Monday, December 20

Skill session tonight! Muscle-Ups with Mark (6:30pm)

Holiday Schedule:

Fri, 12/24: 7:30am and 12pm classes + Open Gym all morning

Sat., 12/25: Closed

Sun., 12/26: XT Strength 9a

Fri., 12/31: 7:30a, 12pm classes + Open Gym all morning

Sat., 1/1: Rebuild 8:30a, Community WOD 9:30a

Sun., 1/2: XT Strength 9a

Today’s words on being kind to yourself from Brad Stulberg @ Outside Magazine.

“Self Compassion

Old habits die hard, and you may very well relapse into unhealthy patterns. That’s OK.

But your reaction when this happens is critical. If you completely let yourself off the hook, you can expect a bad outcome. An inner voice that is overly harsh and judgmental is similarly unhelpful.

A study published in the Personal and Social Psychology Bulletin found that people who react to failure with self-compassion get back on the bandwagon much more swiftly than those who judge themselves excessively. That’s because if you judge yourself for messing up, you’re liable to feel guilt or shame, emotions that often drive more of the undesired behavior.

Self-compassion doesn’t come easily.

It’s an ongoing practice of giving yourself the benefit of the doubt. It’s not that you want to forfeit self-discipline—it’s that you want to marry it with kindness. When I mess up and catch myself being judgmental, I try to say something along the lines of: Oh, I’ve failed. Damn it. But of course I did, because change is hard. And then I get back to it. The less time and energy you spend beating yourself up today, the more time and energy you have to get going again tomorrow.”

Group Fitness

Skill:

Snatch Balance (light weight!)

Sotts Press (light weight!)

WOD:

Every 3 mins for 30 mins do:

Row, 500 m

3 Snatches, pick load

The goal is max load. Note the sum total amount of weight successfully lifted over the 10 rounds. Adjust the row distance as needed to allow approx. 1 min for snatches each round.

Sunday, December 19

XT Strength: 9a

A)

3 Overhead Squat

Every 2 mins for 20 mins.

Build over the course of the 10 sets to something heavy for today.

B) 

3RFQ:

Lateral “Box” Jumps x 8

Dragon Flags x 10-12

C)

3 RFQ:

SA KB OHS Lunge x 10-12 (5-6/each)

Diagonal Bounding x 50ft.

Saturday, December 18

Rebuild 8:30am, Community WOD 9:30am

Rebuild
 
A)

Every 2 mins for 24 mins, alternating between:

1 min. Kneeling Plate Half-Moon
1x [ 10 Double Kettlebell Push Press + Double Kettlebell Overhead Hold, 1 min ], pick load
12 Supinated Barbell Bent Over Rows, pick load @2111
15 Banded Straight Arm Lat Pull Downs @2020

B)

4 RFQ

5x Slasher (each side)
1 min. Turkish Get-Up (alternating)
15/15 Kneeling Founder
 
Community WOD
 
“12 Days of Christmas”

Notes:

- Can be done as a partner WOD (split work, AMRAP 25) or individually (one time through)
- Like the song "12 Days of Christmas," complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, 4-3-2-1, all the way to 12-11-10-9-8-7-6-5-4-3-2-1. 
- The WOD below has two options, one with barbell included and the other non-barbell. Both are tough!
- Feel free to wear your ugly sweaters, Christmas socks, bring some cookies, cider, eggnong, whatever...have fun with it! Be safe. See you there! 
 

• Option A (Barbell-Included)

  1- Muscle-up or C2B

  2- Box Jump

  3- Clean and Jerk

  4- Burpee

  5- TTB

  6- Front Squat

  7- Push Press

  8- Wall Ball

  9- Bike Calorie

  10- Row Calorie

  11- Thruster

  12- Snatch

  RX= 95/65

  
  Option B (Non-Barbell Option)

  1- Muscle-up or C2B

  2- Box Jump

  3- Slam Ball

  4- Burpee

  5- TTB

  6- Jumping Lunge

  7- Push-up

  8- Wall Ball

  9- Bike Calorie

  10- Row Calorie

  11- Squat

  12- Weighted Sit-up

  RX= 20/14

Friday, December 17

Just show up…love this excerpt from Outside Magazine:

“Mood Follows Action

For lots of people, the hardest part of any new habit is simply showing up and getting started.

It’s easy to get excited about doing the work. It’s easy to talk about doing the work. It’s easy to dream about doing the work. It’s hard to actually do it. A huge mantra that has helped me in my own fitness pursuits (and pretty much everything else in life, too) is that mood follows action. We think we need to feel great and be motivated to get started, but it’s actually the opposite. Showing up and getting started—even when we don’t feel like it—is what helps build motivation and positive moods.

Lots of my best workouts have been on days when I woke up with zero motivation. But I know myself, and the behavioral science, well enough to know the key is just getting started.”

It’s Friday!

Strength:

2 Clean & Jerks, pick load Every 2 mins for 24 mins.

Build to 85% 1RM over the course of the first 5-6 sets, and complete the final 6 sets at 85% 1RM.

WOD:

4 rounds for time of:

Run, 400 m

30 Walking Lunges

20 Sit-ups

Thursday, December 16

“Life is what happens when you’re busy making other plans.” - An essay by Rob Shaul (Mountain Tactical)

“12 Days of Christmas” WOD - Saturday, 9:30am

Rebuild option available all day.

Strength A:

Record your best Tempo Front Squat 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.

Tempo @ 32X1

Build to today’s 1RM.

Strength B:

Front Squat 1x max rep

Use the heaviest weight you can for the set.

Complete at your 1RM from A1. Perform these without any tempo prescription.

Rebuild Option:

3 rounds for quality of:

10 Dips  @31X1

Rest 1 min

40-50 Russian Twists

Rest 1 min

WOD:

Complete as many rounds as possible in 12 mins of:

20/15 Assault Bike Calories

10 Dips

5 Ground-to-Overheads, 135/95 lbs

Wednesday, December 15

“You are the average of the five people you spend the most time with.” - Jim Rohn

“12 Days of Christmas” WOD: Saturday 9:30am

Skill:

Kipping Pull-Ups

Strength:

Bench Press

10-8-6-4-2

WOD:

“Half Chelsea”

Every 1 min for 15 mins do:

10 Pull-ups

15 Push-ups

20 Air Squats

If you fall behind the clock, keep going for 15 mins and see how many rounds you can complete. Scaling: If you are unable to complete a round in 50 secs or less when fresh, reduce the reps.

Tuesday, December 14

Rebuild option available for each class.

XT Strength: 5:30 pm (programming below)

Strength:

3 rounds for quality of:

8 L/8 R Landmine Single Leg Romanian Deadlifts, pick load @3111

Rest 1 min

8 Seated Dumbbell Press, pick load @4112

Rest 1 min

40 Plank Shoulder Taps

Rest 1 min

Rebuild Option:

Every 1 min for 15 mins, alternating between:

10 Supine Ring Rows @2111

L Side Plank, 40 secs

R Side Plank, 40 secs

15 Reverse Snow Angels – slow and controlled

Hollow Rock, 40 secs

WOD:

For 3 rounds:

In 2 mins do:

Row, 250 m

max reps in remaining time:

Strict Handstand Push-ups (DB Push Press)

-- Rest 1 min –

In 2 mins do:

30/20 Assault Bike Calories

max reps in remaining time Burpee Box Jump Overs, 24/20 in

 Rest 1 min between each round.

 XT Strength:

A)

1x [ 1 Power Snatch + 1 Overhead Squat + 1 Power Snatch + 1 Overhead Squat ], pick load Every 3 mins for 21 mins.

Build in load.

B)

Back Squat 1x6 at 70% 1RM

Back Squat 1x6 at 80% 1RM

Back Squat 1x3 at 90% 1RM

Back Squat 1x2 at 95% 1RM

Back Squat 1xME at 85% 1RM

Rest as needed between sets.

*Set 5: 1xME at 85% 1RM (allow only one full breath cycle at the top of each rep)

Complete sets every 3 mins for 15 mins.

Monday, December 13

“12 Days of Christmas” WOD this Saturday during Community WOD! Everyone welcome.

Christmas Hours:

Fri., 12/24: 9am and 12p class

Sat., 12/25: Closed

Sun., 12/26: Normal 9a XT Strength class

As always, it will be super important for you to RSVP for classes during the week of Christmas and New Year’s. We’re happy to be open and keep classes rolling, but we may have many out of town traveling and I won’t ask a coach to drive up to the gym for classes with no RSVP’s. Use your Zen Planner app to let us know you’re coming and we’ll be stoked to meet you there!

Below is a blurb from the folks at Outside Magazine, reminding us of something we need to keep hearing…the power of community.

“By now you’ve probably noticed that I have a few little sayings to help remember the important elements to a healthy lifestyle. I’ve got another one: if you can help it, don’t go at it alone.

Studies show that everything including your body weight, fitness level, and whether you smoke is heavily determined by the people around you. One study found that up to 70 percent of your fitness may be explained by the people you train with. Other research shows that if you work with people who are internally driven, you’re more likely to end up the same way. Motivation is contagious.

Accountability is also bolstered by community. If you’ve made a commitment to another person or group, you’re more likely to stick with it. And if you don’t show up, you’ll usually still get a pat on the back and some love. That’s because everyone else in your community is undertaking the same challenge and knows just how hard it is. They get it. It’s a one-two punch: community keeps you from falling, and if you do fall, it picks you up.”

Pisgah Kids: 3:30 (open gym), 3:45 (class)

Group Fitness:

Skill:

Rope Climb and Double Under Practice

Strength:

Shoulder Press 5x5

WOD:

Complete as many rounds as possible in 20 mins of:

5 Burpees

1 Rope Climb, 15 ft (3 Rope Lowers)

30 Double Unders

Scaling: Athletes newer to the program should reduce the overall time of this workout and shoot to complete 5-7 rounds.

Sunday, December 12

XT Strength (9a):

Muscle Snatch 1-1-1-1-1, using heaviest weight per set

Power Snatch 1-1-1-1-1, using heaviest weight per set

Squat Snatch 1-1-1-1-1, using heaviest weight per set

Scaling: Most athletes will be able to do this workout as prescribed. This progression of snatch variations should prepare you well for the attempts at a 1 rep max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

3 RFQ:

Plank Walk x 30ft (15 out/15 back)

Weighted Reverse Lunge x 8

3 RFQ (if time):

Dragon Flags x 5

Banded Good Mornings x 10

Saturday, December 11

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

Rebuild:

A)

Every 1:30 for 18 mins, alternating between:

14-16 Dumbbell Death Marches @3011

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

Windshield Wipers, 1 min

12 SA Landmine Press @2111

B)

3 rounds for quality of:

10 Tempo Push-ups @31X1

20 Banded Tricep Extensions

20 Alt DB Curls @31X1

Community WOD:

AMRAP 30:

Post Run (Rx+: 400m run)

10 Burpees (Rx+: 10 Dumbbell Burpee Deadlifts)

10 Dumbbell Box Step Overs (Rx+: 10 Dumbbell Box Step Overs) 24/20 in

Complete in teams of 2, alternating each movement. Partner A runs 400 m; partner B performs 10 dumbbell burpee deadlifts; partner A performs 10 dumbbell box step overs; partner B runs 400 m; etc…

Friday, December 10

Strength:

Front Squat 1x3 at 70% 1RM

Front Squat 1x2 at 75% 1RM

Front Squat 1x1 at 80% 1RM

Front Squat 1x1 at 85% 1RM

Front Squat 1x1 at 90% 1RM

Front Squat 1xME at 80% 1RM

Complete sets every 2 mins for 12 mins.

WOD:

4 rounds, each round for time, of:

Row, 250 m

20 Front Squats, 95/65 lbs (Goblet Squats)

15 Toes-to-bars (Knee Raises or V-Ups)

Go every 5 mins.

Thursday, December 9

Rebuild option available all day.

Strength:

A1)

1 Clean & Jerk, pick load

Every 2 mins for 20 mins.

Build to today’s heavy single.

A2)

1 Clean & Jerk

Every 1:30 for 6 mins.

Complete at 90% of today's heavy single from A1.

WOD:

For time:

2 Post Runs (start and finish each post run at the building)

50 Alternating Dumbbell Snatches, 50/35

Rebuild:

A)    During Strength A

Every 1 min for 20 mins, alternating between:

6 Supinated Barbell Bent Over Rows, pick load  @2111

Hollow Rock, 45 secs

10 Dumbbell Z Press, pick load @2111

3 Jefferson Curls, pick load @4442

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.

B)    During WOD:

3 rounds for quality of:

Narrow Grip Dumbbell Floor Press 12-12-12 @2111

Kettlebell Front Rack Walking Lunge 12-12-12

Wednesday, December 8

Pisgah Kids: 3:30 (open gym), 3:45 (class)

Group Fitness:

Strength:

Every 2 mins for 18 mins, alternating between:

4-8 Muscle-ups (10-12 Supine Ring Rows @2111)

Handstand Walk, 75 ft (1 min Nose-To-Wall Handstand Hold)

L-Sit, 1 min

L-Sit and Handstand Hold- accumulate total time if you’re unable to maintain this position unbroken

WOD:

2 rounds for time of:

20/15 Assault Bike Calories

Run, 800 m

12 Strict Pull-ups

Tuesday, December 7

XT Strength: 5:30pm

Rebuild option available all day.

Skill:

Pistols Practice/Strength

Strength:

-

Rebuild today is built into the class WOD format. See Rebuild options in parentheses below.

WOD:

Every 1 min for 30 mins, alternating between:

Farmers Carry, pick load, 100 m

24 Jumping Lunges 10 L/10 R (Rebuild: :50 SL RDL @ 3111, focus on one side each minute)

20 Single Arm Kettlebell Push Press, pick load  (Rebuild @21X1)

20 Goblet Squats, pick load (Rebuild @31X1)

40 Double Unders   (Rebuild: Hollow Rock/Hold :20 on, :15 off, :10 on)

You should be able to complete each station in 45-50 secs. Please adjust the repetitions or distances to ensure that you’re falling under or within that range.

XT Strength:

A)

Back Squat 5-4-3-2-1

Shoulder Press 5-4-3-2-1

B)

3RFQ

Plank Shoulder Touches x20

Prone Plank on Rings (Accum. 1:00)

C)

3 x 50ft.

Diagonal Bounding

Monday, December 6

Wow, what an event on Friday night! So many of our Pisgah friends CRUSHED their workouts. So great to see so many others coming by to say hello and support. Of course, always great to welcome in so many from our local CrossFit community. Special thanks to Mark, Jacob, Bruce, Dana, and Hayette for their hard work setting up, planning, cooking, cleaning up, all of it. Was a good night...thank you!

Next special event:

"12 Days of Christmas" WOD - Saturday, December 18 (during Community WOD - 9:30am). This is an annual tradition for Pisgah. Come celebrate, wear your ugly sweater, do this WOD structured around the "12 Days" song. Always a community favorite. More details are forthcoming!

Monday Night Skill Session:

We've brought back our Monday night skill session with Coach Mark. He'll be focusing on Snatch tonight at 6:30, with in-depth instruction and a focused strength session. These are great opportunities for beginning and experienced athletes to advance their Olympic lifting skills.

Foundations:

We're now working with new members on a personal training model for their first month, which is more flexible with times and curriculum and putting our Foundations model aside. New members are still allowed to attend normal classes, and our personal training onboarding month doesn't cost any more than our normal rate. We're excited about moving forward with this setup for our new community members!

Winter Hours:

Shifting some classes moving forward...changes:

- 12pm class will now meet Mon, Wed, and Fri. 
- I've dropped Open Gym hours for the morning. However, there will often be coaches at Pisgah during mid-morning. If you need to come to work out during non-class times, please reach out so we can work to accommodate you.

A plug:

I've encouraged our members to use this platform as a vehicle to increase their network and plug various entities you're involved with. PF member Meg Libby has included a plug at the end of this email for her real estate business. Thanks, Meg!



Group Fitness

Strength:
 
Deadlift 8x3 at 85% 1RM
 
WOD:
 
Go every 4 mins:
Row: 4x 500 m, each for time



Meg's Info:

Hello Pisgah Fitness Family!

I am looking to help people like yourselves buy, sell, and invest in homes in the Asheville area.

I have helped several Pisgah members in 2021.

I offer advice on buying a home including market conditions, loans, and the home buying process.

I also assist potential sellers with neighborhood market analysis, comparison valuation ranges, and the home listing process.

In addition, I am a Certified Resort and Second Property Specialist! Bring on the long and short-term rentals!

I am happy to set up individual meetings or am available for group workshops.

I am a woman of integrity and humor. Buying or selling a home has never been this much FUN!

Ask Dave Ferrell or Jamie Sauer about their home buying experience with me!

I look forward to speaking with each of you about your real estate needs!

828-279-6866

megan.libby@kw.com

Sunday, December 5

XT Strength: 9a

A:

2 Hang Squat Cleans

Every 3 mins for 21 mins.

Build in load. Perform as singles.

B:

E2M for 10 (x2)

Overhead Squat 3x5 (+2 W/U)

Bench Press 3x5 (+2 W/U)

C:

:30on/:30off x 5

4-count flutter kicks

Saturday, December 4

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

Rebuild:

A)    4 RFQ:

1:00 Weighted Plank

10 Kneeling Plate Half-Moons (5/each)

Kneeling Founder (2 positions, :15 each)

B)    4 RFQ

Jane Fonda Complex (:20 each exercise x 4)

Shoulder Sweep x 5

Kneeling Curl to Press x 8-12

Community WOD:

w/ a partner. Split work any way you choose.

A: AMRAP 5

20 Dumbbell Walking Lunges

1 Building Lap

Rest 1:00

B: AMRAP 5

20 Double Unders (40 singles)

10 Air Squats

Rest 1 min

C: AMRAP 5

5 Dumbbell Beast Makers (L Row + Push-up + R Row + Squat Clean-to-Overhead)

10 Dumbbell Box Step Overs

Rest 1 min

D: AMRAP 5

5 Toes-to-bars (V-Ups)

10 Push-ups

Rest 1 min

E: 100 reps for time

Partner Medball sit-ups

Friday, December 3

“Battle of the Boxes” tonight! Come see us. Bring a chair if you want to sit and relax. Bring food or something to drink if you want to participate in the potluck. Minimally, we hope you’ll come and enjoy each other and to support the athletes during the workout. We have a group from Pisgah participating and it’s always inspiring to meet others from the community working hard and doing something so positive.

I always take pride in Pisgah hosting and participating in events, as I think it allows everyone else the opportunity to experience the community, positivity, and hospitality that you show each other every day. Thanks in advance for welcoming our guests, and making them feel at home!

• No 5:30 pm class tonight due to the event.

• Normal Sat/Sun weekend schedule. We hope you’ll invite a friend to our Community WOD tomorrow!

Group Fitness:

3 rounds for max reps of:

Row Calories, 4 mins (if you rowed Thursday, can run here)

Assault Bike Calories, 3 mins

Burpee Box Jump Overs, 24/20 in, 2 mins

Dumbbell Thrusters, 40/25 lbs, 1 min

Rest 5 mins

Thursday, December 2

Want to help us get Coach Bruce to his CrossFit Level 1 seminar and certification? Feel free to contribute at our new GoFundMe for that project. Link is HERE. Any amount helps. 100% of funds going to the Level 1 for Bruce. Thanks for considering!

November Committed Club

• Check out all these ninjas with 12 or more sessions in November. Nice work!

  David Ferrell 24

  Dr. Hingle McCringleberry 24

  Grant Sanford 24

  Lara Brockwell 23

  Lucas Ferry 23

  Ann Thomasson 22

  Josh Federman 22

  Tiffany Kinnaird 20

  Aaron Ryba 18

  Chris Sanford 18

  Jason Hendrix 17

  Jamie Sauer 16

  Meg Libby 15

  Steven Hendricks 15

  Teresa Warstler 14

  Jackson Zoeller 12

  Jay Moye 12

  Laura McCreary 12

  Nicole Langford 12

  Rachel Prouty 12

Spotify playlist update…I missed a button to allow people to add songs, but it’s fixed now. Use THIS LINK to add your “go to” workout jam.

Rebuild option available all day Thursday.

Group Fitness:

WOD:

Run or Row 5km TT

Rebuild:

A)

4 RFQ:

10 Weighted sit-ups @ 3111

:30 Side plank/each side

10 Slasher (5 each side)

B)

3 RFQ:

10 Renegade Rows

10 Goblet Squats @ 31X1

20 Russian Twist

Wednesday, December 1

Skill:

Kip Swings/Kipping Pull-Ups

Strength:

Deadlift 8x3 at 83% 1RM

Rest as needed between sets.

WOD:

Complete as many rounds as possible in 15 mins of:

20 Kettlebell Sumo Deadlifts, 32/24 kg

15 Step Down Box Jumps, 24/20 in (12 lateral box step overs)

10 Chest-to-bar Pull-ups (8 strict pull-ups or strict p/u scale)