"War Frank"

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

                               CrossFit Bishop March Happenings!!!

Well, it seems February has blown by at an unprecedented pace and we’re moving on to March.  How time can fly by so ridiculously fast, I have no idea?  Though it was a short month, we had some absolutely incredible fitness gains over the last four weeks!!!  Hard to believe that people would go from not being able to do a single unassisted pull up to doing 50, 60 or even 90 in one workout!!!  Adding in the extra lifts has also been successful with almost everybody making significant improvements in their ability to move more weight.  Whether it be the overhead squat, deadlift, or press, we all seem to be getting stronger!!!  On another note, huge thanks to Coach Paul for doing such great work while Molly and I were away in the Northwest.  We had a great time in Seattle, with Molly getting her Level I Certification and me visiting five different CrossFit Affiliates!  It was very nice to be able to relax on vacation knowing that all of you were in good hands in the capable and confident coaching of Pablo.  Let’s keep this good energy flowing onward and upward.  I see so many great things for all of you, whether you’re pushing the very edge of your very top end fitness levels, or just starting to explore the beginnings of your potential.  Witnessing this process is mind bending from my perspective, and I’m so inspired by seeing you all work so hard. 

 A couple of minor matters to bring up are:  1) If you bring your dog into the yard, please inspect the area for bombs they may have left behind, and then stow the beasts properly outside the yard before class times start.  2) The price for the three initial personal training sessions will increase from $100 to $150.  The initial introductory session will continue to be free of charge.

 Looking forward into March we have good news and bad news.  First, the bad news is that after spending a lot of time and energy devoted to moving into a larger space, the lease agreement fell apart and we won’t be moving into a new gym.  The good news is that we all love CrossFit Bishop and we’ll continue to transform this modest garage gym into a world-class training facility.  We’ve recently added two Olympic lifting bars, a second C2 rower, another squat rack, 120#’s of bumper plates, more resistance bands, and currently have some sleds being built.  Remember, it’s not about where you train, but how you train and whom you train with!  Other good news is that we’ll be adding some new class times, and Paul may start coaching a class or two.  Near the end of March we will add a 6:30 pm Monday - Friday, and a Tuesday 9 am class. Also, I would like to offer anyone to join me for 5 am running/rowing intervals on Tuesday and Thursday’s here at the gym.  Please give me a call if you’re interested.  Other disturbing/bad/exciting news is that Chris Iezzoni and Annelisa Ochoa will be leaving us to pursue other adventures.  We’ll be hosting a going away WOD and Paleo potluck for them on Wednesday the 10^th  here at the gym.  We’ll do the “Going Away WOD” at all the usual class times and then start the potluck between 6:30 and 7 pm.  Please RSVP to Colin by phone or email if you’d like to join us!!!

On the minute every min for 15min or unitl Failure to complete the Round in the set minute.

5 Clapping Push ups

10 Kettle Bell Swings, 

15 Air Squats

Followed by 3X3 Split Jerk

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Post time to comments.

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min Muscle Ups
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.