Wednesday, October 8
We do not remember days, we remember moments.
Announcements:
What are you working on? What are your goals? How can our coaches best hold you accountable?
We always check in with our new participants to understand why they chose us and what they hope to gain from being in our program. However, we often lose track of what our more veteran members want to work on.
If you’d like a brief goal check-in, we’re happy to do that with you. These are short, casual updates about where you are, what you want to focus on, and what you hope to achieve, whether it’s weight loss, nutrition support, a kipping pull-up, double unders, whatever.
You can communicate this either by sending Ben an email at ben@crossfitpisgahavl.com or just checking in with a coach before or after a class. We’ll keep track of these and use the info to send resources, suggest drills and programming adjustments, and check in with you on progress.d
Of course, this is entirely optional, but we want you to know we’re here and available as resources!
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of easy biking, jogging or rowing
20 seconds of lateral banded steps
10 m of bear crawl
8 air squats (squat therapy style) (see video below)
8 reverse lunges
Strength/Skill
-
WOD
3 rounds for time of:
10 Dball/Sandbag Over Shoulder
20 Pushups
Front Rack Carry, pick load, 100 m
Bike, 3000 m
Athlete Instructions
Ideally, the carry is a pair of kettlebells. Or Sandbag Bear Hug Carry. You choose all loads.
Other Equipment Conversions: Replace each 3000m of biking with 1000m of running, 1500m on the Concept 2 rower
Movement Demos
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.