Sunday, September 30, 2012
Friday, September 28, 2012
Thanks to all that showed up for a great week and those that slaved away on their own. Fill your weekend with active recovery, new workouts or try a new sport, trail, or activity and we will start again on Monday. Check out the post about Tuesday's LE Seminar at CrossFit 1850 and join us if you can.
Wednesday, September 26, 2012
Tuesday, September 25, 2012
200 Wall Ball
200 Hand Release Pushups
Switch exercises as needed.
Interesting article on Greatist about working out making you happy and fighting disease
Sunday, September 23, 2012
Nearly everyone in detectives and many in patrol along with lots of local and federal partners have been "sprinting" to catch Erik Meiser. This was accomplished Saturday afternoon. The work is hardly over, but the immediate menace has been taken care of by his arrest in Corvallis by US Marshals and CCSO detectives (including two CrossFit Indomitable athletes!).
The Oregonian got part of the story right.
This last week was a good reminder that the garage gym can be your whole CrossFit experience or it can be a supplement. This week it was the only option for people working some whacky hours. There are some great ideas out there. Some people create the Taj MaCrossFit of gyms and others just have a kettlebell or two.
Tuesday, September 18, 2012
Sunday, September 16, 2012
Helen of Burpee
Three rounds for time of
Sorry about the late notice. Murder this morning in LO has tapped out folks in detectives and patrol, so perhaps we can get to this workout tomorrow. Do some rowing or if you really want a tricky WOD, find this guy and catch him.
Thursday, September 13, 2012
On August 22, 2011, Dillon, a detective with the San Jose Police Department, had to fight for his life against an assailant who wanted to take his firearm. The altercation lasted for three minutes and 12 seconds before more officers arrived on the scene. It cost Dillon some teeth and a knee injury, but he survived. “It was the CrossFit mindset. I was thinking, ‘I’m on my own. Nobody’s going to do this for me. Just 10 more seconds,’” he recalls. “Over and over. ‘Just 10 more seconds.’”
Dillon was always a big guy. “Before [CrossFit], I was around 240 or 250, but I was working undercover and eating a lot of bar food and drinking a lot of beer, and it got a little out of control. When I got up to 270, it was really out of hand,” Dillon says.
Complete Story on CrossFit.com
Wednesday, September 12, 2012
Tuesday, September 11, 2012
Monday, September 10, 2012
1 mile Run
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005 and in honor of 9-11.
Greg Amundson started his CrossFit training in December 2001 at CrossFit Headquarters in Santa Cruz, CA. Greg was mentored by CrossFit founder Coach Glassman for over seven years. Greg is a former owner of CrossFit Headquarters Santa Cruz. Greg has traveled around the World teaching the theory and techniques of CrossFit for over ten years. Greg is also the founder of the CrossFit Goal Setting Certificate Course.
Sergeant Patrick Lynch
Sunday, September 9, 2012
Squat Skill Work
Back Squat 3, 3, 3, 3, 3, 3, 3
1 minute of jumping squats for max reps
1 minute of jumping lunges for max reps
Please wear the flattest shoes you have (think Converse All-Stars). Bare feet work too, but it's not so clean out there.
Wondering about a good CF shoe?
Saturday, September 8, 2012
Great work this week. Please keep encouraging patrol and corrections members to join us when they can.
Check out the mobility page and spend some time this weekend rolling through those painful places and working on your shoulder mobility.
Tuesday, September 4, 2012
Monday, September 3, 2012
Meet at 1205 upstairs. This is an attempt to see if there are some folks that we can serve with a Tuesday workout at noon--feedback encouraged.
Kettlebell Snatch 5, 5, 5, 5, 5 (with each hand)
5 Rounds for Time of:
15 Kettlebell Swings
1 Stair Climb (4 Flights) [Make sure you bring that access card or you are doing just one round until someone saves you!]