Hotshots 19--Donate and do the WOD or just donate

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.

DONATE HERE to the Hotshots

Six rounds for time:

30 Squats

19 Power cleans 135 lbs

7 Strict Pullups

Run 400 meters

Kendrick Farris Does Isabel

                                              First ever CF WOD, Isabel, with about a thousand people watching!


Riptoe hates this high volume Oly stuff. It's worth thinking about, if for no other reason than to scale to a weight where your form does not fall apart.

2013-08-29 Tabatas

Meet downstairs at 1610

Tabata the following:

Tuck jumps
Knees to Elbows
Pushups
Situps
KBS (53/35)

20 seconds of work
10 seconds of rest
8 rounds per exercise
10 second rest between exercises. 
Score is your lowest number of reps in any of the 8 rounds

2013-08-28

 Meet downstairs at 1610

Pair up or groups of three to do the following:

Max effort of:

Ring L Sits x3

Hand Stand Holds x3

Bar Muscle Ups x3

then:

15 minute AMRAP of:

Run 400m
25 squats
10 toes to bar

2013-08-26

Meet downstairs at 1610.

10 Rounds for time and load of:

1 Clean and Jerk
5 Pullups
10 Pushups
15 Squats

CrossFit.com's WOD from Sunday. 

Don't be a baby, put some weight on that bar!

Muscle Up

Great Video of a Muscle Up. Turn up the volume on your computer.  

                                          From High Desert CrossFit

    From Marie Lyssa Studio.  She has some great CF pics on her web site.

Hood to Coast: a test of fitness

Many CrossFit Indomitable athletes will begin a journey from the top of Mount Hood to the Pacific Ocean with 11 other runners.  Good luck to everyone!

2013-08-22 Benchmark WOD: Helen

Meet downstairs at 1610 hours

Push Press 7, 7, 5, 5, 3, 3

then

"Helen"

For time three rounds of:

Run 400 m
21 KBS (53/35)
12 Pullups

2013-08-21

Meet downstairs at 1610.

Push Prowler sled 100 m

Pull sled 100m

Row 500m

then

For time:

21-15-9

Situps
Power Cleans (135/95)
Burpees

2013-08-20

Meet downstairs at 1610.

Not for time:

1 max effort set of each of the following (in no particular order)--
Strict pullups
Strict chinups
Strict behind the neck pullups (kipping strongly contraindicated regardless)
No leg rope climbs starting seated on the ground

Rest at least 3 minutes between your sets


AMRAP 10 minutes:

7 Knees to Elbows
11 Hand Release Pushups
15 KBS (53/35)

2013-08-19

Meet downstairs at 1610.

15 minutes to find your 1 rep max of press

then

For time:

Five rounds

30 Squats

20 Walking Lunges

10 Burpees

Hand Care for CrossFit

A couple of your coaches managed to mangle their hands this week.  Here is an article that lays out just about every imaginable issue about hand care.  For law enforcement officers this is extremely important, because you do not want extra cuts and tears on your hands as you deal with folks on the street or in the jail.

FitBomb Hand Care Article

The video is from the beastly strong Donny Shankle and his take on hand care.  One of the comments on the video is great, "Donny Shankle will kill you. And then moisturize his hands."

2013-08-15 Benchmark WOD: Fran

Meet downstairs at 1610

EMOM 10 minutes

20 meter suicide run

then Fran

21-15-9

Thrusters 95/65
Pullups

                                This is Christmas Abbott's dog Fran.  Geoff likes bulldogs.  3-2-1- Go!

2013-08-14

Meet downstairs at 1610

Run 800m with a 45 pound bar

rest 4 minutes

Run 800 m with a 20 pound med ball

rest 4 minutes

Run 800 m

Buyout: 100 ring rows

                                          Making the Most of It

2013-08-13 How to No Rep Like Lynda Carter AKA: Wonder Woman

Meet downstairs at 1610

Good mornings  10, 10, 10

then

Max reps deadlift in 2 minutes 135 lbs

Your partner will be counting all your no reps like Lynda Carter:

                                          @CF_Indomitable has no information about Lynda Carter
                                          or Wonder Woman being CrossFitters.  However, we are
                                          guessing neither would want you rounding your back or not pulling
                                          until your shoulders are behind the bar.

then in teams of two for time:

Lift 10,000 pounds between the two of you ground to overhead with only one athlete working at at time.

Choose your lift (snatch or C+J), weight and do the math before you hear 3-2-1 Go!

2013-08-12

Meet downstairs at 1610 hours.

For time
10-1 (like 10, 9, 8, 7...for a total of 55)

Kettlebell Swings 70/53
Goblet Squats 70/53

rest 4 minutes

1-10!

Wall Balls
Hand Release Pushups

Huffington Post Article and Video

Huffington Post Article--3 Reasons to Get Upset about CrossFit

Funny article about CrossFit. The video is good too.

Here are Max's three points:

1. CrossFit Illuminati serve Kool-Aid via Water Fountains.

At CrossFit Indomitable, we don't even have a water fountain outside.  We make you bring your own water, so if you are drinking some sort of CrossFit Paleo Kool-Aid, then you made it and brought it yourself.  However, there is a growing volume of water cooler conversation about fitness and that is a good thing.

2. CrossFit wants all your lunch money.

We are FREE for all CCSO employees.

3. CrossFit wants to rip our your knees and break your back with them.

We can scale any workout to your abilities and we have seen some great results with our warrior athletes.  If you want to quit huffing (not huffington) and puffing when going up the stairs to briefing, join us for some WODs and start changing.

Clean and Jerk

                                          Get inspired.

                                          Mike Russell passed this along from a WOD this week.

2013-08-08

Meet Downstairs at 1610 hours

AMRAP 10 minutes

7 Bear complex 95/65#  http://www.youtube.com/watch?v=oOd_VaYDFSw
10 superman
7 Ring dips
10 V-ups  http://www.youtube.com/watch?v=w68NBJc4oa0

2013-08-07

Meet upstairs at 1610 with the kettlebell of your choice and your pass key.

4 rounds for time of the stair loop running with your kettlebell.  The loop is from indoor gym running east to the east end stairs, down to the exit, down the north side of the building and back into the building at the west end stairs, up the stairs and back to the indoor gym. 

At every door that requires a pass key 10 hand release pushups.
At every landing going down 10 figure 8s with the kettlebell.
At every landing going up 5 kettlebell snatches with each hand.
At the pullup rack outside 5 pullups.
At the end of each loop in the upstairs gym 10 burpees.

2013-08-06 and a reminder about Form-Consistency-Intensity

Meet downstairs at 1610.

For time.

Run 800
25 squats
25 pushups
Run 400
50 squats
50 pushups
Run 200
100 squats
100 pushups

Reminder: This is not a commercial CrossFit box. We are CrossFit Law Enforcement.  Just like on the street we all help each other out.  If you see someone fighting with a badguy, you run over to help.  The same thing applies here, if you see someone lifting with a rounded back or jumping into an intense WOD without warming up, make sure a coach is aware.  Form then Consistency then Intensity--in that order. 

2013-08-05

Meet downstairs at 1610 hours

Deadlift

5, 5, 5, 5, 5

then

for time

21-15-9

Pushups
Toes to Bar
Burpees

2013-08-01 Benchmark WOD "Nancy"

Meet downstairs at 1610

"Nancy"

For time:

Five rounds of
Run 400 meters
15 OHS (95 lbs)