Workout 11/14: No burpees, pull-ups, or running

Well after "Clovis" we're laying off it's contents for the week.

Warmup: Double Unders / Foam Roll / dynamic stretch

Strength: dead lifts 5,5,5,5,5

Workout: 10 min AMRAP
10 one arm alternating db snatch 40 lbs
10 ring dips
10 pistols

Cash out: battle ropes 1 min up/down alternate arms, one min side to side
100 abmat sit-ups.

Workout 1/13: Rest Day/ Veterans Day Clovis aftermath

With dawn began "Clovis". 10 mi run and 150 burpee pullups. Broken up as needed. I broke up the work out into 10 rounds of 1 mi run and 15 BPUs. All went rather all till three miles to go. Then it got exponentially more painful. One thing that I never had had issues with, leg craps, set in on the burpees. I will be feeling this for a few days for sure.
It was definitely the reason for why I was doing this that pushed me through. Thank you 2nd Lt. Clovis Ray, and all other veterans for the sacrifices you have made to keep us free.

Veterans Day: Oh boy this is going to suck...

Well here we go.... hero workout from crossfit.com for Veterans Day. We'll try to tackle it tomorrow.
We will be donating $210to heroes in Transition tomorrow from the result of our sweatshirt sales. Thanks everybody who ordered they should be in late this week.

SUNDAY 121111

"Clovis"

For time:
Run 10 miles
150 Burpee pull-ups

Partition the run and burpee pull-ups as needed.

Post time to comments.

U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.

Last call for Sweatshirts/ t shirts / winter hats!

Ill be ordering them tomorrow so email me at cfchickentown@gmail.com If you want one. Tonight!
$21 for a nice quality grey pullover hoodie. $10 goes to cf LBC's charity fund for CrossFIt kob.
$15 for tshirts
$10 for winter hats.

Workout 11/5: "Sandy", Snatch Virgins & what it's all about....

Well a great weekend at CFC. Finally got "Sandy" done wrapping up hurricane week and like the storm it pretty much sucked.
Had a visitor this weekend, my college buddy Pauli Mangieri who is one of the board members at Heroes in transition for who many of you just helped to raise $210 for by buying a CFC sweatshirt. We're still taking final orders until tomorrow!
Pauli who is involved with jujitsu, has never done the Olympic lift, snatch. So we worked on it for about 30 minutes and Pauli hit a 95 lbs power snatch! In doing so he also got to do his first victory "drop of the bar" from overhead after sticking it!
He got through "sandy" with a little modification and it was a great day all around.
Personally, hit a new 101 Double under PR warming up!

All in all a tremendous weekend that was full of the things that make it all worth putting the effort; Great Friends, doing something good for someone else, and getting a hell of a workout!

Tomorrows workout:
Warmup: dynamic warmup, lax ball shoulders, foam roll back. Ankle mobilty work.

Workout: "Fran"
21-15-9
95lb thrusters
Pull-ups

Cool down: static stretch.

Workout 11/3: Last day to order charity sweatshirts, T's or hats!

Drew and I got some work in this morning courtesy of CrossFit Football.

Warmup: double unders (new pr! 86)
Dynamic and foam roll

Workout: 5 rounds for time
9 reps rack thrusters- with the bar racked perform a full back squat. On the drive up finish it with full press lockout using your momentum.
20 yard bear crawl
7 50lb ball slams

Shoulders are a bit tired after that one!

Last day to order CFC sweatshirts, T's or winter hats. $10 from each sale of shirts ($5 hats)will go to the CrossFit LBC fund for our friends mike and Molly who were devastate in hurricane Sandy.

Sweatshirts, t-shirts and now, winter caps! Let's keep it Rollin' for CF KOB!

Please pass this on to friends and family! Contacts me ASAP if interested! Remember ill donate $10 for every sweatshirt & tshirt sold and five for winter hats to CF LBC's Mike and Molly fund. You get to do a good thing and you get some kickass CFC gear!

Sweatshirts are grey hooded pull overs (except the few exceptions I've talked to) men's sizes. They are $21

Tshirts are $15: men's and women. Tanks/t's grey, yellow or pink.

Knit winter cap: acrylic, black with embroidered logo one size, pic below attached $12