Monday, October 11

“Caught Adrift” by Rob Shaul

“Why Use a Training Log” - CrossFit Journal (2011). This is dated, but may nudge some of you to start tracking your data, which we recommend as a way to support progress, highlight strengths and weaknesses, and best use your time in the gym.

Last day for member survey. We’re pulling it down tonight. Click HERE if you haven’t yet. Please and thanks!

Snatch Clinic/Practice tonight with Coach Mark! 6:30pm

Beginning this Thursday, we’re changing the 4:30pm Open Gym into a Group Fitness/WOD class. We’ll keep Rebuild at 5:30pm for now, but hopefully this allows an afternoon option for those that prefer the Group Fitness class.

Pisgah Kids: 3:45pm

Skill:

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Strength:

Gymnastics Strength (19 of 20)

Pull-Up:

5 Toe Spot Strict Pull-up + Negatives: Every 2 mins for 10 mins.

Negative = 3 secs Your final pull-ups before your strict pull-up retest on Day 20. Initiate each pull with your lats and hold the top for 1 sec each. If not already scheduled, consider taking a rest day tomorrow before attempting your strict pull-up retest.

Single Arm Dumbbell Bent Over Row 24-24-24-24

Use the heaviest weight you can for each set. Rest as needed between sets. 4x10-12 L/10-12 R Same reps as Day 11. Increase the load if possible. Your goal is to make contact with the dumbbell between your rib cage and hip. Squeeze the shoulder blade at the top of the pull. Bonus points if you can hold the DB at the top of the pull for 1 sec each time.

Muscle-Up:

Banded Single Arm Lat Pull Downs 3x20

Rest as needed between sets. 3x10 L/10 R Use a lighter band for these today and focus on really driving the elbow down. Rib cage stays down and brace tight throughout.

Band Tricep Extensions 3x20 Rest as needed between sets.

Use a lighter band on these sets and focus on full lockout.

WOD:

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Kettlebell Swing, 53/35

Goblet Squat, 53/35

Push-up