2014-02-27 Kettlebell Swings and Lunges

Meet upstairs at 1610 hours.

2 rounds of:

20 m bear crawl
20 m crab walk
20m Supermans
20 m inch worms

PVC warmup

Strength:

Strict Dumbbell Press

12, 12, 12, 12

Strict Dumbbell Row

10, 10, 10, 10

MetCon:

EMOM 15 minutes

8 KBS (70/53)
12 Walking Lunges

2014-02-26 Nicole

Thursday, February 26th, 2014

Meet upstairs for a warmup of 200 singles of 100 double unders

Move downstairs for the workout

WOD

"Nicole's big sister"

20 minute AMRAP of -

400 meter run
Max rep pull-ups
Max rep hand release push-ups

Do the push ups with intensity. Once you have to pause on the pull ups or push ups, it's time to run. 

Enjoy. P.S.  I borrowed this in part from CF PFB and I won't be able to attend the workout tonight (Kevin)

2014-02-25 A Squat Variety Pack

Meet upstairs at 1610

Warmup:

10 laps of the atrium at the center of the building.

then 5 rounds of:

5 slow, perfect squats
30 seconds at the bottom of the squat

WOD:

AMRAP 1 minute

Squats

Rest 4 minutes

AMRAP 1 minute

Goblet Squats 2 Pood KB

Rest 4 minutes

AMRAP 1 minute

Thrusters 95

AMRAP 1 minute

Front Squats 135

Rest 4 minutes

AMRAP 1 minute

Back Squats 135

2014-02-24 Pushups and Midline

In case you missed this weekend's torture on mainsite...

Meet upstairs at 1610 hours.

Warmup:

100 jumping jacks

then partner up and 10 leap frogs, which is one person working.  Shoot (or crawl if you must) between your partner's legs, turn around, the partner leans down and puts hands on their thighs, then the working partner jumps over the top of them.  It sounds harder than it is.

WOD 1:

Partner up so that one is judging and the other is working.  Make is strict. 

50 strict pushups in one set for time and exactly correct completion.

No perturbance of the midline.  No movement at the hip knee or head.

Use CFJ's article about the pushup as your reference.

WOD 2:

2 rounds SLOWLY of:
20 back extensions
15 hip extensions
10 hip-back extensions
50 GHD sit-ups

Use this video as your reference.  

2014-02-20

Thursday, February 20, 2014

Meet upstairs and warmup with a 500m row and stretching

WOD

20 Minute AMRAP

 Round of stairs
5 Power Cleans 95/65
10 Burpees
15 KBS

Enjoy the weekend!

2014-02-19 Lunges

Wednesday, February 19, 2014

Meet upstairs and warm up with 200 singles or 100 doubles
Give at least 10 attempts at stringing some doubles together

Strength Work

Back Squat 4-4-4-4 at your bodyweight

WOD-move downstairs

4-Rounds

100 meter walking lunges (not weighted)
20 push ups
30 sit ups

2014-2-18 Fran n Stuff

Tuesday, February 18th, 2014

Meet Upstairs and warm-up with a vertical lap-down the east stairs, up the west stairs-followed by PVC stretch.

Strength

5-5-3-3-1 Push Press, working toward one-rep max

WOD

Fran with a little extra

21-15-9 Thrusters (95/65) and Pullups

The "extra" part is that the thrusters are done upstairs and the pull-ups will be done downstairs...and you can't use the elevator. 

Enjoy!

Targets Challenges Competitions and the Like

Our sport is catching badguys.  However for most, that is not enough--either not hard enough or not tangible enough.  It can be useful in goal setting to have something on the horizon that will keep you motivated to work out hard and not skip a workout. That can be a race.  The Rock and Roll Half is coming up if you have some extra cash and like music while you run (it does have one of the best routes of any race in the Portland area.  You can aim further out for Hood to Coast. Your goal could be some grappling.  Impact Jiu Jitsu has the Submission League matches this spring if you want to get your fight on. 

Your goal could be to compete in the sport of fitness. One of the commercial CrossFit gyms in the county, CrossFit PFB in Sandy, is hosting a CrossFit competition--The Festivus Games.  

Short term goals, intermediate goals, and long term goals.  Set some goals.  

400 Meter run rounds

2014-02-13
 Meet downstairs at 1610

PVC Warm up
300 Single unders


Then 5 Rounds of:

400 Meter run 
15 KBS



 

 

Deadlift and dumbbells WOD

2014-02-12

 Meet  upstairs at 1610

PVC Warm up
Run ten laps around the atrium

Deadlift
10,10,5,5,5

3 Rounds of:
1 Min. M.E. V-ups
1 Min. M.E. Dumbbell push press
1 Min M.E. Dumbbell row
1 Min. M.E. Plyo pushups

Rest 2 minutes between rounds 

Death by Burpees Wod

2014-02-11

Meet upstairs at 1610
PVC Warm up
Then go to the 4th floor roundabout
Run one lap, then do 20 jumping jacks (5X)

Then:
Death by burpees:
First minute 3 burpees
Second minute 4 burpees
Third minute 5 burpees, and so on until failure

Finish workout with some core work (situps, superman, flutter kicks)

Thrust Ahead WOD

2014-02-10 Thrust Ahead!

Meet upstairs at 1610 hours

PVC Warm up
500 meter row
500 single unders 

Then 4 rounds of:

15 Thrusters (65/95)
20 Hand release pushups


 

Sugar doesn't just look like crack

Here is a great video from TED:

While you are stuck in your house during this snowpocalypse, this might just scare you away from the Oreos or whatever bad stuff comes marching out of the pantry. 

2014-02-06 Snowpocalypse

Not panicking here, but just in case it's going to turn into some kind of snow event, please check back here after 1300 to determine if there is going to be an organized WOD.  If it snows, go out and play in the snow.  If not, we will make it a hot and sweaty upstairs at Brooks. 

_____________________________________________________________________
Update on 2-6-14:

Wow.  What a great reminder of the variance of this job.  One second we were worried about snow and the next second every single person on duty is working on the murder of a fellow county employee.  Terrible loss, but great work from everyone.  

2014-02-05 Pressing Overhead

Meet upstairs at 1610 hours.

Strength

Press

5, 5, 5, 3, 3, 3

MetCon

3 rounds for time with a kettlebell

20 SDHP
20 Goblet Squats
20 HR Pushups
1 set of stairs (w the KB in hand)

2013-02-04 Front Squats and some other fun

Meet upstairs at 1610 hours.

Warmup:

PVC warm up
10 laps of the center loop
5 minutes of opening the hips.  Get into the bottom of the squat. Use the bands. Get ready to squat deep.

Strength:

15 minutes to a 3 rep max of Front Squat

MetCon:

4 rounds of :

1 minute rowing
1 minute of KBS
1 minute of situps

(Brian math:  that's 12 minutes, not matter how you slice it. Geoff is the math supervisor.)

2014-02-03 100m Sprints

Hopefully CF Indomitable athletes did not overindulge with ETOH or carbs on Superbowl Sunday, but if you did, a WOD could cure all that.

Warmup:

PVC warmup

then partner up for the following 5 rounds (10 minutes of work)
one partner jumps rope for one minute--try for double unders or singles
on partner does the following kettlebell work--KBS first round, TGU second round, KB snatch third round, KB cleans fourth round, and goblet squats fifth round. Not heavy but quickly and perfect form.

10 rounds of: 
Sprint 100 meters
rest 90 seconds between runs