WOD - Class Programming
Thursday, October 9
Nature does not hurry, yet everything is accomplished.
Strength/Skill
Snatch Balance 1-1-1-1-1-1-1
WOD
For time:
5 Squat Snatches (135/95)(Power Snatch + Overhead Squat)
2000m Row
Rest 5:00
10 Squat Snatches (115/85)
1000m Row
Rest 5:00
20 Squat Snatches (95/65)
500m Row
Wednesday, October 8
We do not remember days, we remember moments.
Announcements:
What are you working on? What are your goals? How can our coaches best hold you accountable?
We always check in with our new participants to understand why they chose us and what they hope to gain from being in our program. However, we often lose track of what our more veteran members want to work on.
If you’d like a brief goal check-in, we’re happy to do that with you. These are short, casual updates about where you are, what you want to focus on, and what you hope to achieve, whether it’s weight loss, nutrition support, a kipping pull-up, double unders, whatever.
You can communicate this either by sending Ben an email at ben@crossfitpisgahavl.com or just checking in with a coach before or after a class. We’ll keep track of these and use the info to send resources, suggest drills and programming adjustments, and check in with you on progress.d
Of course, this is entirely optional, but we want you to know we’re here and available as resources!
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of easy biking, jogging or rowing
20 seconds of lateral banded steps
10 m of bear crawl
8 air squats (squat therapy style) (see video below)
8 reverse lunges
Strength/Skill
-
WOD
3 rounds for time of:
10 Dball/Sandbag Over Shoulder
20 Pushups
Front Rack Carry, pick load, 100 m
Bike, 3000 m
Athlete Instructions
Ideally, the carry is a pair of kettlebells. Or Sandbag Bear Hug Carry. You choose all loads.
Other Equipment Conversions: Replace each 3000m of biking with 1000m of running, 1500m on the Concept 2 rower
Movement Demos
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Tuesday, October 7
Life is an adventure in forgiveness.
Announcements:
What are you working on? What are your goals? How can our coaches best hold you accountable?
We always check in with our new participants to understand why they chose us and what they hope to gain from being in our program. However, we often lose track of what our more veteran members want to work on.
If you’d like a brief goal check-in, we’re happy to do that with you. These are short, casual updates about where you are, what you want to focus on, and what you hope to achieve, whether it’s weight loss, nutrition support, a kipping pull-up, double unders, whatever.
You can communicate this either by sending Ben an email at ben@crossfitpisgahavl.com or just checking in with a coach before or after a class. We’ll keep track of these and use the info to send resources, suggest drills and programming adjustments, and check in with you on progress.d
Of course, this is entirely optional, but we want you to know we’re here and available as resources!
Warm-up (NTE 10’)
2 minutes of easy jogging, biking or rowing
-then-
2 Rounds, not for time, of:
10 m high knees
10 m butt kicks
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
10x10m shuttle run (try to increase the pace round after round)
60 seconds of rest
Strength/Skill
After WOD, 3 RFQ, superset:
Barbell Bent Over Row x 12
L-Sit, accumulate :40
Movement Demos
WOD
5 rounds, 1 min per station, for max reps of:
Pull-up
Shuttle Sprint, 10 m
Rest 1 min
Toes-to-bar
Shuttle Sprint, 10 m
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Athlete Instructions
Toes-to-bar / Hanging Knee Raises
Pull-up- any style
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling
Monday, October 6
History is a vast early warning system.
Announcements:
What are you working on? What are your goals? How can our coaches best hold you accountable?
We always check in with our new participants to understand why they chose us and what they hope to gain from being in our program. However, we often lose track of what our more veteran members want to work on.
If you’d like a brief goal check-in, we’re happy to do that with you. These are short, casual updates about where you are, what you want to focus on, and what you hope to achieve, whether it’s weight loss, nutrition support, a kipping pull-up, double unders, whatever.
You can communicate this either by sending Ben an email at ben@crossfitpisgahavl.com or just checking in with a coach before or after a class. We’ll keep track of these and use the info to send resources, suggest drills and programming adjustments, and check in with you on progress.d
Of course, this is entirely optional, but we want you to know we’re here and available as resources!
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of rowing, biking or jogging
20 seconds of foam rolling your lats and low back
8 hip & back extensions
-then-
2 Rounds, not for time, of:
3-5 deadlifts, empty/light barbell
3-5 hang power cleans, empty/light barbell
3-5 shoulder press, empty/light barbell
3-5 power clean & jerk from mid-shin
Strength/Skill
After WOD, 4 RFQ, superset:
Standing Dumbbell Arnold Press x12
Single Leg Dumbbell Deadlift x 24 (12R/12L)
Movement Demos
WOD
Power Clean & Jerk 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
90% 1RM or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
75% 1RM or more
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Sunday, October 5
He who has a why to live can bear almost any how.
Warm-up (NTE 10’)
3 Rounds, not for time, of:
30 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 pull-ups, ring rows, or low-ring muscle-ups
5 knee push-ups (do 5 regular push-ups in round 2 and 5 jumping ring dips in round 3)
5 kettlebell deadlifts + 5 russian kettlebell swings (light/moderate load recommended)
Strength/Skill
For quality:
10 Strict Pull-ups
10 Strict Dips
9 Strict Pull-ups
9 Strict Dips
8 Strict Pull-ups
8 Strict Dips
7 Strict Pull-ups
7 Strict Dips
6 Strict Pull-ups
6 Strict Dips
5 Strict Pull-ups
5 Strict Dips
4 Strict Pull-ups
4 Strict Dips
3 Strict Pull-ups
3 Strict Dips
2 Strict Pull-ups
2 Strict Dips
1 Strict Pull-ups
1 Strict Dip
Athlete Instructions
Dips can be weighted or unweighted.
Rest as needed before the next part..
WOD
5 rounds for quality of:
15 Russian Kettlebell Swings, pick load
Jump Rope, 1 min
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Cobra Stretch - abs
1-2 minutes
Saturday, October 4
Without music, life would be a mistake.
Community WOD
3-person teams:
As many reps as possible in 25 mins of:
Row Calories
Farmer Carry, 1 Building Lap (135m) (70/53)
Rest
One athlete will be rowing, one will be carrying, one will be resting. Teams can split work and rotate assignments as they see fit.
Teams accumulate points in two ways:
Calories Rowed
Farmer Carry Laps Completed (10 points/lap)
Add row and carry totals for team score.
Friday, October 3
“Willpower is not a feasible strategy.”
CrossFit Nutrition Guide
Announcements
SET YOURSELF UP FOR SUCCESS (From the CF Nutrition Guide)
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.
The next step is to restock your pantry, fridge, and freezer with whole, unprocessed foods.
Warm-up (NTE 10’)
3 minutes of easy jogging, biking or rowing
-then-
2-3 Rounds, not for time, of:
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats (Squat Therapy style) (see video below)
10 hip & back extensions
10 glute bridges (empty/light barbell)
30 seconds of banded marching
Strength/Skill
Back Squat or Bench Press (Athlete’s Choice) 1x1
Spend 15-20 min working to a heavy single rep for the day. Remember, prioritize range of motion and technique over weight.
Athlete Instructions
Rest as needed before next part.
Goals
Super Fitness Robot time / rounds:
1RM- hitting a heavy single at 95% 1RM or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
1RM- hitting a heavy single at 85% 1RM or more
Movement Demos
WOD
As many reps as possible in 20 mins of:
Shuttle Run, 200 m
10 Box Jumps, 24/20 in
2 Back Squats or Bench Press (whichever movement you did for today’s strength , 60% of today’s 1RM)
Shuttle Run, 200 m
10 Box Jumps, 24/20 in
4 Back Squats or Bench Press (60% of today’s 1RM)
Shuttle Run, 200 m
10 Box Jumps, 24/20 in
6 Back Squats or Bench Press (60% of today’s 1RM)
...
Continue adding 2 Back Squat or Bench reps each round until time expires.
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Straddle Stretch
Hold 1-2 minutes.
Thursday, October 2
I have no special talent. I am only passionately curious.
Announcements
One of my favorite things about CrossFit is so much of their content, expertise, and information is free and accessible online. The ENTIRE guidebook for the CrossFit Nutrition certificate course is right here. It’s big, it’s long, but it has a ton of great info.
If you want to zero in on one segment of the guide, I recommend pages 32-40. “Eating for Wellness,” and “Setting Yourself Up for Success,” are key parts!
Warm-up (NTE 10’)
2 Rounds, not for time of:
2 minutes of rowing, biking or jogging
30 seconds of jumping jacks or single-unders
10 hip & back extensions
3-5 deadlifts, starting from mid shin (empty barbell)
3-5 hang muscle cleans, starting from just above the knees
3-5 hang power cleans, starting from just above the knees
Strength/Skill
After WOD:
3 RFQ, Superset:
Overhead Carry x 100’
Barbell Good Morning x 12-15
Landmine Twist x 12
WOD
Hang Power Clean 5-3-1-5-3-1-5-3-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Goals
Super Fitness Robot time / rounds:
5s- 70% 1RM or higher
3s- 80% 1RM or higher
1s- 90% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
5s- 55% 1RM or higher
3s- 65% 1RM or higher
1s- 75% 1RM or higher
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hamstring Stretch
Hold 1-2 minutes per side.
Wednesday, October 1
Education is not the filling of a pail, but the lighting of a fire.
Announcements
We’re excited to have Coach Domonique Montgomery guest coach the 5:30am class today! Domonique is an experienced coach and CrossFit athlete, and new to our Pisgah community. We are excited to have her with us. Get up early and come join us!
Sharing Coach Ryan Fischer’s Instagram page as today’s nutrition resource. If you’re an athlete that responds to hard, uncompromising, no-BS truths (like me), you may like his page. Lots of nutrition support and general lifestyle info.
Warm-up (NTE 10’)
3 Rounds, not for time, of:
1 minute of rowing, biking or jogging
20 seconds of banded steps forward and backward
3-5 inchworm push-ups (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
After WOD:
4 RFQ, Superset
Seal Row or Renegade Row x 24 (12/each)
Bottom of Squat Hold, accumulate 1:00/round
weight on the heels
knees tracking the toes
depth: couple inches below parallel
lumbar curve maintained
Watch the video for more instructions
Movement Demos
WOD
For time:
2 rounds of:
30 Medicine Ball Cleans, 20/14 lbs
15 Dumbbell Push Press, 50/35 lbs
15 Pull-ups
-- then --
Rest 5 mins
-- then --
2 rounds of:
30 Wall Balls, 20/14 lbs
15 Burpees
15 Pull-ups
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
5:00 or less for each part
More Likely time / rounds: (consider scaling if this seems unrealistic)
7:30 or less for each part
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Chest & Pec, hands behind
Hold 1-2 minutes.
Tuesday, September 30
Education is an admirable thing, but it is well to remember from time to time that nothing that is worth knowing can be taught.
Announcements
Since we’re spending the week refocusing on nutrition, let’s talk breakfast. This post from Pat Sherwood (where we get most of our weekly programming) helps me. Like him, I can eat mostly the same thing on most days, which takes the stress out of meal prep and keeps me eating food that’s better for me.
Pat’s daily breakfast:
3 eggs
2 oz steak (mixed in the eggs)
1 bell pepper
1 mushroom
2 bananas
1 glass of water
Warm-up (NTE 10’)
3 minutes of walking (moderate to fast walk: increase pace every minute) or rowing or biking
-then-
Dynamic stretch portion (lower body)
10-20 m high knee karaoke drill
10-20 m knee to chest (3 seconds hold)
10-20 m figure 4 (1 second hold)
10-20 m lunges with torso rotation
10-20 m toe touches
Dynamic stretch portion (upper body)
6-8 elbow push-ups (3 to 4 slow and 3 to 4 fast)
3-4 plank rotations (per side)
3-4 scorpions (per side)
Strength/Skill
After WOD, if time, optional:
For quality:
80 Hollow Rocks
80 V-ups
80 AbMat Sit-ups
Athlete Instructions
60-80 reps/movement
Accumulate, partitioning as needed.
Movement Demos
WOD
Each for time:
Run: 3x 1 mi
(Scaled: 3x7 min)
Rest as needed between efforts.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
7:00 or less per mile
More Likely time / rounds: (consider scaling if this seems unrealistic)
10:00 or less per mile
Other Equipment Conversions: Replace each 1 mile of running with 4800m on the Echo Bike, 2000m on the Concept 2 rower.
Cool Down
Frog Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Monday, September 29
“You can’t out-train a bad diet.”
-Ted Naiman
Announcements
My diet took a hit after a couple of days off for vacation and some work travel beforehand. I’m ready to dig back in. I’ll be sharing some resources this week to help me (and, maybe, you too).
“Can You Outrun a Bad Diet?” - University Hospitals (2023)
Strength/Skill
After WOD, for quality:
21-15-9 reps
Dead-Stop Deadlift, 60%1RM
Strict Handstand Push-up (DB Shoulder Press)
WOD
6 rounds for time of:
8 Dumbbell Box Step Overs, 50/35 lbs, 20 in
12 Alternating Dumbbell Snatches, 50/35 lbs
48 Double Unders (100 Singles)
Sunday, September 28
The only way to deal with an unfree world is to become so absolutely free that your very existence is an act of rebellion.
Strength/Skill
After WOD, Superset:
3-4 RFQ
Single Arm Dumbbell Row x24
Athlete Instructions
8-12 reps per arm.
Movement Demos
4-Count Flutter Kick
X 20
KB Front Rack + OH Carry x 100’
Down and back with one arm raised and other in front back.
Switch positions. Go down and back with other arm high and other arm in front rack.
WOD
“Helen”
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Saturday, September 27
The river flows at its own sweet will, but the flood is bound in the two banks. If it were not thus bound, its freedom would be wasted.
Community WOD:
Part 1:
For time:
50 Burpee Pull-ups
The pull-up bar should be set to a height where the athlete cannot touch it with their extended arms and fingers.
Part 2:
50 Burpee Box Jump Over (24/20)
Part 3:
50 Bar-Facing Burpee
Individual Version: As written, but rest 5 minutes between each part.
Partner Version:
75 reps at each segment. Any Split, no 5:00 rest between segments
Teams can start on any segment and complete in any order they wish.
Movement Demos
Friday, September 26
“He found himself wondering at times, especially in the autumn, about the wild lands, and strange visions of mountains that he had never seen came into his dreams.”
― J.R.R. Tolkien, The Fellowship of the Ring
A note about today’s programming:
You have TWO options to choose from.
Option 1: a very long row test (10k). This is not for everyone and is as much mental as physical. If testing yourself on one machine for an entire class is appealing to you, you got this. If not, then:
Option 2: I’ve got a version of our old “Rebuild” programming (Functional Bodybuilding) you can do while others are rowing. This is written out below the row option.
You get to choose your adventure today. Have fun!
Warm-up (NTE 10’)
EMOM 8’
Min. 1, 5: 40” of jogging, biking or rowing (try to increase effort each set)
Min. 2, 6: 20 m of high knees + 20 m of butt kicks
Min. 3, 7: 6 bent over rows + 3-4 burpees
Min. 4, 8: rest
Option 1:
Strength/Skill
None
WOD
Row 10 km
Athlete Instructions
Goals
Super Fitness Robot time:
Men- 42:00 or less
Women- 50:00 or less
More Likely time:
Men- 50:00 or less
Women- 62:00 or less
(consider scaling if this seems unrealistic)
Other Equipment Conversions: Replace the 10000 m of rowing with 8000 m of running, 24000m on the Echo Bike
Movement Demos
Option 2:
Strength
3RFQ:
A1) Back Rack Split Squat x 8-10
A2) Renegade Row x 10
B1) Alternating DB Curl x 8-10/arm
B2) Cyclist Front Squat x 8-10
WOD
2-4-6-8-10-12...keep adding 2 reps per round
Alternating KB Gorilla Rows 70/53lbs
*5 Cal Bike between each round
rest 2mins
2-4-6-8-10-12...keep adding 2 reps per round
Dual KB Hang Squat Cleans 53/35
*5 Cal Row between each round
Cool Down
Quads
Hold 1-2 minutes per side.
Straddle Stretch
Hold 1-2 minutes.
Thursday, September 25
“I cannot endure to waste anything so precious as autumnal sunshine by staying in the house."
— Nathaniel Hawthorne
Strength/Skill
4 RFQ
Bench Press x12
Athlete Instructions
Bench Press / Floor Press
8-12 reps.
Use a barbell or a pair of dumbbells.
Movement Demos
Deadlift x 12
Turkish Get-Up x 1:00 (alternate arms as needed)
WOD
“Annie”
50-40-30-20-10 reps, for time of:
Double Under
Sit-up
Cool Down
Chest/Pec
Low Back
Wednesday, September 24
"Fall is proof that change is beautiful."
— Unknown
Warm-up (NTE 10’)
2 sets, not for time of:
2 minutes of rowing, biking or jogging
10 hip & back extensions
1 x Snatch warm-up with empty bar (45/35)
Strength/Skill
2 Power Snatches, pick load
Every 3 mins for 21 mins.
Athlete Instructions
Movement Demos
WOD
1 Hang Squat Snatch, pick load
Every 2 mins for 20 mins.
Movement Demos
Goals
Super Fitness Robot time / rounds:
Power Snatch- 85% 1RM or higher
Hang Squat Snatch - 80% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
Power Snatch- 65% 1RM or higher
Hang Squat Snatch- 60% 1RM or higher
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
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.
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!
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,