WOD - Class Programming

Ben Williamson 10/20/21 Ben Williamson 10/20/21

Thursday, October 21

Rebuild: 5:30pm (programming below)

Group Fitness:

Skill:

Double Under Practice

Strength:

1x [ 1 High Hang Snatch + 1 Hang Snatch ], pick load Every 1:30 for 12 mins.

70-75% 1RM Snatch

Pause for 2 secs in the receiving position and ensure good weight distribution before standing with the weight. The goal is perfect reps. Focus on driving through the full foot, finishing extension, aggressive turnover and good weight distribution on receiving.

WOD:

As many reps as possible in 10 mins of:

10 Double Unders 1 Power Snatch, 115/75 lbs

20 Double Unders 2 Power Snatches, 115/75 lbs

30 Double Unders 3 Power Snatches, 115/75 lbs ...

Continue adding 10 Double Under reps and 1 Power Snatch rep each round until time expires.

Rebuild:

3-6-9-12-15-18
Russian KB Swing (HEAVY)

18-15-12-9-6-3
Goblet Squat with SAME KB as Swings

6x10
Weighted Hanging Tucks (DB Between Feet)

Single Arm Landmine Rows (5R/5L)

Ben Williamson 10/19/21 Ben Williamson 10/19/21

Wednesday, October 20

Ladies: Please know we have stashed some supplies (tampons, liners, scuncis) in the “new” bathroom, on the shelf where the extra toilet paper and paper towels live. If you ever need to access, please know those are there!

We have some Pisgah Gear logo t-shirts available for sale in the gym now. See a coach if you’d like one! $25.

The following message is from Coach Dana. He’s hosting a gathering this weekend at Otherside Hemp. It’s going to be awesome!

“Hey hey Fam! We are done with harvest and ready to celebrate all the things of the season with y’all! Come out to the Otherside Farm 10/23 for a night of festivities, family fun, music from Chalwa and other guests, games, fire, trick-or-treating and food amongst friends. Starts @3pm. Come as you are or in costume & please bring a dish to share, we will be providing goods from the grill. BYOB . There is a suggestion donation of $10 to help cover food and the band! If you can’t swing the loot, come anyway! If you can swing a little extra,that’s cool too! You can Venmo to @Dana-Rider ! Much love and see you soon❤️🕷🍄🍁👽👻🎃💀👹🤠🤡🤖👩🏻‍🎤👨🏻‍🎤🎃”

Group Fitness Programming:

Skill:

Handstand Practice (we didn’t get much time for this last week! Let’s try again…)

Strength:

5-5-5-5-5 Shoulder Press – E2M

WOD:

RX:

Complete as many rounds as possible in 12 mins of:

6 Strict Handstand Push-ups

9 Ring Dips

12 Alternating Dumbbell Snatches, 50/35 lbs

Scaled:

Complete as many rounds as possible in 12 mins of:

6 Stationary Dips

9 Push-ups

12 Alternating Dumbbell Snatches, pick load

Ben Williamson 10/18/21 Ben Williamson 10/18/21

Tuesday, October 19

So many October birthdays!! Happy birthday, ya’ll!

Chris Hennon 10/3

Josh Federman 10/8

Inga Steenbergen 10/16

David Ferrell 10/19

Laura McCreary 10/22

Coach Jacob 10/23

Trevor Reis 10/24

Havely Carsky 10/29

Rebuild: 12pm (programming below)

XT Strength: 5:30pm

Group Fitness:

Skill:

Strength:

Record your best Tempo Front Squat 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

Tempo- 42X1

Build to today's 3RM in 20 mins. As you build to this weight, perform singles or doubles at the tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it. Show control in the 4 sec descent, pause for 2 secs in the bottom position and explode straight up– no bounce out of the bottom.

WOD:

“Nitrous”

For time:

Row, 1000 m

50 Thrusters, 95/65 lbs

Rebuild:

A) 3 rounds for quality of:

5 L/5 R Front Rack Split Squats, pick load

Rest 1 min

5 L/5 R Rear Foot Elevated Dumbbell Romanian Deadlifts, pick load

Rest 1 min

B) 4 Rounds for quality

8 Weighted Tempo Pushups

25 Banded Overhead Tricep Extensions

XT Strength:

Record your best Tempo Front Squat 3 rep max lift. Only include the heaviest 3 rep, do not include sets prior to it.

Tempo- 42X1 Build to today's 3RM in 20 mins. As you build to this weight, perform singles or doubles at the tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it. Show control in the 4 sec descent, pause for 2 secs in the bottom position and explode straight up– no bounce out of the bottom.

4 rounds for quality:

6 Snatch Grip Romanian Deadlifts, pick load @4011

5 Tall Box Jumps

The height of box you use doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 secs to complete your 5 reps if done properly.

In remaining time, rounds for quality:

8 Weighted Tempo Pushups

25 Banded Overhead Tricep Extensions

Ben Williamson 10/17/21 Ben Williamson 10/17/21

Monday, October 18

Pisgah Kids: 3:45pm

Clean & Jerk Skill Session: 6:30pm (w/ Coach Ben)

Fundamentals: Begins Mon., Nov. 1

Internship: Details and link to application HERE

Attendance last week: 176 (our PR: 221)

New Pisgah member Ali Dolan works for Asheville Parks & Rec and wanted to share a cool volunteer opportunity. Take a look!

Want to help out your community while having fun?

Volunteer at the Haunted Castle on the Hill!!!

What: Haunted Castle on the Hill
Where: Stephens-Lee Community Center
30 George Washington Carver Ave.
When: October 29 - 3 - 10PM
October 30 - 5 - 10PM
Contact: Alic Wynn - 828-234-0227
awynn@ashevillenc.gov

Volunteers (15 years of age or older) for this event will help with the final stages of setting up for the haunted castle on the hill at Stephens-Lee Community Center, as well as be part of the Scare Crew. We provide costumes, make-up, and props to help you get into character!

Group Fitness Programming:

Skill: Rope Climb practice

Strength:

Overhead Squat 8-8-6-6-4-4

WOD:

5 rounds, 1 min per station, for max reps of:

Rope Climb (Rope Lowers)

Dumbbell Clean, 50/35 lbs (Rx+: 70/50)

Row Calorie

Rest 1 min

Ben Williamson 10/16/21 Ben Williamson 10/16/21

Sunday, October 17

XT Strength: 9a

3 rounds for quality of:

8 Deadlift

8 Bench Press

8 Back Squats

16 Plank Shoulder Taps

15 Good Mornings

6 Single Leg Box Jumps (3 each)

Ben Williamson 10/15/21 Ben Williamson 10/15/21

Saturday, October 16

Rebuild: 8:30a

Community WOD: 9:30a (programming below)

Rebuild:

3 Rounds for Quality (each segment):

A) Medball V-Ups x 10 reps

Turkish Get-Ups x 2 reps each side

B) Sumo Deadlift x 10 reps

Windshield Wipers x 20 reps

C) Farmers Press 3x16

Reverse Barbell Curl 3x10

Community WOD:

W/partner. Split work any way you would like.

3 rounds, each round for time, of:

50/35 Assault Bike Calories (Rx+: 60/40)

50 Double Unders (100 Singles) (Rx+:60)

30 Dumbbell Front Squats (Rx+: 40 reps, 50/35)

30 Dumbbell Push Press (Rx+: 40 reps, 50/35)

4 Post Runs or 6 Building Laps (alternating, one partner at a time) (Rx+: 4 Post Runs)

New round starts every 12 mins.

If you finish a round before 12 min is up, your team can use that time to rest before the next round begins.

Ben Williamson 10/14/21 Ben Williamson 10/14/21

Friday, October 15

Remember…different schedule today only.

5:30a, 6:30a, 12p (no 7:30a or AM Open Gym today).

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

Sunday: XT Strength 9a

Monday Night Skill Session: Clean and Jerk 6:30pm

Wow….so we did our strict pull-up retest on Wednesday. The results are pretty awesome!

Of the 11 athletes (6 female, 5 male) that we had data on from the baseline/Day 1 test to the end-of-program test, 11 of 11 improved. We had some huge improvements in a couple cases, but averaged 3 more strict pull-ups per athlete. This is great data, and while it shows that we worked together to implement and execute a successful program, it also shows the patience and work needed to really develop that type of strength. This was a 2-month program at 2 sessions/week. So, while we will now pivot away from this particular program to focus on other areas, we will continue to work gymnastics strength and conditioning into our programming. We may come back to this focus in the future, as we now know it was really successful! If you want to repeat the program on your own time, you have the programming and experience/knowledge now to do this (or reach out to me, I can send it to you!) Great job, ya’ll, working hard and making this happen! Keep it going…

Introducing “Foundations”:

Also, we’re excited to announce that we’re bringing back a program designed to onboard new athletes, as well as add development options for those with more experience. We’re calling it “Foundations.” We’ve had a large number of new athletes enter our community (awesome!) and we want to make sure we’re preparing everyone for a lifetime of safe, fun, and effective movement. We also want to give those with more experience opportunities to go back and revisit fundamental movement, as we all need to do regularly. Lastly, we want to give those looking for a lower-intensity, higher-teaching-focus CrossFit-type class an option. As of now, we’ll add these to Wednesday evenings at 6:30pm and combine them with our Monday evening skill sessions at 6:30pm. We will start the first week of November. Foundations is designed to run for 8 sessions each month, and will repeat each month. If you know of someone considering us and may be looking for a lower-intensity entry way into our Group Fitness and/or strength classes, please spread the word about Foundations!

September “Committed Club”

I figured out how to run a report with total class attendance for a month. I’m interested in really promoting class attendance (not performance) as our primary metric for success here at Pisgah. What matters most, more than programming, PR’s, and free coffee, is just coming and being here. If that happens, you get fitter, and we’re a better, stronger community.
So…congrats to these athletes that attended 15 or more classes in September!

Grant Sanford 36

Dr. Hingle McCringleberry 22 (aka Austin)

Jason Hendrix 21

Ann Thomasson 20

Lara Brockwell 20

Meg Libby 20

Josh Federman 19

David Ferrell 17

Jamie Sauer 17

Meghan McAdams 15

Group Fitness Programming:

Skill:

Snatch Balance

Sotts Press

Strength:

Squat Snatch 7x2 E2M - Ascending

WOD:

For time:

Row, 1000/850 m

30 Toes-to-bars (Rx+: 50 TTB)

30 Dumbbell Box Step Overs, 50/35 lbs, 20 in

Note: If you came in and did Thursday’s epic journey, you can come in and stay light and focus on technique on the snatches. If really sore, can do the following instead of the WOD above:

NOT for time:

1000/850m Row

30 Sit-Ups

30 bodyweight step-ups (20 in box)

Ben Williamson 10/13/21 Ben Williamson 10/13/21

Thursday, October 14

As many of you know, we sought a female coach recently and struggled to find one. We are serious about increasing access to our community and to CrossFit to all populations, as well as sharing resources and empowering people to impact others. We’re excited to announce that we’re rolling out a coaching/fitness professional internship, specifically targeting women and/or people of color, through Pisgah Fitness. Details of the program are HERE. Application is HERE. Our Instagram account is HERE with a post about it. If you know of someone that may be interested, please share!

Rebuild: 5:30pm (programming below)

Group Fitness:

No skill or strength today, team. We’ve got a long grinder today and will need the full class time to get it in. Don’t let the volume keep you away. Can always scale by reducing rounds, weights, etc. We’ll cap this…just come in, move, get better and stronger (physically and mentally). You got this.

Skill:

Strength:

WOD:

6 rounds for time of:

Run, 400 m

20 Burpees

20 Kettlebell Front Rack Walking Lunges, 53/35

Rebuild:

3 rounds for quality of:

7 Feet Elevated Supinated Ring Rows

7 Dumbbell Hammer Curls, pick load

7 Romanian Deadlifts, pick load

Feet Elevated Supinated Ring Rows- pause 1 sec at the top of each rep

3 rounds for quality of:

Narrow Grip Dumbbell Floor Press 12-12-12

Kettlebell Front Rack Walking Lunge 12-12-12

Ben Williamson 10/12/21 Ben Williamson 10/12/21

Wednesday, October 13

Friday, Ben is headed off to visit colleges with his daughter. Unfortunately, due to multiple staff commitments, we’ll need to make the following changes to the schedule Friday.
- 5:30a class will happen per usual.
- 7:30a will be cancelled. We will, however, be able to offer a 6:30a class that day. Hopefully, some of the 7:30 regulars can make that one!
- There will be no AM Open Gym on Friday.
- The 12p class will happen per usual.
- These changes are now active on Zen Planner. Thanks for working with us on this one!
BIG THANKS to everyone that filled out the member survey. We had 49 responses, which is a large segment of our community. We’re excited to break down the data and share it back to you very soon, with a plan of how we are looking at the next few months to few years at Pisgah. We’ll also take time to answer some questions posed. In all, it seems the overwhelming majority of you are pleased with where we are and are going. As always, thank you for being members of this community!

Wednesday Programming:

Skill:

Handstand Practice

Strength:

Strict Pull-Up Test!

We’re wrapping up our gymnastics strength program. This is a retest from Day 1, way back in early August.

Shoulder Press 4-4-4-4-4

Use the heaviest weight you can for each set.

Rest 2 mins between sets.

WOD:

3 rounds for time of:

30/20 Row Calories

15 Pull-ups (Rx+: Chest-to-Bar Pull-Ups, Scaled: Dual DB Bent Over Rows)

10 Handstand Push-ups (Rx+: Strict HSPU, Scaled: Dual DB Shoulder Press)

Ben Williamson 10/11/21 Ben Williamson 10/11/21

Tuesday, October 12

Rebuild: 12 pm (programming below)

XT Strength: 5:30pm (programming below)

Skill:

Split Jerk

Strength:

Clean & Jerk 2-2-1-1-1-1-1-1-1-1

Rest as needed between sets.

Complete sets every 2 mins for 20 mins.

Set 1-2: 1x2 at 70-75% 1RM

Set 3-4: 1x1 at 80-84% 1RM

Set 5-6: 1x1 at 85-90% 1RM

Set 7-8: 1x1 at 91-95% 1RM

Set 9-10: 1x1 at 96+% 1RM

If you’re feeling good, aim for a new PR!

WOD:

Teams of 2

6 rounds for time of:

20/15 Assault Bike Calories

Partner Plank Hold

Time cap: 24 mins

The team member on the Assault Bike cannot be working to accumulate calories unless their partner is holding a perfect prone plank position– hands separated in line with shoulders, body in a perfect line from ears to shoulders to hips to ankles.

Rebuild:

3 rounds for quality of:

15 Weighted Glute Bridges

Side Plank, L 45 secs/R 45 secs

3 rounds for quality of:

10 Dumbbell Push Press

10 Dumbbell Goblet Box Step-ups

XT Strength:

Dead Lift 5x5

Clean & Jerk 2-2-1-1-1-1-1-1-1-1

Rest as needed between sets.

Complete sets every 2 mins for 20 mins.

Set 1-2: 1x2 at 70-75% 1RM

Set 3-4: 1x1 at 80-84% 1RM

Set 5-6: 1x1 at 85-90% 1RM

Set 7-8: 1x1 at 91-95% 1RM

Set 9-10: 1x1 at 96+% 1RM

If you’re feeling good, aim for a new PR!

3 rounds for quality of:

15 Weighted Glute Bridges

Side Plank, L 45 secs/R 45 secs

Ben Williamson 10/10/21 Ben Williamson 10/10/21

Monday, October 11

“Caught Adrift” by Rob Shaul

“Why Use a Training Log” - CrossFit Journal (2011). This is dated, but may nudge some of you to start tracking your data, which we recommend as a way to support progress, highlight strengths and weaknesses, and best use your time in the gym.

Last day for member survey. We’re pulling it down tonight. Click HERE if you haven’t yet. Please and thanks!

Snatch Clinic/Practice tonight with Coach Mark! 6:30pm

Beginning this Thursday, we’re changing the 4:30pm Open Gym into a Group Fitness/WOD class. We’ll keep Rebuild at 5:30pm for now, but hopefully this allows an afternoon option for those that prefer the Group Fitness class.

Pisgah Kids: 3:45pm

Skill:

Strength:

Gymnastics Strength (19 of 20)

Pull-Up:

5 Toe Spot Strict Pull-up + Negatives: Every 2 mins for 10 mins.

Negative = 3 secs Your final pull-ups before your strict pull-up retest on Day 20. Initiate each pull with your lats and hold the top for 1 sec each. If not already scheduled, consider taking a rest day tomorrow before attempting your strict pull-up retest.

Single Arm Dumbbell Bent Over Row 24-24-24-24

Use the heaviest weight you can for each set. Rest as needed between sets. 4x10-12 L/10-12 R Same reps as Day 11. Increase the load if possible. Your goal is to make contact with the dumbbell between your rib cage and hip. Squeeze the shoulder blade at the top of the pull. Bonus points if you can hold the DB at the top of the pull for 1 sec each time.

Muscle-Up:

Banded Single Arm Lat Pull Downs 3x20

Rest as needed between sets. 3x10 L/10 R Use a lighter band for these today and focus on really driving the elbow down. Rib cage stays down and brace tight throughout.

Band Tricep Extensions 3x20 Rest as needed between sets.

Use a lighter band on these sets and focus on full lockout.

WOD:

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Kettlebell Swing, 53/35

Goblet Squat, 53/35

Push-up

Ben Williamson 10/9/21 Ben Williamson 10/9/21

Sunday, October 10

Member Survey HERE

XT Strength: 9a

Bench Press 10-10-8-8-6-6

Hang Power Clean & Push Jerk 3-3-3-3-3-3-3

2 sets (if time):

10 L/10 R Single-Arm Dumbbell Rows

8 Romanian Deadlifts

Ben Williamson 10/8/21 Ben Williamson 10/8/21

Saturday, October 9

Member Survey HERE

We’re closed today for Beer City Beatdown. XT Strength tomorrow at 9a.

As we head over to Summit CrossFit to support this competition, I’m reminded of this quote…

“I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious.” - Vince Lombardi

Ben Williamson 10/7/21 Ben Williamson 10/7/21

Friday, October 8

Member Survey HERE

We’re closed tomorrow for Beer City Beatdown. Good luck Grant and Leanna!

Sunday schedule is changing a little. We’re dropping the Open Gym on Sundays and will just have XT Strength at 9a.

New Merch! THIS is a reprint of a classic shirt from our CrossFit Pisgah days. We’ll be bringing back more of the old-school designs in the coming days. Deadheads unite!

Group Fitness Programming:

Warm-Up/Skill A: Row Fundamentals/Review

Skill B: Back Squat

Strength:

Back Squat 1x5 at 70% 1RM

Back Squat 1x3 at 80% 1RM

Back Squat 1x1 at 90% 1RM

Back Squat 1x3 at 85% 1RM

Back Squat 1x5 at 80% 1RM

Back Squat 1x8 at 75% 1RM

Complete sets every 2:30 for 15 mins.

WOD:

For time:

40 Row Calories (Rx+: 50)

40 Wall Balls, pick load (Rx+: 50)

40 Toes-to-bars (Rx+:50)

40 Wall Balls, pick load (Rx+: 50)

40 Row Calories (Rx+: 50)

Mobility: Quads/Hamstrings

Ben Williamson 10/6/21 Ben Williamson 10/6/21

Thursday, October 7

Member Survey HERE: Please complete before Monday. Thanks!

Reminder: We’re closed Saturday for Beer City Beatdown.

We’re excited to announce Mute Sports is coming on Monday, November 9 to restock our jump rope collection and lead a jump rope clinic in our classes. Help us promote! FB Event Page here.

PF Member Micah Pulleyn is helping organize volunteers for an exciting event designed to promote diversity in the Outdoor industry. The link to learn more about the event is HERE. The volunteer sign-up link is HERE.

Rebuild: 5:30p (programming below)

Skill:

Clean and Jerk

Strength:

2 Clean & Jerks, 85% 1RM Every 1:30 for 6 mins.

1.1, rest 5-10 secs between singles

WOD:

For time:

40/30 Assault Bike Calories

20 Power Cleans, 135/95 lbs

40 Box Jump Overs, 24/20 in

Rebuild:

Every 1:30 for 18 mins, alternating between:

14-16 Dumbbell Death Marches @3011

12 Single Leg Hip Extensions (6/each) @2111

Hollow Body Hold, 1 min

12 Seated Dumbbell Press @2111

3 rounds for quality of:

10 Tempo Push-ups @31X1

20 Banded Tricep Extensions

20 Alt DB Curls @31X1

Ben Williamson 10/5/21 Ben Williamson 10/5/21

Wednesday, October 6

We’ve already received lots of great feedback on our Member Survey. THANK YOU to those that have already taken time to complete. It’s awesome. If you haven’t had time yet, please complete the survey HERE. It will be up through the weekend.

Reminder: We’re closed Saturday for Beer City Beatdown.

Also…DOT has begun a project on the Bowen Bridge and will occasionally be using our front parking lot to access the bridge with heavy equipment. This will take a couple of months. It won’t change anything we do, just wanted to make you aware. Please be conscious when working in the front parking lot or heading out on runs!

Check out this article in the most recent Bitter Southerner from PF member Jay Moye!

Pisgah Kids: 3:45p

Skill:

Strength:

Gymnastics Strength (18 of 20)

Pull-Up:

Active Bar Hang 3x 40 secs Rest 1 min between sets.

5 more seconds each set than last time. Press down. Stay hollow. Compare to Day 10's 35 sec sets.

Feet Elevated Ring Rows 4x8 Rest as needed between sets.

4x6-8 reps Hips to rings! Press down and use a higher box for greater difficulty.

Muscle-Up:

False Grip Ring Rows 3x10 Rest as needed between sets.

This drill is focusing on your pulling strength with a false grip. Treat it like a standard ring row but maintain a strong false grip throughout.

Banded Seated (or Toe Spot) Ring Muscle-Up 3xMax Reps (NTE 20 reps)

WOD:

5 rounds, each round for time, of:

Run, 400 m

12 Strict Pull-ups

24 Push-ups (Incline push-ups)

Go every 5 mins.

Ben Williamson 10/4/21 Ben Williamson 10/4/21

Tuesday, October 5

Happy Tuesday…

Yesterday marked 4 months since the gym’s ownership transition. In that time, much has happened and we are asking for your help. We have designed a survey in the hopes of getting your feedback on Pisgah’s direction and future. Please take time this week to complete THIS ONLINE SURVEY. Couple things:
- The survey can be anonymous. There is an optional line to insert your name, but you don’t have to do this.
- We’ve placed a comment box after most questions. Feel free to expand on any topic in those boxes if you’d like!
- We’ll leave the survey online for a week. Hopefully, that will give folks enough time to respond.
- As always, Pisgah is about its people. This is an invaluable opportunity for us to check in with you and find out how we’re doing. Thank you for taking the time to participate.

Rebuild: 12pm (programming below)

XT Strength: 5:30pm (programming below)

Group Fitness Programming:

Skill:

Double Under Practice

Strength:

Push Press 6-6-6-6-6

Use the heaviest weight you can for each set.

Rest 2 mins between sets.

5x5-6 reps @ 11X2

Note the tempo– you must pause for 1 sec in the front rack position between every lift, then pause 2 full secs with the load overhead before re-racking the weight. Use the first 2 sets to build to a relatively heavy load and perform the final 3 sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.

WOD:

Complete as many rounds as possible in 12 mins of:

40 Double Unders (80 Single Unders)

20 Alternating Dumbbell Snatches, 55/35 lbs

Single Arm Dumbbell Overhead Walking Lunge, 55/35 lbs, L 40 ft/R 40 ft

Mobility:

Hips/Shoulders

Rebuild:

3 rounds for quality of:

20 Half Kneeling Single Arm Landmine Press @2111

Rest 1 min

Side Plank, 1:30 (:45/each)

Rest 1 min

3 rounds for quality of:

10 Alternating DB Snatch

20 Single Arm DB Overhead Walking Lunge (10R/10L)

20 Banded Pull Aparts

XT Strength Programming:

Push Press 6-6-6-6-6

Use the heaviest weight you can for each set.

Rest 2 mins between sets.

5x5-6 reps @ 11X2

(If combining XT and Group Fitness, can replace Push Press with Olympic Lift practice)

3 rounds for quality of:

10 DB Front Squat

Rest 1 min

Side Plank, 1:30 (:45/each)

Rest 1 min

If time, 3 supersets:

5 single box jumps for height

5 single broad jumps for distance

Ben Williamson 10/3/21 Ben Williamson 10/3/21

Monday, October 4

It’s a new week! Folks have been working HARD. Was great to see some PR’s in the gym last week. Love the extra strength work happening in Rebuild, XT, and Open Gym. Keep it up, ya’ll.

Couple announcements:

Thanks Hayette for painting the old bathroom!
Coach Jacob is leading a kettlebell workshop tonight (Monday) at 6:30pm. Come learn technique and upgrade your skill with kettlebells. Would be a great complement to the 5:30pm class! All skill levels welcome and encouraged.
We will be closed this coming Saturday, October 9, as the staff will be working at Beer City Beatdown. We’ll be back on Sunday, the 10th, per usual.
Mark still looking for help for Saturday’s event. If you can support, please contact him!
Pisgah Kids 3:45pm

Group Fitness Programming:

Strength:

E2M - Deadlift 5-3-2-1-3-3

Use the heaviest weight you can for each set.

Complete with PERFECT posture and mechanics @ 20X0 tempo.

Set 1: 50% of possible 3RM

Set 2: 75% of possible 3RM

Set 3: 85% of possible 3RM

Set 4: 90-95% of possible 3RM

Set 5: Test 3RM

Set 6 (optional): Exceed set 5 weight for 3RM

WOD:

For 3 cycles:

AMRAP in 2 mins of:

5 Burpees Over Bar (Burpees)

5 Ground-to-Overheads, 115/85 lbs (15 KB Swings)

Rest 2 mins between each cycle.

For each cycle continue the AMRAP.

Athletes will have one cumulative score at end of 3 cycles (not a score for each cycle).

Mobility:

Top to bottom work

Ben Williamson 10/2/21 Ben Williamson 10/2/21

Sunday, October 2

XT Strength 9a, Open Gym 10a

XT Strength:

1 Cluster (squat clean > thruster), pick load Every 1 min for 10 mins.

Start at 60% of 1RM clean and jerk and steadily build from there to a moderately heavy for the day.

4 rounds for quality of:

20 Weighted Reverse Lunges, pick load

Plank Hold, 40 secs

60 Skater Jumps

Pisgah Gear HQ: Online Merch

Ben Williamson 10/1/21 Ben Williamson 10/1/21

Saturday, October 2

It’s the weekend. Let’s come together and do some positive and epic stuff this morning…

“Routine is the enemy.”

Rebuild:

A) For quality:

21 Sit-ups