We are going to use the same format as last week. You can decide if you want to do a shorter or longer brick workout. The longer ride/run combo will take you more than the usual class time, so you will want to plan for that. Also, while warming up on your bike, I would encourage you to "spin": use an easier gear at a higher cadence, much like using a lower damper setting on the rower, where you get some resistance but not so much that you cant keep on turning over your pedals at a high pace.

Either just show up on time to repeat last Sunday's workout, or try this:
Run One Mile
Bike Seven Minutes Out/Seven Minutes Back
Run One Mile 
Bike Seven Minutes Out/Seven Minutes Back

Here are a couple of videos to get you thinking about your swimming for the triathlon training. If you have a CrossFit Journal subscription, the full series is worth watching if you are looking for some techniques to get you focused.

Team WOD: For reps in 12 minutes

In teams of four:

Station A: run 200m
Station B: Rest
Station C: KB swings 
Station D: Push ups

Rotate through and keep a running total of KB swings and push ups. 

Remember:

1. Swimming laps at the city pool at 9:00

2. Spring Fling at Colin and Molly's house starting at 4:00. Either bring something yummy or donate $10-15 for some deliciousness!

On the minute for 10 minutes:

Odd: 2 Snatches
Even: Max strict pull ups

So here is the thing about "comments". Your voice matters. Each one of you create the community that is CrossFit Bishop. When you voice your thoughts and feelings about what we are doing, how the workout was, the challenges you are facing and overcoming, you are contributing and making a difference with everyone else who reads what you say. It also gives us feedback about the programming and if it is creating the results we are hoping for. Posting your times, weights, and reactions is a way to own and share your own development as an athlete. Get public with your performance and experience. It will elevate your fitness by creating accountability, ownership, and community. 

Active recovery day.

Check out this video/talk on longevity from Precision Nutrition. It raises some good questions about getting in line with the things that truly matter to you:

Cultivating longevity and wisdom

Do plenty of warming up, mobility, and rolling out the sore bits of your body from the last three days. 

3-5 rounds, 1 minute at each station, of:

Man-makers
Plank
Lunges
Step-ups/press
Roman chair
Rest

Each station is done with dumbbells. Keep it light, move slowly, deliberately, and consistently. 

Or get out on a long mellow run or ride if you are training for the triathlon. 

RIP Joaquin 1999 to May 14, 2013 

With great sadness, Molly and I announce the news that our faithful Joaquin left us this morning.  We made the hard decision to put him down after we found him this morning unable to walk and extremely disoriented.  As all of you know, he has been going downhill for quite sometime, and he was getting worse by the day this week.  He brought so much joy into the lives of our family and friends over the last 13+ years and he will be missed by all of us.  We love you so much Bubba!!!

WOD "Bubba"

For time:

• 50 Air Squats
• 25 Push Press @ 115#/65#
• 50 Sit ups
• 25 Front Squats @ 115#/65#
• 50 Cal Row
• 25 Deadlifts @ 185#/115#
• 50 Double Unders

Then 5 Rounds of:

• 5 KB Swings @ 53#/35#
• 5 Burpees