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.

Thursday, November 1, 2012

Sweatshirts, t-shirts and now, winter caps! Let's keep it Rollin' for CF KOB!

Please pass this on to friends and family! Contacts me ASAP if interested! Remember ill donate $10 for every sweatshirt & tshirt sold and five for winter hats to CF LBC's Mike and Molly fund. You get to do a good thing and you get some kickass CFC gear!

Sweatshirts are grey hooded pull overs (except the few exceptions I've talked to) men's sizes. They are $21

Tshirts are $15: men's and women. Tanks/t's grey, yellow or pink.

Knit winter cap: acrylic, black with embroidered logo one size, pic below attached $12