Saturday, March 30, 2013

Easter Sunday


From one of my favorite old hymns:

"He lives! He lives!  Christ Jesus lives today!
He walks with me and talks with me, along life's narrow way.
He lives!  He lives, salvation to impart.
You ask me how I know he lives -- he lives within my heart."

And from the gospel of John: 

The Empty Tomb (John 20: 1-2)

20 Early on the first day of the week, while it was still dark, Mary Magdalene went to the tomb and saw that the stone had been removed from the entrance. So she came running to Simon Peter and the other disciple, the one Jesus loved, and said, “They have taken the Lord out of the tomb, and we don’t know where they have put him!”

Jesus Appears to Mary Magdalene (John 20: 11-18)

11 Now Mary stood outside the tomb crying. As she wept, she bent over to look into the tomb 12 and saw two angels in white, seated where Jesus’ body had been, one at the head and the other at the foot.
13 They asked her, “Woman, why are you crying?”
“They have taken my Lord away,” she said, “and I don’t know where they have put him.” 14 At this, she turned around and saw Jesus standing there, but she did not realize that it was Jesus.
15 He asked her, “Woman, why are you crying? Who is it you are looking for?”
Thinking he was the gardener, she said, “Sir, if you have carried him away, tell me where you have put him, and I will get him.”
16 Jesus said to her, “Mary.”
She turned toward him and cried out in Aramaic, “Rabboni!” (which means “Teacher”).
17 Jesus said, “Do not hold on to me, for I have not yet ascended to the Father. Go instead to my brothers and tell them, ‘I am ascending to my Father and your Father, to my God and your God.’”
18 Mary Magdalene went to the disciples with the news: “I have seen the Lord!” And she told them that he had said these things to her.


Friday, March 29, 2013

Saturday, 30 MAR


Let's take on CrossFit Open WOD 13.4!

AMRAP in 7 minutes:
3 Clean and Jerk (95/135#)
3 Toes to Bar
6 Clean and Jerk
6 Toes to Bar
9 Clean and Jerk
9 Toes to Bar
...continue in increasing increments of 3...

Thursday, March 28, 2013

Friday, 29 MAR


Open Gym!

Let's re-cap the Open WOD 13.3 from last week while we take on 13.4 this week!

Scores submitted for Phalanx CrossFit include:

Brant: 242
Brian: 213
Cedric: 240
Chris: 179
James: 182
Jeff: 228
Joe: 240
Russ: 160
Tammy: 251

These athletes worked for 12 minutes to complete:
150 Wallballs (14# to 9'/ 20# to 10')
90 Double Unders
30 Muscle-Ups






Maundy Thursday


John 13:12-16 (NIV)

12 When he had finished washing their feet, he put on his clothes and returned to his place. “Do you understand what I have done for you?” he asked them. 13 “You call me ‘Teacher’ and ‘Lord,’ and rightly so, for that is what I am. 14 Now that I, your Lord and Teacher, have washed your feet, you also should wash one another’s feet. 15 I have set you an example that you should do as I have done for you. 16 Very truly I tell you, no servant is greater than his master, nor is a messenger greater than the one who sent him.


Wednesday, March 27, 2013

Thursday, 28 MAR


WOD:
6 min AMRAP
20 Double Under
5 Burpees

3 min rest

6 min AMRAP
20 Double Under
10 Push Press (65/95#)

STRENGTH:
3 rds:
15 TGU
10 Weighted Pull-ups

Tuesday, March 26, 2013

Wednesday, 27 MAR


SKILL:
Squat Clean
5 - 5 - 3 - 3 - 1

WOD:
5 rds:
20 push-up
15 box jump (20/24")
10 toe to bar

STRENGTH:
Back Squat
work to 2RM

Monday, March 25, 2013

Tuesday, 26 MAR


SKILL:
1RM Shoulder Press

WOD:
21 - 15 - 9
Clean and Jerk (75/115)
Bar-Facing Burpee

STRENGTH:
Squat Snatch
3 on the minute for 8 minutes @ 80%



Monday, 25 MAR


WOD:
6 rounds:
4 HSPU
6 Pull-Ups
6 Ring Dips
8 KBS (1.5/2 pd)

STRENGTH:
Deadlift Pyramid
2 x 3 Deficit Deadlifts (elevated body - approx 75% 1RM)
2 x 3 Deadlifts (feet on ground - approx 90% 1RM)
2 x 3 Elevated Deadlifts (elevated weight - pass your 1RM)

Friday, March 22, 2013

Saturday, 23 MAR


CrossFit Open WOD 13.3

12 Minute AMRAP:
150 Wallballs (14# to 9' and 20# to 10')
90 Double Under
30 Muscle Up

For those of you who remember the 2012 CrossFit Open, this workout is a repeat of 12.4.

Let's see if we've improved over the past year!

Thursday, March 21, 2013

Friday, 22 MAR


Open Gym!

Let's take a moment to recognize the Phalanx CrossFit athletes who submitted scores for 13.2 last week and cheer them on as they conquer 13.3 this week! 

The last round of scores submitted was:

Brant 258
Brian 201
Chris 184
Hanna 209
James 180
Jeff 181
Joe 174
Russ 206
Tammy 312

These folks worked for 10 minutes, completing as many reps as possible of:
5 Shoulder to Overhead (75/115#)
10 Deadlift (75/115#)
15 Box Jump




Wednesday, March 20, 2013

Thursday, 21 MAR


WOD:
4 min AMRAP:
6 walking lunge (with 1.5/2 pd KB)
6 burpee

2 min rest

6 min AMRAP:
8 KB High Pull (1.5/2 pd)
4 Squat Clean (95/135)





Tuesday, March 19, 2013

Wednesday, 20 MAR


SKILL:
Strict Press
10 minutes to work to 1 heavy

WOD:
800m Run
40 Wall Balls
400m Run
30 Wall Balls
200m Run
20 Wall Balls

STRENGTH:
At 65% of 1RM Snatch, complete 2 rds:
5 Power Snatch
5 OHS
5 Heaving Snatch Balance
5 Snatch

Then, complete 5 heavy singles

Monday, March 18, 2013

Tuesday, 19 MAR


WOD:
"Fran"
21 - 15 - 9
Thruster (65/95#)
Pull-Up

last completed 13NOV

SKILL:
Deadlift
work to a 3RM

STRENGTH:
2 rds:
Row 250m
1 min Front Plank
Row 250m
1 min Left Plank
Row 250m
1 min Right Plank



Monday, 18 MAR


WOD:
3 rounds:
3 min row for calories
1 min sit-ups
1 min push-ups
1 min front squat (75/115)

STRENGTH:
2 on the minute for 7 minutes:
Clean and Jerk @75%

Sunday, 17 MAR


Happy St. Patrick's Day!

Seen on a church billboard:

"Walking daily with God is the greatest form of exercise." 

(editor's note:  for those of you who are asking, you STILL need to get to the gym for some healthy physical exercise, too!) 

Friday, March 15, 2013

Saturday, 16 MAR


Open WOD 13.2

AMRAP in 10 min:

5 Shoulder to Overhead (75/115#)
10 Deadlift (75/115#)
15 Box Jump (20/24")



Stick around after the WOD if you'd like to enjoy the sunshine and work on some run intervals!



Thursday, March 14, 2013

Friday, 15 MAR


Open Gym!

Come in to make up something you missed this week, work on achieving a personal goal, and/or practice technique.  Remember that consistency is achieved through practice -- you must do repetitions at light to moderate weight to perfect these movements! 

Wednesday, March 13, 2013

Thursday, 14MAR


WOD:
6 rounds:
3 manmaker thruster (25/35#)
6 toe-to-bar

STRENGTH:
2 rounds:
250m row
1 min front plank
250m row
1 min right plank
250m row
1 min left plank

Tuesday, March 12, 2013

Wednesday, 13MAR


SKILL:
1RM Ground to Overhead
last found 15NOV

WOD:
5 min AMRAP
10 Wall Ball
10 Sit-up

2 min rest

5 min AMRAP
15 Push-up
100m Sprint

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

Then, complete 5 heavy singles
 
 
 
 
 
 
 


Monday, March 11, 2013

Tuesday, 12MAR


WOD:
"Nancy"
5 rounds:
400m Run
15 OHS (65/95#)

last completed 17SEP

STRENGTH:
2 on the minute for 7 minutes:
Clean and Jerk @ 75% 1RM

Monday, 11MAR


SKILL:
4 sets of 3 Clean and Jerk
Last set should be close to 3RM

WOD:
5 rounds:
10 KBS (1.5/2 pd)
10 Goblet Squat (1.5/2 pd)
10 Deadlift (185/255#)
10 Box Jump (20/24")
10 Pull-up

STRENGTH:
3 rounds:
10 BW bench press
15 GHD Sit-up
15 Reverse Hypers



Open WOD 13.1


Whoops!  Looks like I got so wrapped up in the CrossFit Open excitement that I forgot to update our blog! 

Thursday - Sunday, athletes from Phalanx CrossFit completed the 13.1 WOD.  Ten of our athletes have registered for the competition and are posting their scores online to be ranked with competitors all over the world!  Here are our results:

WOD 13.1:  Complete as many reps as possible in 17 minutes of:
40 burpees
30 snatch (45/75#)
30 burpees
30 snatch (75/135#)
20 burpees
30 snatch (100/165#)
10 burpees
AMRAP snatch in time remaining (120/210#)

Phalanx CrossFit athletes submitted the following scores:

Joe 102
Chris 104
Jeff 104
Russ 121
James 122
Cedric Jr. 124
Hanna 134
Brian 135
Brant 150
Tammy 178

We have four more weeks of competition - let's have some fun!

Wednesday, March 6, 2013

Thursday, 7 MAR


SKILL:
TBD based on Games WOD

WOD:
4 rds for time, with 1 min rest between rounds

1 squat clean @ 90% 1RM (place bar in squat rack)
3 back squat
9 dead lift

STRENGTH:
Jerk - 85% 1RM
2 on the minute for 8 minutes

Tuesday, March 5, 2013

Wednesday, 6 MAR


SKILL:
Pull-ups
-work what you need: strict, kipping, butterfly, etc...

WOD:
6 min AMRAP
6 thruster (95/135)
6 toe-to-bar

3 min rest

6 min AMRAP
12 cal row
24 double unders

STRENGTH:
Touch and Go Squat Snatch
-work to a heavy 3



Monday, March 4, 2013

Tuesday, 5 MAR


SKILL:
Pistols

WOD:
4 rds:
9 Push Press (95/135#)
9 Burpee
15 Sit ups
15 Box Jumps (20/24")

STRENGTH:
Dumb bell weighted pistol
5 - 5 - 3 - 3 - 1



Monday, 4 MAR


Let's enjoy this sunshine!

SKILL:
Muscle-up work

WOD:
4 rds:
400m Run
4 Med Ball Push-up Complex

STRENGTH:
Max strict chest to bar pullups (3 attempts)
Max kipping chest to bar pullups (2 attempts)



Saturday, March 2, 2013

Sunday, 3 MAR


8 For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come. 9 This is a trustworthy saying that deserves full acceptance. 10 That is why we labor and strive, because we have put our hope in the living God, who is the Savior of all people, and especially of those who believe. (1Timothy 4, NIV)

Obviously we at Phalanx CrossFit believe that the physical training of the body is important.  We wouldn't be in this business if we didn't! Our bodies are amazing vessels - we possess strength that far surpasses our expectations, and we believe that if we do not exercise these bodies, then we fail to do honor to God who gave them to us.  Even as we strive for physical fitness, though, most of us never reach our true physical potential, which is one of the reasons that CrossFit is so fun!  The diverse nature of what we do here keeps us continuously making and meeting new goals.  

That being said, the importance of spiritual training far outweighs that of the physical.

Here's another version of the same verses from 1 Timothy, from The Message: "Exercise daily in God—no spiritual flabbiness, please!  Workouts in the gymnasium are useful, but a disciplined life in God is far more so, making you fit both today and forever."

Pastor Steve Davis of Spout Springs Church spoke about this verse in his sermon on Sunday. His challenge to those of us in the congregation who spend time "working out" our bodies was to try and spend at least an equal amount of time "working out" our spiritual selves.  If spiritual training is more important than physical training, why don't we allot an adequate amount of time for it? How can we make time for both kinds of training in our lives?



Saturday, 2 MAR


"Ship"
9 rounds of:
7 squat clean (135/185#)
8 burpee box jump (30/36")

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, MB, Canada, was killed on September 7, 2008, by a roadside bomb in Kandahar province, Afghanistan.

posted on crossfit.com on 24 July 201