Friday, October 30, 2015

Saturday, 31 October


Happy Halloween!

Wear a costume to the gym while we complete the Zombies and Defenders WOD -- Best costume wins a small prize!

Break into a team of 4.  2 Partners work together to complete the "Zombie" WOD while other 2 work together to complete the "Defender" WOD.  Then switch.

Zombie WOD:
"Walk Like the Dead" 400m DB Carry
"Grave Burster" 80 Burpees
"Brain Toss" 80 Wall Ball (14/20# to 10')
"Blood on the Bar" 80 Pull ups

Defender WOD:
"Haul off the Dead" 200m Partner Carry
"Suppressing Fire" 200 Double Unders
"Jump High or Die" 100 Box Jumps (20/24")
"Skull Crushers" 60 Tire Flips



Wednesday, October 28, 2015

Thursday, 29 October


SKILL:
1RM Split Jerk

last found 1 July

WOD:
On a 9 minute clock:
Complete AMRAP Shoulder to OH (75/115#)
20 DU
Complete AMRAP Front rack lunge in place (75/115#)
4 Burpees

ACCESSORY WORK:
Work to 1RM of complex:
Power snatch, squat snatch, OHS

Tuesday, October 27, 2015

Wednesday, 28 October


SKILL:
1RM Squat Clean

last found 29 June

WOD:
For time:
30 TGU (25/35#)

ACCESSORY WORK:
EMOM for 8 minutes:
3 Back squat

Monday, October 26, 2015

Tuesday, 27 October


SKILL:
Split Jerk from Rack
5 - 5 - 3 - 3 - 1

WOD:
5k Row

last completed 25 October, 2014

ACCESSORY WORK:
2 Deadlift @ 85%
EMOM for 7 minutes



Sunday, October 25, 2015

Monday, 26 October


WOD:
"Grace"
30 Clean and Jerk (95/135#)

last completed on 16 June

SKILL:
After "Grace," complete 3 x 800m Run
rest as needed

ACCESSORY WORK:
2 rounds:
250m Row
1 min Front plank
250m Row
1 min Right plank
250m Row
1 min Left plank

Friday, October 23, 2015

Saturday, 24 October


"Schmalls"
Run 800m
Then two rounds of:
50 Burpees
40 Pull-ups
30 Pistols
20 KBS (1/1.5pd)
10 HSPU

Then, Run 800m

US Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan.  He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

posted on crossfit.com 23 April, 2013

Wednesday, October 21, 2015

Thursday, 22 October


SKILL:
15 minutes rope climb work
If already proficient, work muscle-ups instead (this is the coach's decision!)

WOD:
4 rounds:
10 Clean and Jerk (95/135#)
Rest 1/2 of round time between rounds

Then: EMOM for 5-10 minutes: 1 Rope Climb or Muscle Up

ACCESSORY WORK:
OHS (from ground)
5 - 5 - 3 - 3 - 1



Tuesday, October 20, 2015

Wednesday, 21 October


SKILL:
1RM Deadlift

last found 23 June

WOD:
1 mile row

last found 23 June

STRENGTH:
Jerk
5 - 5 - 3 - 3 - 1

Monday, October 19, 2015

Tuesday, 20 October


WOD:
4 rounds:
400m Run
25 Walking OH Lunge (35/45#)
25 Push-ups

ACCESSORY WORK:
EMOM for 8 minutes:
3 Front Squat

Sunday, October 18, 2015

Monday, 19 October


SKILL:
3 x 5 Clean and Jerk with "Grace" weight (unbroken, clean sets)

WOD:
8 rounds:
5 Pull-ups (unbroken)
5 Chest-to-bar pull-ups (unbroken)
30 second rest

Then,
8 rounds:
8 Wallball (14/20# to 10')
2 Burpee
30 second rest

ACESSORY WORK:
Deadlift
work to a heavy double

Friday, October 16, 2015

Saturday, 17 October


"Filthy Fifty"

50 Back extensions
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 Wall Balls (14/20# to 10' target)
50 Burpees
50 Double unders

last completed 14 February


Thursday, October 15, 2015

Thursday, 15 October


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

last completed 24 March

SKILL:
After "Nancy," complete
5 x 30 DU with 1 minute rest

ACCESSORY WORK:
Work to 1RM of the complex:
Power clean, Hang power clean, Hang squat clean, Jerk



Wednesday, 14 October


WOD:
Buy-in: 30 Bench Press @ 80% BW
Then, 4 Rounds:
15 Wall Ball (14/20# to 10')
20 Box Jump (20/24")
10 Power Clean (75/115#)

ACCESSORY WORK:
Weighted Planks
3 x 1 minute each, front/left/side plank

Monday, October 12, 2015

Tuesday, 13 October


SKILL:
1RM Snatch

last found 15 June

WOD:
2 x 1000m Row with equal rest

ACCESSORY WORK:
EMOM for 8 minutes: 3 Back squat

Sunday, October 11, 2015

Monday, 12 October


Happy Columbus Day!

"1492 WOD"
3 rounds
1 minute: row for calories
1 minute: toe to bar
1 minute: slam ball
1 minute: KBS (1/1.5 pd)
Rest 1 minute after the 1st and 2nd rounds
After the 3rd round, immediately complete 92 double unders

ACCESSORY WORK:
Deadlift
2 reps 85% EMOM for 7 minutes

Friday, October 9, 2015

Saturday, 10 October


"Lumberjack 20"

On Nov. 5 at 1:34 p.m., a terrorist attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

In their memory, we complete:  

20 Deadlifts (185/275#)
Run 400m
20 KB swings (1.5/2 pd)
Run 400m
20 OHS (75/115 #)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar pull ups
Run 400m
20 Box Jumps (20/24")
Run 400m
20 DB Squat Cleans (30/45#)
Run 400m

Last completed at Phalanx CrossFit on 4 October, 2014 

Wednesday, October 7, 2015

Thursday, 8 October


WOD:
100 Double Under
10 TGU (1/ 1.5pd)
20 Strict Press (55/75#)
40 Box Jump (24/30")
20 Strict Press (55/75#)
10 TGU (1/ 1.5pd)
100 Double Under

ACCESSORY WORK:
Work to 1RM of complex:
Power snatch, Squat snatch, OHS

Tuesday, October 6, 2015

Wednesday, 7 October


SKILL:
3 Back Squat EMOM for 5 minutes

WOD:
With 75% of your 1RM Ground to OH, complete:
5 rounds:
2 Power Clean
2 Push Jerk
2 Squat Clean
2 Split Jerk
5 Deadlift
1 minute rest

ACCESSORY WORK:
Ring Dips
1 x 10 unweighted
2 x 10 weighted (increase weight)

Strict Pull-ups
1 x 10 unweighted
4 x 5 weighted (increase weight)



Monday, October 5, 2015

Tuesday, 6 October


SKILL:
Push Jerk 3 x 3

Split Jerk 3 x 2

WOD:
6 rounds:
400m Run
15 KBS (1/ 1.5 pd)
10 Burpee

ACCESSORY WORK:
OHS from ground
5 x 3

Sunday, October 4, 2015

Monday, 5 October


WOD:
1000m Row
30 Squat Snatch (65/95#)
30 Hand release Push-up
30 Pull-up

ACCESSORY WORK:
Deadlift
5 - 5 - 3 - 3 - 1

Saturday, October 3, 2015

Saturday, 3 October


WOD: 
"Holleyman"
30 rds:
5 Wall Balls (14/20# to 10')
3 HSPU
1 Power Clean (135/225#)


U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Posted on crossfit.com 30AUG2012

Last completed at Phalanx on 12 January, 2013

Thursday, October 1, 2015

Featured Athlete - October 2015


1. What is your name?
Crystal Ikegwuonu

 2. When did you start doing CrossFit? 
Started CrossFit in 2011.

3. What got you into CrossFit? 
I got into crossfit because the regular gym became boring.

4. What do you like about CrossFit? 
I love that crossfit is varied and never boring. I  like that it incorporates weightlifting and body weight movements. The competitiveness also makes me push harder.

5. What is your favorite workout and Why? 
My favorite workout is Fran. I actually like thrusters!

6. What is your least favorite workout and Why? 
Least favorite is anything with bodyweight bench presses.

7. What else should we know about you? 
I've played four different musical instruments in the band. I can somewhat play Metallica on clarinet.

8. How has CrossFit changed your daily life?
CrossFit has been a huge part of my life because it allowed me to workout during some huge stressors in my life. Plus coming from a small family, the CrossFit community has given me a second family.

9. What personal changes have you noticed since starting CrossFit? 
My endurance, flexibility, and definitely my strength have gotten better with CrossFit.