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


Snatch, 1RM
Clean and Jerk, 1 RM 

“If things start happening, don't worry, don't stew, just go right along and you'll start happening too.” 
― Dr. Seuss


And, I think SOMEbody got a PR...  


Video is cut off for some reason, but you get the idea.  Gym Party Trick!  AKA: Clean and No Hands Jerk.

And no, that's NOT 225#... 


"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135/95 pound Thruster, 7 reps
7 Knees to elbows
245/165 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2/1.5 pood
7 Pull-ups

If you're not looking for an absolutely ginormous challenge, scale this sucker way the heck back.  It's a fun workout with lots of varied movement, but will destroy most folks as it's written.  Maybe "The Five" would be a better option for a lot of us eh???


CrossFit Kids class is CANCELLED for this Thursday afternoon!!!

However, all you adults will be snatching your brains out!!!  We've been spending a fair amount of time (in my classes anyway) on Thursday's dedicated to improving the overhead squat, so we'll start moving on to some other movements that are a bit more applicable to improving the actual snatch movement.

Snatch balance 

Snatch grip deadlift


EZ Rounds in 20-25 minutes for recovery:
50 ft Bear crawl
10 KB swings
20 Box steps
15 Sit-ups
50 Double unders
10 Floor wipers
20 Air squats
15 Back extensions

If your feeling fresh and spunky, make up a workout from earlier in the week...


Clean and jerk progressions

A little reminder about how the schedule looks these days.  Tuesdays we do cleans and some form of overhead work.  Thursdays are snatch practice along with some sort of overhead squatting movement.  Saturdays are an opportunity to test your progress with heavy singles of clean & jerk and snatch.  Many of you don't come on Saturdays, so it might be a good idea to test a few heavy reps on Tuesday and Thursday after your good and warmed up...