Monday, February 29, 2016

Tuesday, 1 March


SKILL:
Deadlift
2 reps EMOM for 8 minutes

WOD:
3 rounds:
25 Box Jump (20/24")
25 KBS (1/1.5 pd)

ACCESSORY WORK:
Jerk
3 - 3 - 2 - 2 - 1 - 1



Saturday, February 27, 2016

CrossFit Open WOD on Monday


Big day at Phalanx -- we got another 24 athletes through the CF Open WOD. Whew!

We want everyone to get a chance to compete the WOD, and we want folks to have an opportunity to redo it if they're interested! That will take some support from you all, though.

On Monday, the gym will be open at 3:30.
Heat One will begin at 4:10, and there will be a new heat beginning every 25 minutes.
Heat 1 at 4:10
Heat 2 at 4:35
Heat 3 at 5:00
Heat 4 at 5:25
Heat 5 at 5:50
Heat 6 at 6:15
Heat 7 at 6:40.

Each heat can accommodate 3 athletes who are registered for the Open and 2-3 athletes who are not. If you have a specific heat request, send it (check our FB post, or send Tammy a text/email). We will give priority in the order we hear from you. Or, heat sign-up will be available on the white board on Monday.

Everyone is welcome to come workout, even if you're not registered for the Open! If you can let us know when you're coming to work out, though, please do!

We will be back to normal schedule on Tuesday, and I promise we will NOT be doing lunges!


Wednesday, February 24, 2016

Thursday, 25 February


WOD:

2 x 2000m Row
Roll for at least 5 minutes between rows

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


Tuesday, February 23, 2016

Wednesday, 24 February


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

last completed 23 November, 2015

SKILL:
After "Fran," complete 3 x 10 Ring Dips

ACCESSORY WORK:

3 rds, rest as needed between
8 BW Front Squat
8 BW Back Squat
4 BW Power Cleans


Monday, February 22, 2016

Tuesday, 23 February


WOD:
3 round:
12 Pistol
20 DB Snatch (35/50#)
12 Burpee box jump (24/30")
20 Sit-up

ACCESSORY WORK:
Power Clean, Squat Clean, Jerk, Jerk
Work to 1RM of the complex


Sunday, February 21, 2016

Monday, 22 February


WOD:
1RM Deadlift and 1 mile Row AFAP (last completed 21 October, 2015)

You choose which order to complete the testers.  Warm up thoroughly for each, and rest as needed between.

ACCESSORY WORK:
HSPU
3 attempts for AMRAP in 1 minute
Rest as needed between




Friday, February 19, 2016

Saturday, 20 February



"Crazy Eights"
With a partner.  One person works at a time.  Complete all 8 reps of exercise before switching!
8 ROUNDS:
8 KBS (1.5 / 2 pd)
8 Med Ball Cleans (14/20# )
8 Burpee
8 Wall Ball (14/20# to 10')
8 Toe to Bar
8 Power Clean (65/95#)
8 Strict Press  (65/95#)
8 Pullups


Wednesday, February 17, 2016

Thursday, 18 February


WOD:
CrossFit Open 12.3

18 minute AMRAP
15 Box Jump (20/24")
12 Push Press (75/115#)
9 Toe to Bar

ACCESSORY WORK:
Snatch
Increase weight until form degrades
Return to last perfect snatch and complete 4 x 2

Tuesday, February 16, 2016

Wednesday, 17 February


WOD:
"Cindy"
20 minute AMRAP
5 pull-ups
10 push-ups
15 air squats

last completed 17 AUG 2015

ACCESSORY WORK:
Push Jerk
3 x 2

Split Jerk
3 - 2 - 1 - 1

CrossFit Open 2016


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 Thursday, February 25th, CrossFit will release Open WOD 1. You then have until Monday 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.  You can also register to compete in a scaled division this year!

Check out the past years to see the kind of challenges they presented:  http://games.crossfit.com/workouts/the-open

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 Saturday, February 27th and continue through March 26th. You definitely do not have to register for the Open to participate in our Saturday workouts, but you do have to be registered if you want to post your scores online.

Are you interested in competing?  Go to http://games.crossfit.com/ and click on the “Register Now for the 2016 Open” 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 do it in the gym with a designated judge and post your best score online by Monday 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 by following strict CrossFit video guidelines; however, if you have gym access, we highly encourage you to come to the gym to complete the workout.

Monday, February 15, 2016

Tuesday, 16 February


SKILL:
20 minutes HSPU work
Do 4 x 7 sets of HSPU to 2015 Open standards

WOD:
5 rounds:
AMRAP 30 sec DU
AMRAP 30 sec Thruster (65/95#)
1 minute rest

ACCESSORY WORK:
Clean and Jerk
Increase weight until form degrades
Return to last perfect C&J weight and complete 4 x 2

Monday, 15 February


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


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




Thursday, February 11, 2016

BRING A FRIEND on Saturday!


Our first "Bring a Friend" event is this Saturday at 10 am!
Do you know people who would benefit from CrossFit? Have you invited them yet? This Saturday is the perfect opportunity to share something you love with someone else who needs it in his/her life. Bring a Friend and spread the love of CrossFit in our community!


Wednesday, February 10, 2016

Thursday, 11 February


SKILL:
3 x 10 Clean and Jerk @ Grace weight
30 second rest

WOD:
5000m Row

or

4 rounds:
8 Deadlift (185/ 275#)
10 HSPU
12 Pistols
14 Knee to Elbow

ACCESSORY WORK:
3 rounds:
25 KBS (1/ 1.5pd)
25 Burpee

Tuesday, February 9, 2016

Wednesday, 10 February


WOD:
1RM Snatch

last found on 13 October 2015

ACCESSORY WORK:
EMOM 8 minutes: 3 Back Squat

Monday, February 8, 2016

Tuesday, 9 February


SKILL:
5 x 5 Power Clean and Jerk @ Grace weight
30 sec rest

WOD:
5000m Row

or

4 rounds:
8 Deadlift (185/ 275#)
10 HSPU
12 Pistols
14 Knee to Elbow

NOTE:  Everyone needs to complete the 5k row this week.  You can row today and complete the 4 round WOD on Thursday, or you can complete the 4 round WOD today and row on Thursday.  The choice is yours!  We will be finding our 1RM snatch on Wednesday.

ACCESSORY WORK:
Push Jerk
3 x 2

Split Jerk
3 - 2 - 1 - 1

Sunday, February 7, 2016

Monday, 8 February


SKILL:
Power Snatch
10 minutes to work to a heavy single

WOD:
CrossFit Open WOD 15.1a
AMRAP in 9 minutes:
15 Toe to Bar
10 Deadlift (75/115#)
5 Snatch (75/115#)

ACCESSORY WORK:
5 x 3 Touch and Go Clean and Jerk
Increase weight each set



Friday, February 5, 2016

Saturday, 6 February


Hammer:
5 rounds, each for time, with 95/135#:
5 Power clean
10 Front Squat
5 Jerk
20 Pull-ups
90 sec rest

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 Dolores; and sister Doreen Scioneaux.

Posted on crossfit.com April 17, 2011

Wednesday, February 3, 2016

Thursday, 4 February


WOD:
"Elizabeth"
21 - 15 - 9
Power Clean (95/135#)
Ring Dips

last completed August 26, 2015

ACCESSORY WORK:
Push Press
3 - 2 - 2 - 1 - 1

Tuesday, February 2, 2016

Wednesday, 3 February


WOD:
Squat Clean
2 - 2 - 2 - 2 - 2

ACCESSORY WORK:

10 rounds at full speed:
5 pull-ups
10 push-ups
15 air squats
20 sec rest


Monday, February 1, 2016

Featured Athletes - February 2016


Steve working on tire flips during annual labor day WOD
1. What are your names?

Steve Davis
Dominique Davis

2. When did you start doing CrossFit? 

Steve: August 2013

Dominique: I started out with kids CrossFit every Tuesday for about a year and then I started doing regular CrossFit about four to

five times a week in June of 2015.

3. What do  you like about CrossFit? 

Steve: I love the intensity, diversity, and that feeling of totally exhausted satisfaction. And doing it all in the company of people I really
enjoy being with is a nice bonus.

Dominique: I like the different workouts every day and being able to surprise myself by what I can do. I love working out with everyone and getting motivated by everyone.


4. What is your favorite workout and why?

Steve: We did an unnamed workout a few months ago with double unders and heavy deadlifts. It was a tough combo, and it made me feel like I was a real Crossfitter (as opposed to feeling like I should be on the CrossFit JV or the Senior Tour).


Dominique:  Linda aka "Bars of Death." It is a lot of bar work and I love to see how much more weight I can lift compared to the previous time I completed the workout.

5. What is your least favorite workout and why?

Steve:  I believe the Soviet Union invented overhead squats as an interrogation technique, and running promotes cowardice, so Nancy wins that title.

Dominique:
Karen is just intimidating. I have to block out how many wall balls I have to do, even if you have a 6 lb wall ball it still manages to make your legs feel like rubber bands. I honestly still have no idea how I've managed to do it.

6. What else should we know about you?
Dominique hitting a front squat PR!

Steve:  I love the fact that when I come to the gym I'm just "Steve who happens to be a pastor" instead of Pastor Steve. Hanging out with  people who are just being themselves, and who let me just be myself can be a rare thing in my line of work.

Dominique:
I go to Western Harnett High school, I am in 10th grade. I love shopping, working out, and playing piano.

7. How has CrossFit changed your daily life? 

Steve:  My days revolve around the WOD, from the 8:30 web unveiling, to rationalizing why I sucked so badly afterward. It's also fantastic getting to spend time and connect with my teenage daughter, but don't tell her I said so.

Dominique: I look forward to working out every day, even if I don't like the workout I still find it one of the best parts of my day.

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

Steve:  I have so much more physical confidence, I'm my best shape since high school, and my wife really appreciates the new muscles.

Dominique:  Since I've started working out often I know that I can accomplish more than I have ever thought was possible. I am more active and fit then I have ever been and I'm excited to see what I can accomplish later in my CrossFit journey.

Tuesday, 2 February


SKILL:
OHS
3 x 10 @ 50%

WOD:
On a 3-minute clock:
15 Thrusters (75/115#)
15 Toe to Bar
AMRAP Double Under

rest 1 minute

On a 4-minute clock
20 Thrusters (75/115#)
20 Toe to Bar
AMRAP Double Under

rest 1 minute

On a 5-minute clock
25 Thrusters (75/115#)
25 Toe to Bar
AMRAP Double Under

ACCESSORY WORK:
Deadlift
work to heavy double