Meal of the Day


I love Crossfit Bishop. I am the kind of girl that isn't content with 30 minutes of "cardio" on a bike, or a step aerobics class. I like the full body burn, the opportunity to compete, and most of all the surprise that comes with doing something you didn't think you could do. Crossfit is the master at all of this. Crossfit breaks your body down so it can build back up into a better stronger one. It challenges your mind when you do three more reps than you thought possible. And it teaches your heart all you are capable of. Colin is a great instructor. I’ve never had a personal trainer but it is awesome having someone watching your form so closely, it makes you feel safe knowing that someone is looking out for you during challenging exercises so that you can push yourself a little further. Crossfit Bishop has got Colins intensity and attention to detail, Mollys inspiring fitness and kind spirit, a group of incredibly fun and fit people who are as psyched as you and an adorable baby too. Its certainly one of my favorite places to be in Bishop!! 

Annie Trujillo

Crossfit Works!  As a young buck, flush with time to get out in the mountains, I felt strongly that the best training for climbing and backcountry skiing was... climbing and backcountry skiing.  Now I'm by no means the busiest guy, nor do I have the most sedentary job, but I've felt the pinch of time in recent months.  I've spent many days over these busy months with Colin at Crossfit Bishop.   Colin energizes the classes, exudes knowledge and confidence, and successfully walks the fine line between motivation and all out pushing.  I just had my first opportunity in months to test my new Crossfitted bod'.  I can say that the total body training and the fresh, varied workouts make a huge difference!  The strength and endurance gains from Crossfit really shined on a recent one-day, monstrous exploratory ski tour in the High Sierra. I look forward to continuing to train and continuing to express strength gains.

- Jediah Porter

I really appreciate all the dedication, knowledge, and energy you and Molly are so generous in giving. Your trained, focused attention and interest in supporting not only my fitness goals, but maximizing the quality of my performance, keeps me engaged and committed. It is inspiring to be around and has been a great catalyst fueling a new level in my health and fitness. It has always been a priority for me, but sometimes the conditions just have to be right to step up the quality and intensity. I suppose much like a CF workout...So, really, thanks. You guys are providing something very worthy to the Bishop community.

- Paul Elia

CrossFit is a different kind of fitness program that requires much more than gripping a bar and hammering out concentration curls. The complexity and variety of the movements, coupled with the intensity makes for a compelling system of improving one's physical and mental fitness. This is not accomplished without expert, careful, selfless coaching which Colin Broadwater provides.

- Nils Davis


Work up to a heavy 3 power cleans


3 rounds for time

10 burpees

20 hollow rocks

50' handstand walk/100' bear crawl

20 heavy med ball situps

10 heavy KB swings


Hey everyone Adam here. This will be the schedule for the rest of the week. 

Tomorrow is going to be normal classes as usual. 

Thursday I will be coaching at 8am and as of right now that is the only class. 

Friday there are no classes on the schedule as of now.  

Saturday there will be the normal 8am class. 


People People!!!

Changes are afoot!!!

Prepare yourselves!!!

You may want to sit down for this...

Your daily workouts will no longer be available for viewing on this website!!!  If you want to know what your workouts are ahead of time you will have to ask me or one of our awesome coaches for access to our member website if you don't already have that.  

Why, why why!!??  I know that change can be a bitch, but hey, that's life eh?  And this is ultimately for the better!  We're really getting on the ball with tracking your fitness data these days and this is just another step in that process.  Writing the workouts on the Zen Planner website will allow us to quickly and easily track your progress so that we, the coaches, and you the ahtletes, can have a clear vision of where you are improving and where you might need to focus a little bit of extra energy...  Also, we will be following the programming genius of the folks at CrossFit Seattle/, where I will soon be part of the team, and it is not available to the general public for free.

We will still be using this site for general information regarding the daily/weekly workouts.  That is we will post articles, videos, and general information that you can use to prepare for what may lie ahead for the day or week...  For instance, you will need to start becoming familiiar with the tempo training style.  We have played around with this a bit in the past, but never really stuck with it for our general programming.  You will see things like this:

5 sets of bench press for 5 reps @ 3010
That 3010 means that you will lower the bar down to a 3 second count, spend 0 seconds in the bottom position, 1 second driving back up, and 0 seconds at the top.
The first number is always the lowering phase, the second is always the bottom position, third is the drive up, and fourth is the top position.  This does mean that there is NO rest in the top or bottom position.  Stopping and resting/re-setting is not allowed at this tempo. 

This can be a little confusing for a movement like the pull up where you are starting at the bottom of the movement.  Just remember that the first number is always the lowering phase...


This weekend I watched two movies and I found myself pretty fired up by the end of the second one.  The first was called "Bloods and Crips, Made in America" and the second "Sugar Coated."  A pretty stark reality was painted in each of these movies.  Bloods and Crips was mostly about gang violence in Southern California and Sugar Coated was about the rise of metabolic derangement and obesity around the world.  The cause of each of these major societal problems are complex, difficult to study and, of course, to "solve."  I found a similarity between the two stories and maybe you will be intrigued enough by them to read this entire post, or to watch the documentaries...

The end of Bloods and Crips was a relatively happy one.  Gang warfare in Los Angeles has very signifcantly declined and no longer are there gangbanging, pistol toting teenagers wearing blue or red bandana's running around the streets beating and killing one another with automatic weapons and baseball bats.  Why did the violence stop?  If you have a look at the history of violence in these neighborhoods where Crips and Bloods were born, an interesting picture starts to appear.  A major upheavel broke out August 11-17 in 1965 called the Watts Riot when thousands of our National Gaurd had to be called in to help end the violence. There were 34 deaths and over 1,000 injuries.  There were many factors that caused the violence including police discrimination, unemployment, housing discrimination, etc...  After this, a revolution came to pass when leaders like Martin Luther King Jr., Malcolm X and many other lesser know community leaders, along with good paying factory jobs with major complanies like Ford and Michelin gave the poor black communities something to rally around.  Unfortunately, many of these community leaders were eventually either assasinated or locked away in prison, and the factories closed up shop and a new generation of black kids grew up without any real leaders to look up to and many families faced the reality of no real opportunity to bring in significant income.  These kids were kept out of social organizations like boy and girl scouts due to their skin color and were forcibly restricted to their neighborhoods by corrupt police and aggressive whites.  This gives us some insight as to why these gangs began to form...  Another major riot broke out April 29th 1992 when the Rodney King verdict came in, where 50 people were killed and over 2,000 injured.  No doubt that the Crips and Bloods were a big part of this violence, but it was not just gang bangers and this time the whole world was watching.  The state of California vowed to make every effort to make changes in this dysfuncitonal and dangerous part of the world by investing heavily in these communities.  However, after just a year of effort, they abandoned their projects and the violence, poverty, racism, and murdering continued...  What happened to end the violence is both beautiful and inspiring.  Some of the gang bangers who weren't killed or locked away for life in prison had the good fortune to live into their 40's and 50's took a stand...  They formed committees, walked the streets and found ways to reach out to the youth of the region.  They asked them directly face to face to stop all the nonsense of killing and drug dealing and found ways for many of these folks to start a new direction in life.  These mentors and role models showed them that there was indeed a different way to survive.  What these kids needed was for someone to offer them positive role models and to know that there was freedom outside the broken down walls of their neighborhoods.  Simply by standing up and talking to one another, choosing the high road, and doing the right thing for the right reasons, hundreds of families will get to grow up as a functional unit instead of watching fathers and brothers get locked up or killed in street fights.  

Unfortunately, the ending to Sugar Coated is not a happy one.  We are still killing ourselves, though not with guns and knives this time and it's not just limited to a small segment of Los Angeles.  We are willfully making the whole population of the earth sicker and sicker by the day...  We know that we're doing it and we know what's causing it and yet we continue to do it anyway.  Our very own governments are telling us that sugar has no known harmful effects.  That sugary cereals with added fiber are somehow part of a healthy diet.  We sell Coke, Pepsi, Hostess Donuts, and other ridiculous processed "foods" to our own children in public schools that we pay taxes to support.  We are literally engaging in a kind of chemical/health warfare against our own people!!!  
Here are some interesting facts:
74% of the items in our grocery stores are spiked with sugar.
There are 56 names for sugar.
Moderation is considered 6-9 teaspoons of sugar per day.  Europe is consuming 17 teaspoons and America 19.5. Teenagers consume on average 30 to 41 teaspoons of sugar per day.
In the past 30 years, obesity rates have doubled to 600 million.
Diabetes rates have tripled to 347 million.

And here's the most interesting fact of them all...  We were having the same debates and the same research was going on back in the late 60's and early 70's that is going on today!!!  What will it take for us to realize just exactly how harmful our current dietary habits are and to actually do something about it???  I mean the gang warfare in LA may seem crazy, but at least there seems to be some societal reasons for it going on.  But killing ourselves with processed food???  There is absolutely no justification here.  Why is our own government still saying that sugar is "Generally Recognized As Safe?" Current estimates show obesity contributing to at least 100,00 deaths per year.  When is the happy ending going to come about?


Partner WOD

4 rounds for time

100' sled push with total partner BW 

50 partner med ball situps

100' partner carry 

5 high five burpees.