Friday, May 30, 2014

Saturday, 31 May


"Hammer"
5 rounds, each for time, of:
5 Power Clean (95/135#)
10 Front Squat (95/135#)
5 Jerk (95/135#)
20 Pull-up
Rest 90 seconds

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Delores; and sister Doreen Scioneax.

posted on crossfit.com on April 17, 2011

Wednesday, May 28, 2014

Thursday, 29 May


"Lynne"
5 rounds for total reps:
Max BW bench press
Max pull-ups

last completed 7 NOV

STRENGTH:
EMOM 7 minutes
3 Back Squat @ 85%



Tuesday, May 27, 2014

Wednesday, 28 May


WOD:
4 rounds:
10 HSPU
12 Deadlift (185/275#)
18 Goblet Squat (1/1.5 pd)
50 DU

STRENGTH:
3 x 10 DB Snatch
Alternate hands
Start heavy, and get heavier





Monday, May 26, 2014

Tuesday, 27 May


SKILL:
1RM Box Jump

WOD:
With a partner:
20 minute AMRAP
1 partner does Wall Balls (14/20# to 10') while other partner runs 400m
Complete 20 OH med ball sit-ups together, then switch.

STRENGTH:

Work to 1RM of Complex:
Power Snatch, Squat Snatch, OHS



Saturday, May 24, 2014

Memorial Day Murph!


We hope everyone is enjoying their Memorial Day Weekend! Phalanx CrossFit will be honoring the fallen by completing the Murph on Monday.  Join us at 10am for our only class of the day.

Wednesday, May 21, 2014

Thursday, 22 May


SKILL:
Squat Snatch
5 - 5 - 3 - 3 - 2 - 2 - 1

WOD:
18 minute AMRAP
12 Toe to Bar
6 HSPU
12 KBS (1.5 / 2 pd)
24 Box Jump (20/24")

STRENGTH:
AMRAP ring dips in 3 minutes
2 minute break
Work to a max weighted ring dip




Tuesday, May 20, 2014

Wednesday, 21 May


WOD:
30 Deadlift (95/135#)
30 Pistols
20 Power clean and jerk
20 Pistols
10 Power Snatch
10 Pistols

STRENGTH:
EMOM for 7 minutes:
3 OHS @ 85%

Monday, May 19, 2014

Tuesday, 20 May


WOD:
"Jackie"
1000m Row
50 Thruster (35/45#)
30 Pull-ups

last completed 6 January, 2014

SKILL:
After "Jackie"
3 rds:
10 GHD Sit-ups
10 Toe to Bar

STRENGTH:
3 x 10 DB Snatch
Alternate hands.
Start heavy, get heavier.



Sunday, May 18, 2014

Monday, 19 May


SKILL:
1RM Back Squat

WOD:
4 rounds:
200m Jog
200m Sprint
10 Burpees
20 Sit-ups

STRENGTH:
Weighted Pull-ups
5 - 5 - 3 - 3 - 1; increase weight

Friday, May 16, 2014

Saturday, 17 May


"Abbate"
Run 1 mile
21 Clean and Jerk (105/155#)
Run 800m
21 Clean and Jerk (105/155#)
Run 1 mile

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand Province, Afghanistan.
He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.




posted on crossfit.com 26 March 2011

Last completed at Phalanx CrossFit on 18 May, 2013

Thursday, May 15, 2014

COMING TO PHALANX CROSSFIT on May 20th.... YOGA CLASSES!


That's right, folks!  The long-awaited yoga classes are finally here!

Come by on Tuesday and Thursday evenings at 7:00pm to work out the kinks that CrossFit can cause.  Not a member?  That's fine -- you are absolutely welcome to these classes as well.

Not sure if yoga is for you?  We're offering a special deal so you can find out:  pay the drop-in rate for Tuesday, May 20th, and get a second session for free!

Phalanx Member prices:  $6 Drop-in, or purchase a 5-session pass for $26

Non-Member prices: $8 Drop-in, or purchase a 5-session pass for $34

Stay tuned for more information about our new yoga coach, Wendy Merritt, on our website.  We're excited to welcome Wendy to the Phalanx team and looking forward to all that she brings to the table! 

Wednesday, May 14, 2014

Thursday, 15 May


SKILL:
1RM Front Squat
last found 20 Jan 2014

WOD:
1000m Row, 4 minute rest
2 x 500m Row w/ 2 min rest
2 x 200m Row w/ 1 min rest

STRENGTH:
EMOM for 5 minutes:
3 TnG Squat Snatch at "Isabel" weight

EMOM for 5 minutes:
2 Split Jerk at 85%




Tuesday, May 13, 2014

Wednesday, 14 May


SKILL:
OHS
Work to a heavy double

WOD:
 1500m Row
40 Pistols
30 Pull-ups
20 Ring Dips
10 Burpees

STRENGTH:
2 rounds:
50 DU
1 min front plank
50 DU
1 min right plank
50 DU
1 min left plank



Monday, May 12, 2014

Tuesday, 13 May


WOD:
"Helen"
3 rounds:
400m Run
21 KBS (1/1.5pd)
12 Pull-ups

last completed 20 January, 2014

STRENGTH:
Build to 1RM of the complex:
Power Clean, Hang Squat Clean, Push Jerk, Split Jerk

Sunday, May 11, 2014

Monday, 12 May


WOD:
15 Wall Ball (14/20# to 10')
20 KBS (1.5/ 2pd)
15 Wall Ball
20 Box Jump (24/30")
15 Wall Ball
20 Push-ups
15 Wall Ball
20 Burpee
15 Wall Ball
400m Run

STRENGTH:
EMOM for 8 minutes:
3 Deadlift @ 80%




Friday, May 9, 2014

Saturday, 10 May


"Arnie"
With a single 1.5 / 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Last completed 11 May

Los Angeles County Fire Fighter
Specialist Arnaldo "Arnie" Quinones, 
34, was killed in the line of duty on Sunday, 
August 30, 2009.
His emergency response vehicle went over 
the side of the road and fell 800 feet into
a steep canyon during fire suppression 
activities protecting Camp 16 outside the
city of Palmdale, CA.
He is survived by his wife Lori and daughter
Sophia Grace, born 3 weeks after his death.
posted on crossfit.com 29 May 2010.  


Wednesday, May 7, 2014

Thursday, 8 May


WOD:
"Nicole"
AMRAP in 20 minutes:
400m Run
Max Pullups

Last completed 29 October

STRENGTH:
Max ring dips in 3 minutes
2 minute break
Work to max weighted ring dip



Tuesday, May 6, 2014

Wednesday, 7 May


WOD:
"Diane"
21 - 15 - 9
Deadlift (155/225#)
HSPU

Last completed 25 November

STRENGTH:
Snatch 5 - 5 - 3 - 3 - 1



Monday, May 5, 2014

Tuesday, 6 May


SKILL:
Front Squat
5 - 5 -3 - 3 - 1

WOD
With the bar complex described below, complete:
1 bar complex, 50 DU;
1 bar complex, 40 DU; 
1 bar complex, 30 DU;
1 bar complex, 20 DU; 
1 bar complex, 10 DU
[THE BAR COMPLEX, with 75/115#]
Power Clean
2 Shoulder Press
Hang Squat Clean
2 Push Press
Squat Clean
2 Jerk

STRENGTH:
Split Snatch
work to a heavy 3


Sunday, May 4, 2014

Monday, 5 May


SKILL:
1RM Overhead Squat

WOD:
Run the 1mile course.
At the 100m, 200m, 400m, 800m, 1200m, 1400m, and 1500m marks, complete 7 burpees and 14 lunges in place.

STRENGTH:
Work to 1RM of the complex:
Power Clean, Hang Squat Clean, Jerk

Friday, May 2, 2014

Saturday, 3 May


"Barbara"

5 rounds:
20 Pullups
30 Pushups
40 Sit-ups
50 Squats

3 minute rest between rounds. 


Record total work time.

Last completed 5 October