WOD - Class Programming
Tuesday, June 21
“I suppose leadership at one time meant muscles; but today it means getting along with people.” - Gandhi
Rebuild option in all Group Fitness classes today.
XT Strength (Cleans focus) 5:30p
Strength
Alt EMOM 18 mins: Dumbbell Death Marches, Horse Stance Holds, and Batwing Extensions
Every 2 mins for 18 mins, alternating between:
16 Dumbbell Death Marches, pick load @3011
Horse Stance Hold, 1:15
8 Batwing Extensions @3232
Movement Demos
WOD
“The Back 40”
FT: Row Calories and Deadlifts
For time:
50/40 Row Calories
40 Deadlifts, 225/155 lbs
50/40 Row Calories
Rebuild
3 RFQ: Barbell Hip Thrusts and Barbell Hip Thrust Holds
3 rounds for quality of:
8 Barbell Hip Thrusts, pick load @2112
Barbell Hip Thrust Hold, pick load, 30 secs
10-12 Single Leg RDL @3111 (5-6/each)
Rest 2 mins
XT Strength
Clean - A:
Clean Pull + Power Clean + Front Squat + Clean : 1-1-1
Clean Pull + Power Clean + Front Squat + Clean 1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
3x(1+1+1+1) 50-60% 1RM Clean
Reset any time the bar comes back to the floor. There is a lot of opportunity to refine movement patterns here that apply to the full clean rep at the end of the complex, so take advantage. Balanced leg drive and big extension on the pull. Fast elbow turnover and meet the bar with good timing on the power clean (no crashing on the shoulders). Full depth, brace tight and stand fast for the front squat. The first three reps of this complex are a segmented clean. Put it all together on the final rep for a full clean.
Clean - B:
Clean 2-2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.
65% 1RM (or more)
Reset at the floor between reps but make sure the time between is minimal. You should be feeling like you are moving well for these full cleans after today's complex so carry that over here. If you want to build to some heavier loads you can do that today, but as always don't overreach if your form starts to change significantly.
Clean - C:
Front Squat 7x2 at 75% 1RM
Rest as needed between sets.
Stay tight on the descent, and explosive on the ascent. Keep your elbows up!
Monday, June 20
“People who enjoy meetings should not be in charge of anything.” - Thomas Sowell
Announcements:
Saturday morning at Community WOD, we’ll be doing a special partner WOD. “Eva Strong” honors the sacrifice of Eva Mireles, a teacher and enthusiastic CrossFitter, who died alongside her students last month in Uvalde, TX. No speeches here…we work to keep Pisgah Fitness non-political, but we do hero WODs in our community to honor individuals that have sacrificed themselves for the rest of us, to take something incredibly sad and negative and use it as a positive. We’ll honor Ms. Mireles on Saturday and celebrate her by working out and striving to be better than yesterday.
We’re finishing up our pull-up/muscle-up program this week! We’ve already seen some first-time muscle-ups and some great pull-up progress with some of our athletes, which is exciting. We’ll hit them today and finish up and re-test on Thursday of this week.
Friday 5:30pm represented last week with a big turnout! That’s awesome. It stays on the calendar!
Also, heard lots of great feedback on Coach Jacob’s “Strength Focus” class. That’s also staying on the schedule on Thursdays 4:30pm.
Ok…have an awesome week!
Strength
Pull-Up/Muscle-Up Day 19 of 20
Strict Pull-up - Skill A:
Every 2 mins for 10 mins: Toe Spot Strict Pull-up + Negatives
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.
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. 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.
Strict Ring Muscle-up - Skill A:
Banded Single Arm Lat Pull Downs : 3x20
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.
Strict Ring Muscle-up - Skill B:
Toe Spot Ring Muscle-ups : 3x3
Toe Spot Ring Muscle-ups 3x3 Rest as needed between sets.
We are working through less reps with the goal of using as Keep your eyes forward and rib cage down.
WOD
100 rounds for time (30:00 cap) of:
3 Kettlebell Swings, pick load
2 Goblet Squats, pick load
1 L/1 R Single Arm Kettlebell Push Press, pick load
Athlete Instructions
Complete in teams of 2. The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately run 1 post run before he or she may receive it back from his or her partner.
Sunday, June 19
“A leader is a dealer in hope.” - Napolean Bonaparte
XT Strength 9a
Jerk - A:
Push Press + Power Jerk + Split Jerk : 1-1-1-1
Push Press + Power Jerk + Split Jerk 1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
4x(1+1+1) 50-60% 1RM Split Jerk
Today's complex should feel progressively easier (i.e. the push press should feel the heaviest and the split jerk the lightest). Use the push press rep to get in the habit of aggressively exploding upward from the initial dip.
Jerk - B:
Split Jerk 5x3 at 60% 1RM
Rest as needed between sets.
Focus on your footwork here. You have 3 reps each set to create good habits. Each landing should feel exactly the same. If you are having trouble balancing in your receiving position you can 1) go a bit wider (horizontal) with your feet, or 2) hold the landing for 1-2 seconds each time before standing. Get used to what the receiving position should feel like.
Jerk - C:
Front Rack Hold 3x 15 secs
Use the same weight for each set. Rest as needed between sets.
110% 1RM Split Jerk
We're going beyond your split jerk max here. If you want to be able to jerk more weight, you certainly are going to need to be able to support more weight. Make sure you have a nice solid rack position with elbows up so that the weight is supported across your shoulders. Keep your rib cage down to avoid overextending the back and practice your belly breathing.
D)
Bench Press 3x5 @ 70-75%
Diagonal “Bound and Stick” 3x50’
Saturday, June 18
“My grandmother started walking 5 miles a day when she was 60. She’s 97 now, and we don’t know where the hell she is.” - Ellen Degeneres
Rebuild 8:30a, Community WOD 9:30a
REBUILD
A) 3 rounds for quality of:
8 Barbell Z Press @21X1, pick load
Rest 45 secs
8 Barbell Bent Over Rows @2111, pick load
Rest 45 secs
12 Dumbbell Rear Delt Flies @2111, pick load
Rest 45 secs
10 Ab Wheel Roll Outs (5 Barbell Roll Outs)
Rest 45 secs
B) 3 Sets
Split Stance Barbell Good Morning 2010 Tempo x 8-10/leg (2-3 RIR)
rest 45sec
Seated Double Leg Calf 11X3 Tempo x 10-15reps (2-3 RIR)
rest 45sec
Band Assisted Nordic Hamstring Curl 5 reps with 3-5sec lowering
COMMUNITY WOD (w/partner)
AMRAP 15
A)
As Partner A rows as far as possible, Partner B finishes an AMRAP of:
· 5 Toes-to-Bar (Hanging Knee Raises or V-Ups)
· 10 Wall Balls at 20 lbs. for men or 14 lbs. for women.
· 15 Push-Ups
Partner A then does the AMRAP while Partner B does rowing. Switch as needed. Teams are scored on row distance and 5/10/15 AMRAP.
5:00 Rest
B)
AMRAP (As Many Reps As Possible) for 15 minutes.
Partner A runs for 400 meters while Partner B does an AMRAP of:
· 20 Kettlebell Swings
· 20 Box Jumps
When Partner A returns, Partner B does the run while Partner A does the swings and box jumps. Teams are scored on 400m reps and 20/20 AMRAP.
Friday, June 17
“Progress is man’s ability to complicate simplicity.” - Thor Heyerdahl
STRENGTH
Every 1:30 for 18:00
:45 Strict Handstand Push-Up or Dips @21X1
:45 Russian Twists
:45 Pistol Squat @2111
WOD
4 RFT: Rows, Ground-to-Overheads, and Chest-to-bar Pull-ups
4 rounds for time of:
Row, 500 m
12 Ground-to-Overheads, 115/75 lbs
12 Chest-to-bar Pull-ups
Thursday, June 16
“Roses are red. Violets are blue. I’m schizophrenic, and so am I.” - Oscar Levant
Rebuild option available in group classes today.
Coach Jacob’s new “STRENGTH FOCUS” class launches today at 4:30pm! I’ve fixed the Zen Planner issue so you actually can see and RSVP for the class on your end now.
Remember, please RSVP for and hit the Friday 5:30pm if you want to keep it alive!!
Normal weekend schedule ahead…
STRENGTH
Pull-Up/Muscle Up Program Day 18 of 20
Strict Pull-up - Skill A:
Active Bar Hang : 3x 40 secs, rest 1 min
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.
Strict Pull-up - Skill B:
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.
Strict Ring Muscle-up Day 18/20 -
Strict Ring Muscle-up - Skill A:
Banded Seated Ring Muscle-ups : 3x Max Rep
Banded Seated Ring Muscle-ups 3x max rep
No more than 20 reps each set. Final time working this drill. Keep your lats engaged through these sets. Press down on the rings and keep them in close.
Strict Ring Muscle-up - Skill B:
False Grip Ring Rows 3x10
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.
WOD
"Giddy Up"
AMReps 15 mins (1,2,3,...): Deadlifts, Burpee Pull-ups, and Dumbbell Thrusters
As many reps as possible in 15 mins of:
1 Deadlift, 225/155 lbs 1 Burpee Pull-up 1 Dumbbell Thruster, 50/35 lbs
2 Deadlifts, 225/155 lbs 2 Burpee Pull-ups 2 Dumbbell Thrusters, 50/35 lbs
3 Deadlifts, 225/155 lbs 3 Burpee Pull-ups 3 Dumbbell Thrusters, 50/35 lbs ...
Continue adding 1 rep each round to each movement until time expires.
REBUILD
3 RFQ
8-12 KB Deadlift @2011
12 Cyclist Squat @2111
14-18 Landmine Press (7-9/each) @ 2011
STRENGTH FOCUS
3 - 5 rounds
Power breathing x 10-15
- easy bridges
KB Bottom up tight rope press x 3
- fast and loose drills
Back squat walk out x 5-10 seconds (110% 1RM)
- dead hangs
Stretch Session
Wednesday, June 15
“What’s another word for ‘Thesaurus’?” - Steven Wright
Ok…we have to keep some single-use plastic cups around to make sure athletes have water if/when they need it. However, we don’t like single-use plastics because they are a bummer for our friend Mother Earth. So…thanks for helping us, and her, out by bringing water bottles for use while you’re here!
WOD
“Annie”
50-40-30-20-10
Double Under (Singles)
Sit-Up
STRENGTH
Every 1:30 for 3 rounds
DBall Carry 200’ (2 down and back)
Sled Push 100’ (1 down and back) - Heavy
1:00 Single Arm Overhead Hold (:30/each)
WOD
3 2:00 Rounds, 2:00 rest
10/8 Assault Bike Cal
Building Lap
Max Reps Burpees to Plate (in remaining time)
Tuesday, June 14
“A day without sunshine is like, you know, night.” - Steve Martin
Rebuild option available in all Group Fitness classes.
XT continues on its Olympic Weightlifting focus…back to Cleans today!
STRENGTH
3 RFQ: Front Squats, Ring Front Leaning Rests, and Single Arm Landmine Rows
3 rounds for quality of:
4 Front Squats, pick load @2111
Rest 1 min
Ring Front Leaning Rest, 1 min
Rest 1 min
8 L/8 R Single Arm Landmine Rows, pick load @2111
Rest 1 min
WOD
3 rounds for time of:
12 Overhead Squats, 115/80
12 Hang Power Snatches, 115/80 lbs
12 Sumo Deadlift High-pulls, 115/80 lbs
REBUILD
3 RFQ
DB Suitcase Deadlift x 12-15 @2111
Landmine Curtsy Squat x 12-16 (6-8/each) @2111
GHD Sit-Up (Weighted Sit-Up) x 12-16 @21X1
XT STRENGTH
Clean - A:
Clean Pull + 2 Clean 1-1-1
3x(1+2) 60-70% 1RM Clean
Utilize the clean pull rep to prime your positions and extension for the two clean reps that follow. Reset with the bar on the floor between each rep of the complex.
Clean - B:
2 Clean Pull + Clean : 1-1-1-1-1
2 Clean Pull + Clean 1-1-1-1-1
5x(2+1) 75% 1RM Clean (or more)
This complex further engrains leg drive and extension with two pulls before a single clean. Reset at the ground for each rep. Same things apply- visualize moving into a full clean after each extension on your pulls. Loading allows you to work up heavier with this, but make sure to only increase if you are moving well and with speed.
Clean - C:
Clean Pull 5x2 Use the same weight for each set. Rest as needed between sets.
105% 1RM Clean
Feeling what it is like to move loads above your 1RM can be helpful not just in improving leg drive and extension but upping your confidence when we retest down the line. Reset at the floor between reps and make sure to move the same way you would if you were attempting to pull under the bar at the top of the pull.
Monday, June 13
Ok, team...few announcements this week:
1. First, congrats to all of our educators on finishing out another school year. We appreciate the work you do each day! Now, enjoy your summer!!
2. Congrats also to our own coach-in-training Kay Kelley! She's nearing the end of her internship at Pisgah and solo-led her first two classes on Saturday. Awesome work, Kay.
3. We're excited to announce that we're going to pilot a new strength class on Thursdays at 4:30pm. Coach Jacob will be leading and programming the class, which is called "Strength Focus." Any one can take the class with their normal memberships and you sign up like you would for any PF session. Here's a description from Coach Jacob:
"Strength Focus seeks to build strength by training the “Skill” of strength, through stability snd high tension drills. A particular focus will be on learning to integrate the body and use it as one piece. If you don’t want to get bulky, but want a vice grip for a hand, this is the class for you. "
The class will be strength-only, like XT and Rebuild, so athletes can pair the session with the 5:30pm Group Fitness class for a supercharged strength+conditioning combo!
4. Our Friday 5:30pm class struggles during the summer, understandably, as people are out and traveling and enjoying mountains and friends and all the things. We're happy to keep posting the class on the schedule, but it really needs 3+ folks consistently to keep on the schedule. So...if you want the class to stay, please RSVP as early as you can and attend. Otherwise, we'll probably drop until the fall.
5. Coach Dana is hosting a summer solstice gathering at his amazing farm. I can tell you these are big, fun, super positive, and family-friendly events. Dana wanted to extend an invite to his Pisgah family, and sent the following info:
"Hey, hey Fam! It’s hard to believe but the summer solstice is approaching fast! We will be hosting our Solstice Gathering again this year and we can’t wait to see you on Saturday, June 25 3pm till?! We have Chalwa coming out to play again as well as our friend Sun Yata mixing up some good tunes and good vibes 😎.
Sticking with tradition, this is a potluck feast! We provide meat for the grill and y’all just bring a side to share! Please also BYOB (bring your own beverages 😉) We have a suggested donation of $10 can use Venmo- @Dana-Rider or cash (helps cover music and food ) If you can’t swing the money, please come anyway, if you wanna toss in a little extra, that’s always appreciated 🙏🏽 Other things you may want to bring are your swimsuit, maybe an inner tube for the creek, and some natural materials (petals, pods, leaves) to add to collaborative mandala project if that interests you! Also, feel free to invite friends! We just ask that they also bring a dish to share so the potluck magic works! Camping welcome! Also, NO DOGS. We know most of you have furry friends, but this is a working farm with an assortment of animals. Can’t wait to see everyone! Love y’all!
45 Sandymush Creek Rd Leicester"
Ok...that should get us through the week!
Now...an epic bodyweight hero WOD to get us started. Get some!
STRENGTH
Pull-up/Muscle-Up Day 17 of 20
Strict Pull-up - Skill A:
Hollow Hold 1x 60 secs
Accumulate 60 secs. This is our 3rd go at a 60 sec hollow hold. Test yourself. Get this in as few sets as possible, but stay hollow!
Strict Pull-up - Skill B:
Banded PVC Lat Press Downs : 5x10
Banded PVC Lat Press Downs 5x10 Rest as needed between sets.
If you haven't increased your band resistance yet, let's try it today. We have more sets than Day 1 and Day 9, but the sets are smaller. Press down fast, stay controlled on the way back up, and keep your arms locked out.
Strict Pull-up - Skill C:
Toe Spot Strict Pull-ups : 5x6
Toe Spot Strict Pull-ups 5x6
Your last toe spot pull-ups of the program! Keep the assist minimal, and (if you can) lower the box to make things more challenging.
Strict Ring Muscle-up Day 17/20 -
Strict Ring Muscle-up - Skill A:
Top Ring Transitions 3x10
This will be our last time working with this drill. Take your time through these sets. Keep the rings in close and rib cage down.
Strict Ring Muscle-up - Skill B:
Toe Spot Ring Muscle-ups : 3x6
Toe Spot Ring Muscle-ups 3x6
Use as much leg assistance as needed. Focus on keeping the hollow position and eyes forward at all times.
WOD
“Loredo”
6 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run, 400 m
30:00 Cap (Modify/reduce reps as needed. Need to finish each round in 5 min or less to beat the cap)
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
Sunday, June 12
“May the forces of evil become confused on the way to your house.” - George Carlin
XT Strength - 9a
Jerk - Test:
Log your best Split Jerk 1 rep max lift. Only log the heaviest 1 rep, do not include sets prior to it.
We need a baseline! We use percentages of your 1RM throughout this program. If you already know your jerk 1RM, go ahead and skip this. If not, set a 1RM today and use it for your percentages moving forward. We'll retest at the end of the program to see any progress.
Jerk - A:
Power Jerk + Split Jerk + Power Jerk + Split Jerk : 1-1-1
3x(1+1+1+1) 50-60% 1RM Split Jerk
We're spending lots of time under tension with this piece. If you have jerk blocks, use them to reset each time. Otherwise you'll need to return to the shoulders each time. Be explosive with each rep. Practice opening your hips fully before getting back underneath the bar. For your split jerk reps, stick the landing. Hold it for a 1-2 seconds before standing back up. Practice nailing the position and the balance, before bringing your feet back together.
Jerk - B:
Jerk Dip + Split Jerk + Jerk Dip + Split Jerk : 1-1-1-1-1
5x(1+1+1+1) 65% 1RM Split Jerk (or more)
You'll be working on your dip here. Each split jerk will be preceding by a dip. That dip should be as upright as possible. Do your best to keep your jerk dip during the split jerk looking and feeling the same way it did when performed by itself. Nothing should change. *Descend controlled and be explosive back up.
Jerk - Test:
Record your best Push Press 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.
Switching gears to finish up today's session. This is a push press, which means no re-bending back under the bar like with your jerks. Because we aren't re-bending the focus will be more on developing overhead strength here. *If you find yourself re-bending to complete the rep, focus a bit more on your quads and glutes. You should be squeezing them as hard as possible while pressing the bar overhead.
Saturday, June 11
“My goal is not to be better than anyone else, but to be better than I used to be.” - Wayne Dyer
Check out this short and helpful resource from Precision Nutrition about structuring and arranging your/our kitchen spaces!
REBUILD
a) Every 90sec x 10 Sets (15mins)
Odd - Close Grip Bench Press; 30X0 Tempo x 10reps (2-3 RIR)
Even - RNT Dumbbell Row; 20X0 x 8reps/arm (2-3 RIR)
b) Every 75sec x 9 Sets (12mins)
1st – Trap 3 Raise x 15-20 reps 2020
2nd - Supinated Barbell Bent-over Row; 2020; 10-15reps (2-3 RIR)
3rd - KB Horn Grip Bicep Curl 20X0; 10-15rep RANGE
c) Plank Circuit
COMMUNITY WOD
3 rounds for max reps of:
Assault Bike Calories, 2 mins
Alternating Single Arm Dumbbell Snatches, 2 mins
Dumbbell Goblet Squats, 2 min
Row Calories, 2 mins
Ring Dips (Box Dips), 2 mins
Strict Pull-ups (Ring Rows) 2 min
Friday, June 10
“Don’t try to figure out what your life is about. It’s too big a question. Just figure out what the next three years are about.” - David Brooks
STRENGTH
Every 1 min for 12 mins: Front Squat
1 Front Squat, 90% 1RM
Every 1 min for 12 mins.
WOD
CrossFit Games Open 20.1 - Rx'd
10 rounds for time of:
8 Ground-to-Overheads, 95/65 lbs
10 Bar Facing Burpees
Time cap: 15 mins
Thursday, June 9
“It’s not an apology if it comes with an excuse.” - Kevin Kelly
STRENGTH
Strict Pull-up - Skill A:
Ring Lat Press Downs 3x8
Make these a little more difficult than Day 8 by walking your feet closer to the pull-up bar. Keep a rigid body and pull to the hips.
Strict Pull-up - Skill B:
Pause Ring Rows 5x5
Pause 5 secs at the chest each rep. Compare to Day 8. Make more difficult if possible.
Strict Pull-up - Skill C:
Scap Pull-ups 4x10
These should feel pretty good by now. Pull down on the bar to engage to the lats. Don't forgot about your hollow position on these, too. Point your toes, squeeze your glutes and quads, and keep your rib cage down.
Strict Ring Muscle-up Day 16/20
Strict Ring Muscle-up - Skill A:
False Grip Active Ring Hang : 2x Max Hold
False Grip Active Ring Hang 2x max hold
One less set than we have been completing. Don't rush the rest between efforts and make sure you start with a strong false grip.
Strict Ring Muscle-up - Skill B:
Elevated Ring Rows 3x5
Compare to day 13. Set the rings up just under your hips and use a 14-20 inch box. Building strength in the lats which will transfer over to all gymnastics movements.
Strict Ring Muscle-up - Skill C:
Band Tricep Extensions 3x20
Use a lighter band on these sets and focus on full lockout.
WOD
Complete as many rounds and reps as possible in 18 mins of:
50 Sit-Ups
30 Push Press, 95/65 lbs
100 Double Unders
40 V-Ups
30 Overhead Squats, 95/65 lbs
100 Double Unders
50 Sit-Ups
30 Sumo Deadlift High Pulls 95/65 lbs
100 Double Unders
REBUILD
Every 1:30 for 18:00
:45 Sit-Ups @2011
14 Filly Press @2011
8 Tempo Overhead Squats @3212
Wednesday, June 8
“The thing that made you weird as a kid could make you great as an adult.” - Kevin Kelly
STRENGTH
Use the heaviest weight you can for each set.
E2M
WOD
FT: Wall Balls and Toes-to-bars
For time:
42 Wall Balls, 20/14 lbs
21 Toes-to-bars
30 Wall Balls, 20/14 lbs
15 Toes-to-bars
18 Wall Balls, 20/14 lbs
9 Toes-to-bars
Tuesday, June 7
“Anything you say before the word “but” does not count.” - Kevin Kelly
Rebuild option available in each class.
XT Strength (Snatch Focus): 5:30pm
Strength
Every 1 min for 15 mins, alternating between:
8 L Arm Dumbbell Rows, pick load
8 R Arm Dumbbell Rows, pick load
Nose-to-Wall Handstand Hold, 30 secs
20 Russian Kettlebell Swings, pick load
Ring Support Hold, 30 secs
WOD
FT: Rows, 400 m, and Assault Bike Calories
For time:
Row, 1000 m
Run, 400 m
60/40 Assault Bike Calories
REBUILD
Every 75sec x 9 Sets (12mins)
1st - Off Set KB Push Ups 20X0 Tempo; 6-8/arm
2nd – Renegade Rows 2020; 12-16reps
3rd - Tall Kneeling KB Tricep Extension 20X0; 10-15rep RANGE
XT STRENGTH
1) Snatch Pull 3x5
2) Snatch Balance 3x5
3) Every 2 mins for 16 mins: Hang Snatches and Snatches
1x [ 1 Hang Snatch + 1 Snatch ], pick load
Every 2 mins for 16 mins.
4) Back Squat : 10x2 at 70% 1RM
Back Squat 10x2 at 70% 1RM Rest as needed between sets.
Ten sets with 70% of your back squat 1RM gives the opportunity to accumulate some volume with moderate load. Fast out of the hole and carry that speed through the middle of the rep. Stay balanced and brace tight.
Monday, June 6
Wow….what an amazing turnout on Saturday and such a fun celebration. Thanks to all that contributed to the awesome food selection and for being a part of the Pisgah family! Here’s to the next 10 years…
Announcements for the week:
First, we want to thank Coach Dan Hartley for stepping in and helping us with our Monday Noon class for the last few months. That’s been a huge help and I know the community has benefited from his experience and coaching there. His primary work schedule has changed and Coach Mark will be taking that Noon class starting tomorrow. Thanks, Coach Dan!
Hayette received multiple request for her pancake recipe from Saturday, so she’s sent this: Hayette’s Banana Pancakes Recipe
There are three different CrossFit events happening in AVL in July. I’ve pasted descriptions of all 3 at the bottom of this for your information.
STRENGTH
Strict Pull-up Day 15/20
Strict Pull-up - Skill A:
Kip Drills 4x8
4x6-8 reps
Slightly higher volume than Day 7.
These should be slow and controlled.
Press down on the bar.
Strict Pull-up - Skill B:
Banded Pull-up Negatives : 10x1
Banded Pull-up Negatives 10x1
Rest as needed between sets.
More negatives. See if you can go even slower on your negative than back on Day 7. Rest as needed between sets so that you can get a solid negative in each time.
Strict Ring Muscle-up Day 15/20
Strict Ring Muscle-up - Skill A:
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, 5, and 9. Working through the transition part of the strict ring muscle-up. Keep the arms in close and eyes forward.
Strict Ring Muscle-up - Skill B:
Strict Ring Dips 1x10
Accumulate 10 reps.
Focus on your form. Eyes stay forward and make sure the shoulders lower below the elbows. Get a good lock out at the top of each rep.
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. Keep your core engaged and squeeze your glutes.
WOD
AMRAP 12 mins: Lateral Parallette Jump Overs, Dumbbell Bench Press, and Dumbbell Farmers Carries
Complete as many rounds as possible in 12 mins of:
30 Lateral Parallette Jump Overs
12 Dumbbell Bench Press, pick load
Dumbbell Farmers Carry, pick load, 100 m
July Events:
Riley 21 Charity WOD - July 9
Hello!
We would love to have you all join us for our annual Riley 21 event on July 9, 2022. (Flyer attached)
I know most of you know our former member Riley tragically gave his life saving many others in the UNC-Charlotte school shooting in 2019. His family are all still members and we love to celebrate his life with a fundraiser each year. Registration is open! We are only asking for donations that go directly to the foundation. You can go to our website or use the link below.
Registration:
https://crossfit-asheville.triib.com/events/riley-21__/
Website
http://crossfitasheville.com/events/
Riley Howell Foundation:
https://rileyhowellfoundation.org/
Bowen Memorial Charity WOD - July 23
Hey guys,
July is a busy month every year with fitness events and summer break for kids, but we are hoping to see as much of the community as possible this year for Bowen 11 memorial fundraiser. It is important to us that his legacy lives on and we pay tribute to our local heroes while showing his family that the community will never forget his sacrifice.
The cost of the event is $35 which includes a t-shirt and all proceeds will go directly to his family. If you guys have any questions feel free to reach out!
Summit Summer Slam Competition - July 30
Hello!
We'd like to invite you to our Summit Summer Slam Competition and would really appreciate it if you could share with your members!
RX, Intermediate and Scaled divisions.
2 person same sex teams.
$75 per team until July 1st, $100 per team after July 1st.
Prizes awarded to the top 3 in each category.
Here is the link : https://summit-crossfit.triib.com/events/summit-summer-slam
Sunday, June 5
“The invariable mark of wisdom is to see the miraculous in the common.”
― Emerson
XT Strength: 9a
We’re excited to pivot our XT Strength program slightly to more of a concentrated focus on Olympic lifting and skill development. Each XT Strength class moving forward will now have a primary goal of moving athletes forward in Olympic weightlifting. We hope you’ll enjoy this change as we seek to progress in this area!
XT Strength
Clean - Test:
Log your best Clean 1 rep max lift. Only log the heaviest 1 rep, do not include sets prior to it.
If you already know your clean 1RM, skip this test. You'll need to know your max for various percentages throughout the program. If you don't know your clean 1RM, work up to a max today and log your score here. Make note of how things felt and what kind of jumps in weight you made. We'll retest again at the end of the program.
Clean - A:
Clean Lift Off + Clean Pull + Power Clean + Clean : 1-1-1
Clean Lift Off + Clean Pull + Power Clean + Clean 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
3x(1+1+1+1) 50-60% 1RM Clean
This complex is a deconstructed clean. Each rep builds off the previous movement, culminating in a full clean. Each rep is meant to be a full reset from the floor. The focus is on the quality of the sets done, versus rushing through things by hanging onto the barbell.
Clean - B:
Clean Pull + Clean + Clean Pull + Clean : 1-1-1-1-1
Clean Pull + Clean + Clean Pull + Clean 1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
5x(1+1+1+1) 65% 1RM Clean (or more)
This complex has two cleans. Each is preceded by a clean pull. Use the clean pull to get your positions right for the cleans and focus on extension. Visualize going into a clean on the pulls, the movement should be the same, just abbreviated. Reset at the floor with each rep of the complex.
Clean - C:
Front Squat 10x2 at 70% 1RM
Rest as needed between sets.
Front squat strength will be key to increasing overall clean ability. Use 70% of your front squat 1RM. Be fast out of the hole!
Saturday, June 4
“No duty is more urgent than giving thanks.” - James Allen
Community WOD (Note…at 10AM today!)
10 3-minute stations. Can be done individually or as a 2-person team. Teams can split work anyway they would like. Teams can start at any location and will rotate immediately to the next task at 3:00 intervals.
1: KB Goblet Lunges
2: DBall Over Shoulder
3: Sled Push
4: KB Swings
5: Bike
6: Alt. DB Snatch
7. Row Cal
8. Box Overs
9. Sit-Ups
10. Pull-up/Ring Row
Friday, June 3
“Water is the softest thing, yet it can penetrate mountains and earth. This shows clearly the principle of softness overcoming hardness.”
― Lao Zi
Strict Pull-up - Skill A:
Every 1 min for 5 mins: Toe Spot Strict Pull-ups
6 Toe Spot Strict Pull-ups
Every 1 min for 5 mins.
Compare to Day 6. Try using less toe assist than last time. If you scaled the reps down last time, try adding some back in. *Don't sacrifice form and technique for reps.
Strict Pull-up - Skill B:
Chin Over Bar Hold : 1x 45 secs
Chin Over Bar Hold 1x 45 secs
Accumulate 30-45 secs. Compare how you feel today to how things went on Day 6. This is a very tricky skill piece, but the strength developed by this static hold will be very useful for your strict pull-up. Try breaking into less sets than you did last time. Focus on pinching your shoulder blades back at the top, and stay hollow!
Strict Pull-up - Skill C:
Banded Single Arm Lat Pull Downs : 3x16
Banded Single Arm Lat Pull Downs 3x16
3x8 L/8 R Same reps as Day 6, but you have 2 options today: 1) use a thicker band for more resistance, or 2) hold your hand at your chest for 1-2 secs each time. Remember, to initiate the pull-down by activating the lat.
Strict Ring Muscle-up Day 14/20
Strict Ring Muscle-up - Skill A:
Top Ring Transitions 3x10
Compare to days 6, 8, and 11. You should be feeling more comfortable with this drill. Use the legs as needed. Keep your eyes forward and maintain the hollow position.
Strict Ring Muscle-up - Skill B:
Banded Single Arm Lat Pull Downs : 3x20
Banded Single Arm Lat Pull Downs 3x20
3x10 L/10 R Look back at day 11 and adjust the band setup as needed. Keep the arm in close and drive the elbow down each rep.
Strict Ring Muscle-up - Skill C:
Hollow Hold 1x 90 secs
Accumulate 1:30. Make sure you are breathing through your time holding. Do not hold your breath. There should be no space between your lower back and the floor. Scale to a tuck hold if needed.
WOD
"Autobot"
AMRAP 18 mins: Deadlifts, Double Unders, and Wall Balls
Complete as many rounds as possible in 18 mins of:
9 Deadlifts, 225/155 lbs
60 Double Unders
30 Wall Balls, 20/14 lbs
Thursday, June 2
“Wisdom is knowing I am nothing,
Love is knowing I am everything,
and between the two my life moves.”
― Nisargadatta Maharaj
Strength
Every 1:30 for 18 mins, alternating between:
5 Front Squats, pick load
10 Supine Ring Rows
5 Prone Swimmers
Flutter Kicks, 45 secs
WOD
3x RFT, every 4 mins: Rows and Dumbbell Thrusters
3 rounds, each round for time, of:
Row, 500/400 m
15 Dumbbell Thrusters, pick load
Go every 4 mins.
Rebuild
3 RFQ
20 Landmine Twists
12 DB Thrusters @21X1
20 Russian Twists