WOD - Class Programming
Monday, Aug 15
"Passion makes the world go 'round. Love just makes it a safer place." - Ice-T
Today:
XT 4:30
Thursday 4:30 strength focus is now a regular fitness class.
Announcements: Check todays email for some more big changes!
Warm-up
One set of:
Assault Bike x 3 minutes, nasal breathing only
Followed by…
One to two sets of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 6 @ 31X1 tempo
Strength
Back Squat 2-2-2-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Sets 1-3: 88-90% 1RM
Sets 4-6: 80-83% 1RM
The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.
Complete sets every 2:30 mins.
WOD
3 rounds for time of:
20/15 Assault Bike Calories
10 Devil Press, 50/35 lbs
XT Strength
A) 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.
B) Snatch Pull + Snatch + Hang Snatch + Overhead Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4x(1+1+1+1)
70% 1RM Snatch (or more)
Continuing from the complex above and an opportunity to build to some heavier loads as long as you are maintaining positions and moving with speed. Make sure to only build up if you are completing the snatch and hang snatch with consistent speed and a strong lockout. Make sure your overhead squat is just as deep (if not more so) than your snatch receiving position.
C) Snatch Pull 3x2
Use the same weight for each set.
Rest as needed between sets.
90% 1RM Snatch
Loading is below 1RM for two pulls to improve our top end strength and extension. Reset between reps and focus on staying balanced as you initiate the lift off the floor and extend big at the top.
Saturday, Aug 13
"Your 'should self' puts the alarm clock across the room at night so your 'want self' can’t reach the snooze button in the morning." - Adam Grant
Community WOD
Partner WOD for time (33:00 cap) - Individuals cut reps in half and work 1:00 on/1:00 off
2000 m Row (partners switch every 250m)
120 burpees (any split)
1000m row
100 toes to bar (med ball sit-ups) (any split)
500m row
80 Dbl DB Ground to Overhead (35/25 or 25/15) (any split)
Rebuild
Every 1:30 for 18 mins, alternating between:
8 L Tempo Bulgarian Split Squats, pick load - 3011 Tempo
8 R Tempo Bulgarian Split Squats, pick load - 3011 Tempo
8x 4-Count Squat Compressions - 2222 Tempo
8 Prone Swimmers - 4040 Tempo
3 rounds for quality of:
3 L/3 R Turkish Get-ups, pick load
Rest 45 secs
Waiter Carry, pick load, L 30 secs/R 30 secs
Rest 45 secs
10 Supine Ring Rows 2111 Tempo
Rest 45 secs
L-Sit Hold, 1 min
Friday, Aug 12
“And now that you don’t have to be perfect, you can be good.”
— John Steinbeck, East of Eden
Strength
Deadlift 3-3-3-6-6
Sets 1-3: 85-88% 1RM
Sets 4-5: 75-78% 1RM
Complete sets every 2:30 mins.
The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.
WOD
Every 3 mins for 15 mins do:
12 Burpee Box Jump Overs, 24/20 in
10 Thrusters 95/65
Thursday, Aug 11
“Tensing your abs will amplify the intensity of the contraction of any muscle in your body.”
― Pavel Tsatsouline
Today:
Rebuild option available all day.
Strength Focus has a new focus; "Athletes will have the opportunity to choose the moment they would like to focus on during the class and we will deep dive how to ““Strengthen”” the movement of their choosing.”
Strength
Every 1:30 for 24 mins, alternating between:
7 Barbell Hip Thrusts, pick load
12 Slider Hamstring Curls
Hollow Body Hold, 1 min
8 Supinated Grip Bent Over Rows, pick load
- Notes on the Strength -
6-7 Barbell Hip Thrusts,- 20X1 Tempo; staying with weight used last week or around 80% 1RM Deadlift
10-12 Slider Hamstring Curls- 2111 Tempo / 20-25 Prone Lying Banded Leg Curls
6-8 Supinated Grip Bent Over Rows- 2111 Tempo
WOD
As many reps as possible in 4 mins of:
Dumbbell Box Step Over, 55/35 lbs, 20 in
Rest 1 min
As many reps as possible in 4 mins of:
Double Unders
Rebuild
3 RFQ
KB Front Rack + OH Carry - 100m (switch at 50m)
Cable or Sled Face Pulls x 10-12
Box Elevated Pistol Squats x 4/leg @3111
Strength Focus
Fun warm-up
You pick the moment you want to “strengthen”
-Typical choices include; Handstands, double unders, pull-ups, rope climbs, snatch, deadlift.
Relaxing movements to cool down
Wednesday, Aug 10
“If it’s important, do it everyday. If it’s not important, don’t do it at all.” - Dan John
WOD ( Part a )
1 round of: max rep Bar Muscle-ups, 1 min Rest
1 min max rep Strict Handstand Push-ups, 1 min Rest
1 min max rep Row Calories, 1 min Rest
1 min max rep Dumbbell Single Arm Overhead Squats, 50/35 lbs, 1 min Rest
1 min max rep Dips Rest 1 min
Front Leaning Rest, 1 min
Rest 4 mins until the running clock reaches 15:00, then start B…
WOD ( Part b )
Every 1 min for 24 mins, alternating between:
max rep Bar Muscle-ups
max rep Strict Handstand Push-ups
max rep Row Calories
max rep Dumbbell Single Arm Overhead Squats, 50/35 lbs
max rep Dips
Front Leaning Rest, 40 secs
Tuesday, Aug 9
“During the last year she was alive, at age 95, my mother said many times, “It’s so freeing to realize that nothing really matters.” She said it joyously, with relief, as if a burden had been lifted.”
― Joan Tollifson
Today:
5:30pm XT
Rebuild option Available all day.
Strength
3 RFQ
20 Single Arm DB Z Press @21X1
10-12 Suitcase DB Walking Lunges @21X1
Manmakers x 6-10
WOD
From 0:00-2:00 (2 minutes)
Run 3 building laps
Max jerks (135/95)
Rest 1 minute
From 3:00-6:00 (3 minutes)
Run 4 building laps
Max jerks (135/95)
Rest 2 minutes
From 8:00-12:00 (4 minutes)
Run 5 building laps
Max jerks
Rebuild
Every 75 sec x 12 sets
Incline Close Grip Bench Press x 10-12
DB Hamstring March x 10-12
Weighted V-Up x 12-16
XT
Front Squat 10x2 @80%
Power Clean 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.
65% 1RM Clean (or more) Reset at the floor between reps and rest minimally between. Refer back to day 5 and aim to complete these sets slightly heavier along with making technique improvements over your previous effort. Make sure you are still receiving the bar in a power position and don't load to a point where your form changes significantly.
Clean Pull 5x3 Use the same weight for each set. Rest as needed between sets.
95% 1RM Clean Three reps at a load that is pretty close to your max clean should provide a good challenge when it comes to maintaining consistency with each rep. Step up to it and complete these knowing how important this part of the clean is to a successful lift.
Monday, Aug 8
“Poetry is language against which you have no defenses.”
― David Whyte
Today:
XT 4:30
Upcoming:
Pisgah Fitness at Asheville Tourists Game Friday, August 12
Strength
Back Squat : 3-3-3-6-6
Back Squat 3-3-3-6-6 Use the heaviest weight you can for each set. Rest as needed between sets.
Sets 1-3: 85-88% 1RM
Sets 4-5: 75-78% 1RM
Complete sets every 2:30 mins. The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.
WOD
3 rounds for total time of:
Post Run Sprint
20 wall-ball shots (20/14)
6 alt dumbbell snatches (70/45)
Rest 4 minutes between rounds
XT
1x [ 1 Hang Snatch + 1 Overhead Squat ], pick load Every 1:30 for 15 mins.
Build over the course of the 10 sets to today’s heavy.
Snatch Pull + 2 Snatch 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
3x(1+2) 65-75% 1RM Snatch Utilize the snatch pull rep to prime your positions and extension for the two snatch reps that follow. Reset with the bar on the floor between each rep of the complex. Stay within the percentage range and move it well.
Snatch Lift Off 5x3 Use the same weight for each set. Rest as needed between sets.
110% 1RM Snatch Refer back to day 9 for your previous go at this movement. Remember that these are here to feel some heavier weight on the bar and gain some experience with a load that you haven't snatched (yet). This allows us to gain some adaptation and confidence at the same time. Even though these are just lift offs and not pulls with extension, visualize initiating the lift the same way you would for a snatch. Reset between reps.
Saturday, Aug 6
The way to get started is to quit talking and begin doing. -Walt Disney
Today:
8:30 REBUILD
9:30 COMMUNITY WOD
Up Coming:
Pisgah Fitness at Asheville Tourists Game Friday, August 12
REBUILD
Every 2 mins for 18 mins, alternating between:
25 Russian Kettlebell Swings, pick load
10 Ab Wheel Roll Outs
Side Plank, L 45 secs/R 45 secs
3 rounds for quality:
Strict Bar Dips; 2020; 6-8reps rest 60sec
Pendlay Row; 20X2; 6-8reps rest 60sec
Russian Twists x 20
COMMUNITY WOD
3 rounds. One partner works for one minute whilst the other rests for one minute.
DB/KB Thruster
Push-Ups
Burpee box jump overs
Weighted Sit ups
OH Weighted Lunge
Friday, Aug 5
“If your compassion does not include yourself, it is incomplete.”
― Jack Kornfield
Strength
Every 2 mins for 16 mins: Pause Low Hang Cleans and Jerks
1x [ 1 Pause Low Hang Clean + 1 Jerk ], pick load Every 2 mins for 16 mins.
Pause Low Hang Clean- 2" below the knee pause for 2 secs Start around 60-65% 1RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.
WOD
4 RFT:
4 rounds for time of:
L-Sit Hold, 1 min
Run, 400 m
Thursday, Aug 4
“Positive thinking is not about being delusional. It's about learning how to take control of internal processing and knowing it'll shape your external environment.”
-Andrew Huberman
4:30 Strength Focus
Rebuild Option All day
Tuesday 12pm is getting removed, so just normal MWF 12:00 classes next week.
Kids Class started 8/30, young kids (4-6 years old) starts on 9/1.
If parents are interested in signing up call, text or email 606-340-7852 Jacob@pisgahfitness.com
Strength
3 RFQ
20 B Stance Hip Thrusts (10/side) @31X1
3 Tempo Front Squats @31X1
Med Ball Pec Activation 1 min
Athlete Instructions
Rest 1 min after each movement
WOD
AMRAP 14 mins: Kettlebell Suitcase Carries, Kettlebell Swings and Box Jumps
KB Suitcase Carry, 100m, 70/53
14 KB Swings 70/53
14 Box Jumps 30/24
Rebuild
Barbell Sumo Deadlift; 2121 Tempo; 4-6reps HEAVY; rest 15sec
Hand Supported Single Leg DB RDL; 20X0 Tempo; 6-8/side; rest 90-120sec
20 Windshield Wipers
Strength Focus
One arm push-up 1-3
One arm lock off 5-10 sec
One leg Deadlift 1-3
Wednesday, Aug 3
“Don't eat anything your great-grandmother wouldn't recognize as food.”
― Michael Pollan
Row Skill
WOD
For Time:
10 Bench Press 185/125
20 Bike Cal
40 Row Cal
15 Bench
30 Bike Cal
60 Row Cal
20 Bench
40 Bike Cal
80 Row Cal
(25 min)
Strength Finisher (If Time)
Alt EMOM 8
Ring Support Hold :40
Kip Swings (Int/Adv: on rings) :30
Tuesday, Aug 2
XT 5:30PM (Jerk Focus)
Rebuild optional available all day
Strength
Alt EMOM 18 mins: Dumbbell Shoulder Press, Tempo Strict Pull-ups, and Farmer Carries
e2m
10 db shoulder press @2111
8 tempo strict pull-ups @2111
Farmer Carry, 100m (H.E.A.V.Y.)
WOD
Every 2:30 x 10
Post Run
Leave from the building
Rep is finished when you touch the building
Note fastest and slowest times
Rebuild
3RFQ
Back Rack Rear Foot Elevated Split Squat; 30X1 Tempo*; 4-6/leg (*rear foot on 4-6" plates); rest 15sec
Goblet Cyclist Squat; 2020; 8-12reps; rest 90-120sec
:40 Hollow Hold
XT
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
Push Press + Power Jerk + Split Jerk
Split Jerk : 5x3 at 65% 1RM
Split Jerk 5x3 at 65% 1RM Rest as needed between sets.
Slightly higher percentage than days 2 and 5, but keep your speed. If resetting on jerk blocks, keep your rest to a minimum.
Split Jerk
Front Rack Hold : 3x 15 secs
Front Rack Hold 3x 15 secs Use the same weight for each set. Rest as needed between sets.
115% 1RM Split Jerk We're back down to three sets, but the percentage has increased. Good thing your stronger! You should be holding these the exact way you'd hold your bar prior to your push press and jerks. If you haven't been, make the switch now. Technique and form should be consistent across all movements in this program.
Monday, Aug 1
“The road to hell is not paved with good intentions. It is paved with lack of intention.”
— Dr. Gabor Maté
Today:
XT 4:30 PM
Up Coming:
Pisgah Fitness at Asheville Tourists Game Friday, August 12
Strength
Back Squat
5-5-5-3-3-3
Sets 1-3: 70-80%
Sets 4-6: 80-90%
WOD
AMRAP 12 mins:
40 DU (60 Singles)
20/15 Bike Cal
10 Toe to Bar (Hanging Knee Raises/V-Ups)
Saturday, July 30
“It is a fault to wish to be understood before we have made ourselves clear to ourselves.”
— Simone Weil
Today:
Rebuild 8:30
Community WOD 9:30
Up Coming:
Pisgah Fitness at Asheville Tourists Game Friday, August 12
REBUILD
3RFQ
20/20 Standing Founder
20/20 Low Back Lunge
20/20 Kneeling Founder
3RFQ
20 4-count Flutter Kicks
DB Kneeling Half Moon x 20 @2111
DB Skull Crusher x 20 @2111
COMMUNITY WOD
Chipper: 800 m, Assault Bike Calories, Double Kettlebell Deadlifts, and 4 more
For time:
Run, 800 m
40/30 Assault Bike Calories
40 Double Kettlebell Deadlifts, 24/16 kg
40 Dumbbell Walking Lunges, 24/16 kg
40 Double Kettlebell Deadlifts, 24/16 kg
40/30 Assault Bike Calories
Run, 800 m
Athlete Instructions
Dumbbell Walking Lunges- farmer carry
Friday, July 29
“Change is inevitable. Growth is optional.” - John C. Maxwell
Strength
WOD
AMRAP 15
1 Post Run (w/odd object)
30 Alternating Pistols (Goblet Squats)
1 Post Run (w/odd object)
10 Squat Snatches (115/75)
Thursday, July 28
The road to nowhere is paved with excuses.
Mark Bell
Rebuild option available all day.
Strength Focus: 4:30 pm (w/ Coach Jacob)
Strength
EMOM 15
Weighted or Ring Plank :45
4x Max Effort Broad Jump
Tempo Floor Press @31X1 :45
1 Min Rest
WOD
Tabata “Fight Gone Bad”
Athletes perform 8 tabata (:20 on/:10 off) intervals of each movement.
Athlete score for a movement is the LOWEST rep count achieved during any of the 8 intervals.
Total score is the sum of all movement scores.
Wallball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (24/20)
Push Press (75/55)
Row Cal
Rebuild
3 RFQ
DBL KB Sumo DL @21X1 x 8-12
KB High Pull x12-16 @2111
1-1-2 DB Push Press x 8-12 @21X1
Wednesday, July 27
The fight is won or lost far away from witnesses, behind the lines, in the gym, and out there on the road, long before I dance under those lights.
Muhammad Ali
Just the WOD today. Settle in…
"Reset Button"
5 RFT: 400 m, Double Unders, and Rows
5 RFT
Run 400m
30 Double Unders
Rest 1 min
Row 500/400
30 DU
Rest 1 min
Tuesday, July 26
We must all suffer one of two things: the pain of discipline or the pain of regret.
Jim Rohn
“How ‘Good for Them’ Changed My Life” - Rob Shaul
Rebuild option available today.
XT Strength (Clean Day): 5:30PM
Strength
Every 1:30 for 18:00
1. Front Squat @ 20X1 Tempo; 6,6,6 rest 30sec
2. Pronated Strict Pull Up @ 20X1 x 4-6reps rest 30sec
3. Seated Banded Row; Max Reps in 30sec rest 90sec and back to 1
WOD
Open 11.3
AMRAP 5
Squat Clean and Jerk (165/115)
Rebuild
3RFQ
Alternating DB Suitcase Drop Lunge; 20X0 x 14-16reps (7-8reps)
Windshield Wipers 10reps/side
Snatch Grip Romanian Deadlift; 20X0 x 8-10reps
XT Strength
Clean - A:
Clean Lift Off + Clean Pull + Power Clean + Clean : 1-1-1
Rest as needed between sets.
3x(1+1+1+1) 50-60% 1RM Clean
Use the clean lift off to improve your ability to create tension and initiate your lift with good balance. The pull, power clean and clean that follows should have that same feeling off the floor. Reset between each rep of the complex.
Clean Lift Off + Clean Pull + Power Clean + Clean
Clean - B:
Clean Pull + Clean + Clean Pull + Clean : 1-1-1-1
4x(1+1+1+1) 75% 1RM Clean (or more)
We have completed this complex before so refer back to your notes and aim to improve your movement as the primary focus and build to slightly heavier loads secondarily.
Monday, July 25
The wolf on the hill is not as hungry as a wolf climbing the hill.
Arnold Schwarzenegger
Class Announcement:
Sunday’s 9AM XT Strength class will be moving to MONDAY 4:30 PM, allowing athletes a 4:30/5:30 combo (or an earlier afternoon class time). This will start Monday, August 1.
AND….2 long WODs this week (Mon and Wed), 1 super short one (Tue), a variation on a CrossFit classic (Thur), and something a little more normal on Friday. Going to be an awesome week!
Skill
Handstand Push-Ups
Strength
3x Max Rep/Hold
Strict Handstand Push-up OR
Handstand Hold OR
Wall Plank Hold
WOD
25 min AMRAP
20/16 Cal Bike
12 Pull-Ups
6 Strict Ring Dips
1:00 sec rest after each set
Sunday, July 24
The question isn’t who is going to let me; it’s who is going to stop me.
Ayn Rand
Snatch Pull + Snatch + Overhead Squat + Snatch Pull + Hang Snatch + Overhead Squat : 1-1-1
Rest as needed between sets.
3x(1+1+1+1+1+1) 55-65% 1RM Snatch
Reset any time the bar comes back to the floor or the hang. Don't rush through this complex, get the most out of each movement to strengthen as many pieces of the whole as possible. Stay within the percentage range, but go slightly heavier if you are moving well.
Snatch Pull + Snatch + Overhead Squat + Snatch Pull + Hang Snatch + Overhead Squat
Snatch Pull + Snatch + Hang Snatch + Overhead Squat : 1-1-1-1
Rest as needed between sets.
4x(1+1+1+1) 70% 1RM Snatch (or more)
Continuing from the complex above, this one is shorter and allows us to build to some heavier loads. Make sure to only do so if you are completing the snatch and hang snatch with speed and a strong lockout. Make sure your overhead squat is just as deep (if not more so) than your snatch receiving position.
Snatch Pull + Snatch + Hang Snatch + Overhead Squat
Use the same weight for each set. Rest as needed between sets. 100% 1RM Snatch
Loading at our 1RM for two pulls to improve our top end strength. Previously we have focused on our feet with pulls. Keep that up and also focus on bar position here. Visualize how you are moving your body in relation to the bar and keep that consistent, even while staying fast and explosive.