Yesterday this weekends workouts were announced for the PA/MD/DE sectionals of the 2010 CrossFit Games. There will be 3 workouts done on Saturday at CFKOP. Workout #1 is a standard AMRAP floor to overhead workout with a barbell. This workout is only 3min in duration, thus making this a straight sprint from start to finish. Keep your eyes on this one, as it may be the workout the ends up being the most exciting to watch of all 3 events.
Workout #2 is done as a couplet which pairs running with single arm overhead squats using a kettlebell. Using the same AMRAP format as workout #1, the athlete must start with a 500meter run. Following the initial run each athlete must achieve max reps of single arm overhead squats (either arm can be used and the bell can be switched back and forth). Once the athlete can no longer keep the bell above his/her shoulder they must run for 200meter before attempting more reps on the OHS. This workout last for 10min and it will be interesting to see how different athletes approach it. Will some choose to work till failure with the OHS, or will some try to balance their work to rest(run) ratio and thus try to avoid complete muscle failure. In crossfit we train to go all out during your workouts, but competitions can be a different story all together. Strategies to balance our work rest ratio and get a few extra reps can be the difference between winning and loosing.
Workout #3 use the same AMRAP format as Workouts #1 and #2, which is interesting unto itself. This Workout has a 20min time limit inwhich the athletes have to achieve as many rounds as possible moving through 4 different exercises. One is a skill exercise(Double Unders), two is a compound movement(wall ball), three is a basic gymnastic movement(ring pushups), and finally at four is another basic gymnastic movement(pullups). This pretty straight forward workout is made interesting by requiring the athletes to wear weighted vests during the entire workout, which by the way is kicked off with a one time row at 1000meters.
We are looking forward to watching all the athletes compete this weekend, especially our own Keith W. There is a group of CFP members heading out to show some love to him as well as everyone else involved. If you can stop by even for just alittle bit we encourage you to do so, it should be very interesting to say the least.
Programming For: 3/10/10
Sectional Workout #3
Row: 1000meters AMRAP in 20min:
-20 Double Unders
-15 Wall Ball
-10 Ring Pushups
-5 Pullups *Workout is done with a 35lb/15lb weight vest on.
Gym Update: *The team page for the American Lung Association Stair Climb (taking place on March 20th) is up and running. Janet DiSalvo is your team captain and will be coordinating the days efforts. To go to the team page please click here. There will also be a CrossFit Prime member night out taking place later that evening at the Ashburner Inn in Northeast Philadelphia.
*On Saturday March 13th we will be closed for the day, as we will be attending the CrossFit Games Sectionals. We encourage all of you to do the same. We will resume a normal Saturday schedule on March 20th.
We would like to welcome back Tom T. to CrossFit Prime after his 2 month hiatus. Tom is a charter member of CFP and definitely one of it’s biggest fans. You may know Tom as the guy who stands back, smiles and says “you know, you just gotta do it” at the hardest moment of his workout. Mark and John remember Tom as the guy who showed up to help unload the soda machine in the pouring rain before CFP was even open. That is how excited he was to have a Training Facility of this type in his area!
Tom recently had to take sometime off from CFP, but is back now and determined to reach his goals. We support Tom in his efforts to achieve the level of health and fitness he has always wanted for himself and his family. There is no doubt in our minds that he will reach that level and beyond. Remember what they say - 90% of success in life is just showing up, so if he or anyone makes the commitment to themself to get their ass in here on the regular, then this community will take care of the rest.
So if you see Tom on the streets of Philly or at CrossFit Prime show him some love and tell him, “you just gotta do it, Tommy”!!
Programming For: 3/9/10
Clean:
-3×5
For Time:
30 Pushups 5 Rounds For Time:
-200 Meter Run
-10 Thrusters
30Pushups *The pushups book end the 5 rounds of run and Thrusters.
Gym Update: *The team page for the American Lung Association Stair Climb (taking place on March 20th) is up and running. Janet DiSalvo is your team captain and will be coordinating the days efforts. To go to the team page please click here. There will also be a CrossFit Prime member night out taking place later that evening at the Ashburner Inn in Northeast Philadelphia.
*On Saturday March 13th we will be closed for the day, as we will be attending the CrossFit Games Sectionals. We encourage all of you to do the same. We will resume a normal Saturday schedule on March 20th.
There is only 2 weeks left till the American Lung Association’s Stair Climb at the Bell Atlantic Tower. If you would like to join our team please follow the link below and try to do so sooner rather than later. You will need to raise $100.00 by race day in order to compete, so you will need as much time as possible. There already is a nice group signed up but we would love to see more of you out there.
Programming For: 2/8/10
Warmup:
-Drills & Resistance Sprints
Deadlift:
-5×5
CrossFit Workout “Helen” 3 Rounds For Time Of:
-400 meter run
-1.5 pood KB Swing for 21x
-Pull ups - 12 reps
Gym Update: *The team page for the American Lung Association Stair Climb (taking place on March 20th) is up and running. Janet DiSalvo is your team captain and will be coordinating the days efforts. To go to the team page please click here. There will also be a CrossFit Prime member night out taking place later that evening at the Ashburner Inn in Northeast Philadelphia.
*On Saturday March 13th we will be closed for the day, as we will be attending the CrossFit Games Sectionals. We encourage all of you to do the same. We will resume a normal Saturday schedule on March 20th.
We have been telling you for weeks now that once the weather breaks expect us to start introducing new and fun ways to train. Today’s workout was nothing new, but the running throughtout the WOD was a nice break from the norm.
As the weather continues to improve be prepared for your daily workouts to be much more dynamic and intense both physically and mentally in their overall structure. Enjoy the rest of this beautiful weekend and we will see you all next week!
Programming For: 2/6/10
“Kelly”
5 Rounds For Time:
-400 Meter Run
-30 Box Jumps
-30 Wall Ball
Below is a vid of John overhead squatting his bodyweight(160lbs). Getting to and going beyond OHSing your BW is a good goal for any crossfiter to have and I hope all of you keep trying to get there. John is alittle upset it took this long to get there, but better late then ever. Also feel free to criticize anything you see wrong in his form, including depth. Enjoy!
Who doesn’t like “nasty girls”? After today I am sure a few people at CFP might say yes. Great job by the CFP crossfiters finishing out the week strong and attacking the WOD. There is still one more workout to do before the week is truely over. Stop by tomorrow at 9am if you want to meet “Kelly”. After you get done with her you may have a change of heart about “nasty girls”. For those of you that don’t know “nasty girls” is the name of a workout, so get your mind out of the gutter and get into this gym.
Programming For: 2/5/10
Warmup:
-800 Meter Run
“Nasty Girls” 3 Rounds For Time:
-50 Air Squats
-7 Muscle ups
-10 Hanging Power Cleans
Gym Update: *The team page for the American Lung Association Stair Climb (taking place on March 20th) is up and running. Janet DiSalvo is your team captain and will be coordinating the days efforts. To go to the team page please click here. There will also be a CrossFit Prime member night out taking place later that evening at the Ashburner Inn in Northeast Philadelphia.
*On Saturday March 6th the 9:30am CrossFit class will be moved up to 9:00am and there will be no open gym time on this day. On Saturday March 13th we will be closed for the day, as we will be attending the CrossFit Games Sectionals. We encourage all of you to do the same. We will resume a normal Saturday schedule on March 20th.
Many of our CrossFit Prime Members are forming a team for the Tough Mudder race on Sunday May 2nd at Bear Creak Ski Resort. This day definetly has the potential to be a memorable one no matter how it turns out. If you would like to speak to some of the other members who are registering for this event just ask Mark or John and they will point the nuts out to you.(If you can’t tell who they are already) Below is some more information about the race taken from toughmudder.com.
Tough Mudder is the TOUGHEST one day event on the planet. This is not your average mud run or boring, spirit-crushing road race. Our 7 mile obstacle courses are designed by British Special Forces to test all around toughness, strength, stamina, fitness, camaraderie, and mental grit. Forget about your race time. Simply completing the event is a badge of honor. Not everyone will finish, but those who do make it to our post-race party will have truly earned the right to call themselves a Tough Mudder. All Tough Mudder sponsorship proceeds go to our exclusive charity partner, The Wounded Warrior Project. DogFish Head Brewery has generously agreed to provide FREE Post-Race Beer.
Programming For: 2/4/10 Work On What You Suck At:
-Take approx. 15min and work on skills or technique involving movements and exercises that you are still struggling with. This is something that we expect all of our members and clients to do before and after class when their schedule permits.
For Time:
30 Muscle Snatch
Reps of 20,18,16,14,12,10,8,6,5,4,2
-KBS (Single Arm)
-Situps
-Plank Walks@50FT
Gym Update: *The team page for the American Lung Association Stair Climb (taking place on March 20th) is up and running. Janet DiSalvo is your team captain and will be coordinating the days efforts. To go to the team page please click here. There will also be a CrossFit Prime member night out taking place later that evening at the Ashburner Inn in Northeast Philadelphia.
*On Saturday March 6th the 9:30am CrossFit class will be moved up to 9:00am and there will be no open gym time on this day. On Saturday March 13th we will be closed for the day, as we will be attending the CrossFit Games Sectionals. We encourage all of you to do the same. We will resume a normal Saturday schedule on March 20th.
Push Press:
-3 Sets of Maximum Reps@Bodyweight *If the athlete cannot push press his or her on BW then push press 85% of that.
4 Rounds For Time:
-15 SDHP
-30 Double Unders
-15 Burpees *Double Unders should be scaled with tuck jumps. No singles are allowed for this workout.
Gym Update: *The team page for the American Lung Association Stair Climb (taking place on March 20th) is up and running. Janet DiSalvo is your team captain and will be coordinating the days efforts. To go to the team page please click here. There will also be a CrossFit Prime member night out taking place later that evening at the Ashburner Inn in Northeast Philadelphia.
*On Saturday March 6th the 9:30am CrossFit class will be moved up to 9:00am and there will be no open gym time on this day. On Saturday March 13th we will be closed for the day, as we will be attending the CrossFit Games Sectionals. We encourage all of you to do the same. We will resume a normal Saturday schedule on March 20th.
Warmup:
-3 Sets of 10 Pullups
-3 Sets of 10 Ring Dips
Kipping Progressions
Muscle-up Progressions
Sprints:
-10, 50 Meter Sprints *Sprints 1,2, and 3 should be done at approx. 60%, 70%, and 80% of max effort. The last 7 sprints should be at approx. 90%-99% of maximum effort. Rest 2min between sprints.
Gym Update: *The team page for the American Lung Association Stair Climb (taking place on March 20th) is up and running. Janet DiSalvo is your team captain and will be coordinating the days efforts. To go to the team page please click here. There will also be a CrossFit Prime member night out taking place later that evening at the Ashburner Inn in Northeast Philadelphia.
*On Saturday March 6th the 9:30am CrossFit class will be moved up to 9:00am and there will be no open gym time on this day. On Saturday March 13th we will be closed for the day, as we will be attending the CrossFit Games Sectionals. We encourage all of you to do the same. We will resume a normal Saturday schedule on March 20th.
Paula H. hitting full extension at the top of her thrusters!
Attention all CFP members, this Saturday March 6th we will be moving our 9:30am CrossFit class up to 9:00am and there will be no open gym time. On Saturday March 13th there will be no CrossFit classes or open gym time due to the CrossFit Games Sectionals in King of Prussia. We will resume our normal Saturday schedule on March 20th.
Programming For: 2/1/10 Overhead Squat: 5-5-5-5
5 Rounds of AMRAP in 3min:
-3 Thrusters
-6 Pushups
-9 Laterial Jumps Over Barbell *Each of the 5 rounds last for 3min. After the 3min is up the athlete has a 1min rest before the next round begins. The athletes goal should be to remain consistent in their max rounds during each 3min interval.
Thanks to CFSCC for help in programming today’s WOD. Check them out.
Gym Update: *The team page for the American Lung Association Stair Climb (taking place on March 20th) is up and running. Janet DiSalvo is your team captain and will be coordinating the days efforts. To go to the team page please click here. There will also be a CrossFit Prime member night out taking place later that evening at the Ashburner Inn in Northeast Philadelphia.
CrossFit Prime is just one of the more than 1000 CrossFit affiliates around the world. See below how some of our fellow affiliates explain the Crossfit workout experience.
