Rowing the Concept 2 Rower

Due to intense operational demands at CCSO only instructors from CrossFit Indomitable and CrossFit 1850 were able to attend the great rowing training from Portland Firefighter David Friedricks.  It was intense and worthwhile instruction and all the instructors came away as better rowers and better coaches. It also is a reminder of what a superb tool the C2 rower is for your metabolic conditioning.  More rowing WODs in our future!

2012-12-13

Rowing Clinic with David Friedricks

Please join former US National Rowing Team member and current PFB firefighter David Friedricks at NOON in the upstairs gym.  We will have some extra C2 rowers.  Learn how to use this tool better for your metabolic conditioning.  Even if you don't want to dress down and get sweaty, come anyway to hear what he has to say.  Our colleages from CrossFit 1850 will be joining us. 

2012-12-10

Meet downstairs at 1610.  Dress for the cold as the first day of Winter fast approaches.  

Team NASCAR WOD (G.E. will be wearing some garish clothing and eating chicken wings through the WOD)

5 "Laps" for Time

5 Tire Flips
10 Pullups
15 Wall Ball

 

Christmas Abbot--Owner of CrossFit Invoke.  

Sorry your CFI coaches look so average.  

December 7th: Celebrating and Remembering Indomitable Will

71 years ago Americans at Pearl Harbor showed that in spite of terrible losses, they were idomitable.

President Barack Obama on Thursday Dec. 6, 2012 issued a proclamation declaring December 7th a day of remembrance in honor of the 2,400 Americans who died at Pearl Harbor.  

Nutrition--Soda=Bad Part II

Today's post from Outlaw Crossfit has a link to an interesting blog that expresses some strong feelings about soda and sugar substitutes.  The accuracy of the claims made have not all been locally  tested and verified, but nobody ever got sick from lack of soda (diet or sugar), so you are probably better off avoiding sodas altogether.

Also, there are some potty words used, but nothing worse than you might hear responding to a bar fight or a domestic. 

http://thelifestyleleprechaun.wordpress.com/2012/12/03/mmm-may-i-have-some-poison-with-that/

From Care2.com

2012-12-05

Meet downstairs at 1610 hours.

5 minutes EMOM 3 press
5 minutes EMOM 5 push press

For time:

Run 400m
21-15-9
Pullups
Lunges with 45 lbs plate overhead
Situps
Run 400m

2012-12-03

Meet downstairs at 1610.

For time:

1-10 20" box jumps
10-1 Squats

rest 120 seconds

1-10 hand release pushups
10-1 pullups

rest 120 seconds

1-10 burpees
10-1 situps