CROSSFIT BISHOP - Fitness in the Eastern Sierra

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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

I originally began training under Colin at CrossFit Bishop as a way to increase my strength, power, speed, and agility in order to be stronger and faster while climbing and dashing around in the high mountains. So far so good! But Colin's rewardingly grueling workouts have also had an unintentional side effect...I have become stronger and faster at my job too! You see, I work at a small grocery store, and handle hundreds of cases of heavy product a week. I stack and lift and push and slide and roll and pull things all over the place, everyday. One evening I was forced to load a full keg of beer into the back of a truck alone. My previous month's training of similar movements gave me the mental confidence and the physical strength to complete the task safely and efficiently. Functional strength rocks! Also, since appearance is a consequence of fitness (i.e., CrossFit makes you look good naked), I also had the confidence to flash a smile to the impressed girl that purchased the keg. Thanks Colin!

- Victor Lawson

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

Sunday

May202012

Sunday, May 20, 2012

Sunday Funday!

Luck of the Draw....

Do you feel lucky?

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Thursday

May172012

Thursday, May 17, 2012

New trainee's graduate to classes!!!

We've been busy down at the gym moving, moving, moving, but we haven't forgotten to keep turning out more able bodied athletes while we're at it! Top left we have Trisha who has made some outstanding gains during our six weeks of training together. Top right is Nate who is strong as hell and only required five PT sessions to join group classes! In the middle we have Gigi who has an extensive athletic history and is making a serious fitness comeback. And at the bottom, but "climbing" her way to the top is our sunburned mountaineer Laura! Keep a lookout for these guys in upcoming classes and please remember to shake hands and introduce yourselves. Great things to come from these four, we're lucky to have you!!!

5-4-3-2-1 Back Squats + 5x Burpies after each "rung"

5-4-3-2-1 Back Squats + 5x Pushups after each "rung"

5-4-3-2-1 Back Squats + 45 seconds plank after each "rung"

Keep the Back Squat weight the same throughout. 40-50% of your 1RM is suggested. And remember... "Back Squat" = LOW BAR!

If yer shoulders are tired, substitute: 5x Atomic Situps, then 5x Situps, then 20-30sec Hollow Rock hold...

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Wednesday

May162012

Wednesday, May 16, 2012

Power Clean Technical Practice. Trainees w/ good technique work up to:

8x2 Power Clean @ 75% BW (one "double" on the minute for 8 minutes)

Focus on SPEED...

Then:

Starting with an empty bar (45/33):

5x Press

10x KB Swing (53/35)

Repeat, adding weight (10-20#) to the bar every round.

Once you cannot complete 5 reps w/ the Press, move to Push Press. Once your Push Press is shot, evolve to Push Jerk. You are finished when you can no longer Push Jerk w/ fantastic form for a full set of 5.

"Score" is number of FULL rounds, and the Load for that round. This is NOT timed, but you should remain in constant motion throughout. "Rest" only to change plates.

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