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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

Thursday
Dec182014

Strength
Front squat 2rm
3 sets
2 Front squat followed by 2 backsquat @65% of 2rm

Conditioning
4 rounds

6 handstand pushups 
12 medicine ball sit ups
200 meter medicine ball run

Wednesday
Dec172014

Strength
Triple broad jump for distance

Gymnastics practice
Pistols, L-sit/hang, handstand, lever practice.
Find a movement you would like to accomplish and take time to progress towards it.

Conditioning 
"Dg" Amrap 10 minutes
8 toes to bar
8 dumbbell thrusters 35/20 lbs
12 dumbbell walking lunges 35/20lbs 

If you find yourself sore at anytime and the movements involve that area, dont just push through the pain. Instead, substitute it out, or drop weight, or reps. Listen to your body. We have done some high volume work. Make sure you're well hydrated and getting the right amount of sleep. Remember our bodies can easily be over worked.

 

Tuesday
Dec162014


Schedule for Christmas week.  We will be closed Christmas Eve, Christmas Day, and the day after.
 I am sure that there will be a handful of folks who want to workout on two or even three of those days, so let's communciate with each other and try to come up with a couple of times when we can get a group of folks together and throw down a holiday workout or two.  Hopefully, plenty of schedules will align and we can post some times here on the site...

Strength
Snatch+2 Overhead squats= 1 rep
4x3 

Conditioning
3 rounds
15 wall balls
12 Russian kettlebell swings
20 double unders

Cash out
Accumulate 4 minutes of plank

 

Monday
Dec152014

Handstands Week Five

Warm-up: 
Twice through with little to no rest between exercises.
10x Banded pass thru
30 Seconds active hang
10x Face Down Weighted Pass Thru with 2-5 pounds


Mobility:
3 times through with little to no rest between exercises.
10 reps + 10 second hold at bottom and top of last rep 90/90 pass thru (use 2-10 pounds)
10 Reps, pausing for 10 seconds at the bottom of the last rep Weighted Hamstring Stretch  
Wrist prep


Strength and Skill:
3 times through with 10-20 seconds of rest between movements.
45-50 seconds Extended Hollow Tuck
40-45 seconds Chest to wall handstand hold


Mobility:
Twice through with little to no rest.
10x Banded Pass Thru
20 second Passive Hang



Strength and Skill:
Twice through with 10-20 seconds of rest between movements.
10x each leg kick to handstand against wall
3-4 10 second holds on each leg of Single Leg Handstand Balance
 

 

Strength
Bench press 3rm
3x3 @90%

Conditioning

"Atrium of Pain" 2 rounds for time
25 Air Squats
20 Sit-ups
15 Push-ups
10 Pull-ups
800 m Run

Saturday
Dec132014

You guessed it! Coache's choice.