WOD - Class Programming
Tuesday, November 30
Announcing the Pisgah Playlist! Working on building a members-built Spotify playlist to play during classes. If you have a Spotify account, go to THIS LINK and add any song you'd like. We'll play the list from time to time during classes and WODs. The rules:
- Each member gets to add one song (for now). What's the one song you're always wanting to hear when the WOD gets rough? Add it in there!
- Please be mindful of content and language. An occasional cuss word...ok...but Rage's "Killing in the Name" wouldn't make the cut. Way too many F bombs!
- Otherwise, I'm excited (I think) to hear what ya'll come up with! Have fun...
- Rebuild option available all day in lieu of WOD (programming below)
- Social this Friday night! Battle of the Boxes 6-9pm.
- XT Strength 5:30pm (programming below)
Strength Rx:
Every 1 min for 12 mins, alternating between:
20 Wall Facing Handstand Marches
4 Wall Walks
6-8 False Grip Ring Pull-ups
8-12 Ring Dips
Strength Scaled:
Every 1 min for 12 mins, alternating between:
10 Scaled Ring Pull-ups
Low Ring Support Hold, 20 secs
30 Box Handstand Marches
Kick-to-Handstands, 40 secs
Rebuild:
3 rounds for quality of:
10 Heels Elevated Narrow Stance Squats @4011, pick load
Feet hip-width apart and toes forward, elevate heels 1-2 inches, use a barbell or hold dumbbells at sides and touch the head of the dumbbell to the ground outside the foot.
Rest 45 secs
20 Alternating Kettlebell Front Rack Lunges @2011, pick load
Rest 2 mins
WOD:
5 rounds, 3 mins each, for max reps of:
Row, 500 m (Bike if you were on rower yesterday)
max reps in remaining time Strict Handstand Push-ups (L-seated DB Press)
Rest 3 mins between each round.
XT Strength:
Shoulder Press 5x5
Snatch Balance 5x5
Broad Jumps (5 min to find 1RM)
KB Carry + Hold, 100 ft x 5, rest as needed
L sit/hang x:15-:20 (EMOM 8)
Tempo Pushups @31X1 – 5x8
Monday, November 29
"Willpower Isn't the Key to Success" - Outside Magazine
No Foundations this week. Restart next Monday.
Pisgah Kids 3:30pm (open gym), 3:45 (class)
Social this Friday night! Battle of the Boxes 6-9pm.
Group Fitness:
Skill:
Double Under or Toe to Bar practice (athlete choice)
Strength:
Front Squat 1x3 at 75% 1RM
Front Squat 1x2 at 80% 1RM
Front Squat 1x1 at 85% 1RM
Front Squat 1x1 at 90% 1RM
Front Squat 1x1 at 95% 1RM
Front Squat 1x3 at 90% 1RM
Complete sets every 2 mins for 12 mins.
WOD:
3 rounds for time of:
40/30 Assault Bike Calories
40 Double Unders (lateral parallette jump overs)
30 Thrusters, 45/35
20 Toes-to-bars (v-ups)
Sunday, November 28
XT Strength: 9a
E2M for 10:00:
Power Clean 3x5 (+2 W/U Sets)
E2M for 10:00:
Back Squat 3x5 (+2 W/U Sets)
E2M for 10:00:
Dumbbell Bench Press; 20X1 Tempo; 5x5
3RFQ:
8 KB Push Press
6 KB Front Squats
30sec Dual KB Rack Wall Sits
Saturday, November 27
"Good for Them" - An essay on healthy competition....(Mountain Tactical)
December Battle of the Boxes partner WOD and social - Next Friday evening, starting at 6pm! We hope you'll come to participate or just come hang out and socialize. If you want to participate with a partner, please complete THIS FORM. If you want to workout and don't have a partner, throw your name on the gym's whiteboard or just let us know. We'll hook you up with someone! This is a SUPER casual event. No judges, just for fun. We're also taking donations for our coaching development program as part of the event and holding a paleo/byob potluck for those that want to eat and/or share some food.
Rebuild: 8:30a
Community WOD: 9:30a
Rebuild:
A)
Every 2 mins for 12 mins, alternating between:
12 Alt KB Hang Snatch
6 L/6 R PVC Quadruped Y Raises @1215
B)
Seated DB Hammer Curls; 2020; 8-10reps; Rest 75sec
Lying DB Tricep Extensions; 2020; 8-10reps; Rest 75sec
DB Pull Over; 20X0; 10-14reps; Rest 75sec and back to 1
C)
Hollow Rocks or Hold: 30-60sec unbroken, rest 60-90sec
Ring Plank; 30-60sec unbroken; rest 60-90sec
Community WOD:
2-Person Partner workout
Run, 800 m (together) (Rx+: w/Sandbag or DBall)
-- then –
AMRAP of:
(Teams split work any way they choose)
50 Burpees
40 Box Jump Overs
30 Pistols (Air Squats)
20 Kettlebell Swings
10 DB Pull Throughs
At 25:00, the AMRAP ends, and teams finish with:
4 Post Runs (alternate reps) (Rx+: w/Sandbag or DBall)
Friday, November 26
Group Fitness: 9a and 12p
Open Gym: 10a-12p
Strength:
Every 2:30 for 10:00:
10 Ring Dips (Stationary)
WOD:
5 rounds, each round for time, of:
24/18 Assault Bike Calories
12 Kettlebell Deadlifts, 70/53
12 Kettlebell Walking Lunges, 70/53
Go every 4 mins.
Thursday, November 25
We’re closed today.
All of us at Pisgah want to thank you for being a part of the Pisgah community.
Enjoy the holiday!
Wednesday, November 24
No Kids or Foundations class today.
Pisgah Fitness is closed tomorrow for the Thanksgiving Holiday.
Friday: 9a and 12p Group Fitness classes. 10a-12p Open Gym.
Strength A:
2x3 Jump-to-Splits, pick load
60% 1RM Jerk
Barbell on your back the whole time, quickly move feet into the split position without any upward drive.
Strength B:
Take 20 mins to find Split Jerk 1RM.
WOD:
For time:
Row, 1000 m
50 Pull-ups (40 Lateral Box Jumps)
25 Shoulder-to-Overheads, 135/95 lbs (20 DB Push Press, pick load)
Tuesday, November 23
"The Great Fitness Scam" - Outside Magazine
Check out the Whole Life Challenge, scheduled to start in mid-January. This is an event we've done a few times back in the day at Pisgah, and it's been well-received. If you're looking for a fun and engaging system to build some new habits in the new year, I recommend it. Learn more at www.wholelifechallenge.com.
2nd Rebuild strength option available for all classes
XT Strength: 5:30pm (programming below)
Group Fitness:
Strength:
Every 1:30 for 18 mins, alternating between:
6 L/6 R Kettlebell Windmills, pick load
10 Tall Box Jumps
Plank Hold, 1 min
Horse Stance Hold, 1 min
5-6 L/5-6 R Kettlebell Windmills The height of the box you use doesn’t matter, the 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 55-60 secs to complete your 10 reps if done properly.
WOD:
5 rounds for time of:
15/10 Assault Bike Calories
12 Alternating Dumbbell Snatches, 50/35
XT Strength:
A)
E2M for 20:00:
1 Power Snatch + 3 Overhead Squats
B)
Every 1:30 for 18 mins, alternating between:
12 Weighted Glute Bridges
10 Tall Box Jumps
Prone Plank Hold, 1 min
Horse Stance Hold, 1 min
The height of the box you use doesn’t matter, the 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 55-60 secs to complete your 10 reps if done properly.
Monday, November 22
Few announcements to begin the week:
First, we’re very excited to announce Bruce Browder as our coaching development intern. You’ll see, or may have already seen, Bruce around the gym. He’ll be shadowing classes and learning more about CrossFit and the fitness coaching profession over the next weeks, as he prepares for his CrossFit Level 1 coaching certification. Please know your support and membership at Pisgah allow our development program to happen. Thank you!
Bruce’s bio and pic can be found HERE (scroll down to the staff info).
It’s a holiday week and we have some schedule changes:
No kids or Foundations class on Wednesday.
Closed all day Thursday.
Friday we’ll have 2 classes, one at 9a and another at 12p. We’ll hold an Open Gym session from 10a-12p.
Normal weekend schedule.
All of this is updated in real-time on our Schedule page. You can always check there.
It helps all of the time, but it will be especially critical to RSVP for classes and open gym sessions this week. I’m not sure how many people will opt to use the gym this week and I’ll seek to keep our costs down and try not to have coaches travel to the gym if people aren’t planning on coming over the holiday week. We’ll generally cancel any class or Open Gym session with 0 or 1 people signed up by an hour ahead of that class. If you’re signed up, we’ll reach out and make sure you know. If you’re not signed up, we have no idea to expect you, so please check the schedule before heading to the gym to make sure we’re offering the class. Bottom line, reserving your space in classes/open gym helps you and us!
Monday:
Foundations (Cleans): 6:30pm
Pisgah Kids: 3:30pm (Open Gym), 3:45 pm (Class)
Group Fitness:
Skill:
Rope Clamp Practice (we didn’t get to this the other day!)
Strength:
-
WOD:
4 rounds for time of:
40 Air Squats
30 Kettlebell Swings, 53/35
20 Push-ups
10 Toes-to-bars (Hanging Knee Raises or V-Ups)
Run, 400 m
Sunday, November 21
XT Strength: 9a
Sotts Press 3x8
Deadlift 5-4-3-2-1
Hang Snatch 5-4-3-2-1
Single Leg Box Jump 3x6 (3/each)
Dragon Flags 3 x 5
Rower pike ups 3 x 5
Saturday, November 20
Rebuild: 8:30a
Community WOD: 9:30a
Rebuild:
A)
3 rounds for quality of:
8 Bulgarian Split Squats (4/each), pick load @32X1
Rest 1 min
20 Med Ball Hamstring Curls @2111
Rest 1 min
6 L/6 R Hollow Body Roll-to-Supermans
Rest 1 min
B)
3 rounds for quality of:
6 L Arm Suitcase Deadlifts, pick load @2111
L Arm Suitcase Carry, pick load, 100 ft
Rest 1 min
6 R Arm Suitcase Deadlifts, pick load
R Arm Suitcase Carry, pick load, 100 ft
Rest 1 min
Community WOD:
Today’s programming has 2 parts. Each part can be completed individually or as a 2-person team. If partnering, alternate movements throughout. For example, Athlete A would start with bike, while B rests. After the 1 min bike concludes, Athlete B would start pistol or goblet squats, A would rest. Athletes would alternate this way until all 3 rounds are complete.
Part 1:
3 rounds, 1 min per station, for max reps of:
Assault Bike Calorie
Rest 15 secs
Alternating Pistol Squat (Goblet)
Rest 15 secs
Push Press, 95/65 lbs (Rx+: 115/75)
Rest 15 secs
Strict Pull-up (Ring Rows)
Rest 15 secs
Dumbbell Box Step Over, 35/25 lbs, 24/20 in
Rest 1 min
5:00 rest between Parts 1 and 2.
Part 2:
Every 1 min for 12 mins, alternating between:
Shuttle Runs, 10 m
V-ups
Alternating Jumping Lunges
Friday, November 19
Skill:
Rope clamp practice
Strength:
15 min to find heavy 1-rep Front Squat
WOD:
4 rounds, 4 mins each, for max reps of:
Row, 500/400 m
15 Hand Release Push-ups
max reps in remaining time Hang Squat Snatches, 85/55 lbs (Rx+: 115/75)
Rest 1 min between each round.
Thursday, November 18
2nd Rebuild strength option available all day in lieu of WOD.
Strength:
Every 1:30 for 24 mins, alternating between:
max rep Strict Pull-ups, 1 min
12 Kettlebell Goblet Kang Squats, pick load
5 Bat Wing Extensions @3333
10 Zottman Curls, pick load @3030
Rebuild:
3 RFQ
12 Alternating SA Kettlebell Clusters, pick load @21X1
10 Single Leg Weighted Box Step Downs @2111
WOD:
For time:
50/35 Assault Bike Calories
30 Ground-to-Overheads, 115/75 lbs (Scaled: 95/65)
30 Pull-ups (Ring Rows)
Time cap: 10 mins
Wednesday, November 17
Foundations: 6:30pm (Snatch session)
Pisgah Kids: 3:30pm (open gym), 3:45pm (class)
Skill:
Row Fundamentals
Strength:
3 Jump-to-Splits, pick load Every 2 mins for 6 mins.
60% 1RM Jerk Barbell on your back the whole time, quickly move feet into the split position without any upward drive.
Split Jerk 1x2 at 70% 1RM
Split Jerk 1x2 at 70% 1RM
Split Jerk 1x2 at 70% 1RM
Split Jerk 1x2 at 70% 1RM
Split Jerk 1x2 at 75% 1RM
Split Jerk 1x2 at 75% 1RM
Split Jerk 1x2 at 75% 1RM
Rest as needed between sets.
Complete sets every 2 mins for 14 mins.
WOD:
Row 2k Time Trial (PR Day!)
Tuesday, November 16
XT Strength: 5:30pm (programming below)
2nd Rebuild strength option is available all day (in lieu of WOD).
Group Fitness:
Strength:
Every 1:30 for 18 mins, alternating between:
10 L Arm Landmine Press, pick load @21X1
10 R Arm Landmine Press, pick load
Front Body Line, 1 min (accumulate)
Kettlebell Farmers Carry, pick load, 100 ft (heavy!)
Rebuild option (replaces WOD):
3 RFQ
10 L-Seated DB Press @21X1
15 Stationary Dips @2111
10 Tempo Push-Ups (Incline) @ 3111
WOD:
3 rounds for time of:
Run, 400 m
9 Strict Handstand Push-ups (L-Seated DB Press)
15 Ring Dips (Stationary Dips)
21 Push-ups (Incline Push-ups)
XT Strength:
Shoulder Press 5-4-3-2-1
Cosmonaut Sit-ups 3 x 10 (5/each)
Bench Press 5-4-3-2-1
Bench Taps 3 x 20 (10/each)
SA KB Swing 3 x 20 (10/each)
½ Kneeling Pallof Press 3 x 20 (10/each)
Monday, November 15
Goals Program: We’re very excited to roll out our goals program today. We’ve built this process after drawing from some other programs doing similar work, and are so looking forward to getting started. If you would like a structured, research-based process that allows you to collaborate with, and receive support from, Pisgah Fitness as you pursue your goal(s), this is for you. Participation is optional, and it requires some time and thought in the planning stages. To learn more and/or get started, go to pisgahfitness.com/goals.
Here is the process:
Complete the online goal-setting planning document. Give yourself time to complete this and put some thought into it. This document will be the focus of our consultation.
Schedule a free 30-minute goal review with a Pisgah coach. We’ll help you refine your process, set benchmarks, and help you stay accountable.
That’s it! Time to get started. We’re focusing on ONE GOAL for each 12-week period, broken down into four 3-week subgoals. At the end of 12-weeks, we restart the process.
This will be exciting work for us coaches and is new territory for us. Please give us feedback throughout the process so we can refine and improve it. Let’s do this!
A heads-up on our Thanksgiving schedule:
Wed., 11/24: No kids or Foundations classes, otherwise normal day.
Thur., 11/25: Closed all day. No classes.
Fri., 11/26: 2 Group Fitness classes, one at 9a and one at 12p.
Sat., 11/27 and Sun., 11/28: Normal weekend schedule
Monday:
Foundations: 6:30pm
Pisgah Kids: 3:30pm (open gym), 3:45pm (class)
Group Fitness:
Skill:
Clean sweeps x5
Pocket cleans x5
High pulls x5
Strength:
15 min to find heavy Clean
WOD:
15-12-9-6-3 reps, for time of:
Power Clean, 135/95 lbs
Bar Facing Burpee
Scaling: This is a fast burner. Choose a weight on the power clean that allows you to hold on for unbroken sets. Newer athletes should focus on proper mechanics. Push hard on the burpees.
Foundations:
W/U:
Jog 400
3x10: Air squat, DB Push Press, Samson Lunge
1 min: Hip swings
1 min: inchworm
Teach/Review:
Wall Ball
Thruster
KB Swing (Russian and American)
Strength: 7x2 Thruster (EMOM 7, Ascending weights)
WOD:
Buy-in: 2 Building Laps
15-12-9
Wallball
KB Swing
Cash Out: 2 Building Laps
Sunday, November 14
XT Strength: 9a
XT:
Deadlift 5x5
Hang Squat Snatch 5x5
Push Press 5x5
SL RDL 3x10 (5/each)
Hollow Rocks 5x:30
Diagonal Bounding 5x100ft
Saturday, November 13
Rebuild 8:30a
Community WOD 9:30a
Rebuild:
A)
Every 1 min for 15 mins, alternating between:
8 Dumbbell Bench Press, pick load @21X1
5 Cross Bench Pull Overs, pick load @4311
8 Hanging Knee Raises @21X1
8 L Arm Dumbbell Rows, pick load @21X1
8 R Arm Dumbbell Rows, pick load @21X1
B)
4 rounds for quality of:
10 Bulgarian Goat Bag Swings, pick load
10 L/10 R Single Arm Kettlebell Press, pick load
10 Alternating Reverse Goblet Lunges, pick load
10 Single Kettlebell Thrusters, pick load
Rest 2 mins
Single Kettlebell Thrusters- hands on horn
Community WOD:
WOD:
Rx+:
3 rounds for time of:
Run, 800 m
60 Power Snatches, 95/65 lbs
40 Overhead Squats, 95/65 lbs
20 Bar Facing Burpees
Complete in teams of 2. Partners may partition the repetitions however they choose, but only 1 partner may be working at a time– except on the run, which must be completed together.
Rx:
3 rounds for time of:
Run, 800 m
80 Kettlebell Swings, pick load
40 Goblet Squats, pick load
80 Kettlebell Swings, pick load
20 Burpees
Complete in teams of 2. Partners may partition the repetitions however they choose, but only 1 partner may be working at a time– except on the run, which must be completed together.
Friday, November 12
Remember, we have brought our Friday evening Group Fitness class back! They’ll meet at 5:30pm today.
Normal weekend schedule.
Saturday: Rebuild 8:30a, Community WOD 9:30a (w/ Coach Mark. Invite a friend!)
Sunday: XT Strength 9a
Group Fitness
W/U:
Pronated Grip Hang from Bar x As Many Seconds as Possible
Followed by… Two Sets:
Dragon Flags x 5
Table Turners x 10
Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)
Followed by… Supinated Grip Hang from Bar x As Many Seconds as Possible
Strength:
A)
4 Jump-to-Splits, pick load Every 2 mins for 4 mins.
Barbell on your back the whole time, quickly move feet into the split position without any upward drive.
B)
2 Pause Split Jerks, pick load Every 2 mins for 16 mins.
Set 1-2: 70% 1RM Split Jerk
Set 3-4: 75% 1RM Split Jerk
Set 5-6: 80% 1RM Split Jerk
Set 7-8: 85% 1RM Split Jerk
Pause 2 secs in the dip and 2 secs in the receiving position each rep.
WOD:
Complete as many rounds as possible in 12 mins of:
50 Double Unders (50 singles)
12 Toes-to-bars (Hanging Knee Raises)
6 Strict Pull-ups (DB Bent Over Rows)
Thursday, November 11
Today is Veteran’s Day. We will do a Hero WOD in all of our classes today.
Rebuild programming option below.
Larry
21-18-15-12-9-6-3 reps for time of:
Front squats
Bar-facing burpees
*200-m sandbag post run/carry after each round
♀ 75-lb. squat, 50-lb. sandbag
♂ 115-lb. squat, 80-lb. sandbag
U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.
Harris was posthumously awarded the Silver Star for his bravery in action. As stated in his letter of commendation: “When the squad's machine gunner was shot in the leg, Corporal Harris immediately moved from his covered position while still under heavy fire, with complete disregard for his own safety ... . Corporal Harris unhesitatingly picked up the wounded Marine and carried him to the medical evacuation site, once again exposing himself to effective enemy fire from multiple directions. As he moved through a vineyard while carrying the wounded Marine, Corporal Harris struck an improvised explosive device, absorbing the majority of the explosion with his body. Although his injuries would prove fatal, Corporal Harris ultimately saved the life of the wounded Marine.”
Harris is survived by his wife, Stacia Janice Harris, and his parents, Bruce and Lora Merriweather.
Rebuild:
3 RFQ for each segment below:
A)
Tempo Front Squat x 8-12 reps @ 32X1
Tempo Pushups (Incline Pushups) x 8-12 reps @ 32X1
B)
Alternating DB Curls x 12-16 reps @2111
Overhead Tricep Extensions x 12-16 reps @2111
C)
Good Mornings x 10 reps @ 2111
Banded Pull-Aparts x 20