Chickentown Sweatshirts and winter hats!

I'll be doing an order for sweatshirts and hats in about two weeks. If your interested in the idea please let me know and your thoughts on style color etc. I will work on design cost after I get an idea of who wants one.

A little FU from CF Chickentown to the old Posterior Chain: Commence funny walking

Well we set out to do it and it happened. Heavy Deadlifts, 150 reps of 53 lbs kettlebell swings and some "good mornings" as a final topping on dismantling the posterior chain today.
Rolled out hard but the funny walking has begun. You all know it, the muscles start to tighten up an then you have to do funny things just to walk. People laugh but you know that you just put up some numbers, embracing the hurt.
Santanasty goes big at 440lbs for 3 rep deadlifts. That's all we have in the gym to put on the bar. Got up to 365 which is good for me.
Rest day for rugby practice tomorrow.

Workout: 10/10 Get the roller out, the PVC one...

Deadlifts, good mornings, kettlebells swings... Get the roller out, the PVC one not that sytrofoam child's toy.

Strength: 5x3 deadlifts

Workout: 5 rounds
30 kettlebell swings 1.5 pood
60 double unders

Cash out:
20 reps bar good mornings
100 abmat sit-ups.

Post workout: roll the crap out of your back and hammies. Lax ball scapula
Static stretch.

Workout: 10/8 MMM...bunny...

Let myself on relaxed diet this weekend and I'm feeling it. Taste of DC festival and and awesome dinner of carrot pasta and rabbit ragu. It's full on paleo this week. No grains! Its my 7th wedding anniversary monday so we'll use that for inspiration:

Warmup: jog 7 minutes / dynamic stretch

Strength: power cleans
7x2 touch and goes

Workout: 7 minute amrap
7 reps each:
24 inch box jumps v
50 lbs ball slams
Pull ups
95 lbs thrusters

Cash out: battle ropes 7 rounds x 7 reps each: alternate up down and together side to side. No break in between.

Mmm...bunny...

Workout 10/5: lucky 7

I think we're as prepared as we could be for North Penn this weekend. It will be a tough match but we look together and strong.

Big weekend for me personally, I celebrate the 7th anniversary of marrying my favorite person in the world and she happens to be 6 months pregnant! We'll be heading to DC to relax and take in some history.

As far as a workout we'll take on a good one tomorrow in the early afternoon. Its a secret until then.

Workout 10/4

Awesome day of some strength and a quick shot of some good old suffocating work today. The walking wounded Mike and drew came by. Mike torn thumb tendon, drew banged up elbow.

Workout: 10/4 pre rugby practice

Warm up: 200 double unders then static Stretching.

Workout: 2 rounds

20 hand release push-ups
10 pulls ups
30 air squats
10 burpees
40 1 poods kettlebell swings
10 supermans 5 second hold
50 Abmats
10 toes to bar

Cash out: run around, sprinting, catching kicking, tackling for 2 hours.

Workout 10/3

After about a week of craziness, including a very large new account, an awesome rugby match in which I was knocked out and the rest of life, we're back on it tomorrow!

Workout:

Warmup: dynamic

Strength: shoulder press/ squats 3x5, max strict pull ups x3

Met con: 30 reps for time-
135 power cleans
No break
30 burpees for time

Ah hump day...