Saturday, October 19
“In an increasingly distractible world, we’re slowly losing the ability to sit with our thoughts and experiences. When our inner self becomes foreign, we become hyperreactive to anything it says.”
― Steve Magness, Do Hard Things: Why We Get Resilience Wrong and the Surprising Science of Real Toughness
Gym Update
I will turn memberships back on and remove all holds this coming Monday, October 21. 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 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).
Saturday 9:30AM Community WOD
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
2 minutes of easy jogging, biking or rowing -then-
2 sets, not for time, of:
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
7 sit-ups, v-ups or hollow rocks 100m run (increase pace each set)
60 seconds of rest
WOD
Individual Version: As written
Partner Version: As written, alternate rounds (Partner A does a round while B rests. B does the next round while A rests, and so on.)
Part I
3 rounds for time of:
Run, 600 m
15 L/15 R Kettlebell Snatches, pick load
Athlete Instructions
Kettlebell Snatch- Ideally, you have to break them up once.
Rest 3 mins before next part..
Part II
3 rounds for time of:
Run, 400 m
15 Pull-ups (Banded, Assisted, Ring Rows, Bent Over Rows)
Athlete Instructions
Rest 3 mins before next part..
Part III
3 rounds for time of:
Run, 200 m
15 Toes-to-bars (V-Ups, Knee Raises)
Cool Down
Wall Stretch, Leg Hold
1-2 minutes per side.
Glute Stretch Hold
1-2 minutes per side.
Cool Down
Hamstring Stretch Hold 1-2 minutes per side.
Calves & Foam Rolling
Cobra Stretch - abs 1-2 minutes