Monday, August 31
announcements
Community Member Profile: Kathy Leeds. We’re super excited to highlight Kathy with our most recent profile. THIS LINK is to excerpts of her interview and a video of her rocking a rope climb! We had to shorten the interview a bit for Instagram, so the complete interview is below today’s workout post (just scroll down!).
Because of all the squatting to finish last week, and the special “Do Hard Things” workout that some did yesterday (congrats Korey, Will, and Dante for taking on and finishing the Rx version!), we’re all out of whack with our programming. So, I had to shuffle the order of our programming a bit this week. Many of you won’t notice or care, but for those following along on CrossFit.com or Beyond the Whiteboard, you’ll want to pay attention each day, and I’ll tell you where to find the correct day in your tracking app. We should be back to normal flow next week.
Sunday Schedule for September
9/6: Rebuild (Meg)
9/13: Endurance (Ben)
9/20: Rebuild (Meg)
9/27: “Do Hard Things” #2 (Ben)
Monday, September 7 - For Labor Day, we’ll do one Community WOD class at 9:30 am, featuring the best CrossFit workout ever in the history of ever…”Fight Gone Bad.”
We broke one of our own gym records this month, with 219 check-ins during the week of August 9 (previous record was 209 in July)!. That’s 4 gym records in the last 5 weeks or so. I’m hoping we can break our single-day record (55) and our committed club members total (35) in the coming weeks and months.
Note: The workout below is listed in CrossFit Affiliate Programming/Beyond the Whiteboard as this week’s Wednesday workout.
rx
AMRAP 10:
50 burpee pull-ups
75 KB swings (35/53 lb)
Max burpee pull-ups in the remaining time
– Pull-up bar is 6 inches above fingertips with arms extended overhead.
– Score is the number of burpee pull-ups completed at the end of the workout.
intermediate
AMRAP 10:
35 burpee pull-ups
50 KB swings (35/53 lb)
Max burpee pull-ups in the remaining time
– Pull-up bar is at the fingertips with arms extended overhead.
– Score is the number of burpee pull-ups.
beginner
AMRAP 10:
25 burpees
25 jumping pull-ups
50 KB swings (15/25 lb)
Max burpee jumping pull-ups in the remaining time
– Pull-up bar is mid-forearm with arms extended overhead.
– Score is the number of burpee pull-ups.
Intended Stimulus
5+ burpee pull-ups.
First set of burpee-pull-ups in under 6:00.
Kettlebell swings in under 3:30 and 2-3 sets.
:30+ to complete burpee pull-ups; advanced athletes may have 3:00+.
Skill Work
Post-workout accessory
4 rounds for quality and load:
10 alternating renegade rows
:20-:30 ring support hold
Community Member Profile: Kathy Leeds!
1. What's your CrossFit story? How did you get to Pisgah?
First, my sister, Sue, does CrossFit and had been recommending it for more than three years, but there were no CrossFit gyms around Marion/Old Fort. Then, my friend Katrina whom I call the "Mayor of Asheville", because of her propensity for connecting people and inviting participation in all her varied activities, invited me to join her at a CF Pisgah Community WOD on a Saturday morning. So, I went and learned that I was totally un-fit and signed up the following Monday. Thank you, Sue and Katrina!!!
2. You drive here from Old Fort 3 or more times each week to workout! That's so amazing. What keeps you coming back for the 5:30am classes?
Anyone reading this, warning: Ad! The 5:30 class is absolutely THE BEST! Admittedly, in my first visit, I felt like an Olive Oyl in a class full of Popeyes. BUT, the folks in it were so welcoming and encouraging, I soon also felt part of a fun community. I really look forward to seeing everyone. And as new folks have come in, the vibe feels just as great! And from a practical standpoint here are other wonderful advantages of the 5:30 class: 1) You've accomplished something hard and good for you the first thing after rolling out of bed (aka, You're done sooner!); 2) In the summer, it is the coolest temperature of the day; 3) very little traffic compared with other times; 4) and, I am the only bubbly morning person, you'll have to deal with (aka, plenty of company to commiserate with). What do I like most about the 5:30 class? Their friendliness. This translates to encouragement, humor, and old-fashioned goodheartedness.
Also, don't be too impressed with my 35-minute drive. I am retired, so have far more free time than most of my CrossFit peers.
3. What's your biggest CF success so far? What's next on your goal list?
Hah! Definitely, conquering the Rope Climb is my favorite success. I still love it! On video, I look like a sloth from National Geographic, but in my head, I look like Indiana Jones. It is just so much fun!
I think the shorter-term goal will be double-unders. I recently got my first individual one but cannot consistently repeat it and cannot do it in a jumping sequence. My bigger longer-term goal is to be able to do a pull-up. That one may take a while though.
4. How does CF most impact your life away from the gym?
I am 66 and want to stay active and healthy as I age. I want to be fit, capable, and independent for all the years ahead. CF is definitely making that possible. The classes provide the structure I need to stick with a fitness regime. The fitness regime is so great - weight-lifting, high intensity interval training, endurance. It covers all the functional fitness areas so perfectly. I am definitely getting stronger and better across all areas. The thing I always try to remember is that this is my own continuous improvement journey. I may be at an early point in my journey compared to others, but I improve every time I show up, so all I have to do is just show up. I feel the difference it has made every day. For example, in my gardening this year, I did literal farmer carries of watermelons weighing 20 - 45 lbs up a hill. I feel it when I hike, when I bike, when I am lifting things on home improvement projects, and even when I open a jar in the kitchen. CrossFit rules. P.S.: CF Pisgah's Coaches are phenomenal.
5. Ok, now tell us about this farm where all of the incredible fruit and veggies you are always bringing us comes from!
One of my retirement hobbies is gardening. My husband, Tim, loooovvvves tomatoes, so I overplant them every year. Then, I need to find outlets, so that they don't go to waste. My fellow gym members kindly take some off my hands. Thank you, CF Pisgah! Last year, I bought some watermelon baby plants and learned after I harvested, that half of them were yellow watermelons. Imagine my surprise cutting that first one open! I did not replant any watermelon this year. But, no matter how many times Tim tilled last year's watermelon patch, some plants rose from the old seeds of ones that were not harvested last year. So, I grew them accidentally yet again. CF Pisgah came to the rescue and helped take some of them off my hands. Ben even took a 45 lb-er (needed a weight-lifter recipient for that one) and shared it with the 12 Baskets community - Thank you Ben and everyone who took a melon!