Thursday, February 28, 2013

The CrossFit Open

What is the CrossFit Open?

The Open is one of the world’s largest and most accessible competitions!  CrossFitters from all over the world will be completing 5 challenging workouts and posting their scores online to see how they compare to other athletes of all kinds. The Open is exactly what its name suggests…open to everyone.  For a $20 entry fee, you can register for the competition, create an online athlete profile, and join the fun!
How does it work?  Beginning at 8pm on Wednesday, March 6th, CrossFit will release Open WOD 1. You then have until Sunday afternoon to complete the workout and post a score online.  The WOD must be completed at our gym and scored by a certified judge (one of our coaches).**   We don’t know what the WODs will be this year; historically they have been AMRAPs from 5 – 20 minutes with a variety of motions at a variety of weights.  Even if you can’t typically Rx all of our WODs, you will likely be able to do some of the Open WODs.  Check out past years to see the kind of challenges they presented:
Several athletes from Phalanx CrossFit will be competing in the Open… so what does that mean for you?  We will continue regular programming from Mon-Thurs.  Friday will still be open gym, and Saturday mornings will still be open to everyone.  The only difference is that, on Saturdays, we will all be doing the Open WOD for that week. Everyone will have a judge, so we all get to experience the thrill of competition and group encouragement. Saturday Open WODs begin next Saturday, 9 March and continue through 6 April. 
Are you interested in competing?  Go to and click on the “compete here” link.  When you register, make sure you choose Phalanx CrossFit as your affiliate!  As a competitor, you are allowed to repeat the WOD as many times as you wish to try and improve your score.  Just make sure you are in the gym with a designated judge!  Post your best score online by Sunday at 5pm.  We will validate it, and you can see where you rank in our Region (the Mid-Atlantic) and in the world!   

 **technically, you can submit a video from home; however, if you have gym access, we highly encourage you to come to the gym to complete the workout

Wednesday, February 27, 2013

Thursday, 28 FEB

1RM Jerk

3 round circuit:
1 min pull-ups
1 min slam ball (20/30#)
1 min deadlift (155/215#)
1 min OH squat (65/95#)
1 min rest

2 rounds:
Row 250m
1 min front plank
Row 250m
1 min left plank
Row 250m
1 min right plank

Tuesday, February 26, 2013

Wednesday, 27 FEB

1RM Squat Clean

Run 1 mile at moderate pace
Rest 4 min
Run 1 mile carrying a 10/15# plate at a fast pace - try to beat your previous mile time.

Accumulate 2 minutes in an L-hold

40 Turkish Get-up

Monday, February 25, 2013

Tuesday, 26 FEB

Back Squat
Work to a 5RM

10 - 9 - 8 ... 3 - 2 - 1
Thruster (65/95#)
Box Jump (20/24#)

On the minute, for 10 minutes:
3 Squat Snatch @ 80%

Monday, 25 FEB

Split Jerk
3 - 3 - 3 - 3

1000m Row
80 Double Unders
60 Air Squats
40 Sit-ups
20 Wall Balls

4 sets:
10 weighted ring dips
10 weighted ring push-ups

Saturday, February 23, 2013

Sunday, 24 FEB

We often set goals for ourselves in the gym - goals that emphasize the importance of our physical health and external bodies.  This week, I encourage you to also set a goal for your spiritual health - specifically, think about the way that you treat others. How can we better follow these words of wisdom from Romans 12?  

Love in Action

9 Love must be sincere. Hate what is evil; cling to what is good. 10 Be devoted to one another in love. Honor one another above yourselves. 11 Never be lacking in zeal, but keep your spiritual fervor, serving the Lord. 12 Be joyful in hope, patient in affliction, faithful in prayer. 13 Share with the Lord’s people who are in need. Practice hospitality.

14 Bless those who persecute you; bless and do not curse. 15 Rejoice with those who rejoice; mourn with those who mourn. 16 Live in harmony with one another. Do not be proud, but be willing to associate with people of low position. Do not be conceited.

Saturday, 23 FEB

Crazy Eights!
Partner WOD - Each partner completes his/her unbroken set, then switch!
8 rounds of:
8 KBS (1.5/2pd)
8 Med Ball Cleans (14/20)
8 Burpee
8 Wall Ball (14/20)
8 Toe to Bar
8 Power Clean (65/95#)
8 Strict Press (65/95#)
8 Pull-ups

**Crazy Eights was the first Saturday Partner WOD completed by Phalanx CrossFitters, in April 2011. It was last completed on 18 Feb, 2012, and this Saturday marks the third time we've taken on the challenge!

Thursday, February 21, 2013

Friday, 22 FEB

Open gym!

For those of you struggling this week with the nutrition challenge -- we support you!  Keep up the good work.

And remember:
"Sugar is a type of bodily fuel, yes, but your body runs about as well on it as a car would."
– V.L. Allineare

Wednesday, February 20, 2013

Thursday, 21 FEB

Push Press
Work to a 3RM

4 rds:
400m Run
12 KBS (1.5/2pd)
24 Sit-ups
12 Goblet Squats (1.5/2pd)
24 Box Jump (24/30")

On the minute for 10 minutes @ 80%:
Squat Clean, Hang Squat Clean, Jerk

Tuesday, February 19, 2013

Wednesday, 20 FEB

Ring Push-ups
3 sets to failure - 1 min. rest between sets

15 minute AMRAP
15 Squat Snatch (35/45)
15 Squat Snatch (55/75)
15 Squat Snatch (75/95)
15 Squat Snatch (95/115)
AMRAP Squat Snatch (115/135)

-Load your own weights.

5 rounds:
20 Heavy DB Lunges
30 sec rest
15 GHD Sit-up
30 sec rest
40 Double Under
30 sec rest

Monday, February 18, 2013

Tuesday, 19FEB

1RM Deadlift

3 sets:
AMRAP pull-ups in 1 minute
Rest 2 minutes between sets

8 minutes:
1 Front Squat @ 85% on the minute
Pause for 3-count at the bottom

Weighted Planks
2 rds of 1 minute per plank

Monday, 18 FEB

Happy Presidents' Day!

Squat Clean
4 x 4 @ 70%

5 minutes - row for calories
4 minutes - double unders
3 minutes - burpees
2 minutes - push press (35/45)
1 minute - hand release push-ups

No breaks between exercises.  Record total.

Snatch Work @ 65% of 1RM
Complete 2 rounds:
5 Power Snatch
5 Heaving Snatch Balance
5 Snatch

Then, complete 5 heavy singles

Saturday, February 16, 2013

Sunday, 17 FEB

In honor of Valentine's Day, here are some verses from 1Corinthians 13:

4 Love is patient, love is kind. It does not envy, it does not boast, it is not proud. 5 It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. 6 Love does not delight in evil but rejoices with the truth. 7 It always protects, always trusts, always hopes, always perseveres.

8 Love never fails. But where there are prophecies, they will cease; where there are tongues, they will be stilled; where there is knowledge, it will pass away. 9 For we know in part and we prophesy in part, 10 but when completeness comes, what is in part disappears. 11 When I was a child, I talked like a child, I thought like a child, I reasoned like a child. When I became a man, I put the ways of childhood behind me. 12 For now we see only a reflection as in a mirror; then we shall see face to face. Now I know in part; then I shall know fully, even as I am fully known.

13 And now these three remain: faith, hope and love. But the greatest of these is love.

Saturday, 16 FEB

"Filthy Fifty" (last completed 11AUG 2012)

50 Box Jump (20/24")
50 Jumping Pull-ups
50 KBS (25/35#)
50 Walking Lunge
50 Knees to Elbows
50 Push Press (35/45#)
50 Back Extensions
50 Wall Balls (14/20#)
50 Burpees
50 Double Unders

Thursday, February 14, 2013

Friday, 15 FEB

Open gym!

"When it comes to eating right and exercising, there is no 'I'll start tomorrow.' Tomorrow is disease".
~V. L. Allineare

Wednesday, February 13, 2013

Thursday, 14 FEB

Happy Valentine's Day! 

"Grace" (last completed 16 OCT)

30 Clean and Jerk (95/135#)

10 minute rest

1 round of 1 min each:
Wall Balls
Knee to Elbow
Box Jump
Push Up

Without releasing bar:
Power Snatch, Snatch, Hang Snatch
Work to a heavy single

**Did you know...?  Phalanx CrossFit members were in the middle of "Grace" on Valentine's Day 2012, when Zack got down on one knee in the gym office and proposed to Tammy!**

Tuesday, February 12, 2013

Wednesday, 13 FEB

If you've got 'em, find AMRAP in 3 sets
If not, work on 'em!

21 - 15 - 9
500m Row

50 TGU

Nutrition Challenge

If you're reading this, then you've probably already made the decision to incorporate CrossFit into your daily routine, and we all know that working out is an important component of living a healthy lifestyle.  Unfortunately, exercise alone is not enough.
Think about it: the average member at Phalanx CrossFit spends 6 hours in the gym per week.  Assuming that you sleep 8 hours per night (a lofty goal for which we should all strive!), that leaves 106 hours per week that you are awake and probably NOT exercising. During those 106 hours, you have ample opportunity to undo all the good work that you did in the gym. 
So how do we avoid counteracting our hard work? NUTRITION

Phalanx CrossFit is launching a 45-day nutrition challenge beginning this week.  Check out our FB event page and contact Sara Hancock if you're interested in learning more about how eating well can positively affect your gym performance and, more importantly, your entire life.

Monday, February 11, 2013

Tuesday, 12 FEB

Back Squat
Work to a 5RM

Carrying a 35/45# plate, complete 3 rounds of:
400m Run
12 OH Lunge
15 Front Squat
10 Clean and Jerk

3 rds:
BW Bench Press
15 GHD Sit Ups
15 Reverse Hypers

Monday, 11 FEB

Clean and Jerk, any variety
4 x 5 at "Grace" weight

10 - 9 - 8 ... 3 - 2 - 1
Deadlift (185/255#)
Bar-facing burpee

Snatch Work:
At 65% of 1RM, complete 2 rounds:
5 Power Snatch
5 Heaving Snatch Balance
5 Snatch

Then, complete 5 heavy singles

Saturday, February 9, 2013

Sunday, 10 FEB

Here is the same thought from last week (Romans 12:1-2), in a slightly different translation (The Message). 

Place Your Life Before God

12 1-2 So here’s what I want you to do, God helping you: Take your everyday, ordinary life—your sleeping, eating, going-to-work, and walking-around life—and place it before God as an offering. Embracing what God does for you is the best thing you can do for him. Don’t become so well-adjusted to your culture that you fit into it without even thinking. Instead, fix your attention on God. You’ll be changed from the inside out. Readily recognize what he wants from you, and quickly respond to it. Unlike the culture around you, always dragging you down to its level of immaturity, God brings the best out of you, develops well-formed maturity in you.

Saturday, 9 FEB

10 Rds:
10 Thruster (65/95#)
10 Ring Push-ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, died April 27th 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

posted on 12AUG2010

Thursday, February 7, 2013

Friday, 8 FEB

Open Gym!

“Successful people aren't born that way. They become successful by establishing the habit of doing things unsuccessful people don't like to do. The successful people don't always like these things themselves; they just get on and do them.”

Wednesday, February 6, 2013

Thursday, 7 FEB

5 x 3 Clean and Jerk
(use approx. 60% of "Grace" weight)

"Cindy" (last completed 7 AUG 2012)
20 min AMRAP
5 pull-ups
10 pushups
15 air squats

Weighted Planks
2 rds of 1 minute per plank

Accumulate 2 min. in a Ring Hold

Tuesday, February 5, 2013

Wednesday, 6 FEB

8 x 200m Run
Hit same pace each time - strong run, but not a sprint

4 sets of:

30 sec DL (135/185#)
30 sec Lateral Hops
3 min rest
3 Front Squat (85% 1RM)
1 min rest

Power Snatch
2 x 7 @ 75%

2 x 7 @ 75%

Monday, February 4, 2013

Tuesday, 5 FEB

1 Rep Max Snatch

1 x 500m Row
2 x 250m Row
3 x 100m Row

Pause Power Clean (3 sec below the knee)
2 - 2 - 2 - 2
Strip to 75% of pause power clean weight and complete:
3 x 6 TnG Power Clean (rest 2 min between sets)

Sunday, February 3, 2013

Monday, 4 FEB

21 - 15 - 9
Power Clean (95/135#)
Ring Dip

last completed 20 AUG 2012

Front Squat at 85%
1 on the minute for 8 minutes
Hold for 3 count at the bottom

Weighted pull-ups
3 x 5

Saturday, February 2, 2013

Sunday, 3 FEB

Romans 12: 1-8 (NIV)

A Living Sacrifice

Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. 2 Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.

Humble Service in the Body of Christ

3 For by the grace given me I say to every one of you: Do not think of yourself more highly than you ought, but rather think of yourself with sober judgment, in accordance with the faith God has distributed to each of you. 4 For just as each of us has one body with many members, and these members do not all have the same function, 5 so in Christ we, though many, form one body, and each member belongs to all the others. 6 We have different gifts, according to the grace given to each of us. If your gift is prophesying, then prophesy in accordance with your[a] faith; 7 if it is serving, then serve; if it is teaching, then teach; 8 if it is to encourage, then give encouragement; if it is giving, then give generously; if it is to lead,[b] do it diligently; if it is to show mercy, do it cheerfully.

Friday, February 1, 2013

Saturday, 2 FEB

3 rounds:
800m Run
30 Dumbbell Squat Cleans (35/50#)
30 Burpees

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

posted on 10SEP2010