By: John Maguire
Don’t get me wrong, I think bikes are terrific. I own several of my own, including a trendy mountain style, and ride them for pleasure and light exercise.
I hope that any of the police officers or firefighters in our program not already participating in this weeks stairclimb sign up for the CrossFit Prime team. I wasn’t aware that it was a mandatory $100.00 registration fee. That is not cheap even though the money does go to a great cause, but if you can manage it please go to the FEATURE section if you would still like to register for the CrossFit Prime team; it is a great day.
There will be an official after party after the event at Tir Na Nog’s. However we will be having an official CrossFit Prime get together later that night at 3 Monkey’s cafe in Northeast Philadelphia. Hope that you can all join us! *One last reminder the gym will be closed on Saturday March 24th for the stair climb. Sorry for the inconvenience but many of us will be down there participating and spectating.
That is if for me I have nothing else to say. I will be in the gym this week at some point if anyone wants to pick my brain or just tell me how awesome I am. I plan on introducing myself to newbies so I don’t have to do 50 burpees. Enjoy the Updates and workouts.
We are currently in the process of choosing tshirts for this season. We will be going with a pre order system similar to the Under Amrour winter gear order. In fact we will be getting Under Armour brand tshirts in Red for ONTHEJOB. Shorts for both men and women will be available in black. (Girls will have the choice of two kinds of shorts; loose fitting and compression shorts). Shirts will be screen printed with ONTHEJOB written in white on the back without the “Shield” logo and say Strength and Conditioning at the bottom. The shorts will have the shield on the front similar to the pants order with the Logo. Orders should start next week, pricing will be announced, and there will be a very strict time frame to order and pay so that we can get the gear in on time.
For any newbies there are still plenty of CrossFit Prime tshirts available from last year. They fit great and have a cool design on them from our own James Wise. Ask the trainers to see one and any old members maybe you need to freshen up by grabbing a new one yeh!
2nd South Philly Rumble Sunday April 15!: *Update*
We have formed a team for the South Philly Rumble and I will rent a van and personally drive them and others down to the event if they would like to do that. Go to South Philly’s website for all the details. In the future teams like this will be picked from the competition team based on individual strengths Click Here. ** Any spectators that wish to go down just to watch please post a comment below so we can get a head count of how many CFP peeps may be down there.
Last Week of The CrossFit Games Open Qualifiers:
Follow are in house competitors and see how they rank against some of the best in the world. Plus bring yourself up to speed on whats going on in the CrossFit community as competition season is now in full swing. 2012 Reebok CrossFit Games.
WEEKLY WORKOUT OUTLINE:
*The following only details the conditioning workouts for the week and remember all movements can be scaled. This will be the last week you see your workouts outlined. You all work in very dangerous and unpredictable jobs with unknowable scenarios, and I believe your workouts should be that way. If you have complaints post them to comments.
Monday:Goblet squat, Kbs, Burpees, Jumping Jacks (penalties)
Tuesday: Deadlift, Push press, Run, Push ups, Pull Ups
Wednesday: Open Gym/Weakness training for 40min then Sprints
Thursday: Programmed after Final Open Wod is announced on Wed
Friday: CrossFit Open WOD announced Wed at 5pm PST.