Thursday, January 31, 2013

Workout 2/1: Overhead awkwardness

Warmup: row 1000m / dynamic / foam roll

Strength: 3x 20 reps 20lb wall ball sit up throws

Workout: 30 Reps for time
In anyway possible... Snatch, clean awkward fumble.
Get a 80 lb heavy bag from ground to overhead.

Wednesday, January 30, 2013

1/30 rest day

Good three days of workout equals a day of rest. Got some more weight to move this week though!

Monday, January 28, 2013

Workout 1/29: "Christie"

For my sisters birthday; "Christie"

Warmup: dynamic / shoulder mob

Strength: 5x3 Deadlift 70-70-70-80-90%

Conditioning: "Christie"

5 rounds

5 clean and jerks 135
10 ring dips
15 box jumps 24"

Sunday, January 27, 2013

Workout 1/28: "Scobee, Smith, Onizuka, Resnik, McNair, McAuliffe, Jarvis" aka "STS-51-L

I have always been a "Space" geek, even went to space camp... yep. Tomorrow marks the 27th anniversary of the loss of 7 amazing individuals. On its tenth mission, OV-099, 73 seconds into take off on mission STS-51-L exploded due to a faulty O-ring on an external solid rocket booster. This is more commonly known as the Challenger disaster.
In remembrance of the loss we'll do "Challenger"

Warmup: dynamic / foam roll

Strength: 5x max rep strict pull ups

Conditioning: 7 rounds for time, one for each crew member.

99m row
51 double unders
10 burpees

Wednesday, January 23, 2013

Workout 1/24: 50 lb slam ball+18 lb Sledgehammer+Santanasties=....

.....Today's awesome workout!

Warmup: 200 double unders / dynamic / hip mobility

Skill: free handstand work / hand stand to forward roll

Conditioning: 25 reps for time of each, broken up any way needed:

50 lb slamball Ground to reverse overhead throw

Sledgehammer overhead squats right hand

Sledgehammer overhead squats left hand

20lb medball santanasties

Ground to overhead reverse throw. Squat to pick up ball, using a clean/snatch hip drive throw the ball up and back over your head throwing it as far as possible

Sledgehammer ohs: holding a sledge grab the weighted end with one hand and handle end with other perform ohs as usual

Santanasties: Named after my good friend , legendary freak strength strong man and one hell of a lawyer,Mike Santanasto. He gives us the jumping burpee ball slam. Pick ball up to over head, jump, and slam the ball as you come down as hard as you can. Perform a burpees on the ball and repeat.

Monday, January 21, 2013

Workout 1/21

Warmup: row 1000m / lax ball shoulders

Skill: row 500m for time

Conditioning: Amrap 10 min
20 air squats
10 toes to bar

Cash out: 500m row for time.

Sunday, January 20, 2013

Workout 1/21: "MLKJ"

Got a great day of winter touch rugby in today. Felt good to run with the boys again.

Warmup: foam roll everything / dynamic

Strength: 20 Turkish get ups 1.5 pood kettlebell

Workout: MLKJ

5 rounds for time:

10 Man makers 40 lb
10 Leaps - broad jumps
10 Kettlebell swings 1.5 pood
10 Jumps - box type, 24 inches

Cash out: max rep pull ups in two minutes

Thursday, January 17, 2013

CFC Total results: Two new PRs!

Was a half and half day: I think I left about 35 lbs on the table. Hit a new strict press PR to start things off. The moved onto squat cleans. Current PR is 225. I hit 215 and missed 225 due to form on the catch. Jumped right to 230 for a new pr try and just missed it twice.
Went to squats worked up to 385 which i hit pretty easily, then wanted 405 very badly. It been a real sticking point I was .5 inches from standing it up. It just didn't want to go.
Them mike Hitcho from twin city barbell helped me through to a 425 new PR on the deadlifts.
All in all in happy but there was room for improvement.

Tuesday, January 15, 2013

Workout 1/16: Chickentown Total= lift a bunch of heavy things and put them down...

Tomorrow major weight gets moved...
As my college strength and conditioning coach affectionately called it, it's Dick Measuring Day at CFC.

Chickentown Total:

Proceed through the four movements in order finding your 1 rep max for each. You get three attempts after warm up at each movement. Add together for you total score.

Strict press
Squat clean
Back squat

Monday, January 14, 2013

Workout 1/15: "Annie"

Sledgehammer work could be the most therapeutic movement there is. Just going to town with 16 lbs of steel on the end of a stick is an amazing stress reliever.

Warmup: row 1000m / dynamic / lax ball and band work

Skill: pistols

Workout: Annie
For time: 50-40-30-20-10 reps of
Double Unders

Sunday, January 13, 2013

Workout 1/14: Sledgehammer day

Thanks for all the b-day wishes. Raised $150 for to boot!

Warmup: run 800m / dynamic / shoulder & ankle mobility

Strength: Ring dips & strict chin ups 5x max reps

Conditioning: 4 rounds of 25 reps of each movement hitting a tire.

Rt side diagonal (lft foot forward)
Left side diagonal (rt foot forward)
Right side, tread strikes
Left side , tread strikes

Cash out: 1 mi run

Thursday, January 10, 2013

Workout 1/11

Warmup: 1000m row / dynamic

Skill: backwards roll (see gymnastics WOD demos)

Strength: Front Squats find 1 RM

Workout: 21-15-9
Alternating arm dumbell snatch

Wednesday, January 9, 2013

Workout 1/10: who's happy for a rest day?

Ok so that was a bit more then I expected... Wow. shoulders and quads are screaming. We'll take a recovery/mobility day tomorrow.

Tuesday, January 8, 2013

Workout 1/9: Back to Work / Blowin' Up the Shoulders

Well tomorrow it's back to work. After a few days of adjustment it's time to head back to the grind. We're still figuring out the the new routine with having a kid, but I made a promise not to find excuses to avoid working out. Tonight was a prime example.

In the midst of digesting my new sleep pattern and after her first outdoor walk, I found myself holding a very cute, sleeping 5.7 lb baby and it would have been very easy to nod off for a bit, wake up and say, "Tomorrow is another day." Instead, I waited until she was awake and hungry, ready for mom, and off to the garage I made myself go. It took a minute to get going but got through it and I'm glad I did.

Tomorrow we're blowing out the shoulders.

Warmup: dynamic / 1 mi run

Strength/skill: handstand holds 3 for max time, 30 hollow rocks

Workout: 3 rounds for time
50 doubleunders
50 walking overhead lunges 25 lbs
50 24 inch box jumps

Cash out: battle ropes
1 min each: up down alternate
Side to side
Circles(change direction. 30 sec through
Up down together

Workout 1/8: CFCs Newest Member

Well it's been an exciting few days for sure around here to say the least. 3am January 3rd, I got the tap on the shoulder... "B, I think my water broke."
My half unconscious reply, "did you call someone?". Sarah calmly relied, "No we need to go." Me, "Ok, can you wait till 8?" Sarah, less patiently at thus point, "No lets go!"

So, at 6:09am 1/3/13, Reagan Emma Biggs, CFC's newest member was born!

While still in the adjustment period I was able to get my first workout in yesterday.
Having a home garage gym definitely has its advantages. While Reagan was with mom for her mid evening meal, I was able to hit some deadlifts and kettle-bell's for some posterior work.
As an added benefit it does not appear that classic rock and dropping weights has any effect on her sleeping habits. Bonus!

Today we'll round out with some frontside work. Looks like some outdoor work will be tolerable later this week so some running will be in order.

Warmup: dynamic / foam roll

Strength: Overhead Squats 5x3 75%

Workout: Amrap in 15 min
7 Toes to bar
250m row
5 50lb ball slams

Cash out: 75 abmat sit ups for time.

Wednesday, January 2, 2013

Some Crossfit Football Love / CFC 1st timer

Woke up this morning and checked my normal websites. Got to Crossfit football and boom there I was! Headline picture!
Check it out below or at

Had a guest tonight in the gym, my certified massage therapist who keeps me pliable after some rough workouts, Indra Swift.

Contact me at if you want her info and need anything worked out. She's great with athletes and very reasonable.

We did some skill work with teaching her proper form snatches and got Tabata intervals in to finish off the day.


Warmup: 100 dus/dynamic/should mobi/
Posterior chain stretching

Strength: deadlifts 5x3 75%

Conditioning: 5 rounds:
30 reps 1.5 pood kettlebell swings. Use the first 60 for the movement and the last for rest. Count misses as score.

Tuesday, January 1, 2013

Workout 1/2: Snatches and Tabatas

Great way to start the year with a huge new PR on Fran: 5:54. Former PR was 7:14. I don't care what anyone says Fran is a horrible few minutes of life.


Warmup: 500 row / dynamic / shoulder mobility

Strength: 5-5-5-5-5 Power Snatch

Work out: Tabata intervals 1 min rest in between.

Abmat sit-ups