Tuesday, October 28
“To be beautiful means to be yourself. You don’t need to be accepted by others. You need to accept yourself.”
― Thich Nhat Hanh
Announcement:
Our friend and CFP Member Tim Hermes’ company, Monterey Watch Company, is sharing an offer with our crew, just in time for the holidays.
From Monterey: “Monterey Watch Company makes amazing budget luxury timepieces. Tim is offering all CrossFit Pisgah members 30% OFF any timepiece in the shop. Bonus: Check out the site to see the gorgeous product photography done by our very own member, Genevieve!
Use your special member code PISGAH at checkout to get your discount at MontereyWatches.com”
Thanks, Tim!
Warm-up (NTE 10’)
3 Rounds, not for time, of:
2 minutes of easy rowing, biking or jogging
10 steps of walking lunges
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
8 push presses (use a pair of kettlebells, dumbbells or an empty barbell)
Strength/Skill
Tabata Wall Ball, pick load
The Tabata interval is 1 min of work followed
by 1 min of rest for 4 intervals.
Tabata score is the lowest reps performed in any of the intervals.
Movement Demos
Tempo Ring Rows 1x15
Athlete Instructions
12-15 reps
5155 Tempo
Eccentric (descent): 5 seconds
Pause (bottom): 1 second
Concentric (ascend): 5 seconds
Pause (top): 5 seconds
Movement Demos
WOD
For time:
Kettlebell Front Rack Lunge, 53/35 lbs, 40 m
-- then --
21 Kettlebell Push Press, 53/35 lbs
21 Pull-ups
15 Kettlebell Push Press, 53/35 lbs
15 Pull-ups
9 Kettlebell Push Press, 53/35 lbs
9 Pull-ups
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
5:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
10:00
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Chest & Pec, hands behind
Hold 1-2 minutes.