WOD - Class Programming
Saturday, April 5
“If we love each other enough, we will bear with each other's faults and burdens.
If we love enough, we are going to light a fire in the hearts of others.
And it is love that will burn out the sins and hatreds that sadden us. It is love that will make us want to do great things for each other. No sacrifice and no suffering will then seem too much.” - Dorothy Day
WOD
3 rounds for time of:
Run, 800 m
Single Arm Dumbbell Overhead Lunge, pick load, 30 m
3 Rope Climbs, 15 ft (or 20 Pull-Ups)
Athlete Instructions
For time, or not.
Single Arm Dumbbell Overhead Lunge- 15 m/side
Other Equipment Conversions: Replace each 800m of running with 2400m on the Echo Bike, 1000m on the Concept 2 rower.
Goals
Super Fitness Robot time / rounds:
22:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
30:00
Partner Version:
AMRAP 30
Run Together
DB Lunge is any split
4 Rope Climbs or 25 Pull-Ups (any split)
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Calves & Foam Rolling
Friday, April 4
“Love and ever more love is the only solution to every problem that comes up.” - Dorothy Day
Nutrition Series - Day 5 - Friday, April 4
CrossFit generally recommends that 40% of your meals come from carbohydrates, 30% from protein, and 30% from fats as a starting point for fine-tuning your nutrition. For weight loss and “leaning up,” I have seen many have sustained success in a lower carb ratio (using Paleo or Keto-type diets, more to come on those later).
Common Sources of:
Carbohydrates: Grains, fruits, veggies, beans, dairy
Protein: Meat, fish, eggs, quinoa, nuts, tofu, seitan
Fats: Nuts, oils, avocado, fish, dairy, seeds
Stay on track:
Eat within a 12-hour window.
Spread your meals out across the day by eating three meals and one or two snacks in regular intervals throughout the day.
Eat protein, carbohydrate, and fat at every meal. The closer to the 40C/30P/30F ratio you can get at each meal, the better.
Eat more vegetables than fruit and more fruit than starch.
Any planning ahead for your meal prep is helpful! Preparing excess food for meals on Sunday helps me, as I can quickly and easily grab leftovers during the week.
Create a shopping schedule and prepare your food in advance.
Always have high-quality food on hand. You don’t want to be hungry and tired with no quality food to eat, as that will inevitably lead to poor decisions. Planning ahead will save you.
Every day you adhere to your plan is a victory. At the beginning, every half-day, or meal, or snack where you adhere to your plan is a victory! Journal your WINS on a calendar on the fridge or somewhere visible, and build on those over time.
Be proud of yourself and use it as motivation for the next day.
Links: CrossFit Nutrition Course Training Guide
Warm-up
ROWLING
Rounds suggested: 3 to 4
Rest between rounds: 90 to 120 seconds
Equipment required for today’s warm-up: Rower and kettlebell (53/35 lbs or lighter)
Penalty exercise: Russian swings
Note: if the penalty exceeds the 16 repetitions, just do 16 reps of the exercise
Instructions:
Set the rower on meters;
The goal is to land exactly on 100mts;
Row as hard as you can safely do;
If you go lower or exceed the 100mts, the meters that are missing or the meters that exceed the 100 are your penalty. Example: if the final number on the display is 93, I have a penalty of 7; if the final number on the display is 105, I have a penalty of 5;
The penalty is the number of reps that you have to complete before resting.
Keep in mind: once you stop rowing, the meters will keep rolling.
Strength/Skill
Deadlift 1x3 at 80% 1RM
Deadlift 1x5 at 75% 1RM
Deadlift 1x7 at 70% 1RM
Deadlift 1x9 at 65% 1RM
Deadlift 1x11 at 60% 1RM
Rest as needed between sets.
Movement Demos
WOD
4 rounds for quality of:
Run, 400 m
50 Single Leg Glute Bridges
Plank Hold, 1 min
Athlete Instructions
Single Leg Glute Bridges- 25 reps/side
(After WOD: Finisher, if time)
For quality:
100 Abmat Sit-Ups (or 60 GHD Sit-Ups)
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Foam Roller, Back, lats, etc
Thursday, April 3
“That which is measured improves” - Karl Pearson
Nutrition Series - Day 4 - Thursday, April 3
So much of eating is unconscious, and we often don’t think about what we’re putting into our bodies.
If we want to make sustainable changes to our nutrition, it’s important to keep track of what we’re eating.
A simple 1-week journal is a good start. This can be done on pen-and-paper, a Notes app on our phone, or a food tracking or fitness app. If you can stretch this out to 1-month, even better!
After we collect enough data to see where we are, we can make much more informed choices about areas to improve, identify triggers, and note patterns.
What to include in a food journal?
What you eat and drink: Be specific, including details like the type of food, ingredients, and preparation methods.
Portion sizes: Measure or estimate how much you're consuming.
Time and location: Note when and where you're eating.
How you feel: Record your hunger levels, emotions, and any physical symptoms related to eating.
Why you are eating: Consider what triggers your food choices, such as stress, boredom, or emotions.
Is there an app for this?
Yes. Lots. Shop around and see what you like, but I recommend My Fitness Pal for this work!
Links: CrossFit Nutrition Course Training Guide
Strength/Skill
For quality:
15 L/15 R Turkish Get-ups, pick load
Athlete Instructions
Accumulate a total of 20-30 reps (10/15 per arm), switch arm every 5 reps.
Movement Demos
WOD
9 rounds for time of:
12 Dumbbell Power Snatches, 50/35 lbs
Run, 100 m
8 Box Jumps, 24/20 in
6 Toes-to-bars
Cool Down
Banded Shoulders
Banded Lower Body
Wednesday, April 2
Everything we want to do in life requires discipline. And like strength, flexibility, and endurance, it can be built up over time.
Nutrition Series - Day 3 - Wed., April 2
We’ve included CrossFit’s starter shopping list below. For folks that have (or make) the time to prepare food each night, this is a great option. If you find that you’re often in a hurry or struggle to consistently prepare your meals, some hacks:
Grocery stores often have healthy options in hot bars or pre-packaged to-go meals. You can often find grilled meats/proteins, lots of whole food veggie options, for folks that are on-the-go.
I’m often running across Asheville and suddenly get VERY hungry. I’ll hit up the Earth Fare or Whole Foods hot bars if I’m in the neighborhood and need a quick healthier option.
https://assets.crossfit.com/pdfs/seminars/nutrition1_shoppinglist.pdf
Warm-up
EMOM 12 minutes of:
Min. 1: 40 seconds of biking, rowing or jogging (try to increase pace set after set)
Min. 2: 10-15 m of high knees + 10-15 m of butt kicks
Min. 3: 6 russian kettlebell swings (light load recommended) + 4 down-ups
Min. 4: rest
Strength/Skill
3 RFQ:
Overhead Squat x 8
Russian Twists x 30
WOD
Tabata Air Bike Calorie
The Tabata interval is 2 mins of work followed
by 4 mins of rest for 6 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Men- 45 calories per round
Women- 35 calories per round
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 24 calories per round
Women- 18 calories per round
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Frog Stretch
Hold 1-2 minutes.
Tuesday, April 1
“Willpower is not a feasible strategy.” - CrossFit Nutrition Training Guide
Nutrition Series - Day 2 - Tuesday, April 1
Eat real food. By “real,” we mean whole, single-ingredient foods. A big goal is to steer clear of processed foods, and refined carbohydrates, added sugars.
Real food is often found on the perimeter of our grocery stores. Resist the aisles!
When we say “meat” in CrossFit’s nutrition recommendation, we mean any source of protein (seafood, eggs, vegan sources of protein, etc.).
Practice REPLACING over eliminating. Instead of eliminating a late-night sugary snack, for example, consider replacing it with healthier alternatives (maybe ice cream is replaced by Greek yogurt with berries)
Setting Yourself Up for Success
Adopting a new diet filled with whole, unprocessed foods isn’t easy initially. It requires preparation, planning, and the development of new habits, but there are steps you can take to ensure your success.
An essential first step is setting up your home environment for success. This involves removing all processed and packaged foods from your pantry, fridge, and freezer.
Remove everything with added sugar, industrial seed oils, and foods that do not generally fit the “meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar” recommendation.
Willpower is not a feasible strategy.
Any tempting processed treat, snack, meal, or beverage that remains in the house will likely be eaten.
Just knowing they are there and that you have to resist them takes up unnecessary mental energy.
Keeping all highly refined, packaged foods out of the house is a critical (and simple!) first step for successfully implementing a healthy diet.
Tomorrow, we’ll talk about a starter shopping list to REPLACE what we just eliminated.
Links: CrossFit Nutrition Course Training Guide
Warm-up
2-3 rounds, not for time, of:
2 mins of running, biking, or rowing
8 squats (squat therapy style- see video below)
8-10 hip & back extensions
30 seconds of lateral banded steps
10 bent over rows, empty/light barbell
20 seconds of shoulder taps in plank position
8 hollow rocks, v-ups, or sit-ups
5 inchworm push-ups
Strength/Skill
Tabata Toes-to-bar (Knee Raises/V-Up)
The Tabata interval is 20 secs of work followed
by 40 secs of rest for 4 intervals.
Tabata score is the total reps performed in all of the intervals.
Movement Demos
WOD
For time:
10 Back Squats, 185/135 lbs
10 Burpees
10 Ring Rows
L-Sit, 12 secs
9 Back Squats, 185/135 lbs
9 Burpees
9 Ring Rows
L-Sit, 12 secs
…down to 1.
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Monday, March 31
“Nobody regrets eating clean, training hard, and choosing discipline. Ever.” - Ryan Fischer (@ryanfisch - IG)
Nutrition Series - Day 1
Nutrition is the FOUNDATION of our health and fitness. It is as important, if not more important, than anything we do in the gym.
Good nutrition habits are a skill. Like other skills (playing an instrument, being a good listener, squat snatches!), they take time to develop. Be patient with yourself while you develop this skill.
People are different. What works for one person may not work for others.
Fitness and health are marathons, not sprints. Focus on SUSTAINABLE habits, small changes over time that you can integrate into your daily routine for YEARS to come.
CrossFit nutrition recommendation:
“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.”
Links: CrossFit Nutrition Course Training Guide
Warm-up
2-3 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
50 double-unders, single-unders or jumping jacks
10 glute-bridges (empty barbell)
1 x Clean warm-up with empty bar (45/35)
Strength/Skill
(Before WOD)
5 rounds for quality of:
12 Dumbbell Seal Rows, pick load
Handstand Hold, 40 secs (OH Hold)
(After WOD, if time)
For time:
75 Russian Kettlebell Swings, pick load
Athlete Instructions
50-75 reps.
Choose a heavy load you can safely move. The goal is to accomplish this in 3 or fewer sets.
Movement Demos
WOD
For time:
100 Single Unders
20 Power Clean & Jerks, 115/75 lbs
75 Single Unders
15 Power Clean & Jerks, 115/75 lbs
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Trap stretch with lacrosse ball
1-2 minutes per side
Sunday, March 30
“Transformation doesn’t come from discipline, it comes from identity. Focus on becoming the person who does the thing, not just forcing yourself to do it.”
Announcements:
April will be a nutrition-focused month for us. Stay tuned for daily info and resources!
Warm-up
1 set:
10 alternating Spiderman twists
10 push-ups to downward dog
20 alternating downward dog calf pedals
1:00 single-under practice
1 set:
10 up-downs
10 pike push-ups from the floor
:30 single-single-double practice
1 set:
10 up-downs
10 empty barbell shoulder presses
1:00 double-under practice
Strength/Skill
Single Arm Dumbbell Kickback 24-24-24
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3 sets of 8-12 reps per arm.
Movement Demos
L-Sit, Accumulate 2:00
WOD
3 rounds for reps of:
1:00 double-unders
1:00 push presses (55/75 lb)
1:00 air squats
– No rest between movements.
Cool Down
1 set:
1:00 banded shoulder stretch/arm
1:00 table-top stretch
Saturday, March 29
“What you get by achieving your goals is not as important as what you become by achieving your goals.”
Zig Ziglar
Announcements:
April will be a nutrition-focused month for us. Stay tuned for daily info and resources!
Warm-up
2-4 mins of jogging, biking, or rowing
-then-
2-3 sets, not for time of:
8 squats (squat therapy style) (see video below)
8-10 stiff-legged deadlifts, empty/light bar
8-10 glute bridges, empty/light bar
20-30 secs of banded marching
6 hip & back extensions
5 inchworm push-ups
WOD
“McGhee”
Complete as many rounds as possible in 30 mins of:
5 Deadlifts, 275/185 lbs
13 Push-ups
9 Box Jumps, 24/20 in
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Men- 18.5 rounds or more
Women- 17 rounds or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 14 rounds
Women- 13 rounds
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Glute Stretch
Hold 1-2 minutes per side.
Friday, March 28
“To be nobody but yourself in a world that is doing its best to make you somebody else is to fight the hardest battle you are ever going to fight. Never stop fighting.”
e.e. cummings
Announcements:
April will be a nutrition-focused month for us. Stay tuned for daily info and resources!
Warm-up
3 rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
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 thrusters with empty bar (45/35), one second pause in the bottom position of the squat and one second pause in the top position with the barbell overhead.
Strength/Skill
3 rounds for quality of:
12 L/12 R Kickstand Squats, pick load
Athlete Instructions
3 sets, 8-12 reps per leg.
Movement Demos
Weighted Strict Pull-up 3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
If unable to do weighted pull-ups, do regular strict pull-ups: 3 sets with a range of repetitions that will challenge you (feel free to use a band)
Movement Demos
WOD
4 rounds for time of:
Run, 400 m
12 Dumbbell Thrusters, 50/35 lbs
12 Pull-ups
Athlete Instructions
Other Equipment Conversions: Replace each 400m of running with 1200m on the Echo Bike, 500m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
13:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
20:00
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Calves & Foam Rolling
Thursday, March 27
“Discipline isn’t deprivation. It’s freedom.”
Ryan Fisch
Announcements:
April will be a nutrition-focused month for us. Stay tuned for daily info and resources!
Strength/Skill
Bench Press
5-5-5-5-5
Dumbbell Skull Crusher 12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3 sets of 8-12 reps.
Movement Demos
WOD
30-20-10
Row Cal
After each row sprint, complete an odd object carry post run
90/60
Use anything we have: dballs, sandbags, 2 kbs, 2 dbs, bumper plates, barbell
Cool Down
Banded lower body
Wednesday, March 26
“Discipline isn’t for impressing others. It’s about proving to yourself that you are exactly who you said you’d be.”
Ryan Fisch
Announcements:
We’ll be keeping our new Monday 4:30pm (w/ Ben) and Wednesday 4:30pm (w/Jason) classes. RSVP on Push Press!
Warm-up
AMRAP 8 minutes, easy pace, of:
100 m of jogging (or 100 m of rowing or 300 m of bike)
10 m of bear crawl
30 jumping jacks or single-unders
10 sit-ups
20 seconds of rest
Strength/Skill
Landmine Twist 12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3 Sets of 8-12 reps.
Single Leg Dumbbell Deadlift 24-24-24-24
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
4 sets of 8-12 reps per leg.
Movement Demos
WOD
3 rounds for time of:
Farmer Carry, pick load, 75 m
Run, 200 m
30 GHD Sit-ups (Weighted Sit-Ups or V-Ups)
Run, 200 m
75 Double Unders
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:
18:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
27:00
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling
Tuesday, March 25
“The most toxic people in your life aren’t the ones who drag you down. They’re the ones that keep you comfortable. The ones who never challenge you. The ones who applaud your excuses.”
Ryan Fisch
Announcements:
We’ll be keeping our new Monday 4:30pm (w/ Ben) and Wednesday 4:30pm (w/Jason) classes. RSVP on Push Press!
Warm-up
3 sets, not for time, of:
1 minute of jogging, biking, or rowing
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5-7 hip & back extensions
3-5 shoulder presses, empty/light barbell
3-5 push presses, empty/light barbell
3-5 push jerks, empty/light barbell
Strength/Skill
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
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
85% 1RM Shoulder Press or more across all movements
More Likely time / rounds: (consider scaling if this seems unrealistic)
60% 1RM Shoulder Press or more across all movements
Athlete Instructions
Movement Demos
WOD
For time:
Run, 400 m
30 Dumbbell Squats, 50/35 lbs
Run, 400 m
25 Dumbbell Squats, 50/35 lbs
Run, 400 m
20 Dumbbell Squats, 50/35 lbs
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Trap stretch with lacrosse ball
1-2 minutes per side
Monday, March 24
“You’re not too tired to workout. You’re tired because you don’t.”
Ryan Fisch
Announcements:
We’ll be keeping our new Monday 4:30pm (w/ Ben) and Wednesday 4:30pm (w/Jason) classes. RSVP on Push Press!
We’ve got some new CrossFit Pisgah socks on the way, and a re-order of the old “Dead Lifter” t-shirts coming. We’ll be working on new shirt designs next for spring and summer.
Warm-up
3 minutes of easy rowing, biking or jogging
-then-
2 sets, not for time, of:
10 steps of walking lunges (or box step-ups, 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
30 seconds of rowing, biking or jogging (try to increase the intensity every 10 seconds)
45 seconds of rest
Strength/Skill
For quality:
Bottom Air Squat Hold, Accumulate 2-5 mins
Athlete Instructions
weight on the heels
knees tracking the toes
depth: couple inches below parallel
lumbar curve maintained
Single Arm Dumbbell Row 24-24-24-24
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3-4 sets of 8-12 reps per arm.
WOD
5 rounds for max reps of:
10 Strict Chin-ups
20 Weighted Box Step-ups, pick load, pick height
max rep Row Calories, 30 secs
Rest 3 mins
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Men- 15 Calories or more per 30 seconds of effort
Women- 10 Calories or more per 30 seconds of effort
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 9 Calories or more per 30 seconds of effort
Women- 6 Calories or more per 30 seconds of effort
Cool Down
Foam Roller, Back, lats, etc
Hamstring Stretch
Hold 1-2 minutes per side.
Sunday, March 23
Everything has been figured out, except how to live.
Announcements:
We’ll be keeping our new Monday 4:30pm (w/ Ben) and Wednesday 4:30pm (w/Jason) classes. RSVP on Push Press!
We’ve got some new CrossFit Pisgah socks on the way, and a re-order of the old “Dead Lifter” t-shirts coming. We’ll be working on new shirt designs next for spring and summer.
Warm-up
2x
1:00 Jump Rope
1:00 Good mornings
1:00 Box Step Ups
1:00 Superman/Scarecrow
1:00 Speed Skaters
Strength/Skill
(After WOD)
3 RFQ
1:00 Side Plank R
20-40 Hollow Rocks
20-40 Russian Twists
1:00 Side Plank L
WOD
7 rounds for time of:
15 Kettlebell Swings, 53/35
15 Deadlift, 135/115 lbs
15 Box Jumps, 24/20 in
Cool Down
Med ball snow angels
Pigeon
Saturday, March 22
Nothing in life is to be feared, it is only to be understood. Now is the time to understand more, so that we may fear less.
Announcements:
Last Sunday’s class was a hit! We’ll keep that going for now. Coach Meg will be leading this Sunday’s class. 9:30am!
Warm-up
3 rounds, not for time:
1 min of running, biking, or rowing
10 jumping air squats
7 hip & back extensions
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows, pull-ups, or low-ring muscle-ups
Strength/Skill
-
WOD
AMRAP 25 (with a partner)
40 Walking lunges
30 Pull-Ups
20 DB goblet squats (35/50 lb)
10 Single-DB devils press (35/50 lb)
– Split work as desired.
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Chest & Pec, hands behind
Hold 1-2 minutes.
Friday, March 21
We're so engaged in doing things to achieve purposes of outer value that we forget the inner value, the rapture that is associated with being alive, is what it is all about.
Announcements:
Last Sunday’s class was a hit! We’ll keep that going for now. Coach Meg will be leading this Sunday’s class. 9:30am!
Warm-up
3 minutes of biking, rowing or jogging (roughly 60% effort)
10 x Shoulder Press with empty bar (45/35) (see video below)
2 minutes of biking, rowing or jogging (roughly 70% effort)
10 X Push Press w/ empty bar
1 minute of biking, rowing or jogging (roughly 80% effort)
10 x Push Jerk w/ empty bar
Strength/Skill
Push Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Rest 2-4 minutes between sets.
Movement Demos
Split Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Rest 2-4 minutes between sets.
Movement Demos
WOD
For time:
2 rounds of:
18 Dumbbell Push Press, pick load
12/8 Air Bike Calories
-- then --
Rest 4 mins
-- then --
2 rounds of:
15 Dumbbell Push Press, pick load
12/8 Air Bike Calories
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Straddle Stretch
Hold 1-2 minutes.
Thursday, March 20
The big question is whether you are going to be able to say a hearty yes to your adventure.
Announcements:
Last Sunday’s class was a hit! We’ll keep that going for now. Coach Meg will be leading this Sunday’s class. 9:30am!
Warm-up
3 sets, not for time, of:
1 minute of easy jogging, biking or rowing
6-8 hip & back extensions
20 seconds of banded marching
4 broad jumps or tuck jumps or single leg standing vertical jumps
4 deadlifts, empty barbell
4 clean pulls
4 front squats
4 hang squat cleans, starting from just above the knee
4 squat cleans, starting from mid-shin
Strength/Skill
(Before WOD)
For quality:
10 L/10 R Single Leg Box Jumps, pick height
(After WOD)
Clean Pull 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3-4 Sets of 2-5 reps at 80-110% of 1RM Clean.
Movement Demos
WOD
Squat Clean 2-2-2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Wall Stretch, Leg
Hold 1-2 minutes per side.
Wednesday, March 19
You cannot have a positive life and a negative mind.
Announcements:
We’re adding a Wednesday 4:30pm with Coach Jason! Starting TODAY (the 19th). Monday’s 4:30pm was successful so we’re going to add this class as well.
Last Sunday’s class was a hit! We’ll keep that going for now. Coach Meg will be leading this Sunday’s class. 9:30am!
Warm-up
2-4 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
25 jumping jacks
5-10 push-ups, knee push-ups or elevated push-ups
5-10 scap pull-ups
5-10 ring rows
10-20 seconds handstand hold against wall, or with feet on a box in plank/pike position
6 shoulder taps (3 per side) against wall, or with feet on a box in pla he nk/pike position
Strength/Skill
(After WOD)
4 rounds for quality of:
10 Windshield Wipers
12 Dumbbell Lateral Raises, pick load
12 Dumbbell Front Raises, pick load
Athlete Instructions
Movement Demos
WOD
3 rounds for quality of:
100 Jump Ropes (any style)
50 AbMat Sit-ups
Overhead Carry, pick load, 30 m
3 Rope Climbs (or 3 Rope Lowers)
10 DB Shoulder Press, pick load
12 Pull-ups
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.
Tuesday, March 18
A good laugh is sunshine in the house.
Announcements:
Last Sunday’s class was a hit! We’ll keep that going for now. Coach Meg will be leading this Sunday’s class. 9:30am!
Warm-up
4 Rounds, not for time, of:
1 minute of easy jogging, biking or rowing
10 m high knees
10 m butt kicks
20 seconds of PVC pass-throughs (use a light band if it treats your shoulders better)
10-20 seconds of hanging from pull-up bar
Strength/Skill
(After WOD)
For time:
1-mile Kettlebell Suitcase Carry, 53/35 lbs
Switch hands as needed. Rest as needed.
Scale by reducing distance and/or weight.
Movement Demos
Goals
Super Fitness Robot time / rounds:
1 mile Kettlebell Carry- 15:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
1 mile Kettlebell Carry- 22:00
WOD
Run 1.5 mi
This is an all out effort for time.
Athlete Instructions
Rest 1 min before the next part..
Other Equipment Conversions: Replace 1.5 miles of running with 7200m on the Echo Bike, 3000m on the Concept 2 rower,
Goals
Super Fitness Robot time / rounds:
11:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
15:00
Cool Down
Calves & Foam Rolling
Straddle Stretch
Hold 1-2 minutes.
Monday, March 17
Find a place inside where there's joy, and the joy will burn out the pain.
Announcements:
We had some folks asking about accessing the recent batch of photos taken at Pisgah from our own Genevieve Pascolla. We’ve linked that folder here for anyone who wants to view or download any of these. We’ve been using some for our Instagram page and website.
We are running a 4:30pm class TODAY (Monday). We’ll see how this goes and potentially add a Monday 4:30pm moving forward. 5:30pm class is still on as usual. RSVP for either on Push Press.
Warm-up
2 sets:
:30 row (easy pace)
:20 row (moderate pace)
:10 row (fast pace)
– Perform straight through for 60 seconds of work.
1 set:
:30 band pull-aparts
5 elbow-to-instep/leg
10 unweighted good mornings
:30 banded pass throughs
5 inch worm + push-up
10 single-leg toe touches/leg
4 min: Wall Walk skill/practice
Strength/Skill
Deadlift/ Clean/ Snatch review and setup (10 min)
Then:
1 set:
5-calorie row
1-2 wall walks
5 deadlifts
5 cleans
5 snatches
WOD
For time:
5 wall walks
50-cal. row
5 wall walks
25 deadlifts (155/225 lb)
5 wall walks
25 cleans (85/135 lb)
5 wall walks
25 snatches (65/95 lb)
5 wall walks
50-cal. row
Time cap: 20 minutes
Notes:
Scale wall walks by reducing the range of motion or bear crawl 15m (one length)
Cool Down
1:00 double-forearm stretch
1:00 couch stretch/leg