Wednesday, October 1
Education is not the filling of a pail, but the lighting of a fire.
Announcements
We’re excited to have Coach Domonique Montgomery guest coach the 5:30am class today! Domonique is an experienced coach and CrossFit athlete, and new to our Pisgah community. We are excited to have her with us. Get up early and come join us!
Sharing Coach Ryan Fischer’s Instagram page as today’s nutrition resource. If you’re an athlete that responds to hard, uncompromising, no-BS truths (like me), you may like his page. Lots of nutrition support and general lifestyle info.
Warm-up (NTE 10’)
3 Rounds, not for time, of:
1 minute of rowing, biking or jogging
20 seconds of banded steps forward and backward
3-5 inchworm push-ups (see video below)
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
Strength/Skill
After WOD:
4 RFQ, Superset
Seal Row or Renegade Row x 24 (12/each)
Bottom of Squat Hold, accumulate 1:00/round
weight on the heels
knees tracking the toes
depth: couple inches below parallel
lumbar curve maintained
Watch the video for more instructions
Movement Demos
WOD
For time:
2 rounds of:
30 Medicine Ball Cleans, 20/14 lbs
15 Dumbbell Push Press, 50/35 lbs
15 Pull-ups
-- then --
Rest 5 mins
-- then --
2 rounds of:
30 Wall Balls, 20/14 lbs
15 Burpees
15 Pull-ups
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
5:00 or less for each part
More Likely time / rounds: (consider scaling if this seems unrealistic)
7:30 or less for each part
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Chest & Pec, hands behind
Hold 1-2 minutes.