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.