Monday, February 3
Pride makes us artificial and humility makes us real.
Updates:
We’ve had BIG Monday night 5:30pm classes since the new year. This is GREAT. We have a practice of capping our weekday classes at 14 to ensure athlete safety and quality of coaching at Pisgah. We plan to open up the 4:30 pm slot on Mondays to give athletes another option. We are wrapping up our time hosting our friends at Summit this month, who currently hold the 4:30 slot. If you’d like to come on Monday afternoon and see our 5:30pm is full, please just plan on coming and we will adjust our programming for the next couple weeks until we open the 4;30pm.
We’ve been honored to host Summit CrossFit these last months. They have had some construction delays at their new space, but those are nearing completion. Their last day at Pisgah, regardless of future construction developments, will be Friday, February 21. Thanks to all of you for supporting this effort since Helene!
The 21st will also be our last day on Zen Planner. We’re changing software systems to Push Press and are almost done moving our info onto that platform. You should see an email from them soon!
Warm-up
2-3x of:
1 minute of rowing, biking or jogging
5 squat jump
5 good morning
5 PVC pass-throughs (feel free to use a light band if this treats your shoulders better)
5 inchworm push-ups
5 DB Front Squat
5 DB Shoulder Press
Strength/Skill
(Before WOD)
Deadlift 2-2-2
Heavy!
Rest as needed between sets.
(After WOD)
3 rounds for max reps of:
12 L/12 R Single Arm Dumbbell Shoulder Press, pick load
max rep Push-ups
Athlete Instructions
Movement Demos
Note: the shoulder press will be light weight after the WOD. Emphasis on tempo and control. Push-ups aren’t QUITE to failure. Stop when you have a couple reps left in the tank.
WOD
10-8-6-4-2 reps, for time of:
Dumbbell Clean & Jerk, pick load
Burpee
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Hamstring Stretch
Hold 1-2 minutes per side.