Sorry that Blogger doesn't want to upload the video here, but this is a cool video sent by AJ from CrossFit's youtube channel. Lots of stuff to think about for police athletes.
Maybe the Turkish Get Up Is the Answer to "If You Could Only Do One Exercise"
Then TGU technique work for 10 minutes:
If the movement is difficult for you, no weight or a PVC pipe.
Add weight and difficulty:
Heavier Kettlebell
Try a Dumbbell
Progress to an Olympic Bar
Add Weight to the Oly Bar
then for time:
21-15-9
TGU
KBS
Finally, there are still folks at CCSO that have not heard of CrossFit Indomitable and/or have never tried it. There are plenty of WODs posted here and the gym is open 24 hours a day. Grab one of those people after a shift or before a shift or on a day off and work out together or bring them to an organized workout. If that sounds too scary, Julie over at CrossFit Timber (King/Linwood) will give a free month membership to any police officer and essentially all CrossFit boxes will give you a discount for being in law enforcement, fire, or the military.
Finally, for those that do not have a schedule or life that allows you to come in at 1610 or to work out at a commercial box, here is an article about CF on your own or with small groups. It was great to see 4th shifter AJ working on OHS and back squat in the background as Sheriff Roberts talked about wellness at the SO. That's the idea. We are forging warriors. Please read on.
Hopefully if you have interest in sleep you have already listened to the podcast that was linked here on 12-10-13. Sleep is more critical to our health and long term success in law enforcement than even nutrition or exercise. You need to get enough sleep. It may be that you can hack our freaky schedules with some of the ideas from this info graphic:
If you have more info on sleep and how it relates to shift work, please share directly with one of the CrossFit coaches or send it to crossfitindomitable@gmail.com.
PVC Warmup
Three rounds of 10 lunges and 10 pushups
Run route for a "lap:"
1) Bring your passcard
2) Run east through the building all the way to the stairs, down the stairs, down the north side of the building, detour to the outside workout area to do whatever you need to do there like maybe 12 pullups, up the stairs on the west end, then back into the gym
4 Rounds for time:
21 Kettlebell Swings (53/35)
Run 1 Lap
Stop at the pullup bars for 12 pullups
immediately after completing your 4 laps, do 100 situps, time stops when you complete your 100th situp.
If you have a minute between shoplifters at the CTC and crashes on 82nd, this video about the squat is short and great. Squats are an antidote to too much turkey and pumpkin pie.
Today 1000s of officers from the NW will be joining Robert Libke's family and the community for a celebration of his life. The whole CrossFit community stands with our brothers and sisters at CrossFit 1850 as they mourn, heal, and celebrate.
If you need a workout today, consider doing a hero WOD. Randy is named after another officer who fell in the line of duty, Officer Randy Simmons of the LAPD.
1 minute of ME pushups
rest 30 seconds
1 minute of ME plyo pushups
reset 30 seconds
1 minute ME of squats
rest 30 seconds
1 minute ME of box jumps
rest 30 seconds
1 minute ME situps
rest 30 seconds
1 minute ME V-ups
rest three minutes
This week is likely to be a good test of your ability to manage your available workout time and your network of fellow CrossFitters to get your WOD on when you can as everyone prepares for Thursday's celebration of life for OCPD Officer Robert Libke. Thanks to those that have been working tirelessly to make this an appropriate event to reflect such enormous sacrifice.
Warmup:
PVC Warmup
3 rounds not for time of--
1 minute plank
10 walking lunges
Tabata This:
Pushups
Squats
Burpees
Situps
KBS
(Straight Through--10 seconds between each round)
This has been a stressful week for lots of folks around here. This is a good time to have a solid routine that you can stick with to maintain your nutrition and WODs. Don't forget sleep! Here is a post from the Psychology WOD that is a good reminder that sleep is not just rest: Get Better While You Sleep
PVC Warmup
Three rounds not for time of
--10 PVC OHS
--20 m bear crawl
WOD:
Row 1000m for time
Run 800m for time
Row 500m for time
Run 400m for time
Rest time is the transition up and down the stairs. If you have to wait for a rower, tell those rowing to hurry, because you are doing 10 KBS every minute on the minute while you wait!
Tremendous sadness at the passing today of Officer Robert Libke of the Oregon City Police.
This second picture take by Oregonian reporter Steve Mayes on
Halloween 2013 of Officer Libke passing out candy to the kids.
“I am deeply saddened to hear that Officer Robert Libke has died from
injuries sustained in the line of duty. Officer Libke protected and
served his fellow citizens, and the bravery and professionalism he
brought to the Oregon City Police Department was matched only by his
commitment to his community. I am humbled by his sacrifice and courage,
and my thoughts are with his family, his friends, and his fellow Oregon
City police officers.”
Our thoughts and prayers are with our brothers and sisters with Oregon City Police and CrossFit 1850. We are especially concerned for the family of the officer shot today in Oregon City and we are all hoping for the best.
If you happen to not ever have difficulty sleeping and you have perfect sleep habits and the perfect schedule, then this probably doesn't matter much to you. However, in law enforcement, years of shift work, callouts, and extra hours worked make sleep and fatigue management critical. Huffington Post has an article today about sleep that is interesting.
"We know that sleep deprivation results in impaired performance both
cognitively, physically and emotionally, which can impact
decision-making and response time, which are crucial to high stress
professions such as law enforcement," Dr. Nanci Yang, a Stanford
University professor not directly involved in the study, told ABC News. "It is paramount to public safety that it be addressed."
Each minute the team does
--9 Wall Balls (20/14)
--15 Kettlebell Swings (53/35)
switch exercises each minute
It is worth noting that things are changing for the better when you call records and the first thing the records clerk asks is why the WOD is not up yet. Good job Matt!!!
Are you generally phyically prepared (GPP)? In this line of work, that includes exposure to vehicle crashes--some very severe.
From CrossFit Tactical Strength:
"The conversations that I had with the medical staff were all very
similar. I was told, usually in this order; ‘You’re lucky to be alive.’
then,
‘If you weren’t in the condition that you are, you would have died.’ I
was told that after the accident, paramedics and hospital staff were
continually checking my blood pressure. Later I found out that my blood
pressure did not fluctuate the way it normally would in an incident
with such traumatic injuries. The reason why I maintained the blood
pressure that I did was because of my level of conditioning."
10 second lunge on each side
1 squat
1 standing long jump
Teams of three accomplish the following work in order:
run 800 m
AMRAP 1 minute of squats (1 team member works at a time--this takes three minutes because each athlete does a full minute of work)
run 400 m
AMRAP 1 minute of thrusters with a 45 pound bar
run 400 m
AMRAP 1 minute of push press with a 45 pound bar
run 400 m
AMRAP 1 minute 20' box jumps
run 400m
AMRAP 1 minute of HR pushups
We could all have better mobility and flexibility. This weekend spend some time working on your squat and all the flexibility needed for full range of motion in the squat. Spending the week sitting at a desk or in a car is not helpful, so we have to fight it. Good luck and great work this week.
Gymnastics is a critical component of the CrossFit prescription of constantly varied functional movement performed at high intensity. If a gymnastics movement, for example forward rolls, is programmed and you don't want to do it your options are either to do it or not do it, but if you don't, you must promise everyone that you will never fall down during a foot pursuit, end up on the ground during a fight, or roll your car and have to crawl out from a car that is sitting on the lightbar. We promise you to not program twerking, whatever that might be.
Meet upstairs at 1610.
Warmup:
PVC Warmup
25 Squats with three second pause at the bottom.
30 seconds on the Airdyne (rototate through during the warmup)
Three rounds not for time of:
5 burpees
5 hand release pushups
10 jumping jacks
For time:
4 rounds of--
5 forward rolls
10 AbMat situps
20 walking lunges
run building loop of down the west side stairs, across the back of the building, up the east stairs, and back to the indoor gym
Meet upstairs at 1610--where is that famous Oregon Indian Summer?
Warmup:
25 Passthroughs with the PVC
Three rounds not for time--
10 hand release pushups with a three second hold at the top and and at the bottom
10 jumping lunges
10 walking lunges
30 second plank hold (yes that's for time, but you don't have to do it in a hurry)
1 set of ME strict pullups
For this WOD the "Loop" is the 4th floor square with the giant opening in the middle.
25 passthroughs with PVC
25 OHS with PVC
then with a partner watching to make sure you don't crash into anything--100 jumping jacks with your eyes closed--switch places.
For time:
20-18-16-14-12-10-8-6-4-2
Hand release pushups
1-2-3-4-5-6-7-8-9-10
Back squat 135/95
In teams of two--
50 med ball squats with a pass (25 each)
50 med ball lateral passes in each direction (25 each)
400 m run with the med ball (split the carrying)
Skill: Turkish Get Up (TGU)
Spend 5 minutes on TGU skill and then perform 10 perfect TGU each side unbroken with the appropriate weight for you.
For time:
21-15-9
Pullups
Weighted Overhead Lunges (45/25) left and right knee touch is 1 rep.
On 9-6-13 CrossFit Indomitable athlete Sergeant Robert Wurpes was promoted to blue belt in Brazilian Jiujitsu. The combination of combatives like BJJ and CrossFit is super functional, powerfully job related, and makes Rob very formidable.
CrossFit Indomitable athletes Dan Smith and Paul Wade were representing with their CFI t-shirts during their high altitude backpacking in the Willowas.
25 burpees
run downstairs
5 pullups
run upstairs
20
burpees
run downstairs
10 pullups
run upstairs
15 burpees
run
downstairs
15 pullups
run upstairs
10 burpees
run downstairs
20
pullups
run upstairs
5 burpees
run downstairs
25 pullups
run
upstairs
The CrossFit community is coming together to support the families of the 19 fallen firefighters from Arizona. This is a great cause. Lots of boxes are running the WOD today and tomorrow. Get out there and do the WOD, even if you have to do it in your garage, and then hit the donate button on the link below. Many of these families are not getting the help you would expect, so they need our assistance.
One of those that died in June was West Linn High School graduate John Percin Jr. More.
