Thursday, September 4
“Refrain from the violence of fist, tongue, or heart.”
― From the “Commitment Card,” issued to volunteers in the nonviolent Civil Rights movement by the Alabama Christian Movement for Human Rights (1963).
Announcements:
Coach Chris let me know that he’ll be stepping away from the 5:30am class in a couple weeks. As most of you know, Chris was one of our earliest Pisgah members and has been a rock solid coach for years. He’s built up the 5:30 am crew on relentless positivity and emphasis on technique and effort. We’ll miss Chris dearly! His last class will be Friday, September 12.
Ok, all, this means we now have openings for coaches for our 5:30am and 12pm slots. If you happen to know a CrossFit-certified coach that would be a great fit and interested, please have them reach out! I’ve put up a post on our social media HERE you can share.
Also, I’m a big fan of helping members move into coaching, if it’s something they are deeply interested in. I’m open to covering the cost of the CrossFit Level 1 certification course to help this process. Just let me know if this is you!
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of rowing, biking or jogging
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 half rope climbs
8 knee push-ups
Strength/Skill
After WOD, if time:
5 Post Runs, each for time
Rest as needed between reps
WOD
For time:
Row, 1000/750 m
50 Push-ups
1 Legless Rope Climb, 15 ft (or 2 rope climbs, 6 rope lowers, 12 Pull-Ups or Ring Rows)
40 Push-ups
1 Legless Rope Climb, 15 ft
30 Push-ups
1 Legless Rope Climb, 15 ft
20 Push-ups
1 Legless Rope Climb, 15 ft
10 Push-ups
1 Legless Rope Climb, 15 ft
Row, 1000/750 m
Athlete Instructions
For time, or not.
Rope descent is any style.
Other Equipment Conversions: Replace each 1000 m of rowing with 800m of running, 2400m on the Echo Bike,
Goals
Super Fitness Robot time / rounds:
20:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
30:00
Movement Demos
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Cobra Stretch - abs
1-2 minutes