Warm Up: 100 Double Unders

Shoulder Press: 5-5-5-5-5
*Work up to 82% of your 1RM and add 5lbs

For Time:
-5 Farmers Walk
-100 Air Squats
-4 Farmers Walk
-80 Situps
-3 Farmers Walk
-60 Pushups
-2 Farmers Walk
-40 KBS
-1 Farmer Walk
-20 Burpees
*1 complete rep of a farmers walk goes from one end of the mat to the other.

Unless you have been living in a cave since the mid-80’s (when “big advertising” took over the “big game”) you should know that today is a National Holiday. Isn’t it? Either way it is definitely a day where alot of money is spent on food and drink, but hopefully shared amongst friends and family.

We challenge you today to get your friends, family, and Super Bowl party guests to make the game interactive by having a BURPEE challenge. You could do this in a number of ways, one way would be to just keep up with every point scored during the game. Keep in mind that the over under is 57.5. Or maybe you have to do 6 burpees after every touchdown before the extra point is kicked or 2 point conversion is attempted. Another way would be to make a Saints team and a Colts team and have burpee penatlies for first downs, 3rd down conversions, field goals, and touchdowns.

Choose one of the examples or make your own, and post what happens to the comments section. Don’t leave out the story about the guy who lost his guacamole all over the room during his burpees! Enjoy!

John is over there today…..Can’t wait to hear if any of you nuts made it over there. Post to comments if anyone has been out in the snow.

As you know we try to post educational things related to healthy living as well as the daily workouts and updates. Below is a video about cell phone use and the risks, especially for young children. I am not posting this to be a paranoid freak who is afraid to leave the house but it is good to be aware so we can make educated decisions. We believe we must live life in balance, but we must be aware and educated to know what that balance is. With proper perspective we can recognize when we have crossed the line, whether it is sugar consumption, processed food, improper exercise routines, or cell phone use.

As a father I realize my children are born in to a world much different than my parents or I were. Food options are not the same and technology continues to change how we live. What are we doing now that will hurt us in the future? Many things are different, unnatural, or downright ridiculous yet we accept them as normal because everyone is doing it. Juice, cereal, cell phones, or chocolate milk are just a few items sold as healthy to children. Marketing works! I will continue to post a series of issues related to this topic to keep us up on important issues related to our health. I hope everyone had a chance to check out the video on sugar last week…If not be sure to watch it. Once of again….just posting so we can make educated decisions….like maybe not giving our 9 year old a cell phone. Stay Prime!

Today’s W.O.D.
AMRAP in 15 minutes
5 Thrusters
7 Hanging Power Cleans
9 SDHP

With 12 - 18 inches of snow projected for the area, please check back to be sure class is on. As long as it is not ridiculous, we plan on having class and being open, but if we actually get 18 inches the gym may be closed. Most importantly may be the conditions in the morning since the storm is supposed to go all night and day. Class is on tonight as usual. We expect to see our regular 5 and 6 teams. Remember….eat healthy, keep playing, and always be FITTEN!

Remember to tell others about the Open House on Feb 20th. Soon we will have a sign up sheet for workout times for that Saturday.

Those were some serious overhead lunges back in the day!

Today’s Program:
5 Rounds For Time Of:
-8 Deadlifts (65%-70% of1RM)
-8 Handstand Pushups
-100FT Overhead Walking Lunges
*There is a 25 minute time limit on this workout. With proper scaling and a good old fashion work ethic this WOD should be finished before the time limit by all athletes. If an athlete is in the 5th round at the 25min mark they may finish the Workout.

Gym Notes:
*If you are having trouble viewing the page or our twitter posts located on the rightside of the page. You may need to update your browser. Keep up people!

Programming From: 2/2/10
Press: 3-3-3
*@90% of 1RM
Push Press: 5-5-5-5-5
*Add 5lbs-10lbs to your Press 1RM
Push Jerk: 1-1-1-1-1-1-1
*increase weight with each set. Athletes new to the push jerk should use this time to improve on technique and challenge themselves with small weight increases.

Tape up those man hands!!

Back Squat: 3-3-3
*After a complete warm up of light calisthenics and squats do 3 sets of 3 reps each at 85% your 1RM.

Clean Pulls: 20 Reps
*Complete 20 repetitions of full clean pulls. The movement starts with the athlete in the deadlift position and finishes when the athlete reaches full triple extension while shrugging up. Take a look at the image in the post from 1/28/10

“Cindy”
AMRAP in 20min of:
-5 Pullups
-10 Pushups
-15 Air Squats

***In case you haven’t figured it out already the Back Squat, Clean Pulls, and Cindy headings are links to videos featuring these movements or WODs. We do this on all our posts to help your understanding and knowledge of the movements, enjoy..

Chris Spealler of CrossFit Park City, UT doing the Push Jerk

Push Jerk Training:
*Work on developing your push jerk technique. This should start with a tightening up of your push press technique then move into the push jerk progressions. More advanced athletes can do 4 sets of 3 reps each. All athletes should work with some weight after learning proper form with a pvc.

For Time:
-25 Wall Ball
-5 Sumo Deadlift High-pull
-20 Wall Ball
-10 Sumo Deadlift High-pull
-15 Wall Ball
-15 Sumo Deadlift High-pull
-10 Wall Ball
-20 Sumo Deadlift High-pull
-5 Wall Ball
-25 Sumo Deadlift High-pull

Catalyst Athletics in Sunnyvale, CA

AMRAP in 15min:
-3 Muscle Snatch(M65lb/W45lb)
-5 Overhead Squat(M65lb/W45lb)
-15 Kettlebell Swings(35lb)

On Saturday March 20th, 2010 the American Lung Association will be holding it’s annual timed stair climb race. The race will be taking place at the Bell Atlantic Tower on Arch Street in Center City Philadelphia starting at 8:30am. The money raised from the event goes towards research to help stop lung disease.

This would be a great event for CrossFiters to get involved in. If anyone is interested in forming a team to raise some money and participate in the climb please let us know via the comments section or in person. If so, we will begin contacting some of the other area affiliates to see if they would like to join forces with us.

The event will open with our local area First Responders heading up the tower in full gear. Our own Marita K.’s son Justin will be leading the group. If a team is formed we could use this day as part of our Saturday class, and add some weights to the stair climb. Going up 1, 088 stairs with sandbags for time, would make for a great WOD! Incase your wondering, the American Lung Association says that if you can walk 3miles you can climb 1, 088 stairs in approximatley 20mins.

Programming For: 1/27/10
Weight Pullups: 3-3-3-3-3

3 Rounds For Time:
-20 Box Jumps
-15 DB Push Press
-10 Hanging DB Squat Cleans