WOD - Class Programming

Ben Williamson Ben Williamson

Tuesday, March 8

Rebuild option available for all classes
Pisgah Kids 3:30 PM
XT Strength 5:30 PM

Strength
 
Alt EMOM 18 mins: Back Squats, Hanging Med Ball Hamstring Curls, and Single-Arm Dumbbell Rows


Every 1:30 for 18 mins, alternating between:
10 Back Squats, pick load @30X1
8 Hanging Med Ball Hamstring Curls, pick load @2111
10 L Arm Dumbbell Rows, pick load @2111
10 R Arm Dumbbell Rows, pick load

WOD

AMRAP 12 mins: Bar Muscle-ups, Alternating Dumbbell Snatches, and Dumbbell Box Step Overs

Complete as many rounds as possible in 12 mins of:
3 Bar Muscle-ups (Strict Pull-Ups)
12 Alternating Dumbbell Snatches, 50/35 lbs
12 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

Rebuild B

6-8 Ring Rows @3111
12-16 Seated Filly Press @2111
12 Alternating Weighted Box Step-Ups @3111

XT Strength

Strength A
Every 2 mins for 10 mins: Bench Press

6 Bench Press, pick load Every 2 mins for 10 mins.
5-6 reps @ 20X1 Followed by Strength B.

Strength B
Bench Press : 2x Max Rep

Use the same weight for each set.
Complete sets every 2 mins for 6 mins at 90% of today's heaviest set from Strength A.

3 RFQ
Bound and Stick 50’
Farmers Carry 1 Lap (Dbl KB)

3 RFQ
Barbell Good Morning x 10
Alternating Jumping Lunges (Bodyweight) x 16

GHD Sit-Ups 3x10 (as machine is available throughout the class)

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Ben Williamson Ben Williamson

Monday, March 7

Ok, all. The CrossFit Open continues...week 2 of 3! Great job during last Monday's test. Today is a very simple but daunting couplet. Plan on working for 10 minutes on this one.

We'll spend a bunch of time warming up and getting ready. Let's do this!

CrossFit Games Open 22.2 - Rx'd

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


Deadlift, 225/155 lbs (Scaled: 135/95, Foundations: 75/55)
Bar Facing Burpee (Scaled and Foundations can step over bar)
Time cap: 10 mins

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Ben Williamson Ben Williamson

Sunday, March 6

Endurance Community WOD 8a

 

45 min. Greenway Run/Jog or:

  

FT: 800 m, Assault Bike Calories, Burpee Broad Jumps, and Rows

For time:

Run, 800 m

40/30 Assault Bike Calories

Run, 800 m

40 Burpee Broad Jumps (3 ft. minimum)

Run, 800 m

Row, 800 m

Run, 800 m

40/30 Assault Bike Calories

 

XT Strength 9a

  

Snatch – 15 min to build to today’s heavy single 

Front Squat 5x5

 

3RFQ

100’ KB Front Rack + OH Hold (switch arms at 50’)

20 Weighted Step-Ups

Accumulate 1:00 Windshield Wipers

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Ben Williamson Ben Williamson

Saturday, March 5

Rebuild 8:30a

Community WOD 9:30a

Rebuild

 

A) 4 RFQ

  20/20 Standing Founder

  20/20 Low Back Lunge

  20/20 Kneeling Founder

 

B)    3 RFQ

10   Kneeling Curl to Press

10-14 Kneeling Keg Lift

10x Face Down Back Extension

 

C)    Plank Series

 

 

Community WOD

Complete as many rounds as possible in 30 mins of:

Row, 300/250 m

30 KB Front Rack Lunges, pick load

20 Dumbbell Push Press, pick load

25/15 Assault Bike Calories

Rest

Complete in teams of 5 with only 1 teammate allowed per station. Team members must rotate to a new station after they complete a movement. A round “counts” when all 5 team members have completed all 4 movements.

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Ben Williamson Ben Williamson

Friday, March 4

 

Skill: Work on 22.2 movements

 

OR (depending on WOD release/details):

 

TTB Skill/Conditioning

-       Max unbroken reps (NTE 10-12)

-       Alt. EMOM 10 w/ 20 Alt Shoulder Taps

 

WOD

 

3 RFT: Plank Holds, Strict Ring Dips, and Wall Balls

3 rounds for time of:

Plank Hold, 1 min

12 Strict Ring Dips

25 Wall Balls, 20/14 lbs, 10/9 ft

 

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Ben Williamson Ben Williamson

Thursday, March 3

Rebuild option available today.

Pisgah Kids: 3:30pm

Strength (all athletes)

 

3 RFQ: Bulgarian Split Squats, Supinated Barbell Bent Over Rows, and Nose-to-Wall Handstand Holds

3 rounds for quality of:

10 L Bulgarian Split Squats, pick load @3011

Rest 45 secs

10 R Bulgarian Split Squats, pick load

Rest 45 secs

8 Supinated Barbell Bent Over Rows, pick load @2111

Rest 45 secs

Nose-to-Wall Handstand Hold, 1 min

Rest 45 secs

WOD

 

AMRAP 12 mins: Strict Handstand Push-ups, Strict Pull-ups, and Alternating Goblet Cossack Squats

Complete as many rounds as possible in 12 mins of:

3 Strict Handstand Push-ups

6 Strict Pull-ups

12 Alternating Goblet Cossack Squats, pick load

 

Rebuild Option (can be done instead of WOD)

 

3 RFQ

 

6-8 DB Shoulder Press @31X1

6-8 Strict Pull-Ups (Toe Spot) @3111

12-16 Alt. Goblet Cossack Squats @2111

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Ben Williamson Ben Williamson

Wednesday, March 2

River Ruckus returns to Pisgah on Saturday, April 23. 3-person teams. Small event, register soon if you want to compete! More info HERE.

Strength

Every 3 mins for 12 mins: Bench Press

8 Bench Press, pick load @20X1

Every 3 mins for 12 mins.

 

WOD



5 RF-ME / 1 min Stations: Dumbbell Burpees, Double Unders, Dumbbell Sit-ups, and Assault Bike Calories


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

Dumbbell Burpee, 50/35 lbs

Double Under

Dumbbell Sit-up, 35/20 lbs

Assault Bike Calorie

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

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Ben Williamson Ben Williamson

Tuesday, March 1

Rebuild option available in classes today.

XT Strength: 5:30pm

Pisgah Kids: 3:30pm

Strength (all athletes)

 

Alt EMOM 24 mins: Single Arm Banded Dumbbell Rows, Ring Dip Holds, Ring Support Holds, and Jefferson Curls

Every 1:30 for 24 mins, alternating between:

15 L Arm Banded Dumbbell Rows, pick load @2111

15 R Arm Banded Dumbbell Rows, pick load

1x [ Ring Dip Hold, 30 secs + Ring Support Hold, 15 secs ]

Ring Dip Hold + Ring Support Hold- hold the ring dip position for 30 secs, rest for 15 secs, then hold the top of a ring support for 30 secs

5 Jefferson Curls, pick load @4442

 

WOD

 

Run : 3x 800 m, rest 2 mins

Each for time:

Run: 3x 800 m

Rest 2 mins between efforts.

 

Rebuild Option (in lieu of WOD)

 

3 RFQ


10 Landmine Single Leg RDL R @ 3111
10 Landmine Reverse Lunge R
10 Landmine Single Leg RDL L
10 Landmine Reverse Lunge L

30 Russian Twists after each round

 

 

XT Strength

 

Clean 5-4-3-2-1

Overhead Squat 8-6-4-4-2

  

3 RFQ

 

20 Russian KB Swings

1 min each side – Turkish Get-Up

5 Broad Jump

 

As the machine comes open, accumulate 20-30 GHD Sit-Ups (Medball Sit-Ups)

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Ben Williamson Ben Williamson

Monday, February 28

Hi all, two big things to cover in announcements:

1) Now that our 24/7 program is up and running, I want to turn our attention toward nutrition. We KNOW nutrition is as, if not certainly more, important to health, wellness, fitness, and performance as anything we do in the gym. While we’ve historically done some positive 30-day challenges and discussed random aspects of nutrition in classes, it’s never really been something we’ve integrated well. I’m hoping, over the next months, to really change that.

Honestly, nutrition is not something that many CrossFit affiliates do well and there is not a great road map as to how we will do this successfully. My hope is that we can a) present valuable information and resources to our athletes, b) use our community as a positive accountability structure in the same way we do for workouts, and c) find ways to promote healthier eating habits and nutrition without athletes feeling like we are dictating to them what they should and should not eat (because we just won’t be doing that).

I’ve had a great meeting with Lauren Furgiuele, RDN, LDN of Planting Roots Nutrition. She will be visiting Pisgah on Saturday, March 19 after Community WOD for a short 15 min-ish info session. Our idea is to see what the Pisgah members are most interested in learning, start there, allow the community to meet Lauren, and then gradually build a program that fits the needs of our people.

Lauren sent the following possible topics as a start. Please email Ben or check the whiteboard in class to “vote” on what you might like to learn more about first, at the 3/19 info session. Also, please send Ben any ideas or wishes you may have as we begin to find our way with an integrated, sustained nutrition program. We’re going to make this happen!

Possible topics for March 19. What would you like to learn more about first?

- how to create a balanced plate

- how much protein do you actually need? what to consider on a high protein diet

- sugar and sugar alternatives

- mindful eating

- inflammation

2) Ok. It’s a new week and it’s CrossFit Open season!

We'll do 22.1 in all the classes today. We’ll do a LONG and slow warm-up, your coaches will go over skills and strategies, then we’ll take our time getting set up and will do the WOD. Please know there are THREE different divisions/options for athletes to choose from. And….unless you’re officially signed up for the Open, you are always welcome to work with your coach and design any combination of scaling or movements to meet you where you are physically.

If you’re signed up for the Open and need an official judge to sign your scorecard, I have completed the 2022 Judges Course. You can come to one of my classes (5:30a and 7:30a) or you can be judged by a Pisgah Coach and choose my name when you enter your score online. You can also film yourself and submit your score that way for an online judge to score you.

WOD

 

22.1

Complete as many rounds as possible in 15 mins of:

3 Wall Walks (Scaled: Shorter Wall Walks or Bear Crawls)

12 Dumbbell Snatches, 50/35 lbs (Scaled 35/20) (Foundations 20/10)

15 Box Jump Overs, 24/20 in (Step Overs)

 

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Ben Williamson Ben Williamson

Sunday, February 27

“Sunday Session” Endurance Community WOD

Athlete Choice:

40-minute Greenway run/jog

or:

40-minute AMRAP weighted (20#) box step-ups (20”)

XT Strength 9a

 

A) Thruster : 3-3-3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets.

Scaling: Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.

 

B) 3 Rounds:

Toe taps (to plates) x 20

Depth Jumps x 5

 

C) Core/Mobility Circuit: 3 Rounds, 1:30 min each station/:20 transition

 

Couch Stretch (:45/each)

Pigeon (:45/each)

L-Sit/Hang :20 on/:40 off/:20 on

 

How do plyometrics increase speed? (motherrunners.com)

 

Plyometric drills help increase speed because they make runners’ strides more powerful and efficient.

When your foot strikes the ground, it is exerting force. The more force you have hit the ground, the further you are going to propel forward and the less time it will take to apply it again and again.

How do you increase force? By improving your brain and muscle communication aka promoting neuromuscular adaptations. This happens in a couple of ways:

·       You increase the number of muscle fibers your body can activate simultaneously.

·       You increase your motor unit firing rate.

 

Will plyometrics make me faster? Yes.

 

This study found improved running economy after runners did plyometrics, and others find a link between plyometrics and improved 10k and 5k times.

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Ben Williamson Ben Williamson

Saturday, February 26

Rebuild: 8:30a

 

A) 3 Sets

  1. Wide Grip Bench Press @ 30X0 Tempo, 4.4 (rest 10sec with the bar on the rack between sets of 4) Rest 30sec

  2. Push Ups - As many reps as possible in 20sec - FAST REPS
    Rest 2-3mins and back to 1st

NOTE - On bench we are aiming for maximal loading at the prescribed tempo. This overload will demand that all the muscle fibers get recruited. Challenge yourself with load. On the pushups, we are following up on a short 30sec rest with the focus being SPEED. We want fast reps. This will fully exhaust the chest before a long rest and a second set and third set.

B) 3 Sets

  1. Dumbbell Pull-Over; 3111 Tempo; 10-12reps Rest 60sec

  2. Alternating DB Bench Press; 20X0; 14-18 Steps Rest 60sec

  3. Banded Push Down; 10X1; 15-20reps Rest 60sec and back to 1

 

Community WOD 9:30a

 

Part A

 

Complete as many rounds as possible in 15 mins of:

15 Row Calories

12 Thrusters, 95/65 lbs

9 Toes-to-bars (V-Ups)

Complete in teams of 3, alternating complete rounds.

 

Rest 5 mins until B.

 

Part B

Complete as many rounds as possible in 15 mins of:

12 Row Calories

9 Burpee Over Rowers

9 Devil Press 50/35 (or DB Snatch)

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Ben Williamson Ben Williamson

Friday, February 25

Strength

Shoulder Press : 3-2-1-1-1-1-1-1-1

Rest as needed between sets.

Complete sets of 3-2-1-1 every 2 mins for 8 mins:

Set 1: 60-65% 1RM

Set 2: 70-75% 1RM

Set 3: 75-80% 1RM

Set 4: 80-85% 1RM -- then –

Complete sets of 1-1-1-1-1 every 3 mins for 15 mins:

Set 1: 90-93% 1RM

Set 2: 93-96% 1RM

Set 3: 96-99% 1RM

Set 4: 101-103% 1RM

Set 5: 101+% 1RM

 

WOD

 

FT: Single Leg Squats and Double Unders

For time: 10 Single Leg Squats - 20 Double Unders

20 Single Leg Squats - 40 Double Unders

30 Single Leg Squats - 60 Double Unders

40 Single Leg Squats - 80 Double Unders

50 Single Leg Squats - 100 Double Unders

Scaling: Watch “Pistol Variations” and practice proper technique in the single-leg squats.

If you are unable to perform single-leg squats with your heel on the ground throughout the rep, modify the movement to a box, as seen in the video.

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Ben Williamson Ben Williamson

Thursday, February 24

Rebuild option available in classes today.

Pisgah Kids: 3:30pm

Strength

Every 1:30 for 24 mins, alternating between:

10 Dumbbell Front Squat, pick load @2111

8 Strict Pull-ups @2111

Farmers Carry, pick load, 100 m

Hollow Hold, 1 min

 

WOD

Helen

3 rounds for time of:

Run, 400 m

21 Kettlebell Swings, 1.5/1 pood

12 Pull-ups

Compare results to September 20, 2021.

 

Rebuild (can be done in lieu of WOD)

 

  1. Barbell Z Press; 10-12reps rest 30sec

  2. Powell Raise; 30X0 Tempo; 8-10reps rest 60-90sec and back to 1

  3. Band Pull Aparts; 30sec as many reps as possible rest 60-90sec and back to 1

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Ben Williamson Ben Williamson

Wednesday, February 23

Strength

Lifting: High Hang Snatches, Hang Snatches and Snatches

High Hang Snatch 1-1-1

Hang Snatch 1-1-1

Snatch 1-1-1

High Hang Snatches- 70+% 1RM

Hang Snatches- 80% 1RM

Snatches- 90-95% 1RM

 

Complete sets every 2 mins for 18 mins.

 

WOD

4 rounds, each round for time, of:

15/12 Assault Bike Calories (Rx+: 20/15)

10 Burpee Box Jump Overs, 24/20 in

Go every 3 mins.

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Ben Williamson Ben Williamson

Tuesday, February 22

Rebuild option available today.

Pisgah Kids: 3:30pm

XT Strength: 5:30pm

Strength (all athletes)

 

Alt EMOM 18 mins: Snatch Grip Romanian Deadlifts, Bear Crawl Barbell Roll Outs, Single Arm Dumbbell Rows, and Banded Glute Bridges

Every 1:30 for 18 mins, alternating between:

8 Snatch Grip Romanian Deadlifts, pick load @4011

max rep Bear Crawl Barbell Roll Outs, 1 min

8 L/8 R Single Arm Dumbbell Rows, pick load @2111

30 Banded Glute Bridges @10X)

 

WOD

 

5K Row Time Trial

 

 

Rebuild (can be done in lieu of WOD)

 

3 RFQ

  1. Glute Bridge Single Arm DB Floor Press; 10-12/arm rest 30sec

  2. Tripod Elbowing Row; 10-12/arm rest 60-90sec and back to 1

  3. Side Plank :45/each side

XT Strength

 

Split Jerk 7x2 Ascending

Back Squat 5x5 @80%

 

3RFQ

 

Russian Twists x 25

Lateral Box Jump x 6

FR/OH Carry 100’ (Alternate at 50’)

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Ben Williamson Ben Williamson

Monday, February 21

Strength

Deadlift 5x5 @80% 1RM

 

WOD

Cindy

Complete as many rounds as possible in 20 mins of:

5 Pull-ups

10 Push-ups

15 Air Squats

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Ben Williamson Ben Williamson

Sunday, February 20

8AM: “Sunday Session” Endurance WOD

 

“Caitlin”

FT: Rows, Bike Erg Calories, and 1600 m

For time:

Row, 2000 m

120 Bike Calories

Run, 1600 m

Time cap: 30 mins

 

 

XT Strength 9a

 

Front Squat 15 min to find heavy single

 

Hang Power Clean 5-4-3-2-1

 

3 RFQ

Deficit RDL x 14

Jump Alley x 2

 

3 RFQ

Alt. Filly Press x 16

GHD Sit-Ups (or weighted abmat sit-ups) x 10-14

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Ben Williamson Ben Williamson

Saturday, February 19

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

Rebuild

 

Tempo Ring Pushups x 10-12 @3011

DB Renegade Rows x 10-14

 

Plank DB Pull throughs x 10-14

Tempo Stationary Dips x 8-10 @3011

 

Glute Ham Raise (machine or floor) x 10 @3121

Weighted V-Ups x 16-20 @2111

 

Community WOD (w/partner)

Complete as many rounds as possible in 25 mins of:

3 Strict Handstand Push-ups (Shoulder Press)

6 Strict Pull-ups (Bent Over Rows)

9 Goblet Squats

12 Push-ups

15 Row Calories

Teams of 2 will alternate movements. Partner A will do 3 strict handstand push-ups, partner B does 6 strict pull-ups, partner A does 9 goblet squats, partner B does 12 push-ups, partner A does 15 row calories, then partner B does 3 strict handstand push-ups, and so on…for the duration of the 25 mins.

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Ben Williamson Ben Williamson

Friday, February 18

Strength A

Every 2 mins for 16 mins: Shoulder Press

2 Shoulder Press, pick load Every 2 mins for 16 mins.

Tempo @ 21X1

Start at approximately 70% of your 1-RM and build over the course of the 8 sets to the heaviest possible double.

WOD

2 RFT: Row Calories, Single Arm Dumbbell Push Press, Toes-to-bars, and Burpees

2 rounds for time of:

25 Row Calories

10 L/10 R Single Arm Dumbbell Push Press, 55/35 lbs

15 Toes-to-bars

10 Burpees

For the single arm dumbbell push press, hold two dumbbells in the front racked position, then perform 10 reps with one arm while holding the other dumbbell in the front racked position. You must perform 10 reps on one arm before switching to the next arm. Use kettlebells if needed.

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