WOD - Class Programming
Saturday, December 11
Rebuild: 8:30a, Community WOD: 9:30a
Rebuild:
A)
Every 1:30 for 18 mins, alternating between:
14-16 Dumbbell Death Marches @3011
12 Single Leg Hip Extensions (6/each) @2111
Windshield Wipers, 1 min
12 SA Landmine Press @2111
B)
3 rounds for quality of:
10 Tempo Push-ups @31X1
20 Banded Tricep Extensions
20 Alt DB Curls @31X1
Community WOD:
AMRAP 30:
Post Run (Rx+: 400m run)
10 Burpees (Rx+: 10 Dumbbell Burpee Deadlifts)
10 Dumbbell Box Step Overs (Rx+: 10 Dumbbell Box Step Overs) 24/20 in
Complete in teams of 2, alternating each movement. Partner A runs 400 m; partner B performs 10 dumbbell burpee deadlifts; partner A performs 10 dumbbell box step overs; partner B runs 400 m; etc…
Friday, December 10
Strength:
Front Squat 1x3 at 70% 1RM
Front Squat 1x2 at 75% 1RM
Front Squat 1x1 at 80% 1RM
Front Squat 1x1 at 85% 1RM
Front Squat 1x1 at 90% 1RM
Front Squat 1xME at 80% 1RM
Complete sets every 2 mins for 12 mins.
WOD:
4 rounds, each round for time, of:
Row, 250 m
20 Front Squats, 95/65 lbs (Goblet Squats)
15 Toes-to-bars (Knee Raises or V-Ups)
Go every 5 mins.
Thursday, December 9
Rebuild option available all day.
Strength:
A1)
1 Clean & Jerk, pick load
Every 2 mins for 20 mins.
Build to today’s heavy single.
A2)
1 Clean & Jerk
Every 1:30 for 6 mins.
Complete at 90% of today's heavy single from A1.
WOD:
For time:
2 Post Runs (start and finish each post run at the building)
50 Alternating Dumbbell Snatches, 50/35
Rebuild:
A) During Strength A
Every 1 min for 20 mins, alternating between:
6 Supinated Barbell Bent Over Rows, pick load @2111
Hollow Rock, 45 secs
10 Dumbbell Z Press, pick load @2111
3 Jefferson Curls, pick load @4442
5 Tall Box Jumps
The height of box you use doesn’t matter, 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 25-30 secs to complete your 5 reps if done properly.
B) During WOD:
3 rounds for quality of:
Narrow Grip Dumbbell Floor Press 12-12-12 @2111
Kettlebell Front Rack Walking Lunge 12-12-12
Wednesday, December 8
Pisgah Kids: 3:30 (open gym), 3:45 (class)
Group Fitness:
Strength:
Every 2 mins for 18 mins, alternating between:
4-8 Muscle-ups (10-12 Supine Ring Rows @2111)
Handstand Walk, 75 ft (1 min Nose-To-Wall Handstand Hold)
L-Sit, 1 min
L-Sit and Handstand Hold- accumulate total time if you’re unable to maintain this position unbroken
WOD:
2 rounds for time of:
20/15 Assault Bike Calories
Run, 800 m
12 Strict Pull-ups
Tuesday, December 7
XT Strength: 5:30pm
Rebuild option available all day.
Skill:
Pistols Practice/Strength
Strength:
-
Rebuild today is built into the class WOD format. See Rebuild options in parentheses below.
WOD:
Every 1 min for 30 mins, alternating between:
Farmers Carry, pick load, 100 m
24 Jumping Lunges 10 L/10 R (Rebuild: :50 SL RDL @ 3111, focus on one side each minute)
20 Single Arm Kettlebell Push Press, pick load (Rebuild @21X1)
20 Goblet Squats, pick load (Rebuild @31X1)
40 Double Unders (Rebuild: Hollow Rock/Hold :20 on, :15 off, :10 on)
You should be able to complete each station in 45-50 secs. Please adjust the repetitions or distances to ensure that you’re falling under or within that range.
XT Strength:
A)
Back Squat 5-4-3-2-1
Shoulder Press 5-4-3-2-1
B)
3RFQ
Plank Shoulder Touches x20
Prone Plank on Rings (Accum. 1:00)
C)
3 x 50ft.
Diagonal Bounding
Monday, December 6
Wow, what an event on Friday night! So many of our Pisgah friends CRUSHED their workouts. So great to see so many others coming by to say hello and support. Of course, always great to welcome in so many from our local CrossFit community. Special thanks to Mark, Jacob, Bruce, Dana, and Hayette for their hard work setting up, planning, cooking, cleaning up, all of it. Was a good night...thank you!
Next special event:
"12 Days of Christmas" WOD - Saturday, December 18 (during Community WOD - 9:30am). This is an annual tradition for Pisgah. Come celebrate, wear your ugly sweater, do this WOD structured around the "12 Days" song. Always a community favorite. More details are forthcoming!
Monday Night Skill Session:
We've brought back our Monday night skill session with Coach Mark. He'll be focusing on Snatch tonight at 6:30, with in-depth instruction and a focused strength session. These are great opportunities for beginning and experienced athletes to advance their Olympic lifting skills.
Foundations:
We're now working with new members on a personal training model for their first month, which is more flexible with times and curriculum and putting our Foundations model aside. New members are still allowed to attend normal classes, and our personal training onboarding month doesn't cost any more than our normal rate. We're excited about moving forward with this setup for our new community members!
Winter Hours:
Shifting some classes moving forward...changes:
- 12pm class will now meet Mon, Wed, and Fri.
- I've dropped Open Gym hours for the morning. However, there will often be coaches at Pisgah during mid-morning. If you need to come to work out during non-class times, please reach out so we can work to accommodate you.
A plug:
I've encouraged our members to use this platform as a vehicle to increase their network and plug various entities you're involved with. PF member Meg Libby has included a plug at the end of this email for her real estate business. Thanks, Meg!
Group Fitness
Strength:
Deadlift 8x3 at 85% 1RM
WOD:
Go every 4 mins:
Row: 4x 500 m, each for time
Meg's Info:
Hello Pisgah Fitness Family!
I am looking to help people like yourselves buy, sell, and invest in homes in the Asheville area.
I have helped several Pisgah members in 2021.
I offer advice on buying a home including market conditions, loans, and the home buying process.
I also assist potential sellers with neighborhood market analysis, comparison valuation ranges, and the home listing process.
In addition, I am a Certified Resort and Second Property Specialist! Bring on the long and short-term rentals!
I am happy to set up individual meetings or am available for group workshops.
I am a woman of integrity and humor. Buying or selling a home has never been this much FUN!
Ask Dave Ferrell or Jamie Sauer about their home buying experience with me!
I look forward to speaking with each of you about your real estate needs!
828-279-6866
megan.libby@kw.com
Sunday, December 5
XT Strength: 9a
A:
2 Hang Squat Cleans
Every 3 mins for 21 mins.
Build in load. Perform as singles.
B:
E2M for 10 (x2)
Overhead Squat 3x5 (+2 W/U)
Bench Press 3x5 (+2 W/U)
C:
:30on/:30off x 5
4-count flutter kicks
Saturday, December 4
Rebuild: 8:30a, Community WOD: 9:30a
Rebuild:
A) 4 RFQ:
1:00 Weighted Plank
10 Kneeling Plate Half-Moons (5/each)
Kneeling Founder (2 positions, :15 each)
B) 4 RFQ
Jane Fonda Complex (:20 each exercise x 4)
Shoulder Sweep x 5
Kneeling Curl to Press x 8-12
Community WOD:
w/ a partner. Split work any way you choose.
A: AMRAP 5
20 Dumbbell Walking Lunges
1 Building Lap
Rest 1:00
B: AMRAP 5
20 Double Unders (40 singles)
10 Air Squats
Rest 1 min
C: AMRAP 5
5 Dumbbell Beast Makers (L Row + Push-up + R Row + Squat Clean-to-Overhead)
10 Dumbbell Box Step Overs
Rest 1 min
D: AMRAP 5
5 Toes-to-bars (V-Ups)
10 Push-ups
Rest 1 min
E: 100 reps for time
Partner Medball sit-ups
Friday, December 3
“Battle of the Boxes” tonight! Come see us. Bring a chair if you want to sit and relax. Bring food or something to drink if you want to participate in the potluck. Minimally, we hope you’ll come and enjoy each other and to support the athletes during the workout. We have a group from Pisgah participating and it’s always inspiring to meet others from the community working hard and doing something so positive.
I always take pride in Pisgah hosting and participating in events, as I think it allows everyone else the opportunity to experience the community, positivity, and hospitality that you show each other every day. Thanks in advance for welcoming our guests, and making them feel at home!
No 5:30 pm class tonight due to the event.
Normal Sat/Sun weekend schedule. We hope you’ll invite a friend to our Community WOD tomorrow!
Group Fitness:
3 rounds for max reps of:
Row Calories, 4 mins (if you rowed Thursday, can run here)
Assault Bike Calories, 3 mins
Burpee Box Jump Overs, 24/20 in, 2 mins
Dumbbell Thrusters, 40/25 lbs, 1 min
Rest 5 mins
Thursday, December 2
Want to help us get Coach Bruce to his CrossFit Level 1 seminar and certification? Feel free to contribute at our new GoFundMe for that project. Link is HERE. Any amount helps. 100% of funds going to the Level 1 for Bruce. Thanks for considering!
November Committed Club
Check out all these ninjas with 12 or more sessions in November. Nice work!
David Ferrell 24
Dr. Hingle McCringleberry 24
Grant Sanford 24
Lara Brockwell 23
Lucas Ferry 23
Ann Thomasson 22
Josh Federman 22
Tiffany Kinnaird 20
Aaron Ryba 18
Chris Sanford 18
Jason Hendrix 17
Jamie Sauer 16
Meg Libby 15
Steven Hendricks 15
Teresa Warstler 14
Jackson Zoeller 12
Jay Moye 12
Laura McCreary 12
Nicole Langford 12
Rachel Prouty 12
Spotify playlist update…I missed a button to allow people to add songs, but it’s fixed now. Use THIS LINK to add your “go to” workout jam.
Rebuild option available all day Thursday.
Group Fitness:
WOD:
Run or Row 5km TT
Rebuild:
A)
4 RFQ:
10 Weighted sit-ups @ 3111
:30 Side plank/each side
10 Slasher (5 each side)
B)
3 RFQ:
10 Renegade Rows
10 Goblet Squats @ 31X1
20 Russian Twist
Wednesday, December 1
Skill:
Kip Swings/Kipping Pull-Ups
Strength:
Deadlift 8x3 at 83% 1RM
Rest as needed between sets.
WOD:
Complete as many rounds as possible in 15 mins of:
20 Kettlebell Sumo Deadlifts, 32/24 kg
15 Step Down Box Jumps, 24/20 in (12 lateral box step overs)
10 Chest-to-bar Pull-ups (8 strict pull-ups or strict p/u scale)
Tuesday, November 30
Announcing the Pisgah Playlist! Working on building a members-built Spotify playlist to play during classes. If you have a Spotify account, go to THIS LINK and add any song you'd like. We'll play the list from time to time during classes and WODs. The rules:
- Each member gets to add one song (for now). What's the one song you're always wanting to hear when the WOD gets rough? Add it in there!
- Please be mindful of content and language. An occasional cuss word...ok...but Rage's "Killing in the Name" wouldn't make the cut. Way too many F bombs!
- Otherwise, I'm excited (I think) to hear what ya'll come up with! Have fun...
- Rebuild option available all day in lieu of WOD (programming below)
- Social this Friday night! Battle of the Boxes 6-9pm.
- XT Strength 5:30pm (programming below)
Strength Rx:
Every 1 min for 12 mins, alternating between:
20 Wall Facing Handstand Marches
4 Wall Walks
6-8 False Grip Ring Pull-ups
8-12 Ring Dips
Strength Scaled:
Every 1 min for 12 mins, alternating between:
10 Scaled Ring Pull-ups
Low Ring Support Hold, 20 secs
30 Box Handstand Marches
Kick-to-Handstands, 40 secs
Rebuild:
3 rounds for quality of:
10 Heels Elevated Narrow Stance Squats @4011, pick load
Feet hip-width apart and toes forward, elevate heels 1-2 inches, use a barbell or hold dumbbells at sides and touch the head of the dumbbell to the ground outside the foot.
Rest 45 secs
20 Alternating Kettlebell Front Rack Lunges @2011, pick load
Rest 2 mins
WOD:
5 rounds, 3 mins each, for max reps of:
Row, 500 m (Bike if you were on rower yesterday)
max reps in remaining time Strict Handstand Push-ups (L-seated DB Press)
Rest 3 mins between each round.
XT Strength:
Shoulder Press 5x5
Snatch Balance 5x5
Broad Jumps (5 min to find 1RM)
KB Carry + Hold, 100 ft x 5, rest as needed
L sit/hang x:15-:20 (EMOM 8)
Tempo Pushups @31X1 – 5x8
Monday, November 29
"Willpower Isn't the Key to Success" - Outside Magazine
No Foundations this week. Restart next Monday.
Pisgah Kids 3:30pm (open gym), 3:45 (class)
Social this Friday night! Battle of the Boxes 6-9pm.
Group Fitness:
Skill:
Double Under or Toe to Bar practice (athlete choice)
Strength:
Front Squat 1x3 at 75% 1RM
Front Squat 1x2 at 80% 1RM
Front Squat 1x1 at 85% 1RM
Front Squat 1x1 at 90% 1RM
Front Squat 1x1 at 95% 1RM
Front Squat 1x3 at 90% 1RM
Complete sets every 2 mins for 12 mins.
WOD:
3 rounds for time of:
40/30 Assault Bike Calories
40 Double Unders (lateral parallette jump overs)
30 Thrusters, 45/35
20 Toes-to-bars (v-ups)
Sunday, November 28
XT Strength: 9a
E2M for 10:00:
Power Clean 3x5 (+2 W/U Sets)
E2M for 10:00:
Back Squat 3x5 (+2 W/U Sets)
E2M for 10:00:
Dumbbell Bench Press; 20X1 Tempo; 5x5
3RFQ:
8 KB Push Press
6 KB Front Squats
30sec Dual KB Rack Wall Sits
Saturday, November 27
"Good for Them" - An essay on healthy competition....(Mountain Tactical)
December Battle of the Boxes partner WOD and social - Next Friday evening, starting at 6pm! We hope you'll come to participate or just come hang out and socialize. If you want to participate with a partner, please complete THIS FORM. If you want to workout and don't have a partner, throw your name on the gym's whiteboard or just let us know. We'll hook you up with someone! This is a SUPER casual event. No judges, just for fun. We're also taking donations for our coaching development program as part of the event and holding a paleo/byob potluck for those that want to eat and/or share some food.
Rebuild: 8:30a
Community WOD: 9:30a
Rebuild:
A)
Every 2 mins for 12 mins, alternating between:
12 Alt KB Hang Snatch
6 L/6 R PVC Quadruped Y Raises @1215
B)
Seated DB Hammer Curls; 2020; 8-10reps; Rest 75sec
Lying DB Tricep Extensions; 2020; 8-10reps; Rest 75sec
DB Pull Over; 20X0; 10-14reps; Rest 75sec and back to 1
C)
Hollow Rocks or Hold: 30-60sec unbroken, rest 60-90sec
Ring Plank; 30-60sec unbroken; rest 60-90sec
Community WOD:
2-Person Partner workout
Run, 800 m (together) (Rx+: w/Sandbag or DBall)
-- then –
AMRAP of:
(Teams split work any way they choose)
50 Burpees
40 Box Jump Overs
30 Pistols (Air Squats)
20 Kettlebell Swings
10 DB Pull Throughs
At 25:00, the AMRAP ends, and teams finish with:
4 Post Runs (alternate reps) (Rx+: w/Sandbag or DBall)
Friday, November 26
Group Fitness: 9a and 12p
Open Gym: 10a-12p
Strength:
Every 2:30 for 10:00:
10 Ring Dips (Stationary)
WOD:
5 rounds, each round for time, of:
24/18 Assault Bike Calories
12 Kettlebell Deadlifts, 70/53
12 Kettlebell Walking Lunges, 70/53
Go every 4 mins.
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