Wednesday, October 31, 2012

Sweatshirts for CrossFIt kob!

Ok everybody, I've promised $10 per sweatshirt sold. We've got 21 ordered, thank you So much, heroes in transition will get $210 for that. However, The owners of crossfit 610, and to whom i owe great gratitude, Mike and Molly, who changed my life, have had a lot washed away in the storm. While cf Chickentown cannot do much as a personal garage gym, any sweatshirt or T-shirt ordered from here on out will equal $10 that will go to the fund CrossFIt Lbc has set up for them. Contact me at and i send you the info! Let go 610ers!

Drew takes the day.

Well work and personal stuff got I t he way today so "sandy" will wait. Drew got some at CFC however.

Monday, October 29, 2012

Workout: 10/30 Hurricane week continues "Sandy"

Well she's here and almost at full strength. Got "Windsprints" complete; a good 5k today. Hit some nice 35 mph wind gusts but still managed a 27:04. I take it.
Tomorrow we go with "Sandy":

Warmup: dynamic/ foam roll

Strength: 5x1 Clean and jerk.

Conditioning: "Sandy"
7 rounds for time
9 half moons
7 toes to bar
5 burpees
3 50lbs ball slams
1 wall climb

Stay safe everybody!

Sunday, October 28, 2012

Workout: 10/29 "Windsprints" (pun intended)

So we train hard using functional movements to be ready for real life scenarios. So what's more real then running into a f'ing hurricane!
People pay to do these man made "warrior" and zombie races. Lets use nature's worst to make ourselves better.

Warmup: dynamic stretch / gauge safety of running out doors.

Strength: squats 3x5/ strict press 3x5

Workout: run 5k for time. Dodge flying objects and flowing water. Run off of the pavement for as much of it as possible.

Cool down: you won't need it.

Hot shower.

In all seriousness, be safe and smart.

Tuesday, October 23, 2012

CFC sweatshirts

CF Chickentown sweatshirts are being ordered! You pick the style, buy it at cost and ill donate $5 per to Heroes in Transition for each sold. If You pick it up and do a workout ill donate $10!
You can't beat that! Email me at for styles. Start your Xmas shopping early!

Workout 10/24: CFC sweatshirts!

Warmup: dynamic/ lax ball shoulders/ bands on posterior chain

Strength:deadlifts 5x5

Workout: 10-9-8-7-6-5-4-3-2-1
Pull ups
Pop overs( jump over 24 inch box either stopping on or just touching the top)
Cash out: 100 Abmats

If you are interested in CFC sweatshirt email me at
Ill e-mail you back with styles/prices, they will all be at cost.

10/25 rest day:

Watching the sunset while your doing dead lifts id pretty cool.
Last rugby match of the season this weekend so last practice tomorrow night= no workout

Q&D (quick and dirty) tonight.
Felt good.

Monday, October 22, 2012

Workout 10/23

Warm up: dynamic warmup/ foam roll

Strength: squats 3x5

Conditioning: 4 rounds
10 right arm dumbbell snatch
10 left arm dumbell snatch
50 double unders
5 dumbell thrusters

Cash out: max rep toes to bar x 3

Sunday, October 21, 2012

Workout 10/22 will post tomorrow

Due to playing 80 mins at hooker in a rugby match against some monsters from reading ill have to see how my neck is feeling tomorrow to decided what will be doing. Stay tuned.

Thursday, October 18, 2012

Paleo Breakfast sausage

A delicious morning staple for but the contents are often unknown. Nitrates, high fat content
Breakfast sausage.

Here's and easy one that you control the ingredients:
1/2 lb pork loin as lean as possible
1.5 tsp dried sage (1tbs if fresh)
1.5 Tsp course ground black pepper
1 clove of garlic chopped very fine or 1/2 tsp garlic powder.
1/2 tsp onion powder
1 egg
Salt as desired, I use about 1/4 tsp.

Either grind the meat or chop it into almost ground like texture. I like to leave mine a bit course.
Add everything else and combine thoroughly.

Firm into 4-6 small patties about 3/4 inches thick.
Sauté in some olive oil on medium high heat until brown and Cooked through.

You can store these and heat them up in the microwave for an easy breakfast side .

Tuesday, October 16, 2012

Workout 10/17

Great rugby practice tonight. Got some stuff to work on but Lehigh will be ready for Reading on Saturday.

Hit the quads and shoulder hard Monday so we'll take a break.

Strength: ring dips 5x max reps and pull ups

Work out: For time:
100 reps wall ball sit ups for time. Take 20 lb wall ball and throw it against wall at top of sit up
Then 200 double unders

Cool down: static stretch thoroughly.

Workout 10/16

Was right there at185 on the snatch but couldnt get it to connect. tied my PR at 175. Little prerugby practice warmup tomorrow.

Warmup: shoulder work/ foam roll

2 rounds: 10 reps each
Flutter kicks
Supermans 5 sec hold
1 pood kettle bell swings
Pull ups
Wall balls

Friday, October 12, 2012

Workout 10/13: Snatchy Saturdays

No it's not the special at your local college bar, early tomorrow we work on the snatch movement and its components.

Warmup: dynamic, lax ball shoulder work, burgener warmup snatch grip

Strength: find 1 rep max snatch

Workout: 5 rounds
20 reps 95 lbs overhead squats
10 reps Standing Broad jump
5 Reps two hand max vertical jump

Thursday, October 11, 2012

Chickentown Sweatshirts and winter hats!

I'll be doing an order for sweatshirts and hats in about two weeks. If your interested in the idea please let me know and your thoughts on style color etc. I will work on design cost after I get an idea of who wants one.

Wednesday, October 10, 2012

A little FU from CF Chickentown to the old Posterior Chain: Commence funny walking

Well we set out to do it and it happened. Heavy Deadlifts, 150 reps of 53 lbs kettlebell swings and some "good mornings" as a final topping on dismantling the posterior chain today.
Rolled out hard but the funny walking has begun. You all know it, the muscles start to tighten up an then you have to do funny things just to walk. People laugh but you know that you just put up some numbers, embracing the hurt.
Santanasty goes big at 440lbs for 3 rep deadlifts. That's all we have in the gym to put on the bar. Got up to 365 which is good for me.
Rest day for rugby practice tomorrow.

Tuesday, October 9, 2012

Workout: 10/10 Get the roller out, the PVC one...

Deadlifts, good mornings, kettlebells swings... Get the roller out, the PVC one not that sytrofoam child's toy.

Strength: 5x3 deadlifts

Workout: 5 rounds
30 kettlebell swings 1.5 pood
60 double unders

Cash out:
20 reps bar good mornings
100 abmat sit-ups.

Post workout: roll the crap out of your back and hammies. Lax ball scapula
Static stretch.

Sunday, October 7, 2012

Workout: 10/8 MMM...bunny...

Let myself on relaxed diet this weekend and I'm feeling it. Taste of DC festival and and awesome dinner of carrot pasta and rabbit ragu. It's full on paleo this week. No grains! Its my 7th wedding anniversary monday so we'll use that for inspiration:

Warmup: jog 7 minutes / dynamic stretch

Strength: power cleans
7x2 touch and goes

Workout: 7 minute amrap
7 reps each:
24 inch box jumps v
50 lbs ball slams
Pull ups
95 lbs thrusters

Cash out: battle ropes 7 rounds x 7 reps each: alternate up down and together side to side. No break in between.


Thursday, October 4, 2012

Workout 10/5: lucky 7

I think we're as prepared as we could be for North Penn this weekend. It will be a tough match but we look together and strong.

Big weekend for me personally, I celebrate the 7th anniversary of marrying my favorite person in the world and she happens to be 6 months pregnant! We'll be heading to DC to relax and take in some history.

As far as a workout we'll take on a good one tomorrow in the early afternoon. Its a secret until then.

Wednesday, October 3, 2012

Workout 10/4

Awesome day of some strength and a quick shot of some good old suffocating work today. The walking wounded Mike and drew came by. Mike torn thumb tendon, drew banged up elbow.

Workout: 10/4 pre rugby practice

Warm up: 200 double unders then static Stretching.

Workout: 2 rounds

20 hand release push-ups
10 pulls ups
30 air squats
10 burpees
40 1 poods kettlebell swings
10 supermans 5 second hold
50 Abmats
10 toes to bar

Cash out: run around, sprinting, catching kicking, tackling for 2 hours.

Tuesday, October 2, 2012

Workout 10/3

After about a week of craziness, including a very large new account, an awesome rugby match in which I was knocked out and the rest of life, we're back on it tomorrow!


Warmup: dynamic

Strength: shoulder press/ squats 3x5, max strict pull ups x3

Met con: 30 reps for time-
135 power cleans
No break
30 burpees for time

Ah hump day...