Tuesday, December 30
“It’s never too late—never too late to start over, never too late to be happy.”
— Jane Fonda
Announcements:
Another special schedule this week, due to the New Year’s Holiday. Here is the plan:
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’)
3 Rounds, not for time, of:
2 minutes of jogging, biking or rowing
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
5 thrusters
Accessory
After WOD:
3 RFQ, superset
Weighted Kickstand Squat x24 (12R/12L)
Dumbbell Row x 12
Movement Demos
WOD
3 rounds for time of:
Run, 400 m
30 Thrusters, 45/35 lbs
2 Rope Climbs, 15 ft (sub 6 rope lowers or 12 Pull-Ups)
Athlete Instructions
Other Equipment Conversions
Replace each 400m of running with 1200m on the Echo Bike, 500m on the Concept 2 rower.
Goals
Super Fitness Robot time / rounds:
12:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
17:00
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Calves & Foam Rolling