Friday, April 29, 2016

Saturday, 30 April



1 mile run
10 rounds (65/95#)
12 Deadlift
9 Hang Power Clean
6 Push Press
Then: 1 mile run


Wednesday, April 27, 2016

Thursday, 28 April


SKILL:
5 x 1 Deadlift
95% of CrossFit Total weight

WOD:
5 rounds:
2 minutes:
10 Power Snatch (95/135#)
AMRAP Lateral OTB Burpee
Rest 1 minute

ACCESSORY WORK:
EMOM 5 minutes:
3 Front Squat




Tuesday, April 26, 2016

Wednesday, 27 April


WOD:
CrossFit Total

last completed 9 November

ACCESSORY WORK:
3 x 500m Row with equal rest




Monday, April 25, 2016

Tuesday, 26 April


WOD:
Buy in: AMRAP Bench Press in 1 minute (weight options are 45, 85, 135, 185)
4 rounds:
200m Run
20 Knee to Elbow
25 KBS (1/1.5 pd)
50 Double Under


ACCESSORY WORK:
5 x 3 
Heavy Clean and Jerk


Sunday, April 24, 2016

Monday, 25 April


WOD:
Fight Gone Bad

last completed 19 December

ACCESSORY WORK:
50 TGU

Friday, April 22, 2016

Saturday, 23 April


WOD:
"Daniel"
50 Pull-ups
400m Run
21 Thrusters (65/95#)
800m Run
21 Thrusters (65/95#)
400m Run
50 Pull-ups

Dedicated to Army SFC Daniel Crabtree, who was killed in Al Kut, Iraq, on Thursday, June 8th, 2006. 

Last completed at Phalanx CrossFit on April 18th, 2015


Wednesday, April 20, 2016

Thursday, 21 April


WOD:
"Karen"
150 Wall Ball (14/20# to 10' target)

last completed 24 August

SKILL:
After "Karen," complete 1 mile cool-down run

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



Tuesday, April 19, 2016

Wednesday, 20 April



WOD:
On a 20 minute clock:
Complete AMRAP HSPU
Run 200m
Complete AMRAP Ring Dips
Run 200m
Repeat

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


Monday, April 18, 2016

Tuesday, 19 April


SKILL:
Back Squat
5 - 5 - 3 - 3 -1

PARTNER WOD:
5 rounds:
Partner 1 completes 5 Manmaker Thrusters (25/35#)
While Partner 2 completes AMRAP Toe to Bar
Switch

ACCESSORY WORK:

Weighted Pull-ups
5 - 5 - 3 - 3 - 1
2 attempts: AMRAP strict CTB pull-ups


Sunday, April 17, 2016

Monday, 18 April


SKILL WORK:
Squat Snatch

WOD:
"Isabel"
30 Squat Snatch (95/135#)

last completed 22 September, 2015

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

Friday, April 15, 2016

Saturday, 16 April


"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.

Last completed May 2nd, 2015

Thursday, April 14, 2016

Thursday, 14 April


WOD:
5 rounds:
5 Squat Snatch (85% of 1RM)
100m Run
15 KBS (1.5/2pd)
100m Run

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

Monday, April 11, 2016

Wednesday, 13 April


SKILL:
10 minutes to work to heavy back squat

WOD:
5 rounds:
10 Pull-ups
15 Box Jumps (20/24")
20 Deadlift (115/155#)

ACCESSORY WORK:
50 TGU

Weighted Pull-up
5 - 5 - 3 - 3 - 1




Tuesday, 12 April


WOD:
1RM Jerk

ACCESSORY WORK:
3 rounds:
500m Row
1 min Front plank
1 min Right plank
1 min Left plank

Sunday, April 10, 2016

Monday, 11 April


SKILL:
1RM Strict Press

WOD:
10 Minute AMRAP
200m Run
5 Burpee
10 Wall Ball (14/20# to 10')

ACCESSORY WORK:

3 Deadlift EMOM for 8 minutes


Thursday, April 7, 2016

Saturday, April 9th


Bring a Friend Day!

"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

Visitors will learn the movements with a coach and complete a scaled and/or modified version of the workout.  Afterwards, we'll hang out and enjoy some light snacks!

Wednesday, April 6, 2016

Thursday, 7 April


21 - 15 - 9
Squat Clean Thruster (75/115#)
Toe to Bar

75 Double Under after each round

ACCESSORY WORK:
3 rounds:
10 BW Back Squat
AMRAP BW Bench Press
1 minute Front, Right, and Left plank

Bring a Friend Day is Saturday, April 9th!





Tuesday, April 5, 2016

Wednesday, 6 April


WOD:
30 TGU (1/1.5pd)
50 Box Jump (20/24")
50 KBS (1/1.5pd)
400m Farmers Carry (1/1.5pd)

ACCESSORY WORK:
EMOM 8 minutes
3 Back Squat @ 80%

Monday, April 4, 2016

Tuesday, 5 April


WOD:
1RM Ground to Overhead

ACCESSORY WORK:
Weighted Pull-ups
5 - 5 - 3 - 3 - 1

Weighted Ring Dips
5 - 5 - 3 - 3 - 1



Sunday, April 3, 2016

Monday, 4 April


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

last completed 15 October, 2015

ACCESSORY WORK:
Deadlift
work to a heavy double

Saturday, April 2, 2016

Featured Athletes - April 2016 - Meet the Allens!


1. What are your names?

Chris Allen
CJ Allen
Mea Allen

2. When did you start doing CrossFit?

Chris and CJ: May 2014
Mea: August 2015

3. What got you into CrossFit?

Chris: My son talked about trying it out and we decided we would try it together.
CJ: I started CrossFit to prepare myself to sign Up for a football team, but once I started it, I decided to stick with just CrossFit.
Mea: My dad and my brother.

4. What do you like about CrossFit?

Chris: I love the atmosphere and the camaraderie among everyone during the WOD’s. There’s a healthy competition that pushes everyone to do their best. I also like that it's something I can do with my family.
CJ: I love how you can be competitive with yourself. To me, there's no better feeling than lying on the floor, gasping for air knowing you’ve given 100% in a workout.
Mea: I don’t like “regular” cardio workouts. CrossFit is fun and even though its tough, its not a boring workout like running on a treadmill.

5. What is your favorite workout and why?

Chris: "Linda" because I feel I excel at body weight workouts. [Linda is a benchmark - 10-9-8-7-6-5-4-3-2-1 reps of the triplet of deadlift at 1.5 times body weight, bench press at body weight, and clean at .75 times body weight]
CJ: Diane. I love HSPU’s and I love workouts where you just put your head down and go. [Diane is a benchmark - 21-15-9 of deadlifts at 225 lbs and hand stand push ups]
Mea: I haven’t been doing CrossFit very long but I like any workout with handstand push-ups because I’m excited that I can do them :)

6. What is your least favorite workout and why?

Chris: “Fran” because thrusters are not my strongpoint.
CJ: Fran, because the harder you push, the more it hurts.
Mea: Anything with burpees. I really dislike burpees!

7. What else should we know about you?

Chris: My main goal is to beat my son in the WOD (though I rarely do). He keeps me young!
CJ: Another one of my favorite hobbies besides crossfit is playing video games.
Mea: My real name is Kamea and I do All Star cheerleading for Cheer Extreme in Raleigh, NC. I CrossFit so I can eat chocolate!

8. How has CrossFit changed your daily life?

Chris: It’s been a motivator to eat healthier and overall live a healthier lifestyle. It's also given me and my kids something else to bond over.
CJ: It has helped me to try to lead a healthier lifestyle.
Mea: It has helped me to become a stronger cheerleader and when we have to do “full-outs” at cheer they are much easier since I’ve started CrossFit.

9. What personal changes have you noticed since starting
CrossFit?
Chris: My endurance, cardio, and strength has greatly improved.
CJ: It has changed my work ethic tremendously. I find myself treating my job, chores and even video games with the same work ethic.
Mea: My tumbling at cheer is better and more consistent and I have noticed I’m a lot stronger. I enjoy being able to workout with my dad and my brother...waiting for the day I can beat them both!







Friday, April 1, 2016

Saturday, 2 April


"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 17 October