Sets of 5 @ 75,85,95%
Three rounds for quality of:
5 DB lunging press, each arm
30 second handstand hold
60 seond wall sit
Rest 60 seconds between rounds
How long can you maintain a pace on the rower?
1:55 for males or 2:10 for females As usual, scale to your ability...
As many rounds as possible in 12 minutes of:
16 Kettlebell swings, 70/53 pounds
8 Hang power cleans, 135/95 pounds
Run 200 meters
During warm up, spend some time drilling pistols and the muscle up transition. Enjoy spending a little bit of time opening up the shoulders on the rings if you put the hammer down on Fran, or practice skin the cat variations if your are feeling fresh...
Sets of five @ 75-85-95%
A set of five @ 95% you say!!! This should be a very challenging day of back squatting. Squeezing out a set of 3 at 95% would be great, and if you can get all five that's awesome. If you are having a hard day for whatever reason, stopping at 85% might be a good choice too... Every day is different. Be honest with yourself and work optimally.
Thrusters, 95/65 pounds
Back in 2006 folks were putting the hammer down on this classic benchmark! Annie Sakamoto and Greg Amundson are a couple of original firebreathers that helped get the CrossFit movement up and running. Inspiring folks they are! Not sure about Greg's lockout on those thrusters though...
Folks that are definitely going to jump on board the CrossFit Bishop Competitor group need to send me (Colin) an email stating your intent to join and pay your $120 annual fee. Cash or check is fine, but if paying cash, please place it in an envelope with your name on it, so I can more easily keep track of it. Once I have everyones payment, I will make one big deposit into the business account, as a donation, and we can use it as needed throughout the year. I should have the first workout by Sunday evening and will make it available to everyone on-line, on-paper, and on-whiteboard.
Again, there will be no coached classes for members of the group, but we will plan on trying to get together at 10:00 am and after the evening classes have wrapped up. Contact me by phone or email anytime with questions @ 206-919-8923 or email@example.com...
If you plan on being a member and haven't emailed me or made your annual payment, please do so ASAP. I need to get a list of names so I can be sure that everyone gets included in all the goings on from here on out. Training starts Monday!!! Realize that consistency over the next six months is the key to success. Missing a day here and there won't be a big deal, but staying on track day by day and week by week will push you in the right direction while going crazy and puking every workout for five days straight and then getting sick or injured and needing to rest for two weeks will push you in the wrong direction...
Coaches Choice for Saturday morning!!!