“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