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


How is the handstanding going so far?  Are you surprised by how challenging the first workout is?  Are you committed to all 12 weeks?  Who is going to do it???  Post to comments if you are psyched to learn to hand balance and are committed to doing what it takes to get there...

As quickly as possible:

Run 200 meters
25 Push-ups
25 Kettlebell snatches
25 GHD/Atomic sit-ups
25 Overhead plate walking lunges
Run 800 meters
25 Overhead plate walking lunges
25 GHD/Atomic sit-ups
25 Kettlebell snatches
25 Push-ups
Run 200 meters 


Clean @ 80-85-90%


Four rounds of:
5 Heavy push press
10 Wall ball, 20/14 pounds
15 Pull-ups 


Week One of Handstanding starts today!!!  Here is you first workout!

 through with little rest between exercises.
10x Banded pass through
20 Seconds passive hang
10 Seconds active hang
Twice through with little rest between exercises.
30-45 Seconds Loaded Lat Stretch
10 Reps, pausing for 10 seconds at the bottom of the last rep Weighted Hamstring Stretch  
Wrist prep
Strength and Skill:
4 times through with 10-20 seconds of rest between movements.
25-30 seconds Extended hollow tuck 
20 seconds Chest to wall handstand hold 
15-20 Tuck-ups 
20 Scap pull-ups at a tempo of 2011 
2x Wrist prep

Three rounds for time of:
Row 500 meters
12 Bodyweight deadlifts
21 Box jumps, 24/20"
This workout marks the end of another eight week block of The Whole Life Challenge!  This time around, we decided to not make a big deal out of the challenge.  Just sort of let folks do with it what they would.  Unfortunately, their website had some pretty serious glitches in the beginning and I'm not sure that that set many of us up for success.  There were, however, a handful of folks that stuck to the program and you should give yourelves a big, giant pat on the back.  Next Challenge starts in the middle of January and we will make this a much bigger community event like we did the first time around!  I'm looking forward to it and I hope you are too... 

12-Week Freestanding Handstand Program starts Monday!

Brought to you by the folks at

45 seconds Dip Support
30 seconds Chest to Wall Handstand Hold   
1 trip of Wall Walk 
45 seconds Ring Plank  
1 minute Active Bar Hang
If you cannot perform the above, do not follow this program yet!  Work on them until you can and then you can start working toward balancing on your hands...

 One workout will be posted each week.  Each workout should take no longer than a half hour and should be performed at least four times per week in addition to your regular workout routine.  In this program, more is better to an extent!  If you can do it twice in one day, go for it!  If you can fit it in five to six days per week, then you will have a better chance at success.  Find a partner to work through this with!  The work will be quite demanding and it will be good to have a second set of eyes to make sure you are performing the movements properly.  If you don't have a partner, you will want to take video of yourself so that you can make corrections or have a coach/friend help assess your positions as we go along.

Becoming stong in the midline, and strong AND mobile in the shoulders will be the name of the game in the beginning along with kicking and tucking into the handstand position.  Actual hand balancing and higher level drills will come as the program progresses...  Be patient with yourself!  Hand balancing is a real art. You have got to practice with great regularity and you may become quite frustrated at times.  Enjoy the process and if you find yourself getting overwhelmed, remember that you can always take a step back and repeat some of the earlier weeks program.

Saturday Workout

Work up to 2 sets of 2 @ 80%


6 Rounds of:
5 Muscle-ups/10 pull-ups and 10 dips
10 Deadlifts 


2 Clean and 1 Jerk, 60-70-80-85%


Four rounds of:
15 Thrusters
15 Toes to bar/Atomic sit-ups 

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