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


Challenge Details

I need to know who is in for the various challenges.  Please write your name up on one of the two boards in the gym.  

We are offering at least $900 in prizes for this challenge!  Get your piece!!!

Pull-up challenge - To be eligible for prizes, you need to not be able to perform a chin-up.  Then finish the challenge being able to perform three in one hour.

Muscle-up challenge - To be eligible for prizes, you need to have never done a ring muscle-up before.  Then finish the challenge being able to perform five in one hour.  See a coach for movement standards.

Strict muscle-up challenge - To be eligible for prizes, you need to have never done a strict muscle-up before.  Then finish the challenge being able to perfom five in one hour.  See Colin for programming instruction.

Prizes for each of the above challenges:
First to completion - $100, a CFB T-shirt, and a sticker
Second to completion - $75, a CFB T-shirt, and a sticker
Third to completion - $50, a CFB T-shirt, and a sticker 
Prize money is to be used toward purchasing yourself a new piece of fitness gear. 
4th, 5th, 6th, etc. will receive a t-shirt and a sticker. 

Front uprise challenge - If you have already done all of these things.  Great job!!!  Learn an uprise and then teach me!!!  The Front Uprise with David Durante - video [ipod] [mov] [HD mov]
The prize for this challenge is bragging rights to being the strongest gymnast at CFB... 

Muscle-up Training
3 Rounds of:
3 Wall Walks
5 Kipping swings on the rings - Go Big!!!  Stay controlled...

20 Chin Up Negatives - Jump up and hold your chest against the bar before lowering to a 4-5 count.  Break them up to keep the quality of movement high.

21-15-9 of:
Box jumps & pull-ups - Chest to bar if possible
5 Rounds of:
6 Dips
12 Knees to chest 

Pull-up training
5 sets of:
3-5 scap pull-ups - 3223 
Rest 60 seconds
12-15 ring rows - 4010 

Rest 60 seconds
3 sets of:
12-15 semi-stiff arm banded pull downs - 4020 

The pull-up work above is to be completed three times this week in addition to your normal workout schedule.  See Colin with questions.

The business for Wednesday is as follows...
Work up to a heavy single Turkish get-up
Three rounds for time of:
Run 400 meters
21 Kettlebell swings
12 Pull-ups

Steady state work for 20 minutes.  Work up a sweat and elevate your heart rate, but maintain a pace that never slows or speeds up...

Row 250 meters
18 Kettlebell swings
15 Step-ups
12 Sit-ups
9   Kipping or jumping pull-ups
6   Air squats
3   Push-ups 


12 week "From None to One" chin-up training program and muscle up challenge start on March 31st.  
To qualify for the "From None to One" program you need to be able to perform:
An active hang from a bar for 30 seconds
3 solid push-ups
One horizontal ring row  
The program is free and runs through the folks at  Interested folks (and I can think of plenty of folks who should be interested in this) will need to send an email to  If the coaches think that you should be doing this and you are hesitating, we will be giving you a strong push in that direction.  
There is nothing like having a good plan and community support when trying to bust through to a new level!!!

For all of you that have started the muscle-up challenge workouts, your deadline has officially been extended!!!
We want the official end date to coincide with the end of the "None to One" program, so you get a little breathing room.  Next Saturday the 5th, I am going to dedicate the 8:00 am class to muscle-up progressions and technique.  We will do this on a couple more Saturday mornings as we work through the 12 weeks...

For Monday we will test:
1 rep max deadlift - This continues progress toward our Tier 2 Fitness Rating.
Following that we will also test or re-test our double under skills with:
300 double unders for time!!! 

Muscle-up training
3 rounds of:
5 Knees to elbows or knees to chest
5 Kipping pull-ups

Four rounds of:
3 Ring push-ups
4 Chin-ups

Four rounds of:
10 Chest to bar pull-ups
5 Bar dips, go as deep as possible, scale to bench dips if needed

Remember...  Pull-ups and muscle-ups are just the beginning!


Repeat of 14.5 


Some pressing and pulling for strength and then...


4 Rounds for time:
100 Meter run
10 Push-ups or incline push-ups
15 Ring rows
20 Air squats



CrossFit Open 14.5

This should be quite the burner...  For those of us looking for something a little more reasonable, scale the weigth to something appropriate to your ability level and make it a 21-15-9 repetition scheme...

And if you haven't heard of the NPFL yet...  Well, now you have!  Click here to check out an interview with Tony Budding explaining what it is all about.  

MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters

WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters

MASTERS MEN - includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters

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