WOD - Class Programming

Ben Williamson Ben Williamson

Tuesday, September 23

"Autumn is a second spring when every leaf is a flower"

— Albert Camus 

Warm-up (NTE 10’)

2 Rounds, not for time, of:

1-2 minutes of rowing, biking or jogging

5-7 hip & back extensions

10 steps of walking lunges

8 air squats (squat therapy style) (see video below)

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

Strength/Skill

9-8-7-6 reps, of:

Front Squat, 60% 1RM

Push Jerk, 60% 1RM

Athlete Instructions

Not for time

Rest 5-10 mins before the next part..

WOD

5 rounds for time of:

5 Bar Muscle-ups (10 Pull-Ups)

15/10 Air Bike Calories

Cool Down

Wall Stretch, Leg

Hold 1-2 minutes per side.


Wall Shoulder Stretch

Hold 1-2 minutes.

Trap stretch with lacrosse ball

1-2 minutes per side

Read More
Ben Williamson Ben Williamson

Monday, September 22

"Autumn… the year's last, loveliest smile"

— William Cullen Bryant 

Warm-up (NTE 10’)

2 Rounds, not for time, of:

2 minutes of jogging, biking or rowing (try to increase the effort every 30 seconds)

10 m bear crawl

8 sit-ups, v-ups or hollow rocks

Strength/Skill

After WOD:

Each for distance:

Row, 3x 30 secs


Rest 2 mins between efforts.

WOD

Complete as many rounds as possible in 20 mins of:

Run, 200 m

Farmer Carry, pick load, 50 m

10 Toe to Bar (Knee Raises, V-Ups)

Athlete Instructions

Other Equipment Conversions

Replace each 200m of running with 600m on the Echo Bike, 250m on the Concept 2 rower, 

Goals

Super Fitness Robot time / rounds: 

10 Rounds or more

More Likely time / rounds: (consider scaling if this seems unrealistic)

7 Rounds or more

Movement Demos

Cool Down

Cobra Stretch - abs

1-2 minutes

Bar hang for lats & chest

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Sunday, September 21

“People have a hard time letting go of their suffering. Out of a fear of the unknown, they prefer suffering that is familiar.”

Thich Nhat Hanh

Strength/Skill

5 Hang Squat Cleans, pick load

Every 4 mins for 20 mins.

Athlete Instructions

Goals

Super Fitness Robot time / rounds: 

70% or higher of 1RM Squat Clean

More Likely time / rounds: (consider scaling if this seems unrealistic)

55% or higher of 1RM Squat Clean

Movement Demos

  • Accumulate 2-min L-Sit or variation (do this after the WOD, if extra time. Optional)

WOD

21-18-15-12-9-6-3 reps, for time of:

Russian KB Swing (70/53)

Box Jump Over, 30/24 in

  • Note: Box jump height is higher than usual. This is meant to challenge athletes, but be very careful, especially under fatigue. Only increase height if you are supremely comfortable in adding the extra height. Otherwise, keep your usual height and move through this safely!

Read More
Ben Williamson Ben Williamson

Saturday, September 20

“Letting go gives us freedom, and freedom is the only condition for happiness. If, in our heart, we still cling to anything - anger, anxiety, or possessions - we cannot be free.”
Thich Nhat Hanh

Community WOD

8 rounds for quality of:

7 Shoulder Press, 60% 1RM

6 Dragonflies

5 Weighted Strict Chin-ups, pick load

Run, 400 m

Athlete Instructions

Other Equipment Conversions: Replace each 400m of running with 1200m on the Echo Bike, 500m on the Concept 2 rower

Athlete Instructions

Shoulder Press, 60% 1RM is a good starting point

Movement Demos

Individual Version: As written

Partner: Run together, Any split on other movements, AMRAP 35, 

Read More
Ben Williamson Ben Williamson

Friday, September 19

“When another person makes you suffer, it is because he suffers deeply within himself, and his suffering is spilling over. He does not need punishment; he needs help. That's the message he is sending.”

Thich Nhat Hanh

Strength/Skill

Double Under Work

5 min practice or 200 D/U for time (5’ cap)

Rest, then 

Back Squat 3-2-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

Athlete Instructions

Rest 2-4 minutes between sets

Movement Demos

Superset with:

Upright Row 24-24-24-24

Athlete Instructions

3-4 sets, 8-12 reps per side. You choose the load and the equipment (barbell, dumbbells or kettlebell).

Movement Demos

WOD

For time:

30 AbMat Sit-ups

1 Superman Hold, 45 secs

25 AbMat Sit-ups

1 Superman Hold, 45 secs

20 AbMat Sit-ups

1 Superman Hold, 45 secs

15 AbMat Sit-ups

1 Superman Hold, 45 secs

10 AbMat Sit-ups

1 Superman Hold, 45 secs

5 AbMat Sit-ups

1 Superman Hold, 45 secs

Athlete Instructions

For time, or not.

Movement Demos

Read More
Ben Williamson Ben Williamson

Thursday, September 18

Surprise is the greatest gift which life can grant us.

Boris Pasternak

Today, we’re not going to post the programming. Come into the gym and be surprised.

It’s nothing crazy or scary. We just want you to show up with a blank mental slate.

See you at Pisgah!

Read More
Ben Williamson Ben Williamson

Wednesday, September 17

The aim of life is to live, and to live means to be aware, joyously, drunkenly, serenely, divinely aware.

Henry Miller

Warm-up (NTE 10’)

2-4 minutes of jogging, biking, or rowing

-- then -- 

3 rounds. not for time, of:

100 m shuttle sprint (2x 50 m, increase the pace each round)

10 steps of walking lunges

10 glute bridges, empty/light barbell

20-30 secs of banded marching

6 hip & back extensions

30-45 secs of foam rolling your back

10 deadlifts, empty/light barbell

Strength/Skill

After WOD

Dumbbell Row 12-12-12-12

Movement Demos

3 rounds for quality of:

12 Dumbbell Lateral Raises, pick load

12 Dumbbell Front Raises, pick load

12 Dumbbell Bent Over Raises, pick load

Athlete Instructions

8-12 reps for each.

Movement Demos

WOD

2 rounds, each round for time, of:

1 Rope Climb, 15 ft

60 Air Squats

20 Hand Release Push-ups

1 Rope Climb, 15 ft

Front Rack Walking Lunge, 75/55 lbs, 20 m

20 Push Press, 75/55 lbs

1 Rope Climb, 15 ft

20 Thrusters, 75/55 lbs

Rest 4 mins between each round.

Athlete Instructions

Goals

Super Fitness Robot time / rounds: 

6:30 or less per interval

More Likely time / rounds: (consider scaling if this seems unrealistic)

10:00 per interval

Movement Demos

Cool Down

Wall Stretch, Leg

Hold 1-2 minutes per side.

Wall Shoulder Stretch

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Tuesday, September 16

The price of anything is the amount of life you exchange for it.

Henry David Thoreau

Announcements

  • We’re excited to welcome Jimmy Raines to the coaching staff. Jimmy is a long-time CrossFit athlete and joined Pisgah earlier this year. We’ve been fortunate to add his positivity and energy to our evening classes over these last months, and are really grateful he’s agreed to come on board our coaching team. He recently passed his CrossFit Level 1 certificate course and will be co-coaching classes for a few weeks. Eventually, you’ll see Jimmy own the Sat AM Community WOD classes and maybe support elsewhere on the schedule as well. Welcome, Jimmy!! (we’ll post a bio and pic on the website soon).

Warm-up (NTE 10’)

2 minutes of jogging, rowing or biking

10 squats 

5 shoulder pass throughs, pvc pipe 

5 band pull-aparts

Scorpion/Scarecrow

Wrist work

20 Alternating Plank Toe Touches

Strength/Skill

3 RFQ, Before WOD

Farmer Carry x 200ft (4 floor lengths)

4-count flutter kicks x 20

Sotts Press x 8

WOD

Each for time:

Run: 8x 200 m

Rest as needed between efforts.

Athlete Instructions

Other Equipment Conversions: Replace each 200m of running with 600m on the Echo Bike, 250m on the Concept 2 rower, 

Goals

Super Fitness Robot time / rounds: 

38 seconds or less per sprint

More Likely time / rounds: (consider scaling if this seems unrealistic)

55 seconds or less per sprint

Cool Down

Straddle Stretch

Hold 1-2 minutes.

Calves & Foam Rolling

Read More
Ben Williamson Ben Williamson

Monday, September 15

I would rather sit on a pumpkin and have it all to myself, than be crowded on a velvet cushion.

Henry David Thoreau

Announcements

  • We’re excited to welcome Jimmy Raines to the coaching staff. Jimmy is a long-time CrossFit athlete and joined Pisgah earlier this year. We’ve been fortunate to add his positivity and energy to our evening classes over these last months, and are really grateful he’s agreed to come on board our coaching team. He recently passed his CrossFit Level 1 certificate course and will be co-coaching classes for a few weeks. Eventually, you’ll see Jimmy own the Sat AM Community WOD classes and maybe support elsewhere on the schedule as well. Welcome, Jimmy!! (we’ll post a bio and pic on the website soon).

Warm-up (NTE 10’)

2 minutes of jogging, biking, or rowing

-- then -- 

3 rounds. not for time, of:

Frankensteins

10 steps of walking lunges

10 glute bridges, empty/light barbell

10 Good mornings

6 hip & back extensions

30-45 secs of foam rolling your back

10 deadlifts, empty/light barbell

Strength/Skill

3 RFQ, Superset, After WOD


Front Rack Carries x 200ft (4 floor lengths)

Single Leg DB Deadlift x 24 (12R/12L)

Movement Demos

WOD

A) For quality:

20 Depth Drop to Box Jumps, pick height

Athlete Instructions

10-20 reps.

Movement Demos

B) Deadlift 3-3-3-3-3

Athlete Instructions

Goals

Super Fitness Robot time / rounds: 

80% 1RM or higher

More Likely time / rounds: (consider scaling if this seems unrealistic)

50% 1RM or higher

Movement Demos

Cool Down

Foam Roller, Back, lats, etc

Hamstring Stretch

Hold 1-2 minutes per side.

Read More
Ben Williamson Ben Williamson

Sunday, September 14

“To affect the quality of the day, that is the highest of arts.”

Henry David Thoreau

Strength/Skill

A) 3 RFQ, Superset

Snatch Grip Romanian Deadlift: 3110;

8-10reps; rest 75sec

Suitcase Long Step Walking Lunge: 30X0;

14-16 Steps; rest 75sec

B) 3 RFQ, Superset

Barbell Hip Thrust: 20X2; 8-10reps; rest

75sec

Goblet 1-1/4 Squat: 2111; 8-10 reps; rest

75sec

WOD

3 rounds for quality of:

7 L Turkish Get-ups, pick load

7 R Turkish Get-ups, pick load

Athlete Instructions

3-7 reps/arm

Rest 1-2 minutes between rounds

Movement Demos

Then,

For quality:

Plank Hold, 5 mins

Athlete Instructions

Accumulate 2-5 minutes

Movement Demos

Read More
Ben Williamson Ben Williamson

Saturday, September 13

“The purpose of art is washing the dust of daily life off our souls.”

Pablo Picasso

Strength/Skill

WOD

“The Long Walk”

A) 1.5 mi run or 7200m Bike or 3000m row

B) For time:

1-mile Kettlebell Suitcase Carry, 53/35 lbs

Switch hands as needed. Rest as needed.

Movement Demos

Individual: As written

Partner: Any split on part A, Farmer Carry together (each athlete holding 1 KB, walking (and resting) together. 

Read More
Ben Williamson Ben Williamson

Friday, September 12

“If you hear a voice within you say 'you cannot paint,' then by all means paint, and that voice will be silenced.”

Vincent Van Gogh

Announcements:

  • Tonight!

  • “BASKET CASE TRIVIA NIGHT” AT THE WHALE TO SUPPORT COMMUNITY CAFÉ

  • Asheville Poverty Initiative invites the community to Basket Case Trivia Night on Friday, September 12th at The Whale in West Asheville. The celebration kicks off at 5:00 p.m. with trivia beginning at 6:00 p.m. Neighbors are encouraged to bring a friend, grab a drink, and enjoy an evening of fun while supporting a local cause.

  • The event will feature five rounds of themed trivia, prizes for the top teams, baked goods for sale from local bakery Back Porch Baking Co., and plenty of laughs. All proceeds benefit Asheville Poverty Initiative, which operates 12 Baskets Café, a pay-nothing café in West Asheville where everyone is welcome at the table.

  • Proceeds from this event will help sustain the café’s mission of sharing abundance and building community across differences. This event is part of The Whale’s Monthly Round Up, where customers can round up their tab at checkout to support 12 Baskets Café throughout September.

  • “Basket Case Trivia Night is about bringing people together, whether over food, drink, or laughter, and reminding us that community is built when we show up for one another,” said Shelly Baker, communications and outreach coordinator at Asheville Poverty Initiative.

  • Asheville Poverty Initiative works to reduce the experience of poverty in Asheville through education, resource sharing, and community-building initiatives. Its flagship program, 12 Baskets Café, transforms recovered food into free meals, creating a space where people from all walks of life gather as neighbors.

Warm-up (NTE 10’)

2 Rounds, not for time, of:

2 minutes of easy jogging, biking or rowing

30 seconds of jump rope or jumping jacks

10 sit-ups or hollow rocks or v-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

Strength/Skill

After WOD, 

3 RFQ, Superset:

DB Hammer Curl x 12

Renegade Row x 24 (12/each)

WOD

For time:

Run, 800 m

42 GHD Sit-ups (Medball Sit-Ups)

21 Chest-to-bar Pull-ups

Jump Rope, 1 min

30 GHD Sit-ups

15 Chest-to-bar Pull-ups

Jump Rope, 1 min

18 GHD Sit-ups

9 Chest-to-bar Pull-ups

Run, 800 m

Athlete Instructions

Other Equipment Conversions: Replace each 800m of running with 2400m on the Echo Bike, Assault Echo bike, 1000m on the Concept 2 rower

Goals

Super Fitness Robot time / rounds:

19:00 or less

More Likely time / rounds: (consider scaling if this seems unrealistic)

28:00

Movement Demos

Cool Down

Calves & Foam Rolling

Cobra Stretch - abs

1-2 minutes

Read More
Ben Williamson Ben Williamson

Thursday, September 11

“You want to be a bit compulsive in your art or craft or whatever you do.”

Steve Martin

Announcements:

  • Tomorrow night!

  • “BASKET CASE TRIVIA NIGHT” AT THE WHALE TO SUPPORT COMMUNITY CAFÉ

  • Asheville Poverty Initiative invites the community to Basket Case Trivia Night on Friday, September 12th at The Whale in West Asheville. The celebration kicks off at 5:00 p.m. with trivia beginning at 6:00 p.m. Neighbors are encouraged to bring a friend, grab a drink, and enjoy an evening of fun while supporting a local cause.

  • The event will feature five rounds of themed trivia, prizes for the top teams, baked goods for sale from local bakery Back Porch Baking Co., and plenty of laughs. All proceeds benefit Asheville Poverty Initiative, which operates 12 Baskets Café, a pay-nothing café in West Asheville where everyone is welcome at the table.

  • Proceeds from this event will help sustain the café’s mission of sharing abundance and building community across differences. This event is part of The Whale’s Monthly Round Up, where customers can round up their tab at checkout to support 12 Baskets Café throughout September.

  • “Basket Case Trivia Night is about bringing people together, whether over food, drink, or laughter, and reminding us that community is built when we show up for one another,” said Shelly Baker, communications and outreach coordinator at Asheville Poverty Initiative.

  • Asheville Poverty Initiative works to reduce the experience of poverty in Asheville through education, resource sharing, and community-building initiatives. Its flagship program, 12 Baskets Café, transforms recovered food into free meals, creating a space where people from all walks of life gather as neighbors.

Warm-up (NTE 10’)

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 Clean and Jerk warm-up with empty bar (45/35) 

Strength/Skill

After WOD

3 RFQ, Superset


Deficit Deadlift  x 12

Strict Handstand Push-Up x AMRAP (Shoulder Press x 10-15)

WOD

For quality:

20 Box Jumps, pick height

Athlete Instructions

10-20 reps.

Any style & height of box jumps. These are NOT for time.

Clean & Jerk 2-4-6-8-10

Use the heaviest weight you can for each set.

Rest as needed between sets.

Athlete Instructions

Full Clean & Jerk.

Goals

Super Fitness Robot time / rounds: 

2s- 80% 1RM or higher

4s- 75% 1RM or higher

6s- 70% 1RM or higher

8s- 65% 1RM or higher

10s- 60% 1RM or higher

More Likely time / rounds: (consider scaling if this seems unrealistic)

2s- 70% 1RM or higher

4s- 65% 1RM or higher

6s- 60% 1RM or higher

8s- 55% 1RM or higher

10s- 50% 1RM or higher

Movement Demos

Cool Down

Wall Stretch, Leg

Hold 1-2 minutes per side.

Trap stretch with lacrosse ball

1-2 minutes per side

Read More
Ben Williamson Ben Williamson

Wednesday, September 10

“Nothing I do is done by popular demand.”

Steve Martin

Warm-up (NTE 10’)

Medball relay game

Shoulder work

Pushups

Rig work

Strength/Skill

4 RFQ, Superset

Bench Press x 8-10

Dips x 8-10

Skill work:

Kipping and wall walk

WOD

AMRAP 10

5 toes-to-bars

3 dball/sandbag over-the-shoulders

1 wall walk

Cool Down

Banded shoulder work

Chest/Pec

Read More
Ben Williamson Ben Williamson

Tuesday, September 9

“I'm tired of wasting letters when punctuation will do, period.”

Steve Martin

Warm-up (NTE 10’)

2 minutes of biking, rowing or jogging

-then-

2-3 sets, not for time, of:

20 seconds of banded marching

5-7 hip & back extensions

10 squats, squat therapy style (see video below)

10 push presses (feel free to use an empty bar or a pair of light dumbbells)

40 seconds of biking, rowing or jogging (try to increase the effort every 10 seconds)

60 seconds of rest

Strength/Skill

After WOD

3 RFQ, Superset:

Single Arm Shoulder Press x 24 (12/each)

4-count Flutter Kick x 20

WOD

3 rounds, each round for time, of:

12 Back Squats, 70% 1RM

18 Dumbbell Push Press, 50/35 lbs

Air Bike, 1200 m

Rest 4 mins between each round.

Athlete Instructions

Other Equipment Conversions: Replace each 1200m of biking with 400m of running, 500m on the Concept 2 rower

Goals

Super Fitness Robot time / rounds: 

Men- 3:45 or less per interval

Women- 4:15 or less per interval

More Likely time / rounds: (consider scaling if this seems unrealistic)

Men- 5:30 per interval

Women- 6:30 per interval

Movement Demos

Cool Down

Pec stretch, laying on side.

1-2 minutes per side.

Kneeling Lay Back

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Monday, September 8

“Boy, those French: they have a different word for everything!”

Steve Martin

Warm-up (NTE 10’)

2 Rounds, not for time, of:

2 minutes of rowing, biking or jogging

8-10 good mornings (unweighted, banded or with a barbell, you choose)

20 seconds of plank on hands or elbows

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

Strength/Skill

After WOD

A) Tabata Russian Kettlebell Swing, pick load

The Tabata interval is 40 secs of work followed

by 20 secs of rest for 5 intervals.

Athlete Instructions

Choose a heavy load you can safely move.

Movement Demos

B) 30 Low-Ring Muscle Ups or Ring Rows (4x15)

WOD

For quality:

20 Strict Chin-ups

20 Romanian Deadlifts, pick load

Side Plank, 1 min

16 Strict Chin-ups

16 Romanian Deadlifts, pick load

Side Plank, 1 min

12 Strict Chin-ups

12 Romanian Deadlifts, pick load

Side Plank, 1 min

8 Strict Chin-ups

8 Romanian Deadlifts, pick load

Side Plank, 1 min

4 Strict Chin-ups

4 Romanian Deadlifts, pick load

Side Plank, 1 min

Athlete Instructions

Side Plank- 30 secs/side

Romanian Deadlift- should be light/moderate

Movement Demos

Cool Down

Glute Stretch

Hold 1-2 minutes per side.

Wall Shoulder Stretch

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Sunday, September 7

“Follow the directions of the movement and of the captain on a demonstration.”

― From the “Commitment Card,” issued to volunteers in the nonviolent Civil Rights movement by the Alabama Christian Movement for Human Rights (1963).

Announcements:

  • Coach Chris let me know that he’ll be stepping away from the 5:30am class in a couple weeks. As most of you know, Chris was one of our earliest Pisgah members and has been a rock solid coach for years. He’s built up the 5:30 am crew on relentless positivity and emphasis on technique and effort. We’ll miss Chris dearly! His last class will be Friday, September 12.

  • Ok, all, this means we now have openings for coaches for our 5:30am and 12pm slots. If you happen to know a CrossFit-certified coach that would be a great fit and interested, please have them reach out! I’ve put up a post on our social media HERE you can share.

  • Also, I’m a big fan of helping members move into coaching, if it’s something they are deeply interested in. I’m open to covering the cost of the CrossFit Level 1 certification course to help this process. Just let me know if this is you!

Warm-up (NTE 10’)

1 minute of easy jogging, biking or rowing

5-7 hip & back extensions

3-5 deadlifts, starting from mid-shin, empty/light barbell

3-5 hang power cleans, starting from just above the knees, empty/light barbell

3-5 front squats, empty/light barbell

3-5 hang squat cleans, starting from just above the knees, empty/light barbell

3 inchworm push-ups or walking push-ups

10 secs of ring dip top position hold (feel free to use the bars or two boxes)

3 dips off a bench/box with feet on floor

Strength/Skill

(After WOD)

Dumbbell Kick Back 24-24-24 (12R/12L)

L-Sit Hold - Accumulate 2:00

Movement Demos

WOD

21-15-9 reps, for time of:

Hang Squat Clean, pick load

Dip

Athlete Instructions

For time, or not.

Dips- any style.

Movement Demos

Cool Down

Foam Roller, Back, lats, etc


Pec stretch, laying on side.

1-2 minutes per side.

Kneeling Lay Back

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Saturday, September 6

“Remember always that the non-violent movement seeks justice and reconciliation - not victory.”

― From the “Commitment Card,” issued to volunteers in the nonviolent Civil Rights movement by the Alabama Christian Movement for Human Rights (1963).

Announcements:

  • Coach Chris let me know that he’ll be stepping away from the 5:30am class in a couple weeks. As most of you know, Chris was one of our earliest Pisgah members and has been a rock solid coach for years. He’s built up the 5:30 am crew on relentless positivity and emphasis on technique and effort. We’ll miss Chris dearly! His last class will be Friday, September 12.

  • Ok, all, this means we now have openings for coaches for our 5:30am and 12pm slots. If you happen to know a CrossFit-certified coach that would be a great fit and interested, please have them reach out! I’ve put up a post on our social media HERE you can share.

  • Also, I’m a big fan of helping members move into coaching, if it’s something they are deeply interested in. I’m open to covering the cost of the CrossFit Level 1 certification course to help this process. Just let me know if this is you!

Warm-up (NTE 10’)

No warmup today. We’re going straight into this beast!

WOD

“Linchpin Test 13”

For time:

Run, 400 m

20 Burpees

Run, 400 m

19 Burpees

Run, 400 m

18 Burpees

Run, 400 m

17 Burpees

…continue running 400m between decreasing burpee reps, until you finish with 1 burpee.

Individual: As written (expect the entire workout to last around an hour)

Partner: Any split

Can scale by:

Making it a 30:00 AMRAP, or going from 20 burpee reps to 10, and stopping there.

Read More
Ben Williamson Ben Williamson

Friday, September 5

“Strive to be in good spiritual and bodily health.”

― From the “Commitment Card,” issued to volunteers in the nonviolent Civil Rights movement by the Alabama Christian Movement for Human Rights (1963).

Announcements:

  • Coach Chris let me know that he’ll be stepping away from the 5:30am class in a couple weeks. As most of you know, Chris was one of our earliest Pisgah members and has been a rock solid coach for years. He’s built up the 5:30 am crew on relentless positivity and emphasis on technique and effort. We’ll miss Chris dearly! His last class will be Friday, September 12.

  • Ok, all, this means we now have openings for coaches for our 5:30am and 12pm slots. If you happen to know a CrossFit-certified coach that would be a great fit and interested, please have them reach out! I’ve put up a post on our social media HERE you can share.

  • Also, I’m a big fan of helping members move into coaching, if it’s something they are deeply interested in. I’m open to covering the cost of the CrossFit Level 1 certification course to help this process. Just let me know if this is you!

Warm-up (NTE 10’)

30 seconds of biking, rowing or jogging (try to increase the effort set after set)

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

5 hanging knee raises (preferably strict)

Strength/Skill

(After WOD)

For quality:

50 Barbell Bent Over Rows

50 Strict Toes-to-bars

Athlete Instructions

Strict Toes-to-bars / Hanging Knee Raise/ V-Ups

Accessory work, if time:

Dumbbell Pull Over 12-12-12-12

Movement Demos

WOD

Death By Air Bike Calorie

With a continuously running clock perform:

1 Air Bike Calorie in the first 1 min

2 Air Bike Calories in the second 1 min

3 Air Bike Calories in the third 1 min

...

Continuing this for as long as you are able.

Athlete Instructions

Goals

Super Fitness Robot time / rounds: 

Men- completing the round of 18

Women- completing the round of 13

More Likely time / rounds: (consider scaling if this seems unrealistic)

Men- completing the round of 13

Women- completing the round of 9

Rest 5+ mins before strength work

Cool Down

Cobra Stretch - abs

1-2 minutes

Frog Stretch

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Thursday, September 4

“Refrain from the violence of fist, tongue, or heart.”

― From the “Commitment Card,” issued to volunteers in the nonviolent Civil Rights movement by the Alabama Christian Movement for Human Rights (1963).

Announcements:

  • Coach Chris let me know that he’ll be stepping away from the 5:30am class in a couple weeks. As most of you know, Chris was one of our earliest Pisgah members and has been a rock solid coach for years. He’s built up the 5:30 am crew on relentless positivity and emphasis on technique and effort. We’ll miss Chris dearly! His last class will be Friday, September 12.

  • Ok, all, this means we now have openings for coaches for our 5:30am and 12pm slots. If you happen to know a CrossFit-certified coach that would be a great fit and interested, please have them reach out! I’ve put up a post on our social media HERE you can share.

  • Also, I’m a big fan of helping members move into coaching, if it’s something they are deeply interested in. I’m open to covering the cost of the CrossFit Level 1 certification course to help this process. Just let me know if this is you!

Warm-up (NTE 10’)

2 Rounds, not for time, of:

2 minutes of rowing, biking or jogging

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 half rope climbs

8 knee push-ups

Strength/Skill

After WOD, if time:

5 Post Runs, each for time

Rest as needed between reps

WOD

For time:

Row, 1000/750 m

50 Push-ups

1 Legless Rope Climb, 15 ft (or 2 rope climbs, 6 rope lowers, 12 Pull-Ups or Ring Rows)

40 Push-ups

1 Legless Rope Climb, 15 ft

30 Push-ups

1 Legless Rope Climb, 15 ft

20 Push-ups

1 Legless Rope Climb, 15 ft

10 Push-ups

1 Legless Rope Climb, 15 ft

Row, 1000/750 m

Athlete Instructions

For time, or not.

Rope descent is any style.

Other Equipment Conversions: Replace each 1000 m of rowing with 800m of running, 2400m on the Echo Bike, 

Goals

Super Fitness Robot time / rounds:

20:00 or less

More Likely time / rounds: (consider scaling if this seems unrealistic)

30:00

Movement Demos

Cool Down

Chest & Pec, hands behind

Hold 1-2 minutes.

Cobra Stretch - abs

1-2 minutes

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