Monday, December 30, 2013

I don't think that Fran is a Nice Person At All and today's WOD

CrossFit Firefight

Sorry that Blogger doesn't want to upload the video here, but this is a cool video sent by AJ from CrossFit's youtube channel.  Lots of stuff to think about for police athletes.



Meet Coach Lisa upstairs at 1610 hours.

PVC Warmup

Strict Press

5, 5, 5, 5, 5

Bench Press

5, 5, 5, 5, 5

AMRAP 5 minutes
10 Dumbell Push Press
10 Plyo Pushups
10 Burpees

Thursday, December 19, 2013

2013-12-19 Deck of Cards

Meet upstairs at 1610 hours

Warmup:

Row 250x2

1 deck of cards:

Clubs: Hand Release Pushups
Spades: Squats
Hearts: Dumbbell Rows
Diamonds: Situps

Make sure that everyone is done with the exercise before the next card is flipped or Geoff gets mad.

Wednesday, December 18, 2013

2013-12-18 If You Could Only Do One Exercise

Meet upstairs at 1610 hours

Warmup:

PVC Warmup
25 PVC OHS

then 10 minutes in the bottom of the squat.

WHAT? Really. 

                                              K-star's first ever Mobility WOD

Maybe the Turkish Get Up Is the Answer to "If You Could Only  Do One Exercise"

Then TGU technique work for 10 minutes:


If the movement is difficult for you, no weight or a PVC pipe.



Add weight and difficulty:


Heavier Kettlebell
Try a Dumbbell
Progress to an Olympic Bar
Add Weight to the Oly Bar


then for time:

21-15-9

TGU
KBS

Finally, there are still folks at CCSO that have not heard of CrossFit Indomitable and/or have never tried it.  There are plenty of WODs posted here and the gym is open 24 hours a day.  Grab one of those people after a shift or before a shift or on a day off and work out together or bring them to an organized workout.  If that sounds too scary, Julie over at CrossFit Timber (King/Linwood) will give a free month membership to any police officer and essentially all CrossFit boxes will give you a discount for being in law enforcement, fire, or the military. 

Tuesday, December 17, 2013

2013-12-17 Death by Kettlebell Swings

Meet upstairs at 1610 hours (unless you are attending the wellness meeting in which case you might be on your own)

Warmup:

10 jogging laps of the center atrium with 1-10 pushups on each lap--as in 1 the first lap, increasing by one with each lap.

Death by Kettlebell Swings

1-3-5-7-9-11 and so on (70/53)

Buyout: Row 3 minutes for distance

Monday, December 16, 2013

2013-12-16 C+J and Burpees

Meet upstairs at 1610

Warmup:

Row 500m
250 single unders
Squat hold

EMOM 10 minutes:

3 clean and jerk

AMRAP 7 minutes:

30 second plank hold
20 burpees


Finally, for those that do not have a schedule or life that allows you to come in at 1610 or to work out at a commercial box, here is an article about CF on your own or with small groups.  It was great to see 4th shifter AJ working on OHS and back squat in the background as Sheriff Roberts talked about wellness at the SO.  That's the idea. We are forging warriors.  Please read on.

Article from Military Times


Sunday, December 15, 2013

Sleep

Hopefully if you have interest in sleep you have already listened to the podcast that was linked here on 12-10-13.  Sleep is more critical to our health and long term success in law enforcement than even nutrition or exercise.  You need to get enough sleep.  It may be that you can hack our freaky schedules with some of the ideas from this info graphic:


If you have more info on sleep and how it relates to shift work, please share directly with one of the CrossFit coaches or send it to crossfitindomitable@gmail.com.

Thursday, December 12, 2013

2013-12-12 Back Squats and an AMRAP

Meet upstairs at 1610.

Warmup:

Bear Crawls
Baby Elephant
Toe Touches
High Knees

Back Squat:

5, 5, 3, 3, 1

AMRAP 10 minutes:

10 Box Jumps
20 KBS
30 SDHP
40 Situps


Wednesday, December 11, 2013

2013-12-11 Deadlifts

Meet upstairs at 1610.

Warmup:

PVC Warmup
10 laps running the atrium

Deadlift

10, 10, 5, 5, 5

Three rounds of:

1 minute ME V-ups
1 minute ME dumbbell push press
1 minute ME dumbbell rows
1 minute ME plyo pushups

2 minutes rest between rounds


Tuesday, December 10, 2013

2013-12-10 Kettlebell Swings Goblet Squats and Sleep

Meet upstairs at 1610

Warmup:

PVC Warmup
5 rounds not for times of--
50 Single Unders
10 PVC OHS

Every 30 seconds for 5 minutes (10 rounds)

5 KBS (70/53)

Every 30 seconds for 5 minutes (10 rounds)

3 Goblet Squats (70/53)

WOD:

AMRAP 5 minutes

20 HR Pushups
20 Situps

Audio Interview About Sleep with Dan Pardi









Monday, December 9, 2013

2013-12-09 Med Ball Cleans and Burpee Deadlifts

Meet upstairs at 1610 hours

Warmup:

PVC Warmup
Three rounds not for time of--
10 PVC OHS
20 m bear crawl

Good Mornings

10, 10, 10

then

Teams of two:

EMOM 20 minutes

10 Med Ball Cleans
12 Burpee Deadlifts (w Kettlebells or Dumbbells)

Buyout:

Row 500m


Tuesday, December 3, 2013

2013-12-04

Meet upstairs at 1610.

Warmup:

PVC Warmup
Three rounds of 10 lunges and 10 pushups

Run route for a "lap:"

1) Bring your passcard
2) Run east through the building all the way to the stairs, down the stairs, down the north side of the building, detour to the outside workout area to do whatever you need to do there like maybe 12 pullups, up the stairs on the west end, then back into the gym

4 Rounds for time:

21 Kettlebell Swings (53/35)
Run 1 Lap
Stop at the pullup bars for 12 pullups

immediately after completing your 4 laps, do 100 situps, time stops when you complete your 100th situp. 


                             
                    May The WODs Be Ever In Your Favor

2013-12-03

Meet upstairs at 1610.

Warmup:

PVC Warmup
6 laps of the center atrium...3 forward, 3 backward

EMOM 8 minutes:

7 Dumbbell Push Press

EMOM 8 minutes:

8 Power Cleans

EMOM 8 Minutes:

12 weighted situps
Fact.

Monday, December 2, 2013

2013-12-02

December has arrived and it's going to get a little chilly, have something warm in case we go outside.

Meet upstairs at 1610 hours.

Warmup:

PVC warmup

5 minutes of double under work

AMRAP 15 minutes:

20 HR Pushups
50 Squats

(from Thanksgiving's WOD on CrossFit.com)

http://media-cache-ec0.pinimg.com/originals/20/fe/bf/20febf2bfb9624928414c59c06760972.jpg

Friday, November 29, 2013

Air Squat with Spealler

If you have a minute between shoplifters at the CTC and crashes on 82nd, this video about the squat is short and great. Squats are an antidote to too much turkey and pumpkin pie. 

Thursday, November 21, 2013

2013-11-21



It's almost Friday!

Great effort by everyone yesterday.  It was fun to watch.

Today's WOD is borrowed from the fine folks at Crossfit PFB in Sandy, OR

Warm-up is a 400 and group stretch

WOD

5 Rounds for time

Run 400
20 Burpees
15 KBS  53/35

25 minute time limit for completion

Tuesday, November 19, 2013

2013-11-20



Meet downstairs at 1610. 
The weather man says it's going to be nice!
Men need a 45 pound plate; women 25.  You may need to bring them down.

Warm up with a 400, followed by 5 lunges on each leg and 10 PVC pass throughs.

WOD

50m lunges (All lunges done with weight locked out overhead )

21 T2B

Run 400

50m lunges

15 T2B

Run 400

50m lunges

9 T2B

Run 400

(Estimate 25 meters from the pull up bars so you can do lunges out and back from the bars)

Monday, November 18, 2013

2013-11-19



Meet upstairs at 1610

Warm up with the jump rope. 
100 DU or 200 SU.  Make at least 20 attempts to string some together. Stretch as a group.

WOD

5 Rounds for Time

6- Strict Shoulder Press  95/65
12-Med Ball Clean  14/20
18-Sit-ups








2013-11-18



Happy Monday!

Meet downstairs at 1410hrs
400 meter run for a warmup

Back squat 5-5-3-1, working toward one rep max

WOD

10 minute AMRAP

5 Pull-ups
10 HR push ups
15 SDHP 53/35

Thursday, November 14, 2013

2013-11-14 Celebration of Life

Today 1000s of officers from the NW will be joining Robert Libke's family and the community for a celebration of his life.  The whole CrossFit community stands with our brothers and sisters at CrossFit 1850 as they mourn, heal, and celebrate.


If you need a workout today, consider doing a hero WOD.  Randy is named after another officer who fell in the line of duty, Officer Randy Simmons of the LAPD. 

Wednesday, November 13, 2013

2013-11-13

Meet upstairs at 1610

Warmup:
PVC Warmup
500 single unders

Three rounds of:

1 minute of ME pushups
rest 30 seconds
1 minute of ME plyo pushups
reset 30 seconds
1 minute ME of squats
rest 30 seconds
1 minute ME of box jumps
rest 30 seconds
1 minute ME situps
rest 30 seconds
1 minute ME V-ups
rest three minutes


Tuesday, November 12, 2013

2013-11-12

This week is likely to be a good test of your ability to manage your available workout time and your network of fellow CrossFitters to get your WOD on when you can as everyone prepares for Thursday's celebration of life for OCPD Officer Robert Libke.  Thanks to those that have been working tirelessly to make this an appropriate event to reflect such enormous sacrifice.  

Meet upstairs at 1610

Warmup:

PVC Warmup
Row 500m

Front squat

5, 5, 5, 20

AMRAP 8 minutes

16 burpees
12 squats
8 dumbbell push press




Thursday, November 7, 2013

2013-11-07

Meet upstairs at 1610

Warmup:
PVC Warmup
3 rounds not for time of--
1 minute plank
10 walking lunges

Tabata This:

Pushups
Squats
Burpees
Situps
KBS

(Straight Through--10 seconds between each round)


This has been a stressful week for lots of folks around here.  This is a good time to have a solid routine that you can stick with to maintain your nutrition and WODs.  Don't forget sleep!  Here is a post from the Psychology WOD that is a good reminder that sleep is not just rest: Get Better While You Sleep

Tuesday, November 5, 2013

2013-11-05

Meet upstairs at 1610

Warmup:

PVC Warmup
Three rounds not for time of
--10 PVC OHS
--20 m bear crawl

WOD:

Row 1000m for time

Run 800m for time

Row 500m for time

Run 400m for time

Rest time is the transition up and down the stairs. If you have to wait for a rower, tell those rowing to hurry, because you are doing 10 KBS every minute on the minute while you wait!


Monday, November 4, 2013

2013-11-04 End of Watch

Tremendous sadness at the passing today of Officer Robert Libke of the Oregon City Police. 

                               This second picture take by Oregonian reporter Steve Mayes on
                               Halloween 2013 of Officer Libke passing out candy to the kids.


“I am deeply saddened to hear that Officer Robert Libke has died from injuries sustained in the line of duty. Officer Libke protected and served his fellow citizens, and the bravery and professionalism he brought to the Oregon City Police Department was matched only by his commitment to his community. I am humbled by his sacrifice and courage, and my thoughts are with his family, his friends, and his fellow Oregon City police officers.”

Oregon Governor John Kitzhaber

Sunday, November 3, 2013

2013-11-03 Thoughts and Prayers

Our thoughts and prayers are with our brothers and sisters with Oregon City Police and CrossFit 1850.  We are especially concerned for the family of the officer shot today in Oregon City and we are all hoping for the best.




Thursday, October 31, 2013

2013-10-31

Halloween 2013

Meet upstairs at noon.  It's Halloween, so talk amongst yourselves to see if there is interest in a 1610 class. 

Warmup:

PVC Warmup
3 sets of stairs from top to bottom to top.  1st one walking, 2nd one fast walk or slow jog, 3rd running.

Dumbbell Sotts Press  10, 10, 10

Death by Man Makers

Every minute add one more man maker, starting with one. 

Wednesday, October 30, 2013

2013-10-30

Meet upstairs at 1610

Warmup:
PVC Warmup
3 rounds not for time--
20 m walking lunges
25 jumping jacks

Run 400m
rest 60 seconds
ME squats 120 seconds
rest 60 seconds

Run 400m
rest 60 seconds
Plank 120 seconds
rest 60 seconds

Run 400m
rest 60 seconds
ME knees to elbows 120 seconds
rest 60 seconds

Run 400m
rest 60 seconds
ME situps 120 seconds
rest 60 seconds

Run 400m
rest 60 seconds
ME KB Around the World 120 seconds (60 seconds each direction)

                                          Then do this...

Tuesday, October 29, 2013

2013-10-29

Meet upstairs at 1610

Warmup:
PVC Warmup

3 rounds not for time of:
15m bear crawl
5 burpees

Dumbbell Row

5, 5, 5, 3, 3, 3

For time:

5 rounds of

Run 200m
10 squats
10 HR pushups


Monday, October 28, 2013

2013-10-28

Meet upstairs at 1610

Warmup:

PVC Warmup
1-10! Jumping Jacks with a 10 second plank between each set

WOD:

A riff on today's mainsite WOD "Morrison:"

50-40-30-20-10

Box jumps
Situps
Kettlebell Swings



Sunday, October 27, 2013

Sleep, Not Optional

If you happen to not ever have difficulty sleeping and you have perfect sleep habits and the perfect schedule, then this probably doesn't matter much to you. However, in law enforcement, years of shift work, callouts, and extra hours worked make sleep and fatigue management critical.  Huffington Post has an article today about sleep that is interesting.

Sarah Klein article from Huffington Post

Here is another HP article from last year:

"We know that sleep deprivation results in impaired performance both cognitively, physically and emotionally, which can impact decision-making and response time, which are crucial to high stress professions such as law enforcement," Dr. Nanci Yang, a Stanford University professor not directly involved in the study, told ABC News. "It is paramount to public safety that it be addressed."

Police Shift Work and Sleep


Thursday, October 24, 2013

2013-10-24


Meet downstairs at 1610

Warmup:

PVC Warmup
Run 800 meters

Two Person Team EMOM 20 minutes:

Each minute the team does
--9 Wall Balls (20/14)
--15 Kettlebell Swings (53/35)
switch exercises each minute


It is worth noting that things are changing for the better when you call records and the first thing the records clerk asks is why the WOD is not up yet.  Good job Matt!!! 

Wednesday, October 23, 2013

2013-10-23

Meet downstairs at 1610

Warmup:

PVC Warmup

Three rounds not for time of:

20 KBS
20 Halos (10 in each direction)
20 Around the World (10 in each direction)

"Cindy"

AMRAP 20

5 pullups
10 pushups (if you are inclined to cheat on full range of motion is, do hand release.)
15 squats


Tuesday, October 22, 2013

2013-10-22

Meet downstairs at 1610

Warmup:

PVC warmup
Run 400m

Front squat

5, 5, 5, 5, 5

Push press

5, 5, 5, 5, 5

AMRAP 5 minutes

11 pullups
15 KBS (53/35)

Monday, October 21, 2013

CrossFit and how much you need to be GPP

Are you generally phyically prepared (GPP)? In this line of work, that includes exposure to vehicle crashes--some very severe.

From CrossFit Tactical Strength:

"The conversations that I had with the medical staff were all very similar.  I was told, usually in this order; ‘You’re lucky to be alive.’ then, ‘If you weren’t in the condition that you are, you would have died.’  I was told that after the accident, paramedics and hospital staff were continually checking my blood pressure.  Later I found out that my blood pressure did not fluctuate the way it normally would in an incident with such traumatic injuries.  The reason why I maintained the blood pressure that I did was because of my level of conditioning."

Read the whole article here.

2013-10-21

Meet downstairs at 1610

Warmup

PVC Warmup
10 sets of:

10 second lunge on each side
1 squat
1 standing long jump

Teams of three accomplish the following work in order:

run 800 m
AMRAP 1 minute of squats (1 team member works at a time--this takes three minutes because each athlete does a full minute of work)
run 400 m
AMRAP 1 minute of thrusters with a 45 pound bar
run 400 m
AMRAP 1 minute of push press with a 45 pound bar
run 400 m
AMRAP 1 minute 20' box jumps
run 400m
AMRAP 1 minute of HR pushups


Thursday, October 17, 2013

2013-10-17

Meet downstairs at 1610

PVC warmup

Three rounds of:

20 m bear crawl
15 jumping jacks

6 rounds of:

Run 400 m
rest 120 seconds


Wednesday, October 16, 2013

2013-10-16

Meet downstairs at 1610

PVC warmup
Run 400 m

Deadlift 5, 5, 5, 5, 5

AMRAP 12 minutes
5 Ring Dips
7 Wall Ball
9 Burpees

Tuesday, October 15, 2013

2013-10-15

Meet upstairs at 1610

Warmup:

PVC Warmup
50 4 count mountain climbers

For time:

three rounds of--
21 goblet squats (70/53)
30 HR pushups
hold plank for exactly 120 seconds

Buyout:

ME chest to bar pullups


 _________ season is coming up.  Good time to squat.

"The squat is the quintessential hip extension exercise, and hip extension is the foundation of all good human movement."     @CrossFit



Monday, October 14, 2013

2013-10-14

Meet upstairs at 1610 hours.

Warmup:

PVC Warmup
10 squats with a 10 second "exploratory" pause at the bottom
20 squats AFAP

EMOM 10 minutes:

5  one hand dumbbell snatches with each hand

AMRAP 7 minutes:

7 burpees
5 jumping lunges (5 on each leg)



Friday, October 11, 2013

Squatting

We could all have better mobility and flexibility.  This weekend spend some time working on your squat and all the flexibility needed for full range of motion in the squat.   Spending the week sitting at a desk or in a car is not helpful, so we have to fight it.  Good luck and great work this week. 

Nerd Fitness Article About Squatting

Breaking Muscle Article About Movement

If you are not sure how deep a squat should be, watch Klokov.


Thursday, October 10, 2013

2013-10-10

Meet upstairs at 1610.

Warmup:

PVC Warmup
Plank 30 seconds on and 30 seconds off for 5 minutes (or just hold plank for 5 minutes if you like). 

1 deck of cards:

Clubs: Hand Release Pushups
Spades: Squats
Hearts: KBS 53/35
Diamonds: Situps
Jokers: Run stairs from top to bottom x3


Wednesday, October 9, 2013

2013-10-09

Programming Note:

Gymnastics is a critical component of the CrossFit prescription of constantly varied functional movement performed at high intensity.  If a gymnastics movement, for example forward rolls, is programmed and you don't want to do it your options are either to do it or not do it, but if you don't, you must promise everyone that you will never fall down during a foot pursuit, end up on the ground during a fight, or roll your car and have to crawl out from a car that is sitting on the lightbar. We promise you to not program twerking, whatever that might be. 


Meet upstairs at 1610.

Warmup:

PVC Warmup
25 Squats with three second pause at the bottom.  

Dumbell Press

5, 5, 5, 3, 3, 3

Dumbell Row

5, 5, 5, 3, 3, 3

Sprint 10x100m w 90 seconds rest between sprints.

Tuesday, October 8, 2013

2013-10-08

Meet upstairs at 1610.

Warmup:

PVC Warmup

30 seconds on the Airdyne (rototate through during the warmup)

Three rounds not for time of:

5 burpees
5 hand release pushups
10 jumping jacks

For time:

4 rounds of--

5 forward rolls
10 AbMat situps
20 walking lunges
run building loop of down the west side stairs, across the back of the building, up the east stairs, and back to the indoor gym



Monday, October 7, 2013

2013-10-07

Meet upstairs at 1610.

Warmup:

PVC Warmup
10 Slow Motion Grasshoppers (1 on each side).

Three events for time, each timed separately:

Row 1000 m

100 KBS (53/35)

100 Thrusters with a 45  pound bar


Sunday, October 6, 2013

Redefining Things

                                              This is an amazing video from CF about how this sport is changing
                                              how we look at things.

                                                             And this is funny. 

Thursday, October 3, 2013

2013-10-03

Meet upstairs at 1610

Warmup:

PVC Warmup

500 Single Unders

EMOM 24
1st minute: 5 Dumbell Squat Clean & Jerk
2nd minute: 10 KBS
3rd minute: Row 250 m

Wednesday, October 2, 2013

2013-10-02

Meet upstairs for the warmup at 1610

Warmup:

PVC Warmup (Coach Lisa will go over this)

30 side lunges with a three second hold on each side

Move downstairs

EMOM 10 minutes

3 hang cleans and 1 jerk

MetCon:

AMRAP 5 minutes

7 pullups
12 situps


Tuesday, October 1, 2013

2013-10-01

Meet upstairs at 1610--where is that famous Oregon Indian Summer?

Warmup:

25 Passthroughs with the PVC

Three rounds not for time--
10 hand release pushups with a three second hold at the top and and at the bottom
10 jumping lunges
10 walking lunges
30 second plank hold (yes that's for time, but you don't have to do it in a hurry)

1 set of ME strict pullups

For this WOD the "Loop" is the 4th floor square with the giant opening in the middle.

For time:

25 burpees
bear crawl loop
25 burpees
walking lunges loop
25 burpees
crab walk loop
25 burpees
farmer walk loop
25 burpees


Buyout: 1 set of ME strict pullups

Alternate Workout:

If you can do this instead you will be fine.

Monday, September 30, 2013

2013-09-30

Meet upstairs at 1610.

Warmup:

Not for time--
25 pass throughs with the PVC

then three rounds of
10 PVC OHS with a 3 second pause
10 PVC back squat with a 3 second pause
10 walking lunges

Team WOD--teams of three

7 rounds of:
1 minute of max effort row on the C2
1 minute of max effort dumbell push press
1 minute of holding at the bottom of the squat



Thursday, September 26, 2013

2013-09-26


Meet downstairs at 1610

Warmup:

25 passthroughs with PVC
50 hammer strikes on the tire
5 TGU each side with a light-ish kettlebell

Skill work:

Pistols

For time:

100 KBS (53/35)
400m run
50 KBS
400m run
25 KBS
400m run



Wednesday, September 25, 2013

2013-09-25

Meet downstairs at 1610

Warm up:

25 passthroughs with PVC
25 OHS with PVC
then with a partner watching to make sure you don't crash into anything--100 jumping jacks with your eyes closed--switch places.

For time:

20-18-16-14-12-10-8-6-4-2
Hand release pushups
1-2-3-4-5-6-7-8-9-10
Back squat 135/95

Tuesday, September 24, 2013

2013-09-24

Meet downstairs at 1610

Warmup:

In teams of two--
50 med ball squats with a pass (25 each)
50 med ball lateral passes in each direction (25 each)
400 m run with the med ball (split the carrying)

Skill:  Turkish Get Up (TGU)

Spend 5 minutes on TGU skill and then perform 10 perfect TGU each side unbroken with the appropriate weight for you. 

For time:

21-15-9

Pullups
Weighted Overhead Lunges (45/25) left and right knee touch is 1 rep. 


Monday, September 23, 2013

2013-09-23

Meet downstairs at 1610 hours.

Warmup:

25 pass throughs w PVC
Run 400m with the PVC pipe.  Every 100 m 15 OHS with PVC (total of four sets)

Press
5, 5, 5, 5, 5

AMRAP 15 minutes:

20 box jumps
3 Rounds of Cindy

Wednesday, September 18, 2013

2013-09-19

Meet downstairs at 1610

Warmup:

500 Single Unders
and three rounds of
7 pushups
7 squats (with a 7 second pause at the bottom)
7 burpees

Skill work:
5 minutes working on double unders

3x800m
rest exactly three minutes between runs



Tuesday, September 17, 2013

2013-09-18 Benchmark WOD: Karen

Meet downstairs at 1610

Max Effort

Strict Pullups
Strict Chinups
Pullups
(In that order, rest 3 minutes between efforts)

"Karen"

For time:

150 Wall Ball

Full squat on each rep and hit your target




2013-09-17

Meet downstairs at 1610

Sumo deadlift

5, 5, 5, 5, 5

Partner WOD:

EMOM 14

1st Partner: 19 hammer strikes on the tire
2nd Partner: 9 Sumo Deadlift High Pulls (95/65)
everyone is working each minute, switch places every minute


Monday, September 16, 2013

2013-09-16

Meet downstairs at 1610

AMRAP 20 minutes of

7  Power snatch (95/65)
11  Ring dips
17  Box jumps (20 inch box)





Thursday, September 12, 2013

2013-09-12

Meet downstairs at 1610 hours

"Annie"

For time:

50-40-30-20-10

Double unders
Situps

If you are not doing double unders yet 3x1 singles. 

Hahaha!

Wednesday, September 11, 2013

2013-09-11


Meet downstairs at 1610.

Power Clean

7, 7, 5, 5, 3, 3

AMRAP 15 minutes

Run 800 meters then for the remaining time
9 pullups
11 Wall Balls
9 Kettlebell Swings
11 Situps

Buyout:  Run the stairs x5 carrying something heavy while remembering the firefighters that climbed the towers carrying a whole bunch more weight. 










Tuesday, September 10, 2013

2013-09-10

Meet downstairs at 1610

Tabata

Hand Release Pushups

rest three minutes

10x100m with 90 second rest between sprints

rest three mintues

Tabata

Situps


Monday, September 9, 2013

2013-09-09

Meet downstairs at 1610

Front Squat

5, 5, 5, 5, 5

Partner WOD

AMRAP 12 minutes

One handed kettlebell clean and jerk
Run 400 meters

One partner does one handed C+J continuously (switching hands as needed) while your partner runs 400.


And if you need some inspiration, here is an amazing athlete who brings the humility.



Saturday, September 7, 2013

GPP Achievements

 
On 9-6-13 CrossFit Indomitable athlete Sergeant Robert Wurpes was promoted to blue belt in Brazilian Jiujitsu.  The combination of combatives like BJJ and CrossFit is super functional, powerfully job related, and makes Rob very formidable. 
 

 
CrossFit Indomitable athletes Dan Smith and Paul Wade were representing with their CFI t-shirts during their high altitude backpacking in the Willowas. 


Thursday, September 5, 2013

Inspiration

                                         Humbling video.  Amazing guy.

2013-09-05

Meet upstairs at 1610 hours

Two handed dumbell row

5, 5, 5, 5, 5

then

For time:

25 burpees
run downstairs
5 pullups
run upstairs
20 burpees
run downstairs
10 pullups
run upstairs
15 burpees
run downstairs
15 pullups
run upstairs
10 burpees
run downstairs
20 pullups
run upstairs
5 burpees
run downstairs
25 pullups
run upstairs

Wednesday, September 4, 2013

2013-09-04

Meet downstairs at 1610.

Not for time:

Kettlebell One Handed Sots Press

10, 10, 5, 5 (each hand)

Kettlebell One Handed Press

 10, 10, 10 (each hand)

Kettlebell Two Handed Push Press

10, 10, 10

Then

4x400m with 90 seconds between runs.

Buyout:

Tabata Squats


Monday, September 2, 2013

2013-09-03

Meet downstairs at 1610

Zercher Squat

5, 5, 5, 5, 5

MetCon

AMRAP 5 minutes the couplet of:

Hand Release Pushups
Strict Pullups

start with 1, 1 and add one more rep for each round to go as high as you can in the five minutes

rest 5 minutes

AMRAP 3 minutes the couplet of:

KBS (70/53)
Jumping Lunges (lunge on both legs counts as one)

same rep scheme as above except three minutes



Happy Labor Day

Lift something heavy and enjoy your family.


Check tomorrow as we get back to work. The summer is over and all our problems are solved.

Saturday, August 31, 2013

Hotshots 19--Donate and do the WOD or just donate


The CrossFit community is coming together to support the families of the 19 fallen firefighters from Arizona.  This is a great cause.  Lots of boxes are running the WOD today and tomorrow.  Get out there and do the WOD, even if you have to do it in your garage, and then hit the donate button on the link below.  Many of these families are not getting the help you would expect, so they need our assistance. 

One of those that died in June was West Linn High School graduate John Percin Jr.   More.



DONATE HERE to the Hotshots






Six rounds for time:

30 Squats

19 Power cleans 135 lbs

7 Strict Pullups

Run 400 meters