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