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


Three Rounds for Time or Recovery:
Run 800 meters
25 Back extensions
25 Sit-ups
25 Walking lunges 

If you are starting to notice some real fatigue from the last two days, this workout should be taken sloooowly!!!  You should power walk the 800's and break up the other three movements into smaller sets if you are looking for recovery.  If you're feeling fresh as the first day of spring, git after it!!!


3x3 High bar back squat
Three rounds of: 
Row 200 meters
10 Heavy wall balls
5 High box jumps 

Plenty of tiime to fit all of this in.  Take plenty of time in the warm up to get stretched and mobilized...


Also, the CF Kids class will run only on Tuesday afternoons instead of both Tuesday and Thursday.  

Hey You!!!  We might have to cancel a few classes around this coming weekend.  A few of your beloved coaches are going to attend the very intensive Starting Strength Seminar in Sacramento!!!  Sorry for any inconveniences that this causes you and your training with us.  However...  We will come back with some pretty dang serious improvements in our ability to work with you all.  (We hope anyway...)  Word on the street is that the last time this seminar ran in California there was a 0% pass rate!!!  Wish us luck!!!

Volume train/EDT, then:


Three rounds for time:
Run 400 meters
1.5/1 pood Kettlebell X 21 swings
12 Pull-ups

Subsititue a suitable movement for the pull-ups if your volume training/EDT involves pull-ups.  Scale this workout so that you complete it in around 10 minutes.  12 minute time cap... 

WOD Demo with CrossFit Addiction - video [wmv] [mov] [HD mov]


Sunday Funday

Work up to a Heavy Single in the Press


"Jonestown Sprint"

20x Push Press @ 75/65
20x Burpee Pullups
10x Push Press
10x Burpie Pullups

Best times get put up on the Leaderboard!


Make up Day!!!  If you missed something this week that you are just dying to try, then by all means come in and get after it!!!  If you were not all that inspired by the weeks events, then by all means come in and we'll come up with something awesome and beautiful together!!!

Now for two more things!
1.  We added a class back on Thursday evening so that we only have to deal with the awful one evening class just on Tuesday and Friday.   
2.  I thought that Keith Glidewell's comment was so great the other day that I'm going to re-post it here:

2012 Bishop Crossfit Reflections

-The new gym is super cool and big, but yikes does it fill up fast!
-Weight lifting shoes are the bomb diggidy! 
-Air squats and rowing: rainbows and chocolates. Handstands and pull ups: Not so much
-Power smoothies 20 min before going to Crossfit makes all the difference. 
-Going to workouts hungry means: extra soreness and less muscle gains.
- A strictly strength training program is cool!
-It helps to run at least twice a week in the mountains.
-Eating enough good food is harder than the workouts!
-Stretching for 10 minutes before every workout feels really good and gives you better range of motion and no injuries! 
-Skin the Cats make me want to puke!
-Logging more than 1 hour in the gym on any given work day just isn't going to happen (extended night owl hours anyone?)
-Its been awhile since I've had a flapper! 
-Losing your foot/leg grip at the tippy top of the rope climb is not a very good idea!
-Thank you to Colin and Molly for putting together such a nice gym and keeping it flying! 
-Our coaches are all cool cats.

Any other reflections out there?

Some photos from 2012: