Friday, August 31, 2012


Check out our new nutrition page.  Send me links to stuff that you see around the net and I will add them gladly.  Also, if you have ideas for how to eat while on patrol or in the jail send those along. 

With school starting the link to nom nom paleo could be just the thing to inspire healthier school lunches, or just making your own lunch better. I like the prosciutto wrapped egg cups.  What is not better wrapped in prosciutto?

Wednesday, August 29, 2012

Tuesday, August 28, 2012


4 Rounds Each Lasting 5 Minutes.  One minute rest between rounds.

Run 800m


Round 1--Max Pushups
Round 2--Max Burpees
Round 3--Max Pullups
Round 4--Max Squats

Record total number of non-running exercise.

                                               Thanks to Kill Cliff for this great picture.

                                        The white board.


Weighted Pullups 5, 5, 5, 5, 5

For Time


Decline Pushups (On The Tire)
Barbell Rows
Overhead Lunges

From the NY Times: Debunking the Hunter Gatherer Workout--Takeaway is You Can't Eat Whatever You Want

Monday, August 27, 2012


Meet Upstairs at 1610

Push Press 5, 5, 5, 5, 5 reps

For Time:
Run 200 meters
Run 400 meters

Sunday, August 26, 2012

Friday and Saturday's WOD--Run 201 miles in 30 hours with 11 Friends

Congratulations to all the great CCSO athletes that participated in Hood to Coast 2012 as part of Team Good Game.  CrossFit Indomitable athlete Lisa Shipley showed the indomitable spirit of a police athlete when at the end of her second leg of 7 miles in the heat, 2 miles were suddenly added to her leg due to an enormous fire at the Les Schwab in St. Helens.  She just charged on.  Rumor has it that Lisa is done with running for a while and would like more kettlebell swings and heavy back squats.

We also loved having CrossFit 1850 athletes Tina and Ryan.  

Wednesday, August 22, 2012


1610 Upstairs...

We are going to try this again and hope that nothing else bad happens this time:

Team Rowing Competition

Running Tabata

Tuesday, August 21, 2012


1610 Meet Upstairs

Team Rowing Competition

Running Tabata

"The Hopper" just spit out a shooting that everyone is rolling on.  Workout Cancelled due to WORK.  Sorry. 

Row 2000m for time if you get a chance. 

Sunday, August 19, 2012


16:10 meet downstairs

As Many Reps as Possible in Three Minutes--Count Only Your Highest Completed Round

1-1, 2-2, 3-3, 4-4 and so on





Ring Dips
Jumping Lunges (Both legs count as one rep)

Wednesday, August 15, 2012


1610 Upstairs--because AC is good in this weather...

AMRAP 15 Minutes:

10 MB Cleans
10 Walking Lunges
10 Pushups

Tuesday, August 14, 2012

Monday, August 13, 2012


Baseline (with run):

For Time
Run 400
40 Squats
30 Situps
20 Pushups
10 Pullups

and then:

10x100m with a 1:00 rest.

Wednesday, August 8, 2012


16:10 outside


Foot speed work with the ladder.

I just came back from Las Vegas, so:

Vegas Team workout--

1 deck of cards:

Clubs: Pullups
Spades: Squats
Hearts: KBS 53/35
Diamonds: Box Jumps
Jokers: Run 400m

Hold plank while waiting for whole team to finish.  Yelling (words of encouragement) at anyone not working fast enough from the plank is acceptable.