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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

Monday
May112015

Week Five Handstands!

Warm-up: 
Coaches, give your athletes 5-10 minute warm up with adequate shoulder activation to perform the following work.


Mobility: 
2x times through with little to no rest between exercises.
10 reps + 10 second hold at bottom and top of last rep 
90/90 pass through use 2-5 pounds
5 reps, Jefferson curl with a 10 count at the bottom of last rep
 

Then,

Wrist prep 

Then,

Strength and Skill:
3 times through with 10-20 seconds of rest between movements.
45-50 seconds Extended Hollow Tuck
40-45 seconds Chest to Wall Handstand Hold


Then,
Mobility: 
Twice through with little to no rest. 
10 reps Banded or Weighted Pass Thru
20 second Passive Hang
Then,


Strength and Skill:
Twice through with 10-20 seconds of rest between movements.
10 reps each leg kick to handstand against wall
3-4 10 second holds on each leg of Single Leg Handstand Balance
- Perform a wall walk and stop when your hands are about 12 inches away from the wall.  While keeping one foot connected to the wall, bring the opposite leg to a postion of balance above the rest of your body.  ALWAYS KEEP ONE FOOT CONNECTED TO THE WALL!!!  The idea is just to feel where your balance is with on leg above you.  Practicing with both legs is coming soon...

Then,

Max double unders in 2 minutes. 

Rest 2 minutes

Then,

Three rounds as quickly as possible of:
Run 200 meters
10 Heavy kettlebell swings
10 Box jumps

Rest 20 seconds between rounds

Six minute time cap

Saturday
May092015

Hey everyone I know you may be surprised to actually see a Saturday workout posted, but I just couldnt pass this one up. This workout was created by a coach at NorCal Crossfit that they will be doing today as well. This workout is dedicated to the victims of the Nepal earthquake, so if you can come down please do.

 

In pairs, perform each THREE MIN AMRAPs with ONE MIN rest between each

 

'Dan'

"Base camp"
3 min amrap
Max distance sled push (moderate weight)

"Camp 1"
3 min amrap
Max distance partner carry (run with partner on back)

"Camp 2"
3 min amrap
Max lunges 95# (bar on back) (1 person works at a time)

"Camp 3"
3 min amrap
Max thrusters 95# (1 person works at a time)

"Camp 4"
3 min amrap
Max rope climbs 3 min (1 person works at a time) (suggested sub 3 strict pull-ups/climb... Sub 8 Kipping/climb... Sub 8 ring rows/climb)

"Summit"
3 min amrap
Max burpees (1 person works at a time)

AMRAP's can be completed in any order but everyone must 'summit' together.

Friday
May082015

Warm-up: 
Coaches, get your athletes through a quick but thorough warm up.  Adequate shoulder activation for performing the following work along with elevating the heart rate and warming the whole body!!!
Mobility: 

Twice through with little to no rest between exercises.

  • 10 reps + 10 second hold at bottom and top 90/90 pass thru - Use 2.5 to 10 pounds
  • 1 Full cycle of banded hamstring stretch or other effective mobilization of the back of your tight ass legs!!!
  • Wrist prep

Strength and Skill:
Twice through with 10-20 seconds of rest between movements.

  • 40-45 seconds Extended hollow tuck
  • 35-40 seconds Chest to wall handstand hold

Mobility: 
Twice through with 10-20 seconds of rest between movements.

  • 30-45 Seconds Loaded Lat Stretch
  • Shoulder Extension Drill x 5 reps- Play around with this movement at very light weight to start out...


Strength and Skill:
Twice through with 10-20 seconds of rest between movements.

  • 10x each leg kick to handstand against wall
  • 10-15 Trap-3 Press with a 2 second pause at top.  This is hard!  Check with Colin in person or call 206 919-8923 to talk it over... 


Finish With:

  • 10 reps + 10 second hold at bottom and top 90/90 pass thu Use 2.5 to 10 pounds
  • 2x Wrist prep

Conditioning

Tabata Russian twists 

Rest 3 minutes

2k row

Thursday
May072015

Strength & Skill

Clean high pull 2x3 (these should be heavy and you should focus on utilizing your hips and reaching full extension) then...
4 sets of 1 clean+1 front squat+1 jerk with 3 second pause in split

Conditioning

4 rounds
100 ft walking lunges with plate over head
15 box jumps
25 double unders
 

Wednesday
May062015

Warm-up: 
Coaches, get your athletes through a quick but thorough warm up.  Adequate shoulder activation for performing the following work along with elevating the heart rate and warming the whole body!!!
Mobility: 

Twice through with little to no rest between exercises.

  • 10 reps + 10 second hold at bottom and top 90/90 pass thru - Use 2.5 to 10 pounds
  • 1 Full cycle of banded hamstring stretch or other effective mobilization of the back of your tight ass legs!!!
  • Wrist prep

Strength and Skill:
Twice through with 10-20 seconds of rest between movements.

  • 40-45 seconds Extended hollow tuck
  • 35-40 seconds Chest to wall handstand hold

Mobility: 
Twice through with 10-20 seconds of rest between movements.

  • 30-45 Seconds Loaded Lat Stretch
  • Shoulder Extension Drill x 5 reps- Play around with this movement at very light weight to start out...


Strength and Skill:
Twice through with 10-20 seconds of rest between movements.

  • 10x each leg kick to handstand against wall
  • 10-15 Trap-3 Press with a 2 second pause at top.  This is hard!  Check with Colin in person or call 206 919-8923 to talk it over... 


Finish With:

  • 10 reps + 10 second hold at bottom and top 90/90 pass thu Use 2.5 to 10 pounds
  • 2x Wrist prep

WOD

12 minute AMRAP

15 wall balls
200 meter run
15 back extentions

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