2013-05-30

Meet upstairs at 1610

For time:

50 Burpees

50 Ring Rows

50 KBS

50 Situps

50 Box Jumps

50 Push Press

50 Walking lunges

50 Bench Dips

50 Single Unders

500 Meter Row

 

2013-05-29

Meet downstairs at 1610.

Weighted pullups

3,3,3,2,2,2,1,1,1

then

AMRAP 7 minutes

10 medicine ball cleans (20/14)
10 KBS (53/35)

2013-05-28

Meet upstairs at 1610

Team Rowing

10 minutes of:
1 minute of rowing for calories while your partner holds in plank
1 minute of plank

Rest 5 minutes

For time:

21-15-9
Push Press (Dumbbells)
Pushups
Situps


And if you are not afraid when you go to the supermarket, you should be:

NY Times--Breeding the Nutrition Out of Our Food

And here is the graphic that explains it all:

Graphic

Memorial Day 2013

Honor the Fallen

2013-05-22

Meet upstairs at 1610

7 rounds for time:

20 Squats
20 Pushups
20 KBS 53/35
exactly 30 seconds of rest

2013-05-21

Meet upstairs at 1610 hours

EMOM  7 minutes

3x Bench Press

EMOM 7 minutes

5 Pendlay Rows

EMOM 7 minutes

9 burpees

2013-05-20

Meet downstairs at 1610


AMRAP 15 minutes

10 hand release pushups
12 KBS (53/35)
10 pullups

 

2013-05-15

Meet downstairs at 1610

Partner "Randy"

Two person teams,  1 75 lbs bar

For time

75 snatches each (total of 150) divide as desired

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7th, 2008 in the line of duty.

LAPD Memorial Page for Officer Simmons

2013-05-14

Police week continues...

Meet downstairs at 1610

3/5 "RJ"

Three rounds for time of:

Run 800 meters
5 rope climbs
50 pushups

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila.  Some might want to continue on to do all five rounds. 

2013-05-13

Meet downstairs at 1610

15 minutes to achieve a one rep max on press

then

1/2 "Danny"

10 minute AMRAP of:

30 Box Jumps (24/20)
20 Push Press (115/75)
30 Pullups

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.  Full WOD is a 20 minute AMRAP.  Some may want to keep going and do the full 20 minutes.

This is National Police Week. Tonight at 2000 hours eastern time will be the 25th Annual Candlelight Vigil and the National Law Enforcement Officers Memorial.  We will be including hero WODs all week in honor of the events. 

Paleo vs. Mediterranean

Interesting Article from Signature MD

Eat with a plan that focuses on getting you to nutritional density and nutritional complexity, and works to eliminate processed foods.  Oh yeah, and you need to be able to stick with it.  If you fail to plan, plan to fail. 

2013-05-09

Meet downstairs at 1610

For time:

21-15-9

Goblet Squats (72/53)
Pullups

Rest 5 minutes

For time:

Run 800m




Tips on Quitting Sugar

2013-05-08

Meet downstairs at 1610

"Karen"

For time:

150 Wall Ball Shots

Men use a 10' target with the 20 lbs ball
Women use a 9' target with the 14 lbs ball

2013-05-07

Meet downstairs at 1610.

For time:

3 rounds of

20 Burpee Pullups
5 sets of stairs (ground to 4th floor)



What Forbes Magazine says about CF

2013-05-06

Meet downstairs at 1610

Not for time--

1 360 (full turn while hanging from the pullup bar)
1 Pullup

1 360
1 Pullup
1 360
1 Pullup

1-2-3-4-5-4-3-2-1

then

for time:

40 meter sled push
400 meter run
50 wall ball (20/14)
50 box jumps
50 deadlifts (135/95)
400 meter run
40 meter sled push

Stretching and Such

Limit that stretching to keeping yourself mobile during your shift or at your desk. When you are going to work out, keep it dynamic, just like you will find at any CrossFit box, including CrossFit Indomitable. Check out this NY Times article for more.





Thanks to Heather Steeves of the Oregonian who joined us for a WOD a few weeks ago and then wrote about it. Her sport is roller derby and ours is catching badguys.