2013-10-31

Halloween 2013

Meet upstairs at noon.  It's Halloween, so talk amongst yourselves to see if there is interest in a 1610 class. 

Warmup:

PVC Warmup
3 sets of stairs from top to bottom to top.  1st one walking, 2nd one fast walk or slow jog, 3rd running.

Dumbbell Sotts Press  10, 10, 10

Death by Man Makers

Every minute add one more man maker, starting with one. 

2013-10-30

Meet upstairs at 1610

Warmup:
PVC Warmup
3 rounds not for time--
20 m walking lunges
25 jumping jacks

Run 400m
rest 60 seconds
ME squats 120 seconds
rest 60 seconds

Run 400m
rest 60 seconds
Plank 120 seconds
rest 60 seconds

Run 400m
rest 60 seconds
ME knees to elbows 120 seconds
rest 60 seconds

Run 400m
rest 60 seconds
ME situps 120 seconds
rest 60 seconds

Run 400m
rest 60 seconds
ME KB Around the World 120 seconds (60 seconds each direction)

                                          Then do this...

2013-10-29

Meet upstairs at 1610

Warmup:
PVC Warmup

3 rounds not for time of:
15m bear crawl
5 burpees

Dumbbell Row

5, 5, 5, 3, 3, 3

For time:

5 rounds of

Run 200m
10 squats
10 HR pushups

2013-10-28

Meet upstairs at 1610

Warmup:

PVC Warmup
1-10! Jumping Jacks with a 10 second plank between each set

WOD:

A riff on today's mainsite WOD "Morrison:"

50-40-30-20-10

Box jumps
Situps
Kettlebell Swings

Sleep, Not Optional

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.

Sarah Klein article from Huffington Post

Here is another HP article from last year:

"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."

Police Shift Work and Sleep

2013-10-24

Meet downstairs at 1610

Warmup:

PVC Warmup
Run 800 meters

Two Person Team EMOM 20 minutes:

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!!! 

2013-10-23

Meet downstairs at 1610

Warmup:

PVC Warmup

Three rounds not for time of:

20 KBS
20 Halos (10 in each direction)
20 Around the World (10 in each direction)

"Cindy"

AMRAP 20

5 pullups
10 pushups (if you are inclined to cheat on full range of motion is, do hand release.)
15 squats

2013-10-22

Meet downstairs at 1610

Warmup:

PVC warmup
Run 400m

Front squat

5, 5, 5, 5, 5

Push press

5, 5, 5, 5, 5

AMRAP 5 minutes

11 pullups
15 KBS (53/35)

CrossFit and how much you need to be GPP

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."

Read the whole article here.

2013-10-21

Meet downstairs at 1610

Warmup

PVC Warmup
10 sets of:

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

2013-10-17

Meet downstairs at 1610

PVC warmup

Three rounds of:

20 m bear crawl
15 jumping jacks

6 rounds of:

Run 400 m
rest 120 seconds

2013-10-16

Meet downstairs at 1610

PVC warmup
Run 400 m

Deadlift 5, 5, 5, 5, 5

AMRAP 12 minutes
5 Ring Dips
7 Wall Ball
9 Burpees

2013-10-15

Meet upstairs at 1610

Warmup:

PVC Warmup
50 4 count mountain climbers

For time:

three rounds of--
21 goblet squats (70/53)
30 HR pushups
hold plank for exactly 120 seconds

Buyout:

ME chest to bar pullups

 _________ season is coming up.  Good time to squat.

"The squat is the quintessential hip extension exercise, and hip extension is the foundation of all good human movement."     @CrossFit

2013-10-14

Meet upstairs at 1610 hours.

Warmup:

PVC Warmup
10 squats with a 10 second "exploratory" pause at the bottom
20 squats AFAP

EMOM 10 minutes:

5  one hand dumbbell snatches with each hand

AMRAP 7 minutes:

7 burpees
5 jumping lunges (5 on each leg)

Squatting

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. 

Nerd Fitness Article About Squatting

Breaking Muscle Article About Movement

If you are not sure how deep a squat should be, watch Klokov.

2013-10-10

Meet upstairs at 1610.

Warmup:

PVC Warmup
Plank 30 seconds on and 30 seconds off for 5 minutes (or just hold plank for 5 minutes if you like). 

1 deck of cards:

Clubs: Hand Release Pushups
Spades: Squats
Hearts: KBS 53/35
Diamonds: Situps
Jokers: Run stairs from top to bottom x3

2013-10-09

Programming Note:

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.  

Dumbell Press

5, 5, 5, 3, 3, 3

Dumbell Row

5, 5, 5, 3, 3, 3

Sprint 10x100m w 90 seconds rest between sprints.

2013-10-08

Meet upstairs at 1610.

Warmup:

PVC Warmup

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

2013-10-07

Meet upstairs at 1610.

Warmup:

PVC Warmup
10 Slow Motion Grasshoppers (1 on each side).

Three events for time, each timed separately:

Row 1000 m

100 KBS (53/35)

100 Thrusters with a 45  pound bar

Redefining Things

                                              This is an amazing video from CF about how this sport is changing
                                              how we look at things.

                                                             And this is funny. 

2013-10-03

Meet upstairs at 1610

Warmup:

PVC Warmup

500 Single Unders

EMOM 24
1st minute: 5 Dumbell Squat Clean & Jerk
2nd minute: 10 KBS
3rd minute: Row 250 m

2013-10-02

Meet upstairs for the warmup at 1610

Warmup:

PVC Warmup (Coach Lisa will go over this)

30 side lunges with a three second hold on each side

Move downstairs

EMOM 10 minutes

3 hang cleans and 1 jerk

MetCon:

AMRAP 5 minutes

7 pullups

12 situps

2013-10-01

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.

For time:

25 burpees
bear crawl loop
25 burpees
walking lunges loop
25 burpees
crab walk loop
25 burpees
farmer walk loop
25 burpees

Buyout: 1 set of ME strict pullups

Alternate Workout:

If you can do this instead you will be fine.