Monday, December 31, 2012

1/1/13 Workout: Fran / Visitors welcome to set a Benchmark!

Starting off the new year with a benchmark.

21-15-9 reps

95 LB Thrusters
Pull ups

Goal Setting for 2013 / Cleaning up for New Years!

Happy New Years From CF Chickentown!
If you haven't already it is the perfect time to set your fitness goals for next year. I believe goal setting is critical to achievment. It gives you a benchmark to work towards, a standard to measure your progress against and gives you insite as to what you need to work harder on. Think about where you are at and how you need to get there. Make it tough but achievable.
By 2014 I will:
Have bodyweight full depth squat hip mobility
Dead lift 475lbs
Break a 7 min Fran
break 15 Strict Pull ups
Run a sub 2hr Half Marathon
So decided to give the ol' Rubber matting a much needed bath and sanitizing for the new year. Got her nice and sparkling and ready for some new sweat angels.
Still a bit sore from last weeks quad killer so going with upperbody today. Good workout in general, hit a nice last set PR of 175lbs x3. Then got some good burnout Row and Push up work in. 

Sunday, December 30, 2012

Workout: 12/31

Well after that mess last week I can report the quads are still sore to the touch 4 days later...

We'll get some mobility and upper body work in tomorrow.

Warmup: row 1000m / foam roll / band work

Strength: press: 3-3-3-3-3

10 rounds for time
10 supine ring rows
10 hand release push ups

Thursday, December 27, 2012

Workout 12/28: Stupidity Hath No Bounds

So today I did the hundredth CFC workout: 100 225lb squats for time.

I am not one to bitch about workouts, so take this as a warning if you should wish to attempt.

I will tell you this... This was quite possibly the stupidest workout I have entertained. Tomorrow, I will feel how stupid this was. It has Rhabdomyolysis written all over it.
While a marked accomplishment to complete in 55% of 1 rep max 100 times in 18:19, if I can walk down stairs or sit on a toilet without assistance tomorrow it will be a miracle.
The first thirty were great and normal. Then the lower back/upper glutes began to scream, leading to progressively having to give more on each rep not to dump everything forward and stay on the heels. By 75 the quads began to go. Stability became the biggest problem even getting into squat position.
Trying to keep form was almost impossible.
The last set of five consisted of five "shakers".
Jello is not a fair description and the quad are swelling (picture below).
Post workout soreness and core tweaks are now setting in. An ugly preview of things to come. I fear no sympathy from my 8.5 month pregnant wife in the matter.
Please use your head, I feel as if I have not tonight.

Workout tomorrow is TBD until we see the full Aftermath...

Wednesday, December 26, 2012

100th Post = 100 Squats!

Well that was a bit more intense then anticipated.... The CFC 12 days of Xmas took about 63:03 to complete. Average row time was 2:05.4. Upper body is in repair-mode today, so that means squats. And lots of them... 100 in fact to commemorate CFCs 100th post!

Workout: 12/26

Warmup: dynamic / foam roll / hip capsule opening

Strength/conditioning: 100 225lb squats for time.

BIG focus on form here. Keep those knees over you toes, back straight.

The 12 days of x-mas set up:

Sunday, December 23, 2012

12 Days of Christmas, Chickentown Sized!

The Chicken's 12 days of x-mas:

Proceed through each movement as in the song:

One the first day of Christmas the Chicken gave to me, a 500 m row for time....

2nd day of Christmas the chicken gave to me, 2 5ft tire flips and a 500m row for time... You get the picture...

3rd: 135lb power clean and jerks

4th: handstand push ups

5th day; burpees

6th day: 24 inch box jumps

7th day: 1.5 pood kettlebell swings

8th day: 50 lb balls slams

9th day: pull ups

10th day: double unders

11th day: abmat sit-ups

12th day: santanasties (jumping burpee ball slam)

Merry Christmas everybody!

Thursday, December 20, 2012

Oly' Day + Someone Who Knows What They're Doing = New Clean & Jerk PR!

Great to get back in the gym after a few days of finding hip deep fluffy white stuf in the trees of the Wasatch Mountains. Thanks to Chris McGinnis for coming over for Great Olympic work. It's always awesome to get some tips when it comes to complicated movements, especially when they turn into PRs!
New clean and jerk PR at 225lbs!
Gonna have to play tomorrows workout by ear, it will post tomorrow.

Wednesday, December 12, 2012

Workout 12/13: Lift Big Eat Big's 12 Days of Xmas / US's Newest Rugby 7s Player (this guys is sick)

Nice rest day today. That's good cause tomorrow we're going to to start the's 12 days of Christmas. Going for Twelve PRs in 12 days. Admittedly this will not be easy due to the fact that I will be going to Utah on a whim of a skiing trip on Saturday so we may need to modify: It is Rx'd as:
Dec 13th: Strict press*
Dec 14th: Back squat*
Dec 15th:Power clean*
Dec 16th Bench press
Dec 17th: Snatch*
Dec 18th:Deadlift*
Dec 19th: Jerk*
Dec 20th: Snatch grip deadlift (Use straps)
Dec 21th: Bear complex (1 complete rep)*
Dec 22st: Clean*
Dec 23nd: Farmers walk (50ft)
Dec 24rd:1-1/4 squat

the Rugby 7s world series is going on right now. (this is a sport in the 2016 olympics): the USA has a new player, Carlin Isles, he started playing 12 weeks ago, this is sick, watch this...


Warmup: 100 double unders / Dynamic / lax ball shoulder and scapula

Strength: One rep max Press

Conditioning: Tabata Intervals
Sledgehammer Swings / Row / Sledgehammer Swings Alternate arms on each interval on the SHS

Tuesday, December 11, 2012

12/12/12: (<==Cool) ...That good dull, slow kinda hurt goin' on.

Keep the pictures coming! If you have pictures of you wearing your new CFC gear, email them to me at and ill post um!
I have hit it hard this week and its only Tuesday. Got that good kinda dull soreness going on. yeayou know the one. Monday was upper body and today we finished off the lower
with a real leg burner. Thanks to Mike from twin city barbell in easton for coming over again. After cooling down and tightening up, I will definitively take a rest day and getting a massage from my CMT Indra Swift. Maybe some mobility and light cardio.

Monday, December 10, 2012

Workout 12/11

"Pearl" was a lot of things. Fun was not one. Ill be feeling that tomorrow. I think we'll stick to lower body work.

Warmup: dynamic / foam roll / posterior chain-ankle work

Strength: 5x3 squats 75%
3 attempts 1 min each. Rest as needed, L sit hold, side planks, draught planks, superman holds

Workout: For time:
25 broad jumps min 5ft
25 touch jumps alternating arms minimum 12 in
25 jumping lunges
100 ab may sit-ups

Thursday, December 6, 2012

12/7: Heroes Workout "Pearl" 71st Anniversary of The Attack on Pearl Harbor

The Day that will live in infamy.... To all those that gave so much on that day. We will not forget.

Warmup: Row 1000m slowly / Major Foam roll / Dynamic / and Lax ball everything. (Yea I'm a mess right now)

Strength: Snatch Pulls 1-1-1-1-1-1-1-1

Workout: "Pearl"
For Time;
100 95# thrusters
100 pull ups

Do as many reps as you can in a row. Once you drop, you must move to the opposite movement.

Cash out: thank a veteran if you see one.

Steve Sawzin, Pearl Harbor Survivor

Wednesday, December 5, 2012

12/6: Rest day: Special guest from Twin City Barbell in Easton Tonight!

Good week of work so far! Take a bit of a rest tomorrow.
Had a special guest from twin city barbell in Easton, Mike Hitcho, a person i haven't seen in about 15 years since high school and who is new to functional fitness. We put him through wringer tonight. He did his first kettlebell swings and burpees tonight! Not to mention making his first sweat angel. Thanks for popping in. Can't wait to visit TCBB!

Tuesday, December 4, 2012

Workout 12/5: Happy Repeal day! The day the government actually gave up power....

In one of the only instances of the government giving up control over something we'll fuel ourselves with that inspiration. Thank you president fd roosevelt for the 21 first amendment. Have a drink AFTER this one.

Warmup: dynamic / foam roll / lax ball scapula

Strength: 3x7(21) back squat 60% &
21 strict chin ups

Workout: 21 - 21 - 21 reps:
Kettlebell swings

Cash out: max rep box jumps in 2.1

Monday, December 3, 2012

Workout 11/4: 67 degrees? Time to wierd out the neighbors...

Forecast is looking steamy tomorrow. Some outside work is in order, which means neighbors driving by a bit slower, curtains moving in the front windows and some straight up gawking from driveways.
Jealousy, will get them nowhere...

Warmup: foam roll / dynamic

Workout: 75 reps for time:
Jump rope doubleunders
5 ft tire flips and
Ab mat sit-ups

Workout 12/3: Congrats to South Mountain Crossfit on their grand opening!

Glad to see all the old 610ers enjoying their new box on Saturday. So to honor the occasion of South Mountain Crossfit's grand opening I'll steal their WOD for the day:

Warmup: 100 double unders / dynamic / hip mobility

Strength: overhead squat 3 rm max

Workout: 5 rounds for time:
10 burpee box jumps 24in
10 245lb deadlifts

Thursday, November 29, 2012

Workout 11/30:Low & Slow, Norwegian Glogg, Julleribbe & Fire

Better burn it off before this one:
Tomorrow night CFC regular Mike Santanasto and his cohort attorney and full blown Norwegian Turand Snick will be over with about 8 liters of wine and some aquavit and a "Julleribbe" (a bone in pork rib roast with the bacon Still attached)
We're gonna fire up the firepit and we're making Glogg and some roast beast.

Warmup- row 1000m
shoulder /hip mobility

Strength: Turkish gets ups: 12 each arm 1.5 pood

Workout: Row 10k, after each 1000m perform 10 wall balls 20lbs and 10 ball slams 50lbs

Cash out: drink glogg and eat bacon pork roast

Wednesday, November 28, 2012

Workout 11/29

Good day of some frontside core work to compliment Mondays posterior work. Sledgehammer swings are always fun.

Warmup: 100 dus/dynamic/ burgener warmup clean grip

Strength: find 3 rep max hang clean

Workout: As many rounds as possible in 10 minutes complete the following:

Row 250 m
10 plyo push-ups

Monday, November 26, 2012

Workout 11/27: Pulling out the Sledgehammer! / Monday PR

I have always struggled with deadlifts. Ive been one of those oddities where I could squat 10-15% more then deadlifts. Adter i nice warm up of splitting some logs outside, I hit a 400lber on my last strength set today going 5lbs over my squat. Monday PRs always set a great tone to the week. Hit the rower hard today with some speed work. Feeling the posterior chain tightening up for sure right now.
Tomorrow we'll work the flip side:

Warmup: dynamic , foam roll

Strength: 3x3 front squat and press 75%

Workout: On the minute everyminute for 12 minutes:
3 toes to bar
5 rt arm 20lb sledgehammer swings
5 lt arm 20lb sledgehammer swings
7 mountain climbers (each two count as 1 rep)
Penalty: if you don't compete a round count 5 burpees at the end

Cash out: 100 abmat sit-ups

Workout 11/26: Sweats are in! We raised over $800!

Sweatshirts are in and they look great! Thanks to all who ordered. We were able to raise $810 ($210 for heroes in transition and $600 for the CrossFIt KOB recovery fund) !!!

Workout 11/26:

Warmup: row 500 / posterior chain work / foam roll

Strength: deadlifts 1,1,1,1,1

Workout: Row 500 m for time
Wait 1 min
Tabata row for distance
Wait 1 min
Row 500m for time
Post combined 500m times and Tabata distance.

Tuesday, November 20, 2012

Ooh wait.. Correction on workout for 11/21, this is better: Hero WOD "Weston"

From the Crossfit mainsite:

Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

Workout: 11/21 The Newest CFC Addition!

Fingers crossed! The new concept 2 model D rower from Rouge Fitness is scheduled to be in so we're gonna break it in!

Warmup: 500m row / foam roll

Workout: 5000m row for time.

Cash out: Tabata row for max calories

Monday, November 19, 2012

Rest day: Great to see Mike and Molly

Had a full house tonight: Mike and Molly on there way through town popped by for a workout. Ed and his son Eddie Albertson came by as well.
Great to catch up and a great workout. Hit a 395# squat for the first time in a while prior to the "cockfight gone horribly wrong". Mike took the day with over 300 reps completed. Molly crushed it as well using the same weights as the big guys in the room.
After 5 days of some tough workouts it's time for a rest day tomorrow. Should be back on it Wednesday for a pre-turkey day workout. Visitors are always welcome!

Sunday, November 18, 2012

Workout 11/19: One night only... Mike and Molly in the hizzouse!

Tomorrow we have a very special guest couple in town.... Mike and Molly Abgarian will be over for a CFC workout at 5:15pm. Metcon to start at 5:40 sharp.
We'd love to have u join us! Please email me at if you'd like to attend.
Today wasn't a "suffocator" but man did we hit some great core work. Guest Ed Albertson was over today hitting the evil wheels and KBs hard. Got on the battle ropes to finish if off. Thanks for coming over Ed!

Workout 11/19:" Cockfight Gone Horribly Wrong"

Perform as many reps as possible in one minute on each of the following movements. 10 seconds rest in between movements. Score = total reps:

2 rounds one minute rest in between rounds:
Kettlebell swings 1.5 pood
One arm db snatches
Abmat sit-ups
Uneven shuttle runs

Hope to see you at CFC tomorrow!

Saturday, November 17, 2012

Workout: 11/18 nothing quite like hitting a 180 lb Snatch

2 days two PRs!
Today was "Snatchy Saturday" here at CFC. Hit a new PR squat snatch : 180# !
So psyched right now. Thanks to drew for coming over for some support. I think that pushed me to the new level. Plus the new oly shoes I picked up half price off of Crossfit LBCs facebook post. Thanks guys!
Decide to modify "Randy" into "Andy" and make it 50 reps @ 95# instead of 75reps@75#.
Kept a good pace and came in under 4 minutes at 3:48. Ill take it.

Warmup: 100 dus / dynamic

Strength: 3x max reps chin ups & hand stand push ups

Workout: 10 rounds
10 evil wheels
10 kettle bell swings

Cash out: 1 minutes battle ropes x 2 - up down and side to side.

Friday, November 16, 2012

Workout: 11/17 Snatchy Saturdays

Great heavy, quick day day with a "suffocator" death by shuttle runs.
Hit a new push jerk pr at 260lbs. Pretty psyched about that.
Tomorrow it's Snatchy Saturdays!

Warmup: 1 mile run. Dynamic / bergamot warmup

Strength: Snatch 1 rm

Workout: "Randy"
75 power snatches for time.

Thursday, November 15, 2012

Workout 11/16: Got majorly screwed today

Well, we've been open since the end of July and today, thanks to Chris Kocsis, we finally got the floor screwed down. One of the downsides of having a garage gym, it was tedious having to move the floor mats every other day after they moved from parking on them.
Good workout today. Quick and dirty.

Warmup: dynamic / lax ball scapula

Strength: Push jerk 1 rm

Workout: Death by 10m Shuttle Run
Each minute add one shuttle run.
Shuttle= three cones five Meters apart . Start at middle cone run in one direction. Touch cone, turn and run to far cone. Turn and run back to middle. For the second do not stop just continue to each far cone counting 1 as you pass middle every other time you pass the middle cone.
Contine adding one until you do not beat the previous score.

Tuesday, November 13, 2012

Workout 11/14: No burpees, pull-ups, or running

Well after "Clovis" we're laying off it's contents for the week.

Warmup: Double Unders / Foam Roll / dynamic stretch

Strength: dead lifts 5,5,5,5,5

Workout: 10 min AMRAP
10 one arm alternating db snatch 40 lbs
10 ring dips
10 pistols

Cash out: battle ropes 1 min up/down alternate arms, one min side to side
100 abmat sit-ups.

Monday, November 12, 2012

Workout 1/13: Rest Day/ Veterans Day Clovis aftermath

With dawn began "Clovis". 10 mi run and 150 burpee pullups. Broken up as needed. I broke up the work out into 10 rounds of 1 mi run and 15 BPUs. All went rather all till three miles to go. Then it got exponentially more painful. One thing that I never had had issues with, leg craps, set in on the burpees. I will be feeling this for a few days for sure.
It was definitely the reason for why I was doing this that pushed me through. Thank you 2nd Lt. Clovis Ray, and all other veterans for the sacrifices you have made to keep us free.

Sunday, November 11, 2012

Veterans Day: Oh boy this is going to suck...

Well here we go.... hero workout from for Veterans Day. We'll try to tackle it tomorrow.
We will be donating $210to heroes in Transition tomorrow from the result of our sweatshirt sales. Thanks everybody who ordered they should be in late this week.

SUNDAY 121111


For time:
Run 10 miles
150 Burpee pull-ups

Partition the run and burpee pull-ups as needed.

Post time to comments.

U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.

Sunday, November 4, 2012

Last call for Sweatshirts/ t shirts / winter hats!

Ill be ordering them tomorrow so email me at If you want one. Tonight!
$21 for a nice quality grey pullover hoodie. $10 goes to cf LBC's charity fund for CrossFIt kob.
$15 for tshirts
$10 for winter hats.

Workout 11/5: "Sandy", Snatch Virgins & what it's all about....

Well a great weekend at CFC. Finally got "Sandy" done wrapping up hurricane week and like the storm it pretty much sucked.
Had a visitor this weekend, my college buddy Pauli Mangieri who is one of the board members at Heroes in transition for who many of you just helped to raise $210 for by buying a CFC sweatshirt. We're still taking final orders until tomorrow!
Pauli who is involved with jujitsu, has never done the Olympic lift, snatch. So we worked on it for about 30 minutes and Pauli hit a 95 lbs power snatch! In doing so he also got to do his first victory "drop of the bar" from overhead after sticking it!
He got through "sandy" with a little modification and it was a great day all around.
Personally, hit a new 101 Double under PR warming up!

All in all a tremendous weekend that was full of the things that make it all worth putting the effort; Great Friends, doing something good for someone else, and getting a hell of a workout!

Tomorrows workout:
Warmup: dynamic warmup, lax ball shoulders, foam roll back. Ankle mobilty work.

Workout: "Fran"
95lb thrusters

Cool down: static stretch.

Saturday, November 3, 2012

Workout 11/3: Last day to order charity sweatshirts, T's or hats!

Drew and I got some work in this morning courtesy of CrossFit Football.

Warmup: double unders (new pr! 86)
Dynamic and foam roll

Workout: 5 rounds for time
9 reps rack thrusters- with the bar racked perform a full back squat. On the drive up finish it with full press lockout using your momentum.
20 yard bear crawl
7 50lb ball slams

Shoulders are a bit tired after that one!

Last day to order CFC sweatshirts, T's or winter hats. $10 from each sale of shirts ($5 hats)will go to the CrossFit LBC fund for our friends mike and Molly who were devastate in hurricane Sandy.