Friday, June 20
“We are all ordinary. We are all boring. We are all spectacular. We are all shy. We are all bold. We are all heroes. We are all helpless. It just depends on the day.”
—Brad Meltzer
Announcements
Ben is on vacation next week (23rd-27th). 7:30 AM class is moving to 7:00 AM (next week only) to allow Kelly to cover and coach. Thanks, Kelly!
Coach Dana is hosting his annual Summer Solstice gathering at his amazing farm this coming Saturday. All Pisgah members are invited! Scroll to the bottom of this page, below the WOD info, to see full details.
Warm-up
2 rounds, not for time, of:
2 minutes of easy rowing, biking or jogging
10 hip & back extensions
20 seconds of lateral banded steps
1 turkish get-up, left arm, light load
1 turkish get-up, right arm, light load
-then-
2 rounds, not for time, with an empty barbell, of:
3-5 deadlifts, starting from mid-shin
3-5 hang power cleans, starting from just above the knees
3-5 push presses
3-5 power clean & jerks
Strength/Skill
After WOD:
For time:
75 Russian Kettlebell Swings, pick load
Rest, then:
3 RFQ
Overhead Carry, 100 ft
WOD
Each for reps:
Clean & Jerks, 70% 1RM, 2 mins
Rest 2 mins
Clean & Jerks, 60% 1RM, 2 mins
Rest 2 mins
Clean & Jerks, 50% 1RM, 2 mins
Rest 2 mins
Clean & Jerks, 40% 1RM, 2 mins
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Chest & Pec, hands behind
Hold 1-2 minutes.
Summer Solstice Gathering Info
Greetings Fam! We hope everyone’s having an amazing Spring! We are coming up on our 6th annual Solstice Gathering on June 21! Come enjoy this celebration of community and the sweet transition into Summer! Buddhagraph Spaceship will be providing the vibes! This is potluck style, so please bring a dish to pass. We will be grilling and smoking up a bunch of stuff for everyone as well! No dogs, please, as we have a working farm. Camping is welcome and encouraged! Bring a towel if you wanna take a dip in the creek. There is a suggested Donation of $10- $20 (cash or Venmo- @elise-rider) for the grill and the band! If you can’t swing the dough, come anyway! We can’t wait to see everyone!! Much love!!
3pm- til
45 Sandymush Creek rd
Leicester, NC 28748
From Asheville: when you take a right onto Sandymush Creek Rd, park In field directly across from little white church (Paynes Chapel) Park in the Front field!