Friday, May 31, 2013

$1,500 raised by the HIT Squad! / 5 heroes in 5 days

Thank you to all the new HIT Squad members for all the the support! We will be donating $1,500 to Heroes in transition at their annual gala tonight in NYC. Absolutely amazing! The shirts should be in in about three weeks so you will have them in late June sometime.

5th hero workout in five days: I'm beat, but happy and even more respectful for the even greater sacrifices that these heroes gave. Thank you to Michael Murphy, Robert Kalsu, Dick Winters, Jerry Patton and Eric Jones for your service. 

The HIT Squad:

Jake Knight

Brett Biggs

Sarah Biggs

Reagan Biggs

Josh Ellis

Linda Kospiah

Cathy Biggs

Dennis / Karen O'donnel

Shane O'donnel

Frank Weghoffer

Brendan Reeves

Christie Ellis

Drew Ellis

Kai Ellis

Veronica Maher

Mike Santanasto

Amy Santanasto

Pauli Mangieri

Lauren See

Erika Petrozelli

Matt Petrocelli

Meg Smith

Carolyn Florentino

Colin Anderson

Ashleigh Anderson

Graham Anderson

Chris McGinnis

Lindsey Brase

Courtney Benedict

Ed Albertson

Lynn Iaccarino

Erin Frawley Mahood

Phil Shipos

Melissa Neu

Liz Czajkowski

Indra Swift

Chris Mc Gee

Lindsey Christy

Mike Abgarian

Molly Abgarian

Brandi Flyte

John Haney

Stephanie Haney

John Pozzetta

Mst. Sgt. Stuart Loux

Carole Loux

Fran Ohl

Jim Isbell

Kenneth Jones

Michael Warshaw

Melissa C Papa

Roberta Cannon

Jaqueline Guidry

David Nunheimer

Michael Procek

Stephanie Seaman

Cindy Jones

Elissa Rothermel

Eric Covell

Mary Jane Sickonic

Thursday, May 30, 2013

Memorial Week Workout Day 5: "Eric" the Reason for Heroes In Transition. HIT Squad members and others please read.

With the H.I.T. Squad Fundraiser wrapping up tomorrow and the Heroes In Transition Gala being held in NYC tomorrow night, I found it quite fitting to wrap up CFCs Memorial Week of Hero workouts with the reason behind Heroes In Tranition, Captain Eric Jones. He was the friend of my college roommate, I never met him but wish I had. In 2009, he was tragically killed in a helicopter accident on a combat mission in Afganistan. His parents started Heroes in Transition in his memory to help Veterans who need assistance adjusting to life after sustaining injury, both physical and mental, in the service of their country. I have seen them purchase and train service dogs, ( we helped buy one they named Jethro, which was Eric's pilot, call sign), a van for a veteran who took it upon himself to distribute food to local indigent vets all with little means of his own, and many other things like this.  Check out for more Info. Tomorrow I will release the tally that was raised by the HIT Squad that will be donated tomorrow night at the HIT Gala. Thank you to all those who have joined the support is amazing. There is still time, until 4PM may 31st, to Join the HIT Squad. Please spread the word for a last push. Share, like, send whatever. To join click on the donate link on the right side of the non- mobile site of $15 gets you a tshirt or tank. 

Memorial Week Day 5 workout:


10 rounds for time:
50 jump rope double unders 
25 abmat sit ups
10 Santanasties* 20 lb ball

*= jumping burpee ball slam begin with a wall ball on the floor. Pick it up to overhead in any fashion you see fit, at the top, jump and bring the ball down to the ground in a slam ball motion. Perform a burpee with hands on the ball (no jump required)and repeat.

Wednesday, May 29, 2013

Memorial Week Day 4: "Jerry"

Feeling battered and beatin'. Hands are torn up and the DOS (delayed onset soreness) is fully set it. 

Tomorrow: "Jerry"
For time:
Run 1mi.
Row 2k
Run 1mi.

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor

Tuesday, May 28, 2013

Workout Memorial Week day 3: "Winters"

Well today took me to the limit. The first time I've attempted an Rx'd weight "Kalsu". Thank you Robert Kalsu for you service and inspiration. 
Previous completed efforts were at 75lbs and 95lb with 4 burpees. Both were around 20mins. 
Every round compounds the next. The 5 burpees really start to compound your shoulde/tricept degradation around round 8-9. You are gassed and weak, yet you have get those burpees done with enough time to make the thrusters worthwhile and rest. Each round add a power clean to get the bar racked and then get that thing over head from the bottom squat position. It plain sucks, it is a relentless beast of a workout. 
51 reps in was my breaking point and my body brought the workout to an end by means of the now non-virgin CFC puke bucket. 
We forge on tomorrow for day 3 of Memorial week. 

Tomorrow: "Winters" Named after Lancaster native and of "Band of Brother" fame Maj. Dick Winters. 

4 rounds in weighted vest: 
800m run
21 burpees
10 pull ups
5 handstand push-ups 

Richard D. "Dick" Winters (January 21, 1918 – January 2, 2011)[1] was a United States Army officer and decorated warveteran. He commanded Company "E", 2nd Battalion506th Parachute Infantry Regiment101st Airborne Division, duringWorld War II

Monday, May 27, 2013

Memorial week continues tomorrow with "Kalsu"

Ok so many did "Murph" today. A truly iconic amount of suck that you are forced to embrace to get through it. It makes you think a lot about what others have done for you without question or even knowledge of your existence.  A great tribute to the fallen, but one day just isn't enough for the sacrifice that was made. CFC will be recognizing Memorial week and continue with some other iconic workouts. 
Tomorrow we conquer what I consider to be the worst workout I've ever done:


Every minute on the minute perform 5 burpees, then use the rest of the min to perform as many 135lbs thrusters as possible. Repeat until 100 thrusters are rep'd. 

James Robert "Bob" Kalsu (April 13, 1945 – July 21, 1970) was an All-American tackle at the University of Oklahoma and an eighth-round draft pick by the Buffalo Billsof the American Football League in 1968.

Kalsu was a starting guard in 1968. He played the entire season and was the Bills' team rookie-of-the-year.[1] Following the 1968 season, to satisfy his Reserve Officers' Training Corps (ROTC) obligation, he entered the Army as a Second Lieutenant and arrived in Vietnam in November 1969 as part of the 101st Airborne Division. He was killed in action on July 21, 1970 when his unit came under enemy mortar fire at FSB Ripcord near theA Shau Valley.

Tuesday, May 21, 2013

Workout 5/22

Shoulder blaster that put me on the floor today. Onto tomorrow:

Warmup: 740 m row / dynamic / hip mobility

Strength: 5x max reps strict pull ups and ring dips

Conditioning: 1000m row for time

Cash out: 100 ab mat sit ups / 2 x 1 minute plank holds

Monday, May 20, 2013

The 1st Day of Fall Rugby Season Starts Today

Well it was a good spring season, felt very fit going in minus some "baby" weight. Was able to drop 20lbs throughout the season and got back down to fighting weight. Now with a week of healing and reloading, The new season starts. Looking forward to getting into some Heavy stuff again. Today we started with some Deadlifts and a quick and dirty metcon. Mike and Amy Santanasto came over to get some as well.

Workout Tuesday may 21st:

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

Strength: Press 3-3-3-3-3 / Squat 2x10 reps 60% 1 rep max

Conditioning: 5 rounds for time:
5 wall climbs
10 24 in box jumps
5 burpees

Wednesday, May 8, 2013

Will You Join the CFC H.I.T. Squad ?

(Ordering info at bottom) So the whole reason for the CF Chickentown endeavor wasn't to open a profitable gym, but to have some fitness related fun and more importantly to recognize those who have put the freedom of others ahead of their own well being.
In that spirit, I have adopted Heroes In Transition (H.I.T) as my focus. Last year we raised over $1,200. It is a charity that my college buddy helped to start after his friend from his hometown was killed in a helicopter accident in Afghanistan in 2009.
This charity does some amazing things.
This year on May 31st is the annual H.I.T. Gala in NYC. Last year this event helped to buy a delivery van for an able bodied vet who took it upon himself with little assistance to deliver food to other needy vets.
I want to be able to contribute a substantial amount to this charity on behalf of the CFC H.I.T. Squad so I call upon the CFC followers and others to help in that effort.
Join the CFC H.I.T. Squad by buying one of our new awesome ultra soft Tshirts or our classic T's or baby onzies. All are $15 each and every penny of proceeds will go to heroes in transition! Please help on this undertaking.
All buyers will earn a place on the new CFC wall of heroes in the gym.

How to order:
Visit (nonmobile site)
Click on the donate link on the right. all are $15. Give more if you'd like and give the size(s) and style(s) in the memo. Shipping is free and you'll have them in June. Taking orders till May 31st.

Tuesday, May 7, 2013

Paleo Chicken Parm in a veg Ragu

It's hard to replicate that fried crunchiness of the breading of chicken parm. Here's a decent flourless alternative to cure that fix. Feel free to substitute your meat of choice.

Spaghetti squash: cut in half bake in 350 degree oven for 40 min with cut side down. While baking prepare sauce. Scrape out flesh into strands, set aside.

Vegetable ragu:
24 oz tomato sauce no salt added.
1/2 cup diced bell pepper
1/4 cup of each diced:
Chopped kale
Sun dried tomatoes
1 tsp minced:
1/4 tsp Red pepper

1tbs olive oil

Sauté vegetables in olive oil for 5 minutes over medium high with a pinch of salt. Add garlic, oregano, basil and pepper. Cool for 1 min. Add in sauce. Cover and simmer for 20-30min over medium.

2 organic chicken breast sliced into 2 cutlets each
1 cup almond flour
3 eggs beating with 1 tbs water added
Black pepper
Salt to taste

On both sides of each cutlet sprinkle black pepper and salt (if wanted) rub in so it sticks

Pour almond flour into pile on dinner plate and spread every on plate.

Dredge chicken in eggs to coat lightly, then place breast directly on pile of almond flour. Press down gently, flip, repeat, flip repeat. Flip repeat, give a light shake, set aside. For this for each breast you may need to redistribute or and more almond flour.

In a large non stick skillet add enough ought olive oil to make about 1/4 in depth.
Slowly drop in 2 cutlets give about 2-2.5 mins per side and remove to paper towels. Repeat with two remaining breast.

Place oven broiler on hi. Save 1/2 cup of sauce on the side. Drop 2 cups of loose spaghetti squash into the sauce pan to warm for a moment. Place 1 half on each plate place chicken on top then top with a light coating of sauce from the side on each chicken breast.

If you prefer cheese, put some shedded mozzerela over top now. Place plate or ramekin near top rack. Until edges of chicken get to a darker brown or the cheese is fully melted.


Not a low calorie meal so save it for after a rough workout.

Sunday, May 5, 2013

Workout: May 6th snatch intro / Fran

After a very big win for the lv rugby hooligans over south jersey and a bit a facial injury (someone used my face as a starting block with cleats on) we're going big on monday. Very excited, Got our new chickentownwers coming over tomorrow and we need to set a base line, so Fran it is. Before we're going to do and intro to some oly lifting and get everybody under some weight.

Warmup: dynamic warmup / bergener warmup- snatch

Strength/skill: Snatch 1 r max

Conditioning: "Fran"
Complete, 21-15-9 reps:
95 lb thrusters