WOD - Class Programming
Monday, June 9
“The question isn’t who is going to let me; it’s who is going to stop me.”
—Ayn Rand
Announcements
“UnLabel Poverty” - Free, 3-day event this weekend at 81 Broadway Street in Downtown AVL. Multimedia, story-sharing, panel discussions, poverty walk experiences, etc., designed to challenge stereotypes and assumptions toward our neighbors in poverty or experiencing homelessness. Come by!
Warm-up
3 minutes of easy jogging, biking or rowing
-then-
2 rounds, not for time, of:
50 jump rope, any style
8 hollow rocks
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
3 RFQ
Weighted Strict Pull-Up (x 3 for max weight) or Bent Over Row x 8
Single Arm Farmer Carry x 2 lengths/arm
Side Plank x :45/each side
WOD
For time:
2 rounds of:
18 Pull-ups
35 V-ups
Jump Rope, 2 mins
-- then --
Rest 2 mins
-- then --
2 rounds of:
18 Pull-ups
35 Hollow Rocks
Jump Rope, 2 mins
30:00 cap
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling
Sunday, June 8
“Before you speak, run this through your head: Is what I’m about to say true? Is it helpful? Is it inspiring? Is it necessary? Is it kind? If you cannot answer yes to these questions –then don’t say it, don’t tweet it, don’t write it.”
—Beret Guidera
Warm-up
2 rounds, not for time, of:
2 minutes of easy rowing, biking or jogging
20 seconds of banded marching
10 hip & back extensions
30 seconds of foam rolling your lats (or hanging at the pull-up bar for 20 seconds: the goal is to feel a nice stretch in your lats)
-then-
2 rounds not for time, with an empty barbell, of:
3-5 deadlift to mid-thigh, starting from mid-shin
3-5 clean deadlift and shrugs, starting from mid-shin
3-5 muscle cleans, starting from mid-shin
3-5 front squats
3-5 hang squat cleans, starting from mid-shin
3-5 squat cleans, starting from mid-shin
Strength/Skill
(After WOD)
Clean Pull 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3-4 Sets of 2-5 reps at 80-110% of 1RM Clean.
As long as the bar is moving upward continue pushing with the legs against the ground.
Barbell should rise above the belly button, but below the chest.
The goal is to constantly apply force to the bar as it travels up.
Movement Demos
WOD
5 Squat Cleans, pick load
Every 5 mins for 25 mins.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
70% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
55% 1RM or higher
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Kneeling Lay Back
Hold 1-2 minutes.
Saturday, June 7
“In those first early morning hours … children are just essentially half-asleep. They’re not absorbing information. So why are we putting them in the classroom?”
—Matthew Walker, professor of neuroscience at the University of California, Berkeley
Community WOD
3-person teams
30 min
Each 10-min segment consists of 1 athlete working, 1 athlete in an active rest position, and 1 athlete resting.
Teams are not allowed to count reps unless at least 1 athlete is holding an active rest position.
Part A: 10 min
1 athlete overhead plate hold 45/35
1 athlete weighted box step over 20 in. 40/20 (1 pts/each )
1 athlete resting
Part B: 10 min
1 athlete bar hang
1 athlete alternating single arm Devils Press 40/20 (2 pts/each rep)
1 athlete resting
Part C: 10 min
1 athlete plank hold
1 athlete post run (20 pts/ completed run)
1 athlete resting
Friday, June 6
“May I never be complete. May I never be content. May I never be perfect.”
—Chuck Palahniuk
Warm-up
2 rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
3-5 inchworm push-ups
10 seconds ring dip top position hold
Strength/Skill
5 rounds for quality of:
10 Shoulder Press, pick load
1 Legless Rope Climb, 15 ft (1 Rope Climb or 3 Rope Lowers)
Movement Demos
Then:
Strict Ring Dips 5x max rep
Rest as needed between sets.
Movement Demos
WOD
3 rounds for time of:
12 Burpees
12/8 Air Bike Calories
Cool Down
Cobra Stretch - abs
1-2 minutes
Pec stretch, laying on side.
1-2 minutes per side.
Thursday, June 5
“When you meet somebody for the first time, you’re not meeting them. You’re meeting their representative.”
—Chris Rock
Strength/Skill
5 rounds for quality of:
15 Dumbbell Bicep Curls, pick load
15 Dumbbell Skull Crushers, pick load
Athlete Instructions
3-5 rounds.
10-15 reps/movement.
You choose the load, resting as needed between sets.
Movement Demos
WOD
3 rounds for time of:
50 Air Squats
25 V-ups
10 Power Snatch, 115/85
Wednesday, June 4
“Politics is the art of looking for trouble, finding it everywhere, diagnosing it incorrectly, and applying the wrong remedies.”
—Groucho Marx
Warm-up
3 Rounds, not for time, of:
1 minute of easy rowing, biking or jogging (try to increase the pace each round)
20 seconds of banded steps forward and backward
8 hip & back extensions
8 air squats (squat therapy style - see video below)
8 box step-ups and step-downs (you choose the height of the box)
8 glute bridges, empty barbell
8 deadlifts, empty barbell
Strength/Skill
(After WOD)
Tabata Russian Kettlebell Swing, pick load
The Tabata interval is 40 secs of work followed by 20 secs of rest for 5 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
Choose a heavy load you can safely move.
Movement Demos
For quality:
Bar Hang, 3 mins
Athlete Instructions
Accumulate 2-3 minutes.
Movement Demos
WOD
“Christine”
3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 20 in
Athlete Instructions
Other Equipment Conversions: Replace each 500 m of rowing with 400m of running, 1200m on the Echo Bike,
Goals
Super Fitness Robot time / rounds:
Men- 10:37 or less
Women- 12:04 or less (data from btwb)
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 13:30 or less
Women- 15:00 or less (data from btwb)
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Calves & Foam Rolling
Glute Stretch
Hold 1-2 minutes per side.
Tuesday, June 3
“Fail fast. Fail often… The most talented people in the world have bad ideas. That’s a good thing to learn.”
—Rashida Jones
Warm-up
2 rounds, not for time, of:
2 minutes of easy biking, jogging or rowing
50 jumping jacks or single-unders
10 hollow rocks or V-ups or GHD sit-ups
Strength/Skill
(After WOD)
Each for time:
Run: 3x 200 m
Rest 2 mins between efforts.
For quality:
Sandbag/Dball Bear Hug Hold, pick load, 5 mins
Athlete Instructions
Sandbag / D-ball
3-5 mins
Movement Demos
WOD
Complete as many rounds as possible in 15 mins of:
Air Bike, 600 m
60 Jump Ropes
30 Sit-ups
20 Push Press, 75/55 lbs
Athlete Instructions
Jump Rope- any style.
Goals
Super Fitness Robot time / rounds:
4 Rounds or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
3 Rounds or more
Other Equipment Conversions: Replace each 600m of biking with 200m of running, 250m on the Concept 2 rower, the Concept 2 Ski Erg, or 500m on the Concept 2 Bike Erg. If using an air runner, reduce the distance by 25%.
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Bar hang for lats & chest
Hold 1-2 minutes.
Monday, June 2
“Sometimes you just have to put on lip gloss and pretend to be psyched.”
—Mindy Kaling
Warm-up
Post run
Fire Hydrants
Speed skaters
Push-Ups x 10
Good Mornings (empty BB)
Front Squats (empty BB)
Press (empty BB)
PVC + Rig Work
Strength/Skill
Superset:
Bench Press
5x5 @ 80-85%
Med Ball or GHD Sit-Ups x 15-20
If GHD’s are new to you, don’t go over 60 total reps.
WOD
Complete as many rounds as possible in 7 mins of:
7 Kettlebell Swings, 70/53 lbs
7/5 Air Bike Calories
Rest 5 mins before the next part.
3 rounds for time of:
12 Bar Facing Burpees
9 Thrusters, 115/75 lbs
6 Chest-to-Bar Pull-Ups (or 3 Bar Muscle-Ups)
Cool Down
Banded Shoulders
Couch Stretch
Sunday, June 1
“Failure is a badge of honor. It means you risked failure. And if you don’t risk failure, you’re never going to do anything that’s different from what you’ve already done or what somebody else has done.”
—Charlie Kaufman
Announcement:
We don’t have a coach for this Sunday’s 9:30am class, so we’ll need to cancel. We will send out programming as usual, and Open Gym access is available, but just no organized, traditional class.
Should be a one-off, and we should be back to normal next Sunday. Apologies for any inconvenience!
Warm-up
3x:
Min.1: 40 seconds of biking, rowing or jogging (try to increase the pace every set)
Min.2: 10m of high knees + 10m of butt kicks (do it twice in the same minute)
Min.3: 10-15 kettlebell russian swings, light to medium load recommended
Strength/Skill
For quality:
200 Double Unders
Athlete Instructions
In as few sets as possible.
OR:
For quality:
Double Under Practice, 5 mins
Athlete Instructions
5 minutes of Double-unders attempts/practice.
For quality:
40 Windshield Wipers
Athlete Instructions
Can do these on the floor or from the rig. Emphasize control!
15-40 reps in as few sets as possible.
Movement Demos
WOD
For time:
50/35 Air Bike Calories
-- Rest 1:2 (work:rest) --
40/28 Air Bike Calories
-- Rest 1:2 (work:rest) --
30/21 Air Bike Calories
-- Rest 1:2 (work:rest) --
20/14 Air Bike Calories
-- Rest 1:2 (work:rest) --
10/7 Air Bike Calories
Athlete Instructions
Log your total time (including rest) and add your section splits to your notes.
1:1 work-to-rest interval
Goals
Super Fitness Robot time:
50/35 calories- 2:00 or less
40/28 calories- 1:30 or less
30/21 calories- 1:00 or less
20/14 calories- 40 secs or less
10/7 calories- 20 secs or less
More Likely time:
50/35 calories- 4:15
40/28 calories- 3:20
30/21 calories- 2:30
20/14 calories- 1:40
10/7 calories- 50 secs
(consider scaling if this seems unrealistic)
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Frog Stretch
Hold 1-2 minutes.
Saturday, May 31
“I care about decency and humanity and kindness. Kindness today is an act of rebellion.”
—Pink
Announcement:
We don’t have a coach for this Sunday’s 9:30am class, so we’ll need to cancel. We will send out programming as usual, and Open Gym access is available, but just no organized, traditional class.
Should be a one-off and we should be back to normal next Sunday. Apologies for any inconvenience!
WOD
20 Min Time Cap
Partner 1 Completes
500m Row
Partner 2 AMRAP
5 Burpees
10 Wall Balls
15 Hang Clean
One partner must complete a 500m row. The other must work on the AMRAP, and they switch when the first partner completes the row. Keep switching until the cap.
Friday, May 30
“If you think you are too small to make a difference, try sleeping with a mosquito.”
—Dalai Lama
Warm-up
2 rounds, not for time of:
2 minutes of rowing, biking or jogging
30 seconds of lateral banded steps
10 hip & back extensions
1 x Burgener Warm Up with empty bar (45/35)
Strength/Skill
10 L/10 R Single Leg Box Jumps, pick height
Sots Press 8-8-8-8
Movement Demos
(After WOD, if time)
For quality:
50 Alternating Dumbbell Box Step-ups, pick load, pick height
WOD
1x [ 1 Squat Snatch + 1 Overhead Squat ], pick load
Every 2 mins for 30 mins.
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Calves & Foam Rolling
Thursday, May 29
“If you constantly think of illness, you eventually become ill; if you believe yourself to be beautiful, you become so.”
—Shakti Gawain
Warm-up
2x:
3 minutes of jogging, biking or rowing
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
10 sit-ups or hollow rocks
5 burpees
Strength/Skill
-
WOD
3 rounds for time of:
Run, 600 m
50 AbMat Sit-ups
4 Rope Climbs, 15 ft or 20 Pull-Ups
30 Burpee Box Jump Overs, 24/20 in
Athlete Instructions
For time, or not.
Other Equipment Conversions: Replace each 600m of running with 1800m on the Echo Bike, 750m on the Concept 2 rower
45:00 cap
Goals
Super Fitness Robot time / rounds:
33:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
43:00
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.
Wednesday, May 28
“I didn’t like the idea of being foolish, but I learned pretty soon that it was essential to fail and be foolish.”
—Daniel Day-Lewis
Warm-up
2-4 minutes of jogging, biking, or rowing
-then-
3 rounds, not for time, of:
1 minute of foam rolling your lats and low back (if you have not access to a foam roller, hang at a bar for about 30 secs: the goal is to feel the stretch in your lats)
30 secs of banded marching
7 hip & back extensions
6 steps walking lunge with barbell overhead in press width grip (if possible)
5 front squats, empty barbell (descent in 3 seconds, then 3 second pause in the bottom position)
Strength/Skill
Superset:
Front Squat
8-8-8-8
L-Sit
Accumulate 2:00 over the entire strength period.
WOD
2 rounds for time of:
25 Deadlifts, 225/155 lbs
25 Walking Goblet Lunge
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Straddle Stretch
Hold 1-2 minutes.
Tuesday, May 27
“The world promises you comfort, but you were not made for comfort. You were made for greatness.”
—Pope Benedict XVI
Warm-up
3 rounds, not for time, of:
15/12 cals Air bike (or same calories on the rower or 200m run)
4 deadlifts, starting from mid-shin (empty/light barbell)
4 hang power cleans, starting from just above the knees (empty/light barbell)
4 front squats (empty/light barbell)
4 shoulder presses (empty/light barbell)
4 clean & jerks, starting from mid-shin (empty/light barbell)
Strength/Skill
10 min to work through this superset:
Dumbbell Overhead Tricep Extension 4x12
Barbell Glute Bridge 3x10
Then:
20 min to find Clean & Jerk 1 RM
WOD
For time:
15 Clean & Jerks, 135/95 lbs
30/20 Bike Calories
15 Clean & Jerks, 135/95 lbs
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Foam Roller, Back, lats, etc
Monday, May 26
“To live in hearts we leave behind is not to die.”
—Thomas Campbell
Announcements
- We'll have one 9:30am Community WOD class on Monday, May 26 in observance of Memorial Day. We'll do the "Murph" Memorial WOD. All are welcome. Any donations will be directed to Big Fish Foundation. Like everything we do in CrossFit, Murph is infinitely scalable and we can adapt the workout to meet anyone where they are. Bring it!
What Is Murph?
Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.
Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.
Rx’d
For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed.
If you’ve got a 14/20-lb vest or body armor, wear it.
Intermediate
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run
Partition reps as desired.
Start the second run no later than 25:00.
Beginner
For time:
800-meter run
Then, 10 rounds of:
5 ring rows
10 push-ups (from knees or with hands elevated on a box)
15 air squats
Then, 800-meter run
Start the second run no later than 20:00.
Sunday, May 25
“You can, you should, and if you’re brave enough to start, you will.”
—Stephen King
Announcements
- We'll have one 9:30am Community WOD class on Monday, May 26 in observance of Memorial Day. We'll do the "Murph" Memorial WOD. All are welcome. Any donations will be directed to Big Fish Foundation. Like everything we do in CrossFit, Murph is infinitely scalable and we can adapt the workout to meet anyone where they are. Bring it!
- Pisgah members Anne and Luke Ferry were in a storm-related accident last weekend. Anne was injured and a MealTrain website has been setup to help with meals and expenses. More info HERE. Get well, Anne!! We're with you.
Strength/Skill
3 RFQ:
Landmine Single Arm Press x 24 (12/each)
Landmine Twist x 12
WOD
21-18-15-12-9-6-3 reps, for time of:
Bench Press, 185/125 lbs
Echo Bike Calorie
Athlete Instructions
Use caution when pushing the pace on the bike. That strategy may make the bench presses more difficult than necessary. Instead, adjust your pace to allow you to maintain bigger chunks of reps on the bench. The loading of the barbell should be moderate to heavy and allow you to maintain consistent sets of 5-7 reps. Avoid pushing to failure on the bench presses.
Scaling
Reduce the loading and volume of the barbell. Reduce the calories on the bike.
Coaching Cues
To set your upper back into position, think about pulling your lats down into your back pockets and turning your arms so the bony part of your elbows are facing behind you.
Saturday, May 24
“I’ve been absolutely terrified every moment of my life–and I’ve never let it keep me from doing a single thing I wanted to do.”
—Georgia O’Keeffe
Announcements
- We'll have one 9:30am Community WOD class on Monday, May 26 in observance of Memorial Day. We'll do the "Murph" Memorial WOD. All are welcome. Any donations will be directed to Big Fish Foundation. Like everything we do in CrossFit, Murph is infinitely scalable and we can adapt the workout to meet anyone where they are. Bring it!
- Pisgah members Anne and Luke Ferry were in a storm-related accident last weekend. Anne was injured and a MealTrain website has been setup to help with meals and expenses. More info HERE. Get well, Anne!! We're with you.
Community WOD:
W/Partner
AMRAP 25
30 Calorie Row
25 Dball/Sandbag over the shoulder
20 Burpees
15 DB Box Step Overs
Any split of work.
Friday, May 23
“You would be amazed what the ordinary guy knows.”
—Matt Drudge
Announcements
- We'll have one 9:30am Community WOD class on Monday, May 26 in observance of Memorial Day. We'll do the "Murph" Memorial WOD. All are welcome. Any donations will be directed to Big Fish Foundation. Like everything we do in CrossFit, Murph is infinitely scalable and we can adapt the workout to meet anyone where they are. Bring it!
- Pisgah members Anne and Luke Ferry were in a storm-related accident last weekend. Anne was injured and a MealTrain website has been setup to help with meals and expenses. More info HERE. Get well, Anne!! We're with you.
Warm-up
3 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
10 glute bridges
8 box step-ups and step-downs (you choose the height of the box)
5 deadlifts (empty barbell)
5 muscle cleans, starting from mid-shin (empty barbell)
5 power cleans, starting from mid-shin (empty barbell)
Strength/Skill
For quality:
15 High Box Jumps, pick height
Athlete Instructions
Athlete Instructions
10-15 reps.
Movement Demos
WOD
2 Power Cleans, pick load
Every 2 mins for 20 mins.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
85% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
70% 1RM or higher
Movement Demos
Cool Down
Banded Shoulder Work
1-2 minutes per side
Hamstring Stretch
Hold 1-2 minutes per side.
Thursday, May 22
“It seems to me that to be peaceful and content, you don’t have to know precisely what you want. It may even be better if you don’t. But I think you do need to be very clear what you DON’T want, and steadfast in the not-doing of those things.”
—Sandra Boynton
Announcements
- We'll have one 9:30am Community WOD class on Monday, May 26 in observance of Memorial Day. We'll do the "Murph" Memorial WOD. All are welcome. Any donations will be directed to Big Fish Foundation. Like everything we do in CrossFit, Murph is infinitely scalable and we can adapt the workout to meet anyone where they are. Bring it!
- Pisgah members Anne and Luke Ferry were in a storm-related accident last weekend. Anne was injured and a MealTrain website has been setup to help with meals and expenses. More info HERE. Get well, Anne!! We're with you.
Warm-up
3-5 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
6 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
6 knee push-ups or regular push-ups
10 seconds of ring dip top position hold
10 seconds of handstand hold
60-90 seconds of rest
Strength/Skill
3 RFQ - Superset
Dumbbell Chest Fly x 12
Hollow Rocks x 33 (or GHD Sit-Ups x 20-25)
WOD
21-15-9 reps, for time of:
Strict Handstand Push-up (Shoulder Press)
Strict Ring Dip (Dip)
Strict Push-up
Athlete Instructions
For time, or not.
Goals
Super Fitness Robot time / rounds:
13:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
26:00
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Chest & Pec, hands behind
Hold 1-2 minutes.
Wednesday, May 21
“If you want to change who you are, you have to change what you do.”
—Jude Law
Announcements
- We'll have one 9:30am Community WOD class on Monday, May 26 in observance of Memorial Day. We'll do the "Murph" Memorial WOD. All are welcome. Any donations will be directed to Big Fish Foundation. Like everything we do in CrossFit, Murph is infinitely scalable and we can adapt the workout to meet anyone where they are. Bring it!
- Pisgah members Anne and Luke Ferry were in a storm-related accident last weekend. Anne was injured and a MealTrain website has been setup to help with meals and expenses. More info HERE. Get well, Anne!! We're with you.
Warm-up
2 rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
20 seconds of lateral banded steps
10 hip & back extensions
30 jumping jacks or 50 single-unders
10 squats (squat therapy style) (see video below)
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
Deficit Deadlift 12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3 sets of 8-12 reps, you choose the height of the deficit.
Movement Demos
WOD
4 rounds for time of:
12 Back Squats, 55% 1RM
Jump Rope, 2 mins
12 Strict Chin-ups
Athlete Instructions
For time, or not.
Goals
Super Fitness Robot time / rounds:
16:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
24:00
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Wall Shoulder Stretch
Hold 1-2 minutes.