Monday, December 29
“Write it on your heart that every day is the best day in the year.”
— Ralph Waldo Emerson
Announcements:
Another special schedule this week, due to the New Year’s Holiday. Here is the plan:
Monday: Normal schedule
Tuesday: 7:30a, 5:30pm
Wednesday: 5:30a, 7:30a, 12pm, 5:30pm
Thursday: 12pm (I don’t have a coach for this one yet, so this is still TBD)
Friday: Normal
Sat/Sun: Normal
We are making one more order of the black Pisgah hoodies. If you missed out on the last order and want one, please email (ben@crossfitpisgahavl.com) or text (828-338-9718) Ben before Friday, and send size. $30, billed to your account.
Warm-up (NTE 10’)
2 minutes of jogging, biking, or rowing
-then-
2 Rounds, not for time, of:
20 seconds of jumping jacks or single-unders
8 box step-ups and step-downs
8 stiff-legged deadlifts
8 glute bridges
20-30 seconds of banded marching
6 hip & back extensions
8 push-ups (regular or on your knees)
Accessory
After WOD, optional, if time:
3RFQ, superset:
Dumbbell Skull Crusher x12
1x [ 12 Dumbbell Lateral Raises + 12 Dumbbell Front Raises + 12 Dumbbell Bent Over Raises ]
Movement Demos
WOD
“McGhee”
Complete as many rounds as possible in 30 mins of:
5 Deadlifts, 275/185 lbs
13 Push-ups
9 Box Jumps, 24/20 in
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small arms fire during combat in central Iraq. He served with the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father, Steven McGhee of Myrtle Beach, S.C., his mother, Sherrie Battle McGhee, and his brother Zachary.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Men- 18.5 Rounds or more
Women- 17 Rounds or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 14 Rounds
Women- 13 Rounds
Movement Demos
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Foam Roller, Back, lats, etc