Workout 9/25

Warmup: 2x - 400m run, 10 push ups, 10 pull ups, 10 sit-ups, 10 burpees
Dynamic strech

Strength: 5x5 strict press

Conditioning: 10 rounds for time
15 box jumps 24 inches
10 pull ups
5 clapping push ups

Static Stretch

Workout 9/24: Hookers & Roast Beast Recipe

So I had my first taste as a hooker this weekend. No not a prostitute. It's a position a rugby position. A little rugby 101 for tonight: A scrum occurs when there is an positional penalty. hence a scrum is called for and 8 men from both teams bind together and engage each other forming a tunnel(2nd picture). The team that was awarded the penalty rolls the ball into the tunnel and each team's hooker at the middle of the scrum tries to "hook" the ball with their feet to the back of the scrum from where play is resumed. The other team can drive over the other team and take the ball if successfull. So essentially you have about 1800 lbs opposing each other. It is a unique challenge to be apart of.

Hooker pictured center between two "props".

Workout:

Warm up: foam roll. (Trying to avoid black and blue areas) :

conditioning: Run 10k for time. (yes i'm sorry but endurance is key)

Strength: 1 round As many rep as possible 225lbs squats

cash out: 100 abmat situps

Roast Beast recipe:

2+ lb top round or sirloin roast.

Homemade monreal steak seasoning:
2 tsp dill seed
1 tsp anise seed
1 tbs black peppercprns
1 tsp dried garlic
1 tsp dried onion
1 tsp oregano
1 tsp mustard seed
Blend all with motar and pestl or in coffee grinder.

Full paleo: Coat meat librealy with spice mixture roast and rub with olive oil: Roast at 250 for as long as it takes to get the middle to 125. (2 hours??) Then turn heat up to 500 till it hit 135. remove from oven, andcover with foil. rest 30 min.
while it is resting you can roast some veg. i'e. carrotts, celery, mushrooms and onions with a bit of olive oil.

Almost paleo: 1 tsp of salt,  1/4 cup of honey and 1/4 cup of dijon mustard and coat the roast after seasoning before cooking. let rest 1 hour.


Slice thin and put over hot veg.

9/20/2012 Rest Day: A Plateau No Mo'!

Learned two things today, Evil wheels are not fun at all after the first 50 and, finally, how to Snatch! After over a year of being on a plateau with my squat snatch stuck at 155lbs, something finally clicked. I think that the pointers I got from Chris McGinnis when he visited a few weeks ago and some serious work since then all came together today.

 

Blew through my old PR by 20lbs for a 175lber today!

 

I think I could have pushed it a bit more but fatigue started to set in. 

 

 

Tomorrow is a rest day and the last rugby practice before we take on the Philadelphia Gryphons this Saturday.

9/19/2012: Workout

A tough day of tire flips. That was a gasser for sure.

Warmup: dynamic stretch, hip capsule opening. burgener warmup snatch grip

Strength: 1 rep max snatch

Workout: courtesy CFFB.
100 reps for time
1.5 pood Kettle bell swing
Evil wheels (google it)

9/18/2012: Tire Flips! 5:30 pm (pending rugby rainout)

Warmup: 2 rounds 100 doublr unders then 10x burpees, pull ups. Pushups, squats. Dynamic stretch

Strength: 30 hand stand push ups then 30 push presses 95lbs. Not for time rest needed

Conditioning: As many rounds as possible in 10 minutes.

5 burpees
5 tire flips with jump in and out of tire.
After each flip

Static stretch

Workout 9/17 5:15 pm

Warm up: dynamic plus 10 reps pull ups, squats, burpees

Workout: run 5k for time.

Then:
SWOD: front squats 5x3

Cash out: max rep t2b without dropping off bar and 50 abmat sit ups.

All the Ladies Love CF Chickentown! / Workout 9/12: Clean it up...jerk!

 

 Thanks to the Ladies for Representing during their WOD this weekend! Sorry I didn't get the pic up earlier!

 

You can now follow CF Chickentown on Twitter! Follow @CFChickentown

 

Sorry for the double post yesterday and today, I was in the process of adding a twitter account and switching to a new sharing client.

 

I have long known I have serious ankle mobility issues. Tomorrow I do something about it! gonna use the help of my new best friend KStar from mobilty WOD.

 

Mobility WOD Episode 31

 

Workout 9/12: Clean it up!

 

Warmup: Dynamic / Serious Ankle Mobilty Work

 

Strength:  Strict Press 5x3 / Find 1 Rep Max Squat Cleans

 

Complete 5 rounds of the following:
3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
*Perform at 65% of 1 RM Clean
*Move up each set to the heaviest set possible
*Rest 1 minute between rounds

Cash out: Battleropes - 30sec each  Karate Kid Complex, Wax on/Wax off, Up/down, Side to Side.