WOD - Class Programming
Sunday, December 19
XT Strength: 9a
A)
3 Overhead Squat
Every 2 mins for 20 mins.
Build over the course of the 10 sets to something heavy for today.
B)
3RFQ:
Lateral “Box” Jumps x 8
Dragon Flags x 10-12
C)
3 RFQ:
SA KB OHS Lunge x 10-12 (5-6/each)
Diagonal Bounding x 50ft.
Saturday, December 18
Rebuild 8:30am, Community WOD 9:30am
Rebuild
A)
Every 2 mins for 24 mins, alternating between:
1 min. Kneeling Plate Half-Moon
1x [ 10 Double Kettlebell Push Press + Double Kettlebell Overhead Hold, 1 min ], pick load
12 Supinated Barbell Bent Over Rows, pick load @2111
15 Banded Straight Arm Lat Pull Downs @2020
B)
4 RFQ
5x Slasher (each side)
1 min. Turkish Get-Up (alternating)
15/15 Kneeling Founder
Community WOD
“12 Days of Christmas”
Notes:
- Can be done as a partner WOD (split work, AMRAP 25) or individually (one time through)
- Like the song "12 Days of Christmas," complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, 4-3-2-1, all the way to 12-11-10-9-8-7-6-5-4-3-2-1.
- The WOD below has two options, one with barbell included and the other non-barbell. Both are tough!
- Feel free to wear your ugly sweaters, Christmas socks, bring some cookies, cider, eggnong, whatever...have fun with it! Be safe. See you there!
Option A (Barbell-Included)
1- Muscle-up or C2B
2- Box Jump
3- Clean and Jerk
4- Burpee
5- TTB
6- Front Squat
7- Push Press
8- Wall Ball
9- Bike Calorie
10- Row Calorie
11- Thruster
12- Snatch
RX= 95/65
Option B (Non-Barbell Option)1- Muscle-up or C2B
2- Box Jump
3- Slam Ball
4- Burpee
5- TTB
6- Jumping Lunge
7- Push-up
8- Wall Ball
9- Bike Calorie
10- Row Calorie
11- Squat
12- Weighted Sit-up
RX= 20/14
Friday, December 17
Just show up…love this excerpt from Outside Magazine:
“Mood Follows Action
For lots of people, the hardest part of any new habit is simply showing up and getting started.
It’s easy to get excited about doing the work. It’s easy to talk about doing the work. It’s easy to dream about doing the work. It’s hard to actually do it. A huge mantra that has helped me in my own fitness pursuits (and pretty much everything else in life, too) is that mood follows action. We think we need to feel great and be motivated to get started, but it’s actually the opposite. Showing up and getting started—even when we don’t feel like it—is what helps build motivation and positive moods.
Lots of my best workouts have been on days when I woke up with zero motivation. But I know myself, and the behavioral science, well enough to know the key is just getting started.”
It’s Friday!
Strength:
2 Clean & Jerks, pick load Every 2 mins for 24 mins.
Build to 85% 1RM over the course of the first 5-6 sets, and complete the final 6 sets at 85% 1RM.
WOD:
4 rounds for time of:
Run, 400 m
30 Walking Lunges
20 Sit-ups
Thursday, December 16
“Life is what happens when you’re busy making other plans.” - An essay by Rob Shaul (Mountain Tactical)
“12 Days of Christmas” WOD - Saturday, 9:30am
Rebuild option available all day.
Strength A:
Record your best Tempo Front Squat 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.
Tempo @ 32X1
Build to today’s 1RM.
Strength B:
Front Squat 1x max rep
Use the heaviest weight you can for the set.
Complete at your 1RM from A1. Perform these without any tempo prescription.
Rebuild Option:
3 rounds for quality of:
10 Dips @31X1
Rest 1 min
40-50 Russian Twists
Rest 1 min
WOD:
Complete as many rounds as possible in 12 mins of:
20/15 Assault Bike Calories
10 Dips
5 Ground-to-Overheads, 135/95 lbs
Wednesday, December 15
“You are the average of the five people you spend the most time with.” - Jim Rohn
“12 Days of Christmas” WOD: Saturday 9:30am
Skill:
Kipping Pull-Ups
Strength:
Bench Press
10-8-6-4-2
WOD:
“Half Chelsea”
Every 1 min for 15 mins do:
10 Pull-ups
15 Push-ups
20 Air Squats
If you fall behind the clock, keep going for 15 mins and see how many rounds you can complete. Scaling: If you are unable to complete a round in 50 secs or less when fresh, reduce the reps.
Tuesday, December 14
Rebuild option available for each class.
XT Strength: 5:30 pm (programming below)
Strength:
3 rounds for quality of:
8 L/8 R Landmine Single Leg Romanian Deadlifts, pick load @3111
Rest 1 min
8 Seated Dumbbell Press, pick load @4112
Rest 1 min
40 Plank Shoulder Taps
Rest 1 min
Rebuild Option:
Every 1 min for 15 mins, alternating between:
10 Supine Ring Rows @2111
L Side Plank, 40 secs
R Side Plank, 40 secs
15 Reverse Snow Angels – slow and controlled
Hollow Rock, 40 secs
WOD:
For 3 rounds:
In 2 mins do:
Row, 250 m
max reps in remaining time:
Strict Handstand Push-ups (DB Push Press)
-- Rest 1 min –
In 2 mins do:
30/20 Assault Bike Calories
max reps in remaining time Burpee Box Jump Overs, 24/20 in
Rest 1 min between each round.
XT Strength:
A)
1x [ 1 Power Snatch + 1 Overhead Squat + 1 Power Snatch + 1 Overhead Squat ], pick load Every 3 mins for 21 mins.
Build in load.
B)
Back Squat 1x6 at 70% 1RM
Back Squat 1x6 at 80% 1RM
Back Squat 1x3 at 90% 1RM
Back Squat 1x2 at 95% 1RM
Back Squat 1xME at 85% 1RM
Rest as needed between sets.
*Set 5: 1xME at 85% 1RM (allow only one full breath cycle at the top of each rep)
Complete sets every 3 mins for 15 mins.
Monday, December 13
“12 Days of Christmas” WOD this Saturday during Community WOD! Everyone welcome.
Christmas Hours:
Fri., 12/24: 9am and 12p class
Sat., 12/25: Closed
Sun., 12/26: Normal 9a XT Strength class
As always, it will be super important for you to RSVP for classes during the week of Christmas and New Year’s. We’re happy to be open and keep classes rolling, but we may have many out of town traveling and I won’t ask a coach to drive up to the gym for classes with no RSVP’s. Use your Zen Planner app to let us know you’re coming and we’ll be stoked to meet you there!
Below is a blurb from the folks at Outside Magazine, reminding us of something we need to keep hearing…the power of community.
“By now you’ve probably noticed that I have a few little sayings to help remember the important elements to a healthy lifestyle. I’ve got another one: if you can help it, don’t go at it alone.
Studies show that everything including your body weight, fitness level, and whether you smoke is heavily determined by the people around you. One study found that up to 70 percent of your fitness may be explained by the people you train with. Other research shows that if you work with people who are internally driven, you’re more likely to end up the same way. Motivation is contagious.
Accountability is also bolstered by community. If you’ve made a commitment to another person or group, you’re more likely to stick with it. And if you don’t show up, you’ll usually still get a pat on the back and some love. That’s because everyone else in your community is undertaking the same challenge and knows just how hard it is. They get it. It’s a one-two punch: community keeps you from falling, and if you do fall, it picks you up.”
Pisgah Kids: 3:30 (open gym), 3:45 (class)
Group Fitness:
Skill:
Rope Climb and Double Under Practice
Strength:
Shoulder Press 5x5
WOD:
Complete as many rounds as possible in 20 mins of:
5 Burpees
1 Rope Climb, 15 ft (3 Rope Lowers)
30 Double Unders
Scaling: Athletes newer to the program should reduce the overall time of this workout and shoot to complete 5-7 rounds.
Sunday, December 12
XT Strength (9a):
Muscle Snatch 1-1-1-1-1, using heaviest weight per set
Power Snatch 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Scaling: Most athletes will be able to do this workout as prescribed. This progression of snatch variations should prepare you well for the attempts at a 1 rep max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.
3 RFQ:
Plank Walk x 30ft (15 out/15 back)
Weighted Reverse Lunge x 8
3 RFQ (if time):
Dragon Flags x 5
Banded Good Mornings x 10
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