WOD - Class Programming

Ben Williamson 11/2/22 Ben Williamson 11/2/22

Thursday, Nov 3

“There is no enjoying the possession of anything valuable unless one has someone to share it with” - Seneca

REBUILD

4 rounds

SLDL 6/6

Kneeling Press 6/6

SA row 6/6

WOD

5 rounds for time:

12 Toes to bar

18 cal row

36 Double unders

**25:00 cap

REBUILD

5 rounds

12 deadbug 4 way

8 ring w’s

12 box calf raises*

*pause,slow,pause,slow

Ben Williamson 11/1/22 Ben Williamson 11/1/22

Wednesday, Nov 2

“Going forward is a matter of ordinariness.” — Dogen Zenji

STRENGTH

Squat 4x6

55,65,75,85%

WOD

3 rounds

1:00 bike

1:00 cleans 135/95

1:00 BOTB

Rest 1:00

Clean 5x3

55,65,75% 3x3

Ben Williamson 10/31/22 Ben Williamson 10/31/22

Tuesday, Nov 1

“Simplicity is the ultimate sophistication.” — Leonardo da Vinci

REBUILD

4 sets

Crawl 25’

DBall chest carry 25’

Sled push 25’

WOD

4 rounds for time:

Run 400m

8 Strict pull-ups

14 Push-ups

16 walking lunges

20:00 cap

REBUILD

4 rounds OTM for 20:00

Chest to bar hold :15

Ring plank hold :15

Left Split squat hold :20

Right split squat hold :20

Rest 1:00

Ben Williamson 10/30/22 Ben Williamson 10/30/22

Monday, Oct 31

“Strength is a skill.”— Pavel

Gym Happenings

Big News!

Firstly, thank you for participating in the survey, this has been crucial in our decision making over the past week. So, we’ve decided to adjust our gym programing based on feedback we’ve received and things we’ve noticed in class. We will be beginning a 6 week strength cycle this week. Monday, Wednesday, and Fridays will have either a bench, squat or deadlift during the strength portion, we will be building up to heavy set or a “max” each day, and peaking for a 1rm PR over the course of the 6 weeks. Rogue Fitness has a really cool 1000lb club challenge that you can participate in on week 6 if you’re interested, I will be ( Jacob ). During XT we will be running an OLY cycle on MWF, focusing on the snatch, clean, and jerk. This will primarily be a technique based segment, but you should see some carry over strength from the power lifts on these days at the end of the cycle. Rebuild and the conditioning segments will remain the same for the most part. I ( Jacob ) am so excited and hope y’all enjoy what I’ve put together. It’s crucial that you continue to give me feedback on your experience, as this along with what the coaches tell me and what I see is how I make these decisions so your feedback is extremely important, please email / text me with questions anytime!

Jacob@pisgahfitness.com 606-340-7852

STRENGTH

Deadlift 4x6

55,65,75,85% (Heavy 6)

WOD

Amrap 10

20 cal row

10 push jerk 115/85

Jerk 5x3

55,65,75% 3x3 (moderate)

Ben Williamson 10/29/22 Ben Williamson 10/29/22

Sunday, Oct 30

“I like my weights heavy and my squats down low.”— Anonymous

Gym Happenings

Big News!

Jacob@pisgahfitness.com 606-340-7852

Women’s WOD

“Ellen”

3 rounds for time:

20 burpees

21 Alternating Dumbbell Snatch 35lb

12 Dumbbell Thrusters 35lb

Ben Williamson 10/28/22 Ben Williamson 10/28/22

Saturday, Oct 29

“I have one power. I will never give up.” - The Dark Knight

Gym Happenings

Women’s Only Class, Sunday 9:30!
Thank you so much for doing the survey, we had a huge turnout, with tons of useful feedback. speaking of….

Big post coming tomorrow!

Rebuild

A) 7 Rounds with Increasing effort on each set

15m Sled Push

15m Reverse Sled Drag

B) 3RFQ

8-10 KB Rack Cyclist 20kg/12kg

8-10 Gorilla Row 20kg/12kg

KB Rack Carry 20m each round 20kg/12kg

C) 3 Sets

Box Elevated Pistol Squats (plate loaded or bodyweight or assisted) - 4 reps/leg 31X1 Tempo
rest 45sec

Cable or Banded Face Pulls - 10-12reps 30X1 Tempo
rest 45sec

COMMUNITY WOD

Can be done as partners (any split), or individually.

Complete as many rounds as possible in 40 mins of:

Kettlebell Farmers Carry Walking Lunge, 32/24 kg, 60 ft

Run, 400 m

10 Strict Pull-ups

Kettlebell Farmers Carry Walking Lunge, 32/24 kg, 60 ft

Ben Williamson 10/27/22 Ben Williamson 10/27/22

Friday, Oct 28

“Success is not final; failure is not fatal. It is the courage to continue that counts.”

— Winston S. Churchill

Gym Happenings

Survey time! We are going through some changes here at PF and we need your help in determining our direction! If you don’t mind, please take just a couple minutes and fill out our brief survey. This will help us to deliver the best, most accurate product to fit your needs, we love our community and we can’t wait to hear from you!

Just click the link below!

https://forms.gle/PywPwWwznyskmNVT6

Strength A

1x [ 1 Hang Snatch + 1 Snatch ], pick load

Every 1:30 for 6 mins.

Strength B

1 Snatch, pick load

Every 1:30 for 9 mins.

Athlete Instructions

Start at 90% of 1-RM Snatch and build to a heavy snatch for the day.

If you miss the same weight twice, end your snatch session.

WOD

5 rounds for time of:

10 Hang Power Snatches, 95/65 lbs

30 Double Unders

Bench Press 8-8-8-8-ME

Use the heaviest weight you can for each set.

Rest as needed between sets.

Athlete Instructions

Athlete Instructions

Sets 1-2: 90-95% 8RM

Sets 3-4: 85-90% 8RM

Set 5: 85% 8RM

Note: If you do not know your 8-RM overhead press, use today to establish an 8-RM during these 15 minutes instead of the sets and reps above.

Ben Williamson 10/26/22 Ben Williamson 10/26/22

Thursday, Oct 27

Hey everyone, Jacob here, thought I would take a break from quotes to express some gratitude today. I’m looking through our member surveys ( thank you to everyone who has done those so far ) and I just wanted to share how happy I am to be here with each of you everyday. I have the greatest job in the world and it’s because of y’all. We really have a special place here, with some amazing people. Much love, see you tomorrow.

Gym Happenings

Just click the link below!

https://forms.gle/PywPwWwznyskmNVT6

Strength

3 Tempo Front Squats, pick load @31X1

Every 2 mins for 16 mins.

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

WOD

For time:

800 m Run

30 Kettlebell Front Squats, pick load

30 Burpees

REBUILD

3 RFQ

5 Strict Pull-Ups (Wtd if Possible) - Ring Row Sub @2111

10 Alternating Gorilla Rows @2111

20 Banded Tricep Push Downs @11X1

Ben Williamson 10/25/22 Ben Williamson 10/25/22

Wednesday, Oct 26

“A good traveler has no fixed plans and is not intent on arriving.” - Laozi

Gym Happenings

Just click the link below!

https://forms.gle/PywPwWwznyskmNVT6

WOD

Every 2 mins for 30 mins, alternating between:

Row, 400/300 m

6 Wall Walks

30/20 Assault Bike Calories

30 Toes-to-bars

12 Devil Press, 50/35 lbs

Strict Overhead Press : 8-8-8-8-ME

Athlete Instructions

Sets 1-2: 90-95% 8RM

Sets 3-4: 85-90% 8RM

Set 5: 85% 8RM

Rest as needed between sets.

Note: If you do not know your 8-RM overhead press, use today to establish an 8-RM during these 15 minutes instead of the sets and reps above.

Ben Williamson 10/24/22 Ben Williamson 10/24/22

Tuesday, Oct 25

“A river cuts through rock, not because of its power, but because of its persistence.”

—James N. Watkins

Gym Happenings

Just click the link below!

https://forms.gle/PywPwWwznyskmNVT6

STRENGTH

5 rounds for quality of:

10 Dumbbell Z Press, pick load @2111

Rest 1 min

15 Banded Lat Pull Downs @1111 - rotate hands from pronated to supinated as you pull down

Rest 1 min

WOD

Complete as many rounds as possible in 9 mins of:

9 Dumbbell Push Press, pick load

9 Push-ups

18 Mountain Climbers

REBUILD

3 RFQ

8-10 DB Push Press @21X1

8-10 Tempo Push-Ups @2111

20 Russian Twists

Ben Williamson 10/24/22 Ben Williamson 10/24/22

Monday, Oct 24

“Just as one takes up again a piece of luggage that one has temporarily put down.”

—Nyanaponika Thera

Gym Happenings

Just click the link below!

https://forms.gle/PywPwWwznyskmNVT6

WOD

5 rounds, each round for time, of:

12 Deadlifts, 135/95 lbs

12 Power Cleans, 135/95 lbs

12 Alternating Front Rack Reverse Lunges, 135/95 lbs

Go every 4 mins.

Strength

Every 1:30 for 12 mins, alternating between:

Prone Swimmer, 1 min

L Side Plank, 1 min

Band Pull Apart, 1 min

R Side Plank, 1 min

Power clean 5x3

Deadlift 5x3

Ben Williamson 10/22/22 Ben Williamson 10/22/22

Sunday, Oct 23

“Empowering women is a key to building a future we want.” -Amartya Sen

Gym Happenings

Today is the big day! Coach Kay will be hosting a workout open to anyone who identifies as a woman. This class will be abbreviated (only 45min) and will feature a classic benchmark workout named after a woman. All skill levels are welcome at this supportive, empowering class! Donation based, so give only what you can, if you can. Bring a friend! Starting on Oct. 23rd.

WOD

“Kelly”

5 rounds for time:

run 400m

30 box jumps 20”

30 wallballs 14lb / 9’

Ben Williamson 10/21/22 Ben Williamson 10/21/22

Saturday, Oct 22

“If the Way is high, accordingly it has a great number of obstacles.”— An ancient saying

Rebuild

A) Every 1:30 for 18 mins, alternating between:

12 Plank DB Pull Throughs, pick load

12 Barbell Hip Thrusts, pick load @20X1

Side Plank Hold, L 30 secs/R 30 secs

B) 3RFQ

20 GHD Sit-ups (Medball Sit-ups) @21X1

10 Ring Dips (Stationary Dips) @2111

Single Arm Kettlebell Overhead Carry, 70/53 lbs, 100 m

COMMUNITY WOD

Teams of 4 - 3 rounds for time of:

Partner A:

Row, 600/500 m

Partner B:

10 L/10 R Single Arm Kettlebell Push Press, 24/16 kg + Kettlebell Front Rack Hold, 24/16 kg

Partner C:

30/20 Assault Bike Calories

Partner D:

20 Wallballs 20/14 + Med Ball Overhead Hold, 35/25 lbs

Athlete Instructions

Complete in teams of 4.

Teammates at the kettlebell and dumbbell stations must maintain the holding position until their partners on the rower and bike have completed the assigned work. Teams may only rotate stations once all four members have completed their assigned station.

Ben Williamson 10/20/22 Ben Williamson 10/20/22

Friday, Oct 21

“We plan, God laughs.”— Old Yiddish proverb

STRENGTH

2 Back Squats, 80-85% 1RM

Every 2 mins for 14 mins.

WOD

Complete as many rounds as possible in 10 mins of:

10 Box Jumps, 24/20 in

10 Toes-to-bars (V-Ups)

10 SA KB Thrusters, 50/35 lbs (5/each arm)

DB Bench Press 8-8-6-6-4-4

Ben Williamson 10/19/22 Ben Williamson 10/19/22

Thursday, Oct 20

“There is no evil without some good.”— Gaius Plinius Secundus

STRENGTH

Every 1:30 for 18 mins, alternating between:

12 Dumbbell JM Press, pick load @2111

30 Prone Lying Banded Hamstring Curls @1010

15 Tempo Push-ups @1111

12 Zottman Curls, pick load @3110

WOD

Complete as many rounds as possible in 12 mins of:

12 Kettlebell Swings, 70/53 lbs

12 Kettlebell Goblet Lunges, 70/53 lbs

48 Double Unders

REBUILD

3 RFQ

24 SA KB Swings (12/each)

12-15 KB Goblet Lunge @21X1

:45 Flutter Kick

1 min Rest

Ben Williamson 10/18/22 Ben Williamson 10/18/22

Wednesday, Oct 19

“Where there is no struggle, There is no Strength.” - Oprah Winfrey

Strength A

1x [ 1 Hang Snatch + 1 Low Hang Snatch ], pick load

Every 2 mins for 10 mins.

Low Hang Snatch- 2 in below the knee

Strength B

1 Snatch, pick load

Every 1 min for 5 mins.

WOD

Complete as many rounds as possible in 14 mins of:

24 Alternating Pistols

18 Chest-to-bar Pull-ups

12 Alternating Dumbbell Snatches, 50/35 lbs

Deadlift x5 @75%

E2M for 14:00

Ben Williamson 10/17/22 Ben Williamson 10/17/22

Tuesday, Oct 18

"I think of learning as unobstructed self-expression." — Josh Waitzkin

Strength

Every 1:30 for 12 mins, alternating between:

10 Tempo Front Foot Elevated Split Squats, pick load @31X1

10 Tempo Front Foot Elevated Split Squats, pick load

10 Tempo Ab Wheel Roll Outs @3010

15 Reverse Snow Angels @2020

WOD

3 rounds, each round for time, of:

Row, 500 m

10 Double Kettlebell Front Squats, pick load

**Go every 4 mins.

REBUILD

Every 2 mins for 12 mins, alternating between:

8 Tempo Bent Over Barbell Rows, pick load @2111

20 Dumbbell Death Marches, pick load @2011

L-Sit Tap, 40 secs

Ben Williamson 10/17/22 Ben Williamson 10/17/22

Monday, Oct 17

“Freedom is not worth having if it does not include the freedom to make mistakes.”

—Gandhi

Gym Happenings

New Class Alert! Every Sunday at 930, Coach Kay will be hosting a workout open to anyone who identifies as a woman. This class will be abbreviated (only 45min) and will feature a classic benchmark workout named after a woman. All skill levels are welcome at this supportive, empowering class! Bring a friend! Starting on Oct. 23rd.

WOD

4 rounds, 7 mins each, for max reps of:

Run, 2 Post Runs (start each post run rep with hand on the building)

15 Burpee Box Jump Overs, 24/20 in

24/18 Assault Bike Cals

max reps in remaining time: Rope Climbs (rope lowers)

Rest 3 mins

XT - A

5x5 Overhead Squat (on rack)

XT - B

3x5 Shoulder Press

3x5 Push Press

2x5 Push Jerk

Ben Williamson 10/14/22 Ben Williamson 10/14/22

Saturday, Oct 15

“Those who are easily shocked should be shocked more often.” — Mae West

Rebuild

Every 1:30 for 18 mins, alternating between:

:45-:60 Flutter Kicks

Suitcase + Waiters Carry, pick load, R+L 60 m

Suitcase + Waiters Carry, pick load, L+R 60 m

8 Strict Toes-to-bars (Hanging Knee Raises or Weighted V-Ups) @2110

4 RFQ:

10-12 GHD Sit-Up @21X1

20 Lateral Bound and Stick (these are “speed skaters” with dynamic, but controlled, lateral jumps and landings. Increase power/distance as you get more comfortable)

10-12 Good Morning @2111

14-18 Alternating Curtsy Squat @2111

Community WOD

5 rounds, 1 min per station, for max reps of:

Wall Ball, pick load

Kettlebell Swing, 24/16 kg

Dumbbell Box Step Over, 50/35 lbs, 20 in

Strict Handstand Push-up (or DB Strict Press)

Row Calorie

Rest 1 mins

**Rotate immediately to the next station every 1 min,

the clock does not stop or reset between stations.

Ben Williamson 10/13/22 Ben Williamson 10/13/22

Friday, Oct 14

“Duty makes us do things well, but love makes us do them beautifully.” - Phillip brooks

Gym Happenings

Handstand Clinic!!!

Today, Friday, Oct 14th at 5:30pm local Acro coach Micah Ellinger will be taking us through a handstand masterclass. This is a great opportunity so don’t pass it up!

Strength

With a continuously running clock perform:

1 Bench Press, in the first 1 min

2 Bench Press, in the second 1 min

3 Bench Press, in the third 1 min

Continue this for as long as you are able.

Athlete Instructions

(Rx) Males: Start at 135 lbs and add 10 lbs for the first 9 minutes (up to 225 pounds), then increase by 5 lbs each minute until you cannot safely complete the single rep.

(Rx) Females: Start at 65 lbs and add 5 lbs each minute until you cannot safely complete the single rep.

WOD

"Desire”

As many reps as possible in 5 mins of:

BurpeeBox Jump Over, 24/20 in

Every 2 mins for 16 mins: Deadlift

3 Deadlifts, 85% 1RM