Monday, December 31, 2012

Goal Setting 2013

New Years' resolutions are a famous waste of time, filling gyms for a few weeks or controlling portion sizes for an equally short period.  Instead, perhaps you can gain a tactical advantage by using this time for "goal setting." 
                                          CrossFit LE's Greg Amundson has a goal setting channel
                                          on YouTube. 

Find an achievable skill that you can achieve in a reasonable period of time and start working on it:  kipping pullups, body weight squat, a specific Fran time, a muscle up, whatever you need to do.  Nutrition goals can work about the same: add more healthy fish, eliminate all grains, etc. 

Organized WODs begin next week.  Keep working hard on your own. 

                          It is too late to ask Santa for a muscle up, so you will have to work for it.

Wednesday, December 26, 2012


We hope that Santa was good to you, but if you were on the naughty list or Santa was just not listening, get over the the PSTC Cop Shop to buy yourself a CrossFit Indomitable t-shirt.  The shop is open from 8:30 to 4:00 Monday through Friday.  They are $20 for S-XL and $22 for XXL. 

                     The only color at the store is charcoal like the Model T, which is also a classic.

Wednesday, December 19, 2012


Meet upstairs at 1610 hours

For time:

25 KBS
5 Sets of Stairs (the four flights on the West Wing)
20 KBS
4 Sets of Stairs
15 KBS
3 Sets of Stairs
10 KBS
2 Sets of Stairs
1 Set of Stairs

Tuesday, December 18, 2012


Meet upstairs at 1610


5, 5, 5, 5, 5

Bench Press

5, 5, 5, 5, 5

AMRAP 5 minutes

10 Dumbbell Push Press

10 Plyo Pushups

10 Burpees

Sunday, December 16, 2012


Meet Upstairs at 1610 or 1710 (Please note second WOD time added)

From Crossfit main site--

"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Generally Physically Prepared (GPP)

“Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish
the specialist.”

CrossFit Indomitable honors the warrior athletes that performed amazing work last week.  Our objective is GPP.  Police officers never know what the physical demands of the shift will be, so they must be ready for the unknowable.

CrossFit Journal Article about GPP (Free Download)

CFI Warrior Athlete Kevin Layng

Maxine Bernstein's Article from the Sunday Oregonian (12/16)

Friday, December 14, 2012

Rowing the Concept 2 Rower

Due to intense operational demands at CCSO only instructors from CrossFit Indomitable and CrossFit 1850 were able to attend the great rowing training from Portland Firefighter David Friedricks.  It was intense and worthwhile instruction and all the instructors came away as better rowers and better coaches. It also is a reminder of what a superb tool the C2 rower is for your metabolic conditioning.  More rowing WODs in our future!

Wednesday, December 12, 2012


Rowing Clinic with David Friedricks

Please join former US National Rowing Team member and current PFB firefighter David Friedricks at NOON in the upstairs gym.  We will have some extra C2 rowers.  Learn how to use this tool better for your metabolic conditioning.  Even if you don't want to dress down and get sweaty, come anyway to hear what he has to say.  Our colleages from CrossFit 1850 will be joining us. 

Sunday, December 9, 2012


Meet downstairs at 1610.  Dress for the cold as the first day of Winter fast approaches.  

Team NASCAR WOD (G.E. will be wearing some garish clothing and eating chicken wings through the WOD)

5 "Laps" for Time

5 Tire Flips
10 Pullups
15 Wall Ball

Christmas Abbot--Owner of CrossFit Invoke.  
Sorry your CFI coaches look so average.  

Friday, December 7, 2012

December 7th: Celebrating and Remembering Indomitable Will

              FILE - In this U.S. Navy file photo, a small boat rescues a USS West Virginia crew member from the water after the Japanese bombing of Pearl Harbor, Hawaii on Dec. 7, 1941 during World War II. Two men can be seen on the superstructure, upper center. The mast of the USS Tennessee is beyond the burning West Virginia. On Dec. 7, 1941, Japanese Imperial Navy navigator Takeshi Maeda guided his Kate bomber to Pearl Harbor and fired a torpedo that helped sink the USS West Virginia. President Barack Obama on Thursday Dec. 6, 2012 issued a proclamation declaring Dec. 7 a day of remembrance in honor of the 2,400 Americans who died at Pearl Harbor. He urged federal agencies, organizations and others to fly their flags at half-staff. (AP Photo, File)
71 years ago Americans at Pearl Harbor showed that in spite of terrible losses, they were idomitable.

President Barack Obama on Thursday Dec. 6, 2012 issued a proclamation declaring December 7th a day of remembrance in honor of the 2,400 Americans who died at Pearl Harbor.  

Thursday, December 6, 2012

Nutrition--Soda=Bad Part II

Today's post from Outlaw Crossfit has a link to an interesting blog that expresses some strong feelings about soda and sugar substitutes.  The accuracy of the claims made have not all been locally  tested and verified, but nobody ever got sick from lack of soda (diet or sugar), so you are probably better off avoiding sodas altogether.

Also, there are some potty words used, but nothing worse than you might hear responding to a bar fight or a domestic.


Wednesday, December 5, 2012


Meet downstairs at 1610 hours.

5 minutes EMOM 3 press
5 minutes EMOM 5 push press

For time:

Run 400m
Lunges with 45 lbs plate overhead
Run 400m

Pinned Image

Sunday, December 2, 2012


Meet downstairs at 1610.

For time:

1-10 20" box jumps
10-1 Squats

rest 120 seconds

1-10 hand release pushups
10-1 pullups

rest 120 seconds

1-10 burpees
10-1 situps