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


Thanks to those of you who posted your scores in Pocket Coach for the three benchmarks.  Tracking your progress over time will help keep you motivated to improve, and the ease of going back to see your work will help us as coaches be more effective in helping you.  The push press 1 rm that we did will work toward your tier 2 fitness rating.  Once you complete and record the mile for time, 1 rm deadlift, and 75 wall balls you will be given a new fitness rating.  If you are not set up on Pocket Coach, please let me know ASAP and I'll get you set up.


For Thursday's Strength/Skill, Level 1 folks will be doing some dumbbell cleans and front squats while Level 2 folks will be working on pistols and L-sits.

For the "Work" portion we will be performing three rounds of:
200 Meter row
10 Overhead plate lunges, 45/25 pounds
20 Double unders
200 Meter run
2 Minute rest
Try to improve your time each round so that you finish the third with nothing left to give!!!



Wednesday we are going to test three benchmarks.  

Please record your results in Pocket Coach.  

I know that some of you have experienced some difficulty with PC or have not found it totally user friendly, but the bugs are slowly being worked out.  One thing that has changed recently is that the log-in process is much easier.  Just go to and click on the Facebook link to set up the new process.  Once you have done that, all you have to do is open and click the log-in with Facebook tab and you are in.  Makes loging in on your smartphone super easy and quick.  A couple of times, I have had to click the "log-in with Facebook" button and then had to click the Login button above that, but 99% of the time it works perfectly.

One other quick note is that the CrossFit Journal is now free!  Go to and click Journal at the top of the page and follow the steps...


The benchmark tests for Wednesday are:

Push press 1 rm


Bench press 3 rm


Sumo deadlift high pull 75/55 pounds
Push press 75/55 pounds


Muscle-up training

Warm Up with: 4 rnds of: 5 burpees, 5 pull ups. (Do a pull up immediately after each burpee)


5 Rounds of:
1 Weighted pull-up
3 Strict pull-ups
5 Kipping pull-ups 
Stay on the bar for all 9 reps

5 Rounds of:
5 Knees to elbows hanging from rings (Use a kip)
5 Push-ups

Finish with:

50 Dips - scale as needed and break them up anyway you like.  If you haven't been doing many dips lately, do bench dips. 


Level I and Level II will perform the same routine for Tuesday.

6 Sets of:
2-3 Inverted hang to tuck front lever
90 Seconds double unders
90 Seconds rest


Work up to a heavy single power clean

Every minute on the minute for 12 minutes:
3 Power cleans at 75% of the max weight established for your single.

Alright Folks!!!  Glidewell and I are throwing down a challenge!  The first three people (who have never done a muscle up before) to be able to knock out 5 muscle ups in one hour are going to win cash and prizes.  The first person gets $100 (from G-$) and a t-shirt and a sticker.  The second gets $75, a t-shirt and a sticker.  The third gets $50, a t-shirt and a sticker.  Every other person after the first three, get a t-shirt and a sticker...  We will be putting some extra training ideas up for you three days per week here on the site.  There are plenty of you out there who have the potential to do this, so let's see you put your heart into it and get up on top of those rings!!!

Work for Monday:
1 Round for time:
500 Meter row 
100 Kettlebell swings 53/35 pounds
500 Meter row 

Muscle Up Training
Three rounds of:
5 kipping pull-ups
5 push-ups
5 knees to chest

Three rounds of:
3 pull up negatives - lower to a count of 5
10 bench dips

3 chin up negatives - lower to a count of 5
5 push ups

Finish with:
5 sets of:
3 ring kips - practice a smooth kipping motion, working to eventually get the whole body almost parallel to the floor.



14.4 for those of you looking for a good beatdown.

For the rest of you, here is something a little more like what you normally get with us at CFB.

3 Sets of:
7-9 Press 
7-9 Pull-ups 

3 sets of:
7-9 Dips 
10-12 Ring rows

3 X 1,000 meter row
Rest 3 minutes between efforts 


Page 1 ... 3 4 5 6 7 ... 311 Next 5 Entries »