Sunday, May 25

“You can, you should, and if you’re brave enough to start, you will.”

—Stephen King

Announcements

- We'll have one 9:30am Community WOD class on Monday, May 26 in observance of Memorial Day. We'll do the "Murph" Memorial WOD. All are welcome. Any donations will be directed to Big Fish Foundation. Like everything we do in CrossFit, Murph is infinitely scalable and we can adapt the workout to meet anyone where they are. Bring it!

- Pisgah members Anne and Luke Ferry were in a storm-related accident last weekend. Anne was injured and a MealTrain website has been setup to help with meals and expenses. More info HERE. Get well, Anne!! We're with you. 

Strength/Skill

3 RFQ:

Landmine Single Arm Press x 24 (12/each)

Landmine Twist x 12

WOD

21-18-15-12-9-6-3 reps, for time of:

Bench Press, 185/125 lbs

Echo Bike Calorie

Athlete Instructions

Use caution when pushing the pace on the bike. That strategy may make the bench presses more difficult than necessary. Instead, adjust your pace to allow you to maintain bigger chunks of reps on the bench. The loading of the barbell should be moderate to heavy and allow you to maintain consistent sets of 5-7 reps. Avoid pushing to failure on the bench presses.

Scaling

Reduce the loading and volume of the barbell. Reduce the calories on the bike.

Coaching Cues

To set your upper back into position, think about pulling your lats down into your back pockets and turning your arms so the bony part of your elbows are facing behind you.