Sunday, June 30, 2013

Sugar Addiction

Lots of people have questions about eating and the Paleo diet.  It's complicated and there is no easy answer, but to questions about sugar, Nerd Fitness has done it again with a brilliant blog post about the sweet stuff.  Must read:

Why Sugar is Worse than Darth Vader

Thursday, June 27, 2013


Meet downstairs at 1610 hours

Weighted pullups

5, 5, 5, 3, 3, 3


5, 5, 5, 3, 3, 3

Pinned Image

Wednesday, June 26, 2013


Meet upstairs at 1610 hours

Row 500 m for time


12 minute AMRAP of:

25 20" Box Jumps
15 Pushups
7 Pullups

Pinned Image

Tuesday, June 25, 2013


Meet upstairs at 1610

Tabata Fun

Dumbell Push Press

Straight through, just ten seconds rest between exercises. 

Sunday, June 23, 2013


Meet downstairs at 1610 hours

For time


Front Squat

Front Squat

Thursday, June 20, 2013


Meet downstairs at 1610

EMOM 10 minutes 1 Clean and Jerk

rest 4 minutes

AMRAP 7 minutes

5 KBS (70/53)
10 KTE
15 grasshoppers

crossfitnessgirls:  Pip Malone is ready for The Games.

Wednesday, June 19, 2013


Meet upstairs at 1610 hours.

Skill work:

10 minutes of work on double unders

For time:

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


Tuesday, June 18, 2013


Meet downstairs at 1610 hours.

Thanks for all the amazing work at yesterdays WOD.  It's a good reminder of the value of working out hard with the people that will be by your side when you have to go into the grease.

Power Cleans 5, 5, 3, 3, 3

Three rounds for time

20 power cleans (95/65)
20 squats
20 pushups


Monday, June 17, 2013

Congratulate Dennis and Lisa

Lisa Shipley, CAT detective and fan of disco music, and Dennis Kishpaugh, SWAT ninja and master of all east county cougars, just got their notification that they passed their CrossFit Level 1 certification course.  We have more on the way and everyone that goes through this experience makes us better as a program.

Thanks to the county for supporting this effort.

Sunday, June 16, 2013


Meet downstairs at 1610 hours

Partner WOD

AMRAP 20 minutes

3 pullups
6 burpee box jumps
12 KBS

while the partner runs 200m, partner takes over immediately when the runner returns. 

"Kettlebell!" #crossfit

Saturday, June 15, 2013

Weird Hours

Here is a great blog post from Nerd Fitness

How to Stay in Shape Despite Working Weird Hours

Here are some of his key points and they are right on:

1) You need to stay on track with your nutrition. Some planning is required, but not so much creativity. On our twitter feed (@CF_Indomitable) you would have had a real time image of what one police training officer thought is a good mid-afternoon snack.  The trunk size box of donuts every morning was just too much to add.

 2) Watch your liquid calories.  Those energy drinks are scary.  You know what is in water, tea and coffee, so stick with that and if the tea or coffee needs to be a little sweet, make is stevia.

3)  He's got some recommendations for a smoothie. This is so much better at home with a blender and fresh ingredients.  Blueberries from the yard are a reality in the NW!

4) He warns of empty calories.  7-11 or the Plaid is not likely to be a good place to find nutrition, at noon or 0300.

5) Strength training...of course.

6) Spread out your workout to when you can.  Foot patrol is not a workout, but is way better than sitting in your car.  Get active during that 10 hours, or 14 if you are holding over. If you are subject to callouts (DREs, investigators, criminalists, etc) that occur frequently consider planning to work out 7 days a week and using callouts as your rest day.

7) Just stay active.  Lots of good ideas here.  With every patrol computer having an air card, you have been issued a "standing desk" that looks a lot like the trunk of your patrol car!  It takes just a second to get out of the car and start typing and is way better for you--and if you set it up right, maybe better officer safety as well.

Thursday, June 13, 2013


Meet upstairs at 1610.

6 rounds for time:

5 man makers
10 burpees
50' bear crawl

Pinned Image

Tuesday, June 11, 2013


Meet downstairs at 1610

Overhead Squat

10, 10, 10


After multiple requests for this WOD, it's back! Someone has the deck of cards in their locker...please talk amongst yourselves and make sure the cards arrive.

Vegas Team (everyone) workout--

1 deck of cards:

Clubs: Pullups
Spades: Squats
Hearts: KBS 53/35
Diamonds: Box Jumps
Jokers: Run 400m

Hold plank while waiting for whole team to finish.  Yelling (words of encouragement) at anyone not working fast enough from the plank is acceptable.


Monday, June 10, 2013


Meet downstairs at 1610

Back Squat

7, 7, 7, 5, 5

for time:

Goblet Squats (53/35) FYI, don't listen to Geoff, there is no "curl" at the bottom of the GS. There is no curling in any real sport except the one where Canadians push a big rock across the ice and then do odd things with brooms. 

Ring Pushups

Do one squat, then 10 ring pushups, then 2 squats, then 9 pushups and so on. 

Sunday, June 9, 2013


Meet downstairs at 1610 hours.

For time 21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

from yesterday...

Pinned Image

Thursday, June 6, 2013


Meet downstairs at 1610 (we will probably need a couple more Oly bars downstairs if you need an extra warm up)


For time:


Cleans (135/95)
Ring Dips

Pinned Image

Wednesday, June 5, 2013


Meet downstairs at 1610


5, 5, 5, 3, 3, 3

For time:

3 rounds of

21 Deadlifts (135/95)
21 Pushups
21 Wallball (20/14) 
21 2KE

Tuesday, June 4, 2013


Meet downstairs at 1610

For time:

Four rounds of

Run 400 meters
50 Squats

Sunday, June 2, 2013


Erin lavoie | Predation CrossFit 

Meet downstairs at 1610

10 minutes of OHS technique work


3x20 Banded Situps with a partner holding the band.  Switch off.


For Time:

100 pushups
Maintain plank position when not actually working.
Each time you break, you must do the following before resuming work:
1 TGU on each side (53/35)
5 OHS with Oly bar
7 Pullups
9 Burpees

Saturday, June 1, 2013

Overhead Squat--time to take on this goat

                                              OHS does not work without great mobility.  Episode 71
                                              from K-Star can help.

                                              Here is a WOD demo with OHS.

                                              Here is a good instructional video. 

                                              This is a real goat.  We like the real goats, it's the
                                              figurative goats we are going after.  Don't be surprised
                                              to see programming involving OHS on the "menu."