Monday, September 24, 2012

Workout 9/25

Warmup: 2x - 400m run, 10 push ups, 10 pull ups, 10 sit-ups, 10 burpees
Dynamic strech

Strength: 5x5 strict press

Conditioning: 10 rounds for time
15 box jumps 24 inches
10 pull ups
5 clapping push ups

Static Stretch

Sunday, September 23, 2012

Workout 9/24: Hookers & Roast Beast Recipe

So I had my first taste as a hooker this weekend. No not a prostitute. It's a position a rugby position. A little rugby 101 for tonight: A scrum occurs when there is an positional penalty. hence a scrum is called for and 8 men from both teams bind together and engage each other forming a tunnel(2nd picture). The team that was awarded the penalty rolls the ball into the tunnel and each team's hooker at the middle of the scrum tries to "hook" the ball with their feet to the back of the scrum from where play is resumed. The other team can drive over the other team and take the ball if successfull. So essentially you have about 1800 lbs opposing each other. It is a unique challenge to be apart of.

Hooker pictured center between two "props".

Warm up: foam roll. (Trying to avoid black and blue areas) :

conditioning: Run 10k for time. (yes i'm sorry but endurance is key)

Strength: 1 round As many rep as possible 225lbs squats

cash out: 100 abmat situps

Roast Beast recipe:

2+ lb top round or sirloin roast.

Homemade monreal steak seasoning:
2 tsp dill seed
1 tsp anise seed
1 tbs black peppercprns
1 tsp dried garlic
1 tsp dried onion
1 tsp oregano
1 tsp mustard seed
Blend all with motar and pestl or in coffee grinder.

Full paleo: Coat meat librealy with spice mixture roast and rub with olive oil: Roast at 250 for as long as it takes to get the middle to 125. (2 hours??) Then turn heat up to 500 till it hit 135. remove from oven, andcover with foil. rest 30 min.
while it is resting you can roast some veg. i'e. carrotts, celery, mushrooms and onions with a bit of olive oil.

Almost paleo: 1 tsp of salt,  1/4 cup of honey and 1/4 cup of dijon mustard and coat the roast after seasoning before cooking. let rest 1 hour.

Slice thin and put over hot veg.

Wednesday, September 19, 2012

9/20/2012 Rest Day: A Plateau No Mo'!

Learned two things today, Evil wheels are not fun at all after the first 50 and, finally, how to Snatch! After over a year of being on a plateau with my squat snatch stuck at 155lbs, something finally clicked. I think that the pointers I got from Chris McGinnis when he visited a few weeks ago and some serious work since then all came together today.
Blew through my old PR by 20lbs for a 175lber today!
I think I could have pushed it a bit more but fatigue started to set in. 
Tomorrow is a rest day and the last rugby practice before we take on the Philadelphia Gryphons this Saturday.

Tuesday, September 18, 2012

9/19/2012: Workout

A tough day of tire flips. That was a gasser for sure.

Warmup: dynamic stretch, hip capsule opening. burgener warmup snatch grip

Strength: 1 rep max snatch

Workout: courtesy CFFB.
100 reps for time
1.5 pood Kettle bell swing
Evil wheels (google it)

Monday, September 17, 2012

9/18/2012: Tire Flips! 5:30 pm (pending rugby rainout)

Warmup: 2 rounds 100 doublr unders then 10x burpees, pull ups. Pushups, squats. Dynamic stretch

Strength: 30 hand stand push ups then 30 push presses 95lbs. Not for time rest needed

Conditioning: As many rounds as possible in 10 minutes.

5 burpees
5 tire flips with jump in and out of tire.
After each flip

Static stretch

Sunday, September 16, 2012

Workout 9/17 5:15 pm

Warm up: dynamic plus 10 reps pull ups, squats, burpees

Workout: run 5k for time.

SWOD: front squats 5x3

Cash out: max rep t2b without dropping off bar and 50 abmat sit ups.

Tuesday, September 11, 2012

All the Ladies Love CF Chickentown! / Workout 9/12: Clean it up...jerk!


 Thanks to the Ladies for Representing during their WOD this weekend! Sorry I didn't get the pic up earlier!
You can now follow CF Chickentown on Twitter!
Sorry for the double post yesterday and today, I was in the process of adding a twitter account and switching to a new sharing client.
I have long known I have serious ankle mobility issues. Tomorrow I do something about it! gonna use the help of my new best friend KStar from mobilty WOD.
Workout 9/12: Clean it up!
Warmup: Dynamic / Serious Ankle Mobilty Work
Strength:  Strict Press 5x3 / Find 1 Rep Max Squat Cleans
Complete 5 rounds of the following:
3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
*Perform at 65% of 1 RM Clean
*Move up each set to the heaviest set possible
*Rest 1 minute between rounds

Cash out: Battleropes - 30sec each  Karate Kid Complex, Wax on/Wax off, Up/down, Side to Side.


Monday, September 10, 2012

9/10 Daily Workout

Few days off the blog. The Lehigh Valley Rugby Hooligans played their first match and it was our first win! 29-5 over the Wilkes-Barre Breakers. Sunday was a rest day to let the soreness that comes from the 1st match of the season settle in and calm down a bit.

Hung up the letter from heroes in transition in the gym today. If tou were a part come and see it!

Mike made it over for Sunday for an impromptu workout of 1000 double unders, 150 1.5 pood kettle bell swings and a mile run for time.

Today's workout borrowed from CF Football last week.

SWOD 3x5 squats New PR 325lbs!

Metcon: 3 rounds
45sec static pullup holds top position
15sec rest
45sec 45lb plate overhead lunges
15sec rest
45 sec sledgehammer swings( subbed alternating side ball slams 20lbs)
Rest 15
In 45 sec or less Full gasser.
15 sec rest.

Cash out: 100 abmat situps

Rx'd minus total time of pull up holds.

Tomorrow: rugby practice

Thursday, September 6, 2012

Workout 9/7: Pre-battle Prep, It's Rugby Season baby!

Can't tell you how excited I am. I all ready have the butterflies fluttering. It must be rugby season! First match Saturday. Lehigh Valley Rugby Football club Hooligans take on the Wilkes-barre Breakers. If you have never seen rugby i invite you to come out to Monocacy park for the 1 pm kickoff. If you played soccer or football you'll love rugby. More info at

We're going active but light tomorrow in a pre-match workout:
Warmup: stretching / foam roll
3 rounds:
10 reps each.
Air squats
Pull ups
Push ups
Sit ups
Kbs 1 pood

Post workout: thorough static stretch.

Wednesday, September 5, 2012

Daily Workout 9/6: One Big "Like"

Awesome day in Chickentown! Got some great sonogram pictures, including a big thumbs or facebook "like",of the future Biggs who's headed our way in January.

It was a rest day so I let Indra Swift, CMT beat me up a bit after work. Apparently I was locked up a bit worse then I thought. Took her 2 hours to get me into reasonable shape. Feeling great now and ready for tomorrow.

Daily Workout 9/5 (In-season rugby workout)

2 rounds:
200m run then
10 reps each
Push ups
Sit ups
Pull ups
air squats

light shoulder warmup

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

5.5' / 325lbs Tire Flips
Wall Climbs


Rugby Practice.

Tuesday, September 4, 2012

9/5: Busy night at CF Chickentown! / Rest Day Wednesday / Chicken Chili

Well turned out to be an active night here. Rugby practice was cancelled so got thought the daily workout before some of the team popped over for a "chalk talk" that turned into a gab session while drew did some deadlifts.
Then mike and Amy came over to run through "bull". All in all an active night.
Tomorrow is a mobility day to rest up from bull and the previous weeks workouts.
Paleo Chicken chili was on the menu tonight:
Meat from a small chicken cubed

6tbs home made chili powder =
1- new Mexico, pasilla, cascabel, California, dry chipotle, ancho, Serrano chilli
1tsp dried oregano, onion and garlic,
1 tbs cumin seed and paprika
Grind to fine powder in coffee grinder

1 onion diced

3 cups of mile and Brett's mini farm tomato/pepper sauce= 5-6 tomatoes blanched, quartered
1 green bell pepper, sun pepper, Long hot pepper, poblano.
1 onion
Basil, cook together for 20 minutes uncovered or use canned tomato puree and chopped pepper and onion.

Two slices of cooked chopped bacon

2 cups of chicken stock

1/4 cup smooth mashed avocado

Brown chicken in a bit of olive oil then add all other ingredients. Cook covered over low heat or in slow cooker for 3 hours minimum. 5-6 preferably.

When finished stir in avocado till combined.

Monday, September 3, 2012

9/4: "Bull" / Rugby In-season Workouts Begin

"Bull" was a bear. It hurt, a lot. Thanks to Ed for dropping in and the support to get through it. Glad to have a new chickentowner.
Rugby started last week while I was away, so Tuesdays/Thursdays will be practice days until November.
We'll have in-season training schedules which will include some light days Tuesday/Thursday and some pre game day mobility/ recovery on Fridays. Monday's and Wednesday's should be normal days.
Myo facial release 10 min hitting shoulders

10 rounds:
10 plyo pushups
10 supine ring rows.
30 25lb good mornings

Sunday, September 2, 2012

Daily workout 9/3: It's labor day and vacation is over! So we're doing some work! Who's in?

We're back after a 16 hour trip home and ready to work! Came home feeling great and got an awesome letter from Cindy from heroes in transition which ill be putting ip in the gym. So tomorrow on labor day we will labor with a hero Workout...


Two rounds for time of:
200 Double-unders
135/95 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Saturday, September 1, 2012

Crossfit Vacation Day 10: A gift to remember the trip by, at least for about a week....

Well it been a great trip. Lots of relaxing, just a slight sunburn and I'm sore as hell right now (that's a good thing).
9 workouts in 10 days will do that especially when three of them in the last week were 20+ mins.
And of course with 3 pullups to go on the last round of the last workout..... RRrripp! Right ring finger callus tears off.

We'll take a rest day for travel tomorrow and get back on at CF Chickentown Monday.

Was another looooog workout today. Teams of three:
5 rounds
15 95lb thrusters
15 pull ups
45 double unders
Each member starts on a different activity and cannot move to the next until each member is done. So the members that were done gave encouragement to the unfinished members.
It was pretty bad to be honest I was glad when it was over.

Finished in 20:43