Monday, February 28

Hi all, two big things to cover in announcements:

1) Now that our 24/7 program is up and running, I want to turn our attention toward nutrition. We KNOW nutrition is as, if not certainly more, important to health, wellness, fitness, and performance as anything we do in the gym. While we’ve historically done some positive 30-day challenges and discussed random aspects of nutrition in classes, it’s never really been something we’ve integrated well. I’m hoping, over the next months, to really change that.

Honestly, nutrition is not something that many CrossFit affiliates do well and there is not a great road map as to how we will do this successfully. My hope is that we can a) present valuable information and resources to our athletes, b) use our community as a positive accountability structure in the same way we do for workouts, and c) find ways to promote healthier eating habits and nutrition without athletes feeling like we are dictating to them what they should and should not eat (because we just won’t be doing that).

I’ve had a great meeting with Lauren Furgiuele, RDN, LDN of Planting Roots Nutrition. She will be visiting Pisgah on Saturday, March 19 after Community WOD for a short 15 min-ish info session. Our idea is to see what the Pisgah members are most interested in learning, start there, allow the community to meet Lauren, and then gradually build a program that fits the needs of our people.

Lauren sent the following possible topics as a start. Please email Ben or check the whiteboard in class to “vote” on what you might like to learn more about first, at the 3/19 info session. Also, please send Ben any ideas or wishes you may have as we begin to find our way with an integrated, sustained nutrition program. We’re going to make this happen!

Possible topics for March 19. What would you like to learn more about first?

- how to create a balanced plate

- how much protein do you actually need? what to consider on a high protein diet

- sugar and sugar alternatives

- mindful eating

- inflammation

2) Ok. It’s a new week and it’s CrossFit Open season!

We'll do 22.1 in all the classes today. We’ll do a LONG and slow warm-up, your coaches will go over skills and strategies, then we’ll take our time getting set up and will do the WOD. Please know there are THREE different divisions/options for athletes to choose from. And….unless you’re officially signed up for the Open, you are always welcome to work with your coach and design any combination of scaling or movements to meet you where you are physically.

If you’re signed up for the Open and need an official judge to sign your scorecard, I have completed the 2022 Judges Course. You can come to one of my classes (5:30a and 7:30a) or you can be judged by a Pisgah Coach and choose my name when you enter your score online. You can also film yourself and submit your score that way for an online judge to score you.

WOD

22.1

Complete as many rounds as possible in 15 mins of:

3 Wall Walks (Scaled: Shorter Wall Walks or Bear Crawls)

12 Dumbbell Snatches, 50/35 lbs (Scaled 35/20) (Foundations 20/10)

15 Box Jump Overs, 24/20 in (Step Overs)

• Workout Tips

• Workout Details (from CrossFit Games)

• Rewatch the 22.1 Announcement and Athlete Matchup

Sunday, February 27

“Sunday Session” Endurance Community WOD

Athlete Choice:

40-minute Greenway run/jog

or:

40-minute AMRAP weighted (20#) box step-ups (20”)

XT Strength 9a

A) Thruster : 3-3-3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets.

Scaling: Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.

• Workout Tips

• Scaling the Thruster

B) 3 Rounds:

Toe taps (to plates) x 20

Depth Jumps x 5

C) Core/Mobility Circuit: 3 Rounds, 1:30 min each station/:20 transition

Couch Stretch (:45/each)

Pigeon (:45/each)

L-Sit/Hang :20 on/:40 off/:20 on

How do plyometrics increase speed? (motherrunners.com)

Plyometric drills help increase speed because they make runners’ strides more powerful and efficient.

When your foot strikes the ground, it is exerting force. The more force you have hit the ground, the further you are going to propel forward and the less time it will take to apply it again and again.

How do you increase force? By improving your brain and muscle communication aka promoting neuromuscular adaptations. This happens in a couple of ways:

·       You increase the number of muscle fibers your body can activate simultaneously.

·       You increase your motor unit firing rate.

Will plyometrics make me faster? Yes.

This study found improved running economy after runners did plyometrics, and others find a link between plyometrics and improved 10k and 5k times.

Saturday, February 26

Rebuild: 8:30a

A) 3 Sets

1. Wide Grip Bench Press @ 30X0 Tempo, 4.4 (rest 10sec with the bar on the rack between sets of 4) Rest 30sec

2. Push Ups - As many reps as possible in 20sec - FAST REPS
   Rest 2-3mins and back to 1st

NOTE - On bench we are aiming for maximal loading at the prescribed tempo. This overload will demand that all the muscle fibers get recruited. Challenge yourself with load. On the pushups, we are following up on a short 30sec rest with the focus being SPEED. We want fast reps. This will fully exhaust the chest before a long rest and a second set and third set.

B) 3 Sets

1. Dumbbell Pull-Over; 3111 Tempo; 10-12reps Rest 60sec

2. Alternating DB Bench Press; 20X0; 14-18 Steps Rest 60sec

3. Banded Push Down; 10X1; 15-20reps Rest 60sec and back to 1

Community WOD 9:30a

Part A

Complete as many rounds as possible in 15 mins of:

15 Row Calories

12 Thrusters, 95/65 lbs

9 Toes-to-bars (V-Ups)

Complete in teams of 3, alternating complete rounds.

Rest 5 mins until B.

Part B

Complete as many rounds as possible in 15 mins of:

12 Row Calories

9 Burpee Over Rowers

9 Devil Press 50/35 (or DB Snatch)

Friday, February 25

Strength

Shoulder Press : 3-2-1-1-1-1-1-1-1

Rest as needed between sets.

Complete sets of 3-2-1-1 every 2 mins for 8 mins:

Set 1: 60-65% 1RM

Set 2: 70-75% 1RM

Set 3: 75-80% 1RM

Set 4: 80-85% 1RM -- then –

Complete sets of 1-1-1-1-1 every 3 mins for 15 mins:

Set 1: 90-93% 1RM

Set 2: 93-96% 1RM

Set 3: 96-99% 1RM

Set 4: 101-103% 1RM

Set 5: 101+% 1RM

WOD

FT: Single Leg Squats and Double Unders

For time: 10 Single Leg Squats - 20 Double Unders

20 Single Leg Squats - 40 Double Unders

30 Single Leg Squats - 60 Double Unders

40 Single Leg Squats - 80 Double Unders

50 Single Leg Squats - 100 Double Unders

Scaling: Watch “Pistol Variations” and practice proper technique in the single-leg squats.

If you are unable to perform single-leg squats with your heel on the ground throughout the rep, modify the movement to a box, as seen in the video.

• Pistol Variations

• Workout Tips

Thursday, February 24

Rebuild option available in classes today.

Pisgah Kids: 3:30pm

Strength

Every 1:30 for 24 mins, alternating between:

10 Dumbbell Front Squat, pick load @2111

8 Strict Pull-ups @2111

Farmers Carry, pick load, 100 m

Hollow Hold, 1 min

WOD

Helen

3 rounds for time of:

Run, 400 m

21 Kettlebell Swings, 1.5/1 pood

12 Pull-ups

Compare results to September 20, 2021.

Rebuild (can be done in lieu of WOD)

1. Barbell Z Press; 10-12reps rest 30sec

2. Powell Raise; 30X0 Tempo; 8-10reps rest 60-90sec and back to 1

3. Band Pull Aparts; 30sec as many reps as possible rest 60-90sec and back to 1

Wednesday, February 23

Strength

Lifting: High Hang Snatches, Hang Snatches and Snatches

High Hang Snatch 1-1-1

Hang Snatch 1-1-1

Snatch 1-1-1

High Hang Snatches- 70+% 1RM

Hang Snatches- 80% 1RM

Snatches- 90-95% 1RM

Complete sets every 2 mins for 18 mins.

WOD

4 rounds, each round for time, of:

15/12 Assault Bike Calories (Rx+: 20/15)

10 Burpee Box Jump Overs, 24/20 in

Go every 3 mins.

Tuesday, February 22

Rebuild option available today.

Pisgah Kids: 3:30pm

XT Strength: 5:30pm

Strength (all athletes)

Alt EMOM 18 mins: Snatch Grip Romanian Deadlifts, Bear Crawl Barbell Roll Outs, Single Arm Dumbbell Rows, and Banded Glute Bridges

Every 1:30 for 18 mins, alternating between:

8 Snatch Grip Romanian Deadlifts, pick load @4011

max rep Bear Crawl Barbell Roll Outs, 1 min

8 L/8 R Single Arm Dumbbell Rows, pick load @2111

30 Banded Glute Bridges @10X)

• Bear Crawl Barbell Roll Out

WOD

5K Row Time Trial

Rebuild (can be done in lieu of WOD)

3 RFQ

1. Glute Bridge Single Arm DB Floor Press; 10-12/arm rest 30sec

2. Tripod Elbowing Row; 10-12/arm rest 60-90sec and back to 1

3. Side Plank :45/each side

XT Strength

Split Jerk 7x2 Ascending

Back Squat 5x5 @80%

3RFQ

Russian Twists x 25

Lateral Box Jump x 6

FR/OH Carry 100’ (Alternate at 50’)

Monday, February 21

Strength

Deadlift 5x5 @80% 1RM

WOD

Cindy

Complete as many rounds as possible in 20 mins of:

5 Pull-ups

10 Push-ups

15 Air Squats

Sunday, February 20

8AM: “Sunday Session” Endurance WOD

“Caitlin”

FT: Rows, Bike Erg Calories, and 1600 m

For time:

Row, 2000 m

120 Bike Calories

Run, 1600 m

Time cap: 30 mins

XT Strength 9a

Front Squat 15 min to find heavy single

Hang Power Clean 5-4-3-2-1

3 RFQ

Deficit RDL x 14

Jump Alley x 2

3 RFQ

Alt. Filly Press x 16

GHD Sit-Ups (or weighted abmat sit-ups) x 10-14

Saturday, February 19

Rebuild 8:30a, Community WOD 9:30a

Rebuild

Tempo Ring Pushups x 10-12 @3011

DB Renegade Rows x 10-14

Plank DB Pull throughs x 10-14

Tempo Stationary Dips x 8-10 @3011

Glute Ham Raise (machine or floor) x 10 @3121

Weighted V-Ups x 16-20 @2111

Community WOD (w/partner)

Complete as many rounds as possible in 25 mins of:

3 Strict Handstand Push-ups (Shoulder Press)

6 Strict Pull-ups (Bent Over Rows)

9 Goblet Squats

12 Push-ups

15 Row Calories

Teams of 2 will alternate movements. Partner A will do 3 strict handstand push-ups, partner B does 6 strict pull-ups, partner A does 9 goblet squats, partner B does 12 push-ups, partner A does 15 row calories, then partner B does 3 strict handstand push-ups, and so on…for the duration of the 25 mins.

Friday, February 18

Strength A

Every 2 mins for 16 mins: Shoulder Press

2 Shoulder Press, pick load Every 2 mins for 16 mins.

Tempo @ 21X1

Start at approximately 70% of your 1-RM and build over the course of the 8 sets to the heaviest possible double.

WOD

2 RFT: Row Calories, Single Arm Dumbbell Push Press, Toes-to-bars, and Burpees

2 rounds for time of:

25 Row Calories

10 L/10 R Single Arm Dumbbell Push Press, 55/35 lbs

15 Toes-to-bars

10 Burpees

For the single arm dumbbell push press, hold two dumbbells in the front racked position, then perform 10 reps with one arm while holding the other dumbbell in the front racked position. You must perform 10 reps on one arm before switching to the next arm. Use kettlebells if needed.

Thursday, February 17

Pisgah Kids: 3:30pm

Rebuild option available in all classes:

Strength (All Athletes):

Every 2 mins for 18 mins, alternating between:

12 Alternating Dumbbell Bench Press, pick load  @20X1

6 L/6 R Single Arm Landmine Rows, pick load @2111

Hollow Rocks, 1 min

WOD

FT: Power Snatches and Double Unders

For time:

75 Power Snatches, 75/55 lbs

Every 1 min (starting at 0:00) complete: 30 Double Unders (30 Singles)

Rebuild Option (can be done in lieu of WOD)

3 rounds for quality of:

8 Goblet Squats, pick load @32X1 (if more load is needed, perform double kettlebell front racked squats)

Rest 1 min

10 L/10 R Posted Single Leg Deadlifts, pick load @3011

Rest 1 min

Windshield Wipers, Accumulate 1 min

Rest 1 min

Wednesday, February 16

WOD

AMRAP 30 mins: Rows, Double Unders, Farmers Carries, and 2 more

Complete as many rounds as possible in 30 mins of:

Row, 500/400 m

40 Double Unders

Farmers Carry, 32/24 kg, 300 ft

20 Kettlebell Swings, 32/24 kg

10 Strict Pull-ups

Tuesday, February 15

Rebuild option available in all classes today.

Pisgah Kids 3:30pm

XT Strength 5:30pm

Strength (All Athletes)

Alt EMOM 18 mins: Turkish Get-ups and Cozy Leg Lifts

Every 1:30 for 18 mins, alternating between:

 L Turkish Get-ups, pick load, 1 min

R Turkish Get-ups, pick load, 1 min

8 L Cozy Leg Lifts

8 R Cozy Leg Lifts

Cozy Leg Lifts @ 2114

• Cozy Lift

WOD

5 RFT: 400 m, Alternating Kettlebell Snatches, and Strict Pull-ups

5 rounds for time of:

Run, 400 m

12 Alternating Kettlebell Snatches, pick load

6 Strict Pull-ups

Rebuild (can replace WOD)

3 RFQ

Alt. Weighted Step-Ups x 12 @ 2111

Alt. KB Snatches x 20

12-16 SA DB Rows (6-8/each) @ 3011

XT Strength

Deadlift 10-8-6-4-2

Snatch 7x2 (Ascending)

3 RFQ

Alt. Pistol Squats x 14

Tempo Pushups x 10 @ 3111

Speed Skaters x 20

Monday, February 14

Strength A

Back Squat : 5 @ 55%, 5 @ 65%, 3 @ 75%, 2 @ 85%, 2 @ 90%

Back Squat 1x5 at 55% 1RM

Back Squat 1x5 at 65% 1RM

Back Squat 1x3 at 75% 1RM

Back Squat 1x2 at 85% 1RM

Back Squat 1x2 at 90% 1RM

Rest as needed between sets.

Complete sets every 2 mins for 10 mins. Followed by A2.

Strength B

Every 3 mins for 9 mins: Back Squat

5 Back Squats, 85% 1RM

Every 3 mins for 9 mins.

WOD Part 1

1 RF-ME / 30 secs Stations: Assault Bike Calories, Dumbbell Front Squats, and Devil Press

1 round, 30 secs per station, for max reps of:

Assault Bike Calorie (or Row Calorie)

Rest 30 secs

Dumbbell (or KB) Front Squat, pick load

Rest 30 secs

Devil Press, pick load

Rest 1:30

When the running clock reaches 5:00 start Part 2.

WOD Part 2

Alt EMOM 15 mins: Assault Bike Calories, Dumbbell Front Squats, and Devil Press

Every 1 min for 15 mins, alternating between:

Assault Bike Calories (or Row Calories)

Dumbbell (or KB) Front Squats, pick load

Devil Press, pick load

Complete using the reps you achieved in Part 1. Edit the reps when logging to your numbers.

Sunday, February 13

XT Strength

Clean and Jerk 7x2 Ascending

DB Bench Press 5x5

3RFQ

Windshield Wipers x20

Single Leg Tall “Box” Jumps x 10 (alternating) - Set up plate(s) and jump as high as you can off one leg, landing on the same leg. Fully open hips to complete the rep. Step down. Jump off of your other foot to complete the next rep.

3 RFQ

Pigeon Stretch/Figure 4 1:00/each

Bretzel 1:00/each

Saturday, February 12

Rebuild 8:30a, Community WOD 9:30a

Rebuild

3RFQ

Shoulder IYT’s x 10 @ 3011

Kneeling Plate Halfmoon x 8

3RFQ

15/15 Kneeling Founder

33 Russian Twists

3 RFQ

2 Barbell Roll-Outs @ 4121

Kneeling Curl to Press x 10 @30X1

Community WOD

w/ partner

0:00-10:00 

Burpee

Row or Assault Bike Calories

-       Alternate movement each minute. Teams’ score for each movement will be the lowest rep amount achieved during minute.

Then, at 10:00 mark:

10 post runs

-       Team members alternate post runs. One running, one resting.

Then, immediately following the 10th post run, teams complete:

100 KB Swing

100 Single Arm KB/DB Thrusters

-       Team members split work anyway they prefer. One working at a time, one resting.

In time remaining (until 30:00):

Max Effort Farmers Carry building laps and sit-ups (partners alternate laps, holding 1 heavy KB/DB. The partner not doing farmers carry is accumulating max sit-ups).

Friday, February 11

Strength A

Shoulder Press : 3 @ 65%, 3 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%

Shoulder Press 1x3 at 65% 1RM

Shoulder Press 1x3 at 75% 1RM

Shoulder Press 1x2 at 80% 1RM

Shoulder Press 1x2 at 85% 1RM

Shoulder Press 1x1 at 90% 1RM

Rest as needed between sets.

Strength B

Shoulder Press : ME @ 80%, ME @ 70%

Shoulder Press 1xME at 80% 1RM

Shoulder Press 1xME at 70% 1RM

Rest as needed between sets.

WOD

3 rounds, 3 mins each, for max reps of:

15/12 Assault Bike Calories (Rx+ 20/15)

10 Chest-to-bar Pull-ups (Rx+ 15, Scaled: Ring Rows)

max reps in remaining time Strict Handstand Push-ups (Scaled: DB Push Press)

Rest 3 mins between each round.

Friday, February 11

Strength A

Shoulder Press : 3 @ 65%, 3 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%

Shoulder Press 1x3 at 65% 1RM

Shoulder Press 1x3 at 75% 1RM

Shoulder Press 1x2 at 80% 1RM

Shoulder Press 1x2 at 85% 1RM

Shoulder Press 1x1 at 90% 1RM

Rest as needed between sets.

Strength B

Shoulder Press : ME @ 80%, ME @ 70%

Shoulder Press 1xME at 80% 1RM

Shoulder Press 1xME at 70% 1RM

Rest as needed between sets.

WOD

3 rounds, 3 mins each, for max reps of:

15/12 Assault Bike Calories (Rx+ 20/15)

10 Chest-to-bar Pull-ups (Rx+ 15, Scaled: Ring Rows)

max reps in remaining time Strict Handstand Push-ups (Scaled: DB Push Press)

Rest 3 mins between each round.

Thursday, February 10

Rebuild option available in all Group Fitness classes today.

Pisgah Kids: 3:30pm

Strength A

Back Squat : 4 @ 70%, 3 @ 80%, 2 @ 85%, 1 @ 88%, 1 @ 92%

Back Squat 1x4 at 70% 1RM

Back Squat 1x3 at 80% 1RM

Back Squat 1x2 at 85% 1RM

Back Squat 1x1 at 88% 1RM

Back Squat 1x1 at 92% 1RM

Rest as needed between sets.

Complete sets every 3 mins for 15 mins. Rest 2 mins before A2.

Strength B

Every 1 min for 4 mins: Back Squat

2 Back Squats, 80% 1RM

Every 1 min for 4 mins.

Focus on SPEED of the concentric!

WOD

FT: Wall Balls and Burpee Box Jump Overs

For time:

40 Wall Balls, 20/14 lbs

20 Burpee Box Jump Overs, 24/20 in

30 Wall Balls, 20/14 lbs

15 Burpee Box Jump Overs, 24/20 in

20 Wall Balls, 20/14 lbs

10 Burpee Box Jump Overs, 24/20 in

Rebuild Strength

3 RFQ: Bulgarian Split Squats, Nordic Curls, and Double Kettlebell Bent Over Rows

3 rounds for quality of:

10 L Bulgarian Split Squats, pick load @3011

Rest 30 secs

10 R Bulgarian Split Squats, pick load

Rest 30 secs

6 Nordic Curls @4011 (use band assistance if needed in order to keep the hips fully extended throughout the movement)

Rest 1 min

10 Double Kettlebell Bent Over Rows, pick load @ 2111 (rotate palms from pronated at the bottom to supinated at the top)

Rest 1 min

Rebuild (in lieu of WOD)

3 rounds for quality of:

Goblet Cyclist Squat @3011 x 10-14

Pike Ups (w/ Rower) @2222 x 10

Alternating Suitcase Step-Ups @21X1 x10-14