You are invited to a CrossFit potluck!
Friday March 9 at 6:30 pm

CrossFit Bishop/Mammoth is a co-sponsor for a super-cool fundraising event, an Ascent Challenge Week, to help students in eastern Tibet. The organization is Machik (www.machik.org) and our local coordinator for the Eastern Sierra Friends of Machik is Barbara Kelley. Barbara taught English at a Tibetan school in the little mountain village of Chungba in 2005, and she's coming to CrossFit Bishop to show us pictures, tell us about her experiences, and kick off news of Ascent Week (May 12-20), a pledge-based event where we athletes can combine fitness, fun, and raising money for the kids there.
The potluck and slideshow with Barbara is on Friday, March 9.  Colin, Andy Selters, and James Wilson will explain how the Ascent Challenge will work. Bring a dish to share, beverage, your own table service, and see you there!

We will post a sign up sheet for this event at the gym.  If you can attend please sign up alongside the dish that you will be bringing!!!
For more info ask Paul or Colin, or call Andy Selters at 760-920-2904

You will be allowed one barbell only for this workout.  Add and subtract weight between each round.

Find a pace and keep it or go faster for all 8 intervals.  Rest as needed between rounds.  If you want to keep accurate time, bring your own stopwatch!

Also, we have decided that the first "Open WOD" will be performed Friday night at 6:30 pm.  If you plan on competing, it's time to start backing off on the intensity for sure.  You don't want to hit something hard this week and then have it come up again for the open workout....

Accumulate two minutes L-sit hold after fifth set.

You are invited to a CrossFit potluck!
Friday March 9 at 6:30 pm

CrossFit Bishop/Mammoth is a co-sponsor for a super-cool fundraising event, an Ascent Challenge Week, to help students in eastern Tibet. The organization is Machik (www.machik.org) and our local coordinator for the Eastern Sierra Friends of Machik is Barbara Kelley. Barbara taught English at a Tibetan school in the little mountain village of Chungba in 2005, and she's coming to CrossFit Bishop to show us pictures, tell us about her experiences, and kick off news of Ascent Week (May 12-20), a pledge-based event where we athletes can combine fitness, fun, and raising money for the kids there.
The potluck and slideshow with Barbara is on Friday, March 9.  Colin, Andy Selters, and James Wilson will explain how the Ascent Challenge will work. Bring a dish to share, beverage, your own table service, and see you there!

For more info ask Paul or Colin, or call Andy Selters at 760-920-2904

And when I say hill "run", I really mean a little bit of jogging and a lot of power hiking, or some really intense interval sprints straight uphill with a lot of rest in between.  Either way we're gonna have a lot of fun and gain a lot of elevation over in that other range at the end of East Line Street...  Meet at the gym promptly at 9:30 and we'll carpool out there.  If you want to complete the whole route, plan on taking longer than an hour. 

As many of you know Reebok and CrossFit have become partners.  The popularity of the CrossFit Games have exploded partially due to the sponsorship by Reebok, and you may have even seen sponsored CrossFitters not only on ESPN but  on regularly programmed TV advertisements !!!  The growth that CrossFit has seen over the past few years is absolutely astonishing.  Some see the growth and partnership as a negative thing and others see it as a wonderful opportunity.  Of course there are good and bad things that occur as a community or business grows, but overall I think the spread of CrossFit is completely freaking awesome!!!  One of the things that Reebok is now offering is a program where affiliates place a link on their sites (the one you see on the right side of this page) to the CrossFit Reebok online store and that affiliate receives a percentage of each sale.  So, if you'd like to help support CrossFit Bishop and you need some new athletic apparel, just click on the link, make your purchase and know that you're helping support your local gym, CrossFit Bishop!!!  Pretty cool I think.  What do all of you think about the Reebok/CrossFit partnership???

To catch you all up with more good energy entering our community…

Diane finished up her 15 sessions a few weeks ago and has started in on classes. Diane is a climber and skier and has come to CrossFit to round out her fitness and strength. She is full of great energy and will be yet another positive addition to our CrossFit family.

Philip Johnson was able to move through our curriculum in 10 sessions having some previous knowledge about CrossFit and of the movements. His focus and determination, body awareness and strength from climbing, and history in sport, have given him a great base for picking up what we do here quickly.

Angie and Trisha finished up with Fight Gone Bad just the other morning. Angie’s changes over their training sessions are noticeable in her confidence in movement and in the energy emanating from her. She has been running and training for ½ marathons and just recently PR’d one. Immediately following, she set a new goal to drop her mile time to under 11 minutes for her next race. Trisha came to CrossFit already with a strong fitness ethic and passion for movement. Her enthusiasm is as infectious as her drive, exemplified in her additional warm up of running to and from our 6 am sessions. 

Make sure to hand out some high fives and hellos when you see these new athletes!

Katy Reynolds completed her personal training yesterday and will join us for her first group class at 9am Thursday! Amy Zappia came to sweat it out with Katy during "Fight Gone Bad." Katy is a quick learner and has great movement! So make sure to introduce yourselves! Psyched you are part of the team, Katy!

Warm up both bench and pull ups before starting so that after each set of 5 benches you go immediately to your strict/weighted pull-ups, then rest about two minutes before starting the next set of bench and pull-ups.  Also, for each pull up to count, you must hold a two count with your chin clearly over the bar with your neck in a neutral position.  Have fun!!!

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.