Prime’s Monday Program..
Can you guess who this man is?
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.
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Not my 25 WOD, but I have really, really wanted to do Helen for a few weeks NOW!!
We will get that one in soon.
It is just too nice a day to not run a little!
getting to the time of the year where we need to open the garage and ….(now in my singing voice) “spread, these broken wings, and learn to fly again……ooooohhhh hoooooo!!!” (how was my singing?)
I am not sure what any of that meant.
I think it meant YOU ARE CRAZY
(and the 25 had a nice little run conversion too… but I really want to do Helen, so it is all good).
Looks like a great day for a bit of running (although I sincerely hate running). Looking forward to the 1800 class.
Holy crap… even with the deadlifts and doing garden work (shovling dirt and mud) before class I managed to PR my Helen by almost 15 seconds. I wish I was a faster runner because that definitely is keeping me from a sub-10 Helen. My third round was almost a minute slower than my first round and I know that most of it was the run!!
Thanks, John for the quick kick in the ass to get my pullups done! I was overall quite happy with the very likeable Helen (as opposed to the dreaded Kelly). I was able to get the 1 1/2 pd kettlebells done evry round without stopping, and that is a good accomplishment for me.
Thanks to Chris for helping me out on the deadlifts!
To my fellow toughmudders: I am now registered as Captain of team Crossfit Prime for 1-5 members (if we get more, then we’ll deal with that later.) Our start time will be HIGH NOON! The total cost will be about $106 with processing fees. This does not include the cost for the room in my name. The password is prime1…THERE WERE LESS THAN 1000 SLOTS LEFT AND THEY BELIEVE WILL SELL OUT BY SATURDAY! Get registered!
Thanks for taking care of that Mike! I will register ASAP!!
Who is that handsome gentleman in the picture?
I think its some weird-o named Chris
Whoever it is, he is obviously certified in Crossfit.
I’d have to say just certifiable.
That’s more like it Mike!