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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

Thursday
Mar192015

Flat footed (and/or pronated ankle) people unite and strengthen your feet!!!  Colin here!  I spent some time working on feet, ankles, and calves in my classes today and I thought I would share some videos over the next few days to go along with what I have been getting into lately...

Spend some time rolling out and stretching whatever soreness you may have. For those who are competing in the open and are doing the workout tomorrow take this workout at an easy pace. Get your heartbeat up but don't kill yourself. For those that aren't doing the open workout tomorrow go at a normal hard pace. 

 

Triple  Tabata 

Air dyne or Row for calories 8x 20:10

Double Unders 8x 20:10

Handstand Hold 8x 20:10

Wednesday
Mar182015

Let's spend some time going over some quality skill work. Work on your speedy elbows and getting underneath that dang bar. 

Skill

Cleans

Dont worry so much about the reps. Just work on over all quality of the movement. 

Then...

EMOM for 10 min. 

Odd- 10 med ball GHD sit-ups/ med ball sit-ups 

Even- 5 power cleans

Tuesday
Mar172015

15.3 winners are Trisha O'Neill for scaled women and Arnie Kiddoo for getting his first muscle up. 

Congratulations to both of you. 

Also...

The Whole Life Challenge has wrapped up for our third and final trip through it.   Eight weeks have come and gone once again and we have had a mostly positive experience with it and I'm glad that we gave it a fair chance by working through it for a full year.  

However, I'm not convinced that it's the best way for our community to go about continuing to improve nutritional habits.  I'll be working on figuring out what our next, and hopefully better, approach will be for the next go around over the next few months, so stay tuned!!!  

In the beginning of April we will be re-testing the benchmarks that we performed at the beginnning of the challenge.  Med-ball run, max push-ups, max pull-ups, max sit-ups in 60 seconds, 1 RM deadlift, 1 RM push press, and the one-mile run will be what we will be re-visiting.  So you still have a couple of weeks to train.  Obviously, it would be very hard to improve on everything, unless you are brand spanking new to the gym, so stick to one or two things and work on them with some focus and be ready next month...

 

For max calories 

10 min time cap

50 KB swings 35#/53#

40 double KB thrusters 2x26#/2x35#

15x/side KB snatch 26#/35#

Max cal. row

Monday
Mar162015

 

Ok thank god 15.3 is over. Good job to those who knocked out the Muscle up portion of the workout. Let's start the week off with one of my favorite workouts

 

"Karen"

150 wall balls for time...

 

Come on now. I'm not that mean. 

"300"

25 pull-ups

50 deadlifts @135/95#

50 pushups

50 box jumps 24"

50 floor wipers 135/95#

50 KB clean and press 35/26#

25 pull-ups  

Saturday
Mar142015

Coaches Choice!!

Make up 15.3

Sage to Summit race series at Millpond. Registration starts at 8:30 race starts at 9