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

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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.

 

 

 

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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)

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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.

 

 

WODs 7.24.17 - 7.28.17

This week we are launching a new workout recording app called FitChalk.  You should have received and email with an invite to set your account up. If not please let us know and we will get you set up. We are excited to have this new technology in addition to our white board. 

The next intro course is scheduled to start on 8.8.17. We also have the another set up to start on 9.12.17.  Please share with anyone that may be interested in trying crossfit. 

Monday

1. Power Snatch
(70%/3)3

2. Snatch Pull
(80%/3)3

3. Conditioning
21-15-9:
DB Snatches (50/35)
Calorie Row

…Directly into…

21-15-9
Box Jump Over (24/20)
Pull-Ups

4.  Gymnastics Conditioning (extra work)
Ring Muscle-ups:
3×70% unbroken
rest :70 seconds between sets

Tuesday

1. Barbell Conditioning
EMOMx10
Minutes 1-5: 3 Snatches (145/105)
Minutes 6-10: 5 Clean and Jerks (165/115)

2. Conditioning
AMRAP 5
7 Rounds of “The Chief” (115/80)
Max Calorie Assault Bike or row Time Remaining

rest 5 minutes

AMRAP 5
6 Rounds of “The Chief” (135/95)
Max Calorie Assault Bike or row Time Remaining

rest 5 minutes

AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Calorie Assault Bike or row Time Remaining

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Wednesday

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

2. Front Squat
(70%/5)3

3. Conditioning
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups

Thursday

1. Midline (Anterior)
8 x :20 on / :15 off
GHD Sit-up Hold or Hollow Hold

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

3. Conditioning
Ascending Ladder by 3’s for 8:00:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar

Friday

1. Barbell Conditioning

EMOMx7
3 Power Cleans  + 3 Push Jerks (185/115)

2. Conditioning
For Time:
Teams of 2:
10-9-8-7-6-5-4-3-2-1
Squat Clean (135/95)
100m Run
*Partner 1 completes 10 reps and 100m run, then partner 2
completes 10 reps and 100m run and so on…

WODs 7.17.17 - 7.21.17

Hope that everyone had a great time at the Team Championship this past Saturday.  The effort was incredible. Lot's of PRs and comraderie!  If you did not participate this time we hope you will jump in next year. Competing grows you in so many ways. It gets you out of your comfort zone and that is where the magic happens.  Next up Battle of The Ages at J19 on October 28th! Find yourself a team and start getting ready.  Looking forward to another awesome week of training!

Monday 

18 min AMRAP

50 double unders
30 thrusters (75/55lbs)
25 pull ups

60 double unders
25 thrusters (95/65lbs)
30 pull ups

70 double unders
20 thrusters (115/80lbs)
20 chest to bar pull ups

80 double unders
15 thrusters (135/95lbs)
25 chest to bar pull ups

90 double unders
10 thrusters (155/105lbs)
10 ring muscle ups

100 double unders
5 thrusters (165/110lbs)
15 ring muscle ups

MAX double unders

Extra 

2. Clean Pull
(100%/3)4

Tuesday

1. Barbell Conditioning
EMOMx5
2 Power Cleans + 2 Front Squats + 2 Push Jerks (205/145)  Competitors go with 3 reps on each movement.

2. Conditioning
600m Run
2 Rounds of "DT" (155/105)
600m Run
2 Rounds of "DT" (155/105)
600m Run
2 Rounds of "DT" (155/105)
600m Run

Wednesday

1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)3

2. Snatch Pull
(100%/3)4

3. Conditioning
For Time:
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

4.  Gymnastics Conditioning (extra work)
Ring Muscle Ups:
4x60% unbroken
rest :60 between sets

Thursday

1. Midline (Anterior) 
8 x :25 on / :15 off
Hollow Hold 

2. Midline (Posterior) 
3 x 200m Bag/Ball Walk AHAP
rest 1 minute between sets 

2. Conditioning
AMRAP 4:
600m Run Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 4:00
AMRAP 4:
400m Run Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 4:00
AMRAP 4:
200m Run Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

Friday 

1. Back Squat
(78%/6)5

2. Conditioning
For Time: 
2k Row
150 Double Unders
10 Rounds of Cindy

 

 

WODs 7.10.17 - 7.14.17 - Team Championship Final at CF205 This Saturday

The 2017 Team Championship has been super fun times. Everyone has done a great job! If you did not participate this year start getting ready for next year. Lot's of athletes got to know others from the gym that they normally would not know. Working together with a partner also pushes you to your max. Getting pushed to your max always makes you so much stronger mentally and physically.  We are looking forward to the final this Saturday in Jasper at CF205! Everyone is welcome to come watch and cheer! We will be leaving J19 at 7:00 AM and returning by 12:00. 

Monday

1. Back Squat
(75%/6)5

2. Conditioning
4 RFT:
21 Wallballs (20/14) 
18 Cal Row
15 Box Jumps (24/20")
12 DB Snatch (50/35) 

3. Gymnastics Conditioning (Extra if time permits)
Muscle-ups:
5x50% unbroken, :50 rest

Tuesday

1. Power Clean
(75%/3)5

2. Push Press
(75%/5)5

3. Conditioning
15-12-9-6-3 Deadlifts (225/155)
30-24-18-12-6 GHDSU or Weighted Sit ups

4. Assault Bike Conditioning (extra if time permits)
8 Rounds:
15 Cal
Rest :30 after each round

Wednesday

1. Clean Pull
(95%/3)4

2. Front Squat
(75%/4)5

3. Conditioning
10 Rounds (competitors) 6 Rounds everyone else:
5 Squat Cleans (135/95)
10 Cal Assault Bike 15 Schwinn
30 Double Unders

Rest 1:00 between rounds

Thursday

1. Midline (Anterior) 
8 x :20 on / :10 off
L-Sit 

2. Midline (Posterior) 
3 x 1:30 min on / 1 min off
D-Ball Hold (100/75) This can be scaled with KBs or Bumpers

3. 21-15-9

Push Ups

Ring Dips

Run 400 Meters between sets

Friday

Teams of 4

10 Min AMRAP

10-20-10 Meters Shuttle Run - Partners alternate after every time through

2.

5 Rounds

10 KB Swings 70/53

8 Pull Ups

5 Burpees

 

 

WODs 7.3.17 - 7.7.17 - Special Schedule This Week - Happy 4th of July!

Monday Schedule 6 AM 9 AM 11:30 AM 4:30 PM 5:30 PM 

Tuesday 9:15 AM Only - Big Group WOD everyone is welcome. Invite and bring your friends. 

Wednesday - No 5:15 AM class then regular schedule. 

*All Team Championship WODS must be complete by July 8th at 12:00 PM Click here to enter scores.  The team championship shirts are in. If you have not paid for the championship please do asap. 

Monday - 6:00 AM 9:00 AM 11:30 AM 4:30 PM 5:30 PM

1. Barbell Conditioning
E90sec x6:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135)

2. Conditioning
5 RFT: 
10 Power Snatches (95/65) - Do not drop the bar from overhead
10 Box Jump Overs (24/20")

Tuesday 9:15 AM Only - Big Group WOD Open to all. Lot's of modifications will be available. 

“LUMBERJACK 20”

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

LumberjackHeroes_th5.jpg
  • For Time
  • 20 Deadlifts (275/185 lbs)
  • 400 Meter Run
  • 20 Kettlebell Swings (2/1.5 pood)
  • 400 Meter Run
  • 20 Overhead Squats (115/75 lbs)
  • 400 Meter Run
  • 20 Burpees
  • 400 Meter Run
  • 20 Chest-to-Bar Pull-Ups
  • 400 Meter Run
  • 20 Box Jumps (24/20 in)
  • 400 Meter Run
  • 20 Dumbbell Squat Cleans (45/35 lbs)
  • 400 Meter Run

Wednesday

1. Back Squat  
77%/5
82%/1
77%/5
85%/1
77%/5
87%/1

2. Conditioning
3 RFT:
75 DU
50 Air Squats
25 Calorie Row

Thursday

1. Barbell Conditioning
AMRAP 4:
21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Friday

1. Power Snatch + OHS
60%/2+2
65%/2+2
(70%/2+2)3

2. Halting Snatch Deadlift
(75%/5)5
*To Power Position with 3 sec pause

3. Conditioning
EMOMx10:
Odd: 5 Thrusters (Climbing) 
Even: 200m Run

 

 

WODs 6.26.17 - 6.30.17 - Final Team Champ Event

Congratulations to all the athletes for a great 2017 Team Championship.  This is the final workout. All workouts must be completed by July 8th by 12:00 PM. If your team does not have all workouts completed by July 8th you will get a 0 for that workout. 

This week except for Thursday we will be following programming from Ben Bergeron's comp train.  There will always be scaling options. Looking forward to an awesome week. 

Monday

1. Power Snatch
(65%/2) 3 sets

2. Snatch Pull
(100%/3) 3 sets

3. Back Squat
(70%/3) 3 - Sets

4. Gymnastics Conditioning (advanced)
Muscle-ups:
7 sets
Rest :30 between sets

5. Conditioning
AMRAP 15:
60 DU
30 Calorie Row
15 OHS (115/80)

Tuesday

1. Conditioning
For Time: 
50/35 Calorie Schwinn (35/25 Assault)
800m Run
30 KB Swings (70/53#)
20 Bar-Facing Burpees

2. Barbell Conditioning
EMOMx6:
Minutes 1-3: 3 Snatches (165/115)  Scaled 115/75
Minutes 4-6: 5 Clean & Jerks (165/115)

Wednesda

1. Power Clean
(65%/2) 3

2. Clean Pull
(100%/3) 3

3. Front Squat
(70%/2) 3

4. Conditioning
"Optimus Prime"
AMRAP 7: Wallballs (20/14)
*EOTM: 5 Deadlifts (225/155)

5. Rowing Conditioning
12 Rounds:
20 Cal Row
Rest 1:00 between rounds

Thursday

For time: One athlete works at a time.

400 Meters with KB 70/53 Both partners must complete together

50 Box Jump Overs 24/20

400 Meters with KB 70/53 Both partners must complete together

50 T2B

400 Meters With KB 70/53 Both partners must complete together

Friday

 For Time: 
"Daniel"
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-Ups

WODs 6.19.17 - 6.23.17 - Team Championship Event 4 - Courageous T shirt are finally finished

I had a blast traveling and visiting boxes in Massachusetts and Rhode Island last week. Over 50 in total.   You always learn a bunch when you go to other places. Im excited to make our gym a better place by applying new things. I saw lots of great community. Crossfit is an opportunity to show someone something more than exercise. Its a well rounded pathway to better health. Bring your friends to J19.  We will not baby them but we will love them.

Monday 

Build up to a heavy deadlift (When you form breaks down stop)

4 Rounds 

6 Deadlift @ 80% of Heavy

6 Strict HSPU or heavy strict press from rack

50 Double Unders

Tuesday

9 Min AMRAP

9 Thrusters 95/65

9 T2B

9 Box Jumps

Rest 5 Mins

9 Min AMRAP

9 KB Swings 70/53

9 Burpees

100 Meter Run

Wednesday

Work up to a heavy snatch - If you miss a lift two times you are done - This can be squat or power

Then

3 Min AMRAP

3 Snatches 70 % Heavy

Row 150 Meters

3 MIns

3 Snatches 80% Heavy

Row 150 Meters

3 Mins

3 Snatches 90 %

Row 150

Thursday - Team Championship event 4. 

Team Chipper split any way 15 Min AMRAP

20 Deadlift 225/135

20 Front Squats @ 135/95

20 Wall Climbs/wall walks - Standard will be a tape 18" off the wall that hands must pass behind

Score will be total reps

Friday

Death by sit ups and Russian twist. 

IMG_5186.JPG

 

 

 

 

 

 

 

 

 

 

 

WODs 6.12.17 - 6.16.17 - Team Championship Event 3

Everyone is doing awesome on the Team Championship. The Triple 3s was tough! I sure have been sore. Something about having a partner just pushes you harder. Do your best to follow the instructions on the score entry forms. Because scheduling your partner workouts can be challenging we are going to be flexible in regards to getting your scores entered. Do your best in this area to keep up. 

All scoring and entry info can be found on the website at this link.  

We have a new intro to Crossfit class starting on July 11th. This class will cover the foundations of crossfit. More info and to register at this link

Monday

E90Seconds for 8 Rounds - Start light and work to a heavy

1 power snatch plus one hang snatch and 1 full snatch - TNG at floor (if you do not have a mature squat on that full snatch do another power clean and OHS)

Then 

10 Min AMRAP 

Burpee Long Jump 20' 

20 Double Unders

20 Second Static Handstand Hold - Use wall to modify - Can do wall walk

Tuesday

2 Rounds

20 FS - First Round Use 95/65 Second Round Use 135/95

20 Jerks 

20 Back Squats

20 Cleans

Wednesday

Row 1000

20 Pull Ups

Run 750

20 KB Swings 70/53

Row 500

10 Pull Ups

Run 250

10 KB Swings

Thursday - Team Championship Event 3

Max reps BW back squat

Max reps in 5 mins of burpees. You do not have to clap over your head or jump. Your chest and hips must touch the floor and you must FULLY extend your hips at the top. Please use your phone to film this event so there is not any question. 

Score is total reps combined for for both team members. Please enter the score together. 

ROMWOD

Friday

50-40-30-20-10

Push Ups

Sit Ups

Bridge Ups - This part is not for speed but squeeze :) . 

 

 

 

 

 

 

 

 

WODs 6.5.17 - 6.9.17

The scoring system for the team challenge will be updated tomorrow.  Looking forward to an amazing week. Can't wait to see everyone. 

Monday 

3x7 Back Squat @ 75%

2x7 Front Squat @ 75%

Then

For Time

5 Squat Cleans 185/125

10 Burpees over the bar

4 Squat Cleans

8 Burpees over the bar

3 Squat Cleans

6 Burpees over the bar

2 Squat Cleans

4 Burpees over the bar

1 Squat Clean

2 Burpees over the bar

Tuesday

5 Rounds

20 Push Ups

10 Box Jumps

2 Muscle Ups

Wednesday

For Time:  Start where coach places you and go in order

50 Tire Flips

50 Stone over shoulder

50 T2B

50 GHD or Med Ball Sit Ups

Thursday - Team Championship Event 2 - This must be done together. 

Team Triple 3s

3000 M Row

300 Double Unders

3 Mile Run.  The run can only be split into 400 meters when changing athletes. Athletes may run further but 400 minimum. 

Friday

Back Squat 4x5 @ 80%

Front Squat 3x5 @ 80%

Then

Four Rounds

8 DL @ 315/225

10 Strict Pull Ups

5 Wall Climbs