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


Hey everybody Adam here. First off lets give Trisha a hand for her first time programming. Now for the next month I will take over and have some fun. I will continue to program the Open workouts on Friday and the rest of the week will be varied as it should be. There will be some benchmark workouts, some gymnastic stuff, partner wods, mobility and stretching, etc... Basically all the stuff we should be doing. I will be trying out some metabolic breathing ladders here and there to focus more on our breathing. So with that being said his is some information on breathing and the metabolic breathing ladders.

For the majority of us, breathing is one of those qualities that we loftily take for granted. We depend on inhaling thousands of breaths a day, but do so without conscious thought of when they actually occur. Until your breathing is challenged, there may not be much thought into how precious each gasp may be. Being trapped in a roomed filled with smoke, having a panic attack, being crutched by an asthma attack, or maybe finishing a brutal metabolic finisher can all be events that bring forth immense respect for oxygen intake.

Within a given workout there are multiple variables either a trainer or you can dictate. The movements you will perform, the loads with which you will be challenged, the number of reps you will do, or even how long your rest period will be. These variables can be used mathematically to bring forth sought after results. Whether it is to put on that extra ten pounds of mass or maybe shed the last few pounds before the summer, these variables when used correctly are the key in opening the door of success. 


The “forgotten” variable, the one least-often controlled while training, is your breathing patterns. When someone tells you to rest one minute in between sets there is no fine print stating how many breaths you are allotted within that given rest period. Whether you fill your rest period with calm, meditative breaths or breathe like you are going into labor, for the most part, the program does not really care. 


But it is time to start caring. It’s time to challenge yourself aerobically unlike you have ever done before and insert metabolic breathing ladders into your training routine.

Metabolic breathing ladders consist of a 1:1 work to fixed breath ratio. Meaning, for every rep you complete, your rest period consists of identically that many breaths. If you complete five thrusters, then five deep breaths will follow. Just like regular programming, metabolic breathing ladders bring forth three distinct variables that directly correlate to how severs of an oxygen demand is created. The three variables are the movement, the load of the object, and rep scheme of the ladder.

During these demanding times, you will experience a switch from the traditional nose breathing into transferring through the mouth with panicking gasps. If that oxygen demand becomes high enough and the body feels as though it is suffocating or quitting, this means the ladder was a success. You now have an idea of how far your oxygen intake can be challenged and have a baseling of your breathing efficiency. 


 3 Second Pausing Front Squats

3x3 Holding the pause at the bottom of your squat


KB Swing Metabolic Breathing Ladder

Heavy KB swings with a work to fixed breath ratio of 1-15-1

(So that means work from 1 to 15 to 1 KB swings with the same breaths between work. If that's still confusing here it is. 1 kb swing 1 breath, 2 kb swings 2 breaths, 3 kb swings 3 breaths and so on and so on.)


Coaches Choice!


Its that time!!!  15.1

Complete as many rounds and reps as possible in 9 minutes of:


15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

 Scaled and Master's 

15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

 Master's Scaled

15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed


1-rep-max clean and jerk
6-minute time cap

 Don't worry if you didn't get a chance to sign up, for the next 5 weeks we will be programming the open workouts on fridays!!  And what's more is we will be giving away two gift cards each week based on the open workout performance.

One will be given to the person with the top score that week (this can be a male or female - only eligible once during the five weeks), and one coaches pick...this could be someone who PR'D during the workout, or someone who showed heart regardless of the outcome.  It could be anyone, so LETS GET AFTER IT!!


3 rounds:

Row 500m 

12 Deadlifts

Run 400m

Keep the deadlifts light and perform each round at an easy to moderate pace!!!  


AMRAP 15 min with a partner:

100m sled push

Run 200

1 person holds plank while the other person pushes the sled, switch then run together...