WOD - Class Programming
Friday, September 10
It’s Friday and the weekend! Our schedule is normal:
Saturday: Rebuild 8:30AM, Community WOD 9:30AM (we’ll be testing out some of the upcoming Beer City Beatdown competition WODs! 3-person teams…)
Sunday: XT Strength 9AM, Open Gym 10AM
Friday Group Fitness Programming:
Strength A: Gymnastics Strength Day 12
Pull-Up:
Active Bar Hang Accumulate :90-:120
Hollow Hold 3x:20
Segmented Ring Row 3x10
Muscle-Up:
Toe Spot Ring MU 3x5
Banded PVC Hollow Lat Press Downs 3x8
Ring Support Hold 3x:30
Strength B:
Deadlift 5x5
WOD:
Tabata Row for Calories (:20 on/:10 off x 8)
5:00 Rest
3 Rounds For Quality
DB Front Rack Walking Lunge 50ft
10 Manmakers
Thursday, September 9
Strength: Back Squat 10-8—6
WOD:
“Filthy Fifty”
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/26)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions (We’ll do Good Mornings here, 45/35)
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders (100 Singles)
Rebuild Programming:
A1) Inverted Biceps Row 3x10-12 @ 30x1
A2) Dual KB Cross Body Split Squat 3x6-8/each @2020
B1) SA Rack Arnold Press 3x6-8/each @30x1
B2) Supinated grip DL 3x10-12 @2020
Wednesday, September 8
Hey everyone!
Anna Beth (“AB”) runs High Noon Coffee Roasters here in town and we’re excited to be brewing some of her product up front. Definitely try some and reach out to High Noon to get your own!
First Kids class today! 3:45pm
Group Fitness Programming:
Skill:
Snatch
Strength:
Bench 10-8-6
WOD:
AMRAP 12
2 Power Snatch 115/85 (Rx+: 155/105 lbs)
4 Power Clean 115/85 (Rx+: 155/105 lbs)
60 Double Under (120 Singles)
Tuesday, September 7
Hope everyone had a great weekend! We’re back at it…
Rebuild 12pm (programming below)
XT Strength 5:30pm (programming below)
Group Fitness Classes
Warm Up + Skill: Rowing Pick Drill
Gymnastics Strength (Day 11 of 20):
Pull-Up:
Toe Spot Strict Pull Ups +Negatives - 5x5
SA DB Bent Over Row 4x24
Muscle-Up:
Top Ring Transitions 3x10
Segmented Ring Row 3x10
WOD:
For Time:
20 Pull-Ups (Jumping Pull-Ups) (Rx+: 10 Bar Muscle-Ups)
100 Squats
20 Pull-Ups (Jumping Pull-Ups) (Rx+: 10 Bar Muscle-Ups)
100 Row Cal
Mobility: Shoulders
Rebuild:
A1) Front Rack Cossack Squats 8-10 reps @ 30x1
A2) SA KB Z Press 8-10 @ 30x1
B1) Glute bride SA Bench Press 8-10/side @ 2020
B2) SA KB Crossbody RDL 8-10/side @ 30x1
Core Finisher (if time)
XT Strength:
Warm-Up: Dot Drill
Hang Clean 3x5
DL 3x5
Split Squat 3x5/each
Sit-Ups 3x25
Core: Windshield Wipers 4x:30/:30
Monday, September 6
We’re closed Monday for Labor Day. However, I’ve written a bodyweight WOD that anyone can do that requires no equipment if you want to get something in.
Otherwise, I hope everyone enjoys the day, gets some outside time in and, hopefully, a little rest. After the WOD, scroll down and see a couple announcements from our members. If you ever have something you want to share with our community, send to me and I’ll gladly include.
Normal week ahead of classes, starting on Tuesday.
K-5 kids class launches on Wednesday (3:45-4:30). Last call for any kids that want to jump in on this!
Monday Bodyweight WOD:
Ok, there are 2 workouts here. You can pick one or do them both. Doing both will take about 20 minutes. Make sure you take time to warm-up! Also, invite someone around you to do this with you!
AMRAP 10
25 Burpees
Max Rep Pushups
Rest 5:00
3 Rounds for Time
10 Jumping Alternating Lunges
20 Plank Shoulder Taps
10 Broad Jumps
Notes: On the first AMRAP, find a pace that allows you to work through the burpees with limited/no breaks. Take a breather after your last burpee and hit as many pushups as you can, until you reach failure. Feel free to use a pushup modification (knees, partial range of motion, incline pushup to a bench or table) here. After you hit pushup failure, you go BACK TO BURPEES, and repeat the 25 burpee reps/pushups until failure couplet until 10 minutes is up.
From Imani Hamilton:
Imani runs Hello Bright Cleaning and is looking for employees. She starts at living wage and offers on-the-job training and opportunities for pay increases after an orientation period. If you know of someone reliable and hard-working looking for work, refer them to the website. Thanks!
From Beth Silverman:
Join Lotus Campaign for a virtual conversation about eviction prevention and homelessness in America. The candid discussion will feature Matthew Desmond, Professor of Sociology at Princeton University and author of Evicted, Poverty and Profit in the American City. The program will also feature a local panel with leaders in the nonprofit, healthcare, real estate, and advocacy spaces -- Bill Green (Ginkgo Residential), Carol Hardison (Crisis Assistance Ministry), Don Jonas (Atrium Health), and Chef Samone Lett (Food Network Star and Advocate)) – to create a community-based conversation. To RSVP please use the following link -- https://www.greenvelope.com/event/Candid-Conversation-about-eviction-prevention-and-homelessness
Sunday, September 5
XT Strength: 9am
Open Gym: 10am
Reminder: Closed Monday for Labor Day
XT Strength Programming:
Front Squat 4x5
Snatch Pull 4x5
Snatch 4x5
Push Press 4x5
Core: L-Sits/Hangs: 4x:20/:30
Pisgah Fitness Fantasy Football Sign-Ups HERE. Live draft is Monday night 8PM.
Saturday, September 4
“Stronger Body, Stronger Mind: The connection between exercise and mental health”
Pisgah (Fantasy) Football League: Click THIS LINK to register. All are welcome. Draft is Monday Night 8:00pm!
Announcements:
We have water again! Showers, toilets, water bottle refiller, coffee, all back online. Thanks for being patient as we navigated that one.
Saturday: Rebuild 8:30a, Community WOD 9:30a
Rebuild Programming:
A1. Landmine Zercher Curtsy squat; 3011 x 6/leg x 3 sets
A2. Farmers Press; 20X1; 6-8/arm; rest 50sec x 3 Sets
B1. Banded KB Pull-Over; 2020; 10-12reps; rest 50sec x 3 Sets
B2. Barbell Reverse Curl; 2021; 8-10reps; rest 50sec x 3 Sets
Core: Weighted V-Ups 3x :45on/:30off
Community WOD Programming:
3 person teams
AMRAP 15
Farmers Carry (dual KB) - 1 building lap - 1 athlete is always on a farmers carry. Teams can alternate athletes on the carry any way they wish. Other 2 athletes are completing rounds of the following, with any split. Only 1 of those 2 athletes will be working at a time.
10 Single Arm DB Shoulder to Overhead
10 Single Arm DB Overhead Squat
3 min Rest
AMRAP 12 - 3 person
Post Run (Alt) - 1 athlete is always on a post run. Teams can alternate athletes on the run any way they wish. Other 2 athletes are completing rounds of the following, with any split. Only 1 of those 2 athletes will be working at a time.
40 Russian Twists
10 KB Goblet Lunge (heavy…make these tough!)
Friday, September 3
Weekend Schedule:
It’s a 3-day weekend for many of us, which is exciting. We have a normal Saturday and Sunday schedule. We will be closed on Monday for the Labor Day holiday.
Saturday: 8:30a Rebuild, 9:30a Community WOD (3-person team workout this time!)
Sunday: 9a XT, 10a Open Gym
Monday: Closed
September Birthdays:
Niki Fortin - Sep 8
Garrison Stephens - Sep 14
Amanda Bell - Sep 28
Skill: Pistols
Gymnastics Strength Day 10 (halfway through our program!)
Pull-Up:
Active Bar Hang: 3x :35
Feet Elevated Ring Rows: 4x8
Side Planks: 3x:30/each side
Muscle-Up:
False Grip Active Ring Hang: 3x ME
Toe-Spot Chest-to-Ring Pull-Ups: 3x8
Strict Ring Dips: Accumulate 15 reps
WOD:
AMRAP 3
Wall Balls (20/14)
Rest 2:00
AMRAP 6
50 Double-Under (100 Singles)
25 Sit-Up
Rest 2:00
AMRAP 3
Wall Balls (20/14)
Athletes will have 3 scores (1st Wallball AMRAP, DU/Situp AMRAP, and 2nd Wallball AMRAP).
Thursday, September 2
Skill: Pose Running Drills
Strength: Power Clean 4-4-2
WOD:
3 rounds for time of:
Row 500 meters
Run 400 meters
1:00 Plank
Rebuild Programming:
A1. Back Rack Drop Lunge; 30X1; 4-6leg; rest 20sec x 4 Sets *rear foot on 4-6” plate
A2. Narrow Grip Floor Press; 2020; 10-12reps; rest 60sec x 3 Sets
B1. Supinated Grip Pendlay Row; 31X1; 6-8 reps x 4
B2. Landmine Oblique Twist: 20X0; 10-12 reps x 4
Wednesday, September 1
Skill: Double Unders
Strength: Gymnastics Strength Day 9
Pull-Up:
Hollow Hold - Accumulate 60 seconds
Banded PVC Lat Press Downs 4x12-15
Toe-Spot Strict Pull-Ups: 5x6
Muscle-Up:
Ring Support Hold: 3x:30
Banded Seated Ring Muscle-Up: 3x10
Bottom of Push-Up Hold: Accumulate 90 seconds
WOD:
For Time
Assault Bike 1/0.8 mile
20 Alternating DB Snatch - 40/25 (Rx+: 50/35)
10 Alternating Single Arm Devils Press - 40/25 (Rx+: 50/35)
AB 0.8/0.6 mile
16 Alternating DB Snatch - 40/25 (Rx+: 50/35)
8 Alternating Single Arm Devils Press - 40/25 (Rx+: 50/35)
AB 0.5/0.4 mile
12 Alternating DB Snatch - 50/30 (Rx+: 70/50)
6 Alternating Single Arm Devils Press - 50/30 (Rx+: 70/50)
Mobility: Legs/Lower Body
Tuesday, August 31
Before we get out of August, want to say a happy belated birthday to our August birthdays crew!
Cory Podielski 8-2
David Rollins 8-8
Trip Kinnaird 8-14
Sarah Tager 8-14
Nicholas Brown 8-18
Nicole Langford 8-18
Gillian Scruggs 8-21
Michael White 8-23
Labor Day Schedule:
I’ve decided I’m going to take a day off on Monday, Labor Day, September 6th…I’ll post an outdoor bodyweight wod to the website that fits in with our programming that week if you want to get something in!
Group Fitness Programming:
Skill: Rope Climb Clamps (we won’t be doing much actual climbing today, just want to work on our clamps and resetting clamps. Advanced climbers will work legless technique.)
Strength: 4-4-2 Deadlift
WOD:
AMRAP 10
3 Burpee Box Jump Over (24/20)
3 Deadlift (185/135 - Rx+ 225/155)
6 Burpee BJO
6 Deadlift
9 and 9….etc.
Rebuild:
A1. Kettlebell Horn Curls; 20X1; 8-10reps; rest 60sec x 3 Sets
A2. Goblet Kickstand Pistol Squat; 2020; 8/leg
B1. DB Lateral Raise to Front Raise; 30X1; 10-14 reps
B2. Barbell Hip Thrust 2020; 10-14 reps
XT Strength:
Deadlift 4x5
Back Squat 4x5
Hang Clean 4x5
Broad Jumps 4x5
Core: Plank Circuit
Monday, August 30
Announcements for the week:
I’ve made a couple schedule tweaks, effective immediately.
Tuesday nights. Group Fitness is now at 4:30pm. XT Strength will stay at 5:30pm. If you’re wanting a WOD-class on Tuesday night and cannot get to the 4:30, come to XT at 5:30 and I can set you up with the class WOD. I’m trying a couple different things on Tuesday night and want to give this setup a shot. Thanks for being patient while we find a setup that works best for everyone!
I’ve dropped Wednesday AM XT and replaced it with Open Gym. If that’s the only time you can get in for XT, come on in, do the XT programming, and I can support while I’m there for Open Gym.
Our Pisgah Kids (K-5) class restarts Wednesday at 3:45. If you are planning on participating and haven’t RSVP’d your child, please do so ASAP so I can best plan that class. Thanks!
We’re looking for a new coach, preferably female, that may be able to take on a handful of classes each week. If you know of someone that may be interested and a good fit for our community, please connect them with me!
Monday night, Hayette is running a burrito pop-up at The Crucible, a small bar in the River Arts District, very close to Pisgah. Details HERE. Come by!
Also…I want our community to be a network and resource for all of us. If you have an event, business, announcement, etc. that you want to pass on to our members, please let me know and I can include here.
Programming this week: We’re continuing our linear barbell and gymnastics strength cycles. The WODs this week are backed off some, and we are planning on having skill/teaching time in each class this week to take steps forward on some higher skill movements. Definitely hitting some cardio this week on the bike, the rower, and with running.
Group Fitness Programming:
Today we’re saying goodbye (for now) to Spencer, who is set to head off to Raleigh for a year to work in the legal world. I’ve written a WOD with some of Spencer’s favorites for a proper sendoff. Good luck, Spencer!
Skill: Jerk Technique
Strength:
Jerk. Take 15 min to find a heavy single (split or push)
WOD: “Spencer-at-law”
AMRAP 5
Buy-In: 400m Run
Max Rounds in time remaining of:
12 Bench Press (115/85)
9 Toes to Bar (Hanging Knee Raises or V-Ups)
Rest 5:00 (5:00 rest?? Yes. This means go HARD during the “on” sections…)
AMRAP 5
Buy-In: 400m Run
Max Rounds in time remaining of:
9 Bench Press (135/95)
9 Toes to Bar (Hanging Knee Raises or V-Ups)
Rest 5:00
AMRAP 5
Buy-In: 400m Run
Max Rounds in time remaining of:
6 Bench Press (155/105)
9 Toes to Bar (Hanging Knee Raises or V-Ups)
Sunday, August 29
XT Strength 9AM
Open Gym 10AM
XT Strength Programming:
Hang Power Snatch 4x5
Overhead Squat 4x5
Weighted Lunge (Back Rack) 3x10
Speed Skater 3x8
Leg Raises :30 on/:30 off x 5
Saturday, August 28
Rebuild 8:30 AM
Community WOD 9:30 AM
Rebuild Programming:
A1. Front Rack Rear Foot Elevated Split Squat; 30X1; 4-6/leg; rest 30sec x 3 Sets *rear foot on 4-6” plate
A2. Goblet Cyclist Squat; @2020; 8-12reps; rest 2-3mins x 3 Sets
B1. Dual Kettlebell Sumo Deadlift; 3020; 8-10reps; rest 2-3mins x 3 Sets
B2. Hand Supported Single Leg DB RDL; @20X2; 6-8/side; rest 2-3mins x 3 Sets
Core Finish: Flutter Kicks :30/on, :30 rest, x 3 sets
Community WOD:
w/partner, for time
30 synchronized partner burpees
100 pushups (any split)
100 situps (any split)
200 jump rope (any split)
8 building laps (partners alternate laps. One runs, one rests)
then, partners alternate movements for the following:
4 rounds: 10 single arm kb thrusters, 15 kb swings, 10 weighted box overs
Friday, August 27
Normal weekend schedule at Pisgah!
Saturday: Rebuild 8:30AM, Community WOD 9:30AM
Sunday: XT Strength 9AM, Open Gym 10AM
Friday Group Fitness:
Strength:
Shoulder Press 10-8-6
Back Squat 5-4-3-2-1
WOD:
AMRAP 20
2 Rope Climbs (4 Rope Lowers)
20 Pistol Squats (20 Air Squats)
40 Double Unders (80 Single Unders)
Mobility:
Banded Lower Body
Thursday, August 26
Thursday!
Rebuild 5:30PM (Programming Below)
Group Fitness:
Skill: Row Technique/Efficiency
Strength:
Gymnastics Strength Day 8
Pull Up:
Ring Lat Press Downs 3x5-7
Pause Ring Rows 5x5
Scap Pull-Ups 4x10
Muscle Up:
Strict Ring Pull-Ups 3x8 (break each set of 8 into multiple sets if needed)
Hollow Hold 3x:30
WOD:
42-30-18
Row Calories
Alt. DB Hang Snatch (35/25)
(15:00 cap)
Rebuild:
A1) Tricep Pullovers 3x12-16 @31x1
A2) Incline DB Press 3x12-16 @31x1
B1) DB Curls 4x10/each @31x1
B2) Bent Over Single Arm KB Row 4x10 each @31x1
Core Finisher: 3x:30 Hollow Rock/Hold
Wednesday, August 25
Announcements:
So, most of you know I have the incredible opportunity to marry Hayette next month in Hot Springs! I actually met her through Pisgah years and years ago and the space and community are a big part of us. Anyway, we’ve invited all of you to our celebration on Sat., Sep. 25. We’re having a gathering at Big Pillow Brewing in Hot Springs, which is about 40 min north of Asheville, following a small family ceremony. This gathering is very casual (seriously, t-shirts and flip-flops are completely in bounds). Outdoors. Tacos. Beer. Music. Community. It will be an early afternoon gathering, from 1-3pm.
If you feel like you’ll attend, please RSVP by clicking this link HERE. Feel free to invite anyone. Truly, all are welcome.
If there is enough interest, we’re considering renting a school bus to shuttle folks from the gym to Hot Springs and back, to make things easier and, maybe, safer (in case you enjoy a couple beers!). If you would be interested in that, please also note that on the form above. Can even budget some time for people to explore Hot Springs. It’s very small, but has some cool shops to browse, is right on the French Broad River, and the Appalachian Trail runs right through the middle of town. It’s an incredible mountain/river town! We’d be so honored and grateful to have the Pisgah community there with us.
Wednesday Schedule:
XT Strength: 6:30AM (programming below)
Group Fitness Programming:
Warm-Up:
2:00 Bike, then: Line Jumps/Push-Ups/Russian KB Swings/Hip Swings/Squats
2:00 Row, then PVC work
Foam Roll
Skill: -
Strength:
Bench 5-4-3-2-1
WOD:
27-21-15-9
Wallball (Rx+ Only: 20/14)
SDHP (45/35, Rx+: 75/55)
Box Jump (24/20)
Push Press (45/35, Rx+: 75/55)
Bike Cal
Mobility:
Pigeon
XT Strength:
Hang Clean 3x5 (Beg/Int) or Squat Snatch (Int/Adv) 7x2
Bench Press 3x5 (Beg/Int)
Front Squat 3x5
Push Press 3x5
Accessory:
ME Broad Jumps 3x5
V-Ups 3x :30
Tuesday, August 24
Tuesday Line-Up:
Rebuild 12 Noon (Rebuild and XT Programming Below Group Fitness)
XT (joint class w/Group Fitness) 5:30PM
Group Fitness
Warm-Up (x2):
Post Jog/Squat Jumps/Frankensteins/KB Swing
Jump Rope/Fire Hydrants/Bottoms-Up KB Press
Skill: Jump Rope/Double Unders
Strength:
Hang Clean 5x5
Deadlift 5x5
WOD (for time):
50m Burpee Broad Jump
45 Thrusters (45/35) (Rx+: 75/55)
400m Run
Mobility: Back
Rebuild:
Warm-Up: 3:00 Cardio, Athlete Choice
A1) KB Z Press 3x12-16/each @31x1
A2) Alt KB Box Step-Ups 3x16
B1) Single Arm KB OH Walking Lunge 3x16
B2) DB Lateral Raise 3x12-15 @31x1
Accessory: Ring Push-Ups/Ring Plank Hold
XT Strength:
Hang Clean 3x5
Deadlift 3x5
Front Squat 3x5
Push Press 3x5
Accessory:
ME Broad Jumps 3x5
V-Ups 3x :30
Monday, August 23
Announcements for the week:
If you haven’t signed up for the daily email from CrossFit HQ, I would highly recommend it. It’s full of short, high-quality instructional videos and articles, inspirational content, updates from the world of functional fitness. Just go to crossfit.com, scroll to the bottom of the page on the right corner and sign up for the “email of the day.” It’s good stuff, and free…just solid, brief, informative content. This article is a good example, discussing pull-up progressions you all are working on with our gymnastics strength cycle.
Thanks for supporting OUTWOD! Altogether, you raised $778 for The Out Foundation! Pretty great, ya’ll.
School-age programs start September 1st! Check our Programs page for more details, but we are offering a K-5 program, a homeschool wellness and fitness class (MS/HS), and an Athletic Performance class (MS/HS) for athletes looking for off-season strength and conditioning work or to supplement in-season training.
I’ve been asked to pass on info about a 5k race downtown benefiting another great non-profit, LEAF (Lake Eden Arts Festival). Race is this coming Saturday, so register ASAP if interested!
Ok, let’s look at Monday’s programming:
Warm-Up:
Shoulder Warm-Up (Bear Crawls, Pushups, Crab Walk, Pass Throughs, Scap Push/Pull)
3:00 Light Cardio
Athlete Choice
Skill: -
Strength:
Gymnastics Day 7
PU:
Kip Drills 4x5
Pushups 3x ME
MU:
False Grip Active Ring Hang 3xME
Toe-Spot Ring MU 3x5
WOD:
5 Rounds For Time
50 Ft. Walking DB Lunge (35/50)
25 Pull-Ups (Jumping Pull-Ups)
Mobility:
Quads/Glutes/Shoulders
Sunday, August 22
Hi all, lots to share today…
a great morning at PF with the OUTWOD event. We had a good turnout, weather cooperated, raised some money for a great cause, met some new friends, shared some food, celebrated Gillian’s birthday, and had a great workout. Feel free to head to our Instagram and/or Facebook pages for some pics of the event. I’ll be able to share how much money we raised by tomorrow’s WOD announcement. Thanks to everyone that supported the event!
Today, I’m sharing a letter from Coach Brooke.
My Pisgah fam!
Firstly, I must say that I have been truly blessed to have been able to guide each and every one of you, in your fitness journey over these last two amazing years living in Asheville. All of you have been and will continue to be bright lights in my life and an even larger part of my own personal and professional growth. So thank you, from the bottom of my heart for that.
The time has come for me to accept new opportunities coming my way! Through the experience I’ve gained here at Pisgah, I am able to move on to the next chapter of my professional life. I have recently accepted a significant role at D1 Asheville Training that will hopefully allow me further evolution and growth in my career path of fitness, strength and conditioning.
Again, THANK YOU, for allowing me to be apart of each and every one of y’all’s path to optimizing you’re mental and physical, health and wellness . But even more than that, thank you all for being a community, a family that I will never let go of.
Goodbyes aren’t real. This is a HARD see you all very soon! And in proper Brooke fashion, I’m going to give you all the Latin “see you” nos vemos mi amores!
I love you all! Let us continue to crush some big weights, move well, be intense and SLAY kings and queens. SLAY. #betterthanyesterday
Coach B
(brookelyon101@gmail.com)
(From Ben): Well, we’re disappointed to be losing Brooke, but also excited for her next chapter. She’s given a ton to this community over the past years, more than words here can adequately express. She’s positively impacted so many and forged some relationships that will last forever. We’ll miss her presence, energy, and expertise. I’ve been so impressed to see her grow our Rebuild program and have every intention of continuing it. Thank you, Brooke, for all you’ve given to the Pisgah community. We’ll miss you!
SUNDAY
XT Strength 9AM
Open Gym 10AM
XT Strength
Warm-Up: Jog/DROM
Strength A:
Snatch Pulls 3x5
OHS 3x5
Strength B:
Power Snatch 3x5
Back Squat 3x5
Accessory:
Cosmo Sit-Ups 3x10
Russian Twists 3x20
Mobility/cool-down: (5 min)
Static hamstring/groin/hip flexor/shoulder/low and mid-back