WOD - Class Programming
Friday, October 17
Peace demands the most heroic labor and the most difficult sacrifice. It demands greater heroism than war. It demands greater fidelity to the truth and a much more perfect purity of conscience.
Announcements:
We’re ordering hoodies! Design is HERE.
We are pre-ordering these, which means you sign up for them, we charge you, they get ordered and come and we hand them out to whomever pre-ordered.
$30
Sign-up at the gym or email ben@crossfitpisgahavl.com if you want one, just let me know the size you want.
Deadline Today!
Warm-up (NTE 10’)
AMRAP 8’, increasing pace set after set, of:
40 seconds of biking, jogging or rowing
5 down-ups
10 Empty barbell Good Mornings, moderate load
Strength/Skill
For quality:
Kettlebell Farmer Carry, pick load, 80 m
Kettlebell Front Rack Carry, pick load, 80 m
Kettlebell Farmer Carry, pick load, 60 m
Kettlebell Front Rack Carry, pick load, 60 m
Kettlebell Farmer Carry, pick load, 40 m
Kettlebell Front Rack Carry, pick load, 40 m
Kettlebell Farmer Carry, pick load, 20 m
Kettlebell Front Rack Carry, pick load, 20 m
Athlete Instructions
Does not have to be unbroken. You can use two different loads. Can use two dumbbells if needed.
Movement Demos
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- 30 calories per round
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 24 calories per round
Women- 15 calories per round
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Frog Stretch
Hold 1-2 minutes.
Thursday, October 16
Happiness is not a matter of intensity but of balance, order, rhythm and harmony.
Announcements:
We’re ordering hoodies! Design is HERE.
We are pre-ordering these, which means you sign up for them, we charge you, they get ordered and come and we hand them out to whomever pre-ordered.
$30
Sign-up at the gym or email ben@crossfitpisgahavl.com if you want one, just let me know the size you want.
Deadline Friday!
Strength/Skill
Deadlift
3-3-3-3-3
WOD
AMRAP 20:
1:00 plank hold
10/15-cal row
5 front squats (105/155 lb)
Wednesday, October 15
The beginning of love is to let those we love be perfectly themselves, and not to twist them to fit our own image. Otherwise we love only the reflection of ourselves we find in them.
Announcements:
We’re ordering hoodies! Design is HERE.
We are pre-ordering these, which means you sign up for them, we charge you, they get ordered and come and we hand them out to whomever pre-ordered.
$30
Sign-up at the gym or email ben@crossfitpisgahavl.com if you want one, just let me know the size you want.
Deadline Friday!
Warm-up (NTE 10’)
3 minutes of easy jogging, biking or rowing
-then-
2 Rounds, not for time, of:
10 m high knees
10 m butt kicks
10 glute bridges, with an empty barbell or unweighted
3-5 deadlifts, empty barbell
3-5 muscle cleans, starting from mid-shin
3-5 power cleans, starting from mid-shin
Strength/Skill
Before WOD:
For quality:
25 Box Jumps, pick height
Athlete Instructions
10-25 reps
The focus is explosive power.
You choose the height. Step down each time.
Height should be challenging, yet appropriate.
Movement Demos
After WOD:
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:
Run, 400 m
15 Power Cleans, 185/135 lbs (Scale to 60% 1RM)
Run, 400 m
12 Power Cleans, 185/135 lbs
Run, 400 m
9 Power Cleans, 185/135 lbs
Athlete Instructions
For time, or not
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:
12:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
18:00
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Calves & Foam Rolling
Tuesday, October 14
He is no fool who gives what he cannot keep to gain what he cannot lose.
Announcements:
We’re ordering hoodies! Design is HERE.
We are pre-ordering these, which means you sign up for them, we charge you, they get ordered and come and we hand them out to whomever pre-ordered.
$30
Sign-up at the gym or email ben@crossfitpisgahavl.com if you want one, just let me know the size you want.
Deadline Friday!
Warm-up (NTE 10’)
Not for time: 3x
1 minute of easy jogging, biking, or rowing
20 seconds of jumping jacks
5-7 press series, empty/light barbell
5 hip & back extensions
Strength/Skill
Double Unders: 4 x 1 min / 1 min (Single Unders or D/U Practice)
1 min of work followed by 1 min of rest for 4 intervals.
Score is the lowest reps performed in any of the intervals.
Athlete Instructions
Your score is the lowest number of reps in any minute. (If not proficient with double-unders yet, you can work in the same fashion with single-unders OR, for 4 Rounds, you can do 1’ of practice followed by 1’ of rest)
Movement Demos
After WOD:
Dumbbell Lateral Raise 12-12-12, using heaviest weight per set
Dumbbell Front Raise 12-12-12, using heaviest weight per set
Dumbbell Bent Over Raise 12-12-12, using heaviest weight per set
Movement Demos
WOD
Push Jerk 1-1-1-1-1, using heaviest weight per set
Push Press 5-5-5-5, using heaviest weight per set
Shoulder Press 10-10-10, using heaviest weight per set
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Push Jerk or Split Jerk- 90% 1RM or more
Push Press- 75% 1RM or more
Push Jerk- 55% 1RM or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
Push Jerk or Split Jerk- 65% 1RM or more
Push Press- 50% 1RM or more
Push Jerk- 40% 1RM or more
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Pec stretch, laying on side.
1-2 minutes per side.
Monday, October 13
The smallest deed is better than the greatest intention.
Announcements:
We’re ordering hoodies! Design is HERE.
We are pre-ordering these, which means you sign up for them, we charge you, they get ordered and come and we hand them out to whomever pre-ordered.
$30
Sign-up at the gym or email ben@crossfitpisgahavl.com if you want one, just let me know the size you want.
Deadline Friday!
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of rowing, biking or jogging
20 seconds of banded steps forward and backward
8 air squats
8 steps of walking lunges
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
Dumbbell Pull Over 12-12-12-12
Movement Demos
WOD
3 rounds for time of:
30 Dumbbell Bulgarian Split Squats, pick load (15R/15L)
This is A LOT of reps. If your quads tend to get sore easily, think about reducing reps and/or weight (or just going bodyweight)
2 Rope Climbs or 20 Pull-Ups (Rx+: Legless)
Row, 1000 m
Athlete Instructions
For time, or not
Pull-ups- any style
Split squats are 15 per leg & the loading should only require 0-1 breaks.
Other Equipment Conversions: Replace each 1000 m of rowing with 800m of running, 2400m on the Echo Bike,
Goals
Super Fitness Robot time / rounds:
23:00 or less (Men)
27:00 or less (Women)
More Likely time / rounds: (consider scaling if this seems unrealistic)
30:00 or less (Men)
33:00 or less (Women)
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Sunday, October 12
An early-morning walk is a blessing for the whole day.
Strength/Skill
For quality:
20 Box Jumps, pick height
Athlete Instructions
10-20 reps
Box Jumps are any style/height you choose
After WOD, 3 RFQ, Superset:
Barbell Glute Bridge x 10
Front Rack Lunge x 20
WOD
Squat Clean 9-9-6-6-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Starting at 65% 1RM or more and increasing weight set after set
More Likely time / rounds: (consider scaling if this seems unrealistic)
Starting at 45% 1RM or more and increasing weight set after set
Movement Demos
Cool Down
Foam Roller, Back, lats, etc
Kneeling Lay Back
Hold 1-2 minutes.
Saturday, October 11
Pursue some path, however narrow and crooked, in which you can walk with love and reverence.
Individual Version:
For time:
30 Dumbbell Burpee Box Step Overs, 50/35 lbs, 20 in (Rx: 2 DBs, one in each hand)
Run, 800 m
20 Dumbbell Burpee Box Step Overs, 50/35 lbs, 20 in
Run, 400 m
10 Dumbbell Burpee Box Step Overs, 50/35 lbs, 20 in
Run, 200 m
Partner Version:
50 Dumbbell Burpee Box Step Overs (any split)
Run, 800m (together)
30 DB Burpee Box S/O (any split)
Run, 400m (together)
15 DB Burpee Box S/O (any split)
Friday, October 10
I long to accomplish a great and noble task, but it is my chief duty to accomplish small tasks as if they were great and noble.
Warm-up (NTE 10’)
3-4 Rounds, not for time, of:
1 minute of rowing, biking or jogging
6 box step-ups and step-downs, you choose the height
6 box jumps (same height you used for step-ups)
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
After WOD, 3 RFQ, superset:
Turkish Get-Ups x 1:00 (switch arms as needed)
Goblet Lunge x 15-20
Russian Twist x 20
WOD
5 rounds for time of:
10 Push Press, 65% 1RM
10 Pull-ups (if scaling, use a different variation than you may have used on Monday)
10 Box Jumps, pick height
Athlete Instructions
For time, or not.
Movement Demos
Cool Down
Calves & Foam Rolling
Wall Shoulder Stretch
Hold 1-2 minutes.
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