Monday, January 27, 2014

Apparel Orders!

Thanks for the tremendous response to the Morning Call article!
To Order Click here for the CFC apparel store. Order period will open until February 7th. I don't carry much inventory because it's not a business or organized charity even though it ultimately gets donated. Orders take 4-6 weeks after the order period closes. I submit it, stuff gets made, I ship it. All proceeds go to heroes in transition. 
Thanks again! 

Saturday, January 25, 2014

Not in a million years...

So I wake in after a long night in Vegas to find out my little tounge-in-cheek "creation" that is CF Chickentown has made the paper. Let me start off saying, CFC is not a business, charity or anything else other then my garage. Having started as a joke about a coincidence of my former CrossFit gym closing and a Facebook locator anomaly it's amazing it would actually grow into a website ( Facebook page and be something news worthy.
For me to be able to raise $3k for Heroes in Transition by putting a silly big eyed chicken on some clothing is a thing I'll never really understand, but to those who supported me, especially my wife Sarah, I am extremely grateful. 
I will be using this most unexpected opportunity to raise even more money by having another round of apparel sales in the near future so please stay tuned and thank you again for the support. 
Please search for and "like" CF Chickentown on Facebook for more info. 

The link to the article: 

Tuesday, January 21, 2014

Embracing the Cold in Chickentown

Cold weather training in full effect for the next few days.  17degrees in the gym today. Probably colder tomorrow. This is all good stuff. Cold is the enemy right now we're trying to make it our friend. Blowing snow in the face while pushing out for the bottom of a heavy squat is a pretty good test of mental toughness. 
Some heavy squats/presses, and a new PR on "Randy". GoRuck Heavy / rugby season training week three has begun! 

Tuesday, January 14, 2014

GORUCK Set new "Heavy" Event standards tonight.

I've got two months till The Boston Heavy. I'm not too worried about the physical standards, I am worried that that is the first 4 hours of a 24 hour event. And it will "Crush you Mentally" for the 20+ 23+ miles after this. 

The GORUCK Heavy event has put a new Physical SOP (Standard Operating Procedure) on the event released tonight:
Per Cadre Dan,
"The weight requirement is 35LBS dry for all. Cadre will weigh your rucks in their own special way. You will at the very beginning of the event conduct 2 MINS of Push-ups, 2 MINS of Sit-ups and a 12 Mile Road March. The Push-up and Sit-up standards are based off of the U.S. Army PT Test for your gender and age bracket. The 12 mile road march is done in less than 3 and half hours. Fail any of these and you or the class will be punished or possibly performance dropped. Then the real fun starts as outlined by the Key Objectives above. Minimum distance covered by each GORUCK Heavy is 35 miles, and that’s the minimum and overall distance will be determined by the Cadre. One 50LB team weight. The team weight needs to weigh 50 pounds at the beginning and at the end. No wheels will be attached to the team weight and it must be carried throughout the class. Team weights need to be in compliance with Special Forces Rule#1. Last but not least Performance Drops, in that Cadre can and will drop you if you are not in compliance with the above Key Objectives. So basically if you are trying to “gray man” it through the GORUCK Heavy, you will get dropped. You need to earn your seat at the table as this ladies and gentleman, is the ultimate team event. Good luck earning your Heavy Patch and this SOP is effective IMMEDIATELY for ALL GORUCK Heavies."

Some training modifications are in store tomorrow....

Monday, January 6, 2014

10 Weeks of Preparation begins Today!

I'll be honest, the holidays were not kind to my workout schedule or diet. Between the stress and planning of multiple events including the obvious holiday fanfare, a baptism and birthday party, then the plague that took over our house via a 1 very unhappy 1 year old priorities were not placed on hitting the gym and on the menu. While I didn't totally blow it in diet, it was enough that I'm about 4lbs heavier then before thanksgiving. 
I now find myself 10 weeks away from a grueling event, GORUCK Heavy boston on 3/14 and a spring rugby season in which we are in the playoffs trying to make it to the mid-Atlantic playoffs. 
I sat down today and wrote what it's going to take to get where I need to be and posted 10 weeks of workouts up on the white board to cross off as I go. 
GORUCK Heavy is 24+ hours and 40mis of special forces-like training. While strength and conditioning certainly help in the shorter events I've done, it's more about the endurance of being able to carry big awkward weight for long distances with other PT and suck that gets thrown in. Muscle endurance and Core work will be a focus. 
Rugby first and foremost requires being in cardiovascular shape. If you can't run you can't do much else, and if you can out run the player opposite of you, you have a distinct advantage. Then comes the strength and speed componenent. 
I'm going with 3 workouts a week involving strength mobility and conditioning and one long Ruck. I'll also be carrying a weighted ruck with me during the day. Every little bit helps. Of course the diet is getting tightened up. First two workouts are done. Trashed the quads and shoulders today. Let's get some! 
Strength: 3x15 squats and should press 55%
Conditioning: 3 Tabata intervals 1 min rest in between - burpees, squats, burpees
Cash out: GHD sit-ups and extensions 21 reps each