CrossFit Bishop - Fitness in the Eastern Sierra

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Editor — Thu, 31 May 2012 03:06:00 +0000

Dynamic Effort Bench Press (see comments)

3 reps on the minute for ten minutes

Then:

Work up to a heavy set of 3 Back Squats (Take your Rests!!)

Then:

30 Burpies for time

20 Burpies for time

10 Burpies for time

(Rest while partner goes)

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Editor — Wed, 30 May 2012 02:53:00 +0000

If you did "The Breeze" Yesterday:

Row 5k for Recovery

Then, work on skills (Perfect/learn your kipping pullups, doubleunders, muscleups, handstands, high jumps, pistols, cleans, snatches, split jerks, general mobility, etc)

If not:

Row 2k for time

Row 5k for time

Row 4x 500m intervals (rest intervals = 3min)

FATIGUE, RECOVERY AND SUPERCOMPENSATION!!

"The Breeze"

Editor — Mon, 28 May 2012 23:17:00 +0000

Edgar Lawrence Breene III aka "Breeze"

50 Air Squats
Run 400m
25 Push Press (75/55 pounds)
Run 400m
50 Sit Ups
Run 400m
25 Burpees
Run 400m
50 Double Unders (or 150 Singles)
Run 400m
25 Box jumps (24/20 inch box)
Run 400m
50 Pull Ups
Run 400m

Molly's dad, Edgar Lawrence Breene III (Larry), who was with us from 1949 to 2010 passed away on April 11th from a long, silent battle with cancer. We'd like to dedicate this Memorial Day WOD to him. He served as a Marine in the Vietnam War. He was known amongst his friends and family as "The Breeze." By far one of the funniest, wittiest men alive.

Sunday Funday

Editor — Sun, 27 May 2012 17:53:36 +0000

Warm up the core and shoulders, then:

For Quality:

30-20-10

Weighted Situps

Landmines

+ 200ft Heavy Farmer Carry after each couplet

Then:

3x "down and back" Partner Wheelbarrow Walk

Then:

Mobility/Skills on your own

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Editor — Sat, 26 May 2012 23:11:00 +0000

Your Choice:

For Intensity or Recovery:

Row 2k or Run 1 mile

Row 4x 500m or Run 4x 400m (rest intervals=3minutes)

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Editor — Fri, 25 May 2012 23:17:00 +0000

As you can see, Amanda is going to have to work on not being so damn serious! But serious, she is, as an athlete. Amanda has been accumulating personal training sessions over the past 6 months or so on her time home from college. Both, Cyndee and I have been work with her. In between sessions up here, Cyndee worked her over with WODs done at her locale school gym, eliciting stares and disbelief. She found a training partner and worked with her in her dad's home garage gym. This girl works hard! All with a big smile and sound effects. She'll be around now for a bit, so say hello, welcome her in, and enjoy her great disposition.

Establish a "Heavy" Jerk (Split or Push)

then:

5x3 Overhead Squats

then:

3 rounds, not for time, of:

15 Hip extensions

8 Dips

8 Pullups (strict)

(These movements may be weighted if you'd like...)

Remember...we have Whey Protein and Fish Oil from Stronger Faster Healthier for sale on our retail rack! Sign your name on the clipboard, and note what you took, and we will bill your account. Simple!

The Chief

Editor — Thu, 24 May 2012 22:54:00 +0000

5 rounds for Total Reps of:

AMRAP in 3 min

3x Power Clean (135/95)

6x Push Up (hand release!)

9x Air Squat

1 min Rest Interval

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Editor — Wed, 23 May 2012 04:58:00 +0000

Deadlift x 10 @ 50% of 1RM
DL x 8 @ 60% of 1RM
DL x 6 @ 70% of 1RM
DL x 4 @ 80% of 1RM
DL x2 @ 85% of 1 RM + Lockout hold to failure after last rep

Rest five minutes, then:

Max Rep Kipping Pullups

then:

Accumulate 300 seconds in a Forward Leaning Hold (Plank on rings, hands, elbows or knees)

IT'S "TOO HEAVY!"

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Editor — Wed, 23 May 2012 03:01:00 +0000

"Kelly"

5 rounds for time of:

400m run

30x Box Jumps (24/20)

30x Wallballs (20/14 @ ten ft target)

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Editor — Mon, 21 May 2012 05:30:17 +0000

Push press x 10 @ 50% of 1RM
PP x 8 60% of 1RM
PP x 6 70% of 1RM
PP x 5 80% of 1RM

STRICT PRESS max reps @ 75% of 1 RM

Rest five minutes, then max distance OH walk with 70-80% push press weight.

Then:
Hollow rock 10 seconds on 10 seconds off for 12 rounds.