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


Barbell Tabata at 8:15 and 12:15.  You know you love it!!!

Deadlift, Three heavy sets of five
Follow each set with a heavy 200 meter suitcase carry. 

As many rounds as possible in 15 minutes of:
5 Push press
10 Box jumps
15 Burpees
Manage your work and rest carefully to allow a strong finish as the 15 minute mark rolls around...


Tabata Smash at 8:15 and 12:15!!!
For the past few years, I've had this idea in the back of my mind that I would like for my family to be able to split time between living in Bishop and living in Seattle. Molly and I have a strong connection to both places and want to maintain that connection.  How to make it happen though...  Pretty tough question right?  We aren't totally sure how we are going to manage things yet, but the time is right to give it our best shot.  There is never really "the right time" to attempt opening a new door of possiblity, but now is a good time.  We have a very cheap place for Molly and the kids to stay in Seattle for the next couple years and we have some very good schools for Sean and Naya close by.  With the opportunity for an awesome schooling environment, a good place to live for a while, along with a once in a lifetime job opportunity for Molly, it's now or never for us to give it a shot.  I'll be staying behind here in Bishop to continue working towards building the gym into a more mature, stable business and training center.   I've committed to giving myself between 1 and 2 years to be able to figure out how to make the dream of a having a home in two distant geographical locations come true.  Sounds crazy or impossible maybe?  Maybe not?  We'll see...  September 2nd, the family and I will be driving north to Seattle, and Sean and Naya will start school on the 9th.  Molly will hopefully be starting her new job around the same time, and I'll be back in the gym on the 11th.  This will benefit the gym in a pretty meaningful way in that I will be directing all of my energy into making things run as smoothly and awesomely as possible.  I'm constantly scheming on ways to build this gym up into more than it currently is and that will be continuing over the upcoming months.  Stay tuned... 

Three rounds each for time of:
Place a heavy medicine ball at 100 and 200 meters out from the gym.  Race out and retrieve the ball at 200 meters and return it to the gym as quickly as possible.  Then immediately head out and retrieve the ball at 100 meters and return it to the gym as quickly as possible.  Rest to recovery between rounds.
If the smoke is as terrible as it has been lately, we can do this shuttle run style inside the gym... 

Tabata Sweat with Jami @ 8:15.

Bench press, One heavy set of 5


Three rounds for reps of:
Max unbroken wall balls,
(set is over if you miss the target, lose rhythym and have to re-set, or drop the ball)
Max unbroken double unders or lateral hops
No rest between the wall balls and double unders.  Two minutes rest between rounds.  Less than five reps on either movement can be considered a mulligan and you can immediately restart from zero reps.


One minute alternate 3 V-ups and 3 Tuck-ups
One minute cat/cow

One minute handstand or plank shoulder taps 
Swivel hips - 5 each leg

Max push-ups (pick a number and stick to it)
5 Xiaopeng forward - each arm

Max strict pull ups or incline rows
30 seconds lat stretch - each arm 

Three rounds each couplet

4 x 1,000 meter row
This was meant to be a running day in preparation for our upcoming mile run test.  But it's smoky out there though eh?!?!  Give a good strong push on these intervals and make those lungs open up!


Tabata Jami at 8:25 and 12:15!

Back squat, one heavy set of five

Woah, what???

Yes, that's right...  Please work up to one heavy set of 5 back squats and then put the barbell away.  It's been a little while, so don't get all cray, cray here and end up stupid sore cause you're so excited to back squat!?!?

Follow this with 3 sets of 5 weighted lunges per leg.  No need to go super heavy here.  Just a little accessory leg and hip work... 

Don't worry, the gymnastics strength and mobility isn't suddenly going away.  The days of the week will just be varied is all.  But do be prepared to start seeing a little more basic barbell strength coming back into your world.  If changes in your training schdule make you nervous, just ask me where the days will end up and I'll explain...  Love ya!


5 Rounds of:
Power cleans, 5 reps
(Think 60-70% here depending on your proficiency with the power clean)
Kettlebell swings, 20 reps
Stay light enough on these movements to allow a solid cardio response, but also heavy enough to allow a solid cardio response...  Make sense?!

Multi-vitamins?  You take one?  Should you?