WOD - Class Programming

Ben Williamson Ben Williamson

Thursday, July 25

“Wherever life plants you, bloom with grace.”

French Proverb

   

Warm-up

2 Rounds, not for time of:

2 minutes of rowing, biking or jogging

30 Seconds of Banded steps forward and backward

10 Hip & Back Extensions

1 x Burgener Warm Up with empty bar (45/35)

(NTE 10:00)

Strength

After Metcon

2 rounds for max reps of:

max rep Shoulder Press, 45/35 lbs

max rep Push Press, 45/35 lbs

max rep Push Jerks, 45/35 lbs

Athlete Instructions

Start with a max effort of shoulder press. Once the shoulder press is impossible, move to the push press. Once the push press is impossible, move to the push jerk.

There should be no rest between the three movements.

Suggested weight: 50% of your 1RM shoulder press OR a weight that will allow you to perform at least 8 unbroken shoulder presses.

Rest 3-4 mins between rounds.

Metcon 

1 Power Snatch, pick load

Every 1 min for 30 mins.

Strength B (can be done instead of metcon)

Same as metcon

Accessory (Optional. Can be done in addition to above.)

Snatch Pull

5-5-5-5

Cool Down

Trap stretch with lacrosse ball

1-2 minutes per side

Glute Stretch

Hold 1-2 minutes per side.

Read More
Ben Williamson Ben Williamson

Wednesday, July 24

“The world is full of magical things patiently waiting for our wits to grow sharper.”

Bertrand Russell

   

Warm-up

2-3 rounds, not for time, of:

1 min of easy rowing, biking, or jogging

20 seconds of banded marching

20 seconds of foam rolling your lats and low back

10 hip & back extensions

8 squats, (squat therapy style- see video below)

3 power cleans, empty barbell (45/35 lbs)

3 front squats, 3 secs eccentric phase, empty barbell

3 hang squat cleans, starting from just above the knee, empty barbell

3 squat cleans, starting from mid-shin, 3 secs pause in the receiving position, empty barbell

(NTE 10:00)

Strength

(After metcon)

Clean Pull

5-5-5-5


AMRAP 4

DB Box Step Ups

Metcon 

For time:

50 Sit-ups

15 Squat Cleans, 115/75 lbs

40 Sit-ups

12 Squat Cleans, 115/75 lbs

30 Sit-ups

9 Squat Cleans, 115/75 lbs

20 Sit-ups

6 Squat Cleans, 115/75 lbs

10 Sit-ups

3 Squat Cleans, 115/75 lbs

Strength B (can be done instead of metcon)

3-4 rounds for quality of:

25 Sit-Ups

10 Squat Cleans

Accessory (Optional. Can be done in addition to above.)

N/A

Cool Down

Cobra Stretch - abs

1-2 minutes

Foam Roller, Back, lats, etc

Kneeling Lay Back

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Tuesday, July 23

“We all have two lives. The second one starts when we realize we only have one.”

Confucius

   

Warm-up

2 minutes of easy jogging, biking or rowing

-then-

2 sets, not for time, of:

30 seconds of single-unders or double-unders

8 box step-ups and step-downs (you choose the height)

5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

5 Band Pull-aparts

5 Scap Pull-ups

5 Kip Swings

5 Pull-ups, Ring Rows, or low-ring muscle-ups

(NTE 10:00)

Strength/Skill

Dumbbell Hammer Curl 3x12

Dumbbell Raises Complex

12 Dumbbell Lateral Raises, pick load

12 Dumbbell Front Raises, pick load

12 Dumbbell Bent Over Raises, pick load

Athlete Instructions

3 sets of 8-12 reps.

Metcon 

Part 1:

Complete as many rounds as possible in 3 mins of:

10 Box Jumps, pick height

10 Pull-ups

Athlete Instructions

Pull-ups- any style.

Rest 3 mins before Part 2

Part 2:

Complete as many rounds as possible in 3 mins of:

5 Box Jumps, pick height

5 Pull-ups

Strength B (can be done instead of metcon)

3 RFQ

8-12 Bent Over Rows @ 3011

5 Max Effort Broad Jumps

Accessory (Optional. Can be done in addition to above.)

For quality:

200 Double-Unders

Athlete Instructions

In as few sets as possible.

Or

5 min Double Under Practice

Cool Down

Calves & Foam Rolling

Pec stretch, laying on side.

1-2 minutes per side.

Read More
Ben Williamson Ben Williamson

Monday, July 22

‘If I got rid of my demons, I’d lose my angels.’ - Tennessee Williams

   

Warm-up

1 minute of rowing, jogging or biking, roughly 50% effort

5 Shoulder Pass Throughs, pvc pipe 

5 Band Pull-aparts

8 Bench presses, empty barbell (or floor presses)

Repeat, adding weight to bench each round

(NTE 10:00)

Strength/Skill

Bench Press: 1 Rep Max

Work up to your best Bench Press 1 rep max lift.

Warm-up:

50%x5

60-70%x4

80%x2

Metcon 

4 rounds for time of:

Row, 500 m

12 Bench Press, 135/85 lbs


Strength B (can be done instead of metcon)

4 RFQ

Bench Press x12 @ 20X1

:45 Flutter Kick

x20 Med Ball Clean


Accessory (Optional. Can be done in addition to above.)

Each for distance:

Bike, 5x 15 secs

Athlete Instructions

5 x 15 Seconds of intense biking.

Rest 1-2 minutes between efforts.

Cool Down

Chest & Pec, hands behind

Hold 1-2 minutes.

Hamstring Stretch

Hold 1-2 minutes per side.

Read More
Ben Williamson Ben Williamson

Saturday, July 20

‘Be stronger than your strongest excuse’ – Unknown

Hey everyone, our “lost and found” has filled up again. Please check the hanging rack by the front door, as well as the cubbies near the whiteboard, for any clothing items. We’ll be clearing those out in the next couple days. Thanks!

Community WOD:

Can be done individually or as partners

Complete as many rounds as possible in 12 mins of:

Partner (any split)

Single Arm Dumbbell Overhead Carry, 50/35 lbs, 100 m

20 Renegade Rows

12 Dumbbell Front Rack Box Step-ups, 50/35 lbs, 20 in


Rest 5 min.

Partner (Alternate movements)


AMRAP 12  of:

12 V-ups

12 Goblet Squats 

Post Run

Read More
Ben Williamson Ben Williamson

Friday, July 19

‘The world breaks everyone and afterward some are strong at the broken places’ – Ernest Hemingway

Hey everyone, our “lost and found” has filled up again. Please check the hanging rack by the front door, as well as the cubbies near the whiteboard, for any clothing items. We’ll be clearing those out in the next couple days. Thanks!

Warm-up

EMOM 9 mins:

min 1: 40 secs row, bike, or run at 50% effort

min 2: 5 bent over rows (with empty barbell) + 5 burpees

min 3: rest

min 4: 40 secs row, bike, or run at 60% effort

min 5: 6 bent over rows (with empty barbell) + 6 burpees

min 6: rest

min 7: 40 secs row, bike, or run at 70% effort

min 8: 7 bent over rows (with empty barbell) + 7 burpees

min 9: rest

Strength

3 rounds for quality of:

Farmer Carries, pick load, 100 ft (2 floor lengths, or 1 “down and back”)

Athlete Instructions

3 carries with a heavy load.

(Increase distance as needed if the load is too light.)

10 Dumbbell Burpees, pick load

Athlete Instructions

Complete 20-30 reps in as few sets as possible, you choose the load.

Metcon 

Each for time:

Row: 10x 125 m


Athlete Instructions

Rest as needed.

Goals: 30 seconds or less per effort

Strength B (can be done instead of metcon)

3 RFQ

KB Sumo DL High Pull 3x10-12 @ 30X1

Hammer Curl x10-12 @ 30X1

Hollow Hold x :45

Accessory (Optional. Can be done in addition to above.)

For quality:

Handstand Descent Practice (from wall)

Athlete Instructions

Descent from Handstand Variations.

Cool Down

Hamstring Stretch

Hold 1-2 minutes per side.

Bar hang for lats & chest

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Thursday, July 18

‘It’s hard to beat a person that never gives up’ – Babe Ruth

Warm-up

2 minutes of jogging, biking or rowing

-then-

2 Rounds, not for time of:

6 Banded Good Mornings

8 Box step-ups and step-downs (you choose the height of the box)

10 deadlifts, empty/light barbell

10 Glute Bridges, empty/light barbell

20-30 Seconds of Banded Marching

30-45 Seconds of foam rolling your back

(NTE 10:00)

Strength

For quality:

3 Rounds:

 12 L/12 R Reverse Lunges - Farmer Style, pick load

10 L/10 R Turkish Get-Up, pick load

Metcon 

3 Overhead Squat, pick load

Every 3 mins for 30 mins.

Athlete Instructions

Optional:

50 DB Bench

50 total after the lifting, or 5 after each set of OHS

OHS Goals

60% 1RM or higher


Strength B (can be done instead of metcon)

Same as metcon

Accessory (Optional. Can be done in addition to above.)

For quality:

Handstand Practice, 4 mins

Athlete Instructions

Handstand Holds and/or Walking

Accumulate 2-4 minutes open floor or against a wall.

Or practice handstand walking.

Cool Down

Trap stretch with lacrosse ball

1-2 minutes per side

Chest & Pec, hands behind

Hold 1-2 minutes.

Wall Stretch, Leg

Hold 1-2 minutes per side.

Read More
Ben Williamson Ben Williamson

Wednesday, July 17

‘Don’t stop when you are tired, stop when you are done’

Marilyn Monroe

Warm-up

3 minutes of easy jogging, biking or rowing

-then-

2 sets, not for time, of:

35 Jumping jacks or single-unders or double-unders

30 seconds of alternating shoulder taps in plank position

10 Abmat sit-ups

5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

5 Band Pull-aparts

5 Scap Pull-ups

5 Kip Swings

5 Pull-ups, Ring Rows, or low-ring muscle-ups

(NTE 10:00)

Strength

½ Kneeling Filly Press @ 30X1

12-12-12-12

Use the heaviest weight you can for each set.

Athlete Instructions

3-4 sets of 8-12 reps per arm.

Front Rack Carry 3x50m (3 floor lengths)

Athlete Instructions

3 carries with a heavy load

(Increase distance as needed if the load is too light.)

Metcon 

4 rounds for quality of:

20 Pull-ups

Side Plank, L 40 secs

Jump Rope, 1 min

Side Plank, R 40 secs

Jump Rope, 1 min

Athlete Instructions

Pull-ups- any style.

Jump Rope- any style.

Movement Demos

Strength B (can be done instead of metcon)

4 rounds for quality of:

20 SA DB Row (10R/10L) @ 30X1

Side Plank, L 40 secs

Side Plank, R 40 secs

5 High Box Jump

Accessory (Optional. Can be done in addition to above.)

N/A

Cool Down

Cobra Stretch - abs

1-2 minutes

Wall Shoulder Stretch

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Tuesday, July 16

Warm-up

2 rounds, not for time of:

2 mins of rowing, biking, or jogging

30 secs of banded steps forward and backward

10 hip & back extensions

10 Squats (Squat Therapy style) (see video below)

1x Burgener warm-up with empty bar, 45/35 lbs

(NTE 10:00)

Strength/Skill

For quality:

40 L/40 R Pistols

Athlete Instructions

20-40 reps/leg

Metcon 

For time:

30 Deadlifts, 225/155 lbs

20 Front Squats, 135/95 lbs

10 Squat Snatches, 95/65 lbs

Athlete Instructions

For time, or not.


Strength B (can be done instead of metcon)

3 RFQ

10-12 Deadlift ~60%1RM

7-10 Front Squat ~60%1RM

3-5 Squat Snatch ~60%1RM

Accessory (Optional. Can be done in addition to above.)

Tempo Dumbbell Deadlift 12-12-12-12

Use the heaviest weight you can for each set.

Athlete Instructions

3-4 sets of 8-12 repetitions, Tempo 10.1.10.1, you choose the load.

Cool Down

Glute Stretch

Hold 1-2 minutes per side.

Kneeling Lay Back

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Monday, July 15

Monday WOD + Programming Update

Hey everyone! Hope you had a great week. I know many of our folks are traveling and busy with summer stuff, but I wanted to send out this update of where we are with programming. As always, please reach out or grab me at the space with any follow-up questions or feedback!

Ben

General Programming Info

Most of our programming starts from Pat Sherwood and CF Linchpin. I start with a version of their programming, then tweak it based on what suits our community. Usually, I’m able to test the WOD and strength myself a few weeks before it lands in our classes. 

This is standard, old-school CrossFit philosophy and programming, focused on developing general physical performance without a particular strength, cardio, gymnastics, etc. emphasis. Constant variations in movements and metcon structures are the norm, as well as time built in for skill work and practice. There is an emphasis on variance and intensity over volume, which I think fits our crew well. 

XT/Rebuild

A couple of weeks back I phased out the “XT” and “Rebuild” terminology, as I found I wanted to add Rebuild segments on days besides Tue and Thur and barbell/XT type sections on days besides Mon/Wed/Fri. Variation becomes limited when we can only do certain things on certain days. Our M/W/F folks would never get exposed to things we were only doing on Tue/Thur, and vice versa.

I love both Rebuild and XT/barbell stuff and want our community to be exposed to, and be better at, both. I just don’t think they have to be so clearly separated from each other moving forward. 


Strength B/Accessory

I like having the element of choice for athletes in the classes, and I’ve had more than a few members tell me they appreciate the options. That’s great, but I also think there is much to be said for the class being together and moving through an hour and metcon together. Keeping the class together also pushes folks to do things they may not choose on their own, test their body in different ways, and develop new skills.

I’ve kept the “Strength B” option in for now, but often the movements in those segments mirror what the rest of the class is doing in the metcon. If we have a “For Quality” metcon, I won’t program a second strength. For now, “Strength B” can be done instead of the metcon, just like “XT” and “Rebuild” were.

There is also an “Accessory” section now for athletes who want to do something after the class or get extra work in. These are extra elements anyone can do that are complementary to the day’s programming. 100% optional. It’s not expected that coaches will stick around after the class and coach/supervise athletes during Accessory work. These are just extra options. 

But…why?

Streamlining choices during classes is just designed to get more of us doing the same things, together, as a class and community, sharing adversity and overcoming challenges together. It’s such a key piece of CrossFit and the type of gym community I want to nurture.

I like what we’ve been doing for the past few years. I also really like the more traditional CF model and structures. I think we’re now straddling that line and hopefully holding the best of both. We’re keeping some choices and options, but not having two very separate classes going at the same time. There are also obvious benefits to coaching quality, safety, and class efficiency by keeping folks closer together in programming, especially for the larger classes. 

Of course, our classes and workouts remain infinitely scaleable. If a day’s programming doesn’t fit where you are mentally or physically, COME TO CLASS ANYWAY! We’ll design something for you on the spot, but the point is to show up, keep working and progressing, and be a part of community. We’re all better for it when you walk in the door.

Have a great week!

Better Than Yesterday,

Ben

Monday Classes

Warm-up

2 minutes of easy jogging, biking or rowing

-then-

2 sets, not for time, of:

30 single-unders or jumping jacks

8 box step-ups and step-downs, you choose the height of the box

5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

5 Band Pull-aparts

5 Scap Pull-ups

5 Kip Swings

5 Hanging knee raises or V-ups

5 Shoulder presses, empty/light bar

5 Push presses, empty/light bar

(NTE 10:00)

Strength/Skill

Palloff Press 3x30

Athlete Instructions

3 Sets of 12-15 reps per side, you choose the band.

Metcon 

For time: (35:00 cap)

10 Push Press, pick load

10 Box Jumps

10 Toes-to-bar (Hanging Knee Raises/V-Ups)

Run, 300 m (On the 400m “Bridge Run” route, pass the 25mph street sign on the sidewalk, then 2 trees, then turn around. Scale to 200m Stoplight Run or Post Run)

9 Push Press, pick load

9 Box Jumps

9 Toes-to-bars

Run, 300 m

8 Push Press, pick load

8 Box Jumps

8 Toes-to-bars

Run, 300 m

(and so on, down to 1 rep of each)

Athlete Instructions

For time, or not.

Push Press- 50-60%, no rack unless necessary.

Box Jumps- you choose box height.

Strength B (can be done instead of metcon)

3 RFQ

x10 DB Thruster @ 20X1

x :45-:60 V-Ups

x10 DBall over Shoulder

Accessory (Optional. Can be done in addition to above.)

Standing Dumbbell Arnold Press 4x12

Athlete Instructions

3-4 sets of 8-12 reps.

4 x :45-:60

Russian Twists

Cool Down

Cobra Stretch - abs

1-2 minutes

Calves & Foam Rolling

Trap stretch with lacrosse ball

1-2 minutes per side

Read More
Ben Williamson Ben Williamson

Saturday, July 13

Warm-Up

1 minute of biking, rowing or jogging (roughly 60% effort)

10 steps of walking lunges

5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

5 Band Pull-aparts

1 Turkish get-up, L-arm, you choose the load

1 Turkish get-up, R-arm, you choose the load

5 Scap Pull-ups

5 Kip Swings

5 Pull-ups, Ring Rows, or half-length rope climbs

8-10 Knee push-ups or regular push-ups

(NTE 10:00)


Metcon 

For quality:

150 Push-ups

100 Dumbbell Box Step-ups, pick load, pick height

75 Pull-ups/Ring Rows

Athlete Instructions

Push-ups- any style

Pull-ups- any style

Partition the push-ups, step-ups, & pull-ups as you wish.


Partner version:

200 Push-Ups

150 DB Box Step-Ups

100 Pull-Up/Ring Rows


Rest 5 mins before the next part...

For time:

50/35 Air Bike Calories

Partner:

100/70 Air Bike Calories

Movement Demos

Read More
Ben Williamson Ben Williamson

Friday, July 12

Reminder: Come help us wish Coach Jacob well! His last class will be today at 4:30pm. If you can, please come by and hit up that class as an athlete or come toward the end of class for a beer, a hug, and a proper send off!

To keep up with Jacob and learn more about his new business, he can be reached at 606-340-7852 and on Instagram at www.instagram.com/jacobleederossett/.

Warm-up

2-4 minutes of easy rowing, biking or jogging

-then-

2 sets, not for time, of:

5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

5 Band Pull-aparts

5 Scap Pull-ups

5 Kip Swings

5-7 Strict Pull-ups OR Ring Rows

5-7 Knee push-ups OR regular push-ups

10 Seconds holding the top position of the ring dip (feel free to use two bars or a bench instead)

10 Second holding the bottom position of the ring dip (feel free to use two bars or a bench instead)

(NTE 10:00)

Strength

Back Squat 1-1-1

Use the heaviest weight you can for each set.

Athlete Instructions

Rest 2-4 minutes between sets.


For quality:

L-Sit Hold, 2 mins

Athlete Instructions

Accumulate 1-2 minutes.

Watch the video for variations and scaling options.

Metcon 

Complete as many rounds as possible in 12 mins of:

Dumbbell Farmers Carry, 40/30 lbs, 1 building lap

15 Sit-Ups

12 Dumbbell Front Rack Lunges, 40/30 lbs


Strength B (can be done instead of metcon)

Same as Metcon, for quality

Accessory (Optional. Can be done in addition to above.)

For quality:

Sandbag Bear Hug Hold, pick load, 5 mins

Athlete Instructions

Sandbag / D-ball

Accumulate 3-5 mins.

Cool Down

Cobra Stretch - abs

1-2 minutes

Chest & Pec, hands behind

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Thursday, July 11

Reminder: Come help us wish Coach Jacob well! His last class will be Friday, July 12 at 4:30pm. If you can, please come by and hit up that class as an athlete or come toward the end of class for a beer, a hug, and a proper send off!

To keep up with Jacob and learn more about his new business, he can be reached at 606-340-7852 and on Instagram at www.instagram.com/jacobleederossett/.

Warm-up

2-4 minutes of jogging, biking or rowing

-then-

2 Rounds, not for time of:

6 Banded Good Mornings

8 Box step-ups and step-downs (you choose the height of the box)

10 deadlifts, empty/light barbell

10 Glute Bridges, empty/light barbell

20-30 Seconds of Banded Marching

30-45 Seconds of foam rolling your back

(NTE 10:00)

Strength

Deadlift  2-2-2-2-2-2-2

Use the heaviest weight you can for each set.

Athlete Instructions

70% 1RM or higher

Metcon 

3-4 Rounds for quality:

12 L/12 R Single Arm Dumbbell Row @2111

Dual DB Hang Snatch, x 12-15

Flutter Kick, accumulate 1 min

Dumbbell Glute Bridge, 1x15-20 @21X1

Strength B (can be done instead of metcon)

Same as Metcon, for quality

Accessory (Optional. Can be done in addition to above.)

For time:

75 Russian Kettlebell Swing, pick load

Athlete Instructions

50-75 Russian Kettlebell Swings.

Choose a heavy load you can safely move. The goal is to accomplish this in 3 or fewer sets.

Cool Down

Wall Stretch, Leg

Hold 1-2 minutes per side.

Straddle Stretch

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Wednesday, July 10

Reminder: Come help us wish Coach Jacob well! His last class will be Friday, July 12 at 4:30pm. If you’re able, please come by and hit up that class as an athlete or come toward the end of class for a beer and/or a hug and a proper send off!

To keep up with Jacob and learn more about his new business, he can be reached at 606-340-7852 and on Instagram at www.instagram.com/jacobleederossett/.

Warm-up

3-4 mins of jogging, biking, or rowing 

-- then -- 

Agility Drill:

Lateral Line Hops

Perform for 2-3 Rounds with both feet at the same time, or for 2 Rounds with the R foot & 2 Rounds with the L foot. 

Each Round is 30 Seconds.

During the 30 seconds perform the drill both forwards and backwards.

Rest 30-60 seconds between rounds.

(NTE 10:00)

Strength/Cardio

For quality:

Bar Hang, 3 mins

Athlete Instructions

Accumulate 2-3 minutes.

Tabata Burpees

Today’s interval is 1 min of work followed by 1 min of rest for 3 intervals.

Tabata score is the total reps performed in all of the intervals.

Metcon 

AMRAP 30

Run, Row, or Bike

Cover as much distance as you can in 30 min. 



Strength B (can be done instead of metcon)

Glute Ham Raises 3x10

Athlete Instructions

3 Sets of 5-10 reps.

For quality:

Plank Hold, Accumulate 2-5 mins

Accessory (Optional. Can be done in addition to above.)

Same as Strength B

Cool Down

Frog Stretch

Hold 1-2 minutes.

Calves & Foam Rolling

Read More
Ben Williamson Ben Williamson

Tuesday, July 9

Reminder: Come help us wish Coach Jacob well! His last class will be Friday, July 12 at 4:30pm. If you’re able, please come by and hit up that class as an athlete or come toward the end of class for a beer and/or a hug and a proper send off!

To keep up with Jacob and learn more about his new business, he can be reached at 606-340-7852 and on Instagram at www.instagram.com/jacobleederossett/.

Warm-up

2 minutes of rowing, biking or jogging

10 Good Mornings

1 x Burgener Warm Up with empty bar (45/35) (see video below)

-then-

2 Rounds, not for time, with an empty barbell, of:

5 deadlifts, starting from mid-shin

5 hang muscle cleans, starting from just above the knees

5 push presses

5 power clean and jerks, starting from mid-shin

(NTE 10:00)

Strength/Skill

Turkish Get-up 14-14-14

Use the heaviest weight you can for each set.

Rest as needed between sets.

Athlete Instructions

5-7 reps/arm

Rest 1-2 minutes between rounds



Double Unders: 4 x 1 min / 1 min


1 min of work followed by 1 min of rest for 4 intervals.

Score is the lowest reps performed in any of the intervals.

Athlete Instructions

Your score is the lowest number of reps in any minute. (If not proficient with double-unders yet, you can work in the same fashion with single-unders OR, for 4 Rounds, you can do 1:00 of practice followed by 1:00 of rest)

Metcon 

For time:

30 Power Clean & Jerks, 155/105 lbs

Athlete Instructions

For time, or not.

If 155/105 is too heavy, use 60% of 1RM clean & jerk.

Or:

Partner Version:

12 rounds for time of:

5 Power Clean & Jerks, 155/105 lbs

Athlete Instructions

Complete in teams of 2. Alternate rounds, 6 each.

For time, or not.

If 155/105 is too heavy, use 60% of 1RM clean & jerk.

Strength B (can be done instead of metcon)

Shoulder Press 12-12-12

Use the heaviest weight you can for each set.

Athlete Instructions

3 Sets of 8-12 reps.

Russian Twists (w/ med ball or kb)

3 x 20-30

Accessory (Optional. Can be done in addition to above.)

Same as Strength B

Cool Down

Hamstring Stretch

Hold 1-2 minutes per side.

Trap stretch with lacrosse ball

1-2 minutes per side

Read More
Ben Williamson Ben Williamson

Monday, July 8 (Announcement!)

Gym Announcement

So we have a bittersweet announcement to share today.

The bummer part is we need to let everyone know that Coach Jacob will be leaving Pisgah Fitness after this week. The exciting part is that he’s doing so to focus fully on his growing fitness coaching business, which will now have its own space in Weaverville.

We’ve been fortunate to host some smart, talented, and passionate coaches over Pisgah’s 12+ years, and Jacob certainly checks all those boxes and more. He quickly fit into our community when he started with us over two years ago and he has done so much for us in terms of coaching classes, managing the space, programming workouts, and mostly just being a friendly and positive presence and resource in our space.

So, this is a natural step for Jacob and while we’re disappointed to be losing his expertise and talent, we’re thrilled he’ll get to have his own space and lead his own fitness community.

Congrats, Jacob, and THANK YOU for all that you’ve given to us! You’ll be missed, and we hope you’ll come back to visit us often.

Jacob will be coaching his normal class schedule this week. His last class will be Friday, July 12 at 4:30pm. If you’re able, please come by and hit up that class as an athlete or come toward the end of class for a beer and/or a hug and a proper send off!

To keep up with Jacob and learn more about his new business, he can be reached at 606-340-7852 and on Instagram at www.instagram.com/jacobleederossett/.

Monday Class Workout:

Warm-up

3 Rounds, not for time, of:

1 minute of easy jogging, biking or rowing

20 seconds of lateral banded steps

10 m of walking lunges

10 air squats

5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

5 Band Pull-aparts

5 Scap Pull-ups

8 Hollow Rocks or V-ups or GHD sit-ups

Strength/Skill

Muscle Up Strength and Skill Work

For quality:

30 Dips

+

If you are working on developing kipping pull-ups: practice kip swings, into kipping pull-ups

If you have kipping Pull-Ups: Spend time practicing: Low Bar Muscle-Ups/ Jumping Bar Muscle-Ups/ Bar Muscle Ups

Athlete Instructions

Mix in dip sets with practice/skill time. Use as little leg as possible on scaled dips and low bar/jumping bar muscle-ups

Metcon 

For time:

25 Pull-ups

Walking Lunge, 100 m (6 floor lengths)

25 Knees-to-elbows (Hanging Knee Raise, or can sub V-Ups)

Walking Lunge, 100 m

25 Knees-to-elbows

Walking Lunge, 100 m

25 Pull-ups

Athlete Instructions

Pull-ups- any style.

Movement Demos

Strength B (can be done instead of metcon)

3 RFQ

15 Bent Over Rows @20X1

100m Walking Lunge

25 V-Ups 

Accessory (Optional. Can be done in addition to work above.)

Each for time:

Row: 3x 300 m, or Bike 3x30 sec, or Run 3x 200m

Rest 2 mins between efforts.

Max efforts.

Cool Down

Cobra Stretch - abs

1-2 minutes

Kneeling Lay Back

Hold 1-2 minutes.

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Ben Williamson Ben Williamson

Saturday, July 6

“Perpetual optimism is a force multiplier.” - Gen. Colin Powell

Community WOD 


AMRAP 15 - w/Partner, any split

Row, 500 m

40 Air Squats

30 Sit-ups

20 Push-ups

10 Renegade Row


5 min break


then:

AMRAP 10 - w/Partner, alternate movements

Post Run

15R/15L SA DB Snatch

10R/10L SA DB Push Press

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Ben Williamson Ben Williamson

Friday, July 5

“Optimism is a strategy for making a better future. Because unless you believe that the future can be better, you are unlikely to step up and take responsibility for making it so.” – Noam Chomsky

Warm-up

2-4 minutes of easy rowing, biking or jogging

-then-

3 sets, not for time, of:

5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

5 Band Pull-aparts

5 Scap Pull-ups

5 Kip Swings

5-7 Strict Pull-ups OR Ring Rows

5-7 Knee push-ups OR regular push-ups

10 Seconds holding the top position of the ring dip (feel free to use two bars or a bench instead)

10 Second holding the bottom position of the ring dip (feel free to use two bars or a bench instead)

Strength

As many reps as possible in 10 mins of:

1 Strict Pull-up

1 Strict Dip

2 Strict Pull-ups

2 Strict Dips

3 Strict Pull-ups

3 Strict Dips

...

Continue adding 1 Strict Pull-up and 1 Strict Dip rep each round until time expires.

Athlete Instructions

Move with purpose, but prioritize quality over speed.

Rest 10 minutes or less, then begin metcon.

Movement Demos

Metcon 

Death By Burpee

With a continuously running clock perform:

1 Burpee in the first 1 min

2 Burpees in the second 1 min

3 Burpees in the third 1 min

...

Continuing this for as long as you are able.


Strength B/ Accessory

Dumbbell Pull Over 4x12

Athlete Instructions

3-4 sets of 8-12 reps.

Dumbbell Overhead Tricep Extension 4x12

Athlete Instructions

4 sets of 8-12 reps.

Cool Down

Cobra Stretch - abs

1-2 minutes

Chest & Pec, hands behind

Hold 1-2 minutes.

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Ben Williamson Ben Williamson

Thursday, July 4

“Sometimes when you’re in a dark place you think you’ve been buried, but you’ve actually been planted.” – Christine Caine

Warm-up

2-4 minutes of running, biking or rowing

-then-

2 Rounds, not for time of:

15 m of High Knees

10 Lateral Lunges (5 per side)

15 m of butt kicks

10 Squats (Squat Therapy style) (see video below)

10 Hip & Back extensions

10 Glute Bridges (empty/light barbell)

30 Seconds of Banded Marching

5 Broad Jumps

Strength

For quality:

100 Hollow Rocks

Athlete Instructions

Accumulate 50-100 reps in as few sets as possible.

Metcon 

4 rounds for quality of:

10 Dumbbell Squats, 50/35 lbs

Dumbbell Front Rack Lunge, 50/35 lbs, 10 m

12 L/12 R Dumbbell Bulgarian Split Squats, 50/35 lbs

Rest 2 mins


Strength B/ Accessory

Same as Metcon

Cool Down

Wall Stretch, Leg

Hold 1-2 minutes per side.

Straddle Stretch

Hold 1-2 minutes.

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Ben Williamson Ben Williamson

Wednesday, July 3

“Man often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning.” – Mahatma Gandhi

Warm-up

2 Rounds, not for time of:

2 minutes of rowing, biking or jogging

10 Hip & Back Extensions

1 x Burgener Warm Up with empty bar (45/35)

Strength

For quality:

20 Wall Walks

Athlete Instructions

10-20 reps, not for time. Slow & controlled.

Or:

For quality:

Handstand Hold, 4 mins

Athlete Instructions

Accumulate 2-4 minutes open floor or against a wall 

Or practice handstand walking


Metcon 

Randy

For time:

75 Power Snatches, 75/55 lbs

Athlete Instructions

Complete for time, (or not). 

Strength B/ Accessory

For quality:

30 Turkish Get-ups, pick load

Athlete Instructions

Accumulate a total of 20-30 reps (10/15 per arm), switch arm every 5 reps.

GHD Hip Extensions 3x15

Athlete Instructions

3 sets of 12-15 reps

Slow and controlled movement, weighted if you want.



Cool Down

Hamstring Stretch

Hold 1-2 minutes per side.

Trap stretch with lacrosse ball

1-2 minutes per side

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