Saturday, September 12
announcements
Shirts are in!
Since there are so many and I didn’t order extras, I’ll ask coaches to distribute them before and after class. Over the years, I’ve learned it gets too crazy when people are trusted to get their own from the box. Sizes get messed up. People grab the wrong things or forget what they ordered. Feelings get hurt!
I’ll be there Friday to distribute to 530a and 730a athletes. Meg can hand out to the 12p and 430p. Jimmy can hand out to the Saturday folks, and I’ll be back on Sunday. We’ll see where we are after that! Thanks for being patient and understanding!!
We’re hiring! In the past, we’ve helped aspiring coaches cover the costs of the CrossFit cert to help them get started, and we’re happy to do so again. More info HERE.
Assuming we don’t have a new coach by next week, Ben will need to move his 730AM classes to 7 AM to get to his new job on time. This will probably be temporary, but just check Push Press to confirm times. Thanks for riding out this scheduling wave with us! Note: This will start NEXT WEEK.
If you come to Pisgah by descending Hill Street (as I do), it looks like DOT will be closing that road until 2027. I’d recommend coming down Clingman Ave, or through Westgage/Earth Fare, or whatever route your GPS advises! Looks like the closure will start this weekend.
“Bert”
For Time
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees
2 or 3-person team version: Any split for entire WOD, including the runs.
Tips and Strategy
Go for a steady pace of around 75-80% of your max speed during this long, bodyweight chipper WOD. The Push-Ups will likely prove to be the crux of this workout, so break the reps up early—big sets of Push-Ups will burn you out. Pick up the pace during the last 50 Burpees of “Bert”—you’re almost at the finish line at that point.
Intended Stimulus
This Hero WOD (like many Hero WODs) should feel long and grueling. Due to the big sets of movements (200 Air Squats in a row, 100 Push-Ups in a row, etc.) you’ll feel plenty of muscle fatigue. Everything should hurt during this workout: your upper body, lower body, core and lungs are all put to the test. This WOD isn’t about going fast, but rather steadily chipping away at the movements. If you find you need to rest for more than 10 seconds at a time, then you’re either going too fast, or you need to scale the volume.
Intermediate athletes should finish in 50-70 minutes.
Scaling Options
Most of the exercises in “Bert” are approachable by all skill levels, however the volume of the movements is high. Reduce the volume as needed so you can move smoothly and steadily throughout the WOD and finish.
Intermediate
For time:
40 Burpees
400-m Run
80 Push-Ups
400-m Run
120 Walking Lunges
400-m Run
160 Air Squats
400-m Run
120 Walking Lunges
400-m Run
80 Push-Ups
400-m Run
40 Burpees
Beginner
For time:
20 Burpees
200-m Run
30 Knee Push-Ups
200-m Run
40 Walking Lunges
200-m Run
50 Air Squats
200-m Run
40 Walking Lunges
200-m Run
30 knee Push-Ups
200-m Run
20 Burpees