2013-02-26

Meet upstairs at 1610

Run
1x400
rest 2:00
4x200
rest 1:00 between runs
4x100
rest 1:00 between runs

rest 4:00 minutes

EMOM 10 minutes

3 Power Cleans

Run
4x100
rest 1:00 between runs
4x200
rest 1:00 between runs
1x400


52 year old grandmother Mary Beth Litsheim isn't bringing cookies to your house. She's bringing a 4:23 Fran and a 305lb deadlift. From CrossFit.com. 

2013-02-25

Meet upstairs at 1610

4 rounds of 4 minutes on and one minute off of:

15 Pendlay rows
15 hand release pushups
15 situps
Max repetitions of air squats

2013 CrossFit Open

Few have not seen the CrossFit games all over ESPN in the last months.  All of that started with a worldwide competition in the Sport of Fitness. The Open will put competitors from affiliates and garages around the planet through 5 workouts over a 5 week period.  Starting March 6th and ending April 7th.  The first workout will be released by CrossFit HQ at 5pm Pacific time on Wednesday, March 6th.  Running these 5 WODs is not simple, so the coaches at CrossFit 1850 have generously offered to allow us to join them for those five Fridays at OCPD.

2013 Games Link

Please shoot an email to Sergeant Lynch if you have any questions or if you sign up.  3-2-1 Go!

2013-02-19

See Saturday's "Hope for Kenya" on mainsite.  Meet downstairs at 1610 hours.

"Hope for Geoff"

12 minute AMRAP of:

50 20" Box Jumps
30 Pushups
15 Pullups


The primary goal of any good fitness program is to reduce the number of trips required to bring
in the groceries after shopping. 

2013-02-18

Have a great President's Day. 

                    

2013-02-17

Meet Coach Morgan upstairs at 1700 hours to do the WOD from CF main site.

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips

2013-02-16

Today was the Paul Meyer Challenge, a CrossFit competition to raise money for a Portland Police Officer who was terribly injured in a training accident.  The event was put together by OCPD Sergeant Pat Lynch, CCSO Community Corrections Officer Danelle Cloyes, and Tommy and Lauren Rudge of CrossFit Lake Oswego.  Hundreds of CrossFitters competed in some brutal WODs for a great cause.  It was a credit to law enforcement and CrossFit.

Clackamas County Sheriff's Office was very well represented in the competition by Undersheriff Ellington, Captain Layng, Sergeant Nall, Deputy Stevens, and Deputy Martin.  GREAT JOB to everyone!

                                            Three of the four organizers of this event: Tommy,
                                            Pat, and Danelle. 

  

Paul Meyer with CFI athletes Kevin, Matt and Jason.

2013-02-16

Today was the Paul Meyer Challenge, a CrossFit competition to raise money for a Portland Police Officer who was terribly injured in a training accident.  The event was put together by OCPD Sergeant Pat Lynch, CCSO Community Corrections Officer Danelle Cloyes, and Tommy and Lauren Rudge of CrossFit Lake Oswego.  Hundreds of CrossFitters competed in some brutal WODs for a great cause.  It was a credit to law enforcement and CrossFit.

Clackamas County Sheriff's Office was very well represented in the competition by Undersheriff Ellington, Captain Layng, Sergeant Nall, Deputy Stevens, and Deputy Martin.  GREAT JOB to everyone!

                                            Three of the four organizers of this event: Tommy,
                                            Pat, and Danelle. 

  

Paul Meyer with CFI athletes Kevin, Matt and Jason.

2013-02-14

Happy Valentine's Day



Give dark chocolate.  It's Paleo. 

2013-02-13

Meet upstairs at 1610

EMOM 7 minutes 3 front squats

EMOM 7 minutes 5 Pendlay rows

EMOM 7 minutes 3 strict press

2013-02-12

Meet upstairs at 1610 hours.

For time--Row 2000 meters

2013-02-11

Meet upstairs at 1610:

Fight Gone Bad (Goblet Squats subed for WBS)

Box Jumps
SDHP
Goblet Squats
Push Press
Row for Calories

1 minute of each exercise, then one minute of rest, three rounds for time, 15 minutes of work in 17 minutes.  There's a button for FGB on the timer, so it's easy to set up--something about this WOD should be easy. 

2013-02-09

Meet Coach Morgan upstairs at 1700

Two rounds for time of:
100 Double-unders
95 pound barbell, Shoulder to overhead, 50 reps
25 Toes to bar

from www.crossfit.com

2013-02-07

Meet downstairs at 1610 hours.

Five rounds for time:

10 Kettlebell Snatches  Left Hand 53/35
Run 250 meters
10 Kettlebell Snatches Right Hand
Run 250 meters

2013-02-06

Meet upstairs at 1610

Reports of some lame high fiving have been swirling, so we will be working on our high fives.  From a post today on CrossFit's facebook profile: "When giving a "high-five", always look at the elbow of the person you're high-fiving to ensure solid palm-to-palm impact and no misses, one worthy of the effort you're celebrating."

Then the mainsite WOD: 

Three rounds for time of:
Run 800 meters
Rest 2 minutes

2013-02-01

 

1700 with Coach Morgan. Meet upstairs.

"Gwen"
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

From CF main site.