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Meal of the Day


Testimonials

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

Tuesday
Aug042015

Tabata with The Jammer at 12:15!!!

Deadlift 3-3-3
Press 5-5-5

Three rounds, one minute each station
Handstand hold
Wall sit
Row
Weighted step-ups
Rest
 

Monday
Aug032015

Rowing and Tabata classes at 8:15 and 12:15!  Enjoy the sweat...

One minute alternate 3 stradlle and 3 pike hollow rock
One minute cat/cow

One minute plank shoulder taps - pace appropriately to allow full shoulder protraction when changing sides
Swivel hips - 5 each leg

One minute push-ups (pick a number and stick to it)
5 Xiaopeng forward - each arm

One minute incline rows
30 Sideways lat stretch - each arm 

Three rounds each couplet

Then,

10 Rounds of:
3 Clean and jerk
9 Wall balls

Saturday
Aug012015

"Blake"

4 rounds 

100' walking lunges with plate overhead 45/35# plate 

30 box jumps 24"/20"

20 wall ball shots 20/14#

10 handstand push-ups

Friday
Jul312015

Rowing Tabata Extravaganza at 12:15 tomorrow.  Come Sweat!!!
L-sit hold - Table inside out, 5 each way
Planche lean or elevated planche lean - Prone half straddle single leg extension - 5 reps per side
10 count negative bar dips - Double arm circle forward reps
30 second chin over bar hold - Lat stretch 30 s per arm
Then,
Row 1,000 meters
Run 800 meters
Row 500 meters
Run 400 meters
Row 250 meters
Run 200 meters
Finish with pigeon and scorpion stretch.  Accumulate two minutes, each limb. 

 

Thursday
Jul302015

stun·ning
ˈstəniNG/
adjective
 
  1. extremely impressive or attractive.
    "she looked stunning"
    synonyms: remarkableextraordinary, staggering, incredibleoutstandingamazingastonishingmarvelousphenomenalsplendid
    "a stunning win"

 

Rowbata with Jami at 8:15 and 12:15

Five rounds
Snatch, 5 perfectly stunning repetitions
Farmer walk, 200 feet
Rest 2-3 minutes between rounds 

Then,

Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken double unders