Monday, June 13
Ok, team...few announcements this week:
1. First, congrats to all of our educators on finishing out another school year. We appreciate the work you do each day! Now, enjoy your summer!!
2. Congrats also to our own coach-in-training Kay Kelley! She's nearing the end of her internship at Pisgah and solo-led her first two classes on Saturday. Awesome work, Kay.
3. We're excited to announce that we're going to pilot a new strength class on Thursdays at 4:30pm. Coach Jacob will be leading and programming the class, which is called "Strength Focus." Any one can take the class with their normal memberships and you sign up like you would for any PF session. Here's a description from Coach Jacob:
"Strength Focus seeks to build strength by training the “Skill” of strength, through stability snd high tension drills. A particular focus will be on learning to integrate the body and use it as one piece. If you don’t want to get bulky, but want a vice grip for a hand, this is the class for you. "
The class will be strength-only, like XT and Rebuild, so athletes can pair the session with the 5:30pm Group Fitness class for a supercharged strength+conditioning combo!
4. Our Friday 5:30pm class struggles during the summer, understandably, as people are out and traveling and enjoying mountains and friends and all the things. We're happy to keep posting the class on the schedule, but it really needs 3+ folks consistently to keep on the schedule. So...if you want the class to stay, please RSVP as early as you can and attend. Otherwise, we'll probably drop until the fall.
5. Coach Dana is hosting a summer solstice gathering at his amazing farm. I can tell you these are big, fun, super positive, and family-friendly events. Dana wanted to extend an invite to his Pisgah family, and sent the following info:
"Hey, hey Fam! It’s hard to believe but the summer solstice is approaching fast! We will be hosting our Solstice Gathering again this year and we can’t wait to see you on Saturday, June 25 3pm till?! We have Chalwa coming out to play again as well as our friend Sun Yata mixing up some good tunes and good vibes 😎.
Sticking with tradition, this is a potluck feast! We provide meat for the grill and y’all just bring a side to share! Please also BYOB (bring your own beverages 😉) We have a suggested donation of $10 can use Venmo- @Dana-Rider or cash (helps cover music and food ) If you can’t swing the money, please come anyway, if you wanna toss in a little extra, that’s always appreciated 🙏🏽 Other things you may want to bring are your swimsuit, maybe an inner tube for the creek, and some natural materials (petals, pods, leaves) to add to collaborative mandala project if that interests you! Also, feel free to invite friends! We just ask that they also bring a dish to share so the potluck magic works! Camping welcome! Also, NO DOGS. We know most of you have furry friends, but this is a working farm with an assortment of animals. Can’t wait to see everyone! Love y’all!
45 Sandymush Creek Rd Leicester"
Ok...that should get us through the week!
Now...an epic bodyweight hero WOD to get us started. Get some!
STRENGTH
Pull-up/Muscle-Up Day 17 of 20
Strict Pull-up - Skill A:
Hollow Hold 1x 60 secs
Accumulate 60 secs. This is our 3rd go at a 60 sec hollow hold. Test yourself. Get this in as few sets as possible, but stay hollow!
Strict Pull-up - Skill B:
Banded PVC Lat Press Downs : 5x10
Banded PVC Lat Press Downs 5x10 Rest as needed between sets.
If you haven't increased your band resistance yet, let's try it today. We have more sets than Day 1 and Day 9, but the sets are smaller. Press down fast, stay controlled on the way back up, and keep your arms locked out.
Strict Pull-up - Skill C:
Toe Spot Strict Pull-ups : 5x6
Toe Spot Strict Pull-ups 5x6
Your last toe spot pull-ups of the program! Keep the assist minimal, and (if you can) lower the box to make things more challenging.
Strict Ring Muscle-up Day 17/20 -
Strict Ring Muscle-up - Skill A:
Top Ring Transitions 3x10
This will be our last time working with this drill. Take your time through these sets. Keep the rings in close and rib cage down.
Strict Ring Muscle-up - Skill B:
Toe Spot Ring Muscle-ups : 3x6
Toe Spot Ring Muscle-ups 3x6
Use as much leg assistance as needed. Focus on keeping the hollow position and eyes forward at all times.
WOD
“Loredo”
6 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run, 400 m
30:00 Cap (Modify/reduce reps as needed. Need to finish each round in 5 min or less to beat the cap)
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.