Tuesday, October 13
announcements
Check out our latest community member profile featuring Hannah Arwe! She talks about coming over to CFP from Asheville Fit Tribe, CrossFitting while pregnant, and discovering that CrossFit isn’t the exclusive cult that it can sometimes be portrayed to be. Thanks, Hannah! See the full interview below the WOD posting!
Ben’s excited to be back in town and back at CFP! He’ll coach Wed, Thur, Fri 7am this week.
Reminder: Jess Tripp is visiting Tuesday at 8:30 am to lead a free 30-min workshop after our 730am class. More info HERE. Be sure to make this one if you’re able!
rx
20 rounds for time of:
21 double-unders
7 burpees
– At 0:00 and 10:00, complete a 500-m row.
Score: Total time
intermediate
20 rounds for time of:
10 double-unders
5 burpees
– At 0:00 and 10:00, complete a 500-m row.
Score: Total time
beginner
20 rounds for time of:
15 single-unders
3 burpees
– At 0:00 and 10:00, complete a 300-m row.
Score: Total time
Intended Stimulus
18:00-23:00.
Rows in under 2:30.
Double-unders in under :15.
Burpees in under :30.
High-volume conditioning workout with a format that keeps the pace challenging from the start.
Videos
Skill Work
Rest, stretch, recover.
Community Member Profile: Hannah Arwe
BW: Hannah, how long have you been coming to Pisgah?
HA: I think since May. So is that, like, almost 6 months?
BW: And where were you working out before you came here?
HA: I was with Asheville Fit Tribe.
BW: So we've been lucky to have a crew from Fit Tribe move over here. Can you talk about that experience? What was cool about it? What was scary about it?
HA: Well, Fit Tribe was amazing, Preston (Fit Tribe’s former head coach) is great, and we were all incredibly devastated when he left, even though we understood. And, yeah, it was hard. I mean, it's a very unique community, so it was sort of like, okay, now we have to join like a real gym (laughs). Like, what's that going to be like? He was the one who said, you know, that CrossFit Pisgah is a good option.
I think as soon as I came, I felt really like, I don't know, my conception of CrossFit was definitely not what this is. Like, it's very…there's like a big stereotype around CrossFit. But it's just very welcoming and chill here, and I don't feel, like, pressured in any way. But it’s also very different from Fit Tribe, and it was cool to do something different from what I’d been doing, which, yeah, feels like a good learning opportunity.
BW: And your husband Kevin also comes- how's that sharing a gym membership?
HA: We've been going to the same place to work out for a little while now, and it's nice. I mean, we both wish we could come more if we didn't have to trade off childcare, but yeah, it's nice to be doing it together.
BW: Speaking of children, you're pregnant! So how many weeks? How far long are you?
HA: I'm 38.5 weeks. Our due date is October 23rd.
BW: Okay. So how is it working out being pregnant? Most people would have stopped working out a long time ago? Why do you keep doing it?
HA: Well, I did not really work out in my 1st pregnancy. I hadn't done any kind of strength training then, and going into this pregnancy, I was already working out a lot and felt so much stronger. I found strength training postpartum after my 1st, and it really eliminated a lot of pain and discomfort that I had. And so I wanted to keep doing that. And I was a little bit cocky that as long as I just kept working out, it would be an easy pregnancy (laughs). And that was not true at all. But I still feel a lot better when I'm moving, and some of the times I feel the best while pregnant is when I’m working out.
BW: What goals do you have in mind for before the baby or after?
HA: Like, workout goals? Yeah, I've definitely had to backtrack from goals during the pregnancy. Every week, I can kind of do less, so that's been hard. But I am excited. Like, I can see the things that I want to work on after. I've never been able to do a pull-up or, like, any kind of bar stuff. That became less attainable as the pregnancy went on, but I still want to try to achieve it at some point after. And then just more weight on the barbell. We weren't doing barbells at Fit Tribe, but I was really increasing dumbbell weight while I was doing that, and that felt really good.
So, yeah, just being able to- I think being able to push myself more. It's hard to know how much to push these days, and I miss being able to do that.
BW: Do you have any sense of when you'll be able to restart training after the baby?
HA: That's a good question. I mean, there's no, like, hard and fast rule. I know last time, you know, it's, like, six weeks or whatever before you really are supposed to do anything. But it's not actually a strict science. I go to pelvic floor PT, which helps a lot. I found that really helpful the first time, like understanding how to rebuild your core. So, I'm already doing that and will keep doing that. I plan to come as soon as I feel, like, have the desire to, even if I'm doing very little, just to keep the consistency.
BW: Awesome. Anything else about your experience so far at Pisgah that comes to mind that you want to share?
HA: Let's see. I really appreciate that it's a very financially welcoming community, too, and I didn't find that at any other gyms I looked at; like, everything was more expensive and less flexible in terms of, you know, doing what works for you. (Pisgah says) “Here are some recommendations, but you know, everyone's at a different point.” I think that's really important, and I don't think that's super common in the gym world. So, I really appreciate that. Just the mentality of bringing exercise and CrossFit to anyone who has the desire and wants to move their bodies and having it not be, like, a cult that is kind of closed off, which I think a lot of people have that conception of CrossFit. I've felt it's not the same as Fit Tribe, but in terms of the community, feeling excited to come, be part of this group, and spend time here, it's very much the same. So I'm really grateful.