WOD - Class Programming

Ben Williamson Ben Williamson

Thursday, July 11

Reminder: Come help us wish Coach Jacob well! His last class will be Friday, July 12 at 4:30pm. If you can, please come by and hit up that class as an athlete or come toward the end of class for a beer, a hug, and a proper send off!

To keep up with Jacob and learn more about his new business, he can be reached at 606-340-7852 and on Instagram at www.instagram.com/jacobleederossett/.

Warm-up

2-4 minutes of jogging, biking or rowing

-then-

2 Rounds, not for time of:

6 Banded Good Mornings

8 Box step-ups and step-downs (you choose the height of the box)

10 deadlifts, empty/light barbell

10 Glute Bridges, empty/light barbell

20-30 Seconds of Banded Marching

30-45 Seconds of foam rolling your back

(NTE 10:00)

Strength

Deadlift  2-2-2-2-2-2-2

Use the heaviest weight you can for each set.

Athlete Instructions

70% 1RM or higher

Metcon 

3-4 Rounds for quality:

12 L/12 R Single Arm Dumbbell Row @2111

Dual DB Hang Snatch, x 12-15

Flutter Kick, accumulate 1 min

Dumbbell Glute Bridge, 1x15-20 @21X1

Strength B (can be done instead of metcon)

Same as Metcon, for quality

Accessory (Optional. Can be done in addition to above.)

For time:

75 Russian Kettlebell Swing, pick load

Athlete Instructions

50-75 Russian Kettlebell Swings.

Choose a heavy load you can safely move. The goal is to accomplish this in 3 or fewer sets.

Cool Down

Wall Stretch, Leg

Hold 1-2 minutes per side.

Straddle Stretch

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Wednesday, July 10

Reminder: Come help us wish Coach Jacob well! His last class will be Friday, July 12 at 4:30pm. If you’re able, please come by and hit up that class as an athlete or come toward the end of class for a beer and/or a hug and a proper send off!

To keep up with Jacob and learn more about his new business, he can be reached at 606-340-7852 and on Instagram at www.instagram.com/jacobleederossett/.

Warm-up

3-4 mins of jogging, biking, or rowing 

-- then -- 

Agility Drill:

Lateral Line Hops

Perform for 2-3 Rounds with both feet at the same time, or for 2 Rounds with the R foot & 2 Rounds with the L foot. 

Each Round is 30 Seconds.

During the 30 seconds perform the drill both forwards and backwards.

Rest 30-60 seconds between rounds.

(NTE 10:00)

Strength/Cardio

For quality:

Bar Hang, 3 mins

Athlete Instructions

Accumulate 2-3 minutes.

Tabata Burpees

Today’s interval is 1 min of work followed by 1 min of rest for 3 intervals.

Tabata score is the total reps performed in all of the intervals.

Metcon 

AMRAP 30

Run, Row, or Bike

Cover as much distance as you can in 30 min. 



Strength B (can be done instead of metcon)

Glute Ham Raises 3x10

Athlete Instructions

3 Sets of 5-10 reps.

For quality:

Plank Hold, Accumulate 2-5 mins

Accessory (Optional. Can be done in addition to above.)

Same as Strength B

Cool Down

Frog Stretch

Hold 1-2 minutes.

Calves & Foam Rolling

Read More
Ben Williamson Ben Williamson

Tuesday, July 9

Reminder: Come help us wish Coach Jacob well! His last class will be Friday, July 12 at 4:30pm. If you’re able, please come by and hit up that class as an athlete or come toward the end of class for a beer and/or a hug and a proper send off!

To keep up with Jacob and learn more about his new business, he can be reached at 606-340-7852 and on Instagram at www.instagram.com/jacobleederossett/.

Warm-up

2 minutes of rowing, biking or jogging

10 Good Mornings

1 x Burgener Warm Up with empty bar (45/35) (see video below)

-then-

2 Rounds, not for time, with an empty barbell, of:

5 deadlifts, starting from mid-shin

5 hang muscle cleans, starting from just above the knees

5 push presses

5 power clean and jerks, starting from mid-shin

(NTE 10:00)

Strength/Skill

Turkish Get-up 14-14-14

Use the heaviest weight you can for each set.

Rest as needed between sets.

Athlete Instructions

5-7 reps/arm

Rest 1-2 minutes between rounds



Double Unders: 4 x 1 min / 1 min


1 min of work followed by 1 min of rest for 4 intervals.

Score is the lowest reps performed in any of the intervals.

Athlete Instructions

Your score is the lowest number of reps in any minute. (If not proficient with double-unders yet, you can work in the same fashion with single-unders OR, for 4 Rounds, you can do 1:00 of practice followed by 1:00 of rest)

Metcon 

For time:

30 Power Clean & Jerks, 155/105 lbs

Athlete Instructions

For time, or not.

If 155/105 is too heavy, use 60% of 1RM clean & jerk.

Or:

Partner Version:

12 rounds for time of:

5 Power Clean & Jerks, 155/105 lbs

Athlete Instructions

Complete in teams of 2. Alternate rounds, 6 each.

For time, or not.

If 155/105 is too heavy, use 60% of 1RM clean & jerk.

Strength B (can be done instead of metcon)

Shoulder Press 12-12-12

Use the heaviest weight you can for each set.

Athlete Instructions

3 Sets of 8-12 reps.

Russian Twists (w/ med ball or kb)

3 x 20-30

Accessory (Optional. Can be done in addition to above.)

Same as Strength B

Cool Down

Hamstring Stretch

Hold 1-2 minutes per side.

Trap stretch with lacrosse ball

1-2 minutes per side

Read More
Ben Williamson Ben Williamson

Monday, July 8 (Announcement!)

Gym Announcement

So we have a bittersweet announcement to share today.

The bummer part is we need to let everyone know that Coach Jacob will be leaving Pisgah Fitness after this week. The exciting part is that he’s doing so to focus fully on his growing fitness coaching business, which will now have its own space in Weaverville.

We’ve been fortunate to host some smart, talented, and passionate coaches over Pisgah’s 12+ years, and Jacob certainly checks all those boxes and more. He quickly fit into our community when he started with us over two years ago and he has done so much for us in terms of coaching classes, managing the space, programming workouts, and mostly just being a friendly and positive presence and resource in our space.

So, this is a natural step for Jacob and while we’re disappointed to be losing his expertise and talent, we’re thrilled he’ll get to have his own space and lead his own fitness community.

Congrats, Jacob, and THANK YOU for all that you’ve given to us! You’ll be missed, and we hope you’ll come back to visit us often.

Jacob will be coaching his normal class schedule this week. His last class will be Friday, July 12 at 4:30pm. If you’re able, please come by and hit up that class as an athlete or come toward the end of class for a beer and/or a hug and a proper send off!

To keep up with Jacob and learn more about his new business, he can be reached at 606-340-7852 and on Instagram at www.instagram.com/jacobleederossett/.

Monday Class Workout:

Warm-up

3 Rounds, not for time, of:

1 minute of easy jogging, biking or rowing

20 seconds of lateral banded steps

10 m of walking lunges

10 air squats

5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

5 Band Pull-aparts

5 Scap Pull-ups

8 Hollow Rocks or V-ups or GHD sit-ups

Strength/Skill

Muscle Up Strength and Skill Work

For quality:

30 Dips

+

If you are working on developing kipping pull-ups: practice kip swings, into kipping pull-ups

If you have kipping Pull-Ups: Spend time practicing: Low Bar Muscle-Ups/ Jumping Bar Muscle-Ups/ Bar Muscle Ups

Athlete Instructions

Mix in dip sets with practice/skill time. Use as little leg as possible on scaled dips and low bar/jumping bar muscle-ups

Metcon 

For time:

25 Pull-ups

Walking Lunge, 100 m (6 floor lengths)

25 Knees-to-elbows (Hanging Knee Raise, or can sub V-Ups)

Walking Lunge, 100 m

25 Knees-to-elbows

Walking Lunge, 100 m

25 Pull-ups

Athlete Instructions

Pull-ups- any style.

Movement Demos

Strength B (can be done instead of metcon)

3 RFQ

15 Bent Over Rows @20X1

100m Walking Lunge

25 V-Ups 

Accessory (Optional. Can be done in addition to work above.)

Each for time:

Row: 3x 300 m, or Bike 3x30 sec, or Run 3x 200m

Rest 2 mins between efforts.

Max efforts.

Cool Down

Cobra Stretch - abs

1-2 minutes

Kneeling Lay Back

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Saturday, July 6

“Perpetual optimism is a force multiplier.” - Gen. Colin Powell

Community WOD 


AMRAP 15 - w/Partner, any split

Row, 500 m

40 Air Squats

30 Sit-ups

20 Push-ups

10 Renegade Row


5 min break


then:

AMRAP 10 - w/Partner, alternate movements

Post Run

15R/15L SA DB Snatch

10R/10L SA DB Push Press

Read More
Ben Williamson Ben Williamson

Friday, July 5

“Optimism is a strategy for making a better future. Because unless you believe that the future can be better, you are unlikely to step up and take responsibility for making it so.” – Noam Chomsky

Warm-up

2-4 minutes of easy rowing, biking or jogging

-then-

3 sets, not for time, of:

5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

5 Band Pull-aparts

5 Scap Pull-ups

5 Kip Swings

5-7 Strict Pull-ups OR Ring Rows

5-7 Knee push-ups OR regular push-ups

10 Seconds holding the top position of the ring dip (feel free to use two bars or a bench instead)

10 Second holding the bottom position of the ring dip (feel free to use two bars or a bench instead)

Strength

As many reps as possible in 10 mins of:

1 Strict Pull-up

1 Strict Dip

2 Strict Pull-ups

2 Strict Dips

3 Strict Pull-ups

3 Strict Dips

...

Continue adding 1 Strict Pull-up and 1 Strict Dip rep each round until time expires.

Athlete Instructions

Move with purpose, but prioritize quality over speed.

Rest 10 minutes or less, then begin metcon.

Movement Demos

Metcon 

Death By Burpee

With a continuously running clock perform:

1 Burpee in the first 1 min

2 Burpees in the second 1 min

3 Burpees in the third 1 min

...

Continuing this for as long as you are able.


Strength B/ Accessory

Dumbbell Pull Over 4x12

Athlete Instructions

3-4 sets of 8-12 reps.

Dumbbell Overhead Tricep Extension 4x12

Athlete Instructions

4 sets of 8-12 reps.

Cool Down

Cobra Stretch - abs

1-2 minutes

Chest & Pec, hands behind

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Thursday, July 4

“Sometimes when you’re in a dark place you think you’ve been buried, but you’ve actually been planted.” – Christine Caine

Warm-up

2-4 minutes of running, biking or rowing

-then-

2 Rounds, not for time of:

15 m of High Knees

10 Lateral Lunges (5 per side)

15 m of butt kicks

10 Squats (Squat Therapy style) (see video below)

10 Hip & Back extensions

10 Glute Bridges (empty/light barbell)

30 Seconds of Banded Marching

5 Broad Jumps

Strength

For quality:

100 Hollow Rocks

Athlete Instructions

Accumulate 50-100 reps in as few sets as possible.

Metcon 

4 rounds for quality of:

10 Dumbbell Squats, 50/35 lbs

Dumbbell Front Rack Lunge, 50/35 lbs, 10 m

12 L/12 R Dumbbell Bulgarian Split Squats, 50/35 lbs

Rest 2 mins


Strength B/ Accessory

Same as Metcon

Cool Down

Wall Stretch, Leg

Hold 1-2 minutes per side.

Straddle Stretch

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Wednesday, July 3

“Man often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning.” – Mahatma Gandhi

Warm-up

2 Rounds, not for time of:

2 minutes of rowing, biking or jogging

10 Hip & Back Extensions

1 x Burgener Warm Up with empty bar (45/35)

Strength

For quality:

20 Wall Walks

Athlete Instructions

10-20 reps, not for time. Slow & controlled.

Or:

For quality:

Handstand Hold, 4 mins

Athlete Instructions

Accumulate 2-4 minutes open floor or against a wall 

Or practice handstand walking


Metcon 

Randy

For time:

75 Power Snatches, 75/55 lbs

Athlete Instructions

Complete for time, (or not). 

Strength B/ Accessory

For quality:

30 Turkish Get-ups, pick load

Athlete Instructions

Accumulate a total of 20-30 reps (10/15 per arm), switch arm every 5 reps.

GHD Hip Extensions 3x15

Athlete Instructions

3 sets of 12-15 reps

Slow and controlled movement, weighted if you want.



Cool Down

Hamstring Stretch

Hold 1-2 minutes per side.

Trap stretch with lacrosse ball

1-2 minutes per side

Read More
Ben Williamson Ben Williamson

Tuesday, July 2

“Choose to be optimistic. It feels better.” – Dalai Lama

Warm-up

3-4 Rounds, not for time, of:

20-30 jumping jacks

8 walking lunge steps

8 light kettlebell Russian swings

10 cals on the air bike (or 10 cals on the rower or 100 m run); try to increase the effort each set.

45 seconds of rest

Strength

For quality:

L-Sit Hold, 2 mins

Athlete Instructions

Accumulate 1-2 minutes.

Watch the video for variations and scaling options.


For quality:

Sandbag Bear Hug Hold, pick load, 5 mins

Athlete Instructions

Sandbag / D-ball

Accumulate 3-5 mins.


Metcon 

For time:

50/35 Air Bike Calories

-- Rest 3 mins --

40/30 Air Bike Calories

-- Rest 3 mins --

30/20 Air Bike Calories

-- Rest 3 mins --

20/15 Air Bike Calories

-- Rest 3 mins --

10/7 Air Bike Calories


Strength B/ Accessory

Single Leg Dumbbell Deadlift 4x12

Athlete Instructions

3-4 sets of 8-12 reps.

Cool Down

Frog Stretch

Hold 1-2 minutes.

Calves & Foam Rolling

Read More
Ben Williamson Ben Williamson

Monday, July 1

“Optimism is a happiness magnet. If you stay positive, good things and good people will be drawn to you.” – Mary Lou Retton

Warm-up

2-3 minutes of easy jogging, biking or rowing

-then-

2 sets, not for time, of:

20 seconds of banded steps forward and backward

10 Squats (Squat Therapy style) (see video below)

5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

5 Band Pull-aparts

5-7 Thrusters, empty barbell

5 Scap Pull-ups

5 Kip Swings

5 Pull-ups, Ring Rows

60 seconds of rest

Strength

3 rounds for quality of:

Barbell Overhead Lunge, pick load, 15 m

  • 15m=One floor length

Metcon 

3 rounds for time of:

Run, 400 m

15 Thrusters, 95/65 lbs

15 Pull-ups

Athlete Instructions

Pull-ups- any style.

Movement Demos

Strength B/ Accessory

Single Arm Dumbbell Row 4x24

Athlete Instructions

3-4 sets of 8-12 reps per arm.

Overhead Squat 3-2-1

Use the heaviest weight you can for each set.

Athlete Instructions

Rest 2-4 minutes between sets.

Cool Down

Wall Shoulder Stretch

Hold 1-2 minutes.

Kneeling Lay Back

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Saturday, June 29

“And so with the sunshine and the great bursts of leaves growing on the trees, just as things grow in fast movies, I had that familiar conviction that life was beginning over again with the summer.” -F. Scott Fitzgerald, The Great Gatsby

Community WOD 

For 5 cycles:

AMRAP in 3 mins of:

3 Power Cleans, 135/95 lbs

6 Push-ups

9 Air Squats

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

Partner Version:

10 rounds for time of:

12 Power Cleans, 135/95 lbs

24 Push-ups

36 Air Squats

Complete in teams of 2. Any split.

Read More
Ben Williamson Ben Williamson

Friday, June 28

“I wonder what it would be like to live in a world where it was always June.” - L. M. Montgomery

Warm-up

2-4 minutes of easy biking, jogging or rowing

–then–

3 rounds, not for time, of (NTE 10:00):

30 single-unders OR jumping jacks

8 Box step-ups, you choose the height

5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

5 Band Pull-aparts

5 Scap Pull-ups

5 Kip Swings

5 Pull-ups, Ring Rows, or low-ring muscle-ups

8 Push-presses (with a light/empty bar OR with a pair of light dumbbells)

Strength

3 RFQ

Dumbbell Hammer Curl x10

Z Press x12 (You can use a barbell, two dumbbells, or two kettlebells)


Metcon 

5 rounds for quality of:

30 Sit-Ups

12 L/12 R Single Arm Dumbbell Hang Clean, pick load

20 Pull-ups (Bent Over Rows/Ring Rows)

6 High Box Jumps, pick height

Athlete Instructions

Pull-up- any style.

Movement Demos

Strength B

Same as metcon

Cool Down

Pec stretch, laying on side.

1-2 minutes per side.

Straddle Stretch

1-2 minutes per side.

Read More
Ben Williamson Ben Williamson

Thursday, June 27

“Ah, summer – that long anticipated stretch of lazy, lingering days, free of responsibility and rife with possibility. It’s a time to hunt for insects, master handstands, practice swimming strokes, conquer trees, explore nooks and crannies, and make new friends.” – Darrell Hammond

Warm-up

3 Sets

Single Arm Bottoms Up KB Carry x 10m/arm

Scapular Push Ups x 10

Passive Ring Hang x 30sec

Band Pull Aparts x 15 reps

Strength

3 RFQ

A1) Wide Grip Bench Press: 31X0; 10-12reps;

A2) Pendlay Row: 30X1; 10-12reps; 


B1) Strict Bar Dips: 2020; 10-12reps; 

B2) Supinated Grip Body Row: 30X0; 12-14reps;

Metcon 

AMRAP 15min:

20sec HS Hold (:30-:40 OH Hold)

15m Quadruped Crawl Forwards

15m Quadruped Crawl Backwards

10 Dual KB Clean and Push Press 44/26lbs

5 Strict Pull Ups

Strength B

Same movements and order as metcon, but no emphasis on speed and score. Work for 15:00.

Cool Down

Banded shoulder work

Read More
Ben Williamson Ben Williamson

Wednesday, June 26

“Summertime is always the best of what might be.” – Charles Bowden

Warm-up

3-4 mins of jogging, biking, or rowing

-- then -- 

3 rounds (not for time) of:

10 m high knees

10 m butt kicks

20 seconds of lateral banded steps

6 steps, walking lunges

50 m run (increase acceleration each time)

60 secs of rest

Skill

For quality:

Double Under Practice, 5 mins


Strength

Deadlift 1-1-1

Heavy singles. Allow lots of time to warm-up here! 3-4 warm-up sets of multiple reps (lower reps as weight increases) before hitting these.

Rest 2-4 minutes between working sets.

3 rounds for quality of:

Dumbbell Front Rack Lunge, pick load, 20 m

Metcon 

Each for time:

Run: 10x 100 m

Rest as needed between efforts.

Athlete Instructions:

Goal time / rounds: (consider scaling if this seems unrealistic)

20 seconds or less per effort

Other Equipment Conversions: Replace each 100m of running with 300m bike or 125m on the Concept 2 rower

Strength B

3 rounds for quality of:

Cool Down

Frog Stretch

Hold 1-2 minutes.

Calves & Foam Rolling

Read More
Ben Williamson Ben Williamson

Tuesday, June 25

"Freedom is not a state; it is an act. It is not some enchanted garden perched high on a distant plateau where we can finally sit down and rest. Freedom is the continuous action we all must take, and each generation must do its part to create an even more fair, more just society.”

Rep. John Lewis

Warm-up

3 minutes of easy biking, rowing, or jogging

–then–

3 rounds, not for time, of:

5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

5 Band Pull-aparts

5 Scap Pull-ups

5 Kip Swings

5 Ring Rows

10 seconds of Handstand Hold against the wall OR Pike Hold OR Plank Hold

6-8 Knee push-ups

10 V-ups OR Hollow Rocks

Strength

For quality:

L-Sit Hold, 2 mins

Athlete Instructions:

Accumulate 1-2 minutes. This can be done over 3-4 sets while supersetting with close grip bench.

Watch the video for variations and scaling options.

Bench Press (close grip) 4 x 8-12

Metcon 

Every 2 minutes, complete:

7 Bike Cal

7 Burpees

For 12 rounds (24:00)

Athlete Instructions:

Push yourself on each effort and aim to complete each round in 1:00 or less, allowing you to have at least 1:00 of rest.

If it takes more than 1:00 to complete your rounds, reduce bike cals or burpees to allow for 1:00 or more rest. Go as long as you can at 7 and 7!

Strength B

Turkish Get-up 14-14-14

Use the heaviest weight you can for each set.

5-7 reps/arm

Cool Down

Cobra Stretch - abs

1-2 minutes

Wall Shoulder Stretch

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Monday, June 24

“Never ever be afraid to make some noise and get in good trouble, necessary trouble.”

Rep. John Lewis

Warm-up

2 Rounds, not for time, of:

2 minutes of easy jogging, biking or rowing

6-8 Hip & Back extensions

20 seconds of lateral banded steps

1 x Burgener warm up with empty bar (45/35)

Strength

1 Hang Squat Snatch, pick load

Every 1 min for 10 mins.

Target: 65% 1RM Hang Squat Snatch or higher

Every 1 min for 10 mins.

1 Squat Clean Thruster, pick load

Metcon 

21-15-9 reps, for time of:

Strength B

3 RFQ

20 Russian KB Swings

10 Barbell Glute Bridge 

Cool Down

Trap stretch with lacrosse ball

1-2 minutes per side

Kneeling Lay Back

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Saturday, June 22

“Do not think that love in order to be genuine has to be extraordinary. What we need is to love without getting tired.”

Mother Theresa

Hi all,

Coach Dana is hosting another solstice gathering at his amazing property and farm. I've pasted his invitation here and Thursday's WOD is below!

Hey, hey Fam! It’s hard to believe but Summer Solstice is approaching fast! Saturday, June 22 3pm till?! We will be hosting our Solstice Gathering again this year as well as celebrating our 10 year wedding anniversary!! We can’t wait to see you all and look forward to what we all create together! We have live Music (Dub Cartel!) again as well as our friend Sun Yata mixing up some good tunes and good vibes 😎. 

Sticking with tradition, this 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-$20 use Venmo @Elise-Rider or cash (this helps cover music and grillables) 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 a inner tube for the creek, and wild flowers for flower crowns if that interests you! Also feel free to invite close friends! We just ask that they also bring a dish to share so the potluck magic works! Camping is always 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!

Address: 
45 Sandymush Creek rd
Leicester, NC. 28748
If you’re coming from Asheville, when you take a right onto Sandymush Creek Rd. , take an immediate right into gravel lot across from little white church. Park in that big field!

Community WOD 

For time:

150 Double Unders

125 Sit-ups

100 Box Step-ups, 24/20 in

75 Deadlifts, 115/75 lbs

50 Burpees

25 Strict Handstand Push-ups (DB Shoulder Press)

Athlete Instructions

Scaling

Today’s effort is chipper-style and extends into the longer time domain. Advanced athletes can push to finish in sub-18 minutes. However, expect most to complete this challenge in the 20- to 25-minute range. Choose scaling options that allow you to keep moving through the higher volume of reps. The load of the barbell should be light and allow you to perform at least 15-20 reps unbroken.


Partner version: AMRAP 30 (any split)

Read More
Ben Williamson Ben Williamson

Friday, June 21

"Every time you smile at someone, it is an action of love, a gift to that person, a beautiful thing.”

Mother Theresa

Hi all,

Coach Dana is hosting another solstice gathering at his amazing property and farm. I've pasted his invitation here and Friday's WOD is below!

Hey, hey Fam! It’s hard to believe but Summer Solstice is approaching fast! Saturday, June 22 3pm till?! We will be hosting our Solstice Gathering again this year as well as celebrating our 10 year wedding anniversary!! We can’t wait to see you all and look forward to what we all create together! We have live Music (Dub Cartel!) again as well as our friend Sun Yata mixing up some good tunes and good vibes 😎. 

Sticking with tradition, this 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-$20 use Venmo @Elise-Rider or cash (this helps cover music and grillables) 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 a inner tube for the creek, and wild flowers for flower crowns if that interests you! Also feel free to invite close friends! We just ask that they also bring a dish to share so the potluck magic works! Camping is always 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!

Address: 
45 Sandymush Creek rd
Leicester, NC. 28748
If you’re coming from Asheville, when you take a right onto Sandymush Creek Rd. , take an immediate right into gravel lot across from little white church. Park in that big field!

Warm-up

3 rounds, not for time (NTE 10:00), of:

1 min of running, biking, or rowing 

10 m high knees 

10 m butt kicks 

6 squats

5-7 Good Mornings

1 Turkish get-up, L arm- you choose the load

1 Turkish get-up, R arm- you choose the load

5 overhead squats, 3 seconds descent, and 3 seconds pause in the bottom position

Strength

Tabata Single Arm Dumbbell Power Snatch, pick load

The Tabata interval is 40 secs of work followed

by 20 secs of rest for 6 intervals.

Tabata score is the total reps performed in all of the intervals.

Athlete Instructions

For a total of 6 sets (3 sets per arm):

40 seconds of R-arm DB Power Snatches, 20 seconds of rest

40 seconds of L-arm DB Power Snatches, 20 seconds of rest.


Metcon

“Nancy”

5 RFT

400m Run

15 Overhead Squat 95/75

Strength B

No second strength today, it’s just “Nancy” for all of us!

Cool Down

Wall Shoulder Stretch

Hold 1-2 minutes.

Wall Stretch, Leg

Hold 1-2 minutes per side.

Read More
Ben Williamson Ben Williamson

Thursday, June 20

"Every time you smile at someone, it is an action of love, a gift to that person, a beautiful thing.”

Mother Theresa

Hi all,

Coach Dana is hosting another solstice gathering at his amazing property and farm. I've pasted his invitation here and Thursday's WOD is below!

Hey, hey Fam! It’s hard to believe but Summer Solstice is approaching fast! Saturday, June 22 3pm till?! We will be hosting our Solstice Gathering again this year as well as celebrating our 10 year wedding anniversary!! We can’t wait to see you all and look forward to what we all create together! We have live Music (Dub Cartel!) again as well as our friend Sun Yata mixing up some good tunes and good vibes 😎. 

Sticking with tradition, this 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-$20 use Venmo @Elise-Rider or cash (this helps cover music and grillables) 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 a inner tube for the creek, and wild flowers for flower crowns if that interests you! Also feel free to invite close friends! We just ask that they also bring a dish to share so the potluck magic works! Camping is always 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!

Address: 
45 Sandymush Creek rd
Leicester, NC. 28748
If you’re coming from Asheville, when you take a right onto Sandymush Creek Rd. , take an immediate right into gravel lot across from little white church. Park in that big field!

Warm Up

8:00 of:

:30 High Knees

10m Skater Band Walk

10 Goblet Squats

10 Scap Pull Up/Ring Row

Rebuild

Front Rack Drop Lunge: 30X0; 16-20reps

alternating legs

Supinated Strict Pull Up: 2011; 8-10reps;

Metcon

5min AMRAP

2-4-6-8-10-12...keep adding 2 reps per round

Renegade Row 50/35lbs

*5 Cal Row between each set

rest 2mins

5min AMRAP

2-4-6-8-10-12...keep adding 2 reps per round

Strict KTE/V-Up

*5 Cal Bike between each set

rest 2mins

5min AMRAP

2-4-6-8-10-12...keep adding 2 reps per round

Alternating SA DB Thruster 50/35lbs

*30 Double Unders between each set (same # of singles. No multiplier. Keep moving!).

Rebuild B

3 RFQ

Renegade Row x 8-12

Strict KTE/V-Up x 8-12

DB Thruster x 8-12

Cool Down

Banded Shoulder Work

Quad/Hurdle Stretch

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Ben Williamson Ben Williamson

Wednesday, June 19

Hi all,

Coach Dana is hosting another solstice gathering at his amazing property and farm. I've pasted his invitation here and Wednesday's WOD is below!

Hey, hey Fam! It’s hard to believe but Summer Solstice is approaching fast! Saturday, June 22 3pm till?! We will be hosting our Solstice Gathering again this year as well as celebrating our 10 year wedding anniversary!! We can’t wait to see you all and look forward to what we all create together! We have live Music (Dub Cartel!) again as well as our friend Sun Yata mixing up some good tunes and good vibes 😎. 

Sticking with tradition, this 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-$20 use Venmo @Elise-Rider or cash (this helps cover music and grillables) 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 a inner tube for the creek, and wild flowers for flower crowns if that interests you! Also feel free to invite close friends! We just ask that they also bring a dish to share so the potluck magic works! Camping is always 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!

Address: 
45 Sandymush Creek rd
Leicester, NC. 28748
If you’re coming from Asheville, when you take a right onto Sandymush Creek Rd. , take an immediate right into gravel lot across from little white church. Park in that big field!

Warm-up

2-4 minutes of jogging, biking or rowing

–then–

2 Rounds, not for time of:

8 Bootstrappers

10 deadlifts, empty/light barbell

10 Glute Bridges, empty/light barbell

20-30 Seconds of Banded Marching

6 Good Morning

4 Broad Jumps

30-45 Seconds of foam rolling your back

Strength

Deadstop Deadlift 8-8-8-8

Use the heaviest weight you can for each set.

Rest as needed between sets.

Athlete Instructions

Goals!: 70% 1RM or higher

More Likely:

  • 50+% 1RM

Metcon

For quality:

4 rounds of:

20 Russian KB Swings

20 Push-ups

--then--

4 rounds of:

Prowler Push, 50m

  • Can go sled drag here as well

Plank Hold, 1 min


Yes, that’s 80 pushups. Scale as needed to get through the reps with quality. Set up a bar on the rig and do pushups on those, or to a box, or from knees. 

Strength B

Same as metcon

Cool Down

Foam Roller, Back, lats, etc

Glute Stretch

Hold 1-2 minutes per side.

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