Make up Day!  This week was full of great workouts and I'm exhausted just from putting folks through the last few days...  If you've missed any of these days, get your arse in here and get it done!!!  We can also use this last of the weekdays to work on your goals.  It's crunch time if you haven't hit yours yet!!!

And get your name on the whiteboard to get signed up for the swim clinic this Saturday morning.  We need at least eight total for it to go and we have around six or seven signed up so far?!  I know it was a little bit late notice, but if you are planning on being there anyway, then you should definitely go for this opportunity!!!  Do it!!!

And the Tri training plan says...  Swimming!!!  For 30 minutes...

Great opportunity to get some swimming instruction this Saturday morning with Theresa and Donovan Otto.  During our hour at the pool this Saturday, you can pay an additional $15.00 and get both group and individual instruction from these experienced and accomplished swimmers.  Theresa has been teaching for years and Donovan is just plain bad ass in the water.  Don't pass up this opportunity...

Workout #1) Annie

Start :10 into the hour

50-40-30-20-10
Double unders
Sit-ups

Workout #2) Tire flipping

Start :25 into the hour

Pick a tire and for time:
Flip it 5 times with a jump in and out each time

Repeat 5 times with a two minute rest between each round
Most of us will need a partner or two for this one.

Workout #3) 

Start :50 into the hour

Max calorie row in seven minutes

And don't forget, the 5pm afternoon class is "Movement Skill"

Power Clean 2-2-2-2-2
Deadlift 5-5-5

Use the power clean as a warm up for the heavy deadlifts.  The cleans should be heavy but absolutely perfect with a slower starting pull than usual to ensure hitting the proper jumping position.  Play around with receiving the bar in the rack position at various squat depths.  Then make the deadlifts heavy with the last set of five being the heaviest.  Keeping the spine neutral should be challenging but very much doable with lots of focus...  

Three rounds for time of:
Run 800 meters
15 Kettlebell swings
10 Sit ups
5 Box jumps 

Tri folk - 20 minutes in the water!!!

I am going to run another On-Ramp class starting Monday May 27th.  The class will again run two months for $150 each month and the tentative schedule will be Monday/Wednesday at 6:30 pm and Saturday at 10:30 am.  If you know of anyone interested in joining us, give me a call at 206 919 8923 or email me at colin@crossfitbishop.com...

Two videos to watch and consider when deciding how to go about training for overall health.  They are not short, but they are important.  I will readily admit that I am biased toward the shorter duration and strength biased type of athletic pursuits (partly because I am better at them) so feel free to bash me for promoting what I like rather than what might be truth.  I am also suspect of a lot of studies out there that find some fantastic new information that will "change the face of health and fitness."  However, there are some recent findings out there that are pointing us in the direction of the less is more concept when looking at "cardio" and focusing on strength gains to promote health and longevity.  Enjoy the videos and leave a comment if you feel inspired to do so...
 

The benefits of well designed and implemented strength training.

Front squat 3x5

Then,

"Partner Cindy"
As Many Rounds as Possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Squats
Rest while partner works

Tri-folk get out and ride long/slow for 45 minutes