After the effort put forth by many of you today, I'm not sure what I can program...  So what I'll do is give a few options and make it "Coaches Choice"

A.  Bench press 3x5 and 2K row moderate to all out pace depending on fatigue.
B.  Row 5k
C.  Overhead squat and bench press 3x5 followed by Double tabata kettlebell swings and atomic sit-ups.
D.  Any basic recovery work or goal oriented exercises...

E.  Tri Folk get in the water for 30 minutes...

Congratulations to all of you have achieved or exceeded your short term goal this week!!!  Amazing what a little dedicated focus and energy can bring about in a such a short period of time...

The first "Movement Skill" class was a real hoot.  We took an hour from 5-6:00 pm and worked on positions for handstands, front squats, and overhead squats.  We did long, hard isometric holds with no weight besides our own bodies along with some very hard drills with empty barbells, followed by an overhead walking lunge partner workout...  What we found was that many of us have a little difficulty holding a tight enough body position to allow a solid handstand position.  We also found that spending time in the bottom of a squat pressing a barbell from shoulders to a solid lockout and back down is an exercise that will not only build strength but character and the will to work harder.  

Thanks to all of you for coming out to "play hard" today!  And to the guy who left us the cardboard message this morning...  We raise our finger in salute to you, and not the index!!! 

Three rounds for time of:
Walking lunge, 100 ft
50 Squats
Run 400 meters 

Tri-Folk 
Fast and hard 35 minutes on the bike
The Thursday rides are shorter, harder workouts. They are meant to get your heart pumping and your legs burning. If you are new to the bike these fast hard sessions can come in the form of intervals from 1 minute hard 3 minutes recovery. Depending on your terrain the hard interval might come in the form of a hill climb. You all know your bodies and your experience on the bike. Get out there and push yourself, but remember that this is a long training camp - you have lots of time to build your bike capacity if you find that just getting out and pedaling at any pace is a workout.  

Our very first group of On-Rampers graduated and are moving into classes this week.  We had more fun working together than I thought was humanly possible.  You'll see Niki Lowden in the early mornings, Jeff and Sara Sievers and Nikki Hudachek in the afternoon/evenings.  We haven't been posting photos of new folks for a little while now, but we're going to get back on it starting today.  In the meantime we need to have a big gathering at the gym sometime soon so that we can all hang out and get better acquainted with some delicious food and beverages...

WOD
Row 500 meters
5 Presses
10 Single legged deadlifts
20 Lunges
40 singles
Run 800 meters
20-30 minutes at conversational pace

-or-

Make ups and Goal work

-or-

Get out swimming, biking, or running at an EZ-EZ pace!!!

Call Coach Pablo if you have any questions about the event coming up this Saturday. It will be awesome! Come with some aspect of your life that you are wanting some shift, inspiration, or new direction. Like what functional movement is to health and fitness, gain access to your innate power and ability to access creating a life you love, whatever that means or looks like for you. There are many paths to this end, but like intensity being the fast track to fitness, the Landmark Forum is an effective catalyst for transformation. There is no cost for the event, but if so moved, there will be an opportunity to sign up for a Landmark course. Please, let me know if you are coming so I have an accurate count. Also, I am in need of chairs, about 30 of them, and a couple of tables. 

We've got some schedule changes coming up at CFB, so please be advised!!!

Sunday mornings will be dedicated to the bike/run brick and class will start at 8:30 rather than 9:30 to avoid the later morning heat.

Thursday afternoon class will run from 5-6 and will be called "Movement Skill."  Intensity will be relatively low and we will work on the "skillful" side of CrossFit.  Starts this Thursday...

Saturday morning we will move the 8:00 class to 7:45 so that we have a 15 minute window to make it  to the 9:00 am swim hour at the City Pool.

AND here are some other upcoming cycling events that you might find yourself excited about...

The Eastside Velos Pampered Pedal coming up on May 11.

Still a ways off, but the June Lake Triathlon is a great way to start training for this long distance effort.

WOD
For time:
95/65 pound Thruster, 45 reps
45 Pull-ups

If you came to class and went hard on both Sunday and Monday, this will be a brutal follow-up.  Drop your intensity and scale appropriately.  OR!!!  Change this thing up completely and use your time to work on meeting your short term goal!!!  Could you throw in some double unders or rope climbs somewhere?  Or maybe start and finish the workout with the movement of your choice? What do YOU need for YOU???

Self-centeredness

Basic Strength Day
Squat 1x5
Press 1x5
Power clean 5x2 

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

CrossFit Bishop's first "Brick" workout was nothing short of AWESOME!!!  Can't wait until next weekend when we get to swim Saturday morning plus the brick on Sunday...