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