WOD - Class Programming
Friday, November 8
Out of difficulties grow miracles.
Gym Announcements
Monday, November 11 - Veterans Day Hero WOD “Chad”
This will be our ONLY class that day. Community WOD. 5pm. All are welcome.
Warm-up
2-4 minutes of easy rowing, jogging or biking
-then-
2 sets, not for time, of:
6-8 hip & back extensions
8 glute bridges, empty barbell or unweighted
8 deadlifts, empty barbell
8-10 push-ups (or knee push-ups)
10 seconds of handstand hold (or pike hold with feet on the ground or plank hold)
(NTE 10:00)
Strength/Skill
(Before WOD)5 min skill time:
Handstand Work
Wall Walk
HS Hold
Controlled HS lower
Kipping HSPU
Free-standing HS
(After WOD)
Standing Dumbbell Arnold Press
12-12-12-12
Athlete Instructions
3-4 sets of 8-12 reps
Movement Demos
WOD
6-7-8-9-10 reps, for time of:
Deadstop Deadlift, 65% 1RM
Strict Deficit Handstand Push-up, pick height (Shoulder Press 65% 1RM)
Athlete Instructions
For time, or not.
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Pec stretch, laying on side.
1-2 minutes per side.
Thursday, November 7
Gym Announcements!
Monday, November 11 - Veterans Day Hero WOD “Chad”
This will be our ONLY class that day. Community WOD. All are welcome.
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)
Strength/Skill
For quality:
Sandbag Bear Hug Hold, pick load, 5 mins
Athlete Instructions
Sandbag / D-Ball
You can choose between a static hold (3-5 minutes) or walking (3-4 sets of 50m).
Movement Demos
Air Squats: 5 x 30 secs / 30 secs
30 secs of work followed by 30 secs of rest for 5 intervals.
Score is the lowest reps performed in any of the intervals.
Movement Demos
WOD
For quality:
100 Hand Release Push-ups
Hollow Rocks or Hold, Accumulate 2 mins
Bear Crawl, 50 m
Movement Demos
Cool Down
Pigeon
Wednesday, November 6
Politicians and diapers must be changed often, and for the same reason.
Mark Twain
Gym Announcements!
Gym t-shirts are up for anyone to purchase. Feel free to help yourself and venmo us $20/shirt @pisgahfitness.
Monday, November 11 - Veterans Day Hero WOD “Chad”
This will be our ONLY class that day. Community WOD. All are welcome.
Warm-up
Not for time:
3 minutes of easy jogging, biking or rowing
20 seconds of banded steps forward and backward
15 Abmat sit-ups
2 minutes of easy jogging, biking or rowing
20 seconds of banded steps forward and backward
15 hollow rocks
1 minute of easy jogging, biking or rowing
20 seconds of banded steps forward and backward
15 v-ups
(NTE 10:00)
Strength/Skill
For time:
100 V-ups
(scale to alternating single leg v-ups, medball sit-ups, sit-ups, hollow rocks)
(AFTER WOD, tackle this combo if any time remaining)
Superset:
Emphasize the rotation on these!
3x10/side
Single Arm Suitcase Carry
3x100ft/side
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3 carries per side with a challenging weight, feel free to increase the distance.
Movement Demos
WOD
Death By Shuttle Run
With a continuously running clock perform:
Shuttle Run 10 m in the first 1 min
Shuttle Run 10 m + 10 m in the second 1 min
Shuttle Run 10 m + 20 m in the third 1 min
...
Continuing this for as long as you are able.
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling
Tuesday, November 5
Sometimes you've got to let everything go - purge yourself. If you are unhappy with anything... whatever is bringing you down, get rid of it. Because you'll find that when you're free, your true creativity, your true self comes out.
Gym Announcements!
I’ve misplaced the pre-order info from the shirts in all the craziness, so if you pre-ordered one, please grab your new Pisgah t-shirt early this week. Payment can be made to Venmo (@pisgahfitness) for $20.
If you didn’t pre-order but want one, I’ll hang some up later this week, or feel free to look through the cardboard box above the shirt rack for something you like. If you grab one, please Venmo the gym! Please wait until Wednesday or Thursday to allow our pre-order folks to get theirs.
We’re getting rid of a couple of the most noisy and rusted Assault Bikes. If you’re interested in one for your garage or know of a group that would want one, see me ASAP. We’ll donate it or accept a small donation to the Pisgah hurricane recovery fund! We’ve got another new Rogue bike on the way and will be ordering more new bikes, so I want to clear up some room in that corner.
Warm-up
2-4 minutes of running, biking or rowing, followed by…
2 sets, not for time, of:
15m of high knees
10 lateral lunges (5 per side)
15m 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
(NTE 10:00)
Strength/Skill
4 rounds for quality of:
10 L Bulgarian Split Squats, pick load
Rest 1 min
10 R Bulgarian Split Squats, pick load
Rest 1 min
Dumbbell Lunge, pick load, 10 m
Rest 1 min
Movement Demos
WOD
For time:
75 Russian Kettlebell Swings, pick load
Athlete Instructions
Choose a heavy load you can safely move. The goal is to accomplish this in 3 or fewer sets.
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Glute Stretch
Hold 1-2 minutes per side.
Monday, November 4
Making the simple complicated is commonplace; making the complicated simple, awesomely simple, that's creativity.
Gym Announcements!
I’ve misplaced the pre-order info from the shirts in all the craziness, so if you pre-ordered one, please grab your new Pisgah t-shirt early this week. Payment can be made to Venmo (@pisgahfitness) for $20.
If you didn’t pre-order but want one, I’ll hang some up later this week, or feel free to look through the cardboard box above the shirt rack for something you like. If you grab one, please Venmo the gym! Please wait until Wednesday or Thursday to allow our pre-order folks to get theirs.
We’re getting rid of a couple of the most noisy and rusted Assault Bikes. If you’re interested in one for your garage or know of a group that would want one, see me ASAP. We’ll donate it or accept a small donation to the Pisgah hurricane recovery fund! We’ve got another new Rogue bike on the way and will be ordering more new bikes, so I want to clear up some room in that corner.
We’ve hit a snag with the hot water heaters and will need to call a professional this week, so not hot water right now. We’ll try and get that knocked out ASAP.
I’ll have time to replace the door on the front bathroom this week. The front bathroom has its sink working normally. I’ve ordered a new vanity for the bathroom that’s facing the gym floor. I’ve been using the bathtub faucet to wash hands when I use that one, so feel free to do that until we get a sink replaced in there.
Floors are gradually getting down. Slow process, but thanks to everyone that’s been helping out. Our new floor scrubber came and that’s been helpful in keeping them as clean as we can moving forward.
I’ve dropped two floor mats down. One at the front door and another by the roll up door nearest the stereo. It’s SO HARD to keep dirt and dust out of that space, but as much as you can dust off your shoes when you come in, it will help. Thanks!
I hope to order new rower monitors this week. Haven’t gotten that done yet.
Have a great week!
Warm-up
2 Rounds of:
1 minute of easy jogging, rowing or biking
20 seconds of jumping jacks or single-unders
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
1 x Burgener warm-up with empty bar (45/35) (see video below)
(NTE 10:00)
Strength/Skill
(After WOD)
Superset:
Turkish Get-up 14-14-14 (3-7 each arm/set)
Strict Dips (Ring or Bar or Box) 4x15
WOD
7 rounds of:
5 Clean & Jerks, 60% 1RM
7 Pull-ups or 3 Bar Muscle-Ups
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Trap stretch with lacrosse ball
1-2 minutes per side
Saturday, November 2
Right now I'm having amnesia and deja vu at the same time... I think I've forgotten this before.
Warm-up
Min.1: 40 seconds of biking, rowing or jogging (try to increase the pace every set)
Min.2: 10m of high knees + 10m of butt kicks (do it three times in the same minute)
Min.3: 7-10 Down & Ups
Min.4: Rest
Min.5: 40 seconds of biking, rowing or jogging
Min.6: 10m of high knees + 10m of butt kicks
Min.7: 7-10 no-jump Burpees
Min.8: Rest
Min.9: 40 seconds of biking, rowing or jogging
Min.10: 10m of high knees + 10m of butt kicks
Min.11: 7-10 Burpees
Min.12: Rest
WOD
Individual Version:
For time:
Run, 1 mi
50 Burpees to Plate
50 Med Ball Sit-Ups
Row, 1 km
50 Med Ball Sit-Ups
50 Burpees to Plate
Run, 1 mi
Partner Version:
Any Split
For time:
Run, 1 mi
70 Burpees to Plate
70 Med-Ball Sit-Ups
Row, 1 km
70 Burpees to Plate
70 Wall Balls, 20/14 lbs
Run, 1 mi
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Pec stretch, laying on side.
1-2 minutes per side.
Friday, November 1
I put instant coffee in a microwave oven and almost went back in time.
Warm-up
2 sets, not for time of:
2 minutes of rowing, biking or jogging
30 seconds of banded steps forward and backward
:30 med ball snow angels
10 med ball slams
10 rotational med ball slams
10 wallball
(NTE 10:00)
Strength/Skill
5 min: Rope Climb/Clamp Skill Work
Then:
Superset:
Double KB Reverse Lunge 20-20-20
DB Pullover 12-12-12-12
WOD
“Fran”
21-15-9 reps of:
Thruster, 95/65 lbs
Pull-up
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Chest & Pec, hands behind
Hold 1-2 minutes.
Thursday, October 31
Experience is something you don't get until just after you need it.
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 Rope Lowers
5 Bent Over Rows
10 Push-ups (or knee push-ups)
(NTE 10:00)
Strength/Skill
Super Set:
5 x 10
Strict Chin-up/Bent Over Row @2111
5 x 20
5 x 10
WOD
“Isabel”
For time:
30 Snatches (135/95)
Cool Down
Banded shoulder work
Banded lower body
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