Then,

Mile Down, for recovery, at a conversational pace:

1600 m run
Rest 3 minutes
1200 m run
Rest 2 minutes
800 m run
Rest 1 minutes
400 m runs

June Lake Triathlon Team!!!  We have a couple of important changes to the schedule that we gave you at the beginning of our training.  

The Bishop Triathlon will now be on Sunday June 9th.  We planned on having a June Lake day on that Sunday so we need to move that one somewhere else.  How would the 23rd work for all of you?  We also planned on going up there on the 30th which would mean back to back weekends which could be kind of cool.  Or we could make the first trip up there on the 2nd and space out the visits.  Leave a comment for which date you would prefer and we will make our final decision!!!   

Also, this Saturday swim will be during Mule Days!!!  If you signed up, then plan on being there or making your payment to Pam or I so that the people that do show up don't get stuck with the bill.  We have 18 people signed up which takes us over the $50 minimum so we should all plan on chipping in the usual $3.00.  Parking will be an issue, so feel free to park at the gym and jog on over.

AND!!!

This Sunday's brick will be at Millpond Park instead of the gym.  We will be doing the same out and back style of bike ride, but you will encounter more hilly terrain and a bit of a longer effort.  We will stay within the park for the run and finish up with some optional hill repeats below the snack bar area.  Consider bringing some sort of recovery drink and more water than you have in the past four weeks as the weather heats up...

-Gabriel Byrne

Here's to being loved, Katie. Happy Birthday. Here's your birthday wish...

Katie's 60th Birthday WOD:

For time:

60 calorie Row

Then,

6 rounds:

10 KB Cleans (5 each arm)
10 Lunges
10 KB Swings
10 Pistols/One legged Russian squats (5 each leg)
10 KB Push Presses (5 each arm) 
10 Knees to Elbows 

3-3-3

Then,

4 rounds of:

200 ft sled push
200 m run

Rest three minutes in-between rounds. 

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Either just show up on time to repeat last Sunday's workout, or try this:
Run One Mile
Bike Seven Minutes Out/Seven Minutes Back
Run One Mile 
Bike Seven Minutes Out/Seven Minutes Back

Team WOD: For reps in 12 minutes

In teams of four:

Station A: run 200m
Station B: Rest
Station C: KB swings 
Station D: Push ups

Rotate through and keep a running total of KB swings and push ups. 

Remember:

1. Swimming laps at the city pool at 9:00

2. Spring Fling at Colin and Molly's house starting at 4:00. Either bring something yummy or donate $10-15 for some deliciousness!

Odd: 2 Snatches
Even: Max strict pull ups

So here is the thing about "comments". Your voice matters. Each one of you create the community that is CrossFit Bishop. When you voice your thoughts and feelings about what we are doing, how the workout was, the challenges you are facing and overcoming, you are contributing and making a difference with everyone else who reads what you say. It also gives us feedback about the programming and if it is creating the results we are hoping for. Posting your times, weights, and reactions is a way to own and share your own development as an athlete. Get public with your performance and experience. It will elevate your fitness by creating accountability, ownership, and community. 

Check out this video/talk on longevity from Precision Nutrition. It raises some good questions about getting in line with the things that truly matter to you:

Cultivating longevity and wisdom

Do plenty of warming up, mobility, and rolling out the sore bits of your body from the last three days. 

3-5 rounds, 1 minute at each station, of:

Man-makers
Plank
Lunges
Step-ups/press
Roman chair
Rest

Each station is done with dumbbells. Keep it light, move slowly, deliberately, and consistently. 

Or get out on a long mellow run or ride if you are training for the triathlon. 

With great sadness, Molly and I announce the news that our faithful Joaquin left us this morning.  We made the hard decision to put him down after we found him this morning unable to walk and extremely disoriented.  As all of you know, he has been going downhill for quite sometime, and he was getting worse by the day this week.  He brought so much joy into the lives of our family and friends over the last 13+ years and he will be missed by all of us.  We love you so much Bubba!!!

WOD "Bubba"

For time:

• 50 Air Squats
• 25 Push Press @ 115#/65#
• 50 Sit ups
• 25 Front Squats @ 115#/65#
• 50 Cal Row
• 25 Deadlifts @ 185#/115#
• 50 Double Unders

Then 5 Rounds of:

• 5 KB Swings @ 53#/35#
• 5 Burpees

Then, for time:

800 m run
10 GHD sit ups
800 m run
20 Toes to bar
800 m run
30 sit ups

“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” - Bruce Lee