x AMRAP 3
15 Hang Power Snatch (55/75)
20 Air Squats
In remaining time, AMRAP Echo Bike Cals
2:00 Rest
intermediate
4 x AMRAP 3
15 Hang Power Snatch (45/65)
20 Air Squats
In remaining time, AMRAP Echo Bike Cals
2:00 Rest
beginner
4 x AMRAP 3
15 Hang Power Snatch (35/45)
20 Air Squats
In remaining time, AMRAP Echo Bike Cals
2:00 Rest
Skill Work
Pre-workout skill
2 sets:
5 squat therapy reps
– Perform each rep with a :03 lower, :03 pause at the bottom, and :03 ascent.
Post-workout accessory
8 rounds for quality:
:20 L-sit
:10 rest
:20 Superman hold
:10 rest
Saturday, October 17
announcements
Sunday Session this week: Bodyweight WOD
“Nancy”
Individual Version
rx
5 rounds for time of:
400-m run
15 overhead squats (65/95 lb)
Score: Total time
intermediate
5 rounds for time:
400-m run
15 overhead squats (55/75 lb)
Score: Total time
beginner
5 rounds for time:
200-m run
10 overhead squats (35/45 lb)
Score: Total time
Partner Version
400m Run (together)
20 Overhead Squat (any split)
Intended Stimulus
10:00-18:00; 12:00-16:00 for most.
Light overhead squat loading that allows for at least 2-3 unbroken rounds.
Fast but consistent pace on the run efforts.
Classic CrossFit + CAP benchmark; retest from 250721.
Videos
Skill Work
Pre-workout skill:
2 rounds of the Burgener warm-up with a PVC pipe:
3-5 down and up
3-5 down and up to elbows high
3-5 high hang muscle snatch
3-5 snatch lands in power position
3-5 overhead squats
3-5 snatch drops
3-5 high hang snatch
Friday, October 16
announcements
Fri 7am (Ben)
Sunday Session this week: Bodyweight WOD
rx
4 rounds for time of:
25 deadlifts (125/185 lb)
25 push-ups
Score: Total time
intermediate
4 rounds for time of:
25 deadlifts (95/135 lb)
15 push-ups
Score: Total time
beginner
4 rounds for time of:
15 deadlifts (35/45 lb)
10 hand-elevated push-ups
Score: Total time
Intended Stimulus
8:00-12:00.
Classic combination of lower-body pull and upper-body push with a rep scheme and volume that will challenge muscular endurance.
Moderate deadlift load; 1:30 or less per round, with the first 25 reps unbroken or with one very short strategic break.
Push-ups in under 1:30; small sets with planned rest to maintain consistency.
Videos
Skill Work
Post-workout accessory
3 sets:
12 ring rows
Thursday, October 15
announcements
Thur/Fri 7am (Ben)
Sunday Session this week: Bodyweight WOD
rx
4 rounds for reps:
3:00 bike cals
2:00 DB Turkish get-ups (25/35 lb)
1:00 hollow rocks
intermediate
4 rounds for reps:
3:00 bike cals
2:00 DB Turkish get-ups (15/25 lb)
1:00 hollow rocks
beginner
4 rounds for reps:
3:00 bike cals
2:00 Turkish get-ups (2.5 lb plate)
1:00 tuck hollow hold
Intended Stimulus
30+ calories on the bike each round.
8+ Turkish get-ups each round; light-to-moderate weight and controlled pace.
15+ hollow rocks each round.
Choose-your-own-adventure workout; push hard if feeling good or treat as a recovery session if needed.
Videos
Skill Work
Rest, stretch, recover.
Wednesday, October 14
announcements
Wed/Thur/Fri 7am schedule this week
rx
For time:
50 strict pull-ups
– Every 10 reps, complete 10 barbell front-rack walking lunges (125/185 lb).
Score: Total time
intermediate
For time:
30 strict pull-ups
– Every 10 reps, complete 10 barbell front-rack walking lunges (75/115 lb).
Score: Total time
beginner
For time:
30 banded strict pull-ups
– Every 10 reps, complete 10 DB goblet-hold walking lunges (15/25 lb).
Score: Total time
Intended Stimulus
8:00-12:00.
This workout is a twist on a heavy day.
Prioritize mechanics and consistency vs. fast-paced intensity; move at a good pace but rest adequately to allow for a sound effort throughout.
Sets of 7+ pull-ups to start. A great goal is to maintain sets of 5, even if performing singles would be quicker.
Heavy lunges; unbroken for at least the first 2 sets.
Videos
Skill Work
Pre-workout build-up
1 set:
10 front-rack walking lunges, light
8 front-rack walking lunges, moderate
6 front-rack walking lunges, slightly below workout weight
Tuesday, October 13
announcements
Check out our latest community member profile featuring Hannah Arwe! She talks about coming over to CFP from Asheville Fit Tribe, CrossFitting while pregnant, and discovering that CrossFit isn’t the exclusive cult that it can sometimes be portrayed to be. Thanks, Hannah! See the full interview below the WOD posting!
Ben’s excited to be back in town and back at CFP! He’ll coach Wed, Thur, Fri 7am this week.
Reminder: Jess Tripp is visiting Tuesday at 8:30 am to lead a free 30-min workshop after our 730am class. More info HERE. Be sure to make this one if you’re able!
rx
20 rounds for time of:
21 double-unders
7 burpees
– At 0:00 and 10:00, complete a 500-m row.
Score: Total time
intermediate
20 rounds for time of:
10 double-unders
5 burpees
– At 0:00 and 10:00, complete a 500-m row.
Score: Total time
beginner
20 rounds for time of:
15 single-unders
3 burpees
– At 0:00 and 10:00, complete a 300-m row.
Score: Total time
Intended Stimulus
18:00-23:00.
Rows in under 2:30.
Double-unders in under :15.
Burpees in under :30.
High-volume conditioning workout with a format that keeps the pace challenging from the start.
Videos
Skill Work
Rest, stretch, recover.
Community Member Profile: Hannah Arwe
BW: Hannah, how long have you been coming to Pisgah?
HA: I think since May. So is that, like, almost 6 months?
BW: And where were you working out before you came here?
HA: I was with Asheville Fit Tribe.
BW: So we've been lucky to have a crew from Fit Tribe move over here. Can you talk about that experience? What was cool about it? What was scary about it?
HA: Well, Fit Tribe was amazing, Preston (Fit Tribe’s former head coach) is great, and we were all incredibly devastated when he left, even though we understood. And, yeah, it was hard. I mean, it's a very unique community, so it was sort of like, okay, now we have to join like a real gym (laughs). Like, what's that going to be like? He was the one who said, you know, that CrossFit Pisgah is a good option.
I think as soon as I came, I felt really like, I don't know, my conception of CrossFit was definitely not what this is. Like, it's very…there's like a big stereotype around CrossFit. But it's just very welcoming and chill here, and I don't feel, like, pressured in any way. But it’s also very different from Fit Tribe, and it was cool to do something different from what I’d been doing, which, yeah, feels like a good learning opportunity.
BW: And your husband Kevin also comes- how's that sharing a gym membership?
HA: We've been going to the same place to work out for a little while now, and it's nice. I mean, we both wish we could come more if we didn't have to trade off childcare, but yeah, it's nice to be doing it together.
BW: Speaking of children, you're pregnant! So how many weeks? How far long are you?
HA: I'm 38.5 weeks. Our due date is October 23rd.
BW: Okay. So how is it working out being pregnant? Most people would have stopped working out a long time ago? Why do you keep doing it?
HA: Well, I did not really work out in my 1st pregnancy. I hadn't done any kind of strength training then, and going into this pregnancy, I was already working out a lot and felt so much stronger. I found strength training postpartum after my 1st, and it really eliminated a lot of pain and discomfort that I had. And so I wanted to keep doing that. And I was a little bit cocky that as long as I just kept working out, it would be an easy pregnancy (laughs). And that was not true at all. But I still feel a lot better when I'm moving, and some of the times I feel the best while pregnant is when I’m working out.
BW: What goals do you have in mind for before the baby or after?
HA: Like, workout goals? Yeah, I've definitely had to backtrack from goals during the pregnancy. Every week, I can kind of do less, so that's been hard. But I am excited. Like, I can see the things that I want to work on after. I've never been able to do a pull-up or, like, any kind of bar stuff. That became less attainable as the pregnancy went on, but I still want to try to achieve it at some point after. And then just more weight on the barbell. We weren't doing barbells at Fit Tribe, but I was really increasing dumbbell weight while I was doing that, and that felt really good.
So, yeah, just being able to- I think being able to push myself more. It's hard to know how much to push these days, and I miss being able to do that.
BW: Do you have any sense of when you'll be able to restart training after the baby?
HA: That's a good question. I mean, there's no, like, hard and fast rule. I know last time, you know, it's, like, six weeks or whatever before you really are supposed to do anything. But it's not actually a strict science. I go to pelvic floor PT, which helps a lot. I found that really helpful the first time, like understanding how to rebuild your core. So, I'm already doing that and will keep doing that. I plan to come as soon as I feel, like, have the desire to, even if I'm doing very little, just to keep the consistency.
BW: Awesome. Anything else about your experience so far at Pisgah that comes to mind that you want to share?
HA: Let's see. I really appreciate that it's a very financially welcoming community, too, and I didn't find that at any other gyms I looked at; like, everything was more expensive and less flexible in terms of, you know, doing what works for you. (Pisgah says) “Here are some recommendations, but you know, everyone's at a different point.” I think that's really important, and I don't think that's super common in the gym world. So, I really appreciate that. Just the mentality of bringing exercise and CrossFit to anyone who has the desire and wants to move their bodies and having it not be, like, a cult that is kind of closed off, which I think a lot of people have that conception of CrossFit. I've felt it's not the same as Fit Tribe, but in terms of the community, feeling excited to come, be part of this group, and spend time here, it's very much the same. So I'm really grateful.
Monday, October 12
announcements
Ben’s excited to be back in town and back at CFP! He’ll coach Wed, Thur, Fri 7am this week.
Reminder: Jess Tripp is visiting tomorrow at 8:30 am to lead a free 30-min workshop after our 730am class. More info HERE. Be sure to make this one if you’re able!
Heavy Day
rx
Every 5:00 x 5 sets:
5 push jerks
:30 rest
100-m run
– Score is heaviest load lifted and slowest run effort.
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
Same as Rx’d
Score: Load
Intended Stimulus
Combination of heavy, explosive overhead lifting alongside a short, hard run effort.
All 5 push jerk sets should be at or near 75%+ of a 1-rep max.
Take the bar from the rack.
Run efforts in under :25; near-sprint pace.
Videos
Skill Work
Pre-workout build-up
Every 2:00 x 4 sets:
5 push jerks
50-m run
– Increase load and pace with each set.
– Final build-up set should be slightly lower than the first anticipated workout weight.
Sunday, October 11
announcements
Sunday Session this week: Coach Jimmy (Bodybuilding)
Reminder: Jess Tripp is visiting next Tue at 8:30 am to lead a free 30-min workshop after our 730am class. More info HERE. Be sure to make this one if you’re able!
Sunday Session (bodybuilding - strength)
Superset:
Slow Strict Chin Up 5x5
Snatch Grip Deadlift 5x3
Rest 2 min between sets
Superset:
DB Pullover 4x5
Heavy Alt DB Curl 4x5
Rest 2 min between sets
Finisher:
BB 21s 4 sets
Rest 2 min between sets
Saturday, October 10
announcements
Sunday Session this week: Coach Jimmy (Bodybuilding)
Reminder: Jess Tripp is visiting next Tue at 8:30 am to lead a free 30-min workshop after our 730am class. More info HERE. Be sure to make this one if you’re able!
rx
10 rounds for time, with a partner:
8 knees-to-elbows
8 box jumps (24/30 in)
– Partners alternate rounds.
Score: Total time
intermediate
10 rounds for time, with a partner:
6 knees-to-elbows
6 box jumps (24/30 in)
– Partners alternate rounds
Score: Total time
beginner
10 rounds for time, with a partner:
5 hanging knee raises
5 box jumps
– Partners alternate rounds
Score: Total time
Intended Stimulus
9:00-12:00; advanced pairs may be sub-7:00.
Sprint interval couplet.
Ideally, unbroken sets for both movements, but a quick break on the last two rounds is acceptable.
As soon as one partner is done with their box jumps, start the knees-to-elbows.
Skill Work
Pre-workout skill
3 sets:
3 box jumps
– Jump to a taller box than workout height.
Friday, October 9
announcements
Sunday Session this week: Coach Jimmy (Bodybuilding)
Reminder: Jess Tripp is visiting next Tue at 8:30 am to lead a free 30-min workshop after our 730am class. More info HERE. Be sure to make this one if you’re able!
rx
For time:
400/500-m row
30 power cleans (95/135 lb)
5 rope climbs (15/15 ft)
800/1,000-m row
5 rope climbs (15/15 ft)
30 power cleans (95/135 lb)
400/500-m row
Score: Total time
intermediate
For time:
300/400-m row
30 power cleans (65/95 lb)
3 rope climbs (12/12 ft)
600/800-m row
3 rope climbs (12/12 ft)
30 power cleans (65/95 lb)
300/400-m row
Score: Total time
beginner
For time:
200/300-m row
20 power cleans (35/45 lb)
5 seated rope lock-offs
400/500-m row
5 seated rope lock-offs
20 power cleans (35/45 lb)
200/300-m row
Score: Total time
Intended Stimulus
16:00-20:00.
Rows at a 2:00/500-m pace or better.
Cleans in 3:00 or less for the first set and less than 4:00 for the second set.
Rope climbs in 2:00 or less for the first set and 3:00 or less for the second set.
Intended pulling and grip redundancy.
Skill Work
Rest, stretch, recover.
Wednesday, October 7
announcements
All, I need to leave town earlier than I thought to support a family medical issue.
I don't have a coach for Wed or Thurs at 7/730am. I’m very sorry, but I will need to cancel those.
Friday is still on. Gym code is 2727# if you need it to get in for an open gym workout. Apologies for the inconvenience.
rx
3 rounds for time:
50 lunges
200-m DB farmers carry (50/70 lb)
Score: Total time
intermediate
3 rounds for time:
50 lunges
200-m DB farmers carry (35/50 lb)
Score: Total time
beginner
3 rounds for time:
15 lunges
100-m DB farmers carry (15/25 lb)
Score: Total time
Intended Stimulus
9:00-12:00.
Aim to finish the lunges and carries each in no more than 2:00.
Big sets of lunges with minimal rest between sets.
Make it to the halfway point each round on the farmers carry before taking a quick break.
Skill Work
Post-workout strength
Pinch grip drills
Tuesday, October 6
announcements
All, I need to leave town earlier than I thought to support a family medical issue.
I don't have a coach for Wed or Thurs at 7/730am. I’m very sorry, but I will need to cancel those.
Friday is still on. Gym code is 2727# if you need it to get in for an open gym workout. Apologies for the inconvenience.
Congrats to the September Committed Club! 40 members this month. We just smashed our previous gym PR of 34. Amazing. You’re doing the hardest thing: showing up. Again and again. No matter the excuses or obstacles. Very proud of our crew and coaches!
Last week, we were only 4 check-ins off of our best attendance week yet. So close! Another awesome achievement, y’all.
rx
For time:
1,600-m run
100 GHD (or medball) sit-ups
100 DB Good Mornings
1,600-m run
– Partition the sit-ups and back extensions any way.
Score: Total time
intermediate
For time:
1,200-m run
75 Medball or abmat sit-ups
75 DB Good Mornings
1,200-m run
– Partition the sit-ups and back extensions any way.
Score: Total time
beginner
For time:
800-m run
50 AbMat sit-ups
50 PVC/DB/Bodyweight good mornings
800-m run
– Partition the sit-ups and good mornings any way.
Score: Total time
Intended Stimulus
25:00-35:00; faster for advanced athletes.
First run effort in 7:00-9:00 and second run effort in 8:00-10:00.
Keep the first run fast but not all-out, and push the last run as hard as you can after the trunk work.
Do sets of 10 or more on the trunk work, with no more than :30 rest between sets.
Skill Work
Rest, stretch, recover.
Monday, October 5
announcements
Congrats to the September Committed Club! 40 members this month. We just smashed our previous gym PR of 34. Amazing. You’re doing the hardest thing, which is just showing up. Again and again. No matter the excuses or obstacles. Very proud of our crew and coaches!
Last week, we were only 4 check-ins off of our best attendance week yet. So close! Another awesome achievement, y’all.
We need to drop Thursday’s 7/730am class from our schedule this week. I’m out of town and I don’t have a coach to take it. Wed (7am) and Fri (730am) are still on.
“Ellen”
Benchmark
rx
3 rounds for time:
20 burpees
21 DB snatches (35/50 lb)
12 DB thrusters (35/50 lb)
Score: Total time
intermediate
Same as RX’d
Score: Total time
beginner
3 rounds for time:
10 burpees
12 DB snatches (10/20 lb)
9 DB thrusters (10/20 lb)
Score: Total time
Skill Work
3 sets:
4 Floor Lengths KB Front Rack + OH Carry
8 KB windmills/arm
Sunday, October 4
Rebuild
WARMUP
3 Sets
5 Single Arm Turkish Sit Ups R
1 Turkish Get Up R
50' Single Arm KB Overhead Carry R
5 Single Arm Turkish Sit Ups L
1 Turkish Get Up L
50' Single Arm KB Overhead Carry L
3-5 Strict Pull ups
rest as needed between sets
STRENGTH SUPERSETS
A1) Incline Close Grip Bench Press: 31X0;
10-12reps; rest 75sec x 3 Sets
A2) Single Arm DB Tripod Row: 20X2; 8-10/arm;
rest 75sec x 3 Sets
B1) Single Arm Dumbbell Bench Press: 31X0;
8-10/arm; rest 75sec x 3 Sets
B2) L-Sit/Hold or Hollow Hold: Accumulate :45-:60 x 3
Then (if time):
C: Not for Time
4 Rounds
20 Elbow to Tall Plank
30sec KB Farmers Walk 70/53
10 Alternating KB Gorilla Rows 70/53
10 Hand Release Push Ups
Saturday, October 3
announcement
Sunday Session this week: Rebuild
rx
AMRAP 16 with a partner:
1 deadlift (225/315 lb)
1 bar muscle-up
2 deadlifts
2 bar muscle-ups
3 deadlifts
3 bar muscle-ups
– Continue to add one rep each round.
– Partners can split reps any way.
intermediate
AMRAP 16 with a partner:
1 deadlift (175/255 lb)
1 chest-to-bar pull-up
2 deadlifts
2 chest-to-bar pull-ups
3 deadlifts
3 chest-to-bar pull-ups
– Continue to add one rep each round.
– Partners can split reps any way.
beginner
AMRAP 16 with a partner:
1 deadlift (65/95 lb)
1 burpee jumping pull-up
2 deadlifts
2 burpee jumping pull-ups
3 deadlifts
3 burpee jumping pull-ups
– Continue to add one rep each round.
– Partners can split reps any way.
Skill Work
Rest, stretch, recover.
Friday, October 2
announcement
Sunday Session this week: Rebuild
This week’s 7:00/7:30am class schedule:
Fri 7:00 - Ben
rx
21-15-9 reps for time of:
Strict pull-ups
Overhead squats (95/135 lb)
Score: Total time
intermediate
21-15-9 reps for time of:
Banded strict pull-ups
Overhead squat (65/95 lb)
Score: Total time
beginner
21-15-9 reps for time of:
Ring rows
Overhead squats (35/45 lb)
Score: Total time
Skill Work
Pre-workout build-up
Overhead squat
3-3-3-3-3
– Build to heavier than workout loading.
Thursday, October 1
announcement
This week’s 7:00/7:30am class schedule:
Thur/Fri 7:00 - Ben
rx
AMRAP 2:
12/15-cal bike
10 double-DB box step-ups (20/20 in) (35/50 lb)
Max single-unders
1:00 rest
AMRAP 2:
12/15-cal bike
10 double-DB box step-ups
Max crossovers
1:00 rest
AMRAP 2:
12/15-cal bike
10 double-DB box step-ups
Max double-unders
1:00 rest
AMRAP 2:
12/15-cal bike
10 double-DB box step-ups
Max triple-unders
intermediate
AMRAP 2:
9/12-cal bike
10 double-DB box step-ups (20/20 in) (20/35 lb)
Max single-unders
1:00 rest
AMRAP 2:
9/12-cal bike
10 double-DB box step-ups
Max crossovers
1:00 rest
AMRAP 2:
9/12-cal bike
10 double-DB box step-ups
Max double-unders
1:00 rest
AMRAP 2:
9/12-cal bike
10 double-DB box step-ups
Max triple-unders
beginner
AMRAP 2:
12/15-cal bike
10 double-DB box step-ups (10/10 in) (10/15 lb)
Max single-unders
1:00 rest
AMRAP 2:
5/7-cal bike
10 double-DB box step-ups
Max running step single-unders
1:00 rest
AMRAP 2:
5/7-cal bike
10 double-DB box step-ups
Max backwards single-unders
1:00 rest
AMRAP 2:
5/7-cal bike
10 double-DB box step-ups
Max crossovers
Wednesday, September 30
announcement
Ben will be leading a one-time 6:30 am class this Tuesday morning. Note: This class will be recorded as part of Ben’s CrossFit Level 4 certification work. Participants must sign a waiver to participate, and class attendance will be strictly capped at 10 (CrossFit’s rules for the video, not mine!). You can RSVP for this class on Push Press.
This week’s 7:00/7:30am class schedule:
Wed/Thur/Fri 7:00 - Ben
Heavy Day
rx
Snatch
1-1-1-1-1
Clean and Jerk
1-1-1-1-1
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
Snatch
3-3-3-3-3
Clean and Jerk
3-3-3-3-3
Score: Load
Intended Stimulus
Build to a heavy 1-rep snatch and clean and jerk.
Start with a heavy load (80% or more) and make small increases.
After the snatch, deload and take several lighter-weight lifts on the clean and jerk before trying to jump to heavy loads.
Videos
Skill Work
Rest, stretch, recover.
Tuesday, September 29
announcement
Ben will be leading a one-time 6:30 am class this Tuesday morning. Note: This class will be recorded as part of Ben’s CrossFit Level 4 certification work. Participants must sign a waiver to participate, and class attendance will be strictly capped at 10 (CrossFit’s rules for the video, not mine!). You can RSVP for this class on Push Press.
This week’s 7:30am schedule:
Tue 7:30 - Alissa
Wed/Thur/Fri 7:00 - Ben
rx
7 rounds for time:
7 thrusters (65/95 lb)
7 sumo deadlift high pulls (65/95 lb)
7 handstand push-ups
Score: Total time
intermediate
7 rounds for time:
7 thrusters (55/75 lb)
7 sumo deadlift high pulls (55/75 lb)
7 pike push-ups
Score: Total time
beginner
5 rounds for time:
5 thrusters (35/45 lb)
5 sumo deadlift high pulls (35/45 lb)
5 push-ups
Score: Total time
Intended Stimulus
7:00-12:00.
Light loading and a moderate volume.
Aim to complete unbroken barbell movements.
Handstand push-ups should be unbroken early on and take no longer than 1:00 in later rounds.
Videos
Skill Work
Pre-workout skill
On a 6:00 clock:
Establish a max-duration freestanding handstand hold (or wall-supported hold)
Monday, September 28
rx
Every 6:00 for 6 rounds:
800-m run
– Score is total time for all 6 runs added together
Score: Total time
intermediate
Every 6:00 for 6 rounds:
600-m run
– Score is total time for all 6 runs added together
Score: Total time
beginner
Every 6:00 for 6 rounds:
400-m run
– Score is total time for all 6 runs added together
Score: Total time
Intended Stimulus
4:30 or faster for each 800-m interval.
Challenge to go slightly faster than your 5K pace.
Advanced athletes push for 3:00-3:30 for all intervals.
Videos
Skill Work
Rest, stretch, recover.