Tuesday, July 30, 2013

Chickentown Death March: The Return

It's time for the comeback one of the first CFC workouts. The Chickentown Death March....

Daily Workout: “Chickentown Death March”

5 Mile run, for time


After each mile execute the corresponding activity:
Mile 1: 100 Doubleunders
Mile 2: 100 abmat situps
Mile 3: 100 Jumping lunges (50 each leg), feet must leave ground with hips in extension in transition and knee must touch the ground to be counted
Mile 4: Pick up 40lb dumbbell, proceed to next mile carrying it in any way you deem appropriate. If weight is dropped, count 5 penalty Santnasties* for each drop, to be performed at the end of mi. 5.
Mile 5: 25 reps 20lbs Santanasties + For Every minute you are over 1 hour at end of 5th mile add 1 Santanasty, then add your dumbbell carry penalties , Max= 50 reps

* Santanasty = a.k.a. Jumping burpee ball slam. With a 20lb med ball. Pick ball up from ground to overhead. When ball is above head, jump and aggressively slam the ball to the ground on your decent from extension. Once ball is on the ground, perform a burpee using the ball as the base for your hands. 
Repeat for Rxd reps.

Results 7/30

Sunday, July 28, 2013

Workout 7/29

Warmup: dynamic / thoracic mobility

Skill: hand stands

Strength: Turkish get ups 7 reps each arm 1.5 pood

Conditioning: 2 rounds for time:
800 run 
50 Double unders (125 singles)
25 Air squats
10 Jumping lunges each leg 
5 sit to stands

Workout 7/28

Warmup: dynamic

Strength: snatch, max out then, lower weight to 75% and work on form. 

21-15-9 reps
Toes to bar
95 lb power snatch

Cash out: plank hold 1 min, anterior and posterior. 

Thursday, July 25, 2013

Workout 7/25

Warmup: dynamic / squat mobility

Strength: max rep of 225lb squat and 115lb shoulder press. You may rest under weight but not put the bar down. 

Conditioning: 3 tabata intervals 1 min rest in between 

Sledge hammer swings
Abmat sit-ups 

Tuesday, July 23, 2013

What does a 13.1mi Erg row feel like?

That was a new experience. 21,097m (13.1mi) row for time. In short it was hard but very boring. I've run multiple half marathons. At least running outside you are going somewhere. Today I found myself listening to repeated songs on pandora workout station in some kinda of limbo, saying stupid things like, "just 43 more minutes". There's  just no variability. Same motion, over and over again. Staring at a small screen. 
Couple things I notice from technical perspective, if you focus on thoracic stability you will improve your speed. When you re exhausted this becomes very hard. You catch yourself rounding your back and bleeding speed. As soon as you tighten up and become stabile, you pick up 3-5 sec on your 500m split. 
Much like running a half, the last 4 mis or so you get a bit weird. Your mind does some strange yet acutely aware and cognitive things, i.e. figuring out which is the closest fraction of distance you have left, 1/2,1/3,1/4,1/5,1/6th,etc., converting meters  into miles, all kinds of strange things. 
You charge through the last mile and finish. Relief, pride, exuberance. 
Then you stand up.
You now know what the last 1:30+ did to your body and mind as you come out of the zone. Your back, quads, traps all let you know they are not happy. 
That's when u introduce then to mr foam roller. 
After cool down, shower and 64 oz of water and two protein shakes, you play with your daughter until she's tired, put her down for a nap and subsequently do the same. 2 hours later wake up ravenously hungry and crush some food.
Then you finally feel pretty good about what you just did. 

Monday, July 22, 2013

Workout: 7/23 half marathon row.

So the Crossfit games gets underway in Wednesday. Second event for Wednesday was announced: 13.1m (21,097m) row, scored at 2k and total time.

Sound like a challenge... Lets do it. 

Dynamic stretch, foam roll

Workout: 13.1 mi row. Score 2k split and total time. 

Sunday, July 21, 2013

1 year, 30+ visitors, 187 workouts, $2,700 raised, 213 items sold. - CFC's first year.

Today is the first anniversary my personal fitness endeavor, CF Chickentown. A bunch of crazy stuff and some great workouts this year. Born out of the odd combination of a tounge-in-cheek social snafu and a necessity to have a place to continue my fitness regimen after Crossfit  610 had its last workout, CFC, the cross training fitness personal garage gym,  came to be. 
Facebook deems Hanover township Bethlehem as Chickentown. A perplexing moniker, which I subsequently found out, from a friends grandfather, was the name of Hanoverville rd back in the day. This became a running joke within my circle if friends. After announcing I was building a personal garage gym the new joke was I was "creating Crossfit Chickentown". 
Almost immediately after the flooring went down and pullup bars went up, there was a demand for t shirts which I thought was a bit ridiculous in concept for a personal garage gym. 
I never wanted to make CFC into a business.  I don't need much more on my plate quite frankly. The thought came to me that I should have some fun with this and "play gym" and see if I could do something good out if it.
My great friend from college, Pauli Mangieri, helped to start a charity for his friend who died in in Afghanistan in 2009 called heroes in transition. I was internally compelled to use this as the motivation for the effort to create a pseudo-business gym. 
I developed a logo, got a workout blog,Facebook  page, etc... Then I sold some shirts. First go around, CFC sold 69 t-shirts. I was officially dumbfounded at the response, $700 went to heroes in transition. 
Winter came and there was yet more demand for sweatshirts. I think we sold 54. $540 to heroes in transition. 
This spring I wanted think of something to raise money for the heroes in transition gala in NYC and for some reason,  "H.I.T. Squad" came to mind. Worked on a design for about three weeks and must have nailed it. We sold almost 90 shirts and got more donated. After this response I decided that we were going to give all revenue to HIT. $1,500. 
So, this year, we've had 30+ visitors, raised $2,700 for charity, and gotten some great workouts in.
To be able to raise that amount of money from my workout habits is something I never expected. I hope to continue this unexpected endeavor as I've been able to have fun and do some good with it. 
If you're ever in the mood for a change of scenery  from your current gym,  come on by. Visitors are always welcome and free. 

Wednesday, July 17, 2013

Workout 7/18

Gonna be ugly...
Warmup: dynamic / Ankle mobility

Strength: strict pull ups 3 times max rep + 3x max rep kipping pull ups 

Conditioning: 21-15-9 
Front squat 185lbs 
Burpees box jumps 24 inches

Monday, July 15, 2013

Workout: 8/16

Warmup: 200 double unders / hip Mobility

Strength: 5x5 power cleans 70% 1 rm

Conditioning: 20 minute AMRAP

Run 100m
10 evil wheels
10 50lb slam ball overhead reverse toss

Workout: 8/15

Warmup: dynamic/ shoulder mobility

Strength: push jerk find 1 rep max

Conditioning: 3 Rounds for time:
500m row
15 wall ball sit ups 20lbs
20 hand release push ups

Sunday, July 7, 2013

Workout 7/8: Flying Starts

Warmup: max rep DoubleUnders 3x / dynamic / ankle mobility

Strength: max rep strict chinup 5x / dead lift 5x3 75% 1 rep max

Every minute on the min for 20 minutes, 50m flying  starts. 

Flying starts= 50 m run, first 25m you are building up, starting with the jog until you hit the half way mark, at which point you sprint all out though the finish. Leave nothing on the table.

Friday, July 5, 2013


Haven't done this one in a couple years. It was nice to have some company. Thanks to Kate Alford for coming over and killing it in her first "Angie" attempt. 
Tomorrow is rest day. Gonna get a bit of mobility in. 
You should be getting your hit squad gear today or in the next few days. Send is some pictures! 

Tuesday, July 2, 2013

Workout 7/3


Warmup: 2 rounds 10 reps each: squats, Abmats, pull ups, burpees, jumping lunges. 
Ohs Squat mobility
Strength: overhead squats 
Find 1 rep max

Conditioning buy in: 1 mile run, hold one object tbd

Conditioning: Proceed through the following with 1 mins each, rest 30 sec every round.
Tire jumps
Shuttle runs 
Battle ropes up down
Toes to bar or knees to elbow

Monday, July 1, 2013

Tshirts tanks will be mailed tomorrow / Workout 7-1

 Crazy for CFC! 
HiT Squad T's and tanks are ready and will be sent tomorrow. 

Today were going quick and dirty! 

Warmup: 1000m row / dynamic / thoracic spine mobility

Strength: 5x max rep 
ring dips / strict chin-up 

Conditioning: 7 min AMRAP:
15 kettlebell swings 1.5 pood
5 burpees
5 slam balls 50lbs