Warm Up:
-Rollers
-R.O.M.E.
-Mat Drills
-Review Workout Movements

Strength/Skills: Off

Conditioning: Via Con Dios Nicole III

For Time:
-15 Deadlift(275/175)
*1 G2OH
-30 HSPU
*2 G2OH
-30 Pullups (C2B)
*3 G2OH
-200M Farmers Walk(100lb/50lb)
*4 G2OH
-15 Weighted Box Step Ups(20″/16″)
*5 G2OH
-30 Push Ups
*4 G2OH
-30 Double Unders
*3 G2OH
-15 Wall Ball(20lb/15lb)
*2 G2OH
-30 Burpees
*1 G2OH
-50M Overhead Lunge(45/25)
*G2OH = Ground To Overhead(135lb/95lb).

Tomorrow’s workout will be Via Con Dios Nicole Part III. No Nicole is not going anywhere right now, but it’s been 4 months since VCDN Part II so we just couldn’t help ourselves to release the third version. We know that many of you out there are excited and alittle nervous for this workout, especially “Special K”. So we wanted to get your input on something. If VCDN Part III was a movie, what would you make the sub title? “The Revenge”? “Nicole Strikes Back”? It can be anything you can think of. Post your thoughts to the comments page and let us know. See you all tomorrow!

Warm Up:
-Run 800m
-Rollers/Recovery
-R.O.M.

Strength/Skills: Pick One

1. Close Grip Bench Press:
-5 x max reps
*Increase the weight each set. Also, remember that “close grip” does not necessarily mean “narrow”. A grip that is to narrow can put a lot of unnecessary pressure on your wrists and elbows.

2. Snatch and Clean:
- 1 x 3/3-2/2-1/1
*Do 3 snatches, followed by 3 cleans. Then do 2 Snatches, followed by 2 Cleans. Finally do 1 Snatch, followed by 1 Clean.

Conditioning: For Time:
-10 Tactical KB Lunges
-100m Sprint
-10 Tactical KB Lunges
-80m Sprint
-10 Tactical KB Lunges
-60m Sprint
-10 Tactical KB Lunges
-40m Sprint
-10 Tactical KB Lunges
-20m Sprint
*10 per leg

Warm Up:
-Rollers
-R.O.M./Recovery
-Mat Drills

Strength/Skills:
-Muscle Up Review/Practice
-Ring Dip Review/Practice
-Hanging Power Clean Review/Practice

Conditioning:
“Nasty Girls”
3 Rounds For Time of:
-50 Air
-7 Muscle Ups
-10 Hanging Power Cleans(135/95)
*Muscle-ups are scaled with 21 pull-ups and 21 ring dips per round. There are no jumping muscle-ups allowed. There are no bands above a purple band allowed on the ring dips. If you can not use a purple band for the ring dips then you must do bench dips.

Gym Notes:
1. Via Con Dios Nicole Part III will be this Friday and it will be even bigger and badder then Via Con Dios Nicole Parts II and I. Be there ! Also there is a tentatively scheduled field trip after the 6pm class on Friday night.

2. We will be going to CrossFit South Philly on Saturday September 25th to take part in Fight Gone Bad 5. Register for CrossFit Prime’s Fight Gone Bad 5 team at fgb5.org and help us raise money for LIVESTRONG and THE WOUNDED WARRIORS PROJECT. More Details soon!

Warm Up:
-Jump Rope
-Matt Drills
-R.O.M./Recovery movements

Strength/Skills: Speed
-Resistance Sprints(3×50m)
*Done in a 10m hollow sprint format

Conditioning: 5 Rounds of
-100m Sprint
-7 Burpee Box Jumps
-15 Kettlebell Swings(53/35)
*2min break between rounds

Gym Notes:
1. Via Con Dios Nicole Part III will be this Friday and it will be even bigger and badder then Via Con Dios Nicole Parts II and I. Be there ! Also there is a tentatively scheduled field trip after the 6pm class on Friday night.

2. We will be going to CrossFit South Philly on Saturday September 25th to take part in Fight Gone Bad 5. Register for CrossFit Prime’s Fight Gone Bad 5 team at fgb5.org and help us raise money for LIVESTRONG and THE WOUNDED WARRIORS PROJECT. More Details soon!

Warm-up:
-4 Laps
-PVC Pipe R.O.M.E.

Strength:
OH Squat
-5 x 5

Push Press
-5 x 5

Deer Burgers! Just giving you some more random examples of healthy eating. These are 2 homemade deer burgers(the meat is from John's uncle in VA) top with green peppers, red peppers, and onions that where sauted on the grill in some foil with olive oil. Also There is some tomato slices and some sliced Avocado(not seen in the image). Enjoy and don't worry it wasn't bambi's mom...I think!

Strength/Skills: Off
*Next Strength workout is on 8/30/10

Conditioning: For Time
-30 Box Jumps(24″)
-800m Run
-30 Thrusters(115/85)
-30 Kettlebell Swings(53/35)
-30 Ring Dips
-800m Run
-30 Box Jumps

Gym Notes:
1. We will be going to CrossFit South Philly on Saturday September 25th to take part in Fight Gone Bad 5. Register for CrossFit Prime’s Fight Gone Bad 5 team at fgb5.org and help us raise money for LIVESTRONG and THE WOUNDED WARRIORS PROJECT. More Details soon!

The new CrossFit Prime tshirts have arrived! They are American Apparel t-shirts in Asphalt Grey (actual shirts are lighter then the image shown) with a blue and white color scheme in the graphics on the front and back of the shirt. Sizes are available in S, M, L, XL, 2XL while supplies last. Cost: $20.00

Thanks to graphic artist Theresa Fleming for working so hard for us throughout this process on the design of the shirts. Also thanks to Stuart at Vacord screen printing for delivering a great final product. If your looking for shirts, we highly recommend contacting these two people to make your vision come to life.

Programming For: 8/27/10

Strength/Skills: Shoulder Press
-7×1

Conditioning: For Time:
-25 Hanging Power Snatch(95/65)
-5 Push ups
-200m
-20 HPS
-10 Push ups
-200m
-15 HPS
-15 Push ups
-200m
-10 HPS
-20 Push ups
-200m
-5 HPS
-25 Push ups
-200m

Strength/Skills: Pull-ups:
-4 Sets of 3-5-7 (weighted-static-kipping)
*1 set is 3 reps of weighted pullups with a dumbell between the legs, then drop the dumbell and do 5 strict pullups, finally do 7 kipping pullups. The goal is to not come off the bar during the 15 reps of each set. Choose weight wisely! This can be scaled to 1-2-4. (Intermediate to Advanced athletes)

-Kipping progressions and Max BW Pullups
*Work on kipping progressions as well as your max unbroken bw pullups or low resistance band pullups. (Beginner to Intermediate athletes)

Conditioning: AMRAP in 15min:
-100m sprint
-50 Meter Farmer Walk
-10 Back Extensions

Since this workout will be used as a warm up for FGB5 on Sept. 25th we ask that each athlete helps keep the score (accurately) of another athlete while they complete their 3 rounds. Most classes should see 2 to 3 heats max. There will be a max of 5 athletes per heat.

We ask that when you arrive in class that you put your name on the board in the heat that you would like to be in. First come first served. Each heat will take approx. 18min to complete so there will be plenty of time in a 60min class. Thank you for your cooperating in advance.

Programming For: 8/25/10

Warm Up:
-Run 800m
-Group Stretch
-Workout Review

Strength/Skills: Rest
*The next scheduled strength workout is on 8.26.10

Conditioning: “Fight Gone Bad”-
3 Rounds of 1min at each station:
-Wall Ball(20/15)
-SDHP(75/55)
-Box Jumps(20″)
-Push Press(75/55)
-Row
*There is a 1min break between rounds. All exercises are scored on max reps completed within the allotted time, except for rowing which is scored using max calories.

Gym Notes:
1. We will be going to CrossFit South Philly on Saturday September 25th to take part in Fight Gone Bad 5. Register for CrossFit Prime’s Fight Gone Bad 5 team at fgb5.org and help us raise money for LIVESTRONG and THE WOUNDED WARRIORS PROJECT. More Details soon!

Programming For: 8/24/10

Warm Up:
-R.O.M.E
-Mat Drills
-Plyo Drils

Strength/Skills: Off

Conditioning: Tabata
-20:10 of Hanging Power Clean(75lb/55lb)
-40:20 of DB Renegade Rows/DB Lunges
-40:20 of Situps/Plank Holds
*10min break between Tabata’s 1 and 2 and a 5min break between Tabata’s 2 and 3