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.