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


The Journey Continues

Estimate Press and Back Squat 1 RM

As hopefully all of you know, we at CrossFit Bishop and Mammoth CrossFit are constantly striving to bring you the best strength and conditioning program period! 

After many, many years of training and studying we have come to know that big multi-joint, compound movements are the quickest way to achieving and maintaing higher levels of fitness.  Now, these movements are hard and don't look very cool, but what we need is safety, efficiency, and effectiveness.  We don't want to waste time with less than optimal movements when what we know we need is simple, hard, and smart work.

Of course we all have the same basic needs since we all share the same anatomy and physiology, but we are quite unique in our history, present state of being, and what we hope to accomplish in the gym.  What this requires is for you, the trainees, is to become educated enough to be able to help yourself.  It's important to understand that even if we all had the time and money to pay for individualized one on one training, we would still miss out on much of the benefits of what we are doing without some understanding of the program or the reasoning behind it.

It is with these thoughts in mind that I propose some changes in how we run our program for a time.  Now some thought and planning may be necessary for you, but don't freak out 'cause it's really very, very simple and we'll be here to help you with any questions that may come up.  

Every Monday, Wednesday, and Friday we will do basic barbell strength work, which means squat, deadlift, press, or bench press. The strength sets well be preceded by a simple, straightforward warm up and followed by some form of assistance work like pull ups, dips, push-ups, sit-ups etc...  Then, assuming time permits a basic conditioning workout.   On these days we will be following the Wendler 5-3-1 template.  If you search the internet you will find plenty of info about how this program works, but don't worry too much as it's very simple and we'll explain it all in upcoming classes.
Tuesday will be a dedicated "CrossFit style" conditioning day and Thursday will be our easy/recovery day.   
The first thing that we'll have to do is estimate our 1RM on each of the four basic movements.  We'll do this on Monday, Wednesday, and Friday of this week.  The formula to estimate your 1RM is:  Weight x Reps x .0333 + Weight = 1RM.  All you need to do is warm up until you have about 80-85% of your 1 rm on the bar and go for max reps and then plug your numbers into the equation.  Once you have all your numbers for the movements, we'll ask that you use 90% of that number as your 1RM to calculate your percentages for following strength work.  If this all seems too complicated just forget it and show up and we'll make sure you get it all figured out while you're here in person with us.
We will run this program for a five week cycle with four weeks being hard work and then take a de-loading week where all percentages go down allowing the body to recover and then start all over again.  Here's how it will look:

Week One
Monday – Press 3x5 @65,75,85%
Wednesday - Deadlift 3x5 @65,75,85%
Friday – Bench 3x5@65,75,85%

Week Two
Monday – Squat 3x5@65,75,85%
Wednesday – Press 3x3@70,80,90%
Friday – Deadlift 3x3@70,80,90%

Week Three
Monday – Bench 3x3@70,80,90%
Wednesday – Squat 3x3@70,80,90%
Friday – Press 5-3-1@75,85,95%

Week Four
Monday – Deadlift 5-3-1@75,85,95%
Wednesday – Bench 5-3-1@75,85,95%
Friday – Squat 5-3-1@75,85,95%

Week Five
Monday – Press/Deadlift – deload 3x5@40-50-60%
Wednesday – Bench - deload
Friday – Squat – deload

Week Six
Add five to ten pounds to each lift and start over...

Now if you'd rather not pay so much attention to this and not get too geeky in general, that's fine, just establish your maxes in the beginning, follow along and nothing will change much in your world of fitness.  However, if you prefer to have a plan for how to systematically improve your overall strength and conditioning, you now have a basic template that is easy to follow and understand.  We will post some good ideas for assistance work to follow your strength work and we will also still program constantly varied, functional, conditioning workouts to follow.  

But wait!!!  What about the Olympic Lifts???  

For now, I'd say put them on the back burner and focus on the basics.  Then, if we decide that we all love the Wendler program, but we want to be able to work the snatch and clean and jerk as well, then just replace the deadlift day with a clean or snatch, and replace one of the pressing days with jerks or other dynamic overhead work.


I'd like to propose to all the coaches and trainees that we change the general format of how we offer the program from a class style to more of an "open gym" style.  This would mean that our doors would be open to members for a block of time from approximately 5 am to 10 am and 4 pm to 7 pm Monday through Friday.   Conditioning workouts would start every 20 minutes on the hour.  Not sure how Saturday and Sunday would look, but I have a couple ideas in store that will come around soon enough.  My thought is this will serve our community best and the benefits will strongly outweigh the negatives.  Of course, everything that we do in our program is up for discussion so you're feedback is welcome and encouraged as usual.

Thanks for listening!!!  


Bishop Swim Team Triathlon is happening at the park!!!  Adults and teens start at nine and kids at 11!  Any last minute entries out there???

For all of us who don't want to participate in the swim, bike, run beatdown meet at the front of the City Park for a little frisbee fun!!!  Bring a frisbee and I'll bring some cones and we'll see if anyone knows the rules for Ultimate???  

Yes, this means no workout at the gym.  Let's get outside and practice some throwing!!!


Double unders:

Feel free to sub regular singles, one legged jumps, alternating feet, etc etc, but for every miss, perform 10 sit-ups... Please be sure to warm up your calves properly for this one!!!

"...when I'm sprintin' I'm breathin!!!"


Establish a five rep max thruster.  Don't go crazy here as the thruster is not a movement to be trifled with.

Three rounds of:
15 seconds heavy thrusters
45 seconds rest
15 seconds dips (weighted if possible)
45 seconds rest
15 seconds high box jumps
45 seconds rest 

Finish with a nice long easy walk and some stretching of tired sore muscles from all the weeks events.  Remember, if you're feeling tired and worn out you can always just come in and hit an easy 5k on the rower to stimulate the body while fueling your recovery for next week!!!

 A little inspiration for tomorrow's warm up here!!!



Today marks the last workout written by your's truly (for now...).  I appreciate all your feedback over the last 2 months and I have learned a TON about generalized vs individualized training, recovery, and balancing trainee enjoyment w/ attaining training efficacy.  I don't think anyone was injured on my watch, and I hope most of you are a bit stronger and faster instead.  W/ deepest gratitude, thanks.  I truly appreciated the opportunity to be your "coach."  Colin has cooked up some new, yet classic, things in the weeks to get excited!

On that note, it's been fun...but as we all know, "It doesn't have to be fun, to be fun." -MFT

Today's WOD is my 3 favorite things that I never would have experienced, if it weren't for CrossFit Bishop! Enjoy:



In competition fashion:

3 attempts to establish a heavy Snatch.

3 attempts to establish a heavy Clean and Jerk



3RFT of:

400m run

21 KB Swings (1.5pood/1pood)

12 Pullups