12/12/12: (<==Cool) ...That good dull, slow kinda hurt goin' on.

Keep the pictures coming! If you have pictures of you wearing your new CFC gear, email them to me at cfchickentown@gmail.com and ill post um!
I have hit it hard this week and its only Tuesday. Got that good kinda dull soreness going on. yeayou know the one. Monday was upper body and today we finished off the lower
with a real leg burner. Thanks to Mike from twin city barbell in easton for coming over again. After cooling down and tightening up, I will definitively take a rest day and getting a massage from my CMT Indra Swift. Maybe some mobility and light cardio.

Workout 12/11

"Pearl" was a lot of things. Fun was not one. Ill be feeling that tomorrow. I think we'll stick to lower body work.

Warmup: dynamic / foam roll / posterior chain-ankle work

Strength: 5x3 squats 75%
3 attempts 1 min each. Rest as needed, L sit hold, side planks, draught planks, superman holds

Workout: For time:
25 broad jumps min 5ft
25 touch jumps alternating arms minimum 12 in
25 jumping lunges
100 ab may sit-ups

12/7: Heroes Workout "Pearl" 71st Anniversary of The Attack on Pearl Harbor

The Day that will live in infamy.... To all those that gave so much on that day. We will not forget.

Warmup: Row 1000m slowly / Major Foam roll / Dynamic / and Lax ball everything. (Yea I'm a mess right now)

Strength: Snatch Pulls 1-1-1-1-1-1-1-1

Workout: "Pearl"
For Time;
100 95# thrusters
100 pull ups

Do as many reps as you can in a row. Once you drop, you must move to the opposite movement.

Cash out: thank a veteran if you see one.


Steve Sawzin, Pearl Harbor Survivor

12/6: Rest day: Special guest from Twin City Barbell in Easton Tonight!

Good week of work so far! Take a bit of a rest tomorrow.
Had a special guest from twin city barbell in Easton, Mike Hitcho, a person i haven't seen in about 15 years since high school and who is new to functional fitness. We put him through wringer tonight. He did his first kettlebell swings and burpees tonight! Not to mention making his first sweat angel. Thanks for popping in. Can't wait to visit TCBB!

Workout 12/5: Happy Repeal day! The day the government actually gave up power....

In one of the only instances of the government giving up control over something we'll fuel ourselves with that inspiration. Thank you president fd roosevelt for the 21 first amendment. Have a drink AFTER this one.

Warmup: dynamic / foam roll / lax ball scapula

Strength: 3x7(21) back squat 60% &
21 strict chin ups

Workout: 21 - 21 - 21 reps:
Kettlebell swings
Burpees

Cash out: max rep box jumps in 2.1
mins

Workout 11/4: 67 degrees? Time to wierd out the neighbors...

Forecast is looking steamy tomorrow. Some outside work is in order, which means neighbors driving by a bit slower, curtains moving in the front windows and some straight up gawking from driveways.
Jealousy, will get them nowhere...

Warmup: foam roll / dynamic

Workout: 75 reps for time:
Jump rope doubleunders
5 ft tire flips and
Ab mat sit-ups

Workout 12/3: Congrats to South Mountain Crossfit on their grand opening!

Glad to see all the old 610ers enjoying their new box on Saturday. So to honor the occasion of South Mountain Crossfit's grand opening I'll steal their WOD for the day:

Warmup: 100 double unders / dynamic / hip mobility

Strength: overhead squat 3 rm max

Workout: 5 rounds for time:
10 burpee box jumps 24in
10 245lb deadlifts