Monday, November 4
Making the simple complicated is commonplace; making the complicated simple, awesomely simple, that's creativity.
Gym Announcements!
I’ve misplaced the pre-order info from the shirts in all the craziness, so if you pre-ordered one, please grab your new Pisgah t-shirt early this week. Payment can be made to Venmo (@pisgahfitness) for $20.
If you didn’t pre-order but want one, I’ll hang some up later this week, or feel free to look through the cardboard box above the shirt rack for something you like. If you grab one, please Venmo the gym! Please wait until Wednesday or Thursday to allow our pre-order folks to get theirs.
We’re getting rid of a couple of the most noisy and rusted Assault Bikes. If you’re interested in one for your garage or know of a group that would want one, see me ASAP. We’ll donate it or accept a small donation to the Pisgah hurricane recovery fund! We’ve got another new Rogue bike on the way and will be ordering more new bikes, so I want to clear up some room in that corner.
We’ve hit a snag with the hot water heaters and will need to call a professional this week, so not hot water right now. We’ll try and get that knocked out ASAP.
I’ll have time to replace the door on the front bathroom this week. The front bathroom has its sink working normally. I’ve ordered a new vanity for the bathroom that’s facing the gym floor. I’ve been using the bathtub faucet to wash hands when I use that one, so feel free to do that until we get a sink replaced in there.
Floors are gradually getting down. Slow process, but thanks to everyone that’s been helping out. Our new floor scrubber came and that’s been helpful in keeping them as clean as we can moving forward.
I’ve dropped two floor mats down. One at the front door and another by the roll up door nearest the stereo. It’s SO HARD to keep dirt and dust out of that space, but as much as you can dust off your shoes when you come in, it will help. Thanks!
I hope to order new rower monitors this week. Haven’t gotten that done yet.
Have a great week!
Warm-up
2 Rounds of:
1 minute of easy jogging, rowing or biking
20 seconds of jumping jacks or single-unders
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
1 x Burgener warm-up with empty bar (45/35) (see video below)
(NTE 10:00)
Strength/Skill
(After WOD)
Superset:
Turkish Get-up 14-14-14 (3-7 each arm/set)
Strict Dips (Ring or Bar or Box) 4x15
WOD
7 rounds of:
5 Clean & Jerks, 60% 1RM
7 Pull-ups or 3 Bar Muscle-Ups
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Trap stretch with lacrosse ball
1-2 minutes per side