WOD - Class Programming
Wednesday, October 30
Whenever I think of the past, it brings back so many memories.
Warm-up
2 sets, not for time of:
50 single-unders or double-unders
30 seconds of banded marching
10 hip & back extensions
5-7 deadlifts (for the barbell movements, an empty/light bar is recommended)
5-7 hang muscle cleans, starting from just above the knee
5-7 hang power cleans, starting from just above the knee
5-7 power cleans, starting from mid-shin
(NTE 10:00)
Strength/Skill
For quality:
200 Double Unders
Athlete Instructions
In as few sets as possible.
Movement Demos
Or:
Double Under Practice, 5 mins
Then:
5 min to warm-up, then 10 min to log::
Deadlift 1-1-1
Use the heaviest weight you can for each set.
Athlete Instructions
Rest 2-4 minutes between sets.
Movement Demos
WOD
5 Power Cleans, pick load
Every 3 mins for 21 mins.
Athlete Instructions
Goals
55% 1RM or Higher
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Foam Roller, Back, lats, etc
Trap stretch with lacrosse ball
1-2 minutes per side
Tuesday, October 29
What's another word for Thesaurus?
Warm-Up
2 sets, not for time, of:
2 minutes of easy jogging, biking or rowing
10 box step-ups and step-downs (you choose the height) or 10 m of walking lunges
10 sit-ups, v-ups or hollow rocks
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
WOD
5 rounds for time of:
Run, 600 m
20 GHD Sit-ups (V-Ups/Sit-Ups)
10 L/10 R Weighted Reverse Lunges, pick load
15 Pull-ups (or 5 Muscle-Ups!)
(45:00 cap)
Athlete Instructions
GHD Sit-ups / V-ups
Pull-ups- any style.
For time, or not.
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling
Kneeling Lay Back
Hold 1-2 minutes.
Monday, October 28
“Other people’s opinion of you is none of your business.” - Dr. Nick @thefittestdoc
Warm-Up
3 mins of jogging, biking, or rowing
-- then --
7 min of Turkish get-ups.
Slow. Make sure and spend an equal amount of time on each side.
WOD
Lifting: Shoulder Press, Push Press, and Split Jerks
Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 3-3-3-3-3, using heaviest weight per set
Push Jerk 5-5-5-5-5, using heaviest weight per set
This is not for time. Rest as needed between sets.
Strength/Skill (After WOD)
Superset (not for time):
Dumbbell Skull Crusher 12-12-12
Athlete Instructions
3 sets of 8-12 reps.
Movement Demos
3 rounds for quality of:
Farmer Carry, pick load, 200 ft.
Movement Demos
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Trap stretch with lacrosse ball
1-2 minutes per side
Sunday, October 27
Gym Updates
Progress!
2 new Rogue Echo bikes have been delivered to the gym. We have one more on the way.
2 new Rogue flat benches are at Pisgah (now we have one for each station at the rig!).
Front room and bathrooms are painted, new trim, and we have a new door on one bathroom.
The toilet and shower are good to go in the “old” bathroom (the one connected to the main floor). We still have to replace the sink and vanity in there. Both showers need to be cleaned but I hope to get to that today (Saturday).
What’s next?
New commercial floor scrubber coming Tuesday to use on the rubber mat rolls.
Roll-away dumpster coming Wednesday to collect all the trash we’re producing and that is collecting in the front lot.
We’ll have to replace a bunch of monitors on the rowers.
There was some damage to the plumbing with the sink in the front bathroom. We’ll get started on that.
I’m getting rid of the big lockers and replacing with open cubbies. If you had stuff in those lockers, I’m putting them in bags and you can collect from me when you can.
Coaching Staff Update
Coach Hanna and her family relocated up to New Jersey in the storm’s aftermath to allow their kids to be in school. Hanna let me know she’s taken a new job here in Asheville as well. Hanna said the new work schedule, along with being currently displaced, has led her to need to step away from coaching duties at Pisgah. We’re so grateful to Hanna’s many coaching and community-building gifts! I’m assuming she’ll remain available for physical therapy and private coaching and we hope to see her back at Pisgah once their family comes back to the mountains. Thanks for all the awesomeness, Hanna!
Coach Jason Bowe has been helping with our Tuesday 5:30pm for awhile and subs in with other classes as well. I’ve added Jason’s bio below so you can get to know him a bit better if you haven’t already. We’re thrilled to have Jason with us!
Jason is a CrossFit Level 1 trainer, and also has completed his USAW Level 1, CrossFit Anatomy, and CrossFit “Spot the Flaw” courses. With 7 years of experience, he’s passionate about helping others reach their fitness goals. Outside of the gym, Jason works as a realtor. His hobbies include golfing, hiking, mountain biking, and looking for new adventures in the outdoors. He shares his life with his amazing girlfriend Sara and their two dogs, Jack and Olive.
Saturday, October 26
If you can't explain it simply, you don't understand it well enough.
Warm-up
3 sets, not for time, of:
1 min of jogging, biking, or rowing (increase pace each round)
5 shoulder pass throughs, pvc pipe (feel free to use a light band if this treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows or pull-ups
5 push-ups or knee push-ups
10 air squats, squat therapy style
(NTE 10:00)
WOD
Individual:
“Cindy”
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
Partner:
Complete as many rounds as possible in 40 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
Athlete Instructions
Complete in teams of 2, alternate rounds.
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Pec stretch, laying on side.
1-2 minutes per side.
Friday, October 25
Without music, life would be a mistake.
Warm-up
2 sets, 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) (see video below)
(NTE 10:00)
Strength/Skill
Z Press 12-12-12
Rest as needed between sets.
Athlete Instructions
3 sets 8-12 repetitions, you can use a barbell, two dumbbells or two kettlebells.
Movement Demos
2 Hang Squat Snatches, pick load
Every 3 mins for 30 mins.
Movement Demos
WOD
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
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Wall Stretch, Leg
Hold 1-2 minutes per side.
Thursday, October 24
Warm-up
2 minutes of easy biking, jogging or rowing (approximately 50% of your effort)
10 seconds of tuck hold position
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 or Ring Rows
10 Push-ups (or knee push-ups)
(NTE 10:00)
WOD
Part I:
For time (NTE 7:00):
50 Burpee Box Jump Overs, 24/20 in
Movement Demos
8 min rest, then:
Part II:
5 rounds for time of:
Row, 500 m
12 Knees-to-elbows (hanging knee raises)
8 Bench Press, 1x bodyweight
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Straddle Stretch
Hold 1-2 minutes.
Wednesday, October 23
Good judgment comes from experience, and a lot of that comes from bad judgment.
Warm-Up
2 minutes of jogging, biking or rowing
-then-
2 rounds, not for time, of:
20 seconds of lateral banded steps
:45 scorpion and :45 scarecrow
5-7 shoulder press, empty barbell
5-7 bent over rows, empty barbell
100 mt run, increase acceleration each time
60 seconds rest
Strength
10 minutes of:
Inversion skill work/practice
Handstand hold
Handstand descents
Wall Walks
Box HS Pushups
Handstand Pushups
Overhead Db/KB Holds
WOD
“Jerry”
For time:
Run, 1 mi (L on Riverside to roundabout and back. Be careful! There is debris on sidewalks here and there.)
Row, 2000 m
Run, 1 mi
U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan.
He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.
Athlete Instructions
For time, or not.
Other Equipment Conversions: Replace each 1 mile of running (or 2000m row) with 4800m on the Bike.
Goals
Super Fitness Robot time / rounds:
Men- 22:26 or less
Women- 25:27 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 26:37
Women- 30:27
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Glute Stretch
Hold 1-2 minutes per side.
Tuesday, October 22
If you're not making mistakes, then you're not doing anything. I'm positive that a doer makes mistakes.
Warm-Up
2 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
10 m of lunges, unweighted
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
8-10 knee push-ups or regular push-ups
20 seconds of plank
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/WOD
Part 1:
Dumbbell Box Step-up 20-20-20-20-20
Rest as needed between sets.
Athlete Instructions
10 reps/leg.
You choose box height & all loadings.
Part 2:
Weighted Strict Pull-up 8-8-8-8-8 (Pull-Up/Banded Pull-Up)
Use the heaviest weight you can for each set.
Rest as needed between sets.
Movement Demos
Part 3:
Strict Dips 5x Max Rep
Rest as needed between sets.
Athlete Instructions
Optional = weighted dips, depending upon ability level.
Movement Demos
Part 4:
For quality:
Plank Hold, 3 mins
Side Plank, L 1:30 mins/R 1:30 mins
Movement Demos
Cool Down
Frog Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Monday, October 21
Find a place inside where there's joy, and the joy will burn out the pain.
Gym Update
Memberships are back on I’ve removed all holds. If you want or need to request a longer hold after that date, please let me know.
The space: Bathrooms and front room walls have been removed as a precaution against any mold from the moisture. Those walls will be going back up Monday/Tuesday. Bathrooms are functioning, but no privacy until the new sheetrock goes up.
We are working to clean each piece of equipment in the gym. Much of that has taken place, but it will be an on-going process. We have learned we can save the floors after using the pressure washer (thanks to Seth for allowing us to use his!!), but it will be a slow, multi-week process getting them back down. The plan now is to buy a commercial floor cleaner to keep hitting deep cleaning cycles on these after re-installation. We will also need to replace some barbells, bikes, row monitors, a few benches, and I’m replacing the sink and cabinet in one of the bathrooms. So…lots to do, but we’re taking small steps each day.
During classes, you’ll want to keep cleaning equipment as you use it. We have our normal rags and spray method, but also disinfectant wipes.
Starting Monday, everyone should be able to RSVP back on Zen Planner as before. It may not let you on Sunday as the holds are still on until midnight Sunday night.
Warm-Up
2-3 sets, not for time, of:
15/12 cals Air bike (or same calories on the rower or 200m run)
5-7 Hip & Back extensions
4 deadlifts, starting from mid-shin (empty/light barbell)
4 hang power cleans, starting from just above the knees (empty/light barbell)
4 front squats (empty/light barbell)
4 shoulder presses (empty/light barbell)
4 clean & jerks, starting from mid-shin (empty/light barbell)
Strength
20 min to find:
Clean & Jerk : 1 Rep Max
Movement Demos
WOD
For time:
15 Clean & Jerks, 135/95 lbs
30/20 Bike Calories
15 Clean & Jerks, 135/95 lbs
Strength
Single Leg Dumbbell Deadlift 24-24-24-24
Rest as needed between sets.
Athlete Instructions
4 sets of 8-12 reps per leg.
Movement Demos
Cool Down
Wall Stretch, Leg Hold
1-2 minutes per side.
Glute Stretch Hold
1-2 minutes per side.
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Wall Shoulder Stretch
Hold 1-2 minutes.
Hamstring Stretch
Hold 1-2 minutes per side.
Saturday, October 19
“In an increasingly distractible world, we’re slowly losing the ability to sit with our thoughts and experiences. When our inner self becomes foreign, we become hyperreactive to anything it says.”
― Steve Magness, Do Hard Things: Why We Get Resilience Wrong and the Surprising Science of Real Toughness
Gym Update
I will turn memberships back on and remove all holds this coming Monday, October 21. If you want to request a longer hold after that date, please let me know.
Community Workday #2: The next opportunity for folks to help out will be this Saturday, October 19. We’ll work for one hour after the 9:30 community wod. So, 9:30 workout. 10:30-11:30 work session. Hard stop at 11:30 for those that want to help out. This will be basic cleaning, clearing brush, maybe lots of floor work (gloves, boots, grungy clothes needed).
Saturday 9:30AM Community WOD
Please RSVP on Zen Planner (if you’ve requested your membership hold to be removed, you can do this)
Text/email Ben at 828.772.7115 - ben@pisgahfitness.com
Warm-Up
2 minutes of easy jogging, biking or rowing -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 pull-ups, ring rows, or low-ring muscle-ups
7 sit-ups, v-ups or hollow rocks 100m run (increase pace each set)
60 seconds of rest
WOD
Individual Version: As written
Partner Version: As written, alternate rounds (Partner A does a round while B rests. B does the next round while A rests, and so on.)
Part I
3 rounds for time of:
Run, 600 m
15 L/15 R Kettlebell Snatches, pick load
Athlete Instructions
Kettlebell Snatch- Ideally, you have to break them up once.
Rest 3 mins before next part..
Part II
3 rounds for time of:
Run, 400 m
15 Pull-ups (Banded, Assisted, Ring Rows, Bent Over Rows)
Athlete Instructions
Rest 3 mins before next part..
Part III
3 rounds for time of:
Run, 200 m
15 Toes-to-bars (V-Ups, Knee Raises)
Cool Down
Wall Stretch, Leg Hold
1-2 minutes per side.
Glute Stretch Hold
1-2 minutes per side.
Cool Down
Hamstring Stretch Hold 1-2 minutes per side.
Calves & Foam Rolling
Cobra Stretch - abs 1-2 minutes
Friday, October 18
“Research consistently shows that tougher individuals are able to perceive stressful situations as challenges instead of threats. A challenge is something that’s difficult, but manageable. On the other hand, a threat is something we’re just trying to survive, to get through. This difference in appraisals isn’t because of an unshakable confidence or because tougher individuals downplay the difficulty. Rather, those who can see situations as a challenge developed the ability to quickly and accurately assess the situation and their ability to cope with it.”
― Steve Magness, Do Hard Things: Why We Get Resilience Wrong and the Surprising Science of Real Toughness
Gym Update
Our new "Do Hard Things" t-shirts are in! I'll try and get them to folks that pre-ordered and paid, then we can sell any extras that folks want.
We are tearing out and replacing the sheetrock and in the front coffee room and both bathrooms. Please pardon that construction and please be very careful coming in and out of the space.
Starting this Saturday, I want to let you all know that I've offered Pisgah Fitness' space to our friends at Summit CrossFit as a place they can gather, hold classes, and keep their community going while they regroup. As you all surely know, Summit was completely destroyed by the flood and we're hopeful Pisgah can be a space where the Summit family can do some workouts and get their people back together while they make their future plans. I've added their class schedule to Zen Planner and you'll see Summit athletes and coaches around the space as they have requested class times that are next to some of ours. I'd ask that we allow those times to be protected for their coaches and athletes, (don't plan your open gym session when Summit is holding class, please!) but please welcome them and help them feel at home during this difficult time. Your continued support of Pisgah and our community is allowing us to offer our space to Summit at no charge to them. I can't imagine the expenses and stress they are dealing with, so I'm proud and honored that we can be a small support. Thanks for understanding and being a part of the CrossFit community. This is what we do!!
I will turn memberships back on and remove all holds this coming Monday, October 21. We will probably not have the rubber floors done (as I write this, we’re still working to save the old ones to have to keep from buying new ones, but may just have to buy a new floor. Saving money on the floors will allow us to spend money on bikes, barbells, other gear we need). I feel good about where the gym will be by the end of this week to go back to charging members. If you want to request a longer hold after that date, please let me know.
Our NORMAL CLASS SCHEDULE STARTS BACK ON MONDAY! (10/21) Just like before the storm. All RSVP's can be done through ZP starting then.
Community Workday #2: The next opportunity for folks to help out will be this coming Saturday, October 19. We’ll work for one hour after the 9:30 community wod. So, 9:30 workout. 10:30-11:30 work session. Hard stop at 11:30 for those that want to help out. This will be basic cleaning, clearing brush, maybe lots of floor work (gloves, boots, grungy clothes needed). We need backpack blowers, cleaning supplies, mops, mop buckets, a couple tarps, beer and non-alcoholic drinks?. We've got one pressure washer coming (thanks, Seth!).
Friday Class Schedule
7:30 AM and 4:30 PM
Saturday 9:30AM Community WOD
Please RSVP on Zen Planner (if you’ve requested your membership hold to be removed, you can do this)
Text/email Ben at 828.772.7115 - ben@pisgahfitness.com
Strength
Front Squat 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Movement Demos
Skill/Strength (Superset)
For quality: 40 L/40 R Pistols
Athlete Instructions
20-40 reps/side,
Movement Demos
For quality:
L-Sit, 2 mins
Movement Demos
Cool Down
Wall Stretch, Leg Hold
1-2 minutes per side.
Glute Stretch Hold
1-2 minutes per side.
“No Equipment” WOD
For time:
Plank Hold, 2 mins
Walking Lunge, 200 m
Plank Hold, 2 mins
Athlete Instructions
For time, or not.
Movement Demos
Thursday, October 17
“Research consistently shows that tougher individuals are able to perceive stressful situations as challenges instead of threats. A challenge is something that’s difficult, but manageable. On the other hand, a threat is something we’re just trying to survive, to get through. This difference in appraisals isn’t because of an unshakable confidence or because tougher individuals downplay the difficulty. Rather, those who can see situations as a challenge developed the ability to quickly and accurately assess the situation and their ability to cope with it.”
― Steve Magness, Do Hard Things: Why We Get Resilience Wrong and the Surprising Science of Real Toughness
Gym Update
We have water!
I will turn memberships back on and remove all holds this coming Monday, October 21. We will probably not have the rubber floors done (as I write this, we’re still working to save the old ones to have to keep from buying new ones, but may just have to buy a new floor. Saving money on the floors will allow us to spend money on bikes, barbells, other gear we need). I feel good about where the gym will be by the end of this week to go back to charging members. If you want to request a longer hold after that date, please let me know.
Community Workday #2: The next opportunity for folks to help out will be this coming Saturday, October 19. We’ll work for one hour after the 9:30 community wod. So, 9:30 workout. 10:30-11:30 work session. Hard stop at 11:30 for those that want to help out. This will be basic cleaning, clearing brush, maybe lots of floor work (gloves, boots, grungy clothes needed).
No classes Thursday at Pisgah.
Friday Class Schedule
7:30 AM and 4:30 PM
Saturday 9:30AM Community WOD
Please RSVP on Zen Planner (if you’ve requested your membership hold to be removed, you can do this)
Text/email Ben at 828.772.7115 - ben@pisgahfitness.com
“No Equipment” WOD
7 Burpee Broad Jumps
Every 3 mins for 24 mins.
Wednesday, October 16
“We tell our children to believe in themselves, without explaining how to develop that belief. We’ve fallen for the Instagram version of confidence, emphasizing the projection of belief, instead of working on the substance underneath. We need a new approach to building confidence, one focused on the inside.”
― Steve Magness, Do Hard Things: Why We Get Resilience Wrong and the Surprising Science of Real Toughness
Gym Update
We have water!
We’re busy cleaning now and will start working on bathrooms, front coffee room, and continue cleaning all equipment and surface areas.
Floors will be a bigger, longer project, but we have already begun that work.
I will turn memberships back on and remove all holds this coming Monday, October 21. We will probably not have the rubber floors done (as I write this, we’re still working to save the old ones to have to keep from buying new ones, but may just have to buy a new floor. Saving money on the floors will allow us to spend money on bikes, barbells, other gear we need). I feel good about where the gym will be by the end of this week to go back to charging members. If you want to request a longer hold after that date, please let me know.
Community Workday #2: The next opportunity for folks to help out will be this coming Saturday, October 19. We’ll work for one hour after the 9:30 community wod. So, 9:30 workout. 10:30-11:30 work session. Hard stop at 11:30 for those that want to help out. This will be basic cleaning, clearing brush, maybe lots of floor work (gloves, boots, grungy clothes needed).
Wednesday Class Schedule
7:30 AM and 5:30 PM
Please RSVP on Zen Planner (if you’ve requested your membership hold to be removed, you can do this)
Text/email Ben at 828.772.7115 - ben@pisgahfitness.com
Warm-Up
3 minutes of jogging, biking or rowing -then-
3 rounds, not for time, of:
20 seconds of lateral banded steps
10 mt of high knees
10 mt of butt kicks
5-7 good morning, empty barbell
5-7 bent over rows, empty barbell
100 mt run, increase acceleration each time
60 seconds rest
Skill
Rowing work
WOD
10 rounds, each round for time, of:
Row, 250/200 m
Rest as needed between each round.
Athlete Instructions
Goals
Super Fitness Robot time / rounds: 45 secs or less per interval
More Likely time / rounds: (consider scaling if this seems unrealistic) 60 secs or less per interval
Other Equipment Conversions: Replace each 250/200m of rowing with 200m of running, 600/400m on the Echo Bike, Assault bike
Movement Demos
Cool Down
Calves & Foam Rolling
Straddle Stretch
Hold 1-2 minutes.
“No Equipment” WOD
Run 5k (or 30:00)
Tuesday, October 15
“Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.”
― CrossFit Nutrition Recommendation
No classes at Pisgah today. Open Gym is good to go, provided folks heed the adjustments mentioned in Sunday’s community email. Today’s no equipment WOD is below.
I’m excited to start adding nutrition information and support to our information and discussions. I tell people, and firmly believe, nutrition is a skill. It takes time to get good at and requires practice. I’ve struggled mightily with hitting my nutrition goals, but I’m committed to keep working at it.
I’m not a nutritionist, but in my many years of supporting athletes at Pisgah, and before that as a collegiate athlete and high school coach, I’ve seen many diets and fads come and go. What has consistently been effective (in my experience) in getting people leaner and healthier among people of all walks of life and body types and lifestyles, is a low-carb diet based on whole, natural foods. Moving forward, you’ll see more nutrition info and resources integrated into our communications and conversations. Keep or toss. Eat what you feel you need, but I’m looking forward to sharing this with you.
To get us started, HERE is CrossFit’s official diet recommendation. These are the same two sentences that I learned back when I found CrossFit. In my experience, this is great direction and advice on what we should be eating.
“No Equipment” WOD
10 rounds for quality of:
10 Broad Jumps
12 Hollow Rocks
Walking Lunge, 20 m
Monday, October 14
“True confidence Is quiet; insecurity Is loud”
― Steve Magness, Do Hard Things: Why We Get Resilience Wrong and the Surprising Science of Real Toughness
Monday Class Schedule (limited equipment. All are welcome. Free. Donations accepted.)
7:30AM
5:30PM
If you have requested to take your membership hold off, you can RSVP as usual (and please do so).
If you have your membership hold still active, please text Ben at 828-772-7115 or email ben@pisgahfitness.com to RSVP.
Monday Class Programming (“No Equipment” WOD is below)
Warm-Up
2 sets, not for time, of:
1 minute of easy jogging, biking or rowing
20-30 seconds of banded steps forward and backward
10 air squats, squat therapy style
15 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 rope lowers
Strength
For time (or not):
30 AbMat Sit-ups
Superman Hold, 45 secs
25 AbMat Sit-ups
Superman Hold, 45 secs
20 AbMat Sit-ups
Superman Hold, 45 secs
15 AbMat Sit-ups
Superman Hold, 45 secs
10 AbMat Sit-ups
Superman Hold, 45 secs
5 AbMat Sit-ups
Superman Hold, 45 secs
Movement Demos
WOD
Complete as many rounds as possible in 20 mins of:
10 Box Jumps, pick height
12 Pull-ups
15 Hollow Rocks
Walking Lunge, pick load, 20 m
Athlete Instructions
Pull-ups- any style. Ideally, pull-ups are strict. Use a band if needed.
Walking Lunge- You choose load for lunge. Do them with no load, if you want.
Cool Down
Cobra Stretch - abs
1-2 minutes
Bar hang for lats & chest
Hold 1-2 minutes.
Kneeling Lay Back
Hold 1-2 minutes.
“No Equipment” WOD
10 rounds for quality of:
10 Broad Jumps
12 Hollow Rocks
Walking Lunge, 20 m
Sunday, October 13
“Real toughness is experiencing discomfort or distress, leaning in, paying attention, and creating space to take thoughtful action. It’s maintaining a clear head to be able to make the appropriate decision. Toughness is navigating discomfort to make the best decision you can. And research shows that this model of toughness is more effective at getting results than the old one.”
― Steve Magness, Do Hard Things: Why We Get Resilience Wrong and the Surprising Science of Real Toughness
Sunday Check-In
The Space
Getting there. The concrete floor is in decent shape. We're wiping down and disenfecting equipment as we're using it. Still lots of equipment that needs to be cleaned. We lost at least two rower monitors, probably due to moisture and water. Many of our barbells reacted negatively to all the moisture and need to be treated and serviced.
Next step: Pressure wash crew are coming back Monday afternoon. We're going to test ONE of the floor roll segments to see if we can actually get it clean. If so, they'll come back Saturday and we'll call a work day to try and knock out all the floors.
I'm worried the water and mud are so engrained in the rubber that it's not salvageable. If the Monday test doesn't go well, we'll order new floors and get those headed our way.
Otherwise, we're waiting on city water to hit our equipment with a deep clean.
Open Gym
If you want to come use the space for open gym, I think we're ok to do that, as long as you're aware that:
- you'll probably need to wipe down/off your weights and barbells before use. We have wipes around the gym, the spray bottles, and rags.
- the rig is NOT bolted to the floor. You can do strict work on the rig as is, and even some minimal kipping, safely.
- There is some room indoors for lifting weights and lots of room in the parking lot.
- Ipad and stereo work the same as before.
- bathrooms are not operational. Please don't use them.
- We have lots of bottled water at Pisgah. We have a number of bottles in the small fridge that ar cold. If you take one, please put a room temp one in there in its place for the next person.
- you may see some bumper plates out back and some dbs and kbs under the rowers. That is equipment from another gym that floated down the river and ended up being brought to us. We're working on getting that back to them.
- We have cleaned some of the gymnastics mats to do floor stuff in classes. If you use them, please wipe them off after for the next person. Thanks!
- Your bluetooth or code access should be good now. I've re-opened door code access for everyone that had it before.
- Your account still has a hold on it until the gym re-opens with water and flooring. This is free access unless you've directed me to remove your hold during this recovery time. Enjoy the space. Please be very careful. The gym is still coming back and has a ways to go yet.
Class Schedule This Week
- M/W/F 7:30 AM (if enough interest. Please RSVP with Ben in advance unless you've told me to remove your hold. ZP will let you RSVP if you're not on hold. If you're on hold, please let me know you'd like to come.)
- M/W 5:30PM, F 4:30PM (Again, if interest)
- Sat 9:30AM
All classes are free and open to anyone until the gym is back to normal.
That's it for now, y'all. Keep pushing forward.
Have a great week!
Ben
Saturday, October 12
I saw the angel in the marble and carved until I set him free.
Saturday Class WOD
Part I:
AMRAP 15 (Individual or Partner/Any Split)
15 Push-ups
15 Sit-ups
15 Air Squats
Movement Demos
Part II:
For time:
50 Dumbbell Squat Clean Thrusters, pick load (Individual)
75 DB Squat Clean Thrusters (Partner, Any Split)
Movement Demos
Saturday “No Equipment” WOD
AMRAP 15 (Individual or Partner/Any Split)
15 Push-ups
15 Sit-ups
15 Air Squats
Movement Demos
Friday, October 11
You're only given a little spark of madness. You mustn't lose it.
Gym Update:
Two classes Friday. 7:30am, 4:30pm. Please text or email Ben to RSVP (828-772-71115, ben@pisgahfitness.com). Because of your membership holds, ZP won’t let you RSVP there.
We’re running a Saturday 9:30AM Community WOD. Bring it.
Anyone is welcome to these classes. No cost. Donations accepted. Until we get the floors replaced and rig bolted back down, I won’t restart the membership clock unless you specifically ask me to do so.
Friday Class WOD
For quality (50:00 Cap)
100/70 Air Bike Calories (or 1 mile run)
21 Strict pull-ups (banded or ring rows)
100 Jump Ropes
15 Strict pull-ups
100 Jump Ropes
9 Strict pull-ups
100 Jump Ropes
9 Strict knees-to-elbows (hanging knee raises)
100 Jump Ropes
15 Strict knees-to-elbows
100 Jump Ropes
21 Strict knees-to-elbows
100/70 Air Bike Calories
Friday “No Equipment” WOD
For quality:
Run, 1 mi
200 Jumping Jacks
100 V-ups (Scale to: Alternating Single Leg V-Ups or Sit-Ups)
200 Jumping Jacks
Run, 1 mi
Movement Demos
Thursday, October 10
The secret of life is honesty and fair dealing. If you can fake that, you've got it made.
Gym Update:
Some good news to share: we ran two good "parking lot" classes today, including a group of 8 in our 5:30pm class! And...we had our inside space pressure washed today, allowing for a new starting space for the main concrete floor. Now, we can start working on the rubber floor, the bathrooms, and wiping down all the equipment. The power is on, we're doing pretty good and taking some big steps toward fully re-opening.
No "parking lot" classes tomorrow (Thursday).
I'm planning on running a 7:30AM and 4:30PM "parking lot" class on Friday.
I learned since your memberships are on hold, you can't RSVP. Please respond to this email or text me at 828.772.7115 to let me know if you plan on coming. I'm updating the schedule on ZP as we go.
I'm optimistic we'll run a Saturday Community WOD, but not quite there yet. Stay tuned. Thanks!
Thursday “No Equipment” WOD
50-40-30-20-10 reps, for time of:
Jumping Jack
Sit-up