WOD - Class Programming
Wednesday, June 29
“If life were predictable it would cease to be life, and be without flavor.” - Eleanor Roosevelt
Skill
Kipping Practice
Double Under Practice
WOD
"Double Pits to Chesty"
AMRAP 12 mins: Double Unders, Push-ups, and Toes-to-bars
Complete as many rounds as possible in 12 mins of:
40 Double Unders
20 Push-ups
10 Toes-to-bars
Core Finisher (if time):
3x Plank Walk 24’ (2 mats down and back)
Hollow Holds 3x:30 on/:30off
Tuesday, June 28
“Your time is limited, so don't waste it living someone else's life. Don't be trapped by dogma – which is living with the results of other people's thinking.” - Steve Jobs
Strength
Alt EMOM 18 mins: Posted Single Leg Deadlifts, Barbell Hip Thrusts, and Prone Swimmers
Every 1:30 for 18 mins, alternating between:
10 L Posted Single Leg Deadlifts, pick load @3011
10 R Posted Single Leg Deadlifts, pick load
7 Barbell Hip Thrusts, pick load @20X1 heavier this week!
5 Prone Swimmers @4040
Movement Demos
WOD
AMRAP 12 mins: Bar Muscle-ups, Dumbbell Hang Power Cleans, and Dumbbell Alternating Reverse Lunges
Complete as many rounds as possible in 12 mins of:
3 Bar Muscle-ups (Chest to Bar Pull-Ups/Pull-Ups/Toe Spot Pull-Ups w/Negatives)
6 Dumbbell Hang Power Cleans, 55/35 lbs
12 Dumbbell Alternating Reverse Lunges, 55/35 lbs
Rebuild
3 RFQ
20 Single Arm KB Swings
16-20 Alternating Single Arm Dumbbell Push Press, pick load @2111
12-16 Dumbbell Farmers Carry Alternating Reverse Lunges, pick load @3111
XT Strength – Jerk Focus
Jerk - A:
Power Jerk + 2 Split Jerk : 1-1-1-1
Power Jerk + 2 Split Jerk 1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
4x(1+2) 50-60% 1RM Split Jerk
Use the power jerk to set the tone for your speed and your explosiveness. The final two split jerks of each set should feel even better because of the mobility advantages of the positioning.
Jerk - B:
Split Jerk 2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.
75% 1RM (or more)
If things are feeling good at 75%, feel free to increase the weight more. Use the second rep of each set to fix any issues you discovered in the first rep. Be explosive. Be aggressive.
Jerk - C:
Push Press 5x3 at 70% 1RM
Rest as needed between sets.
This 70% is based on the push press 1RM you set. Remember, you'll need to switch gears a bit from using the double knee bend for your jerks. This is ONE knee bend during the initial dip. Squeeze your glutes and quads as hard as you can while driving the bar overhead to keep them from re-bending.
3 RFQ
Single leg “box” jumps x 5/each
Russian Twists x 20
Monday, June 27
“The way to get started is to quit talking and begin doing.” -Walt Disney
Strength
Overhead Squat 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
Athlete Instructions
Scaling
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.
Movement Demos
WOD
For time:
21 Deadlifts, 225/155 lbs
Run, 200 m
21 Dumbbell Push Jerks, 50/35 lbs
Run, 200 m
15 Deadlifts, 225/155 lbs
Run, 200 m
15 Dumbbell Push Jerks, 50/35 lbs
Run, 200 m
9 Deadlifts, 225/155 lbs
Run, 200 m
9 Dumbbell Push Jerks, 50/35 lbs
Run, 200 m
Sunday, June 26
“Children must be taught how to think, not what to think.” - Margaret Mead
XT Strength: 9a
Snatch Day!
Log your best Snatch 1 rep max lift. Only log the heaviest 1 rep, do not include sets prior to it.
If you already know your snatch 1RM, skip this test. You'll need to know your max for various percentages throughout the program. If you don't know your snatch 1RM, work up to a max today and log your score here. Make note of how things felt and what kind of jumps in weight you made. We'll retest again at the end of the program.
Snatch - A:
Snatch Pull + Snatch + Overhead Squat + Snatch Pull + Hang Snatch + Overhead Squat : 1-1-1
Snatch Pull + Snatch + Overhead Squat + Snatch Pull + Hang Snatch + Overhead Squat 1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
3x(1+1+1+1+1+1) 50-60% 1RM Snatch
Reset any time the bar comes back to the floor or the hang. This complex should require a lot of focus as you go through a variety of movement patterns. Practice the sequence ahead with an empty barbell before your working sets so that you are familiar with the flow and can focus on your execution each rep.
Snatch - B:
Snatch Pull + Snatch + Hang Snatch + Overhead Squat : 1-1-1-1-1
Snatch Pull + Snatch + Hang Snatch + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
5x(1+1+1+1) 65% 1RM Snatch (or more)
Commit to prioritizing speed pulling under the bar on all your snatch reps and reaching your deepest possible position for the overhead squats. This is more difficult to do with heavier loads so keep it a high priority at our starting point and reap the benefits down the road. You can build up to a heavy complex today but keep these things in mind.
Snatch - C:
Snatch Pull 5x3 Use the same weight for each set. Rest as needed between sets.
90% 1RM Snatch
Let's focus on your feet today. Make sure you feel balanced as you drive off the floor and aim to be vertical at the top of your extension versus too far forward or backward.
Saturday, June 25
“Teaching is the greatest act of optimism.” - Colleen Wilcox
Rebuild 8:30a, Community WOD 9:30a
Rebuild
Alt EMOM 16 mins: Half Kneeling Single Arm Landmine Press, Stationary Dips, and Flutter Kicks
Every 1 min for 16 mins, alternating between:
8 L Half Kneeling Single Arm Landmine Press, pick load @21X1
8 R Half Kneeling Single Arm Landmine Press, pick load
max rep Stationary Dips, 40 secs
max rep Flutter Kicks, 40 secs
Every 1 min for 20 mins, alternating between:
8 L Front Foot Elevated Split Squats, pick load @3111
8 R Front Foot Elevated Split Squats, pick load
max rep Strict Handstand Push-ups, 30 secs
Ring Front Leaning Rest, 40 secs
12 Bent Over Reverse Dumbbell Flies, pick load @2011
Community WOD
With a partner, 5 rounds for time of:
24 Double Unders (each)
19 Toes-to-bars (total)
2 Clean & Jerks, 205/135 lbs (total)
Run, 400 m (together)
Double Unders are completed at the same time, partners don't move on until both finish. Toes-to-bars and Clean & Jerks are divided between partners. Run is completed together.
In honor of slain Uvalde teacher Eva Mireles. Mireles was one of two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas. The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years.
Athlete Instructions
Scaling
If you don’t have a partner, reduce the toes-to-bar reps to 10 and perform only 1 clean and jerk per round. Newer athletes should reduce the loading and modify the toes-to-bars.
Friday, June 24
“Example is leadership.” - Albert Schweitzer
Bring your long socks today!
Skill Session:
Double Under Practice
Rope Clamp/Climb Work
Handstand Push-Up/Walk
WOD
AMRAP 18:00
Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 100 ft
20 Strict Handstand Push-ups (Kipping HSPU or DB Shoulder Press)
8 Rope Climbs (20 Rope Lowers)
20 Single Arm Dumbbell Overhead Squat, 50/35 (10 each arm)
Handstand Walk, 100 ft (DB Bear Crawl)
Thursday, June 23
“Problems are only opportunities in work clothes.” - Henry J. Kaiser
Rebuild option available in all group classes today.
Strength Focus: 4:30pm
Strength
Pull-Up/Muscle-Up Day 20
Strict Pull-up - Retest:
A single set of Strict Pull-ups for max reps.
Retest day! Give it your best shot and compare to Day 1. Remember: 1) hang from the bar 2) get hollow 3) initiate with the lats 4) don't stop pulling! Compare to how you looked and felt on Day 1. Log 0 reps if you are still unable, but note if you are any closer. *As some bonus work, finish today's session with Skill A, B, and C.
Strict Pull-up - Skill A:
Active Bar Hang 1x 120 secs
Rest as needed between sets.
Accumulate 90-120 secs.
See what you can do. Compare to your very first Active Bar Hang on Day 1.
Strict Pull-up - Skill B:
Hollow Hold : 3x 20 secs, rest 30 secs
Hollow Hold 3x 20 secs
Rest 30 secs between sets.
Compare to your very first hollow hold on Day 1.
Strict Pull-up - Skill C:
Segmented Ring Rows 3x10
Rest as needed between sets.
3x8-10 reps
Finishing up the program with some segmented ring rows! If you can, increase difficulty from Day 4 by inching your feet forward a bit.
Strict Ring Muscle-up Day 20/20 - Final Session!
Today is your final day! However, this isn't a one-and-done program. Consider completing the program again as many times as needed to accomplish your goal. The Strict Ring Muscle-up in particular is an advanced gymnastic movement. 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.
Strict Ring Muscle-up - Retest Prep:
FQ: False Grip Active Ring Hangs and Ring Lat Press Downs
For quality: False Grip Active Ring Hang, 1 min 10 Ring Lat Press Downs
False Grip Active Ring Hang- accumulate 30 secs-1 min Approach this as further warm-up and prep for our retest today!
Strict Ring Muscle-up - Retest:
A single set of Strict Muscle-ups for max reps.
Cash in on all your hard work! Log 0 reps if you are still unable to complete a strict ring muscle-up- but remember there are plenty of other places you surely have made improvement. Take note of how the attempt felt, the points in your movement that are stronger, and/or how much closer you were to actually completing a rep. If possible, record yourself and compare to your initial test on day 1.
WOD
3x RFT, every 6 mins: Rows, 400 m, and Push-ups
3 rounds, each round for time, of:
Row, 500 m (NTE: 2:00)
Run, 400 m (NTE: 2:00)
25 Push-ups
Go every 6 mins.
Rebuild
Alternate every 1:30 for 18:00
12 Incline DB Bench Press @21X1
R Side Plank :45
12-15 Overhead Tricep Extensions @21X1
L Side Plank :45
Strength Focus
2-3 Rounds
Yang Plank :10
Heavy Quarter Get-Up 1 Rep
Single leg Deadlift 1 rep
Wednesday, June 22
“How we think shows in how we act. Attitudes are mirrors of the mind. They reflect thinking.” - David Joseph Schwartz
Strength
A1
1 Snatch, pick load
Every 1:30 for 9 mins.
Athlete Instructions
80-88% 1RM Immediately followed by A2.
A2
Every 2 mins for 8 mins: Snatch
1 Snatch, pick load
Every 2 mins for 8 mins.
90-94% 1RM
WOD
4x RFT, every 4 mins: Assault Bike Calories and Burpee Box Jump Overs
4 rounds, each round for time, of:
20/15 Assault Bike Calories
12 Burpee Box Jump Overs, 24/20 in
Go every 4 mins.
Tuesday, June 21
“I suppose leadership at one time meant muscles; but today it means getting along with people.” - Gandhi
Rebuild option in all Group Fitness classes today.
XT Strength (Cleans focus) 5:30p
Strength
Alt EMOM 18 mins: Dumbbell Death Marches, Horse Stance Holds, and Batwing Extensions
Every 2 mins for 18 mins, alternating between:
16 Dumbbell Death Marches, pick load @3011
Horse Stance Hold, 1:15
8 Batwing Extensions @3232
Movement Demos
WOD
“The Back 40”
FT: Row Calories and Deadlifts
For time:
50/40 Row Calories
40 Deadlifts, 225/155 lbs
50/40 Row Calories
Rebuild
3 RFQ: Barbell Hip Thrusts and Barbell Hip Thrust Holds
3 rounds for quality of:
8 Barbell Hip Thrusts, pick load @2112
Barbell Hip Thrust Hold, pick load, 30 secs
10-12 Single Leg RDL @3111 (5-6/each)
Rest 2 mins
XT Strength
Clean - A:
Clean Pull + Power Clean + Front Squat + Clean : 1-1-1
Clean Pull + Power Clean + Front Squat + Clean 1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
3x(1+1+1+1) 50-60% 1RM Clean
Reset any time the bar comes back to the floor. There is a lot of opportunity to refine movement patterns here that apply to the full clean rep at the end of the complex, so take advantage. Balanced leg drive and big extension on the pull. Fast elbow turnover and meet the bar with good timing on the power clean (no crashing on the shoulders). Full depth, brace tight and stand fast for the front squat. The first three reps of this complex are a segmented clean. Put it all together on the final rep for a full clean.
Clean - B:
Clean 2-2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.
65% 1RM (or more)
Reset at the floor between reps but make sure the time between is minimal. You should be feeling like you are moving well for these full cleans after today's complex so carry that over here. If you want to build to some heavier loads you can do that today, but as always don't overreach if your form starts to change significantly.
Clean - C:
Front Squat 7x2 at 75% 1RM
Rest as needed between sets.
Stay tight on the descent, and explosive on the ascent. Keep your elbows up!
Monday, June 20
“People who enjoy meetings should not be in charge of anything.” - Thomas Sowell
Announcements:
Saturday morning at Community WOD, we’ll be doing a special partner WOD. “Eva Strong” honors the sacrifice of Eva Mireles, a teacher and enthusiastic CrossFitter, who died alongside her students last month in Uvalde, TX. No speeches here…we work to keep Pisgah Fitness non-political, but we do hero WODs in our community to honor individuals that have sacrificed themselves for the rest of us, to take something incredibly sad and negative and use it as a positive. We’ll honor Ms. Mireles on Saturday and celebrate her by working out and striving to be better than yesterday.
We’re finishing up our pull-up/muscle-up program this week! We’ve already seen some first-time muscle-ups and some great pull-up progress with some of our athletes, which is exciting. We’ll hit them today and finish up and re-test on Thursday of this week.
Friday 5:30pm represented last week with a big turnout! That’s awesome. It stays on the calendar!
Also, heard lots of great feedback on Coach Jacob’s “Strength Focus” class. That’s also staying on the schedule on Thursdays 4:30pm.
Ok…have an awesome week!
Strength
Pull-Up/Muscle-Up Day 19 of 20
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.
Negative = 3 secs Your final pull-ups before your strict pull-up retest on Day 20. Initiate each pull with your lats and hold the top for 1 sec each. If not already scheduled, consider taking a rest day tomorrow before attempting your strict pull-up retest.
Strict Pull-up - Skill B:
Single Arm Dumbbell Bent Over Row : 24-24-24-24
Single Arm Dumbbell Bent Over Row 24-24-24-24
Use the heaviest weight you can for each set. Rest as needed between sets.
4x10-12 L/10-12 R
Same reps as Day 11. Increase the load if possible. Your goal is to make contact with the dumbbell between your rib cage and hip. Squeeze the shoulder blade at the top of the pull. Bonus points if you can hold the DB at the top of the pull for 1 sec each time.
Strict Ring Muscle-up - Skill A:
Banded Single Arm Lat Pull Downs : 3x20
Banded Single Arm Lat Pull Downs 3x20 Rest as needed between sets.
3x10 L/10 R Use a lighter band for these today and focus on really driving the elbow down. Rib cage stays down and brace tight throughout.
Strict Ring Muscle-up - Skill B:
Toe Spot Ring Muscle-ups : 3x3
Toe Spot Ring Muscle-ups 3x3 Rest as needed between sets.
We are working through less reps with the goal of using as Keep your eyes forward and rib cage down.
WOD
100 rounds for time (30:00 cap) of:
3 Kettlebell Swings, pick load
2 Goblet Squats, pick load
1 L/1 R Single Arm Kettlebell Push Press, pick load
Athlete Instructions
Complete in teams of 2. The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately run 1 post run before he or she may receive it back from his or her partner.
Sunday, June 19
“A leader is a dealer in hope.” - Napolean Bonaparte
XT Strength 9a
Jerk - A:
Push Press + Power Jerk + Split Jerk : 1-1-1-1
Push Press + Power Jerk + Split Jerk 1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
4x(1+1+1) 50-60% 1RM Split Jerk
Today's complex should feel progressively easier (i.e. the push press should feel the heaviest and the split jerk the lightest). Use the push press rep to get in the habit of aggressively exploding upward from the initial dip.
Jerk - B:
Split Jerk 5x3 at 60% 1RM
Rest as needed between sets.
Focus on your footwork here. You have 3 reps each set to create good habits. Each landing should feel exactly the same. If you are having trouble balancing in your receiving position you can 1) go a bit wider (horizontal) with your feet, or 2) hold the landing for 1-2 seconds each time before standing. Get used to what the receiving position should feel like.
Jerk - C:
Front Rack Hold 3x 15 secs
Use the same weight for each set. Rest as needed between sets.
110% 1RM Split Jerk
We're going beyond your split jerk max here. If you want to be able to jerk more weight, you certainly are going to need to be able to support more weight. Make sure you have a nice solid rack position with elbows up so that the weight is supported across your shoulders. Keep your rib cage down to avoid overextending the back and practice your belly breathing.
D)
Bench Press 3x5 @ 70-75%
Diagonal “Bound and Stick” 3x50’
Saturday, June 18
“My grandmother started walking 5 miles a day when she was 60. She’s 97 now, and we don’t know where the hell she is.” - Ellen Degeneres
Rebuild 8:30a, Community WOD 9:30a
REBUILD
A) 3 rounds for quality of:
8 Barbell Z Press @21X1, pick load
Rest 45 secs
8 Barbell Bent Over Rows @2111, pick load
Rest 45 secs
12 Dumbbell Rear Delt Flies @2111, pick load
Rest 45 secs
10 Ab Wheel Roll Outs (5 Barbell Roll Outs)
Rest 45 secs
B) 3 Sets
Split Stance Barbell Good Morning 2010 Tempo x 8-10/leg (2-3 RIR)
rest 45sec
Seated Double Leg Calf 11X3 Tempo x 10-15reps (2-3 RIR)
rest 45sec
Band Assisted Nordic Hamstring Curl 5 reps with 3-5sec lowering
COMMUNITY WOD (w/partner)
AMRAP 15
A)
As Partner A rows as far as possible, Partner B finishes an AMRAP of:
· 5 Toes-to-Bar (Hanging Knee Raises or V-Ups)
· 10 Wall Balls at 20 lbs. for men or 14 lbs. for women.
· 15 Push-Ups
Partner A then does the AMRAP while Partner B does rowing. Switch as needed. Teams are scored on row distance and 5/10/15 AMRAP.
5:00 Rest
B)
AMRAP (As Many Reps As Possible) for 15 minutes.
Partner A runs for 400 meters while Partner B does an AMRAP of:
· 20 Kettlebell Swings
· 20 Box Jumps
When Partner A returns, Partner B does the run while Partner A does the swings and box jumps. Teams are scored on 400m reps and 20/20 AMRAP.
Friday, June 17
“Progress is man’s ability to complicate simplicity.” - Thor Heyerdahl
STRENGTH
Every 1:30 for 18:00
:45 Strict Handstand Push-Up or Dips @21X1
:45 Russian Twists
:45 Pistol Squat @2111
WOD
4 RFT: Rows, Ground-to-Overheads, and Chest-to-bar Pull-ups
4 rounds for time of:
Row, 500 m
12 Ground-to-Overheads, 115/75 lbs
12 Chest-to-bar Pull-ups
Thursday, June 16
“Roses are red. Violets are blue. I’m schizophrenic, and so am I.” - Oscar Levant
Rebuild option available in group classes today.
Coach Jacob’s new “STRENGTH FOCUS” class launches today at 4:30pm! I’ve fixed the Zen Planner issue so you actually can see and RSVP for the class on your end now.
Remember, please RSVP for and hit the Friday 5:30pm if you want to keep it alive!!
Normal weekend schedule ahead…
STRENGTH
Pull-Up/Muscle Up Program Day 18 of 20
Strict Pull-up - Skill A:
Active Bar Hang : 3x 40 secs, rest 1 min
Active Bar Hang 3x 40 secs
Rest 1 min between sets.
5 more seconds each set than last time. Press down. Stay hollow. Compare to Day 10's 35 sec sets.
Strict Pull-up - Skill B:
Feet Elevated Ring Rows 4x8
Rest as needed between sets.
4x6-8 reps Hips to rings!
Press down, and use a higher box for greater difficulty.
Strict Ring Muscle-up Day 18/20 -
Strict Ring Muscle-up - Skill A:
Banded Seated Ring Muscle-ups : 3x Max Rep
Banded Seated Ring Muscle-ups 3x max rep
No more than 20 reps each set. Final time working this drill. Keep your lats engaged through these sets. Press down on the rings and keep them in close.
Strict Ring Muscle-up - Skill B:
False Grip Ring Rows 3x10
This drill is focusing on your pulling strength with a false grip. Treat it like a standard ring row but maintain a strong false grip throughout.
WOD
"Giddy Up"
AMReps 15 mins (1,2,3,...): Deadlifts, Burpee Pull-ups, and Dumbbell Thrusters
As many reps as possible in 15 mins of:
1 Deadlift, 225/155 lbs 1 Burpee Pull-up 1 Dumbbell Thruster, 50/35 lbs
2 Deadlifts, 225/155 lbs 2 Burpee Pull-ups 2 Dumbbell Thrusters, 50/35 lbs
3 Deadlifts, 225/155 lbs 3 Burpee Pull-ups 3 Dumbbell Thrusters, 50/35 lbs ...
Continue adding 1 rep each round to each movement until time expires.
REBUILD
3 RFQ
8-12 KB Deadlift @2011
12 Cyclist Squat @2111
14-18 Landmine Press (7-9/each) @ 2011
STRENGTH FOCUS
3 - 5 rounds
Power breathing x 10-15
- easy bridges
KB Bottom up tight rope press x 3
- fast and loose drills
Back squat walk out x 5-10 seconds (110% 1RM)
- dead hangs
Stretch Session
Wednesday, June 15
“What’s another word for ‘Thesaurus’?” - Steven Wright
Ok…we have to keep some single-use plastic cups around to make sure athletes have water if/when they need it. However, we don’t like single-use plastics because they are a bummer for our friend Mother Earth. So…thanks for helping us, and her, out by bringing water bottles for use while you’re here!
WOD
“Annie”
50-40-30-20-10
Double Under (Singles)
Sit-Up
STRENGTH
Every 1:30 for 3 rounds
DBall Carry 200’ (2 down and back)
Sled Push 100’ (1 down and back) - Heavy
1:00 Single Arm Overhead Hold (:30/each)
WOD
3 2:00 Rounds, 2:00 rest
10/8 Assault Bike Cal
Building Lap
Max Reps Burpees to Plate (in remaining time)
Tuesday, June 14
“A day without sunshine is like, you know, night.” - Steve Martin
Rebuild option available in all Group Fitness classes.
XT continues on its Olympic Weightlifting focus…back to Cleans today!
STRENGTH
3 RFQ: Front Squats, Ring Front Leaning Rests, and Single Arm Landmine Rows
3 rounds for quality of:
4 Front Squats, pick load @2111
Rest 1 min
Ring Front Leaning Rest, 1 min
Rest 1 min
8 L/8 R Single Arm Landmine Rows, pick load @2111
Rest 1 min
WOD
3 rounds for time of:
12 Overhead Squats, 115/80
12 Hang Power Snatches, 115/80 lbs
12 Sumo Deadlift High-pulls, 115/80 lbs
REBUILD
3 RFQ
DB Suitcase Deadlift x 12-15 @2111
Landmine Curtsy Squat x 12-16 (6-8/each) @2111
GHD Sit-Up (Weighted Sit-Up) x 12-16 @21X1
XT STRENGTH
Clean - A:
Clean Pull + 2 Clean 1-1-1
3x(1+2) 60-70% 1RM Clean
Utilize the clean pull rep to prime your positions and extension for the two clean reps that follow. Reset with the bar on the floor between each rep of the complex.
Clean - B:
2 Clean Pull + Clean : 1-1-1-1-1
2 Clean Pull + Clean 1-1-1-1-1
5x(2+1) 75% 1RM Clean (or more)
This complex further engrains leg drive and extension with two pulls before a single clean. Reset at the ground for each rep. Same things apply- visualize moving into a full clean after each extension on your pulls. Loading allows you to work up heavier with this, but make sure to only increase if you are moving well and with speed.
Clean - C:
Clean Pull 5x2 Use the same weight for each set. Rest as needed between sets.
105% 1RM Clean
Feeling what it is like to move loads above your 1RM can be helpful not just in improving leg drive and extension but upping your confidence when we retest down the line. Reset at the floor between reps and make sure to move the same way you would if you were attempting to pull under the bar at the top of the pull.
Monday, June 13
Ok, team...few announcements this week:
1. First, congrats to all of our educators on finishing out another school year. We appreciate the work you do each day! Now, enjoy your summer!!
2. Congrats also to our own coach-in-training Kay Kelley! She's nearing the end of her internship at Pisgah and solo-led her first two classes on Saturday. Awesome work, Kay.
3. We're excited to announce that we're going to pilot a new strength class on Thursdays at 4:30pm. Coach Jacob will be leading and programming the class, which is called "Strength Focus." Any one can take the class with their normal memberships and you sign up like you would for any PF session. Here's a description from Coach Jacob:
"Strength Focus seeks to build strength by training the “Skill” of strength, through stability snd high tension drills. A particular focus will be on learning to integrate the body and use it as one piece. If you don’t want to get bulky, but want a vice grip for a hand, this is the class for you. "
The class will be strength-only, like XT and Rebuild, so athletes can pair the session with the 5:30pm Group Fitness class for a supercharged strength+conditioning combo!
4. Our Friday 5:30pm class struggles during the summer, understandably, as people are out and traveling and enjoying mountains and friends and all the things. We're happy to keep posting the class on the schedule, but it really needs 3+ folks consistently to keep on the schedule. So...if you want the class to stay, please RSVP as early as you can and attend. Otherwise, we'll probably drop until the fall.
5. Coach Dana is hosting a summer solstice gathering at his amazing farm. I can tell you these are big, fun, super positive, and family-friendly events. Dana wanted to extend an invite to his Pisgah family, and sent the following info:
"Hey, hey Fam! It’s hard to believe but the summer solstice is approaching fast! We will be hosting our Solstice Gathering again this year and we can’t wait to see you on Saturday, June 25 3pm till?! We have Chalwa coming out to play again as well as our friend Sun Yata mixing up some good tunes and good vibes 😎.
Sticking with tradition, this is a potluck feast! We provide meat for the grill and y’all just bring a side to share! Please also BYOB (bring your own beverages 😉) We have a suggested donation of $10 can use Venmo- @Dana-Rider or cash (helps cover music and food ) If you can’t swing the money, please come anyway, if you wanna toss in a little extra, that’s always appreciated 🙏🏽 Other things you may want to bring are your swimsuit, maybe an inner tube for the creek, and some natural materials (petals, pods, leaves) to add to collaborative mandala project if that interests you! Also, feel free to invite friends! We just ask that they also bring a dish to share so the potluck magic works! Camping welcome! Also, NO DOGS. We know most of you have furry friends, but this is a working farm with an assortment of animals. Can’t wait to see everyone! Love y’all!
45 Sandymush Creek Rd Leicester"
Ok...that should get us through the week!
Now...an epic bodyweight hero WOD to get us started. Get some!
STRENGTH
Pull-up/Muscle-Up Day 17 of 20
Strict Pull-up - Skill A:
Hollow Hold 1x 60 secs
Accumulate 60 secs. This is our 3rd go at a 60 sec hollow hold. Test yourself. Get this in as few sets as possible, but stay hollow!
Strict Pull-up - Skill B:
Banded PVC Lat Press Downs : 5x10
Banded PVC Lat Press Downs 5x10 Rest as needed between sets.
If you haven't increased your band resistance yet, let's try it today. We have more sets than Day 1 and Day 9, but the sets are smaller. Press down fast, stay controlled on the way back up, and keep your arms locked out.
Strict Pull-up - Skill C:
Toe Spot Strict Pull-ups : 5x6
Toe Spot Strict Pull-ups 5x6
Your last toe spot pull-ups of the program! Keep the assist minimal, and (if you can) lower the box to make things more challenging.
Strict Ring Muscle-up Day 17/20 -
Strict Ring Muscle-up - Skill A:
Top Ring Transitions 3x10
This will be our last time working with this drill. Take your time through these sets. Keep the rings in close and rib cage down.
Strict Ring Muscle-up - Skill B:
Toe Spot Ring Muscle-ups : 3x6
Toe Spot Ring Muscle-ups 3x6
Use as much leg assistance as needed. Focus on keeping the hollow position and eyes forward at all times.
WOD
“Loredo”
6 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run, 400 m
30:00 Cap (Modify/reduce reps as needed. Need to finish each round in 5 min or less to beat the cap)
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
Sunday, June 12
“May the forces of evil become confused on the way to your house.” - George Carlin
XT Strength - 9a
Jerk - Test:
Log your best Split Jerk 1 rep max lift. Only log the heaviest 1 rep, do not include sets prior to it.
We need a baseline! We use percentages of your 1RM throughout this program. If you already know your jerk 1RM, go ahead and skip this. If not, set a 1RM today and use it for your percentages moving forward. We'll retest at the end of the program to see any progress.
Jerk - A:
Power Jerk + Split Jerk + Power Jerk + Split Jerk : 1-1-1
3x(1+1+1+1) 50-60% 1RM Split Jerk
We're spending lots of time under tension with this piece. If you have jerk blocks, use them to reset each time. Otherwise you'll need to return to the shoulders each time. Be explosive with each rep. Practice opening your hips fully before getting back underneath the bar. For your split jerk reps, stick the landing. Hold it for a 1-2 seconds before standing back up. Practice nailing the position and the balance, before bringing your feet back together.
Jerk - B:
Jerk Dip + Split Jerk + Jerk Dip + Split Jerk : 1-1-1-1-1
5x(1+1+1+1) 65% 1RM Split Jerk (or more)
You'll be working on your dip here. Each split jerk will be preceding by a dip. That dip should be as upright as possible. Do your best to keep your jerk dip during the split jerk looking and feeling the same way it did when performed by itself. Nothing should change. *Descend controlled and be explosive back up.
Jerk - Test:
Record your best Push Press 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.
Switching gears to finish up today's session. This is a push press, which means no re-bending back under the bar like with your jerks. Because we aren't re-bending the focus will be more on developing overhead strength here. *If you find yourself re-bending to complete the rep, focus a bit more on your quads and glutes. You should be squeezing them as hard as possible while pressing the bar overhead.
Saturday, June 11
“My goal is not to be better than anyone else, but to be better than I used to be.” - Wayne Dyer
Check out this short and helpful resource from Precision Nutrition about structuring and arranging your/our kitchen spaces!
REBUILD
a) Every 90sec x 10 Sets (15mins)
Odd - Close Grip Bench Press; 30X0 Tempo x 10reps (2-3 RIR)
Even - RNT Dumbbell Row; 20X0 x 8reps/arm (2-3 RIR)
b) Every 75sec x 9 Sets (12mins)
1st – Trap 3 Raise x 15-20 reps 2020
2nd - Supinated Barbell Bent-over Row; 2020; 10-15reps (2-3 RIR)
3rd - KB Horn Grip Bicep Curl 20X0; 10-15rep RANGE
c) Plank Circuit
COMMUNITY WOD
3 rounds for max reps of:
Assault Bike Calories, 2 mins
Alternating Single Arm Dumbbell Snatches, 2 mins
Dumbbell Goblet Squats, 2 min
Row Calories, 2 mins
Ring Dips (Box Dips), 2 mins
Strict Pull-ups (Ring Rows) 2 min
Friday, June 10
“Don’t try to figure out what your life is about. It’s too big a question. Just figure out what the next three years are about.” - David Brooks
STRENGTH
Every 1 min for 12 mins: Front Squat
1 Front Squat, 90% 1RM
Every 1 min for 12 mins.
WOD
CrossFit Games Open 20.1 - Rx'd
10 rounds for time of:
8 Ground-to-Overheads, 95/65 lbs
10 Bar Facing Burpees
Time cap: 15 mins