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. 

2012-12-25

Team Workout--Teams of Two

For Time:

200 Wall Ball
200 Hand Release Pushups

Switch exercises as needed. 

                                       Crease of the hip below the top of the knee...on each rep.

Interesting article on Greatist about working out making you happy and fighting disease

2012-09-24

Meet at 1610 downstairs:

For Time:

21-15-9

Pullups
Burpees
Squats

Nearly everyone in detectives and many in patrol along with lots of local and federal partners have been "sprinting" to catch Erik Meiser.  This was accomplished Saturday afternoon. The work is hardly over, but the immediate menace has been taken care of by his arrest in Corvallis by US Marshals and CCSO detectives (including two CrossFit Indomitable athletes!).

The Oregonian got part of the story right.

This last week was a good reminder that the garage gym can be your whole CrossFit experience or it can be a supplement.  This week it was the only option for people working some whacky hours.  There are some great ideas out there.  Some people create the Taj MaCrossFit of gyms and others just have a kettlebell or two.

2012-09-18

The CrossFit Indomitable WOD remains:
Catch this guy--

LE should view the LE Version of this bulletin on CLASSWeb or HSIN. 

2012-09-17 (Organized WOD Cancelled)

Meet Downstairs at 1610

Helen of Burpee

Three rounds for time of

400m run
21 KBS
12 Pullups
21 Burpees

Sorry about the late notice.  Murder this morning in LO has tapped out folks in detectives and patrol, so perhaps we can get to this workout tomorrow.  Do some rowing or if you really want a tricky WOD, find this guy and catch him. 

LO Murder Story from KGW

Detective Rob Dillon SJPD

 

Rob Dillon started doing CrossFit for the same reasons many others did: to lose weight and get in shape. He couldn’t have known then it would save his life.

On August 22, 2011, Dillon, a detective with the San Jose Police Department, had to fight for his life against an assailant who wanted to take his firearm. The altercation lasted for three minutes and 12 seconds before more officers arrived on the scene. It cost Dillon some teeth and a knee injury, but he survived. “It was the CrossFit mindset. I was thinking, ‘I’m on my own. Nobody’s going to do this for me. Just 10 more seconds,’” he recalls. “Over and over. ‘Just 10 more seconds.’”

Dillon was always a big guy. “Before [CrossFit], I was around 240 or 250, but I was working undercover and eating a lot of bar food and drinking a lot of beer, and it got a little out of control. When I got up to 270, it was really out of hand,” Dillon says.

Complete Story on CrossFit.com

2012-09-12

Meet at 1610 Upstairs

Mobility Work

We have not spent a lot of time on mobility work, so today, following yesterday's long WOD of Murph, we will hit some of that.

Rowing Tabata

KBS Tabata

Honoring Sacrifice

Police athletes from Patrol, Civil, Administration, Training, and Detectives joined together to honor this day with Murph.  I6 total.  A great day and great effort by all.

                      Brian Pearson is not pictured as he ran upstairs to do some rowing. 

2012-09-11

Meet downstairs at 16:10. 

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005 and in honor of 9-11. 

CrossFit Law Enforcement Seminar October 2nd

Announcement

On October 2nd, 2012 CrossFit 1850 will be hosting a one day CrossFit Law Enforcement Seminar. The course will be taught by Greg Amundson, former law enforcement officer and CrossFit coach.  Greg Amundson started his CrossFit training in December 2001 at CrossFit Headquarters in Santa Cruz, CA. Greg was mentored by CrossFit founder Coach Glassman for over seven years. Greg is a former owner of CrossFit Headquarters Santa Cruz. Greg has traveled around the World teaching the theory and techniques of CrossFit for over ten years. Greg is also the founder of the CrossFit Goal Setting Certificate Course.

The goal of the CrossFit Law Enforcement Seminar is to educate and inspire law enforcement officer's about the CrossFit methodology and program. Attendees will learn how law enforcement agencies have successfully implemented a CrossFit program into their academies and in-service training days. The seminar includes information on how to create a successful non-profit CrossFit law enforcement affiliate. Attendees receive data, operational plans and talking points for accurate representation of CrossFit to their administrators and peers. Lectures include programming, law enforcement training context, case studies and nutrition, as well as physical instruction on foundational CrossFit movements and their direct application to the demands of the law enforcement profession. The day includes two team building workouts and an opportunity for officers to network and forge winning partnerships between agencies.

The course is scheduled for October 2^nd, 2012 from 0900 to 1630 at CrossFit 1850. 

You may click the link below for registration.

http://www.regonline.com/builder/site/Default.aspx?EventID=1140919

If you have any questions about the seminar or CrossFit and law enforcement please contact Sergeant Lynch of OCPD.

Sergeant Patrick Lynch

plynch@orcity.org

2012-09-10

Meet at 1610 hours downstairs

Squat Skill Work

Back Squat 3, 3, 3, 3, 3, 3, 3

then

1 minute of jumping squats for max reps

then

1 minute of jumping lunges for max reps

Please wear the flattest shoes you have (think Converse All-Stars).  Bare feet work too, but it's not so clean out there.

Wondering about a good CF shoe?

Next Week

Next week we will be doing a hero WOD on 9-11 in honor of that day and all those that have sacrificed so much since in the GWOT.   


Great work this week.  Please keep encouraging patrol and corrections members to join us when they can. 

Check out the mobility page and spend some time this weekend rolling through those painful places and working on your shoulder mobility. 

2012-09-05

1610 meet downstairs.  

Strength:

Deadlift 5, 5, 5, 5, 5

MetCon:

For time--

100 burpees

(Let's do the burpees upstairs...someone bring a iPhone/iPod/iWhatever with some hard hitting music on it to help us forget.)

2012-09-04

Noon Workout

Meet at 1205 upstairs.  This is an attempt to see if there are some folks that we can serve with a Tuesday workout at noon--feedback encouraged.

Kettlebell Snatch 5, 5, 5, 5, 5 (with each hand)

MetCon:

5 Rounds for Time of:

15 Kettlebell Swings
25 Pushups
35 Situps
1 Stair Climb (4 Flights)  [Make sure you bring that access card or you are doing just one round until someone saves you!]

                                       Thanks to the PIO Unit and Dick K. for our new banner!