Archive for the WOD’s Category


Posted in WOD's on June 20, 2012 by workoutwarriors


This one is for all our law enforcement friends. Please share with others.

I recently attended the Law Enforcement Officers Killed & Assaulted (LEOKA) Seminar that is presented by the FBI. The seminar is really good, and if you are in law enforcement, it is worth a day of your time. The seminar goes over all the stats from 2010 of LEO’s either killed or assaulted in the line of duty. Interestingly enough, in 2010 more officers were killed feloniously than were killed in traffic accidents. First time that has happened in years. Violent crime against police officers is on the rise.

I would have to say that the best part of the seminar is they show video interviews with four very bad guys who are serving time for either violently assaulting or killing police officers. These are not your local wannabe gangbanger types. These guys are wolves. They train. They fight. They have no hesitation to kill anyone who they believe wants to take their freedom. ALL OF THEM basically said the same thing as to why they assaulted the officer: “I sized him up. I knew I could take him.” They all referenced the fact that the cop was either fat, shabby in a uniform, scared, or just flat out lackadaisical in command presence and/or officer safety.

It’s sad really. When most cops graduate from the police academy, they are eating nails for breakfast and spitting fire. Their uniforms look sharp. Many graduates of the police academy are in the best shape of their lives. They don’t really know jack about police work yet, but they are hungry to learn and they want to look good doing it. Academy

So WTF happened?!?!

FatcopLife happens. The structure of the police academy is gone. You work long hours on weird days. With the new job comes a decent paycheck. You buy toys. You get married. You have kids. The kids and wife need toys so you buy more stuff. Pretty soon you are working all the time to pay for all that stuff. Things get worse if you spend tons of time at work and end up divorced. Then you have to work even more to pay for the vicious cycle that starts all over again.

When cop life starts to pile up on you, the first thing that usually goes is your fitness. It’s a shame really. In a job that is listed #10 in CNN’s “Most Dangerous Jobs In America,” you would think that the people doing the job would care about their physical fitness. Type “fat cop” into Google images. 100’s of images of cops who I would think are not even fit for duty. If the shit hits the fan when I am working, I sure the hell wouldn’t want any of them backing me up.

Often, when you let your fitness go as a police officer, you make yourself believe things that are not true. The first lie is the one you don’t tell anyone: “It will never happen to me.” GFY. When it does happen to you it sucks that everyone else has to bail your ass out, and it’s hard on a whole department if you get yourself killed. The second lie, and this one I actually hear officers saying, is “I’ll just use my Taser or my gun.” Yeah….right. Sorry, but recent case law is restricitng the use of force is ways that are turning police work back into a “hands on” job. Armed cops are getting their asses kicked and dying ALL THE TIME. Are you really fit for that fight?

What’s the worst part of letting your physical fitness fall off? When you are not fit, you are unhealthy. Overweight (by a lot) in your twenties or thirties? You can count on some serious medical problems when you are older. Here’s the kicker…. Retirement comes early for us, but with the financial ruin that most cities are in these days, you can count that medical insurance is gonna be the first thing that takes a hit. All those doctor appointments and medications are going to add up FAST. Imagine you work your whole police career and then have to spend all your retirement money on medical bills. Screw that!!!

So how do you fix yourself? The first thing to do is make the time to get yourself back on track. You don’t need to join a gym or start training for the CrossFit Games right off the bat. If you can squeeze in 30 minutes a day of ANY KIND of exercise, you will be headed down the right path. Trust me when I tell you that no matter how hard the job gets, that exercise will make you feel so much better. The next step is to get some counseling on your nutrition and formulate a plan to lose weight. Routine and a loss of weight will lead to you feeling better about yourself. You’ll eventually want to train a little harder. That’s when you come see me and join One World 😉

I love all my brothers and sisters that work in the field of law enforcement. It really is a great job, but it is dangerous. Don’t let something that is avoidable be the cause of you getting yourself killed in the line of duty. I always remember the quote from the awesome Coach Mark Rippetoe:

“Strong people are harder to kill than weak people, and more useful in general.”



Posted in WOD's on January 16, 2012 by workoutwarriors

Run ½ mile to start, 


Back Squat, Press   8-8-8-5-5-5-5

  1,ooo meter row ( Start or Finish )


Posted in WOD's on January 16, 2012 by workoutwarriors


Run ½ mile ,  Row 500 , 

repeat  3 times


Dead, Bench, Press, Back Squat  8-8-8-5-5-5-5


Posted in WOD's on January 16, 2012 by workoutwarriors


1,ooo meter row ( Start or Finish )

4 rounds of 10 Lunges, 10 Squats,  ( AS,OHS, FS, BS ) 

 Kettlebell 21, 15 09


Posted in WOD's on January 16, 2012 by workoutwarriors

1,ooo meter row

4 rounds of 10 Lunges, 10 Squats,  ( AS,OHS, FS, BS ) 

50 Situps, 25 Back extensions


Bench – Warm Up 8-8-8  WORK -5-5-5-5 ( increase the loads each round, be moderate )  

 Deadlift –  Warm Up 8-8-8  WORK -5-5-5-5 ( increase the loads each round, be moderate )


Posted in WOD's on January 16, 2012 by workoutwarriors

Run 1/2 mile to start

4 rounds of 10 Lunges, 10 Squats,  ( AS,OHS, FS, BS ) 

Kettlebell Ladder ( Power, Russian, American )

10 PRA, 9PRA, 8PRA, 7,6,5,4,3,2,1 of each

  FINISH with ½ mile


Posted in WOD's on January 16, 2012 by workoutwarriors

1. 1,000 Meter Row

2. 4 rounds of 10 Lunges, followed by 10 Squats ( varations ) ( AS,OHS, FS, BS ) 


Press -3 x 10

Knee to Elbows  3 x 7


Reverse Pull Ups 3 x 10

Bent over Row   – 3 x 12


Cleans  2 x 15

 Overhead Squat 2 x 15