Monday, November 30, 2015

Featured Athlete - December 2015


1. What is your name?

Michael Hall

2. When did you start doing CrossFit?

I started CrossFit approximately two years ago.

3. What got you into CrossFit? 

I had a good friend that had been doing CrossFit for a year and asked me to try it out.

4. What do you like about CrossFit? 

I like the fact that the workouts are already planned when I get to the gym.  I also enjoy the community and support that Phalanx CrossFit provides to their members.


5. What is your favorite workout and why?

Linda.  I like it because it has bench press, deadlifts and power cleans. Those are my favorite movements.

6. What is your least favorite workout and why? 

Fran.  I hate it because it’s like doing a sprint for 5 minutes.  It takes me forever to recover and it makes me cough.

7. What else should we know about you? 

I lost over a 100 pounds approximately 7 years ago by diet and exercise and have kept it off.

8. How has CrossFit changed your daily life?

CrossFit makes me want to be a healthier person. I try to plan my day so I don’t have to miss workouts. When I miss a workout, I try to make that workout up on Friday during open gym.




9. What personal changes have you noticed since starting CrossFit? 

I lost over a 100 pounds before I started CrossFit. Once I started CrossFit, I gained approximately 10 pounds back, but noticed my clothes still fit the same or maybe better.  I have also noticed a huge increase with my cardio and stamina.






Tuesday, 1 December


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

last completed 11 May


ACCESSORY WORK:

10 minutes to work to heavy snatch
EMOM for 10 minutes: 1 snatch


Sunday, November 29, 2015

Monday, 30 November


WOD:
1RM Ground to OH

SKILL:
After 1RM work, complete 5 x 30 Double Unders with 30 sec rest
If already proficient at Double Unders, only count unbroken sets

ACCESSORY WORK:
Deadlift
Work to a heavy double
Then 4 x 2




Tuesday, November 24, 2015

Happy Thanksgiving!


We will be closed Wednesday, Thursday, and Friday morning this week to celebrate Thanksgiving!

The gym will re-open Friday afternoon at 4pm for Open Gym.  We will gather Saturday morning at 10:00 am to complete the "Murph" hero WOD.  Join us!

Tuesday, 24 November


WOD:
"Kelly"
5 Rounds
400m Run
30 Box Jumps (20/24")
30 Wall Balls (14/20# to 10')

ACCESSORY WORK:
10 minutes to work to a heavy power clean
Then 1 power clean EMOM for 10 minutes


Sunday, November 22, 2015

Monday, 23 November


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

ACCESSORY WORK:
10 minutes to work to a heavy deadlift
Then 1 deadlift EMOM for 10 minutes

Friday, November 20, 2015

Saturday, 21 November


"Bull"
200 Double Unders
50 Overhead Squats (95/135#)
50 Pull-ups
1 Mile Run

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

posted on crossfit.com 26 December, 2010

Wednesday, November 18, 2015

Thursday, 19 November


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

ACCESSORY WORK:
50 TGU


Tuesday, November 17, 2015

Wednesday, 18 November



WOD:
Begin and end with 1000m Row

8 rounds:
1 Squat snatch (90% 1RM)
2 OHS
3 Power clean
2 Squat clean
1 Jerk
30 sec rest

ACCESSORY WORK:
EMOM for 7 minutes: 
3 Back squat


Monday, November 16, 2015

Tuesday, 17 November


WOD:
800m Run
9 HSPU
9 Toe to Bar
400m Run
15 HSPU
15 Toe to Bar
200m Run
21 HSPU
21 Toe to Bar

ACCESSORY WORK:
Push Press: work to a heavy double
Push Jerk: start at push press weight and work to a heavy double
Split Jerk: start at push jerk weight and work to a heavy double

Sunday, November 15, 2015

Monday, 16 November


SKILL:
Clean and Jerk
5 - 5 - 3 - 3 - 1

WOD:
3 rounds:
90 DU
15 Thruster (65/95#)
15 Pull-up
1 minute rest

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

Friday, November 13, 2015

Saturday, 14 November


"White"

5 rounds of:
3 rope climbs
10 toes to bar
21 walking OH lunge (25/45#)
400m Run

US Army 1LT Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.  She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

last completed at Phalanx CrossFit 1 November, 2014

posted on crossfit.com 8 November, 2011 

Wednesday, November 11, 2015

Thursday, 12 November


WOD:
4 rounds:
400m Run
12 Squat Snatch (75/115#)
6 Strict L-Hang pull-ups

Cash out immediately with 3 minute row for calories

ACCESSORY WORK
Ring Dips
3 x 10

Add weight
3 x 3




Tuesday, November 10, 2015

Wednesday, 11 November


Happy Veterans Day!

9 min AMRAP:
100m Sprint
11 Sit-ups
11 Air Squats
100m Sprint
22 Sit-ups
22 Air Squats
100m Sprint
33 Sit-ups
33 Air Squats

*add 11 to the sit-ups and air squats for each additional round

REST TWO MINUTES

9 minute AMRAP:
100m Sprint
11 Push-ups
11 Box Jumps (20/24")
100m Sprint
22 Push-ups
22 Box Jumps
100m Sprint
33 Push-ups
33 Box Jumps

*add 11 to the push-ups and box jumps for each additional round

From the WOD for Warriors website: www.wodforwarriors.com

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War.  This Armistice Day was later re-named to Veterans Day.
At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America's war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.
  • The 11-based rep scheme represents the rich history of Veterans Day.
  • The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
  • The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars
  • Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.


Monday, November 9, 2015

Tuesday, 10 November


SKILL:
2 Rounds:
5 V-ups
10 Tuck ups
15 Hollow Rocks

WOD:
5 Rounds:
5 HSPU
3 Hang Power Clean (105/155#)
2 Hang Squat Clean (105/155#)
5 Lateral OTB Burpees

ACCESSORY WORK:
Work to 1RM of the complex:
Squat Snatch, OHS, OHS, Back Squat



Sunday, November 8, 2015

Monday, 9 November


WOD:
"CrossFit Total"
Find 1RM of Shoulder Press, Back Squat, and Deadlift with 3 attempts at each lift

Last found 23 April, 2015

SKILL:
After "CrossFit Total"
Double Unders
5 x 30, with 30 sec rest

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

Saturday, November 7, 2015

Saturday, 7 November


Last minute WOD change because of the weather!  (don't worry -- we'll still get a chance to complete the "White" hero WOD!)

WOD:
"Morrison"
50 - 40 -30 - 20 - 10
Wall Ball (14/20# to 10')
Box Jump (20/24")
KBS (1/1.5 pd)

US Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010 from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.  He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Friday, November 6, 2015

Saturday, 7 November


"White"

5 rounds of:
3 rope climbs
10 toes to bar
21 walking OH lunge (25/45#)
400m Run

US Army 1LT Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.  She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

last completed at Phalanx CrossFit 1 November, 2014

posted on crossfit.com 8 November, 2011

Wednesday, November 4, 2015

Thursday, 5 November


WOD:
"Nicole"
AMRAP in 20 minutes:
400m Run
Max Pull-ups

Last completed 14 May

ACCESSORY WORK:
Back Squat
5 - 5 - 3 - 3 - 1



Tuesday, November 3, 2015

Featured Athletes - November 2015


1. What are your names?
Jose and Alex


Alexandra (Alex) and Jose A. Rodriguez (also known around the gym as JROD)

 2. When did you start doing CrossFit? 

Alex: Started doing CrossFit 16months ago.
Jose: July 2014

3. What got you into CrossFit? 

Alex:.I wanted to become stronger and leaner.
Jose: Before moving to North Carolina (while living in Maryland), Alex was looking at different boxes to try CrossFit. When we moved here and we found out that Phalanx was next to the girls cheer place, we decided to join and try it.

Alex during her first CF competition!
4. What do you like about CrossFit? 

Alex: The sense of community, and the fact that everyone is so supportive. I also like that it has benchmarks that help you keep track your progress.
Jose: Variety and how I am challenged by the WODs every single day. I love that I am regularly pushed to the limits, making me better every day. I love the people, coaches, the atmosphere, and camaraderie.

5. What is your favorite workout and why? 

Alex: I am obsessed with Annie! I love double unders and sit-ups. It is the perfect workout.
Jose:  Annie: I love sit-ups and DUs. I enjoy any WOD that has running, rope climbing, wall-balls, or doubleunders.




6. What is your least favorite workout and why? 
Jose working on sled pulls at our annual Labor Day WOD

Alex: Jackie is my least favorite one. It has 50 thrusters, I really dislike that movement.
Jose: Any WOD that includes overhead squads, I do not enjoy. I am just not flexible enough.

7. What else should we know about you? 

Alex: Before moving to NC and starting CrossFit I used to own a fitness studio in MD. We taught everything from Yoga to Zumba,
Jose: That for the last 16 months, everyday at 8 pm, I have religiously looked for the next day WOD. LOL (True story).  That being said, I do not like surprises and I like to be prepared so I can perform to the maximum.

8. How has CrossFit changed your daily life? Your Marriage?

Alex: CrossFit has made our relationship so much stronger and fun. It has become our “date time”.  I enjoy the time we spend at Phalanx together.  Just knowing that he is there makes me want to do better.  He encourages me to go heavier, go faster, and not give up.  I very proud of how well he does at the workouts, its fun to watch him “kill them” every time.
Jose:  I love that Alex and I have something that we really enjoy. Before CrossFit, we very much exercised individually. I like that we get to workout together and push each other hard. It is always good when you find an activity that gets you even closer to your loved one

9. What personal changes have you noticed since starting CrossFit? 

Alex:  I have definitely gained muscle and I'm stronger. I feel like I am in the best shape I have been in a long time and it feels awesome!
Jose: I have to say that I am in the best shape of my life. My body performs 1000 times better than before CF, and most importantly, I feel better with the way my body looks; it shows that I am pushing hard.

Wednesday, 4 November


SKILL:
EMOM for 5 minutes:
3 Power Snatch

WOD
4 Rounds:
30 Calorie Row (with 2 minute time cap)
10 OHS (95/135#)

ACCESSORY WORK:
Deadlift
work to a heavy double

Monday, November 2, 2015

Tuesday, 3 November


WOD:
10 rounds:
3 Clean and Jerk (@ 80% 1RM)
20 DU
1 minute rest

ACCESSORY WORK:
Ring Dips
3 x 10

Add Weight
3 x 3

Sunday, November 1, 2015

Monday, 2 November


WOD:

6 rounds:
5 Strict HSPU
7 Deadlift (185/275#)
10 Pistol (alternating)
12 Box Jumps (20/24#)

ACCESSORY WORK:
Jerk
6 x 2