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


10 rounds for time of:
5 pull-ups
5 push-ups
5 GHD sit-ups 


2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch
25 hip extension 


Sets of 5 @ 75,85,95% 


Three rounds for quality of:
5 DB lunging press, each arm
30 second handstand hold
60 seond wall sit
Rest 60 seconds between rounds

How long can you maintain a pace on the rower?
1:55 for males or 2:10 for females  As usual, scale to your ability...  


As many rounds as possible in 12 minutes of:
16 Kettlebell swings, 70/53 pounds
8 Hang power cleans, 135/95 pounds
Run 200 meters

During warm up, spend some time drilling pistols and the muscle up transition.  Enjoy spending a little bit of time opening up the shoulders on the rings if you put the hammer down on Fran, or practice skin the cat variations if your are feeling fresh...


Back squat
Sets of five @ 75-85-95%
A set of five @ 95% you say!!!  This should be a very challenging day of back squatting.  Squeezing out a set of 3 at 95% would be great, and if you can get all five that's awesome.  If you are having a hard day for whatever reason, stopping at 85% might be a good choice too...  Every day is different.  Be honest with yourself and work optimally.


Thrusters, 95/65 pounds

Back in 2006 folks were putting the hammer down on this classic benchmark!  Annie Sakamoto and Greg Amundson are a couple of original firebreathers that helped get the CrossFit movement up and running.  Inspiring folks they are!  Not sure about Greg's lockout on those thrusters though...


Folks that are definitely going to jump on board the CrossFit Bishop Competitor group need to send me (Colin) an email stating your intent to join and pay your $120 annual fee.  Cash or check is fine, but if paying cash, please place it in an envelope with your name on it, so I can more easily keep track of it.  Once I have everyones payment, I will make one big deposit into the business account, as a donation, and we can use it as needed throughout the year.  I should have the first workout by Sunday evening and will make it available to everyone on-line, on-paper, and on-whiteboard.  
Again, there will be no coached classes for members of the group, but we will plan on trying to get together at 10:00 am and after the evening classes have wrapped up.  Contact me by phone or email anytime with questions @ 206-919-8923 or
If you plan on being a member and haven't emailed me or made your annual payment, please do so ASAP.  I need to get a list of names so I can be sure that everyone gets included in all the goings on from here on out.  Training starts Monday!!!  Realize that consistency over the next six months is the key to success.  Missing a day here and there won't be a big deal, but staying on track day by day and week by week will push you in the right direction while going crazy and puking every workout for five days straight and then getting sick or injured and needing to rest for two weeks will push you in the wrong direction...


Coaches Choice for Saturday morning!!!

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