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


Snatch Balance 1-1-1-1-1
Front squat 3-3-3
Thruster 5 
Do not grind out super, heavy, crazy, heinous sets.  Get warmed up and knock out some quality work and move on...
Row 1,000 meters
50 Thrusters, Empty bar
30 Pull-ups 

Friendly reminder that health does not come from "more exercise..."  Health comes from appropriate amounts of movement at appropriate intensities and duration, along with healthy food, plenty of sleep, and surrounding yourself with good friends.  I'm not saying that this character has all of the perfect answers, but we need to always be assessing and re-evaluating how our systems are reacting to what we are introducing to it eh?  We are constantly evolving as human beings and our needs are fluid and will change over time.  Are you doing a good job of taking care of yourself in all of the above ways?  

Week Nine Handstand Programming Continued...

Please note that on the whiteboard, I changed the tuck up from rep based to time based.  This will allow for a smoother, more organized class time.

5 Rounds
3 "Heavy" but unbroken hang power cleans
5 Wall Balls
Run 100 meters hard (to the jaguar) 
Rest time between rounds is the walk back to the gym 

Don't forget about your butt!  Not all of us use our glutes as well as we could.  Check out these pearls of wisdom from the guys at Barbell Shrugged and then show up to class early to work on getting that arse activated!!!


Three rounds of:
Max effort legless rope climbs on pull up rig - start and finish in a seated position -or- horizontal ring rows
Max effort push-ups - Make these look EXACTLY like in the video below.  Toes turned under, body hollow, shoulders in external rotation and stable.  Why does this matter?

I know it's all black.  Just click on it and it will start...


Split squats x 5 per leg - 3 sets (as heavy as perfect form allows)

Posture Matters!!!


Week Nine Handstand Programming
Work the shoulders! Activate the scaps!  Mobilize and wake up the hips!!! 

Two rounds.  Rest to recovery between sets.

Strength & Skill
2-3x through Rest to recovery between movements

Rest for 3 Minutes
While resting keep moving

2 times with rest to recovery of Handstand Scissor Balance 
his is about learning to control a handstand through the hands, not an attempt to hold your handstand. Use a spotter to keep from falling backwards. 
Every minute on the minute for 12 minutes of:
3 High box jumps

20 Double unders



In teams of 2 each partner has to complete half of the amount of movements. 

50 Burpees

100 Box jumps

150 Squats

200 Double unders / 600 Singles

150 Med ball sit-ups

100' handstand walk / 200' wheelbarrow walk

50 Pull-ups

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