Thursday, September 30

• We have a new opening in our Pisgah Kids class. Come join our 11 other ninjas-in-training! K-5 group. Mon-Wed 3:45-4:30.

• Open Gym 4:30pm, Rebuild 5:30pm

Group Fitness Programming:

Skill:

Deadlift (barbell/kb/sumo/medball/odd object)

Strength:

Every 1:30 for 9:00 – 3 Deadlift

WOD:

Complete as many rounds as possible in 24 mins of:

25 Double Kettlebell Deadlifts, 24/16 kg

Double Kettlebell Front Rack Walking Lunge, 24/16 kg, 50 ft

Double Kettlebell Overhead Carry, 24/16 kg, 100 ft

Double Kettlebell Farmers Carry, 24/16 kg, 150 ft

Complete in teams of 2, alternating complete rounds. If you don’t have a training partner for this session, use a 1:1 work:rest ratio – resting the length of time it took you to complete the preceding round.

Rebuild:

A) 3 Rounds for quality of:

25 Double Kettlebell Deadlifts

Double Kettlebell Front Rack Walking Lunge, 50 ft

Double Kettlebell Overhead Carry 100 ft

Double Kettlebell Farmers Carry 150 ft

B) 3 rounds for quality of:

Dumbbell Bear Crawl 25 ft

Plank Dumbbell Pull-Throughs x 10-12

Rest 2 mins

Wednesday, September 29

Pisgah Kids: 3:45pm

Group Fitness Programming:

Skill: Toe to Bar

Strength:

3 rounds of:

10 Floor Press

Rest 1 min

max rep Stationary Dips (target 10-15 reps)

Rest 1 min

WOD:

1) Complete as many rounds as possible in 4 mins of:

21/15 Row Calories

21 Toes-to-bars (V-Ups)

21 Push Press, 75/55 lbs (Rx+: 95/65)

Rest 4 mins before part 2...

2) Complete as many rounds as possible in 4 mins of:

15/12 Row Calories

15 Toes-to-bars (V-Ups)

15 Push Press, 95/65 lbs (Rx+ 115/85)

Rest 4 mins before part 3...

3) Complete as many rounds as possible in 4 mins of:  

9/6 Row Calories

9 Toes-to-bars (V-Ups)

9 Push Press 115/85 lbs (Rx+ 135/95)

Mobility: Hamstrings/Hips

Tuesday, September 28

Rebuild: 12pm

XT Strength: 5:30pm

Skill:

Front Squat/Wallball/Thruster form

Strength: (Gymnastics Strength 17 of 20)

3 rounds for quality of:

10 Back Squats @30X0

Rest 1 min

10 Strict Pull-ups @21X0 (Toe Spot)

Rest 1 min

Hollow Rock, 45 secs

Rest 1 min

WOD: 

Complete as many rounds as possible in 9 mins of:

6 Thrusters 95/65 (Rx+: 135/95)

6 Burpees (Rx+: Burpees over bar)

12 Kettlebell Swings, 53/35

Mobility: Back/Wrists

Rebuild:

3RFQ:

10 Back Squats, pick load @30X0

Rest 1 min

10 Dual KB Rows (30X0)

Rest 1 min

Hollow Rock, 45 secs

Rest 1 min

4 RFQ:

5 L/5 R Single Leg Kettlebell Deadlifts, pick load

Supinated Dead Hang, 30 secs

16-20 Alternating Shoulder Press, pick load

XT Strength:

3x10 Back Squat

5x5 Bench Press

Clean 2-1-1-1-1-1-1-1-1-1 (if attended Clean clinic on Monday night, can do snatches here!)

Monday, September 27

Hi all,

Hope you enjoyed the incredible weather this weekend! Thanks to Coach Jacob for holding it down this weekend while Hayette and I made it official...We enjoyed a beautiful wedding in Hot Springs and it was amazing to have members of the Pisgah community there. Our space and community mean the world to us. It's where we met, and remains one of the best things in our lives, thanks to all of you.

Ok, this week!

First...Mark's Monday night skill sessions are back with a clean and jerk workshop at 6:30pm. Hope you can make it! All levels welcome. Sign-up on the website or app.

Pisgah Kids: 3:45pm (did you know we have a max'd out class of TWELVE Pisgah Kids getting better twice a week! We really have an amazing group of kids working hard each day. I'll try and grab some pics to share...).

Group Fitness Programming:

Skill:

Handstand Kick-Up/Wall Walk/Freestanding HS

Strength:

Every 2:00 for 14 min.

7 Kneeling Squat Jumps (Squat Jumps)

WOD:

10 rounds, each for time, of:

350/300m Row (Bike 700/600m)

3 Wall Walks

Go every 2:00.

Mobility:

Shoulders and Quads

Sunday, September 26

XT Strength 9a, Open Gym 10a

Snatch Technique Work:

1-1-1-1-1-1-1   (Complex of Power Snatch+OHS+Snatch Balance+Hang Squat Snatch)

Front Squat 3-3-3

Push Press: 3x5

4-count flutter kicks 4x:45

Saturday, September 25

Rebuild: 8:30AM

Community WOD: 9:30AM (please RSVP!)

Community WOD:

Teams of 3 – AMRAP 25

Buy-In: 20 Synchronized Burpees

Row, 350 m

Rest

20 Hang Cleans (dual DB/KB or barbell)

Rest

20 Wallballs

Rest

10 Bar Muscle-ups or Strict Pull-ups (15 Ring Rows)

Teams attack this in a pipeline fashion. After the burpees, Partner A will start rowing, and once they are off, they will move to a rest station while partner B begins rowing. Once partner B finishes rowing, partner A may begin the hang cleans and partner C begins rowing. Teams will follow and repeat this sequence, completing as many rounds as possible in 25 minutes.

Rebuild:

A1) 10-14 Alternating Kettlebell Z Press

A2) 12 L/12 R Single Arm Dumbbell Bent Over Rows

B1) 12 Strict Toes-to-bars (Weighted V-Ups)

B2) L Arm Kettlebell Front Rack Carry 100 ft

4 L/4 R Pause Kettlebell Waiter Squats

R Arm Kettlebell Front Rack Carry 100 ft

Pause Kettlebell Waiter Squats- 1 full sec in bottom of squat

Friday, September 24

Skill:

Kipping Ring Dips

Strength: Gymnastics Strength (16 of 20)

Pull-Up:

Kip Drills 4x8

Banded Pull-Up Negatives 10x1

Muscle-Up:

False Grip Active Ring Hold: 2xME

Elevated Ring Rows 3x5

Banded Tricep Extensions 3x20

WOD:

“Elizabeth”

21-15-9 reps, for time of:

Clean, 135/95 lbs

Ring Dip (Static/Bench/Box Dips)

Thursday, September 23

Ok…we’ve got our first shirt design knocked out! We’re working with Bonfire to handle our merch. I’ll release more designs as we get them done. We’re starting with a super simple PF Gear Logo design. As you head to the site, you can order this on a shirt, hoodie, tank, etc., with lots of color selections. We’ve not worked with this company before, but a peer gym does and recommends them. Check out the design and site HERE.

Rebuild 5:30 (programming below)

Group Fitness Programming:

Skill:

Strength:

3 rounds for quality of:

10 Rower Pike-ups

30 Hollow Body Scissor Kicks

Quadruped Crawl, 50 ft

Rest 2 mins between rounds

WOD:

“Neat”

Complete as many rounds as possible in 15 mins of:

3 Chest-to-Bar Pull-Ups (Pull-Up Negatives) (Rx+: Bar Muscle-ups)

6 Deadlifts, 185/125 (Rx+: 225/155 lbs)

9/6 Assault Bike Calories

Rebuild:

A1) 10 Rower Pike-ups

A2) 30 Hollow Body Scissor Kicks

A3) Quadruped Crawl, 50 ft

B1) 1 Tempo Back Squat, pick load, 40 secs

B2) 30 Banded Overhead Tricep Extensions Rest 1:30

Tempo Back Squat- 10 secs down, 20 secs bottom, 10 secs up

Wednesday, September 22

Pisgah Kids: 3:45pm

Skill: -

Strength:

Gymnastics Strength (15 of 20)

Pull-Up:

Ring Lat Pressdowns 3x6-8

Pause Ring Rows 5x5

Scap Pull-Ups 4x10

Muscle-Up:

Banded Seated Ring Muscle-Ups 3x10

Bottom of Push-Up Hold: Accumulate :90

Strict Ring Dips 3x5

WOD:

In 5 mins, for max reps of:

18 Power Cleans, 95/65 Rx+: 135/95 lbs

15 Front Squats, 95/65 Rx+: 135/95 lbs

12 Push Jerks, 95/65 Rx+: 135/95 lbs

9 Power Snatches, 95/65 Rx+: 135/95 lbs

max reps in remaining time Thrusters, 95/65 Rx+: 135/95 lbs

Mobility:

Lying pec

Puppy dog

Tuesday, September 21

Rebuild: 12pm (programming below)

XT Strength: 5:30pm (programming below)

Group Fitness: 6:30 and 7:30a, 4:30p

Group Fitness Programming:

Skill: Double Unders

Strength: -

WOD:

For time:

Run, 800 m

150 Double Unders (300 singles)

Run, 800 m

50 Burpee Box Jump Overs, 24/20 in

Run, 800 m

Rebuild:

A1) 10-14 BB Bent Over Rows (@30X1)

A2) 10-14 (5-7 L/5-7 R) Weighted Single Leg Glute Bridges (30X1), pick load

B1) 21 Seated Banded Abductions

B2) 28 Banded Pull Aparts

B3) 10x 1-1-2 Dumbbell Bench Press, pick load

XT Strength:

Bench Press: 4x5

Overhead Squat 4x5

Russian KB Swing 4x10

Bounding 4x10

Core: L-Sits/L-Hang (3x:20/each), Russian Twists 3x20

Monday, September 20

Announcements:

• First, I want to officially welcome Jacob DeRossett to the Pisgah coaching staff. Jacob holds a CrossFit Level 2 coaching certificate, is a former affiliate owner, and has multiple years worth of CrossFit coaching background. He also has done personal training, virtual coaching, and currently specializes in kettlebell training and coaching. Jacob shadowed and led multiple classes over the last couple weeks, and comes highly recommended from former Pisgah co-owner Derrick Mason, and others. Jacob is on the schedule to lead classes on Tuesday and Thursday afternoons, and will lead all the sessions this weekend. Please make Jacob feel welcome as we integrate him into our community. Welcome, Coach Jacob!

• Final reminder about Coach Mark’s snatch clinic happening Monday night, 6:30. All levels welcome and encouraged to attend! Please RSVP on the site or app to let Mark best prepare for the session. Thanks!

• Found this great slow-motion clean and jerk video I wanted to share. We’ll be doing plenty of cleans this week! Slow-Motion Clean and Jerk

• We’re starting the week with a 5RM Back Squat test and an old-school CrossFit benchmark that we do a couple times/year….”Helen.” Two solid opportunities to see where we are, progress we have made, and learn more about what we can focus on moving forward.

Pisgah Kids: 3:45pm

Group Fitness Programming:

Skill: Squat Therapy/Remediation (bodyweight first, then back squat)

Strength:

Back Squat 15min to find 5RM

WOD:

“Helen”

3 rounds for time of:

Run, 400 m

21 Kettlebell Swings 53/35

12 Pull-ups

Mobility: Quads/Lower Half

Sunday, September 19

Reminder: Monday night Snatch workshop with Coach Mark 6:30pm

XT Strength 9a

Open Gym 10a

XT Strength Programming:

Hang Clean 4x5

Push Press 4x5

Front Squat 4x5

Deadlift 4x5

Weighted Planks 4x:45

Saturday, September 18

Reminder: Monday night Snatch workshop with Coach Mark 6:30pm

Saturday Schedule: Rebuild 8:30a, Community WOD 9:30a

Rebuild Programming:

A1) Shrimp Squat 4x10 (5/each leg) @3011

A2) Alternating Renegade Rows 4x10 @2020

B1) Kneeling Slasher to Halo 4x10

B2) Shoulder Scarecrow 4x10

If time: Kneeling KB Lift 4x5/each @2020

Community WOD Programming:

For time:

Complete the following with a partner. One working at a time while the other rests. Alternate as needed, but do not share movements:

Partner 1:

50 each of:

Box Jumps (24/20)

KB Swings (53/35)

Ab-Mat Situps

Deadlifts (155/115)

Burpees

Partner 2:

50 each of:

Pull-Ups

Overhead Lunges (45/25)

Hand-release Push-Ups

Wallballs (20/14)

Double Unders (100 singles)

Buy-in and Cash-out: 400m partner odd object run. Teams run together, one athlete holding odd object (bumper plate, dball, medball, etc.).

Friday, September 17

Weekend Schedule:

Saturday - Rebuild 8:30a, Community WOD 9:30a (all are welcome, no cost for non-members! Back to partner WOD this week…)

Sunday - XT Strength 9a, Open Gym 10a

Friday Group Fitness Programming:

Skill: Kipping Pull-Ups

Gymnastics Strength (14 of 20)

Pull-Up:

Toe-Spot Strict 5x6 (if you have any strict pull-ups, do those first. If/when you hit failure, use the toe spot for the remaining reps.)

Chin-Over-Bar Hold Accumulate :45

Banded Single Arm Lat Pulldowns 3x8R/8L

Muscle-Up:

Top Ring Transitions 3x10 (complete 5-10 strict ring dips after 10th transition)

Hollow Hold Accumulate :90

Chest-to-Ring Strict Pull-Ups 5x6 (If you have any chest-to-rings, do those. If you hit failure before 6 reps, use ring to chin pull-ups and/or strict chest to bar or chin over bar pull-ups to make up the difference. Use false grip when on the rings.)

WOD:

For time:

40/30 Assault bike calories

40 burpee pull-ups

Mobility: Banded shoulders

Thursday, September 16

Next Monday, September 20, we’re excited to start offering long-form skill session/workshops led by Coach Mark. We’re starting next week with a Snatch clinic, and Mark will focus on a different movement each week. We’re excited to spend more time on movements that require longer, more technical development. No WOD, just skills, drills, maybe some strength work. 6:30pm. Free for members. Non-members $20. Sessions will start at 6:30pm and run for 1 hour. Signups on the app or website per usual! We’ll cap at 14.

Monday, 9/27: Clean and Jerk

Monday, 10/4: TBA. Let us know what you’d like here!

Monday, 10/11: TBA. Let us know what you’d like here!

Thursday:

Group Fitness: 6:30a, 7:30a, 12p

Open Gym: 4:30p

Rebuild: 5:30p

Group Fitness Programming:

Skill: Split Jerk

Strength:

1x (1 Pause Split Jerk + 1 Split Jerk)

1x (1 Pause Split Jerk + 1 Split Jerk)

1x (1 Pause Split Jerk + 1 Split Jerk)

Then:

1 Split Jerk EMOM for 5:00 (heaviest)

WOD:

For time:

21 KB Swings (53/35) Rx+: 70/53

21 Hand-release push-ups

1 Post Run

15 KB Swings

15 HRPU

1 Post Run

9 KB

9 HRPU

1 Post Run

Mobility: Couch/Shoulders

Rebuild:

A1) Dual KB Front Squat x 12-16 @20x1

A2) Landmine 180 Twists x 12-16

B1) Dual KB Front Rack Step Down x 12-16 @2020

B2) Dual DB bicep curl and press x 12-16

Wednesday, September 15

Pisgah Kids: 3:45p

Skill: Double Unders

WODA: 8:00 clock

800m Run, in remaining time AMRAP of:

30 Double Unders (60 singles)

15 Thrusters 75/55

Rest 4:00

WODB: 8:00 clock

800m Run, in remaining time AMRAP of:

30 Double Unders (60 singles)

15 Overhead Squats 75/55

Strength (after WOD):

For Quality:

4 Rounds

6 weighted abmat sit-ups (heaviest weight)

12 weighted abmat sit-ups (lighter weight)

15 abmat situps (no weight)

Mobility: hamstrings/calves

Tuesday, September 14

Group Fitness: 6:30a, 7:30a, 4:30p

Rebuild: 12pm

XT: 5:30pm

Group Fitness Programming:

Skill: Handstand Hold/Push-Ups

Strength: Gymnastics Strength (Day 13 of 20)

Pull-Up:

Hollow Hold 3x:20 (feeling stronger? Push these holds to :25 or :30 each!)

Banded Strict Pull-Up 3x8 (if you have any strict pull-ups, do those first. If/when you hit failure, use the band for the remaining reps. Be extra intentional not to bounce in bottom of movement.)

Ring Rows 4x 6-8 (make these HARD. You should be getting slightly flatter with these, increasing the intensity of each rep)

Muscle-Up:

False Grip Active Ring Hold 3xME (compare to days 4, 7, and 10!)

Feet elevated Ring Rows 3x5

Banded Lat Pressdowns 3x12

WOD:

AMRAP 10

15/12 Row Calories

3 Power Clean (115/85) Rx+: 135/95

15/12 Row Calories

6 Power Clean

…repeat the row and increase the clean reps by 3 until the AMRAP ends.

 Mobility: hip flexors/IT

Rebuild

A1) Single Arm KB OHS x6/each @3011

A2) Deficit Landmine Single Leg RDL x6/each @3011

B1) Barbell Prone Row x12-15 @2020

B2) Alternating DB Strict Press x 12-16 @ 30x1

 If time: Cosmonaut Situps (3x10/each), Russian Twists 3x20

XT Strength:

Hang Power Snatch: 3x5 (these will be Cleans for athletes that came to Group Fitness on Monday)

Overhead Squat 3x5

Back Squat 3x5

Single leg “box” jump 3x5/each

If time: Cosmonaut Situps (3x10/each), Russian Twists 3x20

Monday, September 13

Hi all, hope you enjoyed the incredible weather this weekend! We’re excited about this week for a few reasons.

1. Coach Mark returns from a 3-week vacation and will be resuming coaching on Tuesday morning. And….Mark will be coaching a larger class load moving forward than pre-vacation, so we’re very excited to have the chance to learn from Mark more. Of my many years in CrossFit, he’s one of the best coaches I’ve had the chance to be around, so we’re lucky to have him.

2. Many of you by now have met Coach Jacob Derossett. Jacob is relatively new to Asheville (from Bowling Green, KY), a former CrossFit affiliate owner, and veteran coach. Jacob has been shadowing classes this past week and led most of Sunday’s XT Strength class. He’ll be leading the Tuesday 4:30pm class as we work on potentially on-boarding Jacob to a staff position with us. If you haven’t yet, come meet Jacob and take a class with him!

3. Lastly, I’m thrilled that Hayette has been helping with the Tuesday evening XT Strength class at 5:30pm. Hayette has earned CrossFit and CSCS certs and used to lead many classes back in the day at then-CrossFit Pisgah. She’s been a huge help on Tuesday nights and is now taking the lead on that class. Definitely come by and take the Tuesday night XT class if you haven’t had a chance yet!

4. I hit a roadblock with our merch, but am pursuing another option. With the added coaching help coming online this week, I hope to make a big push on this. Apologies for the delay!

Normal week ahead schedule-wise…

Pisgah Kids 3:45pm

Group Fitness Programming:

Skill/Strength:

Hang Power Snatch 3-3-3 (Beginners, we’re staying LIGHT and using this as a longer skill session. Intermediate/Advanced: we’ll push the weight here assuming solid technique)

Low Hang Power Snatch 2-2-2

Power Snatch 1-1-1

Hang Power Snatches- knee level

Low Hang Power Snatches- shin level

Complete sets every 1:30 for 13:30.

WOD:

4 Rounds for Time (30:00 Cap)

400m Run

16 Air Squats (Rx+ Alternating Pistols)

12 TTB (V-Ups)

10 Bar Facing Burpee (Burpees)

8 Snatches (95/65) (Rx+: 135/95)

Mobility:

Foam Roll

Sunday, September 12

XT Strength 9A, Open Gym 10A

XT Strength:

DB Romanian Dead Lift 3x12

KB Swing (American) 3x24

Goblet Squat 3x15

Alt Jump Lunges 3x10

Cash-Out: Turkish Getups 10x1 Alternating

Saturday, September 11

Hey, all. It’s September 11, the 20th anniversary of the 9/11 attacks. I’ve linked a pretty remarkable, non-political piece of journalism about that awful morning. Click the link, then the .pdf icon to access, if you care to read it.

“The Falling Man” - Tom Junod - Esquire Magazine

I’m grateful that we’re in Asheville together and we have this gym community. We have the opportunity, and responsibility, to create something positive and powerful each class, each day. This is how we change the world! Hopefully, we live today in a way that honors those that lost their lives that morning.

So, here we go…today:

Rebuild 8:30, Community WOD 9:30

ReBuild Programming:

A1) Dual KB Hollow Flutter Kicks 3x:33

A2) Dual KB Cross Body Carry 3x50m

B1) SA DB Torso Row 3x6-8/each

B2) DB Overhead Tricep Ext 3x10-12

If Time: Side Planks 3x:30/each

Community WOD Programming:

Beer City Beatdown - WOD3

3-person teams

4 Rounds for time

Team 400m run (all members together)

50 Front Squat (135/95)

40/30 Row Cal

• One athlete working on front squats, another on rower. Teams can rotate athletes on/off any movement at any time.

BCB - WOD2

AMRAP 12

7 C2B Pull-Ups (Pull-Ups to Ring Row)

7 HSPU (Shoulder to Overhead 115/65)

7 Hang Clean 155/105 (115/65)

Max Cal Bike

• One athlete will complete a round while another is on bike. Athlete must complete the pull-ups/HSPU/Hang Clean round before rotating off. Teams will have 2 scores, a score for reps completed in the AMRAP and another for bike calories. Teams can rotate on the bike as often as they’d like.