Wednesday, October 31, 2012


Happy Halloween!

Meet upstairs at 1610

AMRAP a Very Lucky 13 minutes of:

10 Thrusters
31 Squats
12 Pullups

Sunday, October 28, 2012


Meet upstairs at 1610

Team workout for time:

150 Med Ball Tosses (full front squat with the ball, then toss to partner--that's 75 each)
10 rounds of
10 KBS
10 Plyo Pushups
While one person does swings the other does plyo pushups, switch only when both athletes are done.

Friday, October 26, 2012

2012-10-27 (Two WODs)

0630 at the Jail Gym

Deadlift Skills Work

Team WOD
Lifting Heavy Stuff

1710 at the Brooks Gym

Olympic Lifting with Morgan

Join Morgan for cleans and snatches followed by a short WOD

Polish athlete Szymon Kolecki not only took Olympic silver in weight lifting, but he also took a more daring opportunity—this European master took a symbolic stand ...

Wednesday, October 24, 2012


Meet downstairs at 1610

For time:

50 KBS
then three rounds of
20 lunges with a 45 pound plate overhead (then with each leg)
20 pushups
2 stair climbs
50 KBS

Real, full range of motion, American kettlebell swings like Khalipa:

Monday, October 22, 2012


Meet downstairs at 1610

8 rounds for time

8 pullups
12 hand release pushups
100 meter run

rest one minute between rounds

Saturday, October 20, 2012


CFI athlete Adam Phillips recently brought back a picture of the wall of change art piece at Stanford's Knight Management Center.  One of the adverbs it puts up to describe ways we can change is "indomitably."   

In getting fitter and leading a healthier life, the best allies we can have are those around us.  Co-workers are very important.  Those at home are probably more important to your success.  Nerd Fitness has an interesting discussion of this on a recent blog.

Maybe the best thing is to make it fun and just go do something.  That is much more appealing when you feel good about yourself and those around you feel the same way about themselves.  

Friday, October 19, 2012


Meet at 0630 at the Jail Gym

10 minutes of "Death by 20 Meters"

Sprint 20 meters
Each minute add 20 meters
"Shuttle run style"

For time: 
Run 400 meters
Run 400 meters

Wednesday, October 17, 2012


Tabata Pushups

rest 2 minutes

Tabata Dumbell Rows

rest 2 minutes

For time:
Row 2000m

rest 2 minutes

Tabata Situps

rest 2 minutes

Tabata Thrusters with 45 lbs (Oly Bar)

Tuesday, October 16, 2012


Meet 1610 downstairs

Not for time:

3 sets
Max strict pullups
rest three minutes between sets

For time:

3 rounds
10 deadlifts
20 bar facing burpees

Sunday, October 14, 2012


Meet 1610 downstairs


5, 5, 5, 5, 5

AMRAP 15 Minutes

10 Push Press
20 KBS
Run 200 m

Friday, October 12, 2012


0630 at the Jail Gym 

Warm up:

Push Press Skill Work

For time:


Push Press

Team buy out with heavy things.

Please note that this is at the jail gym.  We will begin posting more WODs to support more of our units and shifts as time and instructor availability allow.  Thanks!

                             Our Rx for this is constantly varied functional movement
                             performed at high intensity and eating Paleo or Zone. 

Thursday, October 11, 2012


AMRAP 3 rounds of:

1 minute of tuck jumps or single unders
1 minute of rowing
1 minute of burpees
1 minute of pushups
1 minute of rest

Tuesday, October 9, 2012


Meet upstairs at 1610

In recognition of the numerical alignment-- 10-10-12

Three rounds of:

10 DB seated shoulder press
10  DB bench press
12 weighted hypers
10 straight leg deadlift
10 front squat
12 DB Rows

45 seconds rest between exercise including moving to the next station. 


Monday, October 8, 2012


Rope climb skills work

Teams of two:

Not for time--
100 Medicine Ball Situps (that's 50 each)


For time--
100 wall ball shots (that's 50 each)
100 burpee pullups (that's 50 each)
100 KBS (that's 50 each)

Only one athlete works at a time. The other athlete helps count, coach, and motivate.  Switch as needed.  Between each exercise do one sled push or pull per athlete or three rope climbs per athlete.

                                   We encourage all CFI athletes to participate in any sport they
                                   enjoy.  However, our main sport here is catching badguys.

Sunday, October 7, 2012


For time:

Run 400 meters


For time:

Three rounds

20 Pullups
20 Burpees
20 Dips


AMRAP 1 minute:


                                                 Bob Harper does burpees and so do CFI athletes. 

Great turnout and effort today.  Lots of representation from 
different divisions.  Excellent work!

Saturday, October 6, 2012

You Are A Professional Athlete

CrossFit 1850 hosted Greg Amundson of CrossFit HQ for a one day seminar on CrossFit for law enforcement.  It was an amazing day. 

                                              Professional Law Enforcement Athlete Jason Ritter

One of the things Greg talked about was the notion that the police officer is a professional athlete.  We are working to get people to think about that reality.  The professional athlete that you typically think of has a distinct advantage.  They know who their opponent will be; they know the time and location of the event; they know the conditions that will exist during their event; they know there will be an official to control the event; they know the rules; they know that if they lose, at worst, their career might be impacted.  You do not have that luxury.  The suspect controls many of the variables and you do not know until the emergency arises what the demands will be.  Most importantly, you must be INDOMITABLE.  The cost of losing could be your health, the life of another person, or your own life.  If you think of yourself as a professional athlete in one of the most demanding sports you will be more likely to eat right and less likely to miss that WOD. 

 CrossFit 1850--LE Seminar

Thursday, October 4, 2012


Meet downstairs at noon.

Three rounds for time of:
135 pound Squat clean, 10 reps
20 Box jump, 24" box

from CF mainsite

Wednesday, October 3, 2012


Meet upstairs at 1610

EMOM 10 minutes

4 Strict Overhead Press w Dumbells


Team Workout for time of:

4 rounds of
Row 500m
15 Benchpress

Monday, October 1, 2012


On your own

For time:

Run 5K

This was the mainsite WOD yesterday.  Check out the comments and the WOD demo they have posted for ideas.