Friday, March 22, 2013

Ido Portal Interview

                                          Fascinating views on human movement and CrossFit.
                                          It is worth thinking about the CrossFit pyramid in the
                                          context of what Portal is talking about:

Thursday, March 21, 2013


Meet upstairs at 1610 (we are going outside though):

For time--

25 pullups
5 box jumps (20")
20 pullups
10 box jumps
15 pullups
15 box jumps
10 pullups
20 box jumps
5 pullups
25 box jumps

Tuesday, March 19, 2013


Meet upstairs at 1610. 

A variation on main site's WOD--

As a two person team, trading the bar after each round, complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps

Monday, March 18, 2013


Meet upstairs at 1610

Four rounds for time:

20 m overhead weighted lunges 45/25
20 m bear crawl
20 m crab walk forward
20 m crab walk backward
20 m burpee long jumps

Buyout:  100 hand release pushups (sets of one or sets of 100, you decide)

Khalipa shows great form and active shoulders
on Overhead Weighted Lunges

Saturday, March 16, 2013


                                              This is a great video about a brave kid and CrossFit
                                              getting behind her.  It is a  good reminder of those in our
                                              own CCSO family who have had or currently have
                                              similar challenges with their own kids.

And for those hardy souls from CFI who are going to take on the wet weather and 35,000 other runners at tomorrow's Shamrock Run:

Thursday, March 14, 2013


Meet 1610 hours with upstairs (G): 

CrossFit Games Open 13.2
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

Wednesday, March 13, 2013


Meet upstairs at 1610

10 Rounds for time:

Row 200m
10 pushups
5 hang cleans 135/95

One of the great things about CrossFit is that the design of the program and programming allows for innovation and sponteneity.   If 1600 is too early for you, please contact Sergeant Pierce about the 1700 crew to get on his text group.  If neither of those work for you organize your own crew.  It's 24/7 around here.  If there is something that does not make sense, call, email, or text for help. 

Tuesday, March 12, 2013


5x10 Wall Walks

Death by Push Press 120/70

Then hold ring stabilization for max time. 

Monday, March 11, 2013


Meet upstairs at 1610

EMOM (Every Minute on the Minute) For 20 minutes

Odd Minutes--15 pushups
Even Minutes--1 Clean and 3 Front Squats

Wednesday, March 6, 2013


The first workout of the 2013 Open will be announced this afternoon.  While we wait to hear...

Meet at 1610 upstairs.

Row 1000m x 3

Rest 1:1

Deviate no more than 10 seconds from your first time.

20 burpee penalty for each set that deviates more than 10 seconds. 

Pinned Image

Tuesday, March 5, 2013


Meet upstairs at 1610.

Five rounds for time:

20 Deadlifts (135)
30 Pushups
40 Situps
50 Squats

Yesterday's attendance was fantastic.  We had athletes from the rank of OSII to Undersheriff and from the Patrol, Investigations, Adminstration, and Administrative Services Divisions. At 1700 we had a second group gather for a WOD! 

Equipment ran a bit short, so if anyone has an Olympic bar gathering dust in their basement or garage and wants to bring that in it would be most appreciated.  You can lend it to us or donate it to the CCPOA and get a tax credit!

Monday, March 4, 2013


Meet upstairs at 1610

Complicated Fran

21 Thrusters 95/65
Run through the west doors (patrol end) to outside workout area with a med ball
21 Pullups
Run back upstairs through the east doors (detectives end) to upstairs gym with a med ball
15 Thrusters
Run (same as before)
15 Pullups
9 Thrusters
9 Pullups

Pinned Image

Saturday, March 2, 2013

Home Gym

Working with your favorite people under the instruction of your CF instructor of choice is ideal for every WOD.  However, the reality of callouts, overtime, training, and crazy shifts means that you need to have a solid plan B to make sure that you can stay on track with your fitness goals.  Talk with one of the coaches or your co-workers about tools they use.  Some are not so expensive (like a decent set of rings) and some are quite expensive (like a good Oly bar and bumper plates or a C2 rower).  You might also consult with one of the Craigslist wizards around the briefing table about how to find things like rowers for less.

Some of these tools travel really well also.  Rings (with straps) and jump ropes fit nicely into a suitcase or your backpack.