WOD - Class Programming
Wednesday, September 22
Pisgah Kids: 3:45pm
Skill: -
Strength:
Gymnastics Strength (15 of 20)
Pull-Up:
Ring Lat Pressdowns 3x6-8
Pause Ring Rows 5x5
Scap Pull-Ups 4x10
Muscle-Up:
Banded Seated Ring Muscle-Ups 3x10
Bottom of Push-Up Hold: Accumulate :90
Strict Ring Dips 3x5
WOD:
In 5 mins, for max reps of:
18 Power Cleans, 95/65 Rx+: 135/95 lbs
15 Front Squats, 95/65 Rx+: 135/95 lbs
12 Push Jerks, 95/65 Rx+: 135/95 lbs
9 Power Snatches, 95/65 Rx+: 135/95 lbs
max reps in remaining time Thrusters, 95/65 Rx+: 135/95 lbs
Mobility:
Lying pec
Puppy dog
Tuesday, September 21
Rebuild: 12pm (programming below)
XT Strength: 5:30pm (programming below)
Group Fitness: 6:30 and 7:30a, 4:30p
Group Fitness Programming:
Skill: Double Unders
Strength: -
WOD:
For time:
Run, 800 m
150 Double Unders (300 singles)
Run, 800 m
50 Burpee Box Jump Overs, 24/20 in
Run, 800 m
Rebuild:
A1) 10-14 BB Bent Over Rows (@30X1)
A2) 10-14 (5-7 L/5-7 R) Weighted Single Leg Glute Bridges (30X1), pick load
B1) 21 Seated Banded Abductions
B2) 28 Banded Pull Aparts
B3) 10x 1-1-2 Dumbbell Bench Press, pick load
XT Strength:
Bench Press: 4x5
Overhead Squat 4x5
Russian KB Swing 4x10
Bounding 4x10
Core: L-Sits/L-Hang (3x:20/each), Russian Twists 3x20
Monday, September 20
Announcements:
First, I want to officially welcome Jacob DeRossett to the Pisgah coaching staff. Jacob holds a CrossFit Level 2 coaching certificate, is a former affiliate owner, and has multiple years worth of CrossFit coaching background. He also has done personal training, virtual coaching, and currently specializes in kettlebell training and coaching. Jacob shadowed and led multiple classes over the last couple weeks, and comes highly recommended from former Pisgah co-owner Derrick Mason, and others. Jacob is on the schedule to lead classes on Tuesday and Thursday afternoons, and will lead all the sessions this weekend. Please make Jacob feel welcome as we integrate him into our community. Welcome, Coach Jacob!
Final reminder about Coach Mark’s snatch clinic happening Monday night, 6:30. All levels welcome and encouraged to attend! Please RSVP on the site or app to let Mark best prepare for the session. Thanks!
Found this great slow-motion clean and jerk video I wanted to share. We’ll be doing plenty of cleans this week! Slow-Motion Clean and Jerk
We’re starting the week with a 5RM Back Squat test and an old-school CrossFit benchmark that we do a couple times/year….”Helen.” Two solid opportunities to see where we are, progress we have made, and learn more about what we can focus on moving forward.
Pisgah Kids: 3:45pm
Group Fitness Programming:
Skill: Squat Therapy/Remediation (bodyweight first, then back squat)
Strength:
Back Squat 15min to find 5RM
WOD:
“Helen”
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings 53/35
12 Pull-ups
Mobility: Quads/Lower Half
Sunday, September 19
Reminder: Monday night Snatch workshop with Coach Mark 6:30pm
XT Strength 9a
Open Gym 10a
XT Strength Programming:
Hang Clean 4x5
Push Press 4x5
Front Squat 4x5
Deadlift 4x5
Weighted Planks 4x:45
Saturday, September 18
Reminder: Monday night Snatch workshop with Coach Mark 6:30pm
Saturday Schedule: Rebuild 8:30a, Community WOD 9:30a
Rebuild Programming:
A1) Shrimp Squat 4x10 (5/each leg) @3011
A2) Alternating Renegade Rows 4x10 @2020
B1) Kneeling Slasher to Halo 4x10
B2) Shoulder Scarecrow 4x10
If time: Kneeling KB Lift 4x5/each @2020
Community WOD Programming:
For time:
Complete the following with a partner. One working at a time while the other rests. Alternate as needed, but do not share movements:
Partner 1:
50 each of:
Box Jumps (24/20)
KB Swings (53/35)
Ab-Mat Situps
Deadlifts (155/115)
Burpees
Partner 2:
50 each of:
Pull-Ups
Overhead Lunges (45/25)
Hand-release Push-Ups
Wallballs (20/14)
Double Unders (100 singles)
Buy-in and Cash-out: 400m partner odd object run. Teams run together, one athlete holding odd object (bumper plate, dball, medball, etc.).
Friday, September 17
Weekend Schedule:
Saturday - Rebuild 8:30a, Community WOD 9:30a (all are welcome, no cost for non-members! Back to partner WOD this week…)
Sunday - XT Strength 9a, Open Gym 10a
Friday Group Fitness Programming:
Skill: Kipping Pull-Ups
Gymnastics Strength (14 of 20)
Pull-Up:
Toe-Spot Strict 5x6 (if you have any strict pull-ups, do those first. If/when you hit failure, use the toe spot for the remaining reps.)
Chin-Over-Bar Hold Accumulate :45
Banded Single Arm Lat Pulldowns 3x8R/8L
Muscle-Up:
Top Ring Transitions 3x10 (complete 5-10 strict ring dips after 10th transition)
Hollow Hold Accumulate :90
Chest-to-Ring Strict Pull-Ups 5x6 (If you have any chest-to-rings, do those. If you hit failure before 6 reps, use ring to chin pull-ups and/or strict chest to bar or chin over bar pull-ups to make up the difference. Use false grip when on the rings.)
WOD:
For time:
40/30 Assault bike calories
40 burpee pull-ups
Mobility: Banded shoulders
Thursday, September 16
Next Monday, September 20, we’re excited to start offering long-form skill session/workshops led by Coach Mark. We’re starting next week with a Snatch clinic, and Mark will focus on a different movement each week. We’re excited to spend more time on movements that require longer, more technical development. No WOD, just skills, drills, maybe some strength work. 6:30pm. Free for members. Non-members $20. Sessions will start at 6:30pm and run for 1 hour. Signups on the app or website per usual! We’ll cap at 14.
Monday, 9/27: Clean and Jerk
Monday, 10/4: TBA. Let us know what you’d like here!
Monday, 10/11: TBA. Let us know what you’d like here!
Thursday:
Group Fitness: 6:30a, 7:30a, 12p
Open Gym: 4:30p
Rebuild: 5:30p
Group Fitness Programming:
Skill: Split Jerk
Strength:
1x (1 Pause Split Jerk + 1 Split Jerk)
1x (1 Pause Split Jerk + 1 Split Jerk)
1x (1 Pause Split Jerk + 1 Split Jerk)
Then:
1 Split Jerk EMOM for 5:00 (heaviest)
WOD:
For time:
21 KB Swings (53/35) Rx+: 70/53
21 Hand-release push-ups
1 Post Run
15 KB Swings
15 HRPU
1 Post Run
9 KB
9 HRPU
1 Post Run
Mobility: Couch/Shoulders
Rebuild:
A1) Dual KB Front Squat x 12-16 @20x1
A2) Landmine 180 Twists x 12-16
B1) Dual KB Front Rack Step Down x 12-16 @2020
B2) Dual DB bicep curl and press x 12-16
Wednesday, September 15
Pisgah Kids: 3:45p
Skill: Double Unders
WODA: 8:00 clock
800m Run, in remaining time AMRAP of:
30 Double Unders (60 singles)
15 Thrusters 75/55
Rest 4:00
WODB: 8:00 clock
800m Run, in remaining time AMRAP of:
30 Double Unders (60 singles)
15 Overhead Squats 75/55
Strength (after WOD):
For Quality:
4 Rounds
6 weighted abmat sit-ups (heaviest weight)
12 weighted abmat sit-ups (lighter weight)
15 abmat situps (no weight)
Mobility: hamstrings/calves
Tuesday, September 14
Group Fitness: 6:30a, 7:30a, 4:30p
Rebuild: 12pm
XT: 5:30pm
Group Fitness Programming:
Skill: Handstand Hold/Push-Ups
Strength: Gymnastics Strength (Day 13 of 20)
Pull-Up:
Hollow Hold 3x:20 (feeling stronger? Push these holds to :25 or :30 each!)
Banded Strict Pull-Up 3x8 (if you have any strict pull-ups, do those first. If/when you hit failure, use the band for the remaining reps. Be extra intentional not to bounce in bottom of movement.)
Ring Rows 4x 6-8 (make these HARD. You should be getting slightly flatter with these, increasing the intensity of each rep)
Muscle-Up:
False Grip Active Ring Hold 3xME (compare to days 4, 7, and 10!)
Feet elevated Ring Rows 3x5
Banded Lat Pressdowns 3x12
WOD:
AMRAP 10
15/12 Row Calories
3 Power Clean (115/85) Rx+: 135/95
15/12 Row Calories
6 Power Clean
…repeat the row and increase the clean reps by 3 until the AMRAP ends.
Mobility: hip flexors/IT
Rebuild
A1) Single Arm KB OHS x6/each @3011
A2) Deficit Landmine Single Leg RDL x6/each @3011
B1) Barbell Prone Row x12-15 @2020
B2) Alternating DB Strict Press x 12-16 @ 30x1
If time: Cosmonaut Situps (3x10/each), Russian Twists 3x20
XT Strength:
Hang Power Snatch: 3x5 (these will be Cleans for athletes that came to Group Fitness on Monday)
Overhead Squat 3x5
Back Squat 3x5
Single leg “box” jump 3x5/each
If time: Cosmonaut Situps (3x10/each), Russian Twists 3x20
Monday, September 13
Hi all, hope you enjoyed the incredible weather this weekend! We’re excited about this week for a few reasons.
Coach Mark returns from a 3-week vacation and will be resuming coaching on Tuesday morning. And….Mark will be coaching a larger class load moving forward than pre-vacation, so we’re very excited to have the chance to learn from Mark more. Of my many years in CrossFit, he’s one of the best coaches I’ve had the chance to be around, so we’re lucky to have him.
Many of you by now have met Coach Jacob Derossett. Jacob is relatively new to Asheville (from Bowling Green, KY), a former CrossFit affiliate owner, and veteran coach. Jacob has been shadowing classes this past week and led most of Sunday’s XT Strength class. He’ll be leading the Tuesday 4:30pm class as we work on potentially on-boarding Jacob to a staff position with us. If you haven’t yet, come meet Jacob and take a class with him!
Lastly, I’m thrilled that Hayette has been helping with the Tuesday evening XT Strength class at 5:30pm. Hayette has earned CrossFit and CSCS certs and used to lead many classes back in the day at then-CrossFit Pisgah. She’s been a huge help on Tuesday nights and is now taking the lead on that class. Definitely come by and take the Tuesday night XT class if you haven’t had a chance yet!
I hit a roadblock with our merch, but am pursuing another option. With the added coaching help coming online this week, I hope to make a big push on this. Apologies for the delay!
Normal week ahead schedule-wise…
Pisgah Kids 3:45pm
Group Fitness Programming:
Skill/Strength:
Hang Power Snatch 3-3-3 (Beginners, we’re staying LIGHT and using this as a longer skill session. Intermediate/Advanced: we’ll push the weight here assuming solid technique)
Low Hang Power Snatch 2-2-2
Power Snatch 1-1-1
Hang Power Snatches- knee level
Low Hang Power Snatches- shin level
Complete sets every 1:30 for 13:30.
WOD:
4 Rounds for Time (30:00 Cap)
400m Run
16 Air Squats (Rx+ Alternating Pistols)
12 TTB (V-Ups)
10 Bar Facing Burpee (Burpees)
8 Snatches (95/65) (Rx+: 135/95)
Mobility:
Foam Roll
Sunday, September 12
XT Strength 9A, Open Gym 10A
XT Strength:
DB Romanian Dead Lift 3x12
KB Swing (American) 3x24
Goblet Squat 3x15
Alt Jump Lunges 3x10
Cash-Out: Turkish Getups 10x1 Alternating
Saturday, September 11
Hey, all. It’s September 11, the 20th anniversary of the 9/11 attacks. I’ve linked a pretty remarkable, non-political piece of journalism about that awful morning. Click the link, then the .pdf icon to access, if you care to read it.
“The Falling Man” - Tom Junod - Esquire Magazine
I’m grateful that we’re in Asheville together and we have this gym community. We have the opportunity, and responsibility, to create something positive and powerful each class, each day. This is how we change the world! Hopefully, we live today in a way that honors those that lost their lives that morning.
So, here we go…today:
Rebuild 8:30, Community WOD 9:30
ReBuild Programming:
A1) Dual KB Hollow Flutter Kicks 3x:33
A2) Dual KB Cross Body Carry 3x50m
B1) SA DB Torso Row 3x6-8/each
B2) DB Overhead Tricep Ext 3x10-12
If Time: Side Planks 3x:30/each
Community WOD Programming:
Beer City Beatdown - WOD3
3-person teams
4 Rounds for time
Team 400m run (all members together)
50 Front Squat (135/95)
40/30 Row Cal
One athlete working on front squats, another on rower. Teams can rotate athletes on/off any movement at any time.
BCB - WOD2
AMRAP 12
7 C2B Pull-Ups (Pull-Ups to Ring Row)
7 HSPU (Shoulder to Overhead 115/65)
7 Hang Clean 155/105 (115/65)
Max Cal Bike
One athlete will complete a round while another is on bike. Athlete must complete the pull-ups/HSPU/Hang Clean round before rotating off. Teams will have 2 scores, a score for reps completed in the AMRAP and another for bike calories. Teams can rotate on the bike as often as they’d like.
Friday, September 10
It’s Friday and the weekend! Our schedule is normal:
Saturday: Rebuild 8:30AM, Community WOD 9:30AM (we’ll be testing out some of the upcoming Beer City Beatdown competition WODs! 3-person teams…)
Sunday: XT Strength 9AM, Open Gym 10AM
Friday Group Fitness Programming:
Strength A: Gymnastics Strength Day 12
Pull-Up:
Active Bar Hang Accumulate :90-:120
Hollow Hold 3x:20
Segmented Ring Row 3x10
Muscle-Up:
Toe Spot Ring MU 3x5
Banded PVC Hollow Lat Press Downs 3x8
Ring Support Hold 3x:30
Strength B:
Deadlift 5x5
WOD:
Tabata Row for Calories (:20 on/:10 off x 8)
5:00 Rest
3 Rounds For Quality
DB Front Rack Walking Lunge 50ft
10 Manmakers
Thursday, September 9
Strength: Back Squat 10-8—6
WOD:
“Filthy Fifty”
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/26)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions (We’ll do Good Mornings here, 45/35)
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders (100 Singles)
Rebuild Programming:
A1) Inverted Biceps Row 3x10-12 @ 30x1
A2) Dual KB Cross Body Split Squat 3x6-8/each @2020
B1) SA Rack Arnold Press 3x6-8/each @30x1
B2) Supinated grip DL 3x10-12 @2020
Wednesday, September 8
Hey everyone!
Anna Beth (“AB”) runs High Noon Coffee Roasters here in town and we’re excited to be brewing some of her product up front. Definitely try some and reach out to High Noon to get your own!
First Kids class today! 3:45pm
Group Fitness Programming:
Skill:
Snatch
Strength:
Bench 10-8-6
WOD:
AMRAP 12
2 Power Snatch 115/85 (Rx+: 155/105 lbs)
4 Power Clean 115/85 (Rx+: 155/105 lbs)
60 Double Under (120 Singles)
Tuesday, September 7
Hope everyone had a great weekend! We’re back at it…
Rebuild 12pm (programming below)
XT Strength 5:30pm (programming below)
Group Fitness Classes
Warm Up + Skill: Rowing Pick Drill
Gymnastics Strength (Day 11 of 20):
Pull-Up:
Toe Spot Strict Pull Ups +Negatives - 5x5
SA DB Bent Over Row 4x24
Muscle-Up:
Top Ring Transitions 3x10
Segmented Ring Row 3x10
WOD:
For Time:
20 Pull-Ups (Jumping Pull-Ups) (Rx+: 10 Bar Muscle-Ups)
100 Squats
20 Pull-Ups (Jumping Pull-Ups) (Rx+: 10 Bar Muscle-Ups)
100 Row Cal
Mobility: Shoulders
Rebuild:
A1) Front Rack Cossack Squats 8-10 reps @ 30x1
A2) SA KB Z Press 8-10 @ 30x1
B1) Glute bride SA Bench Press 8-10/side @ 2020
B2) SA KB Crossbody RDL 8-10/side @ 30x1
Core Finisher (if time)
XT Strength:
Warm-Up: Dot Drill
Hang Clean 3x5
DL 3x5
Split Squat 3x5/each
Sit-Ups 3x25
Core: Windshield Wipers 4x:30/:30
Monday, September 6
We’re closed Monday for Labor Day. However, I’ve written a bodyweight WOD that anyone can do that requires no equipment if you want to get something in.
Otherwise, I hope everyone enjoys the day, gets some outside time in and, hopefully, a little rest. After the WOD, scroll down and see a couple announcements from our members. If you ever have something you want to share with our community, send to me and I’ll gladly include.
Normal week ahead of classes, starting on Tuesday.
K-5 kids class launches on Wednesday (3:45-4:30). Last call for any kids that want to jump in on this!
Monday Bodyweight WOD:
Ok, there are 2 workouts here. You can pick one or do them both. Doing both will take about 20 minutes. Make sure you take time to warm-up! Also, invite someone around you to do this with you!
AMRAP 10
25 Burpees
Max Rep Pushups
Rest 5:00
3 Rounds for Time
10 Jumping Alternating Lunges
20 Plank Shoulder Taps
10 Broad Jumps
Notes: On the first AMRAP, find a pace that allows you to work through the burpees with limited/no breaks. Take a breather after your last burpee and hit as many pushups as you can, until you reach failure. Feel free to use a pushup modification (knees, partial range of motion, incline pushup to a bench or table) here. After you hit pushup failure, you go BACK TO BURPEES, and repeat the 25 burpee reps/pushups until failure couplet until 10 minutes is up.
From Imani Hamilton:
Imani runs Hello Bright Cleaning and is looking for employees. She starts at living wage and offers on-the-job training and opportunities for pay increases after an orientation period. If you know of someone reliable and hard-working looking for work, refer them to the website. Thanks!
From Beth Silverman:
Join Lotus Campaign for a virtual conversation about eviction prevention and homelessness in America. The candid discussion will feature Matthew Desmond, Professor of Sociology at Princeton University and author of Evicted, Poverty and Profit in the American City. The program will also feature a local panel with leaders in the nonprofit, healthcare, real estate, and advocacy spaces -- Bill Green (Ginkgo Residential), Carol Hardison (Crisis Assistance Ministry), Don Jonas (Atrium Health), and Chef Samone Lett (Food Network Star and Advocate)) – to create a community-based conversation. To RSVP please use the following link -- https://www.greenvelope.com/event/Candid-Conversation-about-eviction-prevention-and-homelessness
Sunday, September 5
XT Strength: 9am
Open Gym: 10am
Reminder: Closed Monday for Labor Day
XT Strength Programming:
Front Squat 4x5
Snatch Pull 4x5
Snatch 4x5
Push Press 4x5
Core: L-Sits/Hangs: 4x:20/:30
Pisgah Fitness Fantasy Football Sign-Ups HERE. Live draft is Monday night 8PM.
Saturday, September 4
“Stronger Body, Stronger Mind: The connection between exercise and mental health”
Pisgah (Fantasy) Football League: Click THIS LINK to register. All are welcome. Draft is Monday Night 8:00pm!
Announcements:
We have water again! Showers, toilets, water bottle refiller, coffee, all back online. Thanks for being patient as we navigated that one.
Saturday: Rebuild 8:30a, Community WOD 9:30a
Rebuild Programming:
A1. Landmine Zercher Curtsy squat; 3011 x 6/leg x 3 sets
A2. Farmers Press; 20X1; 6-8/arm; rest 50sec x 3 Sets
B1. Banded KB Pull-Over; 2020; 10-12reps; rest 50sec x 3 Sets
B2. Barbell Reverse Curl; 2021; 8-10reps; rest 50sec x 3 Sets
Core: Weighted V-Ups 3x :45on/:30off
Community WOD Programming:
3 person teams
AMRAP 15
Farmers Carry (dual KB) - 1 building lap - 1 athlete is always on a farmers carry. Teams can alternate athletes on the carry any way they wish. Other 2 athletes are completing rounds of the following, with any split. Only 1 of those 2 athletes will be working at a time.
10 Single Arm DB Shoulder to Overhead
10 Single Arm DB Overhead Squat
3 min Rest
AMRAP 12 - 3 person
Post Run (Alt) - 1 athlete is always on a post run. Teams can alternate athletes on the run any way they wish. Other 2 athletes are completing rounds of the following, with any split. Only 1 of those 2 athletes will be working at a time.
40 Russian Twists
10 KB Goblet Lunge (heavy…make these tough!)
Friday, September 3
Weekend Schedule:
It’s a 3-day weekend for many of us, which is exciting. We have a normal Saturday and Sunday schedule. We will be closed on Monday for the Labor Day holiday.
Saturday: 8:30a Rebuild, 9:30a Community WOD (3-person team workout this time!)
Sunday: 9a XT, 10a Open Gym
Monday: Closed
September Birthdays:
Niki Fortin - Sep 8
Garrison Stephens - Sep 14
Amanda Bell - Sep 28
Skill: Pistols
Gymnastics Strength Day 10 (halfway through our program!)
Pull-Up:
Active Bar Hang: 3x :35
Feet Elevated Ring Rows: 4x8
Side Planks: 3x:30/each side
Muscle-Up:
False Grip Active Ring Hang: 3x ME
Toe-Spot Chest-to-Ring Pull-Ups: 3x8
Strict Ring Dips: Accumulate 15 reps
WOD:
AMRAP 3
Wall Balls (20/14)
Rest 2:00
AMRAP 6
50 Double-Under (100 Singles)
25 Sit-Up
Rest 2:00
AMRAP 3
Wall Balls (20/14)
Athletes will have 3 scores (1st Wallball AMRAP, DU/Situp AMRAP, and 2nd Wallball AMRAP).