Monday, September 15
I would rather sit on a pumpkin and have it all to myself, than be crowded on a velvet cushion.
Announcements
We’re excited to welcome Jimmy Raines to the coaching staff. Jimmy is a long-time CrossFit athlete and joined Pisgah earlier this year. We’ve been fortunate to add his positivity and energy to our evening classes over these last months, and are really grateful he’s agreed to come on board our coaching team. He recently passed his CrossFit Level 1 certificate course and will be co-coaching classes for a few weeks. Eventually, you’ll see Jimmy own the Sat AM Community WOD classes and maybe support elsewhere on the schedule as well. Welcome, Jimmy!! (we’ll post a bio and pic on the website soon).
Warm-up (NTE 10’)
2 minutes of jogging, biking, or rowing
-- then --
3 rounds. not for time, of:
Frankensteins
10 steps of walking lunges
10 glute bridges, empty/light barbell
10 Good mornings
6 hip & back extensions
30-45 secs of foam rolling your back
10 deadlifts, empty/light barbell
Strength/Skill
3 RFQ, Superset, After WOD
Front Rack Carries x 200ft (4 floor lengths)
Single Leg DB Deadlift x 24 (12R/12L)
Movement Demos
WOD
A) For quality:
20 Depth Drop to Box Jumps, pick height
Athlete Instructions
10-20 reps.
Movement Demos
B) Deadlift 3-3-3-3-3
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
80% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
50% 1RM or higher
Movement Demos
Cool Down
Foam Roller, Back, lats, etc
Hamstring Stretch
Hold 1-2 minutes per side.