Friday, August 31, 2012

Crossfit Vacation Day 9: Pele's Revenge

Pele is the hawaiian god of fire and was out and about today especially in my quads and shoulders. It was another long one today. In fact the longest of the week. Took me 21:45.
After a good warmup we went right into it after a quick review of the movements for the newer folk.

Run down the hill 200m and back up
15 reps 1 pood Turkish get ups right arm
Run again
15 reps left arm Turkish get ups
Then right into what I like to call "2/3 Karen with bells on"
10 rounds
10 reps 20lb wall balls
5 Russian kettle bell swings, 2 pood

It was about as fun as it sounds. Legs were hurting from the TGUs and hill running and then to go into walls balls and KBSs, gees, I'll feel this tomorrow for sure. I will be at the 8 am for the last day in paradise WOD sore or not.

Thursday, August 30, 2012

Crossfit Vacation Day 8: It's always sun in Ka'anapali

Got an early start and made it to the packed, 7am class at CF Lahaina. With yesterday being an overcast day it was nice to see only some sparse clouds over the peaks of the west Maui mountains. Ka'anapali once again lives up to its reputation as being a very sunny place, it's absolutely blue bird gorgeous today. So as the sun rose over the mountains and shined right into the gym doors we took on a more CF Football structured workout with a significant strength SWOD and a met con WOD.

SWOD: 5 sets working up to as heavy as possible of:
3 hang power cleans
3 front squats
3 push presses
3 thrusters
Do not drop bar or 5 burpees.

Got up to 155lbs on the last set. Could have pushed for 165 I think.

Met con:
6 rounds
40 jump rope double unders
+ "Cindy" or 5 pull up, 10push ups, 15 air squats.
Had a good finish with 10:55.
We go again tomorrow!

Wednesday, August 29, 2012

Crossfit Vacation Day 7: Hell in Paradise

The last two workouts at CF Lahaina the owner Anthony was pleasantly surprised at the effort put out as the results demonstrated, but he thought that they would be longer workouts. So, in the shadows of the west Maui mountains, on the gentle slope about a half mi inland and 300 ft above the ocean, he finds a way to turn paradise into hell, at least for a short bit and he gives us the workout structure that generally strikes fear in crossfitters hearts: AMRAP 20mins... it doesn't matter what it is, it just hurts.
The concept is simple, do whatever set of movements that are prescribed for that particular workout and repeat that set for As Many Rounds As Possible (AMRAP) in 20mins.
Today that set of movements was: 5 reps of 115lb full squat snatch, 10 burpees and run to Star Noodle restaurant and back aka 400m up and down a small hill.
Needless to say this was in fact a bear of a workout that didn't seem to end. By the second round the legs were noticeably weakened. It was like your legs slowly filled with sand as you proceeded to each round. 20 minutes seemes to last forever when your suffocating and still have to preform work.
At the end of the slow trudge, I came away with 6 rounds plus 4 additional snatch reps.
I was happy, and exhausted after that effort.
Thanks to CF Lahaina for another great start to the day.
3 more days to go....

Tuesday, August 28, 2012

Crossfit vacation day 6: The chipper/ huge new PR!

Hit the 7am at CF Lahaina this morning . Was a bit cloudy and spitting some "Mauka" or mountain showers but lovely none the less.
Had a bit of a chipper, this morning after doing some push jerks. Hit a huge pr today on the push jerks by 30lbs! 255lbs.
The Wod:
25 walking lunges
20 pull ups
50 box jumps
30 kettle bell swing
20 double unders
20 knees to elbows
25 push ups
30 wall balls
20 squats with kettle bell
25 supermans
30 sit ups
Do in any border but complete each in entirety before moving on.
Biggzee: 15:00 flat

Then it was a day of sun at ka'anapali beach while reading "killing lincoln" and followed by the most beautiful sunset I've ever seen.

Tomorrow rumor has it to be a 20 min, AMRAP.

Monday, August 27, 2012

Crossfit Vacation Day 5: CF Lahaina

Well great start to the day, actually woke up after dawn for the first time since last Wednesday. Made my way over to Crossfit Lahaina for the 8am WOD. What a great place! Tons of people with a lot of visitors.
Anthony the owner and trainer has got a great box going over here!

Warmup: jog 400m, then10 reps x2 Of pushups, air squats, sit ups, and pull ups.
Strength: back squats find 3 rep Max
New PR for me at 355!
Wod: 3 rounds
21 95 lb power cleans
21 35lb weighted sit ups
42 double unders.
Biggzee: 9:42
Cash out: sit by pool, getting just a hint of red hue to skin while overlooking Molokai and lanai for the next 6 hours.

Sunday, August 26, 2012

8/26 day 4: Rest day, CF Lahaina tomorrow!

Took the day off to rest. Sar and I went exploring in west Maui. Got some goo hiking in, in kapalua, Great day! Ate some awesome Ono at aloha mixed plate today with some mixed greens and some unbelievable kiawe wood grilled walu and opah for dinner with some sautéed vegetables at hula grill.
Back on it tomorrow can't wait.

Friday, August 24, 2012

Crossfit Vacation day 2 & 3 tshirt pics and others.

Thanks to pauli and lauren for sending in the picture with their new shirts! Keep sending um in everybody!

After three rough days in the gym plus us walking around exploring the island, I'm definitely starting to feel the hurt set in. Might need a rest day tomorrow before hitting up crossfit lahaina.
I have made a point this 10 days to eat pretty strict,Polynesian paleo, which is pretty easy to do here with all the fresh fish, fruit and Kula grown vegetables. Feeling' good!

Day 2: Visit again to crossfit kihei for "randy". 75reps of 75 lb power snatches for time. I had done this almost exactly a month ago in honor of my fathers b-day, (his name is randy). What a difference a month makes! I beat my July 26th time by 1:31, for a 5:49!
Day 3: I made my way, just up the Haleakala hwy, to crossfit upcountry Maui in Makowao.
Very nice people. Got some "yoga light" in for stretching and a centipede run for for warmup.
Then, for conditioning it was:
4 rounds for time:
5 muscle ups, or strict pull ups and ring dips in my case.
10 reps 135lb front squats
35 double unders.

Cash out: tabata abmat sit ups.

Today we move to the othe side if the island to ka'anapali/lahaina area. Got CF west Maui and Cf Lahaina to visit yet. I actually met the owner of cf lahaina at a farm in Kula while we buying some fresh local fruit. Very excited!

Thursday, August 23, 2012

Crossfit tour of maui day 1: Crossfit kihei

Thanks to Danny and the other friendly folk at cf Kihei!

5 rounds:
5 225lb deadlifts
10 burpees

Biggzee= 3:53

Now off to Big Beach then makena grill for lunch!

Tuesday, August 21, 2012

On a Crossfit Vacation till 9/4

We'll be on crossfit gym tour of Maui until after labor day. Stops include Maui crossfit, crossfit kihei, and crossfit lahaina.

Monday, August 20, 2012

Things are happening! A new address , guest and Cert. + a thank you from Heros in Transition and some Aloha.

Wow, what few days!

First, we are now located at - bookmark it!

Second, thanks to Chris McGinnis for stopping by today. It was great to finally meet you. Thanks for the help on the snatches today. Good luck with the wedding! 

Third, I got my Rugby coaching cert this weekend. This is something I've wanted to do for a while for my eventual transition from the battlefield. I decided to bite the bullet and take the two day course. Gave me some great perspective on the multiple facets of what coaching involves and some great tools that will work in any coaching scenario.

Forth, thanks to Crossfit Kauai for sending some aloha to Chickentown. Can you see it??? (right side guest list) Thanks to Mike and Amy.

Fifth, and most certainly not least we got a personal thank you from Cindy Jones from Heroes in Transition, this is Eric Jones' mother. The charity was created in Eric's honor.

Date: August 20, 2012 5:26:54 PM EDT
Subject: Wow! from HIT

Dear Brett!

I just went into PayPal and saw youramazing donation. When Paul wrote about your workout endeavor, it just humbledme. This is a wonderful way to raise money and I would love to put this on ourwebsite. If you are okay with this exposure, let me know. If you could puttogether a few sentences or a paragraph of what you created, how you operate,the friends that are supporting you with HIT and a few pictures, it could beadded to our site under Events. I think that it would be great to add to oursite.

I am only throwing this out as asuggestion, but it is truly news worthy.

Let me know and THANK YOU!! THANKYOU!!!!


I'll be submitting the names of everyone who bought a shirt. Thanks everyone.

Saturday, August 18, 2012

T shirts are in! Send me pics of you wearing them! A few extra left.

T shirts and tanks are in. They look awesome! Thanks to Ashley at Sole Surfer in Bethlehem. Send me pics of you wearing the shirts!

We have a few extra shirts!
Men's grey XL and M. Yellow L
Women's grey S and L an a M pink tank. Let me know if you want one. $15 same donation applies, $10 goes to heroes in transition.

Tuesday, August 14, 2012

Daily Workout 8/15: Rest day / "Your Diet vs. A Diet" / Recipe: Eggplant with Cherry tomatoes and Pancetta

This was a tough one. Some heavy Bear Complexes struck a lot of different muscle group hard for sure. Forearms ar screaming. Needed rest day tomorrow!

While not a chef or dietitian, I love to cook in the gourmet sense and am quite interested in nutrition. A good combo to try and come up with some awesome healthy athlete powering recipes. So, I'm going to occasionally post some dietary tidbits that I've picked up through my own experiences and reading and some of my personal recipes.

It was taught to me and I've experienced it first hand that no matter how hard you try, you simply CANNOT OUT TRAIN YOUR DIET. If fitness is a goal of yours, you need to start with the foundation, the fuel you'll be using to achieve that goal. It's overused but, "Garbage in, garbage out."
First the basics: Your diet vs. a diet.
"Your diet" is what you eat on a daily basis,  "a diet" is something you change to your normal diet to in an attempt to achieve a desired result, normally weight loss, over the short term. Unless you change "your diet" you will most likely be stuck in a yo-yo pattern of weight loss and gain. Fad diets that have some quirky notion may work for weight loss temporarily but are they allowing you to achieve fitness or just stave yourself into weight loss? They are unsustainable, but teaching yourself what is better for you to eat and rewiring yourself to eat it is. Leaning about things like the glycemic index, when and how often to eat and portion sizing for example are knowledge based tools rather then bunk science or silly notions like eating cabbage soup for three weeks.  So our first tip: Make your diet about fueling your body better not about losing weight; the latter will follow.

Made this last night from our "Mike and Brett's Mini-farm" gatherings this weekend. The light crispiness of the eggplant and the sweetness of the tomatoes with the light saltiness of the panchetta was wonderful and light.
Paleo Eggplant and Cherry Tomatoes w/ panchetta bits:
Dice and saute panchetta till crispy, set aside. Slice egg plant making slices no more then about 3/8th of an inch. Dip slices in a beaten egg with a tsp of water or egg whites. Then dredge them in a combination of 3/4 almond flour and 1/4 coconut flour, until lightly and evenly coated. Sauté in a good amount of olive oil until brown on both sides. You could also spray with a bit of olive oil with a mister and broil both sides but it will be less crispy.
Quarter the cherry tomatoes, toss them with a small pinch of salt, pepper, a good first press olive oil and some fresh chopped basil. top eggplant with tomatoes. To add a bit of crunch and saltiness, garnish the tomatoes with a few pancetta or uncured organic bacon bits. Add a side of greens and/or some herb grilled chicken.

Yes, I know, green beans are not "paleo" because they are beans...its a freaking green bean, get over it. Plus I grew them, they are organic and delicious.

Daily workout: 8/14

Broke in the new pull up rack today with some high rep toes to bar!
Nice one to start the week. Tyler came back for functional fitness round 2!

Daily Workout 8/14:
Warm up: roll out back/ hammies, lax ball shoulders/hips

Strength: 3 x max rep strict chin ups and ring dips, alternating, rest as needed.

Conditioning: 3 rounds, bear complex,
135lb. Don't drop the bar until movement is fully complete. Drop = 5 burpees immediately following for each drop.

Static stretch: focus on hips and posterior chain.

Sunday, August 12, 2012

Daily workout: 8/13

Warmup: 10 of strict pull ups, push ups, burpees, squats, hand stand push ups. dynamic stretch

Strength: dead lifts: let's get heavy. 3x1 1rep max warn up to a heavy weight then get some.

Daily workout: as many rounds as possible in 15 minutes.
10 Toes to bar
5 hand stand pushups
200 m run

Cash out: to be performed after a 3 minute rest: 400m run for time.

Pull up bars are in!

Thanks to Chris Kocsis for all the help today. We played adult erector set and got the battle rope anchors in. We're almost fully fit out!

Friday, August 10, 2012

"The Disappointment" and thanks to guest Tyler for dropping in! Saturday: rest day

Well, Santanasty found it more important to finish up some business and get ready for his hawaiian honeymoon then to come up with and conduct a workout. The nerve...

Had a nice surprise guest: functional fitness virgin Tyler Dolphin.
We introduced him to overhead squats and put him through a good leg burner. 8/10 daily workout:
Warmup: jog 800m, dynamic warmup
Hip capsule opening

Strength: 5x3 overhead squats, work up to 3 rep max

5 rounds for time of...
5 kettlebell swings 1.5 pood
5 burpees
5 24in box jumps
Run 100m

Cash out(immediately after 5th round): 30 wall balls 20lb

So we move forward...

Thursday, August 9, 2012

Daily workout: 8/10 "Mike's 50th State" Thanks to our guests Chris andKate today!

Thanks to functional fitness newbies Chris and Kate for stopping by! Awesome job on getting down on the dip/drive/dip on those push jerks! Cockfight gone horribly wrong was a nice gasser..

DW 8/10:
Warmup: Roll out bitches! + dynamic stretch

Then :"Mikes pre hawaiian DW"
Mike will have his first program ready for tomorrow before departing for his delayed honeymoon to what will be the 50th state he has visited! Stay tuned.

Wednesday, August 8, 2012

Daily Workout 8/9 "Cockfight Gone Horribly Wrong" & "Why We Fight"

First, New PR on the Clean and jerk today! Mike kept me honest on the runs which were terrible. the broad jumps and the L-sit holds really hit the abs. We'll look forward to that tomorrow!

Second. the new CF Chickentown sign is in along with the pull up bars they just need to be put up.

Third, "Why we Fight". I am a huge fan of of the HBO series "Band of Brothers". This is not because there are a bunch of cool things blowing up and in the end we beat the Nazis, (Yeaya!). It is because this series is probably the best  first hand account of the heroism and sacrifice that took place in WWII by men like Lancaster native Maj. Richard "Dick" Winters. If you can watch this and not feel appreciation for what these men did you should probably have your logical and moral compass checked.
 In one episode, "Why We Fight" toward the end of the series, the remaining members of EZ company, after Landing on d-day in Normandy, fighting for the Ardennes Forest (the Bulge), enter southern Germany wondering what they are still doing there after be shot at, shelled, frozen, etc for a year.  While on patrol in southern Germany, EZ comes upon something they've never seen before, a concentration camp. They experience this in human dealt form the antithesis of the reason why they are there and they realize it. To hear the Veterans talk about it is awe inspiring. You could see this in their eyes, it made the whole thing (Normandy, The Bulge, etc) worth it.
When I think of the veterans that come home after having put forth the same effort ,but for much less known atrocities to perpetuate the same mission, I've always had a soft place in my heart to do something to make sure they knew, why they fought.
My College roomate Pauli's friend from home, Capt. Eric Jones was killed in Afghanistan in 2009. Subsequently Pauli was involved in starting the organization Heroes in Transition in Eric's honor. The organization helps veterans coming home, to deal with the short, intermediate and long term side effects of combat. From service dogs, to PTSD awareness and even buying vans to deliver food to indigent veterans of long past wars, they do not discriminate, but provide.
So yesterday...
On " Purple Heart Day" August 7th, and I cannot think of of better day... CF Chickentown with your help was able to donate $560 to HIT! For only having existed for 2 weeks that is quite an accomplishment. Thank you.

Workout 8/9:

Warmup: 100 Double unders, Dynamic Stretch

Strength: 8x1 Push Jerks, work up to 1RM

Conditioning: "Cockfight Gone Horribly Wrong" the CF Chickentown take off  the Crossfit workout "Fight gone Bad" ( they don't like when you use their stuff)

On the start: Work for one minute at the first activity, then you have 15 seconds to move to the next activity and work for one minute. Repeat until you have completed each activity twice.

Ball Slams 50/20lbs
Hand release pushups
Double unders
Kettlebell swings 1.5 pood / 20lbs

Static Stretch

Tuesday, August 7, 2012

"Why Bother with All This?"

Well do to the continued longevity of this pesky virus I got last week, I've been sidelined from working out for the past 5 days. Hopefully tomorrow I can start up again. It's pretty irritating to be honest. When you're an active person it's tough to do nothing while your body takes care of business.
So in the mean time, with all the activity surrounding the first couple weeks of CF Chickentown I thought I'd take the opportunity to explain a few things. Upon hearing I'm creating a personal gym called CF Chickentown in my garage I've had some people ask, well not ask, out of politeness but at least give the definitive body language ans looks of, "What the hell are you doing?" Which I can't completely take offense to. Even I think what has transpired in the past two weeks has been a bit overboard. I mean, blogs, e-mail address, facebook page, T-SHIRTS?!??

My response? Quite honestly it has been really fun for me and other people seem to be enjoying the endeavor. I'm not looking to build a business or a brand, but maybe I can have some fun with my personal fitness regimen and do some good things with it in the mean time. Sometimes it's fun to play 'house" rather then own one if you know what I mean.

The next obvious question is why "Chickentown"? For well over a year whenever I post on Facebook from my house it gives the location of "Chickentown". As far as most governmental bodies are concerned I live in Hanover Township, Bethlehem, Pa. Chickentown just does not exist unless  you look on Google maps at the intersection of rt. 512 and Hanoverville Rd. As a result it has been asked more time then I can count, "Where the hell is Chickentown?" In a tongue-in-cheek manner, I adopted this (or maybe it adopted me) location as one with great prominence and a place in which I have great pride. People seemed to enjoy the light comedy of the geographical anomaly. So it was, I had little choice but to bestow the name upon my garage.

Where does it go from here? I haven't received any offers for the gym to be made into an "Angry Birds" typed game just yet so I'll keep waiting on that. While I wait, I will be continuing to post workouts that are well rounded in the scope and intensity. You'll notice I try to have a theme or inspiration for a lot of workout because I think that makes it more fun to push yourself through. Occasionally, as with the T-shirt orders, which raised $560 for, I'll try to have some fun things like group workouts, events, etc.  I will also be adding in some recipes and nutrition items. I have always loved to cook and as any well rounded athlete should know, nutrition is almost more important then the workouts your doing.

So, I'm not sure where this will go, for now it's fun an I've already been able to bring some good out it.
I'll let it take it's own course and let it organically evolve into whatever it will be.

So we move forward...

Sunday, August 5, 2012

Workout Week: "the Olympics"+ Daily workout 8/6

After a long weekend working through a virus, which would explain a lot of how I felt this past week, gonna try to get into it tomorrow with a little inspiration. Watched a bunch of the coverage this weekend and got some great ideas from these amazing athletes.

Warm up: Dynamic warmups, calf work.

Olympic lifting: find 1 rep max clean and jerk.
Track and field: Run each for time without consideration of the remaining distances. Give 45 sec rest in between.
800m /400m /200m /100m/100m
Rest 30 seconds, then...
Broad jump for distance - 25 reps, do with as little reset time as possible, but enough to make a maximal effort,
Record each run time and your max jump distance.

Gymnastic skills: L-sit ring holds. On rings, hold L (pike) position as long as possible. 5 attempts rest 2 min. If no rings use, paraletts kbs or weightlifting plates on each side.
Free Handstand work: attempt to hold a handstand for as long as possible without assistance, i.e. wall or other person holding feet.
So we move forward...

Friday, August 3, 2012

Are you kidding me!!! We sold how many?!?

Thanks to everyone that ordered shirts from CF Chickentown this week. We sold 56!
That means that heroes in transition will be getting $560!!! Unbelievable.
The order is in, and the shirts should be in, in about a week.
The mission of CF Chickentown will not only consist of the progression of personal fitness but that of community stewardship. This was a great testament of that.
So we move forward...

Thursday, August 2, 2012

Record attendance today! , Daily workout August 3rd

Thanks to coach "Kurt Mittman" for coming out today from another local functional fit house. We hit the shoulders and core pretty hard today. Turkish gets ups are one of my favorites these were some heavy ones.
First time with 4 people in the gym today which is about our capacity here at CFC!

Really had some tough, well rounded workouts this week so tomorrow:

Daily workout:
Mow lawn for time, a.k.a rest day

Last call on t shirts! Order goes in tomorrow! Email ASAP if interested.
Thank you to all that have ordered. We have raised over $400 for heroes in transition. This is a truley a great charity that helps veterans adjust to life back home after they have given all for each one of us, sometimes with life altering consequences.