WOD - Class Programming
Thursday, November 25
We’re closed today.
All of us at Pisgah want to thank you for being a part of the Pisgah community.
Enjoy the holiday!
Wednesday, November 24
No Kids or Foundations class today.
Pisgah Fitness is closed tomorrow for the Thanksgiving Holiday.
Friday: 9a and 12p Group Fitness classes. 10a-12p Open Gym.
Strength A:
2x3 Jump-to-Splits, pick load
60% 1RM Jerk
Barbell on your back the whole time, quickly move feet into the split position without any upward drive.
Strength B:
Take 20 mins to find Split Jerk 1RM.
WOD:
For time:
Row, 1000 m
50 Pull-ups (40 Lateral Box Jumps)
25 Shoulder-to-Overheads, 135/95 lbs (20 DB Push Press, pick load)
Tuesday, November 23
"The Great Fitness Scam" - Outside Magazine
Check out the Whole Life Challenge, scheduled to start in mid-January. This is an event we've done a few times back in the day at Pisgah, and it's been well-received. If you're looking for a fun and engaging system to build some new habits in the new year, I recommend it. Learn more at www.wholelifechallenge.com.
2nd Rebuild strength option available for all classes
XT Strength: 5:30pm (programming below)
Group Fitness:
Strength:
Every 1:30 for 18 mins, alternating between:
6 L/6 R Kettlebell Windmills, pick load
10 Tall Box Jumps
Plank Hold, 1 min
Horse Stance Hold, 1 min
5-6 L/5-6 R Kettlebell Windmills The height of the box you use doesn’t matter, the focus should be on jumping as high as possible and landing as soft as possible. Step down off the box, reset and repeat- it should take about 55-60 secs to complete your 10 reps if done properly.
WOD:
5 rounds for time of:
15/10 Assault Bike Calories
12 Alternating Dumbbell Snatches, 50/35
XT Strength:
A)
E2M for 20:00:
1 Power Snatch + 3 Overhead Squats
B)
Every 1:30 for 18 mins, alternating between:
12 Weighted Glute Bridges
10 Tall Box Jumps
Prone Plank Hold, 1 min
Horse Stance Hold, 1 min
The height of the box you use doesn’t matter, the focus should be on jumping as high as possible and landing as soft as possible. Step down off the box, reset and repeat- it should take about 55-60 secs to complete your 10 reps if done properly.
Monday, November 22
Few announcements to begin the week:
First, we’re very excited to announce Bruce Browder as our coaching development intern. You’ll see, or may have already seen, Bruce around the gym. He’ll be shadowing classes and learning more about CrossFit and the fitness coaching profession over the next weeks, as he prepares for his CrossFit Level 1 coaching certification. Please know your support and membership at Pisgah allow our development program to happen. Thank you!
Bruce’s bio and pic can be found HERE (scroll down to the staff info).
It’s a holiday week and we have some schedule changes:
No kids or Foundations class on Wednesday.
Closed all day Thursday.
Friday we’ll have 2 classes, one at 9a and another at 12p. We’ll hold an Open Gym session from 10a-12p.
Normal weekend schedule.
All of this is updated in real-time on our Schedule page. You can always check there.
It helps all of the time, but it will be especially critical to RSVP for classes and open gym sessions this week. I’m not sure how many people will opt to use the gym this week and I’ll seek to keep our costs down and try not to have coaches travel to the gym if people aren’t planning on coming over the holiday week. We’ll generally cancel any class or Open Gym session with 0 or 1 people signed up by an hour ahead of that class. If you’re signed up, we’ll reach out and make sure you know. If you’re not signed up, we have no idea to expect you, so please check the schedule before heading to the gym to make sure we’re offering the class. Bottom line, reserving your space in classes/open gym helps you and us!
Monday:
Foundations (Cleans): 6:30pm
Pisgah Kids: 3:30pm (Open Gym), 3:45 pm (Class)
Group Fitness:
Skill:
Rope Clamp Practice (we didn’t get to this the other day!)
Strength:
-
WOD:
4 rounds for time of:
40 Air Squats
30 Kettlebell Swings, 53/35
20 Push-ups
10 Toes-to-bars (Hanging Knee Raises or V-Ups)
Run, 400 m
Sunday, November 21
XT Strength: 9a
Sotts Press 3x8
Deadlift 5-4-3-2-1
Hang Snatch 5-4-3-2-1
Single Leg Box Jump 3x6 (3/each)
Dragon Flags 3 x 5
Rower pike ups 3 x 5
Saturday, November 20
Rebuild: 8:30a
Community WOD: 9:30a
Rebuild:
A)
3 rounds for quality of:
8 Bulgarian Split Squats (4/each), pick load @32X1
Rest 1 min
20 Med Ball Hamstring Curls @2111
Rest 1 min
6 L/6 R Hollow Body Roll-to-Supermans
Rest 1 min
B)
3 rounds for quality of:
6 L Arm Suitcase Deadlifts, pick load @2111
L Arm Suitcase Carry, pick load, 100 ft
Rest 1 min
6 R Arm Suitcase Deadlifts, pick load
R Arm Suitcase Carry, pick load, 100 ft
Rest 1 min
Community WOD:
Today’s programming has 2 parts. Each part can be completed individually or as a 2-person team. If partnering, alternate movements throughout. For example, Athlete A would start with bike, while B rests. After the 1 min bike concludes, Athlete B would start pistol or goblet squats, A would rest. Athletes would alternate this way until all 3 rounds are complete.
Part 1:
3 rounds, 1 min per station, for max reps of:
Assault Bike Calorie
Rest 15 secs
Alternating Pistol Squat (Goblet)
Rest 15 secs
Push Press, 95/65 lbs (Rx+: 115/75)
Rest 15 secs
Strict Pull-up (Ring Rows)
Rest 15 secs
Dumbbell Box Step Over, 35/25 lbs, 24/20 in
Rest 1 min
5:00 rest between Parts 1 and 2.
Part 2:
Every 1 min for 12 mins, alternating between:
Shuttle Runs, 10 m
V-ups
Alternating Jumping Lunges
Friday, November 19
Skill:
Rope clamp practice
Strength:
15 min to find heavy 1-rep Front Squat
WOD:
4 rounds, 4 mins each, for max reps of:
Row, 500/400 m
15 Hand Release Push-ups
max reps in remaining time Hang Squat Snatches, 85/55 lbs (Rx+: 115/75)
Rest 1 min between each round.
Thursday, November 18
2nd Rebuild strength option available all day in lieu of WOD.
Strength:
Every 1:30 for 24 mins, alternating between:
max rep Strict Pull-ups, 1 min
12 Kettlebell Goblet Kang Squats, pick load
5 Bat Wing Extensions @3333
10 Zottman Curls, pick load @3030
Rebuild:
3 RFQ
12 Alternating SA Kettlebell Clusters, pick load @21X1
10 Single Leg Weighted Box Step Downs @2111
WOD:
For time:
50/35 Assault Bike Calories
30 Ground-to-Overheads, 115/75 lbs (Scaled: 95/65)
30 Pull-ups (Ring Rows)
Time cap: 10 mins
Wednesday, November 17
Foundations: 6:30pm (Snatch session)
Pisgah Kids: 3:30pm (open gym), 3:45pm (class)
Skill:
Row Fundamentals
Strength:
3 Jump-to-Splits, pick load Every 2 mins for 6 mins.
60% 1RM Jerk Barbell on your back the whole time, quickly move feet into the split position without any upward drive.
Split Jerk 1x2 at 70% 1RM
Split Jerk 1x2 at 70% 1RM
Split Jerk 1x2 at 70% 1RM
Split Jerk 1x2 at 70% 1RM
Split Jerk 1x2 at 75% 1RM
Split Jerk 1x2 at 75% 1RM
Split Jerk 1x2 at 75% 1RM
Rest as needed between sets.
Complete sets every 2 mins for 14 mins.
WOD:
Row 2k Time Trial (PR Day!)
Tuesday, November 16
XT Strength: 5:30pm (programming below)
2nd Rebuild strength option is available all day (in lieu of WOD).
Group Fitness:
Strength:
Every 1:30 for 18 mins, alternating between:
10 L Arm Landmine Press, pick load @21X1
10 R Arm Landmine Press, pick load
Front Body Line, 1 min (accumulate)
Kettlebell Farmers Carry, pick load, 100 ft (heavy!)
Rebuild option (replaces WOD):
3 RFQ
10 L-Seated DB Press @21X1
15 Stationary Dips @2111
10 Tempo Push-Ups (Incline) @ 3111
WOD:
3 rounds for time of:
Run, 400 m
9 Strict Handstand Push-ups (L-Seated DB Press)
15 Ring Dips (Stationary Dips)
21 Push-ups (Incline Push-ups)
XT Strength:
Shoulder Press 5-4-3-2-1
Cosmonaut Sit-ups 3 x 10 (5/each)
Bench Press 5-4-3-2-1
Bench Taps 3 x 20 (10/each)
SA KB Swing 3 x 20 (10/each)
½ Kneeling Pallof Press 3 x 20 (10/each)
Monday, November 15
Goals Program: We’re very excited to roll out our goals program today. We’ve built this process after drawing from some other programs doing similar work, and are so looking forward to getting started. If you would like a structured, research-based process that allows you to collaborate with, and receive support from, Pisgah Fitness as you pursue your goal(s), this is for you. Participation is optional, and it requires some time and thought in the planning stages. To learn more and/or get started, go to pisgahfitness.com/goals.
Here is the process:
Complete the online goal-setting planning document. Give yourself time to complete this and put some thought into it. This document will be the focus of our consultation.
Schedule a free 30-minute goal review with a Pisgah coach. We’ll help you refine your process, set benchmarks, and help you stay accountable.
That’s it! Time to get started. We’re focusing on ONE GOAL for each 12-week period, broken down into four 3-week subgoals. At the end of 12-weeks, we restart the process.
This will be exciting work for us coaches and is new territory for us. Please give us feedback throughout the process so we can refine and improve it. Let’s do this!
A heads-up on our Thanksgiving schedule:
Wed., 11/24: No kids or Foundations classes, otherwise normal day.
Thur., 11/25: Closed all day. No classes.
Fri., 11/26: 2 Group Fitness classes, one at 9a and one at 12p.
Sat., 11/27 and Sun., 11/28: Normal weekend schedule
Monday:
Foundations: 6:30pm
Pisgah Kids: 3:30pm (open gym), 3:45pm (class)
Group Fitness:
Skill:
Clean sweeps x5
Pocket cleans x5
High pulls x5
Strength:
15 min to find heavy Clean
WOD:
15-12-9-6-3 reps, for time of:
Power Clean, 135/95 lbs
Bar Facing Burpee
Scaling: This is a fast burner. Choose a weight on the power clean that allows you to hold on for unbroken sets. Newer athletes should focus on proper mechanics. Push hard on the burpees.
Foundations:
W/U:
Jog 400
3x10: Air squat, DB Push Press, Samson Lunge
1 min: Hip swings
1 min: inchworm
Teach/Review:
Wall Ball
Thruster
KB Swing (Russian and American)
Strength: 7x2 Thruster (EMOM 7, Ascending weights)
WOD:
Buy-in: 2 Building Laps
15-12-9
Wallball
KB Swing
Cash Out: 2 Building Laps
Sunday, November 14
XT Strength: 9a
XT:
Deadlift 5x5
Hang Squat Snatch 5x5
Push Press 5x5
SL RDL 3x10 (5/each)
Hollow Rocks 5x:30
Diagonal Bounding 5x100ft
Saturday, November 13
Rebuild 8:30a
Community WOD 9:30a
Rebuild:
A)
Every 1 min for 15 mins, alternating between:
8 Dumbbell Bench Press, pick load @21X1
5 Cross Bench Pull Overs, pick load @4311
8 Hanging Knee Raises @21X1
8 L Arm Dumbbell Rows, pick load @21X1
8 R Arm Dumbbell Rows, pick load @21X1
B)
4 rounds for quality of:
10 Bulgarian Goat Bag Swings, pick load
10 L/10 R Single Arm Kettlebell Press, pick load
10 Alternating Reverse Goblet Lunges, pick load
10 Single Kettlebell Thrusters, pick load
Rest 2 mins
Single Kettlebell Thrusters- hands on horn
Community WOD:
WOD:
Rx+:
3 rounds for time of:
Run, 800 m
60 Power Snatches, 95/65 lbs
40 Overhead Squats, 95/65 lbs
20 Bar Facing Burpees
Complete in teams of 2. Partners may partition the repetitions however they choose, but only 1 partner may be working at a time– except on the run, which must be completed together.
Rx:
3 rounds for time of:
Run, 800 m
80 Kettlebell Swings, pick load
40 Goblet Squats, pick load
80 Kettlebell Swings, pick load
20 Burpees
Complete in teams of 2. Partners may partition the repetitions however they choose, but only 1 partner may be working at a time– except on the run, which must be completed together.
Friday, November 12
Remember, we have brought our Friday evening Group Fitness class back! They’ll meet at 5:30pm today.
Normal weekend schedule.
Saturday: Rebuild 8:30a, Community WOD 9:30a (w/ Coach Mark. Invite a friend!)
Sunday: XT Strength 9a
Group Fitness
W/U:
Pronated Grip Hang from Bar x As Many Seconds as Possible
Followed by… Two Sets:
Dragon Flags x 5
Table Turners x 10
Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)
Followed by… Supinated Grip Hang from Bar x As Many Seconds as Possible
Strength:
A)
4 Jump-to-Splits, pick load Every 2 mins for 4 mins.
Barbell on your back the whole time, quickly move feet into the split position without any upward drive.
B)
2 Pause Split Jerks, pick load Every 2 mins for 16 mins.
Set 1-2: 70% 1RM Split Jerk
Set 3-4: 75% 1RM Split Jerk
Set 5-6: 80% 1RM Split Jerk
Set 7-8: 85% 1RM Split Jerk
Pause 2 secs in the dip and 2 secs in the receiving position each rep.
WOD:
Complete as many rounds as possible in 12 mins of:
50 Double Unders (50 singles)
12 Toes-to-bars (Hanging Knee Raises)
6 Strict Pull-ups (DB Bent Over Rows)
Thursday, November 11
Today is Veteran’s Day. We will do a Hero WOD in all of our classes today.
Rebuild programming option below.
Larry
21-18-15-12-9-6-3 reps for time of:
Front squats
Bar-facing burpees
*200-m sandbag post run/carry after each round
♀ 75-lb. squat, 50-lb. sandbag
♂ 115-lb. squat, 80-lb. sandbag
U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.
Harris was posthumously awarded the Silver Star for his bravery in action. As stated in his letter of commendation: “When the squad's machine gunner was shot in the leg, Corporal Harris immediately moved from his covered position while still under heavy fire, with complete disregard for his own safety ... . Corporal Harris unhesitatingly picked up the wounded Marine and carried him to the medical evacuation site, once again exposing himself to effective enemy fire from multiple directions. As he moved through a vineyard while carrying the wounded Marine, Corporal Harris struck an improvised explosive device, absorbing the majority of the explosion with his body. Although his injuries would prove fatal, Corporal Harris ultimately saved the life of the wounded Marine.”
Harris is survived by his wife, Stacia Janice Harris, and his parents, Bruce and Lora Merriweather.
Rebuild:
3 RFQ for each segment below:
A)
Tempo Front Squat x 8-12 reps @ 32X1
Tempo Pushups (Incline Pushups) x 8-12 reps @ 32X1
B)
Alternating DB Curls x 12-16 reps @2111
Overhead Tricep Extensions x 12-16 reps @2111
C)
Good Mornings x 10 reps @ 2111
Banded Pull-Aparts x 20
Wednesday, November 10
Foundations (Gymnastics): 6:30pm (programming below)
Pisgah Kids: 3:30 (open gym), 3:45 (class)
Group Fitness:
Strength:
1 round of:
max rep Bar Muscle-ups (Strict Pull-Ups), 1 min Rest 1 min
max rep Strict Handstand Push-ups (Seated DB Shoulder Press), 1 min Rest 1 min
max rep Row Calories, 1 min Rest 1 min
max rep Alternating Dumbbell Snatches, 50/35 lbs, 1 min Rest 1 min
max rep Dips (ring or stationary) Rest 1 min
Front Leaning Rest, 1 min
Rest 4 mins until the running clock reaches 15:00, then start B…
WOD:
Every 1 min for 24 mins, alternating between:
max rep Bar Muscle-ups (Strict Pull-Ups)
max rep Strict Handstand Push-ups (Seated DB Press)
max rep Row Calories
max rep Alternating Dumbbell Snatches, 50/35 lbs
max rep Dips (Ring or Stationary)
Front Leaning Rest, 40 secs
Goal: Complete 60% of reps achieved in A per movement.
Foundations:
Clean and Jerk Focus
Tuesday, November 9
XT Strength: 5:30pm (programming below)
Reminder: Today is the first day where we’re experimenting with a 2nd Rebuild strength that can replace the WOD for athletes seeking a Rebuild strength focus that would replace the WOD/conditioning piece.
Group Fitness
Strength:
2 rounds for quality of:
L Banded Pallof Hold, 30 secs
R Banded Pallof Hold, 30 secs
L Banded Lateral Monster Walk, 30 secs
R Banded Lateral Monster Walk, 30 secs
L Leg Glute Bridge Hold, 30 secs
R Leg Glute Bridge Hold, 30 secs
L Side Plank, 30 secs
R Side Plank, 30 secs
L Dynamic Bulgarian Split Squat Jumps, 30 secs
R Dynamic Bulgarian Split Squat Jumps, 30 secs
Rebuild Strength (in lieu of WOD for those that opt-in)
4 RFQ:
Goblet Cyclist Squat; 20X0; 8-10reps rest 30sec
DB Suitcase Alternating Reverse Lunge; 20X0; 10-14 reps, rest 30sec
WOD:
5 rounds for time of:
Run, 400 m
12 Hang Power Cleans, 95/65 lbs
12 Alternating Reverse Lunges, 95/65 lbs
XT Strength:
A)
Back Squat 5x5
Hang Snatch 5x5
B)
3 RFQ:
Box/Object Lateral Jump Overs x5
Hollow Rock Hold x:40 (accumulate if needed)
C)
3 RFQ:
L Leg Glute Bridge Hold, 30 secs
R Leg Glute Bridge Hold, 30 secs
L Dynamic Bulgarian Split Squat Jumps, 30 secs
R Dynamic Bulgarian Split Squat Jumps, 30 secs
Monday, November 8
Congrats to those that participated in Friday’s Battle of the Boxes event! You rep’d Pisgah and made us proud! Great to see people integrating with the community and pushing themselves. You were inspiring. Special shout out to our own Coach Mark for helping organize the series and planning and logistics.
We’re hosting on Friday, December 3. Check out details, and feel free to go ahead and register (for free), on our new Events page on our website. Facebook event page HERE. This is also a paleo potluck and Pisgah community gathering, so even if you’re not planning on doing the WOD, we hope you’ll come and hang out!
Schedule Changes:
Tue 12pm and Thur 5:30pm Rebuild Classes are now listed in ZP as Group Fitness. HOWEVER, on those days I will continue to program a Rebuild strength portion. Athletes that prefer a second Rebuild-y strength portion can simply choose to work on that in place of the WOD/conditioning. This actually increases access to Rebuild programming on those days (athletes can choose the Rebuild strength option in any class offered that day) and simultaneously increases access to Group Fitness for athletes that would prefer some conditioning. We’re going to try it for a week or two to make sure it’s manageable for the coaches, but I think it should work well. Let me know what you think!
We’re keeping our Saturday morning Rebuild as is, allowing for a strength-only session prior to the Community WOD for those that like to get both in.
Since we’re offering a combined Rebuild/WOD option on Thursdays and have renamed the 5:30pm as Group Fitness, I’ve dropped the 4:30 Group Fitness class.
We’ve added a 5:30 Group Fitness option back to Fridays, based on survey feedback.
Monday:
Tim and Laura with Mute Sports will be at Pisgah Fitness on Monday, November 8th.
They will be teaching a FREE jump rope clinic for the first 20 minutes of each class time.
They have over 45 test jump ropes to use for the clinic and can help size you for your own custom jump rope.
Mute Sports custom ropes are built on-site that day. They also have heavy Bull and Calf jump ropes, adaptive Split Ropes™, liquid chalk, block chalk, apparel, battle ropes, climbing ropes, and more!
Learn more at www.MuteSportsEquipment.com!
Foundations (Pulls): 6:30pm (programming below)
Pisgah Kids: 3:30 (open gym) 3:45 (class)
Group Fitness:
Warm-Up & Skill:
Jump Rope session with Mute Sports!
Strength:
1x [ 1 Power Clean + 1 Jerk + 1 Clean & Jerk], pick load
Every 2:30 for 20 mins.
Build to today’s heavy complex.
WOD:
3 rounds for max reps of:
Row Calories, 1:30
Thrusters, 95/65 lbs, 30 secs
Rest 2 mins
Foundations:
Teach:
Deadlift (single KB then bar, then double kb)
SDHP (single KB then bar)
Rower
Strength:
3x5 Deadlift
WOD
30/25 Calorie Row
20 Deadlift
20 Burpee
20 Deadlift
30/25 Calorie Row
Sunday, November 7
XT Strength: 9a
Deadlift 5x5
Shoulder Press 5x5
Single Leg Weighted Glute Bridge 5x10 (5/each)
Prone/R Side/L Side Planks 3x:45/each
Single Leg Broad Triple Jumps (R/R/L) x 2
Saturday, November 6
“There is value in everyone.” - Ernie Johnson’s speech to the University of Alabama football team. This is an awesome 5:00.
Rebuild 8:30a, Community WOD 9:30a
Rebuild:
A) 4RFQ
Shoulder Scarecrow x8
DB Bench Press x 8 @ 31X1
B) 4RFQ
Elevated Front Bridge, 1 min (stay engaged as much of the minute as you can)
Kneeling Half-Moon w/plates x6
C) 3RFQ
Slasher x 14 (7/each side)
1 min foam roll (athlete choice)
Community WOD:
Complete as many rounds as possible in 30 mins of:
Run, 400 m
30 Kettlebell Swings, 53/35
20 Box Jump Overs, 24/20 in
Complete in teams of 2.
Partners will alternate tasks, with only 1 partner working at a time. Partner A will run 400 m, partner B will perform 30 kettlebell swings, partner A will perform 20 box jump overs, partner B will run 400 m...and so on for 30 mins.