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.
