WODs 12.11.17 - 12.15.17 - Grinch Games Registration Closes Monday

Can't wait to get together next Saturday for Grinch Games.  Grinch Games is an annual event for the J19 community and special guests.  If you are part of our classes then you are ready for Grinch Games.  Register by following this link

Monday

1. Conditioning
Teams of 3
AMRAP 20:
7 Alternating Dumbbell Snatches (70/53)
10/7 Calorie Row
7 Burpees over Barbell

2. Deadlift
3 Sets of 20:
Unbroken Deadlifts RX (225/155) Scaled 175/95

Rest as little as needed between rounds

Tuesday

1. Barbell Cycling
Every :90 Seconds x 5
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean
From the 1:00 – 1:30 – Change weights + Rest

Round 1 – 60%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%

Rest 1:30 (7:30-9:00)

On the Minute x 5 – 1 Heavy Squat Clean

2. Conditioning
3 Rounds:
20 Hang Power Cleans
20 Front Squats
20 Push Press
Rx – (95/65) Scaled (75/45)

Wednesday 

1. Midline
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold

2. 100 Burpees 

3. Romwod

Thursday 

1. Conditioning
3 Rounds:
10 Back Squats (185/135)
20 Pull-Ups
50 Double Unders

Friday

1. Conditioning
8 Rounds, On the 3:00
21/15 Calorie Row
100 Meter Sandbag Sprint (70/50/35)

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WODs 12.4.17 - 12.8.17 - Grinch Games Saturday December 16th 8:30 AM - 12:30 PM - Registration will close soon.

Happy holiday's everybody! We hope that everyone takes the opportunity to love on people a little bit more during this season. 

We look forward to mixing it up and hanging out with the entire growing J19 community at Grinch Games. This event is for members and invited guests only. Let us know if you have a family member that would enjoy participating. To register for Grinch Games follow the instructions below. 

6th Annual Grinch Games 2017 Registration
40.00
Quantity:
Add To Cart

Monday - Oogies Revenge from Nightmare before Christmas.

On A 15:00 Clock:
21 - 15 - 9
Double KB Deadlift (72/53)
Handstand Push Up
Calorie Row
Burpees

With remaining time:
50 Synchronized Goblet Squats

On go, Each team has 15:00 to complete 21-15-9 then 50 Synchronized Goblet Squats. Each partner must complete each movement, working one at a time, before moving on to the next.

DKBDL: Kettlebells must start resting on the floor, and be brought to a full standing position (defined as the hips being open and in line with the shoulders and ankles). Both kettlebells must touch the floor between each rep.

HSPU:
MEN - You will have one AbMat and a plate on each side, level with the top of the mat. 
WOMEN - You will have the AbMat only.
Rep must begin in a full handstand, heels in contact with the wall. Athlete should touch the mat with their head, then return to a fully supported handstand with feet on the wall to finish each rep, arms fully extended. Failure to fully extend arms, or maintain contact with the heels on the wall to finish the movement, will result in a no-rep.

We will be practicing full range of motion burpees. From a standing position, athlete’s chest must make contact with the floor, then come to a standing position with hips extended to finish each rep. Failure to open the hips at the top of the burpee will result in a no-rep.

During the HSPU, row, and BrPs:
Non-working partner must hold kettlebells off of the floor
during opposite partner's working set.

Partner (A) begins and finishes deadlifts, partner (B) begins and finishes deadlift. Partner (A) begins and finishes HSPU while (B) holds both KBs off of the floor. Partners swap. (B) does HSPU, (A) holds KBs. Partner (A) Rows while (B) holds. Partners swap. (B) Rows, (A) holds KBs. Partner (A) does BrPs while (B) holds both KBs. Partners swap. (B) does BrPs, (A) holds KBs. Continue until 21-15-9 is complete.
After finishing 21-15-9 continue to 50 synchronized goblet squats. Squats must be synchronized, partners must squat & return to a full standing position together.
Score will be time completed or reps completed before 15:00 mark.

Scaled & Masters

On A 15:00 Clock:
21 - 15 - 9
Double KB Deadlift (53/35)
SHOULDER TO OVERHEAD (65/45)
Calorie Row
Burpees

With remaining time:
50 Synchronized Goblet Squats

On go, Each team has 15:00 to complete 21-15-9 then 50 Synchronized Goblet Squats. Each partner must complete each movement, working one at a time, before moving on to the next.

DKBDL: Kettlebells must start resting on the floor, and be brought to a full standing position (defined as the hips being open and in line with the shoulders and ankles). Both kettlebells must touch the ground between every rep.

SHOULDER TO OVERHEAD: Barbell will begin at shoulder level. Athlete will press the barbell overhead and finish in a bicep-to-ear position with arms fully extended. Any movement that brings the barbell to this position will be accepted, strict press, push press, push jerk, split jerk etc ...

We will be practicing full range of motion burpees. From a standing position, athlete’s chest must make contact with the floor, then come to a full standing position with hips extended to finish each rep.

During the Press, Row, and BrPs:
Non-working partner must hold kettlebells off of the floor
during opposite partner's working set.
Partner (A) begins and finishes deadlifts, partner (B) begins and finishes deadlift. Partner (A) begins and finishes Press while (B) holds both KBs off of the floor. Partners swap. (B) does Press, (A) holds KBs. Partner (A) Rows while (B) holds. Partners swap. (B) Rows, (A) holds KBs. Partner (A) does BrPs while (B) holds both KBs. Partners swap. (B) does BrPs, (A) holds KBs. Continue until 21-15-9 is complete.

After finishing 21-15-9 continue to 50 synchronized goblet squats. Squats must be synchronized, partners must squat & return to a full standing position together.

Score will be time completed or reps completed before 15:00 mark.

Tuesday

Partner Warm Up

EACH partner will have 2 minutes to accumulate as many calories as possible on the bike.

While partner (A) is on the bike, partner (B) will complete 100 DUs (Scaled & Masters - You may do 100 DUs or choose 150 Single Unders, but once time starts, you cannot swap).
Each team will get one minute to rest before swapping on the bike and rope.

For every double under (or single under) not completed in the 2 minute time frame, or single under for scaled and masters, one calorie will be deducted from your total score on the bike.

Then 

RX:

10:00 Cap

60 Alternating Box Jumps (30/24)
20 Synchronized Power Snatch (115/75)
10 Synchronized OH Squats (115/75)
20 Synchronized Power Snatch (115/75)
60 Alternating Box Jumps

Athletes will have ONE box per team and will alternate each rep, facing the box (and each other), full extension with the hips and knees must be made before the feet leave the box. Athletes to perform 30 Box jumps PER PERSON, 60 TOTAL. Crossing over box is not permitted.

Each RX team will have 2 barbells. Synchronized reps of the Power Snatch will be defined by a full lock out of the knees, hips and elbows at the top of the movement by both athletes on every rep simultaneously, control must be maintained at the top of the movement by both athletes for rep to count. Synchronized OH Squats will be defined by the same standards. Failure to maintain control at the top of any movement, by either athlete, will result in a no-rep.

SCALED & MASTERS

10:00 CAP

60 Alternating Box Jumps (24/20)
30 Synchronized KBS (53/35)
30 Synchronized Front Squats (95/65)
30 Synchronized KBS
60 Alternating Box Jumps

Athletes will have one box per team. Team mates will face each other and alternate each rep, finishing with hips extended on top of the box. Crossing over box is not permitted.

Each team will have two kettlebells and two barbells. Athletes must demonstrate simultaneous control at the top of each swing. Kettlebell must finish in the inverted position, directly overhead, for each rep.

Front squats must start with bar in the front rack position, elbows forward the bar. Athletes must squat, hips breaking the plane of the top of the knee, and return to a standing position, hips and knees extended, simultaneously, for each rep to count.

Wednesday

On the Minute x 5:
5 Back Squats – 72%

Mobility 20-25 Mins Romwod

Thursday 

With a partner

1-3 Mins complete as many pull ups or ring rows as possible. 

Then 3-15 Mins

Cleans

24 - 135/85  Scaled 95/55

20 155/105  Scaled 115/65

16 185/125 . Scaled 135/80

12 205/145 Scaled 155/95

8 225/155  Scaled 175/105

4 245/165 Scaled 185/115

2 265/175 Scaled 205/125

Friday

50-40-30-20-10

Jump Squats

Sit Ups

Long Jump in meters

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WODs 11.27.17 - 12.1.17 - Bring a friend Wednesday for the rest of the year.

We hope that everyone had a great Thanksgiving! This is the time of year when people are contemplating getting in shape and losing the extra pounds at the beginning of the year.  Invite your friends to come try out the gym at anytime on Wednesday's. 

Grinch Games is December 16th! Come join us for a fun time of community and comradery! REGISTER NOW!

Monday

1. Front Squat
3×3 – 80%
3×1 – 85%

2. Conditioning
AMRAP 15:
4 Bar Muscle-Ups
8 Front Squats (155/105)
12 Burpee Box Jump Overs (24/20)

Tuesday

1. Power Clean + Push Jerk
On the Minute x 10:
1 Power Clean + 1 Push Jerk

2. Conditioning
“Gwen”
15-12-9:
Unbroken Clean and Jerks
Athletes choice on loading.Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Wednesday - Bring a friend day

Teams of 2 - One athlete works at a time

50-40-30-20-10

Sit ups

Row Calorie

Air Squats

Thursday

AMRAP 20 Mins

Farmer Carry 200 AHAP

20 Push Ups

20 Tire Hammers

Farmer Carry 200 

50 Double Unders

HSW 10 Meters or 10 A Frames

Friday 

1. Back Squat
5 Reps @ 70%
5 Reps @ 73%
4 Reps @ 76%
4 Reps @ 79%
3 Reps @ 82%
3 Reps @ 82%

2. Conditioning
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

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WODs 11.20.17 - 11.22.17 - Happy Thanksgiving! - Closed Thursday and Friday

Happy Thanksgiving to everyone! We are thankful for all of you and the relationships that we have. We have a normal schedule through Wednesday then closed on Thursday and Friday. We hope that everyone enjoys time with family and friends. 

Don't forget to register for Grinch Games on December 16th.  The event will start at 8:30 AM and end right at noon. We look forward to this special time together as one big community! Click here to register.

Monday

Front Squat 5x3 @ 85% EMOM

15 Min AMRAP

Long Jump 20 Meters (every 4th jump do 4 burpees)

10 Single arm DB or KB Thrusters 53/35 - Alternate arms by rounds

20 Sit ups

Tuesday

Build to a 1 RM Clean

5 Rounds for time

10 Cleans 135/95

20 OH Lunges - 45/25

30 Double unders

40 Flutter Kicks

Wednesday

"Happy Friendsgiving" With a partner. One partner works at a time. Runs are together. Each partner completes all work.  30 min time cap. 

First stop
Angie’s House
20 pull-ups
20 push ups
20 sit ups
20 air squats

Next stop
Helen’s house
400m run
21 KB swings (53/40)
12 pull-ups

Third stop
Fran’s house
15 Thrusters (95/65)

4th stop
Nancy’s House
400m run
15 OHS (95/65)

5th stop
Isabel’s/Grace’s house
20 G2OH (135/95)

Last stop
Kelly’s house
400m run
30 box jumps (24/20)
30 wall ball (20/14)

Thursday - Closed - Happy Thanksgiving!

Friday - Closed - Enjoy and relax.

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WODs 11.13.17 - 11.17.17 - Register for Grinch Games - December 16th.

The 6th annual Grinch Games will be at J19 on December 16th.  This is a half day event for members and invited guests only.  This is not an intense competition but a time for us to come together as a community , have some fun and celebrate Christmas. Teams of four will be compiled by Kelly O. in an effort to make the day as even as possible. This is great for beginners and first timers.  Register by following this link. All athletes will receive an awesome long sleeve T shirt. 

We need your help to continue to grow the gym! There is no better way to do it than referrals from our members. Please invite your friends to come in and see what it's all about. Thanks in advance! 

Monday

1. Back Squat
5 Sets of 3 @ 85% - EMOM

2. Conditioning - Depending on the class size start athletes at different stations to accommodate for equipment.                                                                                                                                         
8 Rounds
:20 Seconds Back Squats (45/35)
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

Rest 3:00

8 Rounds
:20 Seconds Dumbbell Snatches (50/35)
:10 Seconds Rest
:20 Seconds Calorie Row
:10 Seconds Rest

Tuesday

5 Rounds - 20 Min Cap

200 Meter Farmer Carry - AHAP

10 Pull Ups

10 Burpees

Wednesday 

1. Conditioning
AMRAP 4:
27/23 Calorie Row
21 Power Cleans (135/95)
15 Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/23 Calorie Row
21 Power Cleans (115/80)
15 Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/23 Calorie Row
21 Power Cleans (95/65)
15 Box Jump Overs (24/20)

*Extra outside of class

2. Gymnastics Conditioning
1-2-3-4-5-6-7-8-9-10
Unbroken Chest to Bar Pull-Ups or pull ups or ring rows. 

Thursday

1. Deadlift - Build to a heavy set of 2 over 6 rounds EMOM

2. 5 Rounds 

10 DL 225/155

10 Tire Flips

20 Meter HSW or 10 kick ups or attempts

Friday 

1. Power Snatch - Do not drop bar from overhead
On the Minute x 10
2 Repetitions

2. Conditioning
4 Rounds:
15 Power Snatches (75/55) - Do not drop bar from overhead - 5 burpee penalty
30 Double Unders
200 Meter Run

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WODs 11.6.17 - 11.10.17 - 6th Annual Grinch Games is December 16th!

The holiday season is upon us!  Such a great time of year!  My favorite event of the year is Grinch Games. This is an event that you don't want to miss. If you are participating in our classes you are ready for Grinch Games. The event will be December 16th and is for members and special guests only.  For details and to register Click here

Monday

Conditioning
5 Rounds on the 4:00: 
400 Meter Run
1 Round of “DT” (155/105)

Tuesday

1000 Meter Row

30 Burpees

500 Meter Row

20 Burpees

250 Meter Row

10 Burpees

* Extra work outside of class

Midline
2 Rounds For Quality: 
40 GHD Sit-Ups
20 Back Extensions
Accumulate 1:00 L-Sit

Wednesday

1. Deadlift
6×3
Climbing in weight

2. Conditioning
3 Rounds:
7 Ring Muscle-Ups or 2 Pull ups and 2 dips
50 Air Squats
10 Hang Power Snatches (115/80)

Thursday 

50-40-30-20-10

Box Overs 24/20

Double Unders

Sit ups

Friday

Teams of 3
AMRAP 7:
50 Front Squats (115/95) 
50 Front Squats (155/135)
AMRAP Front Squats (205/155)
Rest 3:00
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105) 
AMRAP Bench Press (185/115) 
rest 3:00
AMRAP 7: 
50 Pull Ups
50 Ring Dips
AMRAP HSPU

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WODs 10.30.17 - 11.3.17 - No 7:15 PM Class on Tuesday

BOA was a huge success. Thank you to everyone that helped make it happen. Congratulations to team "Sweep the leg if necessary" for taking 3rd in the Male RX and Team Smak Talk for taking 1st place in the Mixed Scaled division. 

Kelsi officially passed her level 1!!!  Looking forward to her getting involved with coaching. 

Monday  

1. Conditioning
For Time: 
400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)
400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-Ups
400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-Ups
400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)

*extra work outside of class

2. Strict Handstand Push-ups
2 Rounds:
55% of Max Unbroken Strict Handstand Push-ups
45% of Max Unbroken Strict Handstand Push-ups
35% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

Tuesday - Last Class Will Be 6:15 PM

10-31-17

Cleans 155/105

T2B

Burpees

Double Unders

Wednesday

1. Front Squat
6 Sets of 2:
Sets 1 + 2 – 80%
Sets 3 + 4 – 85%
Sets 5 + 6 – 90%

2. Conditioning
5 Rounds:
21 Air Squats
15/12 Calorie Row
12 Alternating Dumbbell Snatches (50/35)

Thursday

For time:
60 push-ups
50 dips
40 handstand push-ups
30 K2E
20 jerks, 155 lb.
10 push presses, 155 lb.

Friday

Teams of 3
AMRAP 7:
50 Back Squats (135/95) 
50 Back Squats (185/135)
AMRAP Back Squats (225/155)
Rest 3:00
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105) 
AMRAP Bench Press (185/115) 
rest 3:00
AMRAP 7: 
50 Deadlifts (185/135) 
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

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WODs 10.23.17 - 10.27.17 - Gym closed Saturday for BOA.

Please join us for BOA this Saturday at J19. For those that are not familiar it's an event that requires teams of four to all be born of a different decade. We will have MEALFIT a special caterer that will be cooking up some amazing food. Come and eat and watch the action as the younger and the older compete together. 

Were also are starting a new intro course next Tuesday. We have a great class but still have some openings. Great opportunity for someone to begin the journey of fitness. We have gift cards available if you would like to give someone the gift of fitness. 

Reminder - We have bootcamp classes at 7:30 and 11:30 AM M-W-F. 5:30 PM M-TH These classes do not require intro. You can bring a friend at any time. The drop in fee for a bootcamp class is $10. 

Monday

1. Deadlift
On the Minute x 7
3 Deadlifts
Build each set

2. Conditioning
4 Rounds For Time: 
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

*Extra outside of class

On the 2:00 x 5 (10 Minutes) 
25/18 Calorie Row
Any time remaining in interval: Max Wallballs (20/14)

Tuesday

1. Conditioning
AMRAP 30:
500 Meter Row
400 Meter Run
3 Rounds of “Cindy”

1 Round of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

Wednesday

1. Power Snatch
3 Reps @ 50%
3 Reps @ 55%
2 Reps @ 60%
2 Reps @ 65%
1 Rep @ 70%
1 Rep @ 75%

then

5×1 to build to a heavy single

2. Conditioning
For Time: 
30 Power Snatches (135/95)

3. Back Squat
2 Rounds:
5 Reps @ 78%
3 Reps @ 82%
1 Rep @ 86%
Rest 2:00 between each set of squats

Thursday

20 Min AMRAP

50 Dubs

10 Tire Flips

Carry Stone AHAP 100 Meters

5 Clean and Jerks 135/95

Friday

10 x 100 M Sprint Rest 90 seconds between rounds

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WODs 10.16.17 - 10.20.17 - Tell someone about intro on October 24th. They need it.

Everyone needs an intro to fitness at some point. We have a great one building at J19 starting the 24th of October. We are also doing a 50 plus masters challenge that is getting a bunch of sign ups. If you have worked out at J19 in the past and somehow find yourself doing nothing NOW this is you. Quit sitting there thinking hmmm i really should get my butt in there. Get on the yellow brick road to feeling better. here's the link. Get on it. 

If you struggle with eating properly and need some help we have you covered.  Make an appointment with Mark Jenkins - 205-937-2870.  When participating in frequent physical activities like Crossfit less food is not always better. Follow him on Istagram @discoverthefood. 

The gym will be closed next Saturday for Battle of The Ages.  Please come out and watch and eat some Mealfit. Mealfit is a fantastic quality food provider and caterer. If you would like to volunteer, get a free t shirt and meal put your name on this list.  Thanks in advance! We are going to have a blast. 

Monday

1. Deadlift
Build to a Heavy Set of 5

2. Conditioning
On the Minute x 12 (4 Rounds)
1st: 15 Deadlifts (225/155) (185/115)
2nd: 15 GHD Sit-Ups or weighted sit ups. - Talk to your coach. 
3rd: Max Calorie Bike , ski or row or burpee

*Extra work not part of regular class

1. Strict Handstand Push-ups
3 Rounds:
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
20% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

Tuesday

 

1. Overhead Squat
Build to a Heavy Set of 3 - If you do not have a mature full squat work on mobility and OHS with PVC pipe before attempting weighted OHS. Talk to your coach. 

2. Conditioning - Rowers can be shared to accommodate equipment requirements. 
AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00 
AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00 
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00 
AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row

Wednesday

1. Conditioning
3 Rounds:
75 Double Unders
100 Russian Twists 45/35
15 Power Cleans (135/95)

Thursday

1. Conditioning
Teams of 3:
100 Calorie Assault Bike or Schwinn or Ski
100 Box Jump Overs (24/20)
100 Thrusters (95/65)
100 Chest to Bar Pull-Ups/ Pull Ups / Ring Rows
100 Thrusters (95/65)
100 Box Jump Overs (24/20)
100 Calorie Assault Bike

Friday

1. Split Jerk
On the Minute x 10
Build to a Heavy Split Jerk

2. Front Squat
On the Minute x 10
Build to a Heavy Front Squat

Rest 5 Mins

Cash out with Max effort burpees in 5 Mins. 

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WODs 10.9.17 - 10.13.17 - Next Intro Starts 10.24.17

Our next intro class will begin on October 24th. Please refer people to this link for more info and to register. This is a great place for anyone to start their fitness journey! 

Battle of the ages will be at J19 on October 28th. The gym will be closed that day. We still have a few slots available for judges and volunteers. Sign up to help out here

Monday

1. Front Squat
6 Sets of 2:
Sets 1 & 2 – 78%
Sets 3 & 4 – 83%
Sets 5 & 6 – 88%

Then:

For time:
50 wall-ball shots - Synchronized with both athletes in the bottom at the same time. 
30 cleans, 135/95 lb. - Split anyway
50 wall-ball shots
20 cleans, 185/135 lb.
50 wall-ball shots
10 cleans, 225/155 lb.

Men use 20-lb. ball to 10-ft. target
Women use 14-lb. ball to 9-ft. target and clean 95-135-155 lb.

Tuesday

1. Conditioning
AMRAP 15:
15 Toes to Bar
12 Dumbbell or KB Reverse Lunges (50/35) - Single dumbbell for both movements. 
9 Dumbbell or KB Clean and Jerks (50/35)

Wednesday

Deadlift up to heavy touch and go.

5-4-3-2-1

Then

10 Minute AMRAP

3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

Men use 24-in. box and deadlift 225 lb.
Women use 20-in. box and deadlift 155 lb.

Thursday

"Jackie"

1000 Meter Row

50 Thrusters 35/45 - Do not drop empty bars

30 Pull ups

Rest 5 mins

500 M Row

25 Thrusters 35/45

15 Pull ups. 

Track time for first round of Jackie. 

Friday

40-30-20-10

Sit ups

Push ups

Double Unders

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WODs 10.2.17 - 10.6.17 - Fall is here! Yay!!

We have acquired a new gym in the Alabaster/Pelham area. Crossfit Sky Soldiers. www.crossfitskysoldiers.com Classes are available to J19 members at no additional cost. Please refer people that you know in that area to that facility. Thanks you for being an awesome community! We are super excited about this opportunity!

If you or someone you know needs a little dietary consultation or personal training we have you covered.  Mark Jenkins is doing customized plans that are tailored to your likes and habits. Schedule a meeting directly with him to get more info. - 205-937-2870. 

BOA is on October 28th. We could use some volunteers and judges pretty please. To register to help out and get a free tshirt and mealfit. Click here to sign up

Monday

1. Conditioning
AMRAP 18:
18 Calorie Row
15 Wall Balls (20/14)
12 Dumbbell Snatches (50/35) 
9 Toes to Bar

2. Pause Overhead Squat
Build to a Moderate Single
3 second pause

*Extra work

3. Back Squat
2 Rounds:
7 Reps @ 72%
5 Reps @ 76%
3 Reps @ 80%
Rest 2:00 between each set of squats

Tuesday

1. Conditioning
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)

2. Midline
For Quality: 
21-18-15-12-9
Weighted Abmat Sit-Ups (25/15)
Weighted Hip Extensions (25/15)

Wednesday

1. Front Squat
6 Sets of 2:
Sets 1 & 2 – 75%
Sets 3 & 4 – 80%
Sets 5& 6 – 85%

2. Conditioning
3 Rounds:
500 Meter Row
12 Deadlifts (275/185)
21 Box Jumps (30/24)

Thursday

25 Minute AMRAP

200 Meter farmer carry 53/35/26 KB or something close in weight

20 Tire Hammers

10 Burpees

5 Push Ups

1 long jump. 

Friday

1. Barbell Cycling  - Start at a weight that you can add through the five rounds and up heavy.
For Time:
10 Power Snatches (135/95)
8 Power Snatches (155/105)
6 Power Snatches (175/125)
4 Power Snatches (195/140)
2 Power Snatches (215/150)

2. Conditioning
On the 3:00 x 4 Rounds
20/15 Calorie Row
15 Barbell Facing Burpees
Max Push Presses (135/95) in time remaining
No rest between rounds

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WODs 9.25.17 - 9.29.17

We had an amazing time in Chicago this weekend putting on and competing in BOA. Kelsi my oldest daughter competed in the 20s age bracket for the first time. As a parent we hope to teach our children good habits. While all of my actions have not taught my children great things, I do believe that fitness is gift that we can pass on to our children. It was very exciting to watch her deal with the discomfort and adversity that competition presents with a great attitude. We have BOA Birmingham coming up on October 28th. I encourage you to participate in that or find another comp and get out there and see what it's all about. Remember, "That which does not kill you will only make you stronger"!

Monday

1. Conditioning - (some athletes can start on the row for equipment use)
For Time:  *DO NOT DROP EMPTY BARS
800 Meter Run
50 Overhead Squats (45/35)
800 Meter Row
50 Thrusters (45/35)
800 Meter Run
50 Front Squats (45/35)

*Extra work

EMOM x 12
1st: 15 GHD Sit-Ups *Talk with your coach regarding volume on GHDs
2nd: 20 Hip Extensions

Tuesday

1. Clean and Jerk
On the Minute x 8
2 Squat Cleans + 1 Split Jerk
Performed at 70% of Clean and Jerk

2. Pausing Clean Deadlift
5×2 @ 70% of clean max
2 Second Pause at Knee

3. Conditioning
For Time: 
21 Barbell Facing Burpees
21 Power Cleans (135/95)
21 Barbell Facing Burpees

Wednesday

25 Minute AMRAP

10 Tire Flips

15 Box Jumps Overs

10 Push Ups

15 Russian Twists 45/35

Thursday

1. Snatch
On the Minute x 8:
Hang Power Snatch + Power Snatch (70% across)

2. Overhead Squat
On The Minute x 8:
1 Pausing Overhead Squat + 1 Overhead Squat (70% across)
2 second pause in bottom

3. Conditioning
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
35 Calorie Assault Bike
55 Handstand Push-ups

Friday

* For equipment purposes one group starts then another at the 4 min mark.

1. Conditioning
AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining

IMG_6980.JPG

 

 

WODs 9.18.17 - 9.22.17 - New Class Time 7:30 AM Bootcamp - No experience needed.

We have bootcamp classes available for athletes that want to focus primarily on body weight movements while burning lots of calories in a 45 minute class. These classes do not require an intro. Invite your friends! 

Bootcamp Schedule:  M-W-F 7:30 and 11:30 AM M-TH 5:30 PM  Saturday 10 AM. 

Monday

1. Gymnastics Conditioning
15 Strict HSPU or Strict Press 95/65
rest 1 min
12 Strict HSPU
rest :45
9 Strict HSPU
rest :30
9 Strict HSPU
rest :15
6 Strict HSPU

2. Conditioning
For Time:
80 Double Unders
80 Air Squats
800 Meter Run
400 Meter Wreckbag Run (50/35) (Do not drop bags on concrete)
40 Kettlebell Swings (70/53)
40/30 Calorie Schwinn (30/20 Calorie Assault Bike) Row if no bike available

Tuesday

1. Power Snatch (Do not drop bar from overhead)
(70%/2)3

2. Snatch Pull
(90%/2)3

3. Back Squat
(75%/2)4

4. Conditioning
AMRAP 8:
10 Toes to Bar
10 Burpees

Wednesday

1. Clean & Jerk
1RM

2. Snatch
1RM

3. Conditioning
5 RFT:
20 Calorie Row
10 Thrusters (115/80)

Thursday

1. Conditioning
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

*Extra Work

Gymnastics Conditioning
5 sets: 
6 Ring Muscle-ups
rest as needed between sets

Friday

1. Deadlift - Build to heavy

5-4-3-2-1

2. 21-15-9

Pull Ups

Deadlift 225/155

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WODs 9.11.17 - 9.15.17 - Intro starts Tuesday.

This week we are going to train and act like the weather and be unpredictable.  A big part of Crossfit training is being prepared for the unknown and the unknowable. You can't always predict what you may encounter like the weather.   The workouts this week will be found at https://www.crossfit.com/workout/ . Where there is a rest day there will be something on the board at the gym. Modifications will be made as needed for weather or injury or other limitation. 

We will start with Sunday for Monday because it is an awesome workout and it also happens to fall on 9.11.  This day made great impact on many of us. I remember this day vividly.  It's also a great reminder of the unpredictability of the world we live in. Stay fit. Have fun. Love people. Work hard. Get knocked down and jump right up. Forgive. 

Monday

Emily (read the story at the bottom)

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

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WODs 9.4.17 - 9.8.17 - Monday Labor Day One Workout at 9:00 AM ONLY

Need one on one nutrition assistance? Mark Jenkins (205) 937-2870 is offering personal nutrition coaching as well as personal training.  Some people require more individualized training. If you know someone that is looking for help in this area let's hook them up with Mark. 

Our next intro course at J19 starts on September 12th. This course is perfect for all levels to get started on the fitness journey. They will be with a group of beginners and learn the basic movements. Register Here

Monday (Labor Day) - 9 AM Huge Group WOD - Everyone Welcome. Invite your friends! 1 workout only!

Teams of two - three

Starting at 1 and adding a rep each round for 30 Mins. Split work any way but only one athlete works at a time except on runs. Do not add a run each time just do it once where written into the workout. 

Push Ups

Sit Ups

Squats

Muscle up or pull ups

Run 100 Meters - All partners.  

Tuesday

1. Back Squat
Work to a Heavy Single

2.Conditioning
AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

Wednesday

1. Snatch Grip Dead Lift
(85%/5)5
3 Second Pause in Power Position

2. Conditioning
400 Meter Run, 50 Wallballs (20/14)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 20 Burpee Burpee Box Jump Overs (24/20)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 50 Wallballs (20/14)

Thursday

1. Conditioning
For Time:
1k Row
20 Stone over shoulder
40 GHD Sit-ups or MB Sit ups
750 Meter Row
15 Stone over shoulder
30 GHD Sit-ups or MB
500 Meter Row
10 Stone over shoulder
20 GHD Sit-ups

*extra work

2. Jerk from Rack
65%/3
70%/3
75%/3
(80%/2)2

Friday

1. Conditioning
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups

Front Squat to a heavy single.

 

 

 

IMG_6078.JPG

WODs 8.28.17 - 9.1.17 - Next Intro Class Starts 9.12.17

Congratulations to the J19 Trivia Team! They went to New Orleans this past weekend and placed 46 out of 222 in the National championship tourney!!! 

Lot's of people want to get back on a schedule and get in shape.  Tell your friends to check out our intro classes.  More info here

Monday - Happy Birthday to Kelsi! She is 20! OMG!

1. Snatch
Build to Heavy Single

2. Snatch Grip Deadlift
(80%/5)5

*3 second pause in power position

3. Conditioning
AMRAP 15
50 Double Unders
25/18 Calorie Schwinn Bike (18/12 Calorie Assault Bike) Row if no bike available
15 Dumbbell Hang Squat Cleans (50/35)

*Extra work

1. Back Squat
(75%/4)5

Tuesday

1. Barbell Conditioning
For Time:
10 Snatches (115/80)
change weights
8 Snatches (135/95)
change weights
6 Snatches (155/105)
change weights
4 Snatches (185/135)
change weights
2 Snatches (205/145)

2. Conditioning "Helen"
3 RFT:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

Wednesday

1. Power Clean
(70%/5)3
(75%/3)2

2. Conditioning
AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (135/95)
rest 5 minutes
AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (155/105)
rest 5 minutes
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (185/135)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

*Extra work

1. Power Jerk
(70%/5)3
(75%/3)2

2. Push Press
(75%/5)5

Thursday

If you have trained M-W this week then this would be a good rest day. 

1-10 Mins

Run 1 mile

Complete as many sit ups as possible with remaining time. 

Rest 10-13

13-20

Run 800 Meters

Complete as many push ups as possible. 

Rest 20-23

23-27

Run 400 Meters

Complete as many burpees as possible. 

*Score is reps from all rounds

Friday

 

1. Clean and Jerk
Build to Heavy Single

2. Clean Grip Deadlift
(110%/2)4

*3 second pause in power position

3. Front Squat
(75%/4)5

4. Conditioning
For Time:
9 – 7 – 5:
Ring Muscle-Ups
Squat Snatches (135/95)

IMG_6230.JPG

 

 

WODs 8.21.17 - 8.25.17 - Next Intro Starts 9.12.17

Congratulations to Amanda Peterson 2nd place RX and Jeremy Hicks for their great performance at the Mayhem On The Mountain competition this past weekend. Congratulations also to team "Sweep the leg" Josh Holden , Taylor White , Landen Brock and Bryan Craig for representing in the team competition on Sunday!  If you have not stepped out into that competitive environment yet I highly recommend you give it a try at least one. YOLO!

For those that you know who have talked about giving Crossfit a try tell them about our upcoming intro course starting September 12th.  This course is a great way for anyone to see what Crossfit is all about in a non intimidating and fun environment. Register Here!

Another way someone can experience J19 is in our bootcamp classes.  M-W-F 7:30 AM and 11:30 AM M-TH 5:30 PM. 

We now have personal training services for those that want individual attention only. Contact Mark Jenkins or Kelly Olcott for an appointment. 

Looking forward to an awesome week!

Monday

1. Conditioning
0:00 – 10:00
1 Mile Run
Max Clean & Jerks (135/95) in time remaining (guide bar down especially with thin plates)
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run
Max Power Snatch (115/80) in time remaining (guide bar down especially with thin plates) 20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run
Max Thrusters (95/65) in time remaining (guide bar down especially with thin plates)

Extra Work - Carry something heavy 400 meters

Tuesday

 

1. Hang Power Snatch
(70%/3)3

2. Snatch Pull
(80%/3)3

3. Overhead Squat
(70%/3)3

4. Conditioning
For Time:
21-15-9
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Lateral Burpees

Wednesday

1. Back Squat
(75%/5)3

2. Conditioning
AMRAP 4
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups
Max Calorie Bike, Row or ski in time remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar
Max Calorie Bike, Row or Ski in time remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Bike, row or ski in time remaining

Thursday

1. Hang Power Clean
(70%/3)3

2. Clean Pull
(80%/3)3

3. Conditioning
4 x :20 seconds on, :10 seconds off
Sit-ups
Deadlifts (155/105)
Sit-ups
Deadlifts (155/105)

Complete all 4 sets of one movement before
advancing to next.

Friday

1. Front Squat
(70%/5)3

2. Conditioning
3 RFT:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees

3. Extra Work For Competitiors

1. Snatch
60%/2
65%/2
70%/2
(75%/1)5

2. Clean and Jerk
60%/2
65%/2
70%/2
(75%/1)5

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WODs 8.14.17 - 8.18.17 - Next Intro Starts September 12th

Focus, Focus , Focus. Give it all you have this week!

School is back is session! Yay!!!! We just launched a new 7:30 AM Bootcamp class that meets M-W-F. This is not a Crossfit class. This is a fast paced lots of movements cardio blaster that can be tailored for the most out of shape to fit individuals. Chrissy Holden is the leader and she is just plain awesome. 

We also have just launched our personal training program for people that are interested in more individualized training. More information can be found at -https://www.facebook.com/J19PersonalTraining/ 

The next intro to Crossfit class will begin on September 12th. This course is nine classes over a three period that prepares individuals for our regular group Crossfit classes.  More info and to register CLICK HERE .

Monday 

1. Snatch
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1

2. Snatch Pull
(110%/2)4

3. Back Squat
(85%/5)5

4. Conditioning
3 RFT:
400 Meter Run
15 Clean and Jerks (115/80)
75 Double-Unders

Tuesday

1. Barbell Conditioning
EMOMx6
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

2. Conditioning  (to maximize equipment start one group then another on the rest)
AMRAP 3, Rest 3:00
21 Calorie Row
21 Erg Burpees
Max Thrusters (75/55)

AMRAP 3, Rest 3:00
18 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)

AMRAP 3, Rest 3:00
15 Calorie Row
15 Erg Burpees
Max Thrusters (115/80)

AMRAP 3
12 Calorie Row
12 Erg Burpees
Max Thrusters (135/95)

Wednesday

1. Conditioning
For Time:
15-10-5
Kettlebell Swings (70/53)
Toes to Bar

800 Meter Sandbag Run (50/35)

5-10-15
Kettlebell Swings (70/53)
Toes to Bar

* Extra work for competitors

Power Clean
(70%/5)5

Thursday

20 Min AMRAP

50 Tire Sledge Hammers

50 Russian Twists

50 OH Lunge Steps 35/25

50 Push Ups

Friday

1. Barbell Conditioning
For Time:
10 Thrusters (115/80)
change weights
8 Thrusters (135/95)
change weights
6 Thrusters (155/105)
change weights
4 Thrusters (185/135)
change weights
2 Thrusters (205/145)

2. Clean Pull
(110%/2)4

3. Conditioning
3 RFT:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

WODs 8.7.17 - 8.11.17 - New Intro Starts Tuesday

We are planning a photo shoot this Monday. Please wear your J19 gear if you have some. Thanks in advance. 

New intro class starts this Tuesday! Great time and way to get started at J19. If you know people that need help send them to this link. http://crossfitj19.com/introcourse/

Monday

1. Snatch Pull
(107%/3)4

2. Back Squat
(83%/4)4

5. Conditioning
3 RFT:
50 Air Squats
7 Ring Muscle-Ups (2 pull ups plus 2 ring dips mod)
10 Hang Power Cleans (135/95)

Extra work for comp athletes

Snatch
70%/2
75%/2
80%/2
85%/2
(90%/1)3

Tuesday

1. Barbell Benchmark
For Time: 
30 Clean & Jerks (185/135)

2. Conditioning
3 RFT: 
500 Meter Row
400 Meter Run
rest 3:00 between rounds

Wednesday

"Annie with a Carry"

50-40-30-20-10

Double Unders

Sit Ups

In between each round carry object 200 Meters 100/50

Thursday

1. Power Clean
(80%/4)5

2. Clean Pull
(107%/3)4

3. Conditioning
3 RFT:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
30 Box overs 20/24

Friday

1. Barbell Benchmark
For TIme: 
30 Snatches (135/95)

2. Conditioning
Teams of 3:
10k Row
Athletes change every 250m

WODs 7.31.17 - 8.4.17 - Next intro starts 8.8.17

August is here this week! School will be starting back soon and everyone will be getting back on a schedule. We see lots of gym growth when school starts back. If you have friends that have talked about trying Crossfit then August 8th would be a perfect time for them to join our intro class. Get more info and register by clicking this link.  Thank you for being and awesome and encouraging community. We are making a difference in peoples lives. 

Monday

1. Snatch Pull - Build up to
(105%/3)4

2. Back Squat
(80%/4)4

3. Conditioning
5 RFT:
400m Run
15 Power Snatches (75/55) - Do not drop the bar from overhead!!

4. Gymnastics Conditioning . (extra outside of class time)
Ring Muscle-ups:
3×80% unbroken
rest :80 seconds

Tuesday

1. Conditioning
For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test

Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

2. Extra work for competitors

2. Barbell Conditioning
EMOMx10
Minutes 1-5: 4 Snatches (155/115)
Minutes 6-10: 6 Clean and Jerks (155/115)

Wednesday

 

1. Power Clean
(80%/3)5

2. Push Press
(80%/3)5

4. Conditioning
For time:
1 Power Clean (155/105), 30 DU
2 Power Cleans (155/105), 30 DU
3 Power Cleans (155/105), 30 DU

10 Power Cleans.......

Add (1) Power Clean per round until 10

Thursday

 

1. Midline (Anterior) 
8 x :25 on / :15 off
L-Sit Hold

2. Midline (Posterior) 
5 x 200m Bag Walk (100/50) 
rest 1 minute between sets

3. Conditioning

"Diane"

For Time:
21-15-9
Deadlifts (225/155)
Handstand Push-ups

Friday

1. Front Squat
(80%/4)4

2. Conditioning
“31 Heroes”
Teams of 2, AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs or towel pull ups or towel ring rows
11 Box Jumps (30/24)

Continuous run with Sandbag (45/25)

Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.