WOD - Class Programming
Saturday, July 23
“A hero has faced it all: he need not be undefeated, but he must be undaunted.” - Andrew Bernstein
Today, we’re honoring Captain Jeff Bowen, a member of the Asheville Fire Department that died fighting a fire in 2011. We have been honored to host this event many times and are proud to stand under the Bowen Memorial Bridge which rises above us and serves us each day.
Our friends at Beer City CrossFit are hosting the Bowen Memorial WOD this year. We encourage all of you to check out their event and attend! They do a great job and all funds raised go to the Bowen family. Their event page is HERE.
We’ll be doing the same WOD today at Pisgah, and if you want to make a donation, you can just sign-up via the Beer City link, donate there, and do the WOD with us.
The “Bowen” hero WOD has been featured as a WOD on crossfit.com and the event has raised thousands of dollars over the years, which have gone directly to Capt. Bowen’s family.
Rebuild: 8:30 AM (programming below)
Community WOD: 9:30 AM
Community WOD
Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.
“Bowen” was first posted on crossfit.com as the workout of the day for 2015/03/08.
“Bowen”
3 Rounds For Time
800 meter Run
7 Deadlifts (275/185 lb)
10 Burpee Pull-Ups
14 Single Arm Kettlebell Thrusters (1.5/1 pood)
20 Box Jumps (24/20 in)
Individuals will perform as written.
Partners will perform using any split of work, for 30:00 AMRAP.
Rebuild
3RFQ
Keg Lift @2111 x 14-18
Barbell Roll-Outs @4111 x 5
Landmine Twist x 14-18 3 RFQ
Russian Twist x 20-30
Landmine Rotational Deadlift to Press @31X1 x20
Tempo Weighted Push-Up @31X1 x 10-14
Friday, July 22
“I can do things you cannot, you can do things I cannot; together we can do great things.” - Mother Teresa
Strength
Every 3 minutes, for 15 minutes (5 sets): Back Squat
*Sets 1-3: 4 reps @ 80%
*Sets 4-5: 8 reps @ 70%
WOD
Two sets for max reps, each against a 4-minute running clock, of:
24/18 Cal Bike
15 Thrusters (95/65 lbs)
Max Reps of Bar-Facing Burpees
Rest 4 minutes between sets
Thursday, July 21
Rebuild option available today (programming below).
Strength Focus w/Coach Jacob: 4:30pm (programming below)
Strength
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 60-90 seconds
WOD
10 x 1-min Rounds
60 yd shuttle sprint (5-10-15)
10 KB Swings (53/35)
max rep Muscle-Ups/Pull-Ups/Ring Rows (in remaining time)
Rebuild
3 RFQ
Single Arm KB Swings x 10/each
Landmine Curtsy Squat x 10 @2111
Filly Press x 16 @21X1
Strength Focus
Dead Isometrics 3 x 3 + bar hang
Bottom-up Get-up x 1 + high hip bridge
Power Breathing x 10-15 + fast and loose drills
Wednesday, July 20
Strength
Every 90 seconds, for 9 minutes (6 sets):
Halting Clean Deadlift + Clean + Jerk (Perform a Clean Pull to mid-thigh with a 2-second pause, then lower the bar to the ground, pause for 1 second, then perform a Clean & Jerk)
*Sets 1-4 = 2 reps @ 65-70% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 75-80% of 1-RM Clean & Jerk
Immediately followed by… Every minute, on the minute, for 4 minutes (4 sets):
Clean & Jerk x 1 rep @ 80-85% of 1-RM Clean & Jerk
WOD
For time:
15 Ground to Overhead (135/95 lbs)
30 Toes to Bar
12 Ground to Overhead
24 Toes to Bar
9 Ground to Overhead
18 Toes to Bar
Tuesday, July 19
Rebuild option available all day.
XT Strength: 5:30PM (Strongman/Strongwoman Day!)
Tuesday Noon class is online!
Strength
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
WOD
Four rounds for time of:
400 Meter Run
10 Deadlifts (275/185 lbs)
15 Dips
Rebuild
3 RFQ
Suitcase Hold RDL x 14-16 @3111
Stationary Dips x 6-10 @ 21X1
Flutter Kicks x :40
1 min Rest
XT Strength
Strongman/Strongwoman Day!
3RFQ
Zercher Squat x 8
Farmer Carry x 100'
Sled Face Pull x 50'
3 RFQ
Dball Over Shoulder x 10
Sled Push x 50'
Axle Bar DL x 8
Monday, July 18
“If you judge people, you have no time to love them.” - Mother Theresa
Strength
Alt EMOM 12
Weighted Lunge x 8 (barbell/back rack)
Hollow Rock/Hold x :30
WOD
5 RFT: Rows, Rope Climbs, and Power Snatches
Row 400/300m
2 Rope Climbs (6 Rope Lowers)
10 Power Snatches (95/65)
Sunday, July 17
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
Aim for closer to the higher end of the percentage range. Let the push press set the tone for how explosive you'll need to be, then use the power and split jerks to practice being fast back under the bar. *Same dip throughout!
Jerk - B:
Split Jerk : 5x3 at 60% 1RM
Split Jerk 5x3 at 60% 1RM Rest as needed between sets.
Compare to earlier workouts. Are you faster? Is your footwork more consistent? Take notes.
Jerk - C:
Front Rack Hold : 5x 15 secs
Front Rack Hold 5x 15 secs Use the same weight for each set. Rest as needed between sets.
110% 1RM Split Jerk
Stay solid. Get comfortable holding the rack position. These will come in handy when you stand up from your clean and you feel like you have nothing left in the tank to go overhead. *Practice your belly breathing!
Saturday, July 16
Rebuild 8:30a
Community WOD 9:30a
Rebuild
3 RFQ
Archer Push Up; 20X0; 6-8 arm; rest 45 sec
Single Arm Bias Body Rows; 20X1; 8/arm; rest 45 sec
Extended Wall Plank; 45sec; rest 45 sec and back to 1
3 RFQ:
Half Kneeling Landmine Press; 20X0 Tempo x 12/arm
Banded Tricep Push Downs x 20-25reps
DB Pull Through; @2111 x 16
Community WOD
In teams of two, with only one partner working at a time, complete the following for time:
65/50 Bike Cals (any split)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Goblet Lunges
8 KB Swings
12 Push-Ups
16 Air Squats
immediately followed by…
1000/800m Row (any split)
Friday, July 15
“We all shine on...like the moon and the stars and the sun...we all shine on...come on and on and on...” - John Lennon “Instant Karma”
Remember, the Friday 5:30 pm class now meets at 4:30pm!
Normal weekend schedule ahead…
Strength
Bench Press
5x5 @ 80%
WOD
For time:
1200 Meter Run
60 Pull-Ups
30 Dumbbell Box Step-Overs (20″ box; 50/35 lb DBs)
Thursday, July 14
“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” —Martin Luther King, Jr.
Rebuild option available all day.
Strength Focus: 4:30pm
Strength
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters on each side)
WOD
Three rounds for time of:
500 Meter Row
15 Toes to Bar (Hanging Knee Raises or V-Ups)
15 Strict Handstand Push-Ups (15 DB Push Press)
Rebuild
3 RFQ
15-20 Weighted V-Ups @ 2111
16-20 Seated Shoulder Press @2111
1:30 Turkish Get-Up (approx. :45 each side)
Strength Focus
3 rounds on the 4:00
Bench unrack and hold
110% / 10 seconds
(Well spotted) learning to get tight and packed on the bench
Heavy two hand KB SLDL 3/3
down leg: big toe focus
up leg: straight with heel drive
Sit backs - learning to use the glutes in the hollow 3 reps
Do fast and loose drills during rest
Coach Jacob: How to Get Relaxed (2:00 video)
Coach Jacob: Sit-Ups Suck: Do This Instead (3:00 video)
Wednesday, July 13
“Why do you go away? So that you can come back. So that you can see the place you came from with new eyes and extra colors. And the people there see you differently, too. Coming back to where you started is not the same as never leaving.”
― Terry Pratchett, A Hat Full of Sky
Strength
Four sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by…
Strict Ring Dips (Bar/Box Dips) x 6 reps @ 3011
immediately followed by…
Tall Box Jump (or DB Box Step-Downs @ 31X1) x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes
WOD
Go every 3 mins:
Building Lap Run (or 250m Row)
In remaining time, max rep weighted sit-ups (20/14)
Post Run (350m Row)
In remaining time, max rep Cleans (185/135)
400 m Run (500m Row)
In remaining time, max rep Deadlifts (185/135)
Post Run (350m Row)
In remaining time, max rep Cleans (185/135)
Building Lap Run (250m Row)
In remaining time, max rep weighted sit-ups (20/14)
Tuesday, July 12
“Nobody wanted me. Scouts told me to go to school, to forget baseball. Coaches said, ‘You’re never going to make it.’ I appreciated their honesty because I think when someone tells you something you may not like, you have to use that as fuel for motivation.” – Mike Piazza
New Noon class starts today!
Rebuild option available all day.
XT Strength: 5:30pm
Strength
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Batwing Extensions x 5-6 reps @ 3232
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)
WOD
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)
Rebuild
3 RFQ
16-20 SA KB OHS @3111
20 Lateral Bound (These are “speed skaters,” with a 1-2 sec. pause before jumping to other side. Cover as much ground as you can without sacrificing control. Use your arms and bend your knees to be more explosive!)
16-20 Kneeling KB Slasher to Halo
XT Strength
Snatch - A:
Eccentric Snatch 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
50-60% 1RM Snatch
Eccentric snatches allow us to spend time under tension for parts of the lift that usually happen with maximal speed. This will allow us to work on bracing, bar path and confidence when we are moving fast.
Snatch - B:
Snatch 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
65% 1RM Snatch (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 snatches after today's eccentric snatches 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.
Snatch - C:
Snatch Pull 5x3
Use the same weight for each set. Rest as needed between sets.
95% 1RM Snatch
Focus again on your feet with these pulls today, you should feel balanced as you drive off the floor and aim to be vertical at the top of your extension with the bar staying tight to your body. Visualize completing a full snatch with every single rep.
Monday, July 11
“Baseball is ninety percent mental. The other half is physical.” – Yogi Berra
Announcements:
- New class! Tuesdays 12pm are on Zen Planner. The class starts TOMORROW! As always, make sure to support the classes you want to keep around!
- New social? I was thinking about gathering the crew again at an Asheville Tourists game and circled Friday night, August 12. I'll post a sign-up at the gym. It's a fireworks night...should be fun!
- Last call for Fantasy Football. Sign-up on the whiteboard. I'll leave it up for another week or so.
See you soon. Have an awesome week...
Strength
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Sets 1-3: 8 reps @ 65-70%
*Sets 4-5: 4 reps @ 75-80%
WOD
“Charley Horse”
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs) (Goblet Squat)
25 Burpee Box Jump-Overs (24″/20″)
Barbell should start from the ground.
Sunday, July 10
“If you have an important point to make, don't try to be subtle or clever. Use a pile driver. Hit the point once. Then come back and hit it again. Then hit it a third time - a tremendous whack.”
― Winston S. Churchill
XT Strength
Lifting: Shoulder Press, Push Press, and Push Jerks
Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 3-3-3-3-3, using heaviest weight per set
Push Jerk 5-5-5-5-5, using heaviest weight per set
Athlete Instructions
Scaling
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Saturday, July 9
Rebuild 8:30a, Community WOD 9:30a
Rebuild
Every 1:30 for 24 mins, alternating between:
12 Banded Muscle Snatches, pick load @2111
16 Banded Palloff Press (8/each)
15 Dumbbell Incline Bench Press, pick load @2011
6 Bat Wing Holds, pick load @2118 Prone lying on the bench; pin your shoulders down and back for 8 secs with dumbbells or barbell for loading.
Movement Demos
3RFQ
Alternating Suitcase Reverse Lunge; 20X0 Tempo x 14-16reps (7-8/leg); rest 15sec
Clamshell Side Plank Hip Thrust x 12/side; rest 15sec
Hand Supported DB Single Leg RDL; 20X0 Tempo; 8-10reps/leg; rest 30sec
Community WOD
w/partner
0:00-15:00 (partners alternate movements)
20/15 Cal Row
30 DB Hang Power Clean
40 GHD Sit Ups or 50 Anchored Sit Ups
30 DB Shoulder to Overhead
20/15 Cal Row
5:00 break
20:00-35:00 (any split)
20 Alternating DB Hang Snatch
10 DB Deadlifts
10 DB Burpees
15 Calorie Row
Friday, July 8
“Keep a little fire burning; however small, however hidden.”
― Cormac McCarthy, The Road
Strength
L-Sit/L-Hang: 3 Max Efforts
Ring Support Hold (Bar/Box Dip Hold): 2 Max Efforts
False Grip Active Hold (Chin Over Bar Hold): 1 Max Effort
WOD
"Dirty Work"
6 mins RemReps: Deadlifts and Bike Calories; 6 mins RemReps: Hang...
In 6 mins, for max reps:
60 Deadlifts, 115/85 lbs max reps
in remaining time Bike Calories
-- then –
In 6 mins, for max reps:
45 Hang Power Cleans, 115/85 lbs
max reps in remaining time Bike Calories
-- then –
In 6 mins, for max reps:
30 Shoulder-to-Overheads, 115/85 lbs
max reps in remaining time Bike Calories
Thursday, July 7
“You never know what's around the corner. It could be everything. Or it could be nothing. You keep putting one foot in front of the other, and then one day you look back and you've climbed a mountain.” ― Tom Hiddleston
Rebuild option available all day.
Strength Focus: 4:30pm
Strength
Alt EMOM 12 mins: L-Seated Dumbbell Press, Dumbbell Push Press, Hollow Holds, and Band Pull Aparts
Every 1 min for 12 mins, alternating between:
10 L-Seated Dumbbell Press, pick load @20X1
15 Dumbbell Push Press, pick load @10X1
Hollow Hold, 35-45 secs
Band Pull Apart, 40 secs
WOD
AMRAP 16 mins: Assault Bike Calories, Box Jump Overs, and Strict Handstand Push-ups
With a partner, alternating full rounds - AMRAP in 16 mins of:
15/10 Assault Bike Calories
10 Box Jump Overs
5 Strict Handstand Push-ups
Rebuild
EMOM x 16mins
1st - Front Squat 5 reps 30X0
2nd - Nordic Hamstring Curl 5 reps 30X0
Wednesday, July 6
“Success is stumbling from failure to failure with no loss of enthusiasm.”
― Winston S. Churchill
Peter Drucker said, “You can’t improve what you don’t measure.” At Pisgah, we’re not super caught up in how much weight you lifted or how fast you went. We’re much more concerned with you just showing up and working hard and being intentional about technique and form and safety.
However, we do believe in tracking data and measuring progress, which is why we pay for a community subscription to Beyond the Whiteboard. We pre-load each day’s Pisgah Fitness workouts into the app/website, so all you have to do is punch in your numbers. It does the rest. It’s a great tool, so if you’re not using it yet, think about giving it a shot. After all, it’s free for you! Download the app, then enter code PISG191 (don’t pay any money!) to get it going. Enjoy!
Strength
Every 2 mins for 12 mins: Snatch
1 Snatch, pick load
Every 2 mins for 12 mins.
Athlete Instructions
Instructions
90-96% 1RM
Please take 10-15 mins to build to at least 85% before starting your six sets at 90% or more.
WOD
FT: Rows, Overhead Squats, and Chest-to-bar Pull-ups
For time:
Row, 500 m
25 Overhead Squats, 95/65 lbs
25 Chest-to-bar Pull-ups
25 Overhead Squats, 95/65 lbs
Row, 500 m
Tuesday, July 5
“Never lose hope. Storms make people stronger and never last forever.”
― Roy T. Bennett, The Light in the Heart
Rebuild option available all day.
XT Strength: 5:30pm
Also, Pisgah is growing! We cap our classes at 14, which helps us to keep classes safe and the experience for all athletes high-quality. Don’t worry…if we see a time slot consistently filling or popular, we’ll keep adding classes to make sure everyone gets the classes they want each week! However, we just can’t safely and effectively manage 16-20 athletes on a barbell day (especially with Rebuild options, etc.). So…THANKS for RSVP’ing ahead of time and for picking another class if you see that the one you’ve targeted is full. As we keep growing, we’ll be looking to add some classes as the community requests them! Let me know what you’d like to see.
Strength
3 Sets:
1) Off Set KB Push Ups; 20X0 Tempo; 6-8/arm; rest 45sec
2) Ring Rows; 2020 Tempo; 10-15reps; rest 45sec
3) Tall Kneeling KB Tricep Extension 20X0 Tempo; 10-15reps;
rest 45sec and back to 1
WOD
Complete as many rounds as possible in 15 mins of:
15 DB Bench Press, 50/35 lbs
30 Dumbbell Hang Snatches, 50/35 lbs
60 Double Unders (100 Singles)
Rebuild
3 Sets:
1) Close Grip Bench Press 30X0; 4.4.4; Drop Set; rest 90sec
2) RNT Dumbbell Row 20X0; 8-10reps/arm; rest 90sec
XT Strength
Clean Day
Clean - A:
2 Clean Pull + Clean 1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
3x(2+1) 60-70% 1RM Clean
Reset at the floor for each rep of the complex. Use the pulls to prime and prepare to receive the full clean. Stay within the percentage range and aim for perfect reps. Compare to day 3. Start moving toward the higher end of the percentage range if you stayed lighter last time.
Clean - B:
Clean Pull + 2 Clean : 2-2-2-2-2
Clean Pull + 2 Clean 2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.
5x(1+2) 75% 1RM Clean (or more)
Same movements as part A today, but different assigned reps. Where the focus in A was to really nail down the clean pull, the focus here is on the clean. You have the option to build heavier if the bar is moving well. Focus on making both clean reps looks exactly the same as opposed to a strong first rep and a less-strong second rep. Reset at the floor between reps, but make sure the rest is minimal.
Clean - C:
Box Clean Deadlift : 3 Rep Max
Record your best Box Clean Deadlift 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Box height - 6 in
This is another chance to feel some heavier loads in your hands than you might be able to clean. This allows us to gain some adaptation and confidence at the same time. Even though these are just deadlifts and not pulls with extension, visualize moving the bar the same way you would for a clean. Use a clean grip (double overhand) and reset on the blocks between reps. *If you don't have blocks you can complete clean deadlifts using bumper plates to elevate the bar.
During class, accumulate 40 GHD Sit-ups (60 weighted sit-ups)
Monday, July 4
“Freedom is never voluntarily given by the oppressor; it must be demanded by the oppressed.” - Martin Luther King, Jr.
Community WOD 10a
Whitten
5 rounds for time of:
22 Kettlebell Swings, 2/1.5 pood
22 Box Jumps, 24/20 in
Run, 400 m
22 Burpees
22 Wall Balls, 20/14 lbs, 10/9 ft
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.