2011 CrossFit Games Regional Workout 1

For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

If you're unfamiliar with the CrossFit Games, check out the above link and explore...  Fun stuff!!!

Five rounds for time of:
Overhead squat, 5 reps
10 Toes to bar
Dumbbell Hang squat clean, 15 reps
20 Double-unders

Hey Folks!!!  We will be making a significant change to how we get new recruits started in our program here at CrossFit Bishop.  We'll be expecting a bigger commitment to learning from new athletes, while giving more back in return in the way of personalized coaching.  A minimum of 10 one on one sessions (not including our free introduction) will now be required before entering into our group classes, and we will recommend a total of 15 for most.  There are several reasons for this change, but the big one is that we have very, very high expectations of people and we want to give everyone willing to take on the challenge, the best chance to succeed at achieving their health and fitness goals!  

To get this new intro. program started, I will be dropping the Intro to CrossFit personal training rate down from $60/hr to $50/hr to anyone who starts up between now and the end of June!!!  Starting July 1st, the rate will go back to $60/hour.  My normal personal training rate is $70/hr, so realize that this is actually a really sweet deal!!!  I know that dropping $500-$600 all at once into a fitness program may sound like a lot, but don't forget what health and fitness means to all of us.  We all have to put ourselves at the top of our priority list at some point, and I guarantee that you will not find a better all around health and fitness program anywhere in the world than CrossFit!!!

On another note, I know I've said it before, but I'll say it again...  Thank you, thank you, thank you to everyone who has become a part of the CrossFit Bishop community so far!!!  So many of you have made such positive changes in your overall health, fitness, and athleticism that it is  simply staggering to think about.  There has been so much positive change that has occurred over just the past year and a half, and I'm so incredibly proud to be a part of it!  Over the next several years we will all raise our game together, to higher and higher levels with the addition of more coaches, more programs, and hopefully very soon here a second CrossFit facility in the Eastern Sierra!!!

Oh, and by the way...  It's a boy!!!  

21-15-9 reps for time of:
30"/24" Box jump
75/55 pound Power snatch
Followed by, Pull ups 3-3-3-3-3 
Hold a two second pause at highest possible point of your pull up 

Some of you may be aware that one of our CrossFit Teens, Collin Batchelder was in a pretty severe motorcycle accident recently.  I was notified yesterday that he is doing much better, and has been up walking around and hoping to be back at CrossFit ASAP!!!  We send Collin and his family all the love and good energy we can muster and look forward to seeing you soon Collin!!!

You too Rita!

As many rounds as possible in 20 minutes of:

400 m run
5 deadlifts
10 pistols

500 meter row for time followed by:
Tabata push ups
Tabata sit ups
Tabata dips
Tabata squats 

Shoulder care with K-Star!!!