Well once again a member of our Crossfit Bishop family is moving on to bigger and better things. Jessica Cole (Tucker) is moving to Florida. As I'm typing this I'm looking out my window across the street and watching her load up her Jeep. I know there are many people who are going to be sad to see her go and I am one of them. I was really happy to see her step up her game this year and participate in the Open. No matter what was thrown at everybody she took it head on, and even attempted some of the workouts twice. I talked with Jessica last Saturday and she told me she was leaving, so I told her to think about it and let me know what she wanted to do for her last workout. She decided on an oldie but a goodie. So if you have time in the morning come down and do one last workout with her.
FIGHT GONE BAD
3 rounds rotating each min.
wall ball shots 20#/14#
sumo deadlift high pull 75#/55#
box jumps 24"/20"
push press 75#/55#
row for calories
1 min rest between rounds
Every minute on the minute for 18 minutes
5 Push press, with kettlebells or dumbbells
5 High box jumps
Let's see this handstand thing all the way through eh? Don't lose focus on the last week!!!
We are experimenting with a new class offering...
Jami Cleland has been working very hard on creating a "Spin-like" class, but on the C2 rowing machines. She has been trying out a couple different ideas. One is all rowing based with sprints and active rest, as well as coordinated team efforts. Very fun and very challenging in the very best way!!! The other option is a Tabata version which mixes up air squats, jump rope, and other fun cardio and ab work with rowing. We would love to have as many of you come and try it out as possible. Next week the class will be offered as follows:
Monday row - 8:15 am
Tuesday Tabata - 8:15 am and 12:15 pm
Wednesday row - 8:15 am
Friday row - 8:15 am
Come and check it out!!!
Complete as many rounds in 12 minutes as you can of:
15 Push ups
25 Air squats
A new version of one of the best know articles in the CrossFit Journal... Zone it!!!
In a few of the classes on Monday we spent a fair amount of time working the "Handstand Tuck to Alignment" drill. Now that you've had a chance to feel the positions and movement, let's integrate that drill into the rest of the workout. Also, we all should have had a chance to work the Jefferson curl pretty regularly by now, so the weight should be progressing slowly upward as your range of motion improves. Don't discount the benefit of this exercise just because it's "boring." Remember that the benefits of consistent, smart, hard work in the gym always pay off.
Congratulate yourselves on small improvements for the remainder of your time spent focusing on handstand. (It's really a lifetime process though right!) The small refinements necessary to go from "close to a freestanding position" to actually holding one for upwards of a minute can come painfully slowly. Enjoy the process, rather than beating yourself for not "getting there fast enough..."
5 Rounds of:
20 Kettlebell swings
1:30 Row "sprint"
Work in teams of 3. Rest while your partners work...