Class will begin with warm up, stretching, and some light hurdle work.

And the Team WOD is …..
Complete the following as a team for time:
100 Pull ups
200 Air Squats
300 Sit ups

Only one “buddy” can go at a time. So while “buddy” goes, the other runs a lap. When they get back from the lap, they switch places and pick up where the other left off. So if the first buddy gets to 25 pull ups, the other starts at 26. You must switch places when the lap is completed and your team must always have “someBuddy” running. You cannot start a new exercise until the previous is complete, thus you must complete in order. If you complete pullups while your “buddy” if running, you can start the Air Squats and they would pick up and continue when they get back.

The 5pm ladies workin hard and making the site again!!

Warmup:
- 200 Double Unders or 600 Singles
- Med Ball toss

Strength:
Back Squats - 5 sets of 3

7 Rounds for time of:
7 Burpees
7 SDHP
7 Box Jumps

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.

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Below is a short info video about Soy. It explains some of the reasons why Soy is not the health food many assume it to be.

We had our open house today and we would really like to thank our members for showing their support and really kickin it out! We would also like to thank our guests. We hope you enjoyed your CrossFit Prime experience and maybe we will see you again soon.

Today’s workout was the Filthy Fifty which consists of:
50 Box Jumps
50 Jumping Pull ups
50 KB swings
50 Lunges
50 Knees to elbows
50 Push Press
50 Back Extensions
50 Wall ball
50 Burpees
50 Double unders

During the work out, Chris turned into a Lycan, Anthony almost puked on Mark then rallied to the finish, Nicole took down the HBIC, but the HBIC beat her husband. Oh yeah…. and James still looked good doing everything because he still has the flyest shoes in all of Eternia.

After the workout, a few of us were still just hanging around so we decided to do a pull up bar race. This included racing across the entire pull up bar system for time. It was at this time that Ger, Dennis and myself realized John is really just a monkey that escaped from the zoo.

Below is a sample of the good work people put in today. Enjoy a day of rest! Stay golden pony boy!

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

We recently posted a write up about your omega 3 to omega 6 fat ratio and I hope you started to account for this or make these corrections to your diet. Well….the video below is the first of a 9 part series about sugar. I demand, beg, or hope for you and your family’s sake that you watch this video. If you have kids, it is even that much more important. Some of it gets technical, but you can keep up to get the point. This could be one of the most important things you could watch related to your heath, so once again I beg you all to spend the hour or hour and a half to watch this series. The last 4 -5 parts will explain so much….do not miss this! Please watch the entire series! Please leave a comment after you watch. This is your CFP Homework!

Programming For: 1/26/10

Clean Training *Work on clean technique for about 40min. During this time you should be learning your strong and weak points as well as assessing your overall technique.

TABATA: 40:20
-Manmakers
-Weighted Lunges
*Do 40sec of manmakers followed by 20sec of rest. Then do 40sec of lunges followed by 20sec of rest. Continue to follow this pattern for a total of 8 rounds, 4 rounds of each exercise.

Here is a video of a speech from the writer of Spark to follow up to the book review we did last week. The video is about 50 minutes and does a good job detailing the importance of exercise. It also gets into the specifics of your brain including topics like depression, ADHD, Dementia, anxiety, learning and more. It explains why exercise or movement is so key to healthy aging and to our development/growth. Our brain is the most important muscle we have so check out this video to see how the mental and physical are so codependent. It is well worth the 50 minutes..

Programing For: 1/11/09
Overhead Squat: 3-3-2-2-1-1

Tabata: Wallball/Pushups
*Do 20sec of wallball followed by 10sec of rest. Then do 20sec of pushups followed by 10sec of rest. Continue alternating between wallball and pushups until you have completed 8 rounds of each. This workout should last a total of 8min.

UPDATES:

*This Saturday January 16th there will be a CrossFit Prime get together at the Three Monkeys Cafe on the corner of James street and Grant avenue in Northeast Philadelphia. The time for this event is yet to be determined. There will be a sign up sheet on the bulletin board of the gym so that we can get a proper head count for a table.

The Navy Seal mentors at U.S. Tactical have incorporated CrossFit into their training. Check out this video which helps explain the CrossFit philosophy. As they point out in the video, the objective of our training is to increase human performance to reach a complete level of fitness.

Please watch this video if you are interested in learning more about CrossFit. After watching, if you want to find out more or can’t wait to participate in our training and community, please call 215 873 4571 or go to our contact us page and ask us any questions you may have. Don’t be intimidated because CrossFit is for everyone, from Navy Seals to Grandmoms…..find out how and why by contacting us today!

Hope to see you at CrossFit Prime!

Complete rounds for time:
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW

Start with 10 reps of each, then 9 reps of each, 8, 7 ……
all the way down until you complete 1 rep of each. Complete these 10 rounds for time and post to comments.

BW stands for Bodyweight. So if you weight 165lbs, bench 165 lbs. If that is too heavy for you, scale down to a weight that will allow you to keep the wokout intense.

Complete 5 rounds of the following 2 minute drill with 2 minutes rest in between each round. It is a workout the Vanderbilt strength & conditioning team has the football team do.

Since most people will not have a sledge hammer and tire, replace with wall ball.

Today is a rest day! Relax, rest up, eat good, and get ready for the next three days.

We will be doing a workout at Judge again this weekend. We had a nice turnout last week. We are also planning a Free workout and review of the CrossFit methods for Memorial day weekend. The Free memorial day workout will be in a park in the Huntingdon Valley area. Check the Upcoming events page for more details on that.

Since we are chillin today, we thought it would be good to review our skills. The two videos below from other CrossFit’s offer pretty good tutorials and reviews of the Kipping and Butterfly Kip Pullups.