WOD - Class Programming
Sunday, May 8
“There is more in you of good than you know, child of the kindly West. Some courage and some wisdom, blended in measure. If more of us valued food and cheer and song above hoarded gold, it would be a merrier world.”
― J.R.R. Tolkien, The Hobbit, or There and Back Again
XT Strength - 9a
Every 1:30 for 15 mins: Push Press and Power Jerks
1x [ 1 Push Press + 1 Power Jerk ], pick load Every 1:30 for 15 mins.
Sets 1-2: 65-70% 1RM Push Press
Sets 3-4: 75-80% 1RM Push Press
Sets 5-6: 83-86% 1RM Push Press
Sets 7-8: 88-90% 1RM Push Press
Sets 9-10: 90+% 1RM Push Press
5x5 Overhead Squat @ 75-80%
3RFQ
10 Tempo Pushups @3111
5 Max Effort Broad Jumps
Anytime during class, accumulate 20 (beginner) – 40 (advanced) GHD sit-ups
Saturday, May 7
“We must live together as brothers or perish together as fools.”
― Martin Luther King Jr.
Rebuild 8:30a
Every 6:00 x 5 Sets
5 Cyclist Front Squat 30X0 Tempo
Rest 15sec
10 Alternating Goblet Cossack Squat 21X0
Rest 15sec
5 Sets:
Wide Grip Bench Press; 41X0; 4-6 reps;
Rest 15-30sec
12 Hamstring March Steps
Rest 15-30sec
16 Alternating Dumbbell Shoulder Press @21X1
Rest 15-30sec
Community WOD
Helton
- Can be done as 2-person teams or individually
3 rounds for time of:
Run, 800 m
30 Dumbbell Squat Cleans, 50/35 lbs
30 Burpees
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.
Friday, May 6
“Remember, you cannot be both young and wise. Young people who pretend to be wise to the ways of the world are mostly just cynics. Cynicism masquerades as wisdom, but it is the farthest thing from it. Because cynics don’t learn anything. Because cynicism is a self-imposed blindness, a rejection of the world because we are afraid it will hurt us or disappoint us. Cynics always say no. But saying “yes” begins things. Saying “yes” is how things grow. Saying “yes” leads to knowledge. “Yes” is for young people. So for as long as you have the strength to, say “yes'.”
― Stephen Colbert
We’re back on our pull-up/muscle-up program today. Normal weekend schedule ahead with Coach Mark at the helm.
Strength
Strict Pull-up - Skill A:
Every 1 min for 5 mins: Toe Spot Strict Pull-ups
6 Toe Spot Strict Pull-ups
Every 1 min for 5 mins.
You're upping your Toe Spot Strict Pull-up volume today. 30 total reps versus the 25 performed on Day 1 and on Day 3. Finishing all 6 reps might be difficult on the minute. Scale back the reps if needed. Do not sacrifice activate lats or default to using more toe assistance for the sake of fitting in more reps. Keep these challenging and focus on the things you've been learning thus far.
Strict Pull-up - Skill B:
Chin Over Bar Hold : 1x 45 secs
Chin Over Bar Hold 1x 45 secs
Accumulate 30-45 secs. Use an overhand grip here, as that is how you'll be performing your strict pull-up. Use a box to jump into the top hold position. During the hold, focus on pinching your scaps back the same way you did at the top of your Ring Rows from day 5. Last but not least, stay in your hollow position! *These aren't easy! Break up as needed.
Strict Pull-up - Skill C:
Banded Single Arm Lat Pull Downs : 3x16
Banded Single Arm Lat Pull Downs 3x16
3x8 L/8 R
Initiate with your lat. Pull the palm of your hand all the way to your rib cage. Your elbow should go down and back. *The thicker the band, the harder these will be.
Strict Ring Muscle-up - Skill A:
Top Ring Transitions 3x8
You are working the top part of the muscle-up transition here. Focus on keeping the rings in tight to your body. Also think about pressing down on the rings the entire rep rather than pulling. Use as much leg assistance as needed.
Strict Ring Muscle-up - Skill B:
Ring Support Hold : 1x 60 secs
Ring Support Hold 1x 60 secs
Accumulate 1 min. Keep your eyes forward and fully lock out the arms. Make sure to breathe throughout your time in position. Do not hold your breath.
Strict Ring Muscle-up - Skill C:
Strict Ring Dips : 1x10
Strict Ring Dips 1x10
Accumulate 10 reps. Make sure the shoulders lower below the elbows for every rep. Keep your eyes forward and break up as needed.
WOD
Every 1 min for 20 mins, alternating between:
15/10 Bike Calories (Rx+: 18/12)
15 DB Bench Press
15 V-ups (Rx+: 20)
max rep Alternating Dumbbell Snatches, pick load
Rest 1 min
Thursday, May 5
“Sometimes, if you stand on the bottom rail of a bridge and lean over to watch the river slipping slowly away beneath you, you will suddenly know everything there is to be known.”
― A.A. Milne
Tonight/late afternoon today, PF member Jay Moye is playing music at the Grey Eagle Music Hall just up the street with local songwriter (and all-around super nice and cool guy) Doss Church. Patio show. Details HERE. Should be fun!
Rebuild option available today in classes.
Pisgah Kids: 3:30pm
Strength
3 RFQ: Single Arm Landmine Press and Alternating Kettlebell Bent Over Rows
3 rounds for quality of:
10 L Arm Landmine Press, pick load
Rest 30 secs
10 R Arm Landmine Press, pick load
Rest 30 secs
12 Alternating Kettlebell Bent Over Rows, pick load
Rest 1 min
8-10 L/8-10 R Single Arm Landmine Press @ 2111 10-12 Alternating Kettlebell Bent Over Rows @ 2111
WOD
AMRAP 15 mins: Row Calories, Dumbbell Push Press, and Dumbbell Box Step Overs
Complete as many rounds as possible in 15 mins of:
21 Row Calories
15 Dumbbell Push Press, pick load
9 Dumbbell Box Step Overs, pick load
Rebuild
4RFQ
Barbell Hip Thrusts x 10-14 @ 21X1
Dips x8-10 @3111
Speed Skaters x 20 (2-count pause after landing on each side)
Wednesday, May 4
“The soul becomes dyed with the colour of its thoughts.”
― Marcus Aurelius, Meditations
Strength
Alternating EMOM 12
5 Back Squat @ 75%
100’ Farmer Carry
WOD
AMRAP 12 mins: Burpees and Double Unders
Complete as many rounds as possible in 12 mins of:
10 Burpees
25 Double Unders
Tuesday, May 3
“Never complain, never explain. Resist the temptation to defend yourself or make excuses.”
― Brian Tracy
Rebuild option available in classes today.
XT Strength: 5:30pm
Pisgah Kids: 3:30pm
Strength
Strict Pull-up - Skill A:
Hollow Hold 3x 20 secs
Compare to Day 4's performance to see if you are getting better. Shoot for bigger sets in the hollow hold. If using the tuck hold, try starting out in a full hollow hold (even if only for a few seconds) before switching back.
Strict Pull-up - Skill B:
Banded PVC Strict Pull-ups : 3x8
Banded PVC Strict Pull-ups 3x8
Perform these while seated in pike position. Initiate with your lats, then pull as low as possible. *The thicker the band, the more difficult these will be. Challenge yourself.
Strict Pull-up - Skill C:
Ring Rows 4x8
4x6-8 reps Initiate with the lats, and pause at the top of each rep. Really focus on pinching your scaps in the back during your hold (1-2 sec), then control your descent back down.
*Difficulty determined by how close/far your feet are to the pull-up bar.
Strict Ring Muscle-up - Skill A:
Banded Seated Ring Muscle-ups : 3x Max Rep
Banded Seated Ring Muscle-ups 3x max rep
*2-3x max rep Compare to day 2.
If you felt like you used a light band and got a lot of reps, you can mix it up and use a heavy band and get less reps. We are looking for at least 10 reps but no more than 20 each set.
Strict Ring Muscle-up - Skill B:
Strict Ring Pull-ups 3x8
Stay in a hollow position throughout each set. Rib cage down, hips tucked under and toes pointed. Think about pressing down on the rings rather than pulling. Break these sets up if you have to in order to maintain position and quality.
Strict Ring Muscle-up - Skill C:
Hollow Hold 1x 90 secs
Accumulate 1:30. Working on our hollow hold is important for gymnastics movements and for fitness in general. Slowly build up how long you can hold. Make sure you are pressing your lower back into the floor and keeping shoulders off the floor. Do a tuck hold if you need to scale. Breathe through this, do not hold your breath.
WOD
FT: 800 m and Kettlebell Swings
For time: Run, 800 m
60 Kettlebell Swings, pick load
Run, 800 m
Rebuild
Alt EMOM 18 mins: Russian Kettlebell Swings, Bear Crawl Barbell Roll Outs, and Side Planks
Every 2 mins for 18 mins, alternating between:
25 Russian Kettlebell Swings, pick load
max rep Bear Crawl Barbell Roll Outs, :45-1 min
Side Plank, L 45 secs/R 45 secs
XT Strength
Snatch 7x2 (Ascending)
Every 2 min for 14 min.
Every 2 mins for 16 mins: Deadlift
3 Deadlifts, 85% 1RM
Every 2 mins for 16 mins.
3 RFQ
Lateral Box Jumps x 8 (4/each side)
L-Sit heel taps x 20 (Sitting on floor, legs in front and together, raise heels up and over kb, back and forth. Keep heels bolted together throughout)
Monday, May 2
“We live in an age when unnecessary things are our only necessities.”
― Oscar Wilde, Miscellaneous Aphorisms; The Soul of Man
I’m hoping to share some helpful nutrition resources this week. First, this nutrition calculator from Precision Nutrition is really cool, free, and helpful. Answer the series of questions it gives you, and it will generate a customized report with suggestions around how you can structure your eating to get you there. I recommend all of Precision’s resources and will be sharing more this week. Try this calculator out. I think you’ll like it. Let me know what you think…
Precision Nutrition : Nutrition Calculator
Strength
Use the heaviest weight you can for each set. Rest as needed between sets.
Sets 1-3: 60-70% 1RM
Sets 4-6: 70-80% 1RM
Sets 7-10: 80+% 1RM
Complete sets every 2 mins for 20 mins.
This does not need to be a max effort attempt. If you feel good, then let’s see some big weight!
WOD
4x RFT, every 4 mins: Assault Bike Calories, Shuttle Runs, and Dumbbell Walking Lunges
4 rounds, each round for time, of:
15/10 Assault Bike Calories
2 Shuttle Runs, 50 ft (25 ft out and back each rep)
Dumbbell Walking Lunge, 50/35 lbs, 50 ft
Go every 4 mins.
Sunday, May 1
“Sell your cleverness and buy bewilderment.”
― Rumi, Masnavi i Man'avi, the spiritual couplets of Maula
XT Strength - 9am
Overhead Squat : 5-5-3-3-3-1-1-1-1-1
Overhead Squat 5-5-3-3-3-1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
3 RFQ
Bounding Speed Skater x 20 (Bound and “Stick” each rep)
Side Plank x 2:00 (accumulate 1:00/side)
3RFQ
Med Ball Slam x 20
DBall Over Shoulder x 12 (6R/6L)
Saturday, April 30
“The past has no power over the present moment.”
― Eckhart Tolle
Rebuild 8:30a, Community WOD 9:30a
Rebuild
3 RFQ: Single Leg Hip Thrusts, Tempo Front Squats, and Med Ball Pec Activation Walks
3 rounds for quality of:
10 L/10 R Single Leg Hip Thrusts @20X1
Rest 1 min
3 Tempo Front Squats, pick load @31X1
Rest 1 min
Med Ball Pec Activation Walk, pick load, 1 min
Rest 1 min
3RFQ
16 Slasher to Halo (8R/8L)
16 Kneeling Keg Lifts (8R/8L)
Flutter Kicks (Accumulate 1:00)
Community WOD
Teams of 3 - 2 rounds for time of:
100/70 Assault Bike Calories
Run, 800 m
60 Dumbbell Burpee Deadlifts, pick load
2 Post Runs
40 Strict Pull-ups (Ring Rows or Bent Over Rows)
Time cap: 40 mins
Teammates can partition reps as they see fit on the Assault Bike, dumbbell burpee deadlifts, and strict pull-ups, but must complete the running together and may not start on the next element until all 3 teammates have completed the run.
One of the two resting teammates must be in active rest position during all non-running elements. Active rests: Bike (Suitcase DB Hold), Burpee Deadlift (Plank), Pull-Up/Ring Row (Bar Hang)
Friday, April 29
“Let no man pull you so low as to hate him.”
― Martin Luther King Jr., A Knock at Midnight: Inspiration from the Great Sermons of Reverend Martin Luther King, Jr.
Strength
Strict Pull-up - Skill A:
Active Bar Hang 1x 90 secs
Accumulate 90 secs in as few sets as possible.
You're building on your Day 1 Active Bar Hangs. Those were only 30 sec each. See how long you can go today. Remember, these are "active", so press down on the bar to activate your lets. Also, practice your hollow body position by pointing your toes, squeezing your glutes and quads, and tucking your rib cage down.
*These aren't easy!
Skill B:
Hollow Hold : 3x 20 secs, rest 30 secs
Hollow Hold 3x 20 secs
Rest 30 secs between sets.
You just performed a hollow body position from a pull-up bar with your Active Bar Hangs, now let's practice from the floor. We're breaking the exercise up into manageable 20 sec sets. Stay hollow (pointed toes, glutes and quads squeezed, rib cage tucked), but use the tuck hold option if needed. *Avoid resting during each 20 sec interval. Instead, switch to a tuck hold if you can no longer hold a full hollow hold.
Strict Pull-up - Skill C:
Segmented Ring Rows 3x8
Similar but different to Day 2's Feel Elevated Ring Rows.
Initiate each ring row by activating your lats. This will elevate your body towards the rings a bit. Pause there for 1-2 sec, then complete the ring row. Drive your elbows down and back so that the rings are pulled to your rib cage rather than your chest. Keep your body as rigid as possible on these. You should be noticing a common theme by now. Lat activation and strengthening are critical to strict pull-up strength!
*Increase/decrease difficulty by moving your feet closer /further from the pull-up bar.
Strict Ring Muscle-up - Skill A:
False Grip Active Ring Hang : 3x Max Hold
False Grip Active Ring Hang 3x max hold
Make sure to actively press down on the rings. Think about tucking your hips under, squeezing your glutes and keeping toes pointed. Tension is key. Make sure you are breathing during the entire hold.
Strict Ring Muscle-up - Skill B:
Toe Spot Ring Muscle-ups : 3x5
Toe Spot Ring Muscle-ups 3x5 Rest as needed between sets.
Focus on slow and controlled movement through this drill. Do not rush through it. Keep your eyes forward the whole time and maintain a hollow position. Think rib cage down and press down on the rings throughout each rep. The false grip may feel weird at first, but it just takes time to get comfortable with. Use as much leg assistance as needed.
Strict Ring Muscle-up - Skill C:
Ring Support Hold : 3x 30 secs
Ring Support Hold 3x 30 secs
Training strength and stability here. Keep your eyes forward. Keep your arms locked out and toes pointed straight down in a neutral hollow position. Make sure you are breathing throughout the holds and break up as needed.
WOD
10 rounds, 2 mins each, for max reps of:
5 Box Jumps, 30/24 in
5 Burpees
10 AbMat Sit-ups
max reps in remaining time Double Unders
Thursday, April 28
“May you live every day of your life.”
― Jonathan Swift
Rebuild option available in all classes today.
Pisgah Kids: 3:30pm
Strength
3 rounds for quality of:
8 Snatch Grip Romanian Deadlifts, pick load @4011
Rest 45 secs
Single Arm Bottoms-up Kettlebell Carry, pick load, L 50 ft/R 50 ft
Rest 45 secs
30 Band Pull Aparts @2020
Rest 45 secs
WOD
3x RFT, every 5 mins: Assault Bike Calories and Kettlebell Swings
3 rounds, each round for time, of:
30/20 Assault Bike Calories
24 Kettlebell Swings, pick load
Go every 5 mins.
These should be sprint intervals! Attack these hard and you should have plenty of rest to repeat the effort with similar intensity. If you’re giving full effort and taking longer than 2 mins on the Assault Bike, please reduce the calories.
Rebuild Option
3 RFQ
24 SA Russian KB Swing (12R/12L)
6-8 Rower Pike-Ups @3111
10-14 Goblet Lunge @3111
Wednesday, April 27
“Count your age by friends, not years. Count your life by smiles, not tears.”
― John Lennon
Pisgah 10-year Anniversary WOD and Gathering: Saturday, June 4 10a-12p
Strength
Bench Press : 5-5-3-3-3-1-1-1-1-1
Use the heaviest weight you can for each set.
WOD
2K Row Time Trial or 1 mile Run Time Trial
Cash Out – 2 RFQ
20 V-Ups (Weighted or unweighted)
20 Wallball
Tuesday, April 26
“The only true wisdom is in knowing you know nothing.”
― Socrates
Pisgah 10-year Anniversary Gathering: Saturday, June 4 10a-12p
Rebuild option available today.
Pisgah Kids: 3:30pm
XT Strength: 5:30pm
Strength
4 rounds for quality of:
6 Seated Strict Press, pick load
Rest 30 secs
12 Cosmonaut Sit-Ups (6R/6L)
Rest 30 secs
6 GHD Back Extension or Barbell Good Morning pick load
Rest 30 secs
WOD
5 RFT: Alternating Pistols, Dumbbell Push Press, and Burpee Box Jumps
5 rounds for time of:
12 Alternating Pistols (Alt. Goblet Cossack Squats)
9 Dumbbell Push Press, pick load
6 Burpee Box Jumps
Rebuild Option
3 RFQ
16 Alternating Pistols or Goblet Cossack Squat @3111
12 DB Push Press @3111
6 Devil Press
XT Strength
Every 1:30 for 12 mins: Push Press, Power Jerks, and Split Jerks
1x [ 1 Push Press + 1 Power Jerk + 1 Split Jerk ], pick load
Every 1:30 for 12 mins.
Sets 1-2: 60-65% 1RM Push Press
Sets 3-4: 70-75% 1RM Push Press
Sets 5-6: 80-83% 1RM Push Press
Sets 7-8: 85-88% 1RM Push Press
Heavy Clean: Take 15 min to work to today’s Clean 1RM
3 RFQ
Plank Walk 6’ down, 6’ back
Single Leg “Box” Jump x 5
SL KB RDL x 12 (6 R/6L)
Cash Out:
100 Abmat Sit-Ups (Experienced athletes can target 40 GHD Sit-Ups here. Can accumulate the abmat or GHD sit-ups over multiple sets)
Monday, April 25
“Whenever you find yourself on the side of the majority, it is time to reform (or pause and reflect).”
― Mark Twain
SAVE THE DATE!!
Pisgah Fitness 10-year anniversary WOD/hangout - Saturday, June 4
We’ll do a special Saturday morning Community WOD (10-11am), then stick around after for food and drinks from 11a-12p or so. We’re buying some food to share and will stock some coolers for everyone. We’ll probably have a grill going as well. Feel free to bring whatever you want and invite ANYONE you want! More the merrier…just want to come together and celebrate the Pisgah community for 10 great years (can you believe it?).
Strength
Strict Pull-up - Skill A:
Every 2 mins for 10 mins: Toe Spot Strict Pull-up + Negatives
5 Toe Spot Strict Pull-up + Negatives Every 2 mins for 10 mins.
These will be similar to Day 1's toe spotted pull-ups, but now we're including a 3-sec negative. Descend from the top position as controlled as possible. You have the same volume as Day 1 (25 total reps), but the negative should make things a bit more difficult. *Initiate your pull with the lats first.
Strict Pull-up - Skill B:
Single Arm Dumbbell Bent Over Row : 20-20-20-20
Single Arm Dumbbell Bent Over Row 20-20-20-20 (10L/10R)
Use the heaviest weight you can for each set. Rest as needed between sets.
More lat strengthening today, but this time with some dumbbells. The goal here is to pull the weight to your hips, not your chest. The elbow should go back and up. This will activate and strengthen your lats.
*Feel free to support yourself on a bench if needed. Use a weight that is challenging but that still allows you to get the load to your hips.
Strict Ring Muscle-up - Skill A:
Strict Ring Dips 1x10
Accumulate 10 reps. Keep your eyes forward on this. Lower down to where your shoulders drop below your elbows.
Strict Ring Muscle-up - Skill B:
Band Tricep Extensions : 3x20
Band Tricep Extensions 3x20
Use a lighter band on these sets. Keep the rib cage down. Do not have an arch in the back and get a full lockout with the arms.
Strict Ring Muscle-up - Skill C:
False Grip Ring Rows : 3x10
False Grip Ring Rows 3x10
This drill is building pulling strength in the false grip. Make these challenging. Do not lead with the chest. Keep your rib cage down and squeeze your glutes.
WOD
"Tarzan"
FT: 800 m, Thrusters, and Rope Climbs
For time:
Run, 800 m
20 Thrusters, 135/95 lbs (yes…this is super heavy. Set this weight to a challenging one.)
10 Rope Climbs, 15 ft (30 rope lowers)
20:00 cap
Sunday, April 24
“The fool doth think he is wise, but the wise man knows himself to be a fool.”
― William Shakespeare, As You Like It
XT Strength
Every 1:30 for 3 mins: Split Jerk Stance Press
5 Split Jerk Stance Press, pick load
Every 1:30 for 3 mins.
Every 2 mins for 20 mins: Power Snatches and Overhead Squats
Every 2 mins for 20 mins do:
1 Power Snatch, pick load + 2 Overhead Squats, pick load
3 RFQ
Step-down tall box jumps x 5
Alt. Pistol Squat x 10
Alt. EMOM 12
L Arm Turkish Get-Up
R Arm Turkish Get-Up
:30 Abmat Sit-Up AMRAP
Saturday, April 23
“It is inhumane, in my opinion, to force people who have a genuine medical need for coffee to wait in line behind people who apparently view it as some kind of recreational activity.”
― Dave Barry
Rebuild 8:30a, Community WOD 9:30a
Rebuild
Alt EMOM 15 mins: Single Arm Deadlifts, Suitcase Carries, Slider Hamstring Curls, and 2 more
Every 1 min for 15 mins, alternating between:
1x [ 6 L Single Arm Deadlifts + Suitcase Carry, L 30 m ], pick load
1x [ 6 R Single Arm Deadlifts + Suitcase Carry, R 30 m ], pick load
8 GHD Back Extensions (12 Good Mornings)
L-Sit, 45 secs (3x:15, :05 rest between each)
10 Tempo Push-ups @1111
You may perform the single arm deadlifts and suitcase carries with a farmer’s handle, a heavy kettlebell or dumbbell, or a barbell. Perform the deadlift with your arm in the center of your body and the carry with your arm at your side.
3RFQ
Knee Over Toes Split Squat @ 3110 Tempo; 6-8/leg rest 45sec
Dumbbell Jefferson Curl @ 3131; 6-8 reps; rest 75sec and back to 1st *Keep loads lighter and focus on Range of Motion and movement control
Side Plank :45/each side
Community WOD
w/partner. Any split of work/tasks. One athlete working at a time.
A) AMRAP/each movement. Every 4 mins for 16 mins:
SA DB OHS (0:00-4:00)
Bike Cals (4:01-8:00)
Strict Pull-ups (Ring Rows/Bent Over Rows) (8:01-12:00)
Post Runs (12:01-16:00)
4:00 Break (16:00-20:00)
B) AMRAP/each movement. Every 4 mins for 16 mins:
Burpees to Plate (20:00-24:00)
OH Plate Lunges (24:01-28:00)
Building Laps (28:01-32:00)
Toe to Bars (V-Ups or Sit-Ups) (32:01-36:00)
Friday, April 22
“People were always the limiters of happiness except for the very few that were as good as spring itself.”
― Ernest Hemingway, A Moveable Feast: The Restored Edition
Long warm-up and cool-down today. Focus will be on this WOD, which has grown into one of our community’s favorites over the years…
WOD
“Fight Gone Bad”
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
After WOD:
Skill Session (Cleans)
Longer, coach-led post-WOD mobility session
Origin Story:
The origin of “Fight Gone Bad” is when world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high- power compound exercises meant to work every muscle in the body and re-create the intensity of a real MMA fight.
As Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. “It’s like a fight gone bad,” Penn replied, supplying the name for one of CrossFit’s most challenging—and notorious—workouts.
Thursday, April 21
“I enjoy the spring more than the autumn now. One does, I think, as one gets older.”
― Virginia Woolf, Jacob's Room
Rebuild option available today.
Pisgah Kids 3:30 PM
Strength
Strict PU Program (2/20)
Active Bar Hang : 3x 30 secs, rest 1 min
Rest 1 min between sets.
These are "active" bar hangs. Engage your lats by pulling down on the bar. Remember what the Lat Press Downs felt like on Day 1. You're doing the same thing here, but only the first couple of inches. You're also practicing the same "hollow" position you performed on Day 1, but this time you’re doing it while hanging from a bar. *Go for big sets here. Unbroken if possible.
4x6-8 reps
The goal here is to pull the rings down to your hips. Much like the lat PRESS downs on Day 1, think about pressing the rings down rather than pulling yourself up. Use as little hip momentum as possible. Some momentum is okay here if you can't get any movement at all, but initiate with the press down and not the hips. *The higher the box, the tougher these are.
Plank Hold 3x1:00 (accumulate)
Strict MU Program
Strict Chest-to-ring Pull-ups : 3x5
Rest as needed between sets.
Make sure that you are keeping the hollow position throughout each rep. There should not be an arch in the back. Think about pressing down on the rings to get your chest to make contact rather than pulling up to accomplish that. We want the lats to be the working in this drill.
Banded Seated Ring Muscle-ups : 3x Max Rep
Rest as needed between sets.
No more than 20 reps each set. This drill is working on muscle memory and also training the ring muscle-up transition. Try and find a band resistance that you can get more than 10 reps but less than 20. These sets should be challenging.
Hollow Hold : 3x 20 secs, rest 40 secs
Hollow Hold 3x 20 secs Rest 40 secs between sets.
Working on the hollow hold will transfer to all other gymnastics movements. Tension = power. Breathe through any time spent holding. Do not hold your breath. Scale to a tuck hold if needed.
WOD
For time:
4 rounds, each round for time, of:
Bike 40/30 Cals
10 Burpee Broad Jumps, 4/3 ft
10 Ring Dips
3 Wall Walks
Go every 9 mins.
Ring Dips or Stationary Dips Athletes should be getting at least 2 mins of rest between rounds, so please adjust the distance or repetitions to ensure the intended stimulus of this session.
Rebuild Option
3RFQ
12 Supinated Barbell Bent Over Row @2111
12 Stationary Dips @2111
20 Windshield Wipers
Wednesday, April 20
“If we had no winter, the spring would not be so pleasant: if we did not sometimes taste of adversity, prosperity would not be so welcome."
[Meditations Divine and Moral]”
― Anne Bradstreet, The Works of Anne Bradstreet
Group Fitness
Grinder alert!
Every 6 mins for 36 mins: Rows, 400 m, and Squat Snatches
Every 6 mins for 36 mins do:
Row, 500 m
Run, 400 m
3 Squat Snatches, pick load
Total the load successfully lifted for the 3 squat snatch reps, then sum all of those loads and include the grand total in your notes.
Monday, April 18
“What a strange thing!
to be alive
beneath cherry blossoms.”
― Kobayashi Issa, Poems
We are rebooting our Strict Pull-Up and Strict Muscle-Up Program we ran last year that saw many of our athletes improve. 2x/week over the next 10 weeks, expect to see strength and/or skill sessions dedicated to moving us closer to these goals, which many of our athletes share.
We'll be working on various skills meant to improve pulling and core strength. You'll have multiple opportunities to repeat skills in order to 1) increase difficulty and 2) monitor progress. Skills will include both pull-up bar and ring work, static and dynamic movement, plus accessory work with a special emphasis on the hollow body position and lat activation/development. Keep in mind that this program is meant to be revisited as often as needed. Results will vary based on your ability when starting the program. The important thing to keep in mind is progress. As long as you are better off than when you started the program, you are headed in the right direction. It might take another run through the program before getting your first rep. Fitness is a journey. Enjoy the process!
Strength
Strict Pull-Up Test
Strict Ring Dip Test
Strict Pull-Up Program (Session 1) – Pre-requisite: 5 full ROM ring rows (feet under rings) and the ability to hang from a bar for 5-10 seconds.
Hollow Hold 1x:60
Accumulate 60 secs. It's important you're pulling from the proper position. That means learning and strengthening the hollow position. You'll be playing around with the hollow hold many times over the course of this program. Point your toes, squeeze your glutes and quads, and tuck your rib cage down (shoulder blades off of the ground). *Scale to a tuck hold as needed.
Banded PVC Lat Press Downs 3x15
You'll need strong lats in order to perform a strict pull-up, so let's strengthen them! In addition to strengthening, these lat press downs will also help you understand how to activate your lats (which isn't always obvious or easy to do). Press down fast and control on the way back up. Your elbows should remain locked out the entire time. *The thicker the band, the harder these will be.
Toe Spot Strict Pull-Ups 5x5
Rest as needed between sets.
You'll be doing various forms of strict pull-ups throughout the program. You'll start with the toe spotted versions. The box is there to provide as much assistance as you need, but challenge yourself to use as little as possible. *Initiate the pull-up with your lats. Activate them the same way you were during the lat press downs from today.
Strict Muscle-Up Program (Session 1) – Pre-requisite: 7-10 strict pull-ups and 3-5 strict ring dips
False Grip Active Ring Hang 3x Max Hold
Rest as needed between sets.
Make sure that you are maintaining a hollow position with your rib cage down, arms as locked out as possible, legs straight, and toes pointed.
Ring Support Hold 1x:60
Accumulate 1 min.
Think about pressing down on the rings. Keep your eyes forward and toes pointed straight down. Focus on breathing here. Do not hold your breath while in position.
Segmented Ring Row 3x10
Rest as needed between sets.
Keep the hollow position throughout the movement. Press down to initiate and pause for 1 sec then pull and drive the elbows down and back. Make these challenging but form is the priority.
WOD
21-15-9-9-15-21 reps, for time of:
Deadlift, 225/155 lbs
Burpee
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.