Wednesday, October 16
“We tell our children to believe in themselves, without explaining how to develop that belief. We’ve fallen for the Instagram version of confidence, emphasizing the projection of belief, instead of working on the substance underneath. We need a new approach to building confidence, one focused on the inside.”
― Steve Magness, Do Hard Things: Why We Get Resilience Wrong and the Surprising Science of Real Toughness
Gym Update
We have water!
We’re busy cleaning now and will start working on bathrooms, front coffee room, and continue cleaning all equipment and surface areas.
Floors will be a bigger, longer project, but we have already begun that work.
I will turn memberships back on and remove all holds this coming Monday, October 21. We will probably not have the rubber floors done (as I write this, we’re still working to save the old ones to have to keep from buying new ones, but may just have to buy a new floor. Saving money on the floors will allow us to spend money on bikes, barbells, other gear we need). I feel good about where the gym will be by the end of this week to go back to charging members. If you want to request a longer hold after that date, please let me know.
Community Workday #2: The next opportunity for folks to help out will be this coming Saturday, October 19. We’ll work for one hour after the 9:30 community wod. So, 9:30 workout. 10:30-11:30 work session. Hard stop at 11:30 for those that want to help out. This will be basic cleaning, clearing brush, maybe lots of floor work (gloves, boots, grungy clothes needed).
Wednesday Class Schedule
7:30 AM and 5:30 PM
Please RSVP on Zen Planner (if you’ve requested your membership hold to be removed, you can do this)
Text/email Ben at 828.772.7115 - ben@pisgahfitness.com
Warm-Up
3 minutes of jogging, biking or rowing -then-
3 rounds, not for time, of:
20 seconds of lateral banded steps
10 mt of high knees
10 mt of butt kicks
5-7 good morning, empty barbell
5-7 bent over rows, empty barbell
100 mt run, increase acceleration each time
60 seconds rest
Skill
Rowing work
WOD
10 rounds, each round for time, of:
Row, 250/200 m
Rest as needed between each round.
Athlete Instructions
Goals
Super Fitness Robot time / rounds: 45 secs or less per interval
More Likely time / rounds: (consider scaling if this seems unrealistic) 60 secs or less per interval
Other Equipment Conversions: Replace each 250/200m of rowing with 200m of running, 600/400m on the Echo Bike, Assault bike
Movement Demos
Cool Down
Calves & Foam Rolling
Straddle Stretch
Hold 1-2 minutes.
“No Equipment” WOD
Run 5k (or 30:00)