WOD - Class Programming
Monday, March 28
Hi all, I’m watching the weather for this upcoming weekend with the goal of scheduling a casual community gathering on the big amazing lawn/patio across the river at New Belgium Brewing. If you haven’t been, it’s a great place to sit and enjoy the sun, throw a frisbee, or just hang with friends and talk (beer or no beer). Let’s keep watching the weather and I’ll send something out by Wednesday or so. I’m hoping Saturday or Sunday, mid-afternoon. Couple hours. Stay tuned!
Nutrition Bite (get it?):
Fasting as a Therapeutic Option for Weight Loss » (crossfit.com)
Strength
Back Squat : 2-2-2-2-2, rest 2 mins
Back Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest 2 mins between sets.
90+% 1RM
WOD
5 rounds, 1 min each, for max reps of:
9 Deadlifts, 185/135 lbs
max reps in remaining time Toes-to-bars (V-Ups)
-- Rest 5 mins –
5 rounds, 1 min each, for max reps of:
9 Overhead Squats, 75/55 lbs
max reps in remaining time Chest-to-bar Pull-ups (Pull-Ups or Ring Rows)
Sunday, March 27
45-min Community Greenway Run/Jog: 8am
XT Strength: 9am
Every 3 mins for 21 mins: Squat Snatch
3 Squat Snatches, pick load Every 3 mins for 21 mins.
Touch and go reps. Build in load.
3 RFQ
Single Leg “Box” jumps x10-12 (5-6/each)
L-Hang x :20 x 3
3 RFQ
DB Floor Press x 10-12
Glute Bridge March x20 (10/each leg)
Saturday, March 26
Rebuild 8:30a
Community WOD 9:30a
Rebuild
A) 4RFQ
Back Rack Knee Over Toe Split Squat; 21X0 x 8-10/leg
Single Arm DB Bench Press; 21X0 x 6-8/arm
B) For Quality
10-8-6-4-3-2-1
KB Rack Cyclist Squat
KB Gorilla Row (R+L = 1 rep)
*KB Rack Carry 20m after every set
Community WOD
w/partner - alternate movements
Complete as many rounds as possible in 15 mins of:
Row, 500 m
20 Alternating Goblet Cossack Squats
10 L/10 R Single Arm Kettlebell Push Press
—then—
Complete as many rounds as possible in 15 mins of:
Run, 400 m
30 Push-ups
20 Alternating Dumbbell Snatches
Friday, March 25
Strength
Complex: Power Clean + Hang Clean
1-1-1-1-1-1-1-1
1x [ 1 Power Clean + 1 Hang Clean ]
Sets 1-3: 60-70% 1RM Clean
Sets 4-6: 70-80% 1RM Clean
Sets 7-8: 80-85% 1RM Clean
WOD
3 rounds for time of:
Run, 400m
12 Overhead Squats, 95/65 lbs (Rx+ 115/80)
15 Toes-to-bars (Weighted V-Ups or Sit-Ups)
Thursday, March 24
Rebuild option available in all classes.
Pisgah Kids: 3:30pm
Strength (all athletes)
3 rounds for quality of:
6 Cobra Peel Offs (hold for 10-12 seconds)
Rest 45 secs
Single Arm Bottoms-up Kettlebell Carry, pick load, L 50 ft/R 50 ft
Rest 45 secs
10 Back Extensions @3011 (Good Mornings)
Rest 45 secs
Prone Plank Hold, 1 min
Rest 45 secs
WOD
Complete as many rounds as possible in 8 mins of:
10 Ring Dips
10 Ring Push-ups
20 Russian Twists
Rebuild Option
3 RFQ
6-8 Stationary Dips @2111
6-8 Tempo Push-Ups @ 3111
1:00 (accumulate) Russian Twists
Wednesday, March 23
Strength
Pause Deadlift : 8-8-8
Pause Deadlift 8-8-8
Rest as needed between sets.
55-65% 1RM Deadlift
Pause for 1-2 full secs at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip, and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus.
WOD
3 RFT: Assault Bike Calories and Kettlebell Swings
3 rounds for time of:
20/15 Assault Bike Calories
25 Kettlebell Swings, pick load
Tuesday, March 22
Rebuild option available all day.
XT Strength: 5:30 pm
Pisgah Kids: 3:30 pm
Strength (all athletes)
3 RFQ: Dumbbell Bench Press, Bent Over Reverse Dumbbell Flies, and L-Sit Tuck-to-Extensions
3 rounds for quality of:
10 Dumbbell Bench Press, pick load @21X1
Rest 45 secs
15 Bent Over Reverse Dumbbell Flies, pick load
Rest 45 secs
6 L-Sit Tuck-to-Extensions @1212
Rest 45 secs
WOD
5 rounds for time of:
6 Hang Power Cleans, 115/75 lbs
9 Handstand Push-ups (Pike Pushups)
12 Push Press, 115/75 lbs
Rebuild Option
3 RFQ
6 Dumbbell Renegade Rows, pick load @2111
9 Weighted Sit-Ups @2111
12 Dumbbell Push Press, pick load @2111
XT Strength
Kneeling Squat Jumps 3x5
Clean Pulls 3x5
Hang Squat Clean : 3-3-3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
Scaling: The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.
3 RFQ (if time)
SA Landmine Row x 16-20 (8-10/each)
Farmer Carry x 1 Lap (1 KB/Heavy)
+
GHD Sit-Ups 2x 10-15 (as the machine is available throughout class)
Monday, March 21
Announcements (LOTS to share today…)
Again, thanks to Lauren from Planting Roots Nutrition for coming to visit on Saturday. She left some protein info on the coffee bar and shared some great info. If you couldn’t make it, she made some of the following recommendations (thanks to Jay Moye for taking notes):
How much protein? She recommends 1.2-1.6g protein per 1kg (note: not #) of body weight. Older athletes, and more active athletes trend on the higher end.
How to manage intake? Bodies can utilize only 30-40g of protein at one time, so BIG single servings of protein (anything over 30-40g) will often leave grams of protein wasted and unable to process. Better to spread out protein intake over all meals and snacks throughout the day.
Best protein source? She recommends whey protein. If you stay away from dairy, Lauren recommends soy, edamame, seeds (pumpkin especially) and lentils. We (Hayette and I) also recommend seitan, which has a very high protein content.
Best meal/time of day for protein intake? Lauren suggested breakfast time/morning as your bodies ideal time for higher protein/lower carb eating.
Intern update! We’re excited to announce that we have scheduled Bruce Browder for his CrossFit Level 1 certification test. He’s worked hard to prepare. After he passes, we’re excited to get him in front of classes to finish out his intern period with us. THANK YOU to so many of you in our community for supporting this effort. Also, we’re excited to announce that we will be launching TWO new interns through our coaching development program.
Kay Kelley has been an incredibly amazing addition to our community over the past months. She’ll be working through the coach development program, as will Doriyan Johnson, a UNCA sophomore. Both will be starting around April 1. More info about both of these rock stars, as well as pics, can be found soon on our staff page on the pisgahfitness.com website.
Memorial Day Murph is happening at Summit CrossFit again this spring. Details below!
MEMORIAL DAY MURPH FUNDRAISER FOR WARRIOR CANINE (ASHEVILLE LOCATION) & POTLUCK
Donations to support Warrior Canine Connection's no-fail mission. https://warriorcanineconnection.org
Please bring a dish to share. We will have beer provided by Hillman Beer.
In order to help us run this event smoothly, please register for a heat time. https://summit-crossfit.triib.com/events/murph-2022_
The $25 registration fee covers the cost of the shirt and a $10 donation. THE DEADLINE TO REGISTER FOR A SHIRT IS: MAY 10TH. WE WILL NOT HAVE EXTRAS.
If you do not want a shirt, please wait until the shirt cut-off time to register for your heat.
Alternatively, you can just show up at one of the designated heat times with a $10 CASH donation.
Never been to Summit before? Please have this waiver filled out prior to the event : https://summit-crossfit.triib.com/kiosk/602/quick-waiver/
Let us know if you have any questions!
Monday Group Fitness
Strength
Back Squat 1-1-1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
Scaling: Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy back squats, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.
· Workout Tips »
· The Back Squat »
WOD
“The Ghost”
6 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee
Double Under
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Sunday, March 20
Community Endurance WOD - 8a
45 min Greenway run/jog
OR:
5 rounds, 5 mins each, for max reps:
30/20 Row Calories
400m Run
max reps in remaining time Assault Bike Calories
Rest 5 mins between each round.
XT Strength - 9a
Jerk Sotts Press 3x5
Split Jerk 7x2 - Ascending
Overhead Squat 3x5
3RFQ
KB SL RDL x 14 (7/each leg)
Weighted Hip Bridges x 20
Tall Box Jumps x 5
Saturday, March 19
Nutrition Talk: 10:15 w/ Lauren from Planting Roots Nutrition. Please plan on dropping in for this short 15-20 minute info session and chance to meet Lauren! All are welcome. No charge.
Rebuild 8:30a, Community WOD 9:30a
Rebuild
3RFQ
20 SA KB Swings (10 each)
12-16 Rack Split Squat @2111
3RFQ
16-20 SA KB Push Press @20X1
16-20 Goblet Alt. Cossack Squat @2111
Alternating on minute x 10
:30 Turkish Get Up
:30 Hollow Hold
Community WOD
AMRAP 15 mins w/ Buy-in: 800 m, Strict Pull-ups, Push-ups, and Air Squats
In 15 mins do:
Run, 800 m (400m relay)
then in the remaining time, AMRAP of:
5 Strict Pull-ups (Bent Over DB Rows)
10 Push-ups
15 Air Squats
Rest 5 mins before B.
AMRAP 15 mins w/ Buy-in: 800 m, Dumbbell Squat Clean Thrusters, and Toes-to-bars
In 15 mins do:
Run, 800 m (Alternating Post Runs – 2/each athlete)
then in the remaining time, AMRAP of:
10 Dumbbell Squat Clean Thrusters
10 Toes-to-bars or V-Ups
Friday, March 18
Nutrition info session tomorrow 10:15A! All are welcome.
Skill:
Strength:
Deadlift
E2M
8-6-4-4-2
WOD:
4 RFT: Burpees and Dumbbell Box Step-ups
4 rounds for time of:
15 Burpees
15 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
Thursday, March 17
Nutrition Info Session - Saturday, 10:15A
Rebuild option available all day.
Today, we’re combining our Rebuild and Group Fitness into one, longer combined structure. Our Rebuild’ers will be moving slowly and not counting reps with some variations of movement. But…I think we’ll be able to rotate together and have plenty of room. Enjoy!
WOD
4 rounds, 1 min per station, for max reps of:
Dumbbell Floor Press, pick load
Rest 30 secs
Banded Overhead Tricep Extension
Rest 30 secs
Double Under
Rest 30 secs
Strict Pull-up
Rest 30 secs
Assault Bike Calorie
Rest 30 secs
Rotate immediately to the next station, the clock does not stop.
· Dumbbell Floor Press- choose a weight that you can move throughout the 1 min
· Strict Pull-ups- pronated, supinated or mixed
Rebuild Option
4 rounds, 1 min per station, for quality of:
Dumbbell Floor Press, pick load @21X1
Rest 30 secs
Banded Overhead Tricep Extension @20X1
Rest 30 secs
Abmat Situp @2111
Rest 30 secs
Strict Pull-up/Bent Over Row @2111
Rest 30 secs
Jefferson Curl @4442
Rest 30 secs
Wednesday, March 16
Nutritionist Info Session: This Saturday, 10:15AM
Skill:
Double Under Practice
Gymnastics Conditioning:
Alt EMOM 12
Odd: :30 Strict Ring Dip/Stationary Dip AMRAP
Even: Rope Climb (Advanced: 1 Legless, Intermediate: 1 Rope Climb w/ clamp, Developing: 3 Rope Lowers or :30 Clamp Hold)
WOD:
3 RFT: Rows and Hang Power Snatches
3 rounds for time of:
Row, 500 m
21 Hang Power Snatches, 75/55 lbs
Tuesday, March 15
Saturday…I hope you’ll attend our first nutrition info session with Lauren from Planting Roots Nutrition. We’re very excited to begin a relationship and build a program at Pisgah to support athlete goals toward nutrition and healthy behaviors and choices. She’ll be here for a 15-20 min session, beginning after Community WOD (approx. 10:15-10:20 am). EVERYONE is welcome.
Rebuild option available all day.
Pisgah Kids: 3:30pm
XT Strength: 5:30pm
Strength
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
20 Single Kettlebell Sumo Deadlift, pick load
Rest 2 mins
WOD
4x RFT, every 4 mins: Assault Bike Calories and Dumbbell Burpee Deadlifts
4 rounds, each round for time, of:
20/15 Assault Bike Calories
15 Dumbbell Burpee Deadlifts, pick load
Go every 4 mins.
Rebuild Option
4 RFQ
Renegade Push-Up x 10 @2111
Seated Plate Half – Moon x 5/each side (10 touches total)
Kneeling Slasher x 10/each side
XT Strength
Clean & Jerk 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
Scaling: Experienced athletes should pick loads that allow them to attempt to set a PR in the later sets. Newer athletes should maintain the single repetitions of the clean and jerk, but focus on mechanics for each rep.
3RFQ
Bounding Speed Skaters x10 (“Stick” each landing, with control and balance, before jumping back. Gradually increase your power and distance on your jumps without losing control and balance.)
Deficit RDL x10
L-Sit/L-Hang :20 x 2 (rest as needed between :20 intervals)
Monday, March 14
Our final Open workout of the year…Nice job working through these over the last few weeks. These have been fun tests. Today’s finale is a classic Open thruster/pull-up closer. We’ll take our time, warm-up, breakdown the movements and strategy, then go for it. No skill or strength today. You got this!
CrossFit Games Open 22.3 - Rx'd
For time:
21 Pull-ups
42 Double Unders
21 Thrusters, 95/65 lbs
18 Chest-to-bar Pull-ups
36 Double Unders
18 Thrusters, 115/75 lbs
15 Bar Muscle-ups
30 Double Unders
15 Thrusters, 135/85 lbs
Time cap: 12 mins
CrossFit Games Open 22.3 - Scaled
For time:
21 Jumping Pull-ups
42 Single Unders
21 Thrusters, 65/45 lbs
18 Pull-ups
36 Single Unders
18 Thrusters, 85/55 lbs
15 Chest-to-bar Pull-ups
30 Single Unders
15 Thrusters, 105/65 lbs
Time caps: 12 mins
22.3 (Foundations)
For time:
21 bent-over rows
42 jumping jacks
21 thrusters
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters
Women 35 lb
Men 45 lb
Time cap: 12 minutes
Sunday, March 13
Community WOD (Endurance) - 8a
45 min. Greenway run/jog OR:
5 rounds, 5 mins each, for max reps:
400m Run
30/20 Bike Calories
max reps in remaining time Row Calories
Rest 4 mins between each round.
XT Strength - 9a
Sotts Press (Snatch) 3x5
OHS 3x5
Snatch Balance 3x3
Hang Snatch 3x3
Snatch 3x1
3 RFQ
Plank Walk-Ups Accumulate 1:00
R Side Plank Reach Throughs :40
L Side Plank Reach Throughs :40
Saturday, March 12
Rebuild - 8:30a
3 RFQ
Crossbody KB RDL x 8-10 @3111
KB Hollow Body Flutter Kick (Accumulate 1:00)
Front Rack Carry x 100 steps
3 RFQ
Front Rack Cossack Squat x 12-16 @3111
Single Arm Incline Row x 12-16 @2111
Wall Sit (Accumulate 1:00)
Community WOD 9:30a
w/ partner (AMRAP 30)
- If your team makes it to the bottom, start working your way back up the ladder.
1000m Row
90 Box Jump Overs
80 KB Swings
70 Burpees
60 Wallballs
50 Plate Overhead Lunges
40 Pushups
30 Sit-Ups
20 DB Pullthroughs
1000m Row
Friday, March 11
22.3 Skill
Strength:
Every 3 mins for 21 mins: Squat Clean
1 Squat Clean, pick load
Every 3 mins for 21 mins.
Build in load.
WOD:
Every 2 mins for 14 mins: Burpee Broad Jumps and Air Squats
Every 2 mins for 14 mins do:
7x [ 1 Burpee Broad Jump + 3 Air Squats ]
Thursday, March 10
Rebuild option available in all classes today.
Pisgah Kids: 3:30pm
Strength:
Lifting: Barbell Hip Thrusts and Supinated Barbell Bent Over Rows
Barbell Hip Thrust 6-6-6-6, using heaviest weight per set @20X1 (go heavy on these– a good starting weight might be around 80% of your 1RM deadlift)
Rest 1:30
Supinated Barbell Bent Over Row 6-6-6-6, using heaviest weight per set @2111
Rest 1:30
WOD
Alt EMOM 20 mins: Toes-to-bars, Push-ups, and Row Calories
Every 1 min for 20 mins, alternating between:
9 Toes-to-bars + max rep Push-ups
max rep Row Calories
Rebuild Option
EMOM 20, alternating between:
First 10:00:
:30 Weighted V-Up @ 2111
:30 Tempo Push-Ups @3111
Second 10:00:
:30 Landmine Twist
:30 DB Floor Press @21X1
Wednesday, March 9
Long one today…we’ll review these movements, then just do the WOD today. Have fun!
WOD:
4x RFT, every 9 mins: Double Unders, 800 m, and Ground-to-Overheads
4 rounds, each round for time, of:
80 Double Unders (80 Singles)
Run, 800 m
10 Ground-to-Overheads, 135/95 lbs
Go every 9 mins.