WOD - Class Programming
Friday, May 20
“My soul is in the sky.”
― William Shakespeare, A Midsummer Night's Dream
“Overtourism: Am I Part of the Problem?” (Outside Magazine)
Strength
Strict Pull-up - Skill A:
Active Bar Hang : 3x 35 secs, rest 1 min
Active Bar Hang 3x 35 secs
Rest 1 min between sets.
Compare to Day 2's active bar hangs. You did 30 secs then, and we're adding 5 secs each set today. If you managed unbroken sets then, see if you can do the same with 35 second sets. *Remember, these hangs are just the top portion of your Scap Pull-ups from Day 8. Press down!
Strict Pull-up - Skill B:
Feet Elevated Ring Rows 4x8
4x6-8 reps
Same exact skill piece as the one you did on Day 2. See if they feel any better, or increase the box height for added difficulty. Hip movement is okay as long as the movement is initiated with the press down (not the hips).
Strict Ring Muscle-up - Skill A:
False Grip Active Ring Hang : 3x Max Hold
False Grip Active Ring Hang 3x max hold
Look back to days 4 and 7. You may notice you are able to hold a little longer. The false grip should be feeling stronger. Make sure to maintain a hollow neutral position.
Strict Ring Muscle-up - Skill B:
Toe Spot Chest-to-ring Pull-ups : 3x8
Toe Spot Chest-to-ring Pull-ups 3x8
This drill will allow for a stronger press down on the rings. Use the legs as needed to assist the pull. Keep the rib cage down and hands in close. Brings the rings to sternum.
Strict Ring Muscle-up - Skill C:
Strict Ring Dips 1x15
Accumulate 15 reps.
We are adding 5 more reps to days 3 and 6 but form is still priority. Make sure the shoulders lower below the elbows for every rep. Keep your eyes forward and break up as needed.
WOD
In 3 mins, for max reps:
1 Post Run
max reps in remaining time Front Squats, 135/95 lbs
-- Rest 3 mins –
In 3 mins, for max reps:
1 Post Run
max reps in remaining time Front Squats, 115/85 lbs
-- Rest 3 mins –
In 3 mins, for max reps:
1 Post Run
max reps in remaining time Front Squats, 95/65 lbs
-- Rest 3 mins –
In 3 mins, for max reps:
1 Post Run
max reps in remaining time Front Squats, 75/55 lbs
Thursday, May 19
“As a well spent day brings happy sleep, so life well used brings happy death.”
― Leonardo da Vinci
“Has Overtourism killed Big Sur?” (Outside Magazine)
Rebuild option available in classes today.
Pisgah Kids: 3:30pm
Strength
3 RFQ
10-14 Tempo Push-Ups @2111
10-14 KB Cossack Squats (5-7/each) @3111
Windshield Wipers :45
WOD
4x RFT, every 6 mins: Row Calories, Single Arm Dumbbell Push Press, and Toes-to-bars
4 rounds, each round for time, of:
24/18 Row Calories
6 L/6 R Single Arm Dumbbell Push Press, 50/35 lbs
12 Toes-to-bars
Go every 6 mins.
Single Arm Dumbbell Push Press- hold non-working arm dumbbell in the front rack
Rebuild
4 RFQ: Incline Press and Single Arm Dumbbell Rows
4 rounds for quality of:
8 Incline Press, pick load @21X1
Rest 45 secs
8 L/8 R Single Arm Dumbbell Rows, pick load @21X1
Rest 45 secs
Wednesday, May 18
“Education is no substitute for intelligence.”
― Frank Herbert
Strength
Every 2 mins for 16 mins: Hang Snatches, Snatches, and Tempo Overhead Squats
1x [ 1 Hang Snatch + 1 Snatch + 1 Tempo Overhead Squat ], pick load
Every 2 mins for 16 mins.
Tempo Overhead Squat @ 31X1
WOD
4 rounds, each round for time, of:
15/10 Assault Bike Calories
12 Burpees (Rx+: Bar-Facing Burpees)
9 Power Snatches, 95/65 lbs (Rx+: 115/75)
Go every 4 mins.
Tuesday, May 17
Lauren (Planting Roots Nutrition) - Saturday, May 21 10:20a, after Community WOD
Pisgah 10-Year WOD and Hang - Saturday, June 4 10a-12p
Also, we've been promoting the "Murph" Memorial Day WOD over at Summit CF. This is a great community event. Tons of people. Lots of great energy. Raising funds for an awesome charity (see the flyer on the coffee bar for more info).
Personally, I enjoy doing Murph each year (slowly, but it gets done), and I love supporting the community and CrossFit, but I may not be looking for a big, rowdy, crowded event. If you want to do Murph at Pisgah, we'll run this WOD at 10am on Monday, May 30. It will be our only class that day and will run like a Community WOD session. You can go individual, full Murph, half Murph, quarter Murphy, partner Murph, Rx/Scaled, etc. We'll lay out some options and anyone can get a workout in. I'm hesitant to compete with Summit because that is a really cool event, but if you want a, well, more Pisgah-type WOD vibe, we'll get our Murph on around 10 that Monday. Hopefully, you can get to one or the other!
Strength
Strict Pull-up - Skill A:
Hollow Hold : 1x 60 secs
Hollow Hold 1x 60 secs
Accumulate 60 secs. Today we're revisiting Day 1's 60-second hollow hold piece. Compare today's effort to then. If you broke your 60 secs into several smaller sets, try to go for bigger sets today. Resist the urge to rest completely. If you can, go from a hollow hold to a tuck hold to remain under tension for longer. *Reminder: point your toes, squeeze glutes and quads, keep rib cage tucked (shoulder blades off the ground)
Strict Pull-ups - Skill B:
Banded PVC Lat Press Downs : 4x15
Banded PVC Lat Press Downs 4x15
4x12-15 reps You're upping the total volume from Day 1's lat press downs. Keep the difficulty the same if this skill piece is already challenging enough. Consider switching to a thicker band for increased resistance. *Remember, your elbows should remain locked out the entire time.
Strict Pull-up - Skill C:
Toe Spot Strict Pull-ups : 5x6
Toe Spot Strict Pull-ups 5x6
Slightly higher volume than Day 1. That's okay; you're getting stronger! Try using less toe assistance this time around. Compare your performance today with how these felt on Day 1. *Remember, initiate the pull-up with your lats by pressing down on the bar.
Strict Ring Muscle-up - Skill A:
Ring Support Hold : 3x 30 secs
Ring Support Hold 3x 30 secs
This drill builds strength and stability in the shoulders. Keep your eyes forward and maintain a hollow neutral position.
Strict Ring Muscle-up - Skill B:
Banded Seated Ring Muscle-ups : 3x Max Rep
Banded Seated Ring Muscle-ups 3x max rep
No more than 20 reps each set. Compare to days 2 and 5. Look back and see what bands you used. We want this to be challenging but not so difficult that you can't get 10 reps or more each set.
Strict Ring Muscle-up - Skill C:
Bottom Push-up Hold : 1x 90 secs
Bottom Push-up Hold 1x 90 secs
Accumulate 1:30 Nothing should be touching the floor other than your toes and hands. Tuck your hips under and squeeze the glutes. Break this up as needed and make sure you are not holding your breath.
WOD
Complete as many rounds as possible in 12 mins of:
2 Rope Climb, 15 ft (6 Lowers)
5 DB Bench Press, 50/35
2 Rope Climb, 15 ft
10 DB Bench Press, 50/35
2 Rope Climb, 15 ft
15 DB Bench Press, 50/35
Continue adding 5 DB Bench Press reps each round until time expires.
Rebuild
Every 1:30 for 18 mins, alternating between:
30 Dynamic Bulgarian Split Squats (12-15/each)
Banded Lateral Monster Walk, 1 min
5 Jefferson Curls, pick load @4442
Weighted Plank Hold, 1 min
XT Strength
Back Squat: 3-3-3-3-3
Use the heaviest weight you can for each set. Every 2:00.
Shoulder Press 5x5 @75-80% 1RM
3 RFQ
Tall Box Jumps x5
Flutter Kicks :45
Barbell Good Mornings x 10
Monday, May 16
“I can calculate the motion of heavenly bodies but not the madness of people.”
― Isaac Newton
Lauren (Planting Roots Nutrition): This Saturday after Community WOD (10:20-10:40a)
Pisgah 10-year WOD/Gathering: Saturday, June 4 10a-12p
Pull-Up/Muscle-Up program: Tuesday and Friday this week (some bonus pulling in the WOD today!)
Skill: Double Under Practice
Skill: Pistols Practice
Strength
Alt EMOM 10
Weighted Box Step-Ups (:30)
Double KB Overhead Carry 100’
WOD
Nate
Complete as many rounds as possible in 20 mins of:
2 Muscle-ups (C2B – Pull-Up – Scaled Pull-Upx2)
4 Handstand Push-ups (Seated DB Shoulder Press)
8 Kettlebell Swings, 2/1.5 pood
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Sunday, May 15
“We don't receive wisdom; we must discover it for ourselves after a journey that no one can take for us or spare us.”
― Marcel Proust
XT Strength - 9a
Skill: Clean
Take 20 mins to build to today’s 1RM.
Every 1:30 for 3 mins: Split Jerk Position Press
5 Split Jerk Position Press, pick load
Every 1:30 for 3 mins.
Every 1:30 for 12 mins: Power Jerks and Split Jerks
1x [ 1 Power Jerk + 1 Split Jerk ], pick load
Every 1:30 for 12 mins.
Set 1-2: 55-60% 1RM Power Jerk
Set 3-4: 65-70% 1RM Power Jerk
Set 5-6: 70-75% 1RM Power Jerk
Set 7-8: 80-85% 1RM Power Jerk
Cash Out:
100 Med Ball Sit-Ups (or 50 GHD Sit-Ups)
Saturday, May 14
“Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure, than to take rank with those poor spirits who neither enjoy much nor suffer much, because they live in the gray twilight that knows neither victory nor defeat.”
― Theodore Roosevelt, Strenuous Life
Excited to announce our friend Lauren Furgiuele from Planting Roots Nutrition will be coming back next Saturday, May 21 to do another brief info session after Community WOD. This time, she’ll be talking about the Client/Nutritionist relationship. What does it entail? How does it work? She’ll also be available to answer other nutrition questions. Hope to see you then!
Rebuild 8:30a, Community WOD 9:30a
Rebuild
3 rounds for quality of:
10 Dumbbell Shoulder Press, pick load @2111
Rest 45 secs
12 Supine Ring Rows @2111
Rest 45 secs
15 Dumbbell Skull Crushers, pick load @2011
Rest 45 secs
8 DB Pull Throughs @2110
Rest 45 secs
Alt EMOM 18 mins: Front Squats, Single Arm Deadlifts, Suitcase Carries, and Prone Swimmers
Every 1:30 for 18 mins, alternating between:
6 Front Squats, pick load (Goblet Squats) @32X1
1x L [ 5 Single Arm Deadlifts @2112 + Suitcase Carry, 50 ft ], pick load
1x R [ 5 Single Arm Deadlifts + Suitcase Carry, 50 ft ], pick load
5 Prone Swimmers @4040
For the single arm deadlift + suitcase carry, set a heavy kettlebell just outside your midfoot on the working side, then lift while keeping your shoulders and hips perfectly square- pause for 2 secs at the top before returning the kettlebell to the floor for your next rep; after the 5 deadlifts, walk 50 ft keeping hips and shoulders square.
Community WOD
- Can do individually (35 min cap) or as a 2-person team (30-min AMRAP)
"Typhoon"
5 RFT: Row Calories, AbMat Sit-ups, Russian Kettlebell Swings, and Kettlebell Goblet Walking Lunges
5 rounds for time of:
40/30 Row Calories
30 AbMat Sit-ups
20 Russian Kettlebell Swings, 53/35 lbs
Kettlebell Goblet Walking Lunge, 53/35 lbs, 100 ft
Time cap: 35 mins
Friday, May 13
“A man is not called wise because he talks and talks again; but if he is peaceful, loving and fearless then he is in truth called wise.”
― Dhammapada, The Dhammapada: The Sayings of the Buddha
Rob Shaul, “Stuff I Wish I’d Learned Sooner”
I love this essay, as it’s coming from a guy I really respect as a complete BOSS. To hear that those we sometimes idolize are flawed, regretful, and human, just like us, reminds us that it’s ok to make mistakes. The important piece is to learn from them and allow them to be fuel for self-improvement. Anyway…enjoy.
Strength
Strict Pull-up - Skill A:
Ring Lat Press Downs 3x7
These are similar to Day 1's lat press downs. Think of these more as a press down than a pull. When done properly, the rings should touch somewhere between your hips and your rib cage. These are tricky though, so make sure you are using the appropriate difficulty. *Difficulty can be adjusted by moving feet closer to/further from the pull-up bar.
Strict Pull-up - Skill B:
Pause Ring Rows 5x5
These are similar to Day 4's segmented ring rows, only today you don't have to pause at the beginning and we're holding the top for much longer. Initiate your pull with the lats and hold the top of your ring row for a full 5 seconds. Keep your scaps pinched back during your hold just like with previous skill pieces. *These will get challenging. Choose an appropriate difficulty by moving for feet closer to/further from the pull-up bar. If you can't hold for 5 secs, your difficulty level is too high.
Strict Pull-up - Skill C:
Scap Pull-ups 4x10
More scap and lat strengthening! The scap pull-up is going to look and feel very similar to your Active Bar Hangs on Days 2 and 4. Essentially, an Active Bar Hang is one long scap pull-up. Start in a fully relaxed hang position, then contract your lats by pulling down on the bar. When done correctly your bodily will elevate a couple of inches. Your arms should not bend at the elbows.
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 close to your body.
Strict Ring Muscle-up - Skill B:
Strict Chest-to-ring Pull-ups : 1x20
Strict Chest-to-ring Pull-ups 1x20
Accumulate 20 reps We are working on pulling strength here. Think about pressing down on the rings and keep the knuckles in close. Try and get the rings to your sternum each rep.
Strict Ring Muscle-up - Skill C:
Hollow Hold 3x 30 secs
Your lower back should be pressed into the floor. There should be no space between your back and the floor. Keep your shoulders off the ground. Focus on breathing and do not hold your breath.
WOD
"Sunny & 75"
For time: 75 Overhead Squats, 95/65 lbs
Every 3 mins (starting at 0:00) complete: Run, 400 m
Thursday, May 12
“It's not enough to be nice in life. You've got to have nerve.”
― Georgia O'Keeffe
More nutrition resources: I really like the info from Precision Nutrition. I’ve included a collection of common questions they (and we) get, with links to their answers. Check it out!
Question #1: “I’m new to this whole nutrition thing. Where do I start?”
Question #2: “What’s the best diet to follow?”
Question #3: “Is counting calories important for weight loss?”
Question #4: “Should I avoid carbs?”
Question #5: “Should I avoid grains?”
Question #6: “What (and when) should I eat around my workouts?”
Question #7: “Should I drink less alcohol?”
Question #8: “Does the Paleo Diet live up to the hype?”
Question #9: “Should I do a detox or juice cleanse?”
Question #10: “Do sleep habits and stress really affect nutrition?”
Question #11: “How should I eat to get six-pack abs?”
Rebuild option available today.
Pisgah Kids: 3:30pm
Strength
Alt EMOM 18 mins: Barbell Hip Thrusts, Nordic Curls, and Strict Hanging Knee Raises
Every 1:30 for 18 mins, alternating between:
10 Barbell Hip Thrusts, pick load @2112
8 Nordic Curls @3011 (use band assistance if needed in order to keep the hips fully extended throughout the movement)
:45 Russian Twists
WOD
3x 3 mins RemReps: Assault Bike Calories and Lateral Box Jump Overs
3 rounds, 3 mins each, for max reps of:
30/22 Assault Bike Calories
max reps in remaining time Lateral Box Jump Overs (Lateral Parallette Jump Overs)
Rest 3 mins between each round.
Rebuild
3RFQ
Lateral Box Step-Downs x 12 (6/each) @3111
Half-Kneeling Landmine Twist x 12 (6/each) @2111
Weighted Abmat Sit-Up x 10 @21X1
Wednesday, May 11
“The stupid neither forgive nor forget; the naive forgive and forget; the wise forgive but do not forget.”
― Thomas Szasz
Strength
Every 2:30 for 15 mins: Deadlift
2 Deadlifts, pick load
Every 2:30 for 15 mins.
88-92% 1RM
WOD
5 rounds for time of:
20/15 Row Calories
30 Hand Release Push-ups
50 Double Unders (50 Singles)
25 min cap
Tuesday, May 10
“Into the darkness they go, the wise and the lovely. ”
― Edna St. Vincent Millay
Nutrition: “When to Worry About Carbs”
If yesterday’s CrossFit sugar/processed foods article scared you with its heavy hand…this article is more hopeful. Framed differently, our objective is just to eat whole/real foods as much as possible. This writer/athlete/programmer, Marcus Filly, encourages us to keep protein at the center of our meal planning, and not stress so much about the rest of the nutrition noise…
Rebuild option available today.
Pisgah Kids: 3:30pm
XT Strength: 4:30pm
Strength
Every 2 mins for 24 mins, alternating between:
10 Romanian Deadlifts, pick load @40X1
20 Dumbbell Alternating Reverse Lunges, pick load
Banded Palloff Hold, L 45 secs/R 45 secs
10 Strict Toes-to-bars (Hanging Leg Raises) @2121
WOD
10-9-8-7-6-5-4-3-2-1: Kettlebell Swings, Goblet Squats and V-ups
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Kettlebell Swing, pick load
Goblet Squat, pick load
V-up
Rebuild
3 RFQ
12-16 Single Arm Russian KB Swing (6-8/each)
12-16 Goblet Squat @31X1
12-16 Weighted V-Up
XT Strength
Sotts Press 3x5
Snatch Pull 3x5
Every 2:00 for 20:00 (1 Hang Snatch + 1 Snatch)
- Ascending
2 RFQ
Accumulate 2:00 min plank (any combo of side and/or pushup plank)
6 single leg broad jumps for max effort (3/each leg)
Monday, May 9
“The art of being wise is knowing what to overlook.”
― William James
Have a great week, ya’ll! Pull-up/Muscle-up strength days will be Monday and Friday this week.
As we continue sharing nutrition resources, the link below was posted by CrossFit HQ yesterday. This doctor mixes no words when talking about the dangers of sugar and processed food. We will be sharing some more links and resources later this week.
Type 2 Diabetes = “Processed Food Disease”
https://mailchi.mp/crossfit/eod-223106-a-223730-224666-228404?e=1e51d715c3
Also, super excited to let you know we purchased some new equipment this weekend, thanks to our good friend (and newest member) Scott Mirkin. What did we get?
Rogue sled (for pushing), complete with straps (so we can pull also!)
15kg barbell (35#), 20kg barbell (40#)
Concept 2 rower
Portable Rogue squat rack
40# and 50# D-Balls
60# dumbbells
New floor pieces (we’ve moved the warped pieces from the middle of the floor to the sides…no more tripping while walking across the floor!…and took some of the older pieces outside to add more mats for outdoor WODs and work)
Dumbbell rack (we’ll re-label both racks, but now the smallest and biggest dumbbells won’t live on the floor and they’re much easier to access)
Enjoy the new toys!
Strength
Strict Pull-Up Day 7/20
Strict Pull-up - Skill A:
Kip Drills 4x5
No, you aren't prepping for a kipping pull-up, but kip drills will still work to strengthen your lats (and the musculature of the shoulders). Here you'll be pressing down into the bar, which should drive your body backwards as the lats activate (keep your toes against the box at all times). These should be slow and controlled and feel very similar to Day 1's lat press downs.
Strict Pull-up - Skill B:
Banded Pull-up Negatives : 10x1
Banded Pull-up Negatives 10x1 Rest as needed between sets.
Jump into the top of the pull-up as needed. Remember your top position from Day 6's chin over bar holds. Keep your shoulder blades pinched back. Focus on descending as controlled as possible the entire way through. No specific tempo required. Your band will determine the difficulty though, so make sure things are challenging. If not for the first half of the 10 reps, then definitely for the second half.
Strict Ring Muscle-up Day 7/20
Strict Ring Muscle-up - Skill A:
False Grip Active Ring Hang : 3x Max Hold
False Grip Active Ring Hang 3x max hold
Compare to days 1 and 4. Actively press down on the rings. Maintain a hollow position throughout your efforts. Focus on breathing. We are building false grip strength here.
Strict Ring Muscle-up - Skill B:
Toe Spot Ring Muscle-ups : 3x5
Toe Spot Ring Muscle-ups 3x5
Make sure to take your time through each rep here. Keep the eyes forward and the rings in close. Focus on pressing down rather than pulling.
Strict Ring Muscle-up - Skill C:
Banded Lat Press Downs 3x12
This drill is working the lats. Think about keeping your rib cage down and lats activated. Press down fast and control back up each rep. Use a band tension that is challenging.
WOD
18-15-12-9-6-3 reps, for time of:
DB Box Step Over 24/20 50/35
Wallball 20/14
Clean, 135/95 lbs
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)