Monday, December 1
"We have two lives, and the second one begins when we realize we only have one." -
Confucius
Announcements
Back to normal schedule this week. Let’s get it!
Asheville Poverty Initiative will host a “Community Celebration” on Thurs., Dec. 4 at One World West on Haywood Road. Music, art, raffle, food, etc. Bring it! More details HERE.
We’re replacing the lighting inside the building this Tuesday. This will happen mostly in the morning and into early afternoon. The gym will be available for Open Gym, please just give our lighting professionals PLENTY of space for their safety, and yours.
Warm-up (NTE 10’)
3 Rounds, not for time, of:
1 minute of jogging, biking or rowing
20 seconds of lateral banded steps
5 hip & back extensions
10 sit-ups or hollow rocks
30 seconds of foam rolling your lats or passive bar hang (the goal is to feel a nice stretch in your lats)
5 front squats with two seconds pause in the bottom position
Strength/Skill
Spend 15-20 min working up to a heavy Bench Press 1RM.
WOD
For time:
Run, 400 m
36 GHD Sit-ups (V-Ups)
12 Front Squats, 185/135 lbs (or 60% 1RM)
24 GHD Sit-ups
8 Front Squats, 185/135 lbs
12 GHD Sit-ups
4 Front Squats, 185/135 lbs
Run, 400 m
Athlete Instructions
Other Equipment Conversions
Replace each 400m of running with 1200m on the Echo Bike, 500m on the Concept 2 rower,
Goals
Super Fitness Robot time / rounds:
12:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
18:00
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Stretch, Leg
Hold 1-2 minutes per side.