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...

Bike/Run Brick

Tri Folk and anyone else interested in mixing up their usual CrossFit training a bit will meet at the gym at 9:30.  BRING A WATCH!  We will get in a good warm up in the gym and then hop on the bikes and head out East Line Street.  Go as far as you can in 10 minutes and then turn around and try to get back to the gym as fast or faster than on the way out.  When you arrive back at the gym, quickly transition to a 1.5 mile run for time...  BRING A WATCH!

Coaches Choice
We'll see how you are feeling tomorrow morning and devise something to suit the day! 

Check out this article by a first time 50K'er and how he used CrossFit to meet his goal...
Ultramarathon Training and CrossFit 206

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

30 minutes in the pool for Tri-Folk

For those with the necessary strength to pull off 45 handstand push ups and deadlifts at these weights, this is a great test of your "CrossFitness."  We've programmed this one many times before, but it's been a while since I've noticed it pop up.  Let's  take the opportunity to play around with the movements a little bit and have everyone work on learning or achieving something new.  During the warm up we'll play around with getting inverted and pressing our bodyweight through various positions.  Have you ever considered a handstand or handstand push ups on the rings???  For deadlift variations, check out these freaky ass dudes!!!  Then for the actual "Diane," we'll find a way to scale the workout (either up or down) so that we all work for 10 minutes or less and get sufficiently worked.  

AND if your hamstrings and butt are completely wrecked from the hard sprints, plan on skipping the deadlifts entirely and getting some quality upper body work in... 

Bone broth?  Anyone ever try this?  It's the first I've ever heard of it...

A lot of you have mentioned wanting t-shirts and other CFB clothing and we are getting closer to being ready to get it going.  We have been working on putting together a new logo since over the years we found that we just weren't completely satisfied with our original overhead squat design.  Not that we don't like the original logo, but we knew that at some point down the line we might want something a little sharper.  Hope you like it!!!

WOD 

Ten rounds, each for time of:
100 meter Sprint
Rest 90-120 seconds

Tri Folk hit the road on the bike, this time for a "fast" 35 minute effort.
From our fearless Tri Leader, Pam Hennarty:

Alright Tri-Fitters- Let's talk a little about the bike rides that you all will be doing over the next few weeks. You should be on your bike 3 times a week. We will cover one of these workouts on Sunday in-lieu of the normal Crossfit class, where we will "brick". We can talk more about that on Sunday. 

The Monday rides will be longer, but meant to be ridden at a steady pace. You shouldn't be pushing too hard of a gear, you should find a pace where your legs feel like they are "spinning". This is an endurance building ride, and especially for the first few weeks is meant to get you out and comfortable 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 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. 

Most of us can leave from our house and get out on a solid ride route. Here are some ideas of where you can go:

-Taking Hwy 6 to Laws and back is about 35 minutes with a nice little hill on the way back. 

-Sunland out toward the dump toward Wilkerson to the Brown's compound and beyond provides a nice ride with the ability to add hills.

-Riding up Chipmunk Canyon has a great climb on the way out and a fun downhill on the way back.

-Take Line Street in either direction. Heading east you can take Poleta to Laws to Hwy 6 back to town for a good loop. Or head west and ride up toward the college and beyond or head out toward Millpond. 

Get out there and pedal away!