WOD - Class Programming
Tuesday, Jan 17
“Housework can't kill you, but why take a chance?” - Phyllis Diller
Gym Happenings
New Class Schedule Starting THIS WEEK!
Adding: Tuesday 5:30am & 12:00pm
Dropping: Tuesday and Thursday 6:00am
Coach Rainy shirts are in!
If you placed an order please Venmo Hanna @hannalovespizza $20.86. If you missed out and would like to order one, DM @pisgahfitness on Instagram and we can get another round.
Rebuild
3 x 10
SA KB bridge press
Bird dog row
Hollow rocks
Metcon
Terrible Tuesday
For Time:
50 cal row
50 cal bike
50 burpees
50 cal bike
50 cal row
*time cap 20:00
Rebuild
4 rounds
20 Band pull aparts
Face up GHD hold :30
Top dip hold :15
Monday, Jan 16
“What is art but a way of seeing?” - Saul Bellow
Gym Happenings
New Class Schedule Starting THIS WEEK!
Adding:
Tuesday 5:30am & 12:00pm
Dropping:
Tuesday and Thursday 6:00am
Strength
Strict press
55% / 4
65% / 4
75% / 5 x 4
Pull-up 5 x 4
Metcon
20/15 cal bike buy-in
4 rounds for time:
10 Devil presses 50/35
10 Thrusters 50/35
10 Reverse lunges 50/35
20/15 cal bike cash out
**Time cap 20:00
XT
Snatch
55% / 2
65% / 2
75% / 5 x 2
Sunday, January 15
Women’s WOD: 9:30AM
4 rounds:
Amrap 5
Buy in: pole run
15 KB swings
10 push presses
5 toes to bar
Rest 1:00
Saturday, Jan 14
“When we ask for advice, we are usually looking for an accomplice.” - Saul Bellow
Rebuild
4 rounds
Suitcase carry 100’
GHD face up hold :30
Sled push 100’
Bottoms up carry 100’
GHD face down hold :30
Sled drag 100’
Community WOD
Amrap 10
10 box overs
10 sit-ups
*while Buddy does 25/20 cals
Rest 5:00
Amrap 10
10 med ball cleans
10 ring rows
*while buddy does 25/20 cals
Friday, Jan 13
“ch, ch, ch, ah, ah, ah” - Jason Voorhess ( Friday the 13th )
Member Questions
Ok, so… Lots of questions about pull-ups, rightfully so, we have a vast amount of personal deviation within gym. So, to accommodate that, I’m ( Jacob ) providing more flexibility with in the sets / reps. This will only enhance results. So rather than a structured 5 x 6, you’ll see, 1-6 reps per set, 9-30 total reps, and the percentage. as the program progresses and the percentages rise, the amount of reps per set and total reps per session will decrease. How many should you do? Do what you can until majority of the class is done with the pull-up section, don’t stress about doing as many as possible, just do a strong set, not close to failure, then rest until ready and repeat, keep track of total reps on the board.
Strength
Strict press 6x5/65%
Weighted Pull-up 55-65% / 1-6 reps per set / 9-30 total reps
Reps 3-6 sets of 65% of your max set
Time 3-6 sets of 65% of your max time
Metcon
10 rounds
5 Deadlifts 225/155
10 Push-ups
XT
Deadlift 6x5/65%
Thursday, Jan 12
“What I am looking for is a blessing not in disguise.“ Jerome K. Jerome
Gym Happenings
Thursdays at 6:30pm, Recovery WOD
Recovery WOD is open to anyone in recovery from addiction hoping to build community and have fun. This class includes a warm up, strength and conditioning and opportunity to develop connections with peers. This space encourages anonymity of it's participants and there is no need to identify in anyway to attend.
Rebuild
4 sets
6/6 Bird dog row
6/6 SA bridge press
8 Hollow rocks
Metcon
Amrap 20
5 toes to bar
10 box jumps
20/15 cal row
Rebuild
4 rounds
10 4 way dead bugs
10 Kneeling curls
10 Cuban presses
Wednesday, Jan 11
“It's amazing that the amount of news that happens in the world every day always just exactly fits the newspaper.” - Jerry Seinfeld
Strength
Front squat 6x5/65%
Metcon
6 rounds:
6 C&J 115/75
9 bar facing burpees
XT
C&J 6x2/65%
Tuesday, Jan 10
“What I am looking for is a blessing not in disguise.“ Jerome K. Jerome
Gym Happenings
Reminding Everyone About Coaches Kays Amazing Classes!
Sundays at 9:30am, Women’s WOD
Women's WOD is a workout for anyone who identifies as a woman! It is a 45min session that includes a warm-up and a longer conditioning workout. The class creates a supportive environment, is open to all skill levels, and aims to build a caring, community.
Thursdays at 6:30pm, Recovery WOD
Recovery WOD is open to anyone in recovery from addiction hoping to build community and have fun. This class includes a warm up, strength and conditioning and opportunity to develop connections with peers. This space encourages anonymity of it's participants and there is no need to identify in anyway to attend.
Rebuild
4 sets
6/6 Bird dog row
6/6 SA bridge press
8 Hollow rocks
Metcon
Amrap 20
5 toes to bar
10 box jumps
15/12 cal row
Rebuild
4 rounds
10 4 way dead bugs
10 Kneeling curls
10 Cuban presses
Monday, Jan 9
“Smoking kills. If you're killed, you've lost a very important part of your life.” - Brooke Shields
Strength
Strict press 6x5/65%
Wtd. Pull-up 6x5/65%
Reps 3-6x65% of reps
Time 3-6x65% of time
Metcon
Amrap 12
8 snatches 95/65
24/18 cal bike
XT
Snatch 6x2/65%
Sunday, Jan 8
“Age is something that doesn't matter, unless you are a cheese.” - Luis Bunuel
“Erica”
5 rounds
Amrap 3:00
3 box jumps
6 push-ups
9 air squats
12 sit-ups
Rest 1:00
Saturday, Jan 7
“There cannot be a crisis next week. My schedule is already full.” - Henry Kissinger
Rebuild
3 sets
10 DB lateral raise
10 DB straight arm fly
10 Split squats 5/5
3 sets
10 DB shrug
10 Band pull apart
10 Single leg deadlifts 5/5
Community WOD
Amrap 30:00 for max reps on the Dumbbell:
Teams of 3
Run 200m
DB snatch
Rest
Row 200m
DB C&J
Rest
*one buddy per station, time dictated by run and row.
Friday, Jan 6
“If you want a guarantee, buy a toaster.” - Clint Eastwood
Member Questions
Why don’t we have specified rest periods during our strength and rebuild days?
Great question! During certain programs rest periods can be utilized to enhance our conditioning
( resting <1:30 ) or to enhance our strength ( resting >3:00 ) but for most people most of the time, resting until you feel mostly recovered from your previous set is the best rule of thumb, this usually ends up being ( 1:30-2:30 ) which is the perfect sweet spot in time for general fitness.
Strength
Strict press
Weighted pull-up
Front squat
3 x 6 / 55%
Pull-up variations:
Rep max 3x55% of reps
Time max 3x55% of time
Metcon
Amrap 20
10m crawl
10m walking lunge
10m LA farmer carry 70/53
10m RA farmer carry 70/53
*trade full rounds with a buddy
XT
Reverse lunge 5 x 6 / 55% of front squat
2 x 1:00 suitcase hold, per hand
Thursday, Jan 5
“We are all here on earth to help others; what on earth the others are here for I don't know. “
- W. H. Auden
Rebuild
3 sets
8 DB Cuban presses
8 DB Kneeling curls
4 Jefferson curls
Metcon
42-30-18
Cal row
21-15-9
Toes to bar
Burpees over the rower
Rebuild
5 sets
1-6 Strict ttb
6-8 Underhand yates row *pause at top
6-12 true push-ups
Wednesday, Jan 4
“Never let your sense of morals get in the way of doing what's right.” - Isaac Asimov
Gym Happenings
T-Shirts!! If you’ve recently placed an order for t-shirts, please Venmo the gym, or pay cash to a coach ( $20 ) before Monday, January 9th. The order will go out next Tuesday, and you must pay upfront to receive your shirt. *Rainy shirts will wait until the next batch ( coming very soon ). Thanks!
Strength
Sets of 1
50,60,70,80,90,100%
Front squat
Metcon
Amrap 15
15 cal Bike
10 Wall balls
5 Box jump over
XT
Box jump 5 x 3
3 x 1:00 back squat hold at sticking point 45/35
Tuesday, Jan 3
“Laziness is nothing more than the habit of resting before you get tired.” - Jules Renard
Gym Happenings
T-Shirts!! If you’ve recently placed an order for t-shirts, please Venmo the gym, or pay cash to a coach ( $20 ) before Monday, January 9th. The order will go out a week from today and you must pay upfront to receive your shirt. *Rainy shirts will wait until the next batch ( coming very soon ). Thanks!
Rebuild
4 sets
6/6 Bird dog row
6/6 SA KB bridge floor press
8 Hollow rocks
Metcon
11 rounds for time:
9/6 cal row
7 10m shuttle sprints
5 strict ring dips
Rebuild
3 rounds
Dip top hold - max
Side bends - 12
Curtsy lunge - 12
Monday, Jan 2
“My fake plants died because I did not pretend to water them.” - Mitch Hedberg
Gym Happenings
New Program! so….. for the next 8 weeks, we will be focusing on: Strict Press, Pull-Up, Front Squat for our strength program. Make sure that if you miss any of these strength sessions this week that you make them up before next week so you’ll have numbers to go off of. The best strength program is the one you do 3 days a week for a year, so make sure you’re here most days. You’re also welcome to stay after class any day of the week and make up missed strength sessions. Now, I know what you might be thinking, “sure, I can build up to a heavy 1 on press and front squats but I can’t do a single pull-up!” No worries, we have plenty of options to help you rapidly progress over the next couple months to get your first pull-up! Enjoy!
Strength
Sets of 1
50,60,70,80,90,100%
Strict press
Pull-up
Metcon
5 rounds for time:
50 double unders
5 Deadlifts 275 / 185
XT
Deadlift 5 x 6 / 55%
1:00 face down GHD hold
Sunday, Jan 1!
“May all your troubles last as long as your New Year’s resolutions.” —Joey Adams
“Meg”
For time:
100 calories on the rower
100 calories on the bike
100 burpees
*Done alone or with a buddy.
Saturday, Dec 31
Rebuild
4 sets of 6
GHDSU
Kneeling curl
True push-up
4 sets of 6
Hip ext.
Hollow tricep ext
Single arm ring row
Community WOD
5 rounds for time
*400m ball run
40 wall balls
20 burpees
*run together, one ball
Friday, Dec 30
“People who think they know everything are a great annoyance to those of us who do.”
Isaac Asimov
Clean
1 x 55%
1 x 65%
1 x 75%
1 x 85%
1 x 85+%
WOD
5 rounds for time:
2 rope climbs
10 goblet reverse lunges
53/35
30 double unders
XT
Clean deadlift
6 x 5 / 55%
Thursday, Dec 29
“Always remember that you are absolutely unique. Just like everyone else.” Margaret Mead
Rebuild
4 rounds
Crawl 50’
Ring tricep ext. 8
Ab mat back ext. 12
WOD
5 rounds for max reps
1:00 Bike
1:00 Burpee box jump overs 24/20”
1:00 rest
Rebuild
3 rounds
Side plank :30 each
Sled push 50’
Hex press 8