Programming For: 8/24/10

Warm Up:
-R.O.M.E
-Mat Drills
-Plyo Drils

Strength/Skills: Off

Conditioning: Tabata
-20:10 of Hanging Power Clean(75lb/55lb)
-40:20 of DB Renegade Rows/DB Lunges
-40:20 of Situps/Plank Holds
*10min break between Tabata’s 1 and 2 and a 5min break between Tabata’s 2 and 3

Enjoy the cooler temperatures this week gang! Click here for this weeks forecast.

Programming For: 8/23/10

Warm Up:
-400m jog
-R.O.M.E./Group Stretch
-WOD Movements(PVC)

Strength/Skills: Snatch Balance
-7×1(Advanced)
-5×3(Beginner to Intermediate)

Conditioning: Reps of 21-15-9
-Sumo Deadlift Highpull(95lb/65lb)
-Kettlebell Swing(53lb/35lb)
-Box Jump(24″)

Gym Notes:
1. Register for CrossFit Prime’s Fight Gone Bad 5 team at fgb5.org and help us raise money for LIVESTRONG and THE WOUNDED WARRIORS PROJECT. Fight Gone Bad 5 will take place on Saturday Sept 25th. We will be participating in Fight Gone Bad at CrossFit South Philly! More details soon.

We trust that all of you out there are using today wisely. That hopefully means resting in some form or another, but how do you use your rest day? Do you relax around the house eating good food or bad food (hopefully not) charging up for the week to come? Or do you go out for some Sunday Funday with your friends and family? Drinks at brunch that turn into some afternoon cervezas and then head home in the early evening feling good and with enough time to get a good night sleep for Monday morning?

Tell us what you are doing today. Post how you are spending today or how you usually spend your rest days to the comments section.

Warm Up:
-Rollers
-R.O.M.E.
-Group Stretch
-Workout Warmup

“Linda”
Reps of 10,9,8,7,6,5,4,3,2,1
-Deadlift(1.5 BW)
-Bench(BW)
-Clean(.75 BW)

*The plan is to do this workout with 2 heats(25min cutoff). Athletes will be paired up and the first athlete will do their workout while their partner spots on the bench and supports them throughout the workout. Then athlete number 2 will go with athlete 1 doing the same for them. This can be changed to a team workout with teams of either 2 or 3 in the event of a large class.

Gym Notes:
1. Register for CrossFit Prime’s Fight Gone Bad 5 team at fgb5.org and help us raise money for LIVESTRONG and THE WOUNDED WARRIORS PROJECT. Fight Gone Bad 5 will take place on Saturday Sept 25th. We will be participating in Fight Gone Bad at CrossFit South Philly! More details soon.

This Saturday August 21st many of our CrossFit Prime brothers and sisters will be competing in the Metro Dash which is taking place in Center City Philadelphia. We wish all of them good luck and we hope that if any of our other members are interested in supporting the team, that they head on down to cheer them on. Also don’t forget about the Tough Mudder this Nov. If you have even the slightest interest in it, just sign up and do it!

Programming For: 8/20/10

Warm Up:
-Roll Out
-Jump Rope
-R.O.M.E./Group Stretch

Strength: Front Squat
-3sets x 5reps

Conditioning: AMRAP in 12min
-7 Burpees
-7 Supine Row(c2b)
-7 Kettlebells Swings(70/53)
*The supine rows will either be done using the rings or with a bar placed on the squat racks. If the bar is used then the athletes chest must touch for a complete rep. If the rings are used then the athletes hands must touch the armpit area.

Gym Notes:
1. Register for CrossFit Prime’s Fight Gone Bad 5 team at fgb5.org and help us raise money for LIVESTRONG and THE WOUNDED WARRIORS PROJECT. Fight Gone Bad 5 will take place on Saturday Sept 25th. As of today we are still uncertain if we will host the event or travel to another local affiliate to do the workout with them. More details soon.

Programming For: 8/19/10

Warm Up:
-Rollers
-R.O.M.E.
-Mat Drills

Strength:
-Shoulder Press(5×5)
-Push Press(5×3)
-Push Jerk(5×1)

Gym Notes:
1. Register for CrossFit Prime’s Fight Gone Bad 5 team at fgb5.org and help us raise money for LIVESTRONG and THE WOUNDED WARRIORS PROJECT. Fight Gone Bad 5 will take place on Saturday Sept 25th. As of today we are still uncertain if we will host the event or travel to another local affiliate to do the workout with them. More details soon.

Warm Up:
-Rollers
-Jump Rope
-R.O.M./Group Stretch
-Workout Exercises

“Filthy Fifty”
For Time:
-50 Box jumps 24 (inch box)
-50 Jumping pull-ups
-50 Kettlebell swings (1 pood)
-50 Walking Lunge steps
-50 Knees to elbows
-50 Push press (45lb/35lb)
-50 Back extensions
-50 Wall ball shots (20lb/15lb )
-50 Burpees
-50 Double unders

Gym Notes:
1. Register for CrossFit Prime’s Fight Gone Bad 5 team at fgb5.org and help us raise money for LIVESTRONG and THE WOUNDED WARRIORS PROJECT. Fight Gone Bad 5 will take place on Saturday Sept 25th. As of today we are still uncertain if we will host the event or travel to another local affiliate to do the workout with them. More details soon.

All I have to say is Bring good shoes and an Ipod if you wish. I am sure you can all figure out what we are doing today. Show up and gt it in!

Warm Up:
-Run
-R.O.M.E.
-Hurdles(5x)

Skills Review:
-Air Squat

AMRAP in 20min:
-5 Pullups
-10 Pushups
-15 Air Squats

Core Conditioning:
-GHD Situps(4×15)
-Back Extensions(4×15)
*Done as individuals with remaining time.

Quote:
Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.
-Lance Armstrong

Gym Notes:
1. Register for CrossFit Prime’s Fight Gone Bad 5 team at fgb5.org and help us raise money for LIVESTRONG and THE WOUNDED WARRIORS PROJECT. Fight Gone Bad 5 will take place on Saturday Sept 25th. As of today we are still uncertain if we will host the event or travel to another local affiliate to do the workout with them. More details soon.

Warm up
-Rollers
-4 Laps
-Mat Drills

Staying Young
-Max Box Jump - going for P.R.

Team W.O.D. - Complete for time
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