WOD - Class Programming
Wednesday, June 1
“Obscurity and a competence—that is the life that is best worth living.”
― Mark Twain, Notebook
Skill Work
Snatch
WOD
“Isabel”
30 Snatch for time (135/95)
Rest as needed
Then…
3 RFQ
Bike 500/400m
DB Walking Lunge, 30 ft
KB Sumo DL High Pull x 15
Tuesday, May 31
“That’s one more kid that will never go to school / Never get to fall in love, never get to be cool”
Neil Young, “Keep On Rockin’ in the Free World”
Strength
Alt EMOM 18 mins: Arnold Press, Frog Pumps, Zottman Curls, and Alternating Single Leg V-ups
Every 1:30 for 18 mins, alternating between:
10 Arnold Press, pick load
25 Frog Pumps, pick load
10 Zottman Curls, pick load
40 Alternating Single Leg V-ups
WOD
Complete as many rounds as possible in 12 mins of:
30 Double Unders (60 Singles)
12 Toes-to-bars
12 Dumbbell Pull Throughs, 50/35 lbs
Rebuild
3 RFQ
12 KB Slasher to Halo
20 Weighted V-Ups @2111
12 DB Pull Throughs
XT Strength
Every 1:30 for 3 mins: Split Jerk Position Press
5 Split Jerk Position Press, pick load
Every 1:30 for 3 mins.
Split Jerk : 2-2-2-2-1-1-1-1-1-1
Split Jerk 2-2-2-2-1-1-1-1-1-1
Use the heaviest weight you can for each set.
3 RFQ
Speed Skater (Bound and Stick) x 20
Landmine RDL x 12 (6/each)
Turkish Get-Up x 1:00/each side
Monday, May 30
"Without memory, there is no culture. Without memory, there would be no civilization, no society, no future."
Elie Wiesel
Due to the Memorial Day holiday, we’ll be offering one Community WOD class at 10am. All are welcome. Lots of options to complete the WOD (See below). We also encourage everyone to consider the bigger community event at Summit CF. They always do a great job with the event. We hope you will make it to either space!
“Murph” (can be done as partner WOD or as an individual)
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi
Partition the pull-ups, push-ups, and air squats as needed.
If you've got a 20 lb vest or body armor, bring it, as many athletes choose to do this WOD weighted.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 800 m
Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run.
For Time:
400 m Run
25 Pull-ups
50 Push-ups
75 Air Squats
400 m Run
Sunday, May 29
“I've learned that you shouldn't go through life with a catcher's mitt on both hands; you need to be able to throw some things back.”
― Maya Angelou
XT Strength 9a
Bench Press
5x5
Every 3 mins for 18 mins: Power Cleans, Hang Squat Cleans, Split Jerks, and Front Squats
1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk + 1 Front Squat ], pick load
3 RFQ
Side Plank :45/each
Seated Box Jump x 5
Saturday, May 28
“Only the wisest and stupidest of men never change.”
― Confucius
Rebuild 8:30a, Community WOD 9a
Rebuild
3 RFQ: Front Rack Split Squats and Rear Foot Elevated Dumbbell Romanian Deadlifts
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
3 RFQ
10-15 GHD Sit-Ups @21X1 (25 Abmat Sit-Ups)
1:00 Double KB OH Hold
1:00 Rope Pulls
Anytime during class: 2x 50’ Sled Drag Face Pull
Community WOD
(Partner or Individual)
4 rounds, 8 mins each, for max reps of:
4 Building Laps (Partners alternate)
6 Wall Walks (20 DB Push Press) – partners: any split
2 Post Runs (partners alternate)
12 Burpees Over Rower (Burpees) – partners: any split
max reps in remaining time Row Calories – partners: any split
Rest 2 mins between each round.
Friday, May 27
“Most things break, including hearts. The lessons of life amount not to
wisdom, but to scar tissue and callus.”
― Wallace Stegner, The Spectator Bird
Strength
Strict Pull-up - Skill A:
Accumulate 90-120 secs.
By now you're probably realizing these things aren't easy. You're so much stronger today, though, so we're upping the volume! Compare to Day 4's 90 second effort. Today is a full 30 seconds longer. Stay active by pressing down on the bar. *Break things up as needed but aim for big sets.
Strict Pull-up - Skill B:
Hollow Hold : 3x 20 secs, rest 30 secs
Hollow Hold 3x 20 secs Rest 30 secs between sets.
These should be feeling a bit easier now. If switching back and forth between hollow holds and tuck holds, see if you can increase your time in the hollow hold. Whatever you do, attempt to work the entire 20 seconds. No breaks any more!
Strict Pull-up - Skill C:
3x8-10 reps We first saw these on Day 4. There are 2 pauses here: one at the very beginning, and one at the top of the rep. Initiate the pull with your lats by pressing down on the rings. This should feel similar to your Scap Pull-ups on Day 8. Hold the top position for 1-2 secs. *Try increasing difficulty from Day 4 by moving your feet closer to the pull-up bar, even if only a couple of inches.
Strict Ring Muscle-up Day 12/20 -
Strict Ring Muscle-up - Skill A:
Toe Spot Ring Muscle-ups : 3x5
Make sure to take your time through each rep here. Use as much assistance as needed. Allow it to feel challenging, but let your legs assist through the toughest parts of the drill.
Strict Ring Muscle-up - Skill B:
Banded PVC Hollow Lat Press Downs : 3x8
Start in a hollow position on the floor and actively press down to your hips before controlling back up each rep.
Strict Ring Muscle-up - Skill C:
Ring Support Hold : 3x 30 secs
Compare to days 4, 6, and 9. Try and challenge yourself to hold a little longer if you are breaking up the 30 secs. Make sure you are breathing the whole time. Do not hold your breath.
WOD
For time:
1 Burpee Box Jump Over, 24/20 in 10 Overhead Squats, 95/65 lbs
2 Burpee Box Jump Overs, 24/20 in 9 Overhead Squats, 95/65 lbs
3 Burpee Box Jump Overs, 24/20 in 8 Overhead Squats, 95/65 lbs
4 Burpee Box Jump Overs, 24/20 in 7 Overhead Squats, 95/65 lbs
5 Burpee Box Jump Overs, 24/20 in 6 Overhead Squats, 95/65 lbs
6 Burpee Box Jump Overs, 24/20 in 5 Overhead Squats, 95/65 lbs
7 Burpee Box Jump Overs, 24/20 in 4 Overhead Squats, 95/65 lbs
8 Burpee Box Jump Overs, 24/20 in 3 Overhead Squats, 95/65 lbs
9 Burpee Box Jump Overs, 24/20 in 2 Overhead Squats, 95/65 lbs
10 Burpee Box Jump Overs, 24/20 in 1 Overhead Squat, 95/65 lbs
Thursday, May 26
“Conquer the angry one by not getting angry; conquer the wicked by goodness; conquer the stingy by generosity, and the liar by speaking the truth. [Verse 223]”
― Siddhārtha Gautama, The Dhammapada
- "Murph" Memorial Day WOD - Monday, May 30 @ Summit CF (see their social media or flyer at Pisgah) and 10am @ Pisgah Fitness (Community WOD style - all are welcome).
- Pisgah 10-Year WOD and Hang - Saturday, June 4 10a-12p
Strength
Every 1 min for 16 mins, alternating between:
6 Snatch Grip Romanian Deadlifts @3111, pick load
5 Tall Box Jumps
5 Barbell Roll-Outs @ 3231
25 Banded Overhead Tricep Extensions @2111
WOD
Complete as many rounds as possible in 15 mins of:
Dumbbell Front Rack + OH Carry 50/35 lbs, 100 m (Switch at 50m)
12 Dumbbell Box Step-ups, 50/35 lbs, 20 in
24 Sit-ups
Rebuild
3 RFQ
DB Front Rack + OH Carry 100m (switch arms at 50m)
12 Dumbbell Box Step-ups @ 3111
24 Sit-Ups @2111
Wednesday, May 25
“Perhaps the logical conclusion of everyone looking the same is everyone thinking the same.”
― Scott Westerfeld, Uglies
Strength
Log your best Deadlift 1 rep max lift.
WOD
"Five Minute Major"
3x AMRAP 5 mins w/ Buy-in: Double Unders, Toes-to-bars, Dumbbell Front Squats, and 2 more
In 5 mins do:
100 Double Unders
then in the remaining time, AMRAP of:
12 Toes-to-bars
12 Dumbbell Front Squats, 50/35 lbs
-- Rest 5 mins --
In 5 mins do: 100 Double Unders
then in the remaining time, AMRAP of:
9 Toes-to-bars
9 Dumbbell Thrusters, 50/35 lbs
-- Rest 5 mins --
In 5 mins do:
100 Double Unders
then in the remaining time, AMRAP of:
6 Toes-to-bars
6 Dumbbell Clusters, 50/35 lbs
Tuesday, May 24
“It is not a daily increase, but a daily decrease. Hack away at the inessentials.”
― Bruce Lee
Strength
3 rounds for quality of:
10x [ 1 1-1-2 Dumbbell Bench Press ], pick load
Rest 45 secs
10 Single Arm Overhead Squat (5/each), pick load
Rest 45 secs
WOD
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
1 Building Lap Run w/odd object (40/20)
Rebuild
Every 1:30 for 18 mins, alternating between:
10 Barbell Hip Thrusts, pick load @2111
20 Barbell Good Mornings @3111
Farmers Carry, pick load, 100 m
Prone Plank, 1 min
XT Strength
Every 1:30 for 15 mins: Power Jerk
1 Power Jerk, pick load
Every 1:30 for 15 mins.
Every 2:30 for 15 mins: Hang Power Snatches, Power Snatches, and Tempo Overhead Squats
1x [ 1 Hang Power Snatch + 1 Power Snatch + 2 Tempo Overhead Squats ], pick load
Every 2:30 for 15 mins.
3 RFQ
Russian Twists x 20
SA DB Overhead Sit-Ups x10 (5/each arm)
3 RFQ
Russian KB Swing x 20
5 Tuck Jump (Max Effort for Height)
Monday, May 23
“If you try to change it, you will ruin it. Try to hold it, and you will lose it.”
― Lao Tzu, Tao Te Ching
“Chasing Solace” - Rob Shaul
Strength
Strict Pull-up - Skill A:
Every 2 mins for 10 mins: Toe Spot Strict Pull-up + Negatives
5 Toe Spot Strict Pull-up + Negatives
Negative = 3 secs
Same piece as performed on Day 3. For today, use even less toe assistance and come down even slower on your negative. Also, if you cut down on the reps last time, consider adding some volume.
Strict Pull-up - Skill B:
Single Arm Dumbbell Bent Over Row : 24-24-24-24
Single Arm Dumbbell Bent Over Row 24-24-24-24
Use the heaviest weight you can for each set.
4x10-12 L/10-12 R
If able, consider going heavier than you did on Day 3. The volume is higher so you might not be able to. That's fine. Just like the rings in your Ring Lat Press Downs on Day 8, the dumbbell should touch somewhere near your hips. Keep your elbow going back and up.
*Don't sacrifice dumbbell height for weight. You should be able to pull the dumbbell all the weight up until it contacts your body.
Strict Ring Muscle-up - Skill A:
Compare to days 6 and 8- we are adding 2 more reps each set. Working the muscle-up transition position over and over will translate to the strength on the rings.
Strict Ring Muscle-up - Skill B:
To start this movement there is a small press down with straight arms, a pause, then a ring row. Take your time through this. Find a foot placement where you can get all 10 reps unbroken. Stay in the hollow position, we do not want to lead with the hips.
Strict Ring Muscle-up - Skill C:
Banded Single Arm Lat Pull Downs : 3x16
3x8 L/8 R
This drill focuses on single arm strength. Find a band that is challenging but allows you to do all 8 reps in a row. Keep the rib cage down and drive elbow downward while keeping the arm in close.
WOD
AMRAP 8 mins: Pull-ups, Step Down Box Jumps, and Alternating Dumbbell Snatches
Complete as many rounds as possible in 8 mins of:
8 Pull-ups (Ring Rows)
8 Step Down Box Jumps, 24/20 in
8 Alternating Dumbbell Snatches, 50/35 lbs
Sunday, May 22
“Sunday is the golden clasp that binds together the volume of the week.”
― Henry Wadsworth Longfellow
XT Strength 9a
Every 1:30 for 9 mins: Speed Deadlift
3 Speed Deadlifts, pick load
Every 1:30 for 9 mins.
Thrusters 7x2 (Ascending)
Every 1:30-2:00
3RFQ
SL KB RDL x 10-12 (5-6/each)
Cosmonaut Sit-Ups x 10-12 (5-6/each)
Pallof Press x 10/each
Cash Out:
Turkish Get-Up Work Session
Saturday, May 21
“There was nothing like a Saturday - unless it was the Saturday leading up to the last week of school and into summer vacation. That of course was all the Saturdays of your life rolled into one big shiny ball.”
― Nora Roberts, Rising Tides
Excited to have Lauren from Planting Roots Nutrition to come and share another short nutrition info session with us after Community WOD today! She’ll start about 10:20 and speak/answer questions for about 20 min. Come take advantage of this awesome opportunity. All are welcome.
Rebuild 8:30a, Community WOD 9:30a
Rebuild
A) Every 1:30 for 18:00
Single Arm KB L Crunch x 10/arm
Tall Kneeling KB Horn Bicep Curls x 12-15 @20X0
Tall Kneeling KB Horn Tricep Extensions x 12-15 @20X0
Weighted V-Up x 20
B) 3 RFQ
8 L Front Foot Elevated Split Squats @ 2111
Rest :30
8 R Front Foot Elevated Split Squats @2111
Rest :30
Copenhagen Plank L :40
Rest :30
Copenhagen Plank R :40
Rest :30
Community WOD
AMRAP 30 (w/ partner or as individual)
40/30 Assault Bike Cals
30 Goblet Box Step Overs (53/35) (24/20 in)
20 Single Arm KB Thrusters (53/35) (10/each arm)
10 Burpee Box Jump Overs (24/20 in)
Friday, May 20
“My soul is in the sky.”
― William Shakespeare, A Midsummer Night's Dream
“Overtourism: Am I Part of the Problem?” (Outside Magazine)
Strength
Strict Pull-up - Skill A:
Active Bar Hang : 3x 35 secs, rest 1 min
Active Bar Hang 3x 35 secs
Rest 1 min between sets.
Compare to Day 2's active bar hangs. You did 30 secs then, and we're adding 5 secs each set today. If you managed unbroken sets then, see if you can do the same with 35 second sets. *Remember, these hangs are just the top portion of your Scap Pull-ups from Day 8. Press down!
Strict Pull-up - Skill B:
Feet Elevated Ring Rows 4x8
4x6-8 reps
Same exact skill piece as the one you did on Day 2. See if they feel any better, or increase the box height for added difficulty. Hip movement is okay as long as the movement is initiated with the press down (not the hips).
Strict Ring Muscle-up - Skill A:
False Grip Active Ring Hang : 3x Max Hold
False Grip Active Ring Hang 3x max hold
Look back to days 4 and 7. You may notice you are able to hold a little longer. The false grip should be feeling stronger. Make sure to maintain a hollow neutral position.
Strict Ring Muscle-up - Skill B:
Toe Spot Chest-to-ring Pull-ups : 3x8
Toe Spot Chest-to-ring Pull-ups 3x8
This drill will allow for a stronger press down on the rings. Use the legs as needed to assist the pull. Keep the rib cage down and hands in close. Brings the rings to sternum.
Strict Ring Muscle-up - Skill C:
Strict Ring Dips 1x15
Accumulate 15 reps.
We are adding 5 more reps to days 3 and 6 but form is still priority. Make sure the shoulders lower below the elbows for every rep. Keep your eyes forward and break up as needed.
WOD
In 3 mins, for max reps:
1 Post Run
max reps in remaining time Front Squats, 135/95 lbs
-- Rest 3 mins –
In 3 mins, for max reps:
1 Post Run
max reps in remaining time Front Squats, 115/85 lbs
-- Rest 3 mins –
In 3 mins, for max reps:
1 Post Run
max reps in remaining time Front Squats, 95/65 lbs
-- Rest 3 mins –
In 3 mins, for max reps:
1 Post Run
max reps in remaining time Front Squats, 75/55 lbs
Thursday, May 19
“As a well spent day brings happy sleep, so life well used brings happy death.”
― Leonardo da Vinci
“Has Overtourism killed Big Sur?” (Outside Magazine)
Rebuild option available in classes today.
Pisgah Kids: 3:30pm
Strength
3 RFQ
10-14 Tempo Push-Ups @2111
10-14 KB Cossack Squats (5-7/each) @3111
Windshield Wipers :45
WOD
4x RFT, every 6 mins: Row Calories, Single Arm Dumbbell Push Press, and Toes-to-bars
4 rounds, each round for time, of:
24/18 Row Calories
6 L/6 R Single Arm Dumbbell Push Press, 50/35 lbs
12 Toes-to-bars
Go every 6 mins.
Single Arm Dumbbell Push Press- hold non-working arm dumbbell in the front rack
Rebuild
4 RFQ: Incline Press and Single Arm Dumbbell Rows
4 rounds for quality of:
8 Incline Press, pick load @21X1
Rest 45 secs
8 L/8 R Single Arm Dumbbell Rows, pick load @21X1
Rest 45 secs
Wednesday, May 18
“Education is no substitute for intelligence.”
― Frank Herbert
Strength
Every 2 mins for 16 mins: Hang Snatches, Snatches, and Tempo Overhead Squats
1x [ 1 Hang Snatch + 1 Snatch + 1 Tempo Overhead Squat ], pick load
Every 2 mins for 16 mins.
Tempo Overhead Squat @ 31X1
WOD
4 rounds, each round for time, of:
15/10 Assault Bike Calories
12 Burpees (Rx+: Bar-Facing Burpees)
9 Power Snatches, 95/65 lbs (Rx+: 115/75)
Go every 4 mins.
Tuesday, May 17
Lauren (Planting Roots Nutrition) - Saturday, May 21 10:20a, after Community WOD
Pisgah 10-Year WOD and Hang - Saturday, June 4 10a-12p
Also, we've been promoting the "Murph" Memorial Day WOD over at Summit CF. This is a great community event. Tons of people. Lots of great energy. Raising funds for an awesome charity (see the flyer on the coffee bar for more info).
Personally, I enjoy doing Murph each year (slowly, but it gets done), and I love supporting the community and CrossFit, but I may not be looking for a big, rowdy, crowded event. If you want to do Murph at Pisgah, we'll run this WOD at 10am on Monday, May 30. It will be our only class that day and will run like a Community WOD session. You can go individual, full Murph, half Murph, quarter Murphy, partner Murph, Rx/Scaled, etc. We'll lay out some options and anyone can get a workout in. I'm hesitant to compete with Summit because that is a really cool event, but if you want a, well, more Pisgah-type WOD vibe, we'll get our Murph on around 10 that Monday. Hopefully, you can get to one or the other!
Strength
Strict Pull-up - Skill A:
Hollow Hold : 1x 60 secs
Hollow Hold 1x 60 secs
Accumulate 60 secs. Today we're revisiting Day 1's 60-second hollow hold piece. Compare today's effort to then. If you broke your 60 secs into several smaller sets, try to go for bigger sets today. Resist the urge to rest completely. If you can, go from a hollow hold to a tuck hold to remain under tension for longer. *Reminder: point your toes, squeeze glutes and quads, keep rib cage tucked (shoulder blades off the ground)
Strict Pull-ups - Skill B:
Banded PVC Lat Press Downs : 4x15
Banded PVC Lat Press Downs 4x15
4x12-15 reps You're upping the total volume from Day 1's lat press downs. Keep the difficulty the same if this skill piece is already challenging enough. Consider switching to a thicker band for increased resistance. *Remember, your elbows should remain locked out the entire time.
Strict Pull-up - Skill C:
Toe Spot Strict Pull-ups : 5x6
Toe Spot Strict Pull-ups 5x6
Slightly higher volume than Day 1. That's okay; you're getting stronger! Try using less toe assistance this time around. Compare your performance today with how these felt on Day 1. *Remember, initiate the pull-up with your lats by pressing down on the bar.
Strict Ring Muscle-up - Skill A:
Ring Support Hold : 3x 30 secs
Ring Support Hold 3x 30 secs
This drill builds strength and stability in the shoulders. Keep your eyes forward and maintain a hollow neutral position.
Strict Ring Muscle-up - Skill B:
Banded Seated Ring Muscle-ups : 3x Max Rep
Banded Seated Ring Muscle-ups 3x max rep
No more than 20 reps each set. Compare to days 2 and 5. Look back and see what bands you used. We want this to be challenging but not so difficult that you can't get 10 reps or more each set.
Strict Ring Muscle-up - Skill C:
Bottom Push-up Hold : 1x 90 secs
Bottom Push-up Hold 1x 90 secs
Accumulate 1:30 Nothing should be touching the floor other than your toes and hands. Tuck your hips under and squeeze the glutes. Break this up as needed and make sure you are not holding your breath.
WOD
Complete as many rounds as possible in 12 mins of:
2 Rope Climb, 15 ft (6 Lowers)
5 DB Bench Press, 50/35
2 Rope Climb, 15 ft
10 DB Bench Press, 50/35
2 Rope Climb, 15 ft
15 DB Bench Press, 50/35
Continue adding 5 DB Bench Press reps each round until time expires.
Rebuild
Every 1:30 for 18 mins, alternating between:
30 Dynamic Bulgarian Split Squats (12-15/each)
Banded Lateral Monster Walk, 1 min
5 Jefferson Curls, pick load @4442
Weighted Plank Hold, 1 min
XT Strength
Back Squat: 3-3-3-3-3
Use the heaviest weight you can for each set. Every 2:00.
Shoulder Press 5x5 @75-80% 1RM
3 RFQ
Tall Box Jumps x5
Flutter Kicks :45
Barbell Good Mornings x 10
Monday, May 16
“I can calculate the motion of heavenly bodies but not the madness of people.”
― Isaac Newton
Lauren (Planting Roots Nutrition): This Saturday after Community WOD (10:20-10:40a)
Pisgah 10-year WOD/Gathering: Saturday, June 4 10a-12p
Pull-Up/Muscle-Up program: Tuesday and Friday this week (some bonus pulling in the WOD today!)
Skill: Double Under Practice
Skill: Pistols Practice
Strength
Alt EMOM 10
Weighted Box Step-Ups (:30)
Double KB Overhead Carry 100’
WOD
Nate
Complete as many rounds as possible in 20 mins of:
2 Muscle-ups (C2B – Pull-Up – Scaled Pull-Upx2)
4 Handstand Push-ups (Seated DB Shoulder Press)
8 Kettlebell Swings, 2/1.5 pood
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Sunday, May 15
“We don't receive wisdom; we must discover it for ourselves after a journey that no one can take for us or spare us.”
― Marcel Proust
XT Strength - 9a
Skill: Clean
Take 20 mins to build to today’s 1RM.
Every 1:30 for 3 mins: Split Jerk Position Press
5 Split Jerk Position Press, pick load
Every 1:30 for 3 mins.
Every 1:30 for 12 mins: Power Jerks and Split Jerks
1x [ 1 Power Jerk + 1 Split Jerk ], pick load
Every 1:30 for 12 mins.
Set 1-2: 55-60% 1RM Power Jerk
Set 3-4: 65-70% 1RM Power Jerk
Set 5-6: 70-75% 1RM Power Jerk
Set 7-8: 80-85% 1RM Power Jerk
Cash Out:
100 Med Ball Sit-Ups (or 50 GHD Sit-Ups)
Saturday, May 14
“Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure, than to take rank with those poor spirits who neither enjoy much nor suffer much, because they live in the gray twilight that knows neither victory nor defeat.”
― Theodore Roosevelt, Strenuous Life
Excited to announce our friend Lauren Furgiuele from Planting Roots Nutrition will be coming back next Saturday, May 21 to do another brief info session after Community WOD. This time, she’ll be talking about the Client/Nutritionist relationship. What does it entail? How does it work? She’ll also be available to answer other nutrition questions. Hope to see you then!
Rebuild 8:30a, Community WOD 9:30a
Rebuild
3 rounds for quality of:
10 Dumbbell Shoulder Press, pick load @2111
Rest 45 secs
12 Supine Ring Rows @2111
Rest 45 secs
15 Dumbbell Skull Crushers, pick load @2011
Rest 45 secs
8 DB Pull Throughs @2110
Rest 45 secs
Alt EMOM 18 mins: Front Squats, Single Arm Deadlifts, Suitcase Carries, and Prone Swimmers
Every 1:30 for 18 mins, alternating between:
6 Front Squats, pick load (Goblet Squats) @32X1
1x L [ 5 Single Arm Deadlifts @2112 + Suitcase Carry, 50 ft ], pick load
1x R [ 5 Single Arm Deadlifts + Suitcase Carry, 50 ft ], pick load
5 Prone Swimmers @4040
For the single arm deadlift + suitcase carry, set a heavy kettlebell just outside your midfoot on the working side, then lift while keeping your shoulders and hips perfectly square- pause for 2 secs at the top before returning the kettlebell to the floor for your next rep; after the 5 deadlifts, walk 50 ft keeping hips and shoulders square.
Community WOD
- Can do individually (35 min cap) or as a 2-person team (30-min AMRAP)
"Typhoon"
5 RFT: Row Calories, AbMat Sit-ups, Russian Kettlebell Swings, and Kettlebell Goblet Walking Lunges
5 rounds for time of:
40/30 Row Calories
30 AbMat Sit-ups
20 Russian Kettlebell Swings, 53/35 lbs
Kettlebell Goblet Walking Lunge, 53/35 lbs, 100 ft
Time cap: 35 mins
Friday, May 13
“A man is not called wise because he talks and talks again; but if he is peaceful, loving and fearless then he is in truth called wise.”
― Dhammapada, The Dhammapada: The Sayings of the Buddha
Rob Shaul, “Stuff I Wish I’d Learned Sooner”
I love this essay, as it’s coming from a guy I really respect as a complete BOSS. To hear that those we sometimes idolize are flawed, regretful, and human, just like us, reminds us that it’s ok to make mistakes. The important piece is to learn from them and allow them to be fuel for self-improvement. Anyway…enjoy.
Strength
Strict Pull-up - Skill A:
Ring Lat Press Downs 3x7
These are similar to Day 1's lat press downs. Think of these more as a press down than a pull. When done properly, the rings should touch somewhere between your hips and your rib cage. These are tricky though, so make sure you are using the appropriate difficulty. *Difficulty can be adjusted by moving feet closer to/further from the pull-up bar.
Strict Pull-up - Skill B:
Pause Ring Rows 5x5
These are similar to Day 4's segmented ring rows, only today you don't have to pause at the beginning and we're holding the top for much longer. Initiate your pull with the lats and hold the top of your ring row for a full 5 seconds. Keep your scaps pinched back during your hold just like with previous skill pieces. *These will get challenging. Choose an appropriate difficulty by moving for feet closer to/further from the pull-up bar. If you can't hold for 5 secs, your difficulty level is too high.
Strict Pull-up - Skill C:
Scap Pull-ups 4x10
More scap and lat strengthening! The scap pull-up is going to look and feel very similar to your Active Bar Hangs on Days 2 and 4. Essentially, an Active Bar Hang is one long scap pull-up. Start in a fully relaxed hang position, then contract your lats by pulling down on the bar. When done correctly your bodily will elevate a couple of inches. Your arms should not bend at the elbows.
Strict Ring Muscle-up - Skill A:
Top Ring Transitions 3x8
You are working the top part of the muscle-up transition here. Focus on keeping the rings in close to your body.
Strict Ring Muscle-up - Skill B:
Strict Chest-to-ring Pull-ups : 1x20
Strict Chest-to-ring Pull-ups 1x20
Accumulate 20 reps We are working on pulling strength here. Think about pressing down on the rings and keep the knuckles in close. Try and get the rings to your sternum each rep.
Strict Ring Muscle-up - Skill C:
Hollow Hold 3x 30 secs
Your lower back should be pressed into the floor. There should be no space between your back and the floor. Keep your shoulders off the ground. Focus on breathing and do not hold your breath.
WOD
"Sunny & 75"
For time: 75 Overhead Squats, 95/65 lbs
Every 3 mins (starting at 0:00) complete: Run, 400 m