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.

Santa?

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.

2012-12-19

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
5 KBS
1 Set of Stairs

2012-12-18

Meet upstairs at 1610

Press

5, 5, 5, 5, 5

Bench Press

5, 5, 5, 5, 5

AMRAP 5 minutes

10 Dumbbell Push Press

10 Plyo Pushups

10 Burpees

2012-12-17

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)

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!

2012-12-13

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. 

2012-12-10

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.  

December 7th: Celebrating and Remembering Indomitable Will

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.  

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. 

http://thelifestyleleprechaun.wordpress.com/2012/12/03/mmm-may-i-have-some-poison-with-that/

From Care2.com

2012-12-05

Meet downstairs at 1610 hours.

5 minutes EMOM 3 press
5 minutes EMOM 5 push press

For time:

Run 400m
21-15-9
Pullups
Lunges with 45 lbs plate overhead
Situps
Run 400m

2012-12-03

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   

2012-11-29

Meet upstairs at 1610

Team WOD

Each team member rows 3x500m

while the "resting" remaining team members do 5 KBS EMOM (That is five kettlebell swings every minute on the minute) 2p/1.5p

2012-11-28

Meet downstairs at 1610

Partner WOD

AMRAP 20 minutes:

5 Pullups
10 Grasshoppers (Left-Right 1 Rep)
15 Up Downs

while the partner does 150 meter farmer walk

                       
                               
                                                              DON'T SKIP BREAKFAST!

Checks or Cash Shopping for Christmas

For the 12 WODs of Christmas, you are going to want to wear your new CrossFit Indomitable t-shirt.

T-shirts can be pre-ordered at the PSTC, Jail Admin, and Wilsonville Police between now and the 6th of December.  Get them while they are hot!  The shirts are designed by our own talented media master, Mike Russell.  Check your email for additional details or show up with an open checkbook. 

2012-11-27

Meet downstairs at 1610 (G)

Seven rounds for time of:
75 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball

From CrossFit main site on 2012-11-13

On Ramp Class meet Upstairs at 1610 (D)

2012-11-26

Meet downstairs at 1610.  (It's a little chilly, but they make clothing for that)

Burpee Medball Toss for 400 meters (Perform a burpee, pickup the ball, throw the ball, chase it down, repeat)

then immediately perform three rounds for time of:

25 KB swings
25 pushups
25 situps

                                Never underestimate the importance of risk management when planning
                                your workout.

                                   Thanks for all the warrior athletes that came out and worked
                                   very hard today! 

2012-11-22

Happy Thanksgiving

Part of being healthy and fit is taking care of our families and being grateful for all the good things we have.  There are men and women of the CCSO/CrossFit Indomitable family working this day and every day to make our community safe and protecting the vulnerable and innocent.

2012-11-17

Meet downstairs at 1710

Morgan Guthner will be leading a WOD.  If you are one of the many that work weekends and or nights, this is a time and day that might work for you.  Pass the word. 

From CrossFit.com



On November 10th CrossFit Rubicon sponsored a CF style competition for wounded warriors and amputees called the Working Wounded Games.  These athletes inspire.

2012-11-14

Meet upstairs at 1610

Core Work:
1 minute of GHD situps
1 minute of plank
1 minute of MB situps
1 minute of plank
1 minute of V Ups
1 minute of plank

AMRAP 2 rounds of:

1 minute of Dumbbell Rows
1 minute of Bench Press
1 minute of Push Press
rest one minute between sets and two minutes between rounds

                        DT Training Video:  Even Babies Should Be Generally Physically Prepared.

2012-11-13

Meet downstairs at 1610 hours

15 minutes of squat cleans work

MetCon

1-10 of 20 meter shuttle run
11-20 med ball cleans

2012-11-10

In addition to going out and finding something challenging to do physically, consider celebrating the Marine Corps Birthday (or Veterans Day and Armistice Day on the 11th) by donating to the Semper Fi Fund (Semper Fi Fund Link). The Injured Marine Semper Fi Fund is a 501(c)(3) nonprofit set up to provide immediate financial support for injured and critically ill members of the U.S. Armed Forces and their families. BTW, the Semper Fi Fund gets 4 stars and a 67 out of 70 score from Charity Navigator.com in their scoring system (higher than the Red Cross).

Semper Fi and 3, 2, 1...GO! 

2012-11-08

Meet at 1610 hours downstairs (G)

AMRAP 5 minutes of each couplet:

5 pullups
10 pushups

rest 3 minutes

10 situps
10 sledghammer strikes

rest 3 minutes

5 KBS
10 walking lunges

2012-11-07

Meet downstairs at 1610

4 set of strict pullups 2 in front and 2 behind the neck for maximum repetitions. Rest 2 minutes between sets. 

For time:

3 rounds of

Run 400 meters
21 burpees
Run 100 meters
21 box jumps


We have no information that Arnold will be joining us for our WOD today. 

2012-11-06

Election Day WOD

The following are guarantees from this WOD (promises are part of politics):
-The only deficit will be sweat, fat, and breath.
-It's free, really.
-We promise discomfort, which is refreshing, because unlike most politicians, we will deliver plenty of that.
-In a state that votes by mail, this may be the most gratifying moment of the day.
-No lines like most of the rest of the country.
-No Florida voters.  If they can't figure out how to punch a chad out, can you imagine what they would do with a kettlebell?

Each athlete casts a ballot for an exercise and the number of reps.

AMRAP 15 minutes

2012-11-5

Meet upstairs at 1610 for warmup

AMRAP 10 minutes:

30 wall ball
200 meter run

rest 3 minutes

For time:

run one mile

Nutrition--Soda=Bad

From everydayhealth.com--simple and to the point.  Soda in general should not be considered a food and should be avoided.  Soda with sugar is really not a good idea.  Remember most of the work is improving your diet. 

2012-10-31

Happy Halloween!

Meet upstairs at 1610

AMRAP a Very Lucky 13 minutes of:

10 Thrusters
31 Squats
12 Pullups

2012-10-29

Meet upstairs at 1610

Team workout for time:

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

2012-10-27 (Two WODs)

0630 at the Jail Gym

Deadlift Skills Work

Team WOD
Sprints
Lifting Heavy Stuff

1710 at the Brooks Gym

Olympic Lifting with Morgan

Join Morgan for cleans and snatches followed by a short WOD

2012-10-24

Meet downstairs at 1610

For time:

50 KBS
then three rounds of
20 lunges with a 45 pound plate overhead (then with each leg)
20 pushups
2 stair climbs
then
50 KBS

Real, full range of motion, American kettlebell swings like Khalipa:

2012-10-22

Meet downstairs at 1610

8 rounds for time

8 pullups
12 hand release pushups
100 meter run

rest one minute between rounds

Change-Collaboration-Sport

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.

Help! Nerd Fitness 

Maybe the best thing is to make it fun and just go do something.  That is much more appealing when you feel good about yourself and those around you feel the same way about themselves.  

2012-10-20

Meet at 0630 at the Jail Gym

10 minutes of "Death by 20 Meters"

Sprint 20 meters
Each minute add 20 meters
"Shuttle run style"

For time: 
Run 400 meters
21-15-9
KBS
Situps
Run 400 meters

2012-10-17

Tabata Pushups

rest 2 minutes

Tabata Dumbell Rows

rest 2 minutes

For time:
Row 2000m

rest 2 minutes

Tabata Situps

rest 2 minutes

Tabata Thrusters with 45 lbs (Oly Bar)

2012-10-16

Meet 1610 downstairs

Not for time:

3 sets
Max strict pullups
rest three minutes between sets

For time:

3 rounds
10 deadlifts
20 bar facing burpees

2012-10-15

Meet 1610 downstairs

Thrusters

5, 5, 5, 5, 5

AMRAP 15 Minutes

10 Push Press
20 KBS
Run 200 m

2012-10-13

0630 at the Jail Gym 

Warm up:

Push Press Skill Work
Row
Run

For time:

21-15-9

Pullups
Push Press

Team buy out with heavy things.


Please note that this is at the jail gym.  We will begin posting more WODs to support more of our units and shifts as time and instructor availability allow.  Thanks!

                           
                             Our Rx for this is constantly varied functional movement
                             performed at high intensity and eating Paleo or Zone. 

2012-10-11

AMRAP 3 rounds of:



1 minute of tuck jumps or single unders
1 minute of rowing
1 minute of burpees
1 minute of pushups
1 minute of rest

2012-10-10

Meet upstairs at 1610

In recognition of the numerical alignment-- 10-10-12

Three rounds of:

10 DB seated shoulder press
10  DB bench press
12 weighted hypers
10 straight leg deadlift
10 front squat
12 DB Rows

45 seconds rest between exercise including moving to the next station. 

 

2012-10-09

Rope climb skills work

Teams of two:

Not for time--
100 Medicine Ball Situps (that's 50 each)

then

For time--
100 wall ball shots (that's 50 each)
100 burpee pullups (that's 50 each)
100 KBS (that's 50 each)

Only one athlete works at a time. The other athlete helps count, coach, and motivate.  Switch as needed.  Between each exercise do one sled push or pull per athlete or three rope climbs per athlete.

                                   We encourage all CFI athletes to participate in any sport they
                                   enjoy.  However, our main sport here is catching badguys.

2012-10-08

For time:

Run 400 meters

then

For time:

Three rounds

20 Pullups
20 Burpees
20 Dips

then

AMRAP 1 minute:

Squats

                                                 Bob Harper does burpees and so do CFI athletes. 

Great turnout and effort today.  Lots of representation from 

different divisions.  Excellent work!

You Are A Professional Athlete

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. 

 CrossFit 1850--LE Seminar

2012-10-05

Meet downstairs at noon.

Three rounds for time of:
135 pound Squat clean, 10 reps
20 Box jump, 24" box

from CF mainsite

2012-10-03

Meet upstairs at 1610

EMOM 10 minutes

4 Strict Overhead Press w Dumbells

then

Team Workout for time of:

4 rounds of
Row 500m
15 Benchpress

2012-10-02

On your own

For time:

Run 5K

This was the mainsite WOD yesterday.  Check out the comments and the WOD demo they have posted for ideas. 

2012-10-01

Meet downstairs at 1610

5 Rounds for time

15 Toes to Bar
15 Box Jumps
200 Meter Run with 45 pound plate

Great Work!

Thanks to all that showed up for a great week and those that slaved away on their own.  Fill your weekend with active recovery, new workouts or try a new sport, trail, or activity and we will start again on Monday.  Check out the post about Tuesday's LE Seminar at CrossFit 1850 and join us if you can. 

2012-09-26

Meet 1610 Downstairs

5 rounds of

10 Kettlebell Swings
10 Pullups
5-4-3-2-1 Stair climbs to the fourth floor (Decending by one each round for a total of 15)

Stairs...HARD...four folks...no excuses.