Friday, September 5
“Strive to be in good spiritual and bodily health.”
― 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’)
30 seconds of biking, rowing or jogging (try to increase the effort set after set)
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 hanging knee raises (preferably strict)
Strength/Skill
(After WOD)
For quality:
50 Barbell Bent Over Rows
50 Strict Toes-to-bars
Athlete Instructions
Strict Toes-to-bars / Hanging Knee Raise/ V-Ups
Accessory work, if time:
Dumbbell Pull Over 12-12-12-12
Movement Demos
WOD
Death By Air Bike Calorie
With a continuously running clock perform:
1 Air Bike Calorie in the first 1 min
2 Air Bike Calories in the second 1 min
3 Air Bike Calories in the third 1 min
...
Continuing this for as long as you are able.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Men- completing the round of 18
Women- completing the round of 13
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- completing the round of 13
Women- completing the round of 9
Rest 5+ mins before strength work
Cool Down
Cobra Stretch - abs
1-2 minutes
Frog Stretch
Hold 1-2 minutes.