WODs 8.13.18 - 8.17.18 - Back To School Back To The Gym Intro Classes Start 9/3 and 9/4

Lot's of people will be getting back on schedule into fitness now that school has started back.  A great way for someone to get going with long term success is through our intro classes. The next intros will start September 3rd in Hoover and September 4th in Alabaster and Jasper. We have created events on FB for the classes. Please go to the event and invite your friends. Thank you! 

Follow these links to the events Alabaster introJasper Intro.  Hoover Intro

If you missed out on the Look Better Naked shirts and tanks we will be placing another order soon. If you want one put your information in using this link

Monday 

Warm up

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Game: “Rowling”
Working on their own rower, athletes will complete 3-5 rounds of “Rowling”. Goal here is to land exactly on 100 meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

Kettlebell Ankle Stretch – :45 Seconds Each Side
Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Squat Hold – 1 Minute
Using a the kettlebell on the ground to pull the body into position, assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible and drives the knees out while keeping the heels on the ground.

1 set max effort strict pull ups. 

Then

“Free Fall”
AMRAP 20:
200 Meter Run
20/14 Calorie Row
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)

In this chipper style workout, athletes will work through two cardio movements and two weighted movements. The weighted movements, the kettlebell swings and wallballs, should be completed at a weight that athletes are capable of moving for 30+ unbroken repetitions when fresh. If unable to run, complete one of the following:

14/10 Calorie Assault Bike
20/14 Calorie Schwinn Bike

Intermediate

AMRAP 20:
200 Meter Run
20/14 Calorie Row
20 Kettlebell Swings (44/26)
20 Wallballs (20/14)

Beginner

AMRAP 15:
200 Meter Run
20/14 Calorie Row
20 Kettlebell Swings (35/18)
20 Wallballs (10/10)

Tuesday

Warm up

:30 Seconds
Easy Bike
Jumping Jacks

Medium Bike
Push-up to Down Dog

Faster Bike
Active Spidermans + Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Pigeon Pose – 1 Minute Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

PVC Hinge – 1 Minute
This drill will be performed with a PVC pipe in order to give athletes some awareness of what neutral feels like during their hinge pattern on all of today’s movements. Athletes will start by placing the PVC pipes vertically running along the back of the body with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and the lower back throughout the whole hinge pattern. When the back rounds, the neck arches back, or the core becomes disengaged, one part of the PVC will lose contact with the body. Having athletes perform 1 Minute of hinging will give them valuable feedback to transfer over into the workout.

Build to a seven rep max deadlift

Then

“Paul Bunyan”
AMRAP 15:
60 Double Unders
21/15 Calorie Assault Bike
15 Deadlifts (225/155)

In this triplet workout, looking to find a weight on the barbell that athletes could complete 21+ unbroken reps when fresh and a jump rope variation that could be completed in 1-2 sets when fresh. Within the workout, three planned sets maximum likely means athletes have picked the correct weight and rope variation. If short on bikes, stagger heats by 2 minutes.

Intermediate

AMRAP 15:
60 Double Unders
21/15 Calorie Assault Bike
15 Deadlifts (205/135)

Beginner

AMRAP 15:
60 Single Unders
21/15 Calorie ROW
15 Deadlifts (95/65)

Wednesday

Warm up

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Couch Stretch – 1 Minute Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Chest Stretch – :30 Seconds Each Side
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

“Run Train”
5 Rounds:
100 Meter Sandbag Run (50/35)
200 Meter Run
15 Burpees

The workout begins with athletes carrying a sandbag or another weighed object of similar weight for 100 meters. Athletes will ditch the bag for a 200 meter run before completing 15 normal burpees. The weight on the bag should be something that athletes can run with for the whole 100 meters each round. If unable to run, walk with a heavy object for 50 meters as a substitutions for the sandbag and complete one of the following for the run:

15/10 Calorie Assault Bike
20/15 Calorie Schwinn Bike
15/10 Calorie Row

Intermediate

“Run Train”
5 Rounds:
100 Meter Sandbag Run (50/35)
200 Meter Run
15 Burpees

Beginner

“Run Train”
3 Rounds:
100 Meter plate carry (15/10)
200 Meter Run
10 Burpees

Thursday

Warm up

:30 Seconds
Active Spidermans
Active Samson
Knuckle Drags
Push-up to Down Dog
Side Lunges
Slow Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

The “Big Clean Complex” is a perfect example of blurring the line between cardio and weightlifting. Over the course of six sets, athletes will build to a heavy complex. All 12 repetitions are meant to be performed without putting the barbell down. To provide some structure, we can have athletes begin a new set every 4 minutes. On the clock, that would be (0:00, 4:00, 8:00, 12:00, 16:00, and 20:00). Score is heaviest complex completed across the six sets.

Intermediate and beginner are the same. 

Friday 

Warm up

:30 Seconds
Slow Row
Active Spidermans
Alternating Bird Dog

Medium Row
Active Samson
Hollow Hold

Fast Row
Push-up to Down Dog
Superman Hold

Child’s Pose – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

PVC Pass Throughs – :30 Seconds
With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Lat Stretch – :30 Seconds Each Side
With PVC straight out in front of the body, athletes will drop their head and chest towards the ground the stretch the lats. Rock back and forth to find the tight spots. Right hand on top to begin, left hand for the final :30 seconds.

“Lead Foot”
AMRAP 4:
27/21 Calorie Row
35 Weighted Sit ups 20/14
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
25 Weighted Sit ups
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/9 Calorie Row
20 Weighted Sit ups
15 Pull-ups

Interval conditioning featuring only gymnastic and bodyweight movements. The goal on all of these short intervals is to see how far you can get within the four minutes. If the gymnastic movements are completed, athletes will head back to the rower. While some may finish full rounds and others may not, we want to choose rep numbers and movements that allow athletes to get to the gymnastic movement on each round. Bringing the reps down to 21-15-9, for example, would be an option. Knowing there is equal rest to come, athletes can aim to move quickly through these three movements.  If short on rowers, stagger on opposite 4-minute intervals.

Intermediate

“Lead Foot”
AMRAP 4:
27/21 Calorie Row
35 Weighted Sit ups 20/14
27  Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
25 Weighted Sit ups
21 K2E

rest 4 minutes

AMRAP 4:
15/9 Calorie Row
20 Weighted Sit ups
15 ring rows

Beginner

“Lead Foot”
AMRAP 4:
18/15 Calorie Row
35 Sit ups
27 ring rows

rest 4 minutes

AMRAP 4:
15/11 Calorie Row
25 Sit ups
21 Knee tucks

rest 4 minutes

AMRAP 4:
12/8 Calorie Row
20 Sit ups
15 Jumping Pull-ups

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WODs 8.6.18 - 8.10.18 - New Beginner Classes Start This Week.

The Look Better Naked Tshirts and Tanks are in. This link will take you to the list of who ordered. If you are not on the list we will place another order soon. If you are on the list please go ahead and pay using paypal at j19fitness@gmail.com or venmo at @Kelly-Olcott-1. Click to get to list. 

Monday

Warm up

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :45 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

“Jump City”
For Time: 
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)

“Jump City” is completed for time with no breaks between the three different rep schemes. Athletes will complete one round of 800/80/21 before moving directly into two rounds of 400/40/15 and finally three rounds of 200/20/9. As the workout progresses, the change in rep scheme allows athletes to maintain a higher intensity as they fatigue. This is similar to the thought process of a 21-15-9 rep scheme. The weight on the barbell should be a load that athletes are confident complete 21+ repetitions unbroken when fresh. With roughly 80 hang power cleans today, choosing the correct barbell weight will be important. If unable to run, complete one of the following:

800 Meter Run = 1000/800 Meter Row
400 Meter Run = 500/400 Meter Row
200 Meter Run = 250/200 Meter Row

Intermediate

For Time: 
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (115/75)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (115/75)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (115/75)

Beginner

For Time: 
1 Round:
400 Meter Run
80 Single Unders
21 Hang Power Cleans (45/35)

2 Rounds:
200 Meter Run
40 Single Unders
15 Hang Power Cleans (45/35)

3 Rounds:
100 Meter Run
20 Single Unders
9 Hang Power Cleans (45/35)

Tuesday

Warm up

:30 Seconds

Easy Bike
Active Spidermans

Medium Bike
Push-up to Down Dog

Faster Bike
Slow Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Couch Stretch – :30 Seconds Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Banded Walks
A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for another 10 steps in each direction and 10 squats.

Back Squat
3 Sets of 5

“Thin Air”
4 Rounds For Time:
40 Air Squats
30 AbMat Sit-Ups
15/10 Calorie Assault Bike

Focus today is the squat. Athletes will complete back squats in the strength piece, building to something heavy for 5 or working at the same challenging weight across all sets. Within the workout, athletes will work through a triplet of air squats, AbMat sit-ups and bike. If short on machines, stagger by 2 minutes. If unable to Assault bike, complete one of the following:

20/15 Calorie Schwinn Bike
15/10 Calorie Row
200 Meter Run

Intermediate

Back Squat
3 Sets of 5

“Thin Air”
4 Rounds For Time:
40 Air Squats
30 AbMat Sit-Ups
15/10 Calorie Assault Bike

Beginner

Back Squat
3 Sets of 5 - Keep weight light

“Thin Air”
2 Rounds For Time:
40 Air Squats
30 AbMat Sit-Ups
15/10 Calorie Assault Bike

Wednesday 

Warm up

:30 Seconds
Knuckle Drags
Active Spidermans
Active Samson
Push-up to Down Dog
Deep Side Lunges
Air Squats

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

Burgener Warmup
5 Reps Each with PVC: 
1. Down and Up
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

PVC Pass Throughs – 1 Minute
With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Warrior Squats – 1 Minute
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

PVC Pass Throughs – :30 Seconds
Repeating this movement, aiming to go a touch more narrow this time around

PVC Overhead Squats – :30 Seconds
With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.

Power Snatch
Heavy Single

“Hot Water”
AMRAP 12:
250 Meter Row
15 Push-ups

Athletes will first build to a heavy single power snatch. “Heavy’ is relative for the day and prioritizes mechanics over load. Then a simple couplet today of rowing and push-ups. The big focus here is making sure push-ups look flawless. We can bring the number of reps down or elevate the hands onto a box or a bench to accomplish that. Similar to “Strict Nicole”, athletes can expect to have somewhere between 6-8 attempts on the push-ups. Ideally this is a variation that they can complete in 1-2 sets per round. The workout is scored and rounds + reps, with every 50 meters on the rowing counting as one rep. Therefore, 20 repetitions total per round.

Intermediate

Power Snatch
Heavy Single

“Hot Water”
AMRAP 12:
250 Meter Row
15 Push-ups

Beginner

Power Snatch
Practice to moderate weight

“Hot Water”
AMRAP 12:
250 Meter Row
10 Push-ups

Thursday 

Warm up

:30 Seconds
Easy Row
Active Spidermans

Medium Row
Push-up to Down Dog

Faster Row
Air Squats

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

Child’s Pose – :30 Seconds
With arms together and straight out front, have athletes sit back

Pigeon Pose – :30 Seconds Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Squat Hold – :30 Seconds
Assuming the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

“Hot Sauce”
AMRAP 3: 
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3: 
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3: 
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3: 
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Four 3-minute AMRAPs, all scored separately as total reps completed at each barbell. As the reps go down, the weights will increase. The weights should be loads that athletes are capable of completing at least 30, 25, 20, and 15 repetitions unbroken respectively when fresh.

Choosing the right weights matter a lot, but so does choosing the appropriate numbers on the row and burpees. We want athletes to get to each barbell with a minimum of :30 seconds left. This will likely only be an issue on the rounds of 21 and 18. Adjust the numbers as necessary to ensure each athlete gets reps in on the barbell. Reducing the rounds to 18-15-12-9 is an option.

The burpees are lateral jumping over the slide of the rower, with no need to stand to full extension at the top of each rep. If short on rowers, stagger heats on opposite 3-minute intervals.

Intermediate

“Hot Sauce”
AMRAP 3: 
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3: 
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3: 
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3: 
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Beginner - OHS only goes up if squat is mature. 

“Hot Sauce”
AMRAP 3: 
15/10 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (PVC)

rest 3 minutes

AMRAP 3: 
14/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (35/15)

rest 3 minutes

AMRAP 3: 
13/8 Calorie Row
10 Lateral Erg Burpees
Max Overhead Squats (45/35)

rest 3 minutes

AMRAP 3: 
10/7 Calorie Row
8 Lateral Erg Burpees
Max Overhead Squats (55/45)

Friday

Warm up

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Banded Shoulder Distraction – 1 Minute Each Side
Lace a light tension stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Lat Activation – 10 Repetitions
Grab a PVC pipe and place it between the band just used for banded shoulder distractions. With the band centered on the pipe, athletes will grab just outside hip width and step back a touch. With straight arms, a tight belly, and shoulders back, athletes will pull the bar to tight to their body and hold for a three count. Performing 10 slow and controlled repetitions, allowing them to feel the lats working. The further back they stand, the more tension in the band.

“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-ups

The CrossFit Benchmark workout “Nicole” is traditionally written as Max Kipping Pull-ups. Today, however, we will be looking to accumulate as many quality strict pull-ups as possible in the 20 minute window. When the clock runs out, the score is total strict pull-ups. This is an awesome opportunity for athletes to hold themselves to a strict movement standard and build some strength. In order the get the right stimulus, we are looking for athletes to complete at least 5-6 repetitions each attempt on the pull-up bar. Choosing a variation that allows for this many reps will get athletes the most bang for their buck. Once athletes drop from the pull-up bar or are unable to complete any more reps that meet the standard, they will complete a 400 meter run. The preferred sub for running today is a bike, as the row may negatively affect the pull-ups, although either will work. Numbers in teaching section.

Movement Substitutions
Banded Pull-ups
Ring Rows

j19_team_competition-359.jpg

 

 

 

WODs 7.30.18 - 8.3.18

The 2018 J19 Fitness Team Championship is in the history books. It was a great time of competition and community.  Congratulations to Katrina Chapman, Luke Underwood and Randall Franklin for taking first place.  Over the course of the season I've seen and heard so many accomplishments. Lot's of PRs and first times.  Congratulations to all of you that participated and thank you to everyone that supported. 

Monday 

Warm up

:30 Seconds
Active Spidermans
Front Rack Stretch

Push-up to Down Dog
Wrist Stretch

Active Samson
Squat Hold

Air Squats
Child’s Pose

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

2 High Hang Power Cleans
2 Hang Power Cleans

4 Power Cleans

Establish Front Rack
2 Pausing Front Squats
2 Front Squats

10 Second Dip Hold
3 Push Jerks

1 Empty Barbell Complex (Power Clean + Front Squat + Push Jerk)

Power Clean + Front Squat + Push Jerk
Build to a Heavy Complex

“Wise Men”


AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3: 
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3: 
Macho Man (185/135)

1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks

Athletes will dial in the movements that will be completed in “Wise Men” prior to the conditioning piece by building to a heavy complex. Heavy is relative for the day and focuses on form over load. The weights for the three AMRAPs should be something that athletes could complete at least 21, 15, and 9 push jerks unbroken respectively, as that movement will likely be the limiting factor. With a short time window on each, the weights should allow athletes to keep moving for the majority of the three minutes.

Intermediate

AMRAP 3:
Macho Man (115/75)

Rest 3 Minutes

AMRAP 3: 
Macho Man (135/85)

Rest 3 Minutes

AMRAP 3: 
Macho Man (155/95)

Beginner

AMRAP 3:
Macho Man (45/35)

Rest 3 Minutes

AMRAP 3: 
Macho Man (55/45)

Rest 3 Minutes

AMRAP 3: 
Macho Man (75/55)

Tuesday 

Warm up

:30 Seconds
With Band: 
Banded Lateral Walk
Banded Knuckle Drags
Banded Lateral Walk
Banded Air Squats

Without Band: 
Side Lunge
Active Spidermans
Active Samson
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

PVC Hinge – 1 Minute
This drill will be performed with a PVC pipe in order to give athletes some awareness of what neutral feels like during their hinge pattern on all of today’s movements. Athletes will start by placing the PVC pipes vertically running along the back of the body with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and the lower back throughout the whole hinge pattern. When the back rounds, the neck arches back, or the core becomes disengaged, one part of the PVC will lose contact with the body. Having athletes perform 1 Minute of hinging will give them valuable feedback to transfer over into the workout.

Box Supported Ankle Stretch – :30 Seconds
Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.

10 Small Hops
10 Tall Hops
5 Step-ups (Each Leg) 
3 Shorter Box Jumps
3 Workout Height Box Jumps

Establish Setup Position
5 Deadlifts (Pausing in Setup)

Build to workout weight

“Pumped Up Game Changer”
21-15-9:
Deadlifts (275/185)
Box Jump (30/24)

Simple combination of moderately heavy deadlifts and high box jumps. The weight on the deadlift still should be something that athletes are capable of completing 12+ repetitions when fresh. Within the workout, this should be a weight that athletes can work through small sets with. Having to perform singles likely means the bar is too heavy for what we are looking for. On both movements, let’s try and stretch a bit heavier and a bit higher than athletes are accustomed to.

Intermediate 

“Pumped Up Game Changer”
21-15-9:
Deadlifts (225/145)
Box Jump (24/20)

Beginner

“Pumped Up Game Changer”
21-15-9:
Deadlifts (135/75)
Box step up (24/20)

Wednesday 

Warm up

:30 Seconds

Easy Row
Barbell Good Mornings

Medium Row
Barbell Elbow Rotations

Faster Row
Stiff Legged Deadlifts

Active Spidermans
Pausing Back Squats

Active Samson
Strict Press & Reach

Push-up to Down Dog
Pausing Front Squats

Front Rack Stretch – :45 Seconds
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Squat Hold – :30 Seconds
Assuming the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Movement Prep
10 Scap Pull-ups
5 Kipping Swings
1-3 Strict Pull-ups

2 Rounds: 
1 Strict Pull-up
3 Second Hollow Hold
3 Kipping Pull-ups

Movement Prep
3 Pausing Front Squats
3 Push Press
3 Thrusters

Build to workout weight

“Fire Alarm”
For Time: 
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test

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

The Bergeron Beep Test by itself if prescribed as 7 Thrusters, 7 Pull-ups, and 7 Burpees on the minute for as long as possible. Today in Fire Alarm, we’ll be completing 9 rounds total of the Beep Test. Over those 9 rounds, we are looking for athletes to choose a light weight that they are confident completing unbroken and a pull-up variation that allows them to finish in 1-2 sets per round. Regular burpees to finish out each round, just requiring a clap overhead at the completion of the movement. There are two total rows today. If short on rowers, stagger heats by 4 minutes to avoid a traffic jam at the machines.

Movement Substitutions for intermediate and beginner
Reduce Reps
Banded Pull-ups
Ring Rows
Jumping Pull-ups

Thursday

Warm up

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

“Family Feud”
AMRAP 25:
30 Meter Tire Flip
100 Meter Sand Bag Run (50/35) 
200 Meter Run

Class Divides Into Even Teams

The class will be split into two teams for the waterfall style AMRAP. Each team will be given two tires (one of each weight) and a variety of Sand Bags. The workout begins with an athlete on each tire. The two athletes on each team will complete their tire flips. Immediately following the tire, they will pick up the Wreck Bag for their 100 Meter Run. After the 100 Meter Wreck Bag run, they will drop the bag and go right into a 200 Meter Run. Once a station opens up or a bag becomes available, the next two athletes can begin. It is ok for athletes to lap other athletes, there is no specific order that has to be maintained. Individuals will count their rounds following the 200 meter run, with total rounds per team at the end of the 25 minutes being the score. The Sand Bag should be something that athletes can move with consistently in order to keep things moving forward. If unequipped with tires, complete a 50 foot walking lunge with no weight. If unequipped with Sand Bags, complete a weighed run of some kind.

Friday

Warm up

Shuttle Run + Active Stretching
Alternating Between :20 Seconds Light Shuttle Run & :20 Active Stretching

Quad Stretch
Knee to Chest
Soldier Kicks
Walking Samson + Air Squat
Walking Spidermans
Walkouts
Side Shuffle
High Knees
Butt Kickers

Annie and her bike

50-40-30-20-10

Double unders

Sit ups

Bike or Row 20 Calories between each round

Intermediate

Start at 40

Beginner

Start at 30

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WODs 7.23.18 - 7.27.18 - Team Championship Final 7.28.18 - 9:00 AM - 12:00 PM

We are very excited to get everyone together in Alabaster this Saturday. There will be a food truck onsite at 11:30. Plan to hang out and eat. The team championship has brought about many PRs and much comradery. Congratulations to everyone that participated and thank you to everyone that helped and cheered. 

If you know people that would benefit from our program, tell them about the upcoming intro/beginner classes. Anyone can participate in these classes. Hoover 8/6 Jasper and Alabaster 8/7.  

Monday

Warm up

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Dumbbell Ankle Stretch – :30 Seconds Each Side
Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Squat Hold – 1 Minute
Using the medicine ball to assist the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

“Foul Ball”
3 Rounds:
800 Meter Run
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches (50/35)

In this longer triplet, looking for athletes to choose a medicine ball and dumbbell weight that they are capable of holding on for 25+ repetitions unbroken when fresh. Within the workout today, athletes will find the right stimulus by completing each movement in 1-3 sets. If the weights were chosen correctly, rounds should take no more than 9-10 minutes each, making this a 30 minute workout at the maximum. If unable to run, complete one of the following:

50/35 Calorie Assault Bike
80/55 Calorie Schwinn Bike
1000/800 Meter Row

Intermediate

3 Rounds:
800 Meter Run
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches (40/25)

Beginner

2 Rounds:
400 Meter Run
20 Wallballs (20/14)
20 Alternating Dumbbell Snatches (20/10)

Tuesday

Warm up

:30 Seconds
Easy Row
Push-up to Down Dog

Medium Row
Active Spidermans

Faster Row
Active Samson + Air Squat

Wrist Stretch – :45 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Dumbbell Ankle Stretch – :30 Seconds Each Side
Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

“Catch Fire”
3 Rounds For Time:
1,000 Meter Row
200 Meter Farmers Carry (50’s/35’s)
100′ Walking Lunge

The big movement in this triplet workout is the farmers carry. The are to be performed with dumbbells or kettlebells that athletes are capable of performing the 200 meters unbroken when fresh. Within the workout, looking to get these done in 1-2 sets. The 100 foot walking lunges are performed unloaded. If short on rowers, stagger athletes by 4 minutes.

Intermediate

3 Rounds For Time:
1,000 Meter Row
200 Meter Farmers Carry (40’s/25’s)
100′ Walking Lunge

Beginner

2 Rounds For Time:
500 Meter Row
200 Meter Farmers Carry (25’s/15’s)
100′ Walking Lunge

Wednesday

Warm up

 

:45 Seconds
Push-up to Down Dog
Front Rack Stretch

Active Spidermans
Wrist Stretch

Active Samson + Air Squat
Child’s Pose

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Establish Clean Receiving Position & Hold for 10 Seconds
1 High Hang Power Clean
2 Hang Power Cleans
3 Power Cleans

Establish Jerk Receiving Position & Hold for 10 Seconds
2 Push Jerks
2 Clean and Jerks

Build to all three weights, performing at least 3 repetitions of each movement. Build up from thruster, to snatch, to clean and jerk. Clean and Jerk weight on for practice round.

Establish Receiving Position
1 High Hang Power Snatch
2 Hang Power Snatches
3 Power Snatches

3 Front Squats
3 Push Press
3 Thrusters

“Limitless”
Teams of 3:
AMRAP 7: 
100/70 Calorie Assault Bike
Max Clean and Jerks (135/95)  115/75 45/35

Rest 3 Minutes

AMRAP 6:
80/60 Calorie Assault Bike
Max Power Snatches (115/80) 95/65 45/35

Rest 3 Minutes

AMRAP 5:
60/40 Calorie Assault Bike
Max Thrusters (95/65) 75/55 45/35

Three teammates and three AMRAPs today. Starting longer and heavier, progressing to shorter and lighter. All weights today should be loads that athletes could complete between 15-20 repetitions unbroken when fresh. One barbell per team. For teams planning on using different weights, it is ok to have multiple barbells on the floor. If unable to use an Assault Bike, complete one of the following:

150/100 Calorie Schwinn Bike
120/80 Calorie Schwinn Bike
90/60 Calorie Schwinn Bike

100/70 Calorie Row
80/60 Calorie Row
60/40 Calorie Row

15 100 Meter Sprints (5 Each) 
12 100 Meter Sprints (4 Each) 
9 100 Meter Sprints (3 Each)

Thursday 

Warm up

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Couch Stretch – 1 Minute Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Child’s Pose – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

“Cement Mixer”
On the 3:00 x 7 Rounds: 
400 Meter Run
12 Toes to Bar

“Cement Mixer” is a workout that we repeat a few times a year. It is similar in format to yesterdays 3-minute intervals. However, today the score is the slowest of the 7 rounds. We are looking for the toes to bar to be completed in 2 sets maximum on each round. The number or variation can be adjusted to accomplish this. If unable to run, complete one of the following:

500/400 Meter Row
25/18 Calorie Assault Bike
40/28 Calorie Schwinn Bike

Intermediate

On the 3:00 x 7 Rounds: 
400 Meter Run
12 Toes to Bar or K2E or Knee tucks

Beginner

On the 3:00 x 7 Rounds: 
200 Meter Run
12 Sit ups

Friday

Warm up

 

:30 Seconds
Medicine Ball Foot Taps
Push-up to Down Dog

Medicine Ball Deadlifts
Active Spidermans

Squat to Medicine Ball
Active Samson

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Squat Hold – 1 Minute
Using the medicine ball to assist the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Medicine Ball Ankle Stretch – :30 Seconds Each Side
Stepping out into a lunge, place the medicine ball on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

5 Air Squats
5 Air Squat Jumps

5 Medicine Ball Squats
5 Medicine Ball Squat Jumps

5 Empty Bar Deadlifts

Grab Light Weight: 
Setup Routine
3 Deadlifts

Grab Slightly Heavier Weight: 
Setup Routine
3 Deadlifts

“Deadpool”
On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
14 Medicine Ball Squat Jumps (30/20)
7-6-5-4-3-2-1 Deadlifts

Athletes will begin each of the 7 rounds on a 3-minute intervals. Rounds begin on the 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, and 18:00. Scores today are deadlift weights used. Athletes have the option to climb in weight across the rounds or stay at a challenging weight throughout. Round 1 is 7 deadlifts, round 2 is 6 deadlifts and so on. These should all be loads that are challenging, but unbroken. If unequipped with 30# medicine balls, complete 21 repetitions with a (20/14) medicine ball.

Intermediate 

“Deadpool”
On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
14 Medicine Ball Squat Jumps (20/14)
7-6-5-4-3-2-1 Deadlifts

Beginner

“Deadpool”
On the 3:00 x 7 Rounds (21 Minutes):
15 AbMat Sit-Ups
14 Squats
7-6-5-4-3-2-1 Deadlifts

IMG_4643.jpg

 

 

 

 

WODs 7.16.18 - 7.20.18 - Growth

Almost eight years ago J19 Fitness was just an idea and a dream. Staci and I were in a hard place but J19 came along and gave us common ground.  The mission of J19 Fitness is to help people be strong and courageous and not to fear. To love people. To create community. To be a safe place to go. To inspire people to forge ahead in life and to never give up no matter what.  We are thankful for the growth of the gym, but with growth there are challenges. Thank you for embracing change and supporting us over the years to see the idea and the dream grow. We have lot's of room to get better and our goal is to do that. Peace, KO

If you are participating in the finals for the team challenge please click here and enter your info. This will become our final roster. 

Monday

Warm up 

:30 Seconds

Jumping Jacks
Push-up to Down Dog

Easy Single Unders
Active Spidermans

Higher Single Unders
Active Samson + Air Squat

Modified Barbell Warmup

5 Stiff-Legged Deadlifts
5 Front Squats
5 Reverse Lunges (Each Leg) 
5 Strict Press
5 Elbow Rotations
5 Back Squats

Banded Walks

A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for another 10 steps in each direction and 10 squats.

Back Squat

5 Sets of 3

Front Rack Reverse Lunge

3 Sets of 12

“Sore Subject”

Alternating Tabata x 8 Minutes:
Back Squat (45/35) Beginner body weight only
Double Unders - Beginner singles

Athletes will work through two different barbell movements before completing a simple, yet effective Tabata cash-out. On the back squat and the front rack lunges, athletes have the option to either build to something heavy across their sets or stay at a challenging weight throughout. For the front rack reverse lunges, athletes will complete six repetitions per leg, taking the bar out of a rack. During the metcon, the empty barbells will come from the floor. With short time domains, the weight and rope variation should be something that athletes are confident they can move for the majority of each twenty second interval without stopping. The format goes as follows:

8 Rounds: 
:20 Seconds Back Squats
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

Tuesday 

Warm up

1 Minute

Easy Row
Active Spidermans

:45 Seconds

Medium Row
Push-up to Down Dog

:30 Seconds

Faster Row
Active Samson

1 Round

7 Russian Kettlebell Swings (Lighter Weight) 
7 AbMat Sit-ups
7 Calorie Row

Build to workout weight

1 Round

7 Russian Kettlebell Swings
7 AbMat Sit-ups
7 Calorie Row

“Crunch Time”

4 Rounds For Time:
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30/21 Calorie Row

The big movement in this triplet is the Russian Kettlebell Swings. With the reduced range of motion, looking for athletes to push a little outside their normal comfort zone, picking a heavier weight, but one that they could still swing for 20+ repetitions unbroken when fresh.

Intermediate 

4 Rounds For Time:
30 Russian Kettlebell Swings (53/35)
30 AbMat Sit-ups
30/21 Calorie Row

Beginner

3 Rounds For Time:
20 Russian Kettlebell Swings (35/18)
20 AbMat Sit-ups
20/15 Calorie Row

Wednesday

Warm up

:30 Seconds

Active Spidermans
PVC Pass Throughs

Active Samson
PVC Around the World

Air Squats
PVC Pass Throughs (More Narrow)

Push-up to Down Dog
PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Front Squats

1 Round

With empty barbell: 
10 Overhead Squats
100 Meter Run
10 Thrusters

Build to workout weight

1 Round

5 Overhead Squats
100 Meter Run
5 Thrusters

“Turtle Club”

For Time: 
21 Overhead Squats (95/65) 
200 Meter Run
21 Thrusters (95/65) 
200 Meter Run
15 Overhead Squats (95/65) 
200 Meter Run
15 Thrusters (95/65) 
200 Meter Run
9 Overhead Squats (95/65) 
200 Meter Run
9 Thrusters (95/65) 
200 Meter Run

Two movements, one barbell. Athletes will pick one barbell weight based on which one is their limiting factor. The barbell should be light, something that athletes could complete 21+ repetitions of each movement unbroken when fresh. If overhead squat is limited by mobility and not loading, it is ok to go significantly down in weight to practice positioning and maintain a regular weight for the thrusters. If unable to run, complete one of the following:

200/150 Meter Row
14/10 Calorie Assault Bike
20/14 Calorie Schwinn Bike

Intermediate

For Time: 
21 Overhead Squats (75/45) 
200 Meter Run
21 Thrusters (75/45) 
200 Meter Run
15 Overhead Squats (75/45) 
200 Meter Run
15 Thrusters (75/45) 
200 Meter Run
9 Overhead Squats (75/45) 
200 Meter Run
9 Thrusters (75/45) 
200 Meter Run

Beginner

For Time: 

15 Overhead Squats (PVC) 
200 Meter Run
15 Thrusters (45/35) 
200 Meter Run
9 Overhead Squats (PVC) 
200 Meter Run
9 Thrusters (45/35) 
200 Meter Run

Thursday

Warm up

:30 Seconds

Easy Row
Active Spidermans

Medium Row
Push-up to Down Dog

Fast Row
Active Samson

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Front Rack Stretch – :30 Seconds

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Pigeon Pose – :30 Seconds Each Leg

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Chest Stretch – :30 Seconds Each Side

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

1 Round

5 Calorie Row
5 Power Cleans
5 Burpee Box Jump Overs

“Doce”

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

rest 4 minutes

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

rest 4 minutes

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

Bringing the intensity with an quick interval work today. Looking for all athletes to get to the burpee box jump overs on each round. We can adjust weights or reps as necessary to accomplish that. If athletes finish the burpee box jump overs, they will head back to the rower. The weights on the barbell get lighter each round. These should be weights that athletes could complete at least 15, 20, and 25 reps unbroken respectively. Stagger athletes on opposite four minute windows if short on rowers.

Intermediate

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/75)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

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

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (75/55)
15 Burpee Box Jump Overs (24/20)

Beginner

AMRAP 4:
17/14 Calorie Row
21 Power Cleans (45/35)
15 Burpee Box step Overs (20 or plates)

rest 4 minutes

AMRAP 4:
17/14 Calorie Row
21 Power Cleans (45/35)
15 Burpee Box Jump Overs (20 or plates)

rest 4 minutes

AMRAP 4:
17/14 Calorie Row
21 Power Cleans (45/35)
15 Burpee Box Jump Overs (20 or plates)

Friday

Warm up

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Child’s Pose – :45 Seconds

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Dumbbell Ankle Stretch – :30 Seconds Each Side

Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

1 Round

1 Rope Climb or 5 Pull Ups
3 Dumbbell Push Press (Light Weight) 
50 Meter Wreck Bag Run

Build to workout weight

1 Round

1 Rope Climb or 5 Pull ups
3 Dumbbell Push Press
50 Meter Wreck Bag Run

“Impressed”

AMRAP 15:
1 Rope Climb or 8 Pull ups if no rope to climb
12 Double Dumbbell Push Press (50/35)
1 Rope Climb
100 Meter Wreck Bag Run (50/35)

Today’s workout presents athletes with a variety of odd objects to throw around. The weight on the dumbbells should be something that athletes could complete 21+ repetitions unbroken when fresh. The Wreck Bag weight should allow athletes to run for every 100 meter run today. If unequipped with Wreck Bags, completed a run with another weighted object. If unable to run, complete one of the following:

Intermediate

AMRAP 15:
1 Rope Climb or 5 Pull ups or ring rows if no rope to climb
12 Double Dumbbell Push Press (50/35)
1 Rope Climb
100 Meter Wreck Bag Run (50/35)

Heavy 50 Meter Weighted Walk
10/7 Calorie Assault Bike (No Arms)

Beginner

AMRAP 15:
10 Ring rows
12 Push Press (45/35)
10 Ring Rows
100 Meter Run 

 

growthorsafety.jpg

WODs 7.9.18 - 7.13.18 - Team Championship Final Changed to July 28th

Due to several scheduling conflicts the final for the team championship has been moved to July 28th. The event will go from 9:00 AM until 12:00 PM at the Alabaster location. I hope that works better. 

Orders for look better naked shirts will go out this Friday. Click here to submit your order

There's a BOA in Atlanta on August 18th. If anyone would like to judge or compete please let me know. I can get you big discounts for teams. 

BOA Birmingham will be October 27. Would love to have as many J19 teams as possible. Be thinking about it. 

Congratulations to our athletes at the Jasper location for kicking butt in a comp this Saturday! Bubba Cagle, Jason Kelly, Chad Waldrop, Jonathan Holliday, Lindsay Kelly and Kayse Brown. 

Monday

Warm up

1 Minute

Easy Row
Easy Bike
Active Spidermans

:45 Seconds

Medium Row
Medium Bike
Active Samson

:30 Seconds

Faster Row
Faster Bike
Push-up to Down Dog

Mobility

Pigeon Pose on Box – 1 Minute Each Leg

Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.

Ankle Stretch on Box – 1 Minute Each Leg

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Child’s Pose on Box – 1 Minute

With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

“Button Down”

3 Rounds:
3 Minute Calorie Row
2 Minute Burpee Box Jump Overs (24/20)
1 Minute Calorie Bike

Rest 2 Minutes Between Rounds

Athletes will work for six minutes straight, completing three separate movements, before resting for two minutes. A running count of calories and repetitions can be written up on a whiteboard following each round. Score for today is total reps after the three rounds are complete. If unable to bike, complete 10 Meter Shuttle Runs, counting each touch at 10 Meters as a rep. Burpee box jumps can be completed facing the box or lateral to the box, athletes choice. If equipment is an issue stagger the start. 

Beginner

2 Rounds:
3 Minute Calorie Row
2 Minute Burpee Box step Overs (24/20)
1 Minute Calorie Bike

Rest 2 Minutes Between Rounds

Tuesday

Warm up

:30 Seconds

Knuckle Drags
Push-up to Down Dog
Front Rack Stretch

Side Lunge
Active Spidermans
Squat Hold

Active Samson
Air Squats
Chest Stretch

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Movement Prep

Establish Set-up
5 Deadlifts

3 Hang Power Cleans
3 Pausing Front Squats , 3 Hang Squat Cleans

Movement Prep

PVC Points of Performance
5 Empty Barbell Bench Press

Build to workout weights

“Last Call”

Teams of 3
AMRAP 7:
50 Bench Press (135/95) 
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

rest 3 minutes

50 Hang Squat Cleans (115/80) 
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

rest 3 minutes

50 Deadlifts (185/135) 
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Three movements, three teammates, and three AMRAPs. Within a 7-minute window, athletes will work through 50 reps at a light weight before moving to 50 reps a slightly heavier weight, and finally as many reps as possible at a moderately heavy weight. The score for each round is the total reps completed at the final bar. One athlete works at a time, breaking up reps as they see fit. Teams will use one bar, switching out the weight after the first two sets of 50 reps. If athletes within a team are using separate weights, it is ok to have multiple bars or to change out weights as needed. On each movement, athletes should be able to complete 21+, 15+, and 12+ repetitions unbroken respectively. The three minutes between each AMRAP is utilize to rest and reset bars and weights.

Intermediate

Teams of 3
AMRAP 7:
50 Bench Press (115/75) 
50 Bench Press (135/85)
AMRAP Bench Press (155/105)

rest 3 minutes

50 Hang Squat Cleans (95/60) 
50 Hang Squat Cleans (115/75)
AMRAP Hang Squat Cleans (135/95)

rest 3 minutes

50 Deadlifts (155/115) 
50 Deadlifts (205/135)
AMRAP Deadlifts (255/165)

Beginner

Teams of 3
AMRAP 7:
50 Bench Press (45/35) 
50 Bench Press (65/55)
AMRAP Bench Press (85/65)

rest 3 minutes

50 Hang Squat Cleans (45/35) 
50 Hang Squat Cleans (65/45)
AMRAP Hang Squat Cleans (75/55)

rest 3 minutes

50 Deadlifts (65/35) 
50 Deadlifts (85/45)
AMRAP Deadlifts (95/65)

Wednesday

Warm up

:30 Seconds

Easy Bike
Active Spidermans

Medium Bike
Active Spidermans

Faster Bike
Active Samson

Kettlebell Game

Every athlete in class will take a kettlebell out and place it in the middle of the floor. Divide the class into two teams, one on either side of the kettlebell. From a plank position, athletes on either side of the bells will make their way down the line, touching the handle of each kettlebell with both hands. Whoever gets their whole team through first is the winner. You can play just one way down, down and back, or both. Play 2-3 rounds.

Mobility

Pigeon Pose – :30 Seconds Each Leg

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Child’s Pose on Kettlebell – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

“Parks and Wreck”

Teams of 2, AMRAP 20:
50/35 Calorie Schwinn Bike
50 Kettlebell Swings (70/53) modify weight accordingly for intermediate and beginner
50/35 Calorie Schwinn Bike
200 Meter Sand Bag Run (50/35) modify weight accordingly for intermediate and beginner

Teams will work together to complete as much work as possible in twenty minutes, breaking up repetitions and meters as they see fit. The weight on the kettlebell should be a load that they could swing for 20+ repetitions when fresh. The weight athletes choose for the Sand Bag should be something that they can run at a fast pace with each time they get it on their back. If unequipped with Sand Bags, complete a weighted run of some kind. One bag is carried between the two partners, who are both running together. If using different weight for the runs, have both athletes run 50 meters out and back, with the other weight readily accessible at the door for the other athlete to pick up for their 100 meter leg. If using different weights for the kettlebell, teams can have multiple bells on the floor. If unequipped with Schwinn Bikes, complete one of the following:

35/25 Calorie Assault Bike
35/25 Calorie Row

Bike for Teams of 1 Guy, 1 Girl: 42 Calories

Thursday

Warm Up

1 Minute

Easy Row
Active Spidermans

:45 Seconds

Medium Row
Active Samson

:30 Seconds

Faster Row
Push-up to Down Dog

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Warrior Squats – 1 Minute

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

PVC Overhead Squats – :30 Seconds

With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.

Overhead Squat

Build to a Heavy Set of 3

“Dilly Dilly”

AMRAP 12:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row

Athletes will build to a heavy triple overhead squat from the rack to start things out. Heavy is relative for the day, and should be a weight that athletes can safely support overhead. In “Dilly Dilly”, athletes are choosing a weight that they could complete for 15+ unbroken overhead squat repetitions when fresh. This is to be completed with one barbell, with all reps taken from the floor. If you have more people than rowers, stagger by 1 minute, with no one owning a rower. If there is an open machine, any athlete is free to hop on.

Intermediate

AMRAP 12:
2 Power Snatches (115/75)
4 Overhead Squats (115/75)
16/12 Calorie Row

Beginner

AMRAP 12:
2 Power Snatches (45/35)
4 Overhead Squats (PVC)
16/12 Calorie Row

Friday

Warm up

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Front Rack Stretch – :45 Seconds

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :45 Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

“Daniel”

For Time: 
50 Pull-ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-ups

Dedicated to Army Sgt. 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.  

In this demanding Hero Workout, looking for athletes to choose a weight on the barbell that they would use in “Fran”. This is something that they could complete 21+ repetitions unbroken when fresh. Within the workout, this should ideally be completed in 1-3 sets. If 100 total pull-ups is a lot of volume for athletes, the first option would be to bring each set down to 35 repetitions, or 70 total. To get the intended stimulus, athletes should be able to string together sets of 5-10 each time they hop up. If unable to run, complete one of the following:

For 400 Meter Runs: 
500/400 Meter Row
40/28 Calorie Schwinn Bike
28/20 Calorie Assault Bike

For 800 Meter Runs: 
1000/800 Meter Row
80/56 Calorie Schwinn Bike
56/40 Calorie Assault Bike

Intermediate

For Time: 
30 Pull-ups
400 Meter Run
21 Thrusters (75/55)
800 Meter Run
21 Thrusters (75/55)
400 Meter Run
30 Pull-ups

Beginner

For Time: 
30 Ring Rows
200 Meter Run
21 Thrusters (45/35)
400 Meter Run
21 Thrusters (45/35)
200 Meter Run
30 Ring Rows

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WOD 7.4.18 - 9:00 AM Only - All are welcome. Happy 4th!

I love America. I say that without even thinking about it. My Dad was a Marine and so was I. I think that has something to do with it. That could also mean we're both a little cray cray. I believe that if you work hard you can live a great life in America. Not everyone is here for the same reason but we are all here for a reason. Helping each other along the way.  I am thankful for our community and the many Americans that have sacrificed in great ways to keep us free. Happy Fourth! Kelly

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

There will be tons of modifications and teams formed. 

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WODs 7.2.18 - 7.6.18 - Special Hours This week

Happy 4th of July week everyone! There will be a special schedule this week. 

Monday - Regular hours

Tuesday - Morning Regular - 4:30 only afternoon

Wednesday - 9:00 AM Only

Thursday - 9:00 AM Only

Friday - Regular Hours

All team championship workouts have been released. You have until July 20th to have all completed. The final event will be at Alabaster July 21st.  To enter scores click here

To order a Look Better Naked T-shirt Click here

Monday

Warm up

:30 Seconds

Easy Row
Easy Bike
Active Spidermans

Medium Row
Medium Bike
Active Samson

Faster Row
Faster Bike
Push-up to Down Dog

Then

For Time:
2000 Meter Row
120 Calorie Schwinn Bike
1 Mile Run

As written, the meters and calories are the same for men and women. If these numbers are large for some athletes, work with them to find distances that allow them to complete this workout in 35 minutes or less. If unable to Schwinn Bike, complete a 90 Calorie Assault Bike. If unable to run, the following workouts are options:

Option A:

2000 Meter Row
120 Calorie Schwinn Bike
1000 Meter Row
60 Calorie Schwinn Bike

Option B:

2000 Meter Row
120 Calorie Schwinn Bike
2000 Meter Row

Beginner complete half

Tuesday - Morning and 4:30 PM Only

Warm up

:30 Seconds

Active Spidermans
Air Squats
PVC Passthroughs

Walkouts
Cossack Squats 
PVC Around the World

Push-up to Down Dog
Active Samson
PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

Ankle Stretch – :30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Warrior Squats – 1 Minute

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

Squat Snatch

Heavy Single

“Over and Out”

For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

Two part workout today, building to a heavy single squat snatch to start out. For athletes with no goals of competing in the sport of CrossFit, these squat snatches, as well as the ones in the metcon, will be completed as power snatches. Weight on the barbell in “Over and Out” should be something that athletes could complete in 1-2 sets if they had to. One weight on the bar today. The limiting factor will most likely be the squat snatches, so our weight will be determined by capacity at that movement. Burpees are lateral over the bar, with no need to stand to full extension before jumping over.

Intermediate

For Time:
20 Power Snatches (75/45)
20 Lateral Barbell Burpees
20 Overhead Squats (75/45)
20 Lateral Barbell Burpees
20 Squat Snatches (75/45)

Beginner

For Time:
20 alternating Dumbbell Snatches (35/18)
20 Lateral Barbell Burpees
20 Dumbbell Front Squats (35/18)
20 Lateral Barbell Burpees
20 DB Lunges (35/18)

Wednesday - HERO WOD. Lot's of scaling will be available. 9:00 AM ONLY - Hoover and Alabaster will meet in Hoover. Jasper is invited as always. 

Thursday - 9:00 AM ONLY

Warm up

1 Minute

Easy Bike
Active Spidermans

:45 Seconds

Medium Bike
Active Samson

:30 Seconds

Faster Bike
Push-up to Down Dog

Dumbbell or KB Warmup

Completed with light dumbbells

5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Pigeon Pose – 1 Minute Each Leg

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Couch Stretch – 1 Minute Each Leg 

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

“Pump It Up”

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

100 Calorie Schwinn Bike 80 Assault

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

The priority in “Pump It Up” is more on quality of movement than on speed. If the quality is there, athletes can then add speed. Athlete’s choice on loading today. The dumbbells should be unbroken, but challenging. Ok to have different weights for the two different movements. If unable to bike today, complete a 1000 Meter Run or Row.

Friday - Regular Schedule

Three Legged Race

Split class into two teams and set-up cones 50 feet apart from each other. Each team will be grouped into pairs, with the pairs inside legs attached with bands, tape, or another object that does the trick. Teams will complete three rounds (listed below) as fast as they can. The first team to have all pairs complete the three rounds is the winner.

Round 1: 
50ft. Run Down
5 Partner Air Squats
50ft. Run Back

Round 2: 
50ft. Hop Down
3 Partner Burpees
50ft. Hop Back

Round 3: 
50ft. Run Down
5 Partner Push-ups
50ft. Run Back

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Then

1. Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 90%
3 Reps @ 80%
1 Rep @ 95%
Rest as needed between sets.

Then

“Jack Squat”

21-15-9:
Front Squat (135/95)
Kettlebell Swings (70/53)
400 Meter Run

In a workout that has a very familiar rep scheme, looking for athletes to go with a moderately heavy load for both the barbell and kettlebell. These should be weight that athletes should swing for 21+ reps unbroken when fresh, although they will likely break several times within the workout. There are three total 400 meter runs, completed after every set of kettlebell swings. The workout will start and end at the barbell station. If unable to run, complete one of the following:

500/400 Meter Row
40/28 Calorie Schwinn Bike
28/20 Calorie Assault Bike

Intermediate

21-15-9:
Front Squat (115/75)
Kettlebell Swings (53/35)
400 Meter Run

Beginner

21-15-9:
Front Squat (75/45)
Kettlebell Swings (35/18)
200 Meter Run

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WODs 6.25.18 - 6.29.18

From the requests of many members we are releasing the first Look Better Naked T-shirt and Tank. The type of shirt will be the same as the Team Championship tank and t-shirt. The back of the shirt is still under design. 

Look Better Naked
22.00
Quantity:
Add to Cart

 

Monday

Warm up

:30 Seconds

Jumping Jacks
Push-up to Down Dog

Quick Single Unders
Active Spidermans

High Single Unders
Alternating Bird Dogs

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility

PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Hinge – 1 Minute

This drill will be performed with a PVC pipe in order to give athletes some awareness of what neutral feels like during their hinge pattern on all of today’s movements. Athletes will start by placing the PVC pipes vertically running along the back of the body with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and the lower back throughout the whole hinge pattern. When the back rounds, the neck arches back, or the core becomes disengaged, one part of the PVC will lose contact with the body. Having athletes perform 1 Minute of hinging will give them valuable feedback to transfer over into the workout.

Deadlift

Build to a Heavy Single

“Detention”

AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

Today starts off with athletes building to a heavy single deadlift. Not only is this a chance for athletes to pull some heavy weight off the ground, but it is also a great opportunity for coaches to spend time on the floor seeing and correcting in a more controlled setting than during a metcon. This “heavy” single should be relative for the day, with athletes stopping at the point of form breakdown.

The load on the deadlift within “Detention” should be something that athletes could complete 21+ repetitions unbroken when fresh. If athletes can complete 10+ strict Handstand Push-ups in a row, keeping the repetitions at 6 for the workout will be appropriate. If this number is under 10, dropping the reps to 3 will allow them to get the stimulus we are looking for, which is something they can get done in 1-2 sets.

Intermediate

AMRAP 12:
6 Strict Handstand Push-ups, 6 Handstand Hold 10 sec plus negative
9 Deadlifts (205/135)
30 Double Unders or 90 Singles

Beginner

AMRAP 12:
6 A Frames
9 Deadlifts (95/65)
30 Single Unders

Tuesday

Warm up

2 Min Bike, Row, Ski, Run

With KB or DB Light Weight

10 Single Arm Presses each side

Hold with both hands core tight 10 times around the head each way

10 Goblet squats with one second pause at the bottom. 

With a partner hanging from the bar. Place hands on thoracic spine area push hanging athlete forward and hold for ten seconds. Alternate three times. 

Pigeon stretch on each leg 30 seconds. 

3 rounds alternate for 10 seconds each. Hold top of ring dip and then bottom. 

21-18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats

Men: 115 lb.
Women: 75 lb.

Scaling
Reduce the reps and load so you can keep moving with limited breaks.

Intermediate Option
18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats

Men: 95 lb.
Women: 65 lb.

Beginner Option
15-12-9-6-3 reps for time of:
Jumping ring dips
Overhead squats

Men: 45 lb.
Women: 35 lb.

Wednesday

Warm up

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

“Team Tosh Sprints”

Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

In this sprint style workout, partners will alternate running a variety of distances, completing one full distance before moving to the next. For example Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs 400 meters, Partner 2 runs 400 meters, Partner 1 runs 600 meters, partner 2 runs 600 meters. That is one round. Athletes will complete a total of three rounds. If athletes are unable to run, complete the same distances on a rower.

Beginners will do two total rounds. Can be walk run. 

Thursday 

Warm up - Coaches choice.

Event 5 2018 J19 Team Championship

Teams of 2.

How far can you get in 30 minutes? Every round goes up by one rep. Split work any way. Score is total reps. 

Double unders - Attempts do not count

Toes 2 Bar

Burpees - Chest and hips to deck and completely stand up.

HSPU - 1 abmat is permitted. Head must touch the mat and elbows must be fully extended. 

Box overs 20/24

Beginner 20 MIns

Single Unders

Sit ups

Burpees

Push press 45/35

Box step overs

Friday

Warm up

:30 Seconds 

Easy Row
Push-up to Down Dog

Medium Row
Active Spidermans

Fast Row
Active Samson

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press and Stretch
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility

Front Rack Stretch – 1 Minute 

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

“Captain Crunch”

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

rest 4 minutes

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

rest 4 minutes

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

In this short interval variation of the hero workout “DT”, we are looking to find weights on the barbell that athletes could cycle 25+, 20+, and 15+ unbroken push jerks respectively. In each AMRAP, all the rounds on the barbell will be completed before moving to the rower for max calories. Run two heats if necessary, with second heat starting during the four minutes of rest for the first group. Score today is calories on the rower for each round.

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WODs 6.18.18 - 6.22.18 - Happy Fathers Day!

Happy Fathers day to all the Dad's!  It's not easy task being a dad. Definitely harder than any workout that you will do. If your a dad and you are struggling your not alone. Don't be afraid to talk with someone at J19. 

"A dad is someone who wants to catch you before you fall but instead picks you up, brushes you off, and lets you try again."

Congratulations to Amanda Peterson, Katrina Chapman, Tyler Bryan, Patrick Saik, Luke Underwood and Joseph Lide for competing at The Battle For Blood this past Saturday! Great job yall!

Team championship final will either be July 7th or July 20th in Alabaster. In order to participate you must complete all workouts. The format will include all athletes that participated and completed all workouts. It's going to be fun times. All are encourage to come cheer! 

Monday

Warm up

Rowing 500 Meters

:30 Seconds

Knuckle Drags
Push-up to Down Dog
Active Samson
Active Spidermans
Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility

Front Rack Stretch – :45 Seconds

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :45 Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

Child’s Pose – :45 Seconds

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Build to a heavy Push Press. If you miss do not try again. 

Then

“Nose Bleed”

AMRAP 15:
27/21 Calorie Row
21 Deadlifts (135/95)
15 Burpees
9 Push Press (135/95)

Athletes will choose one weight for the barbell, with the push press being the deciding factor. The deadlift bar is intended to be very light, something athletes could complete 35+ repetitions unbroken when fresh, while the push press will be on the moderate side of heavy. This should be a weight that athletes could complete 15+ unbroken repetitions when fresh, ideally taking no more than one break per round during the workout. If short on rower, stagger heats by 2-3 minutes.

Intermediate

AMRAP 15:
27/21 Calorie Row
21 Deadlifts (115/75)
15 Burpees
9 Push Press (115/75)

Beginner

AMRAP 10:
20/15 Calorie Row, bike ,Ski
10 Deadlifts (65/35) 15LB bar with 10s for the 35
5 Burpees
9 Push Press (65/35)

Tuesday

Warm up

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility

Squat Hold – 1 Minute

Using a post for support, assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.

Banded Walks

A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for another 10 steps in each direction and 10 squats.

Build to a heavy set of three back squat.  or Team Championship Event #4 

Event 4. Get a total body weight of the team. Split the weight however between partners and perform max reps back squats. Example athlete 1 is #150 and athlete 2 is #250. That would be a total of #400.  One athlete could #200 and the other as well. This workout does not have to be performed together. 

Enter scores - See scores

Then

“Instep Inferno”

4 Rounds:
400 Meter Run
50 Air Squats

Athletes will begin to a relatively heavy set of three for the day on back squats first, with good technique being a requirement to build in weight. A simple couplet or running and air squats follows the weightlifting piece. If 1 mile of running and 200 air squats is quite a bit of volume for athletes, we can think about brining down either the number or rounds or total repetitions to help maintain intensity. If athletes are unable to run, complete one of the following:

500/400 Meter Row
40/28 Calorie Schwinn Bike
28/20 Calorie Assault Bike

Wednesday

Warm up

:30 Seconds

Easy Row
Easy Bike
Active Spidermans

Medium Row
Medium Bike
Active Samson

Faster Row
Faster Bike
Push-up to Down Dog

”John Deere”

For Time: 
21-15-9
Row Calories
Schwinn Bike Calories

200 Meter Farmers Carry (53/35)

21-15-9
Row Calories
Schwinn Bike Calories

200 Meter Farmers Carry (53/35)

21-15-9
Row Calories
Schwinn Bike Calories

In between three rounds of row and bike calories, athletes will carry a pair of kettlebells by their sides for 200 meters. This should be a weight that they could complete the 200 meters broken when fresh. Within the workout, taking 2-3 short breaks is appropriate. Women will complete 15-12-9 for calories on both machines. Stagger by 5-7 minutes if short on equipment. If unable to Schwinn Bike, complete one of the following:

15-10-5 Assault Bike (Women: 9-7-5) 
21-15-9 10 Meter Shuttle Runs

Reduce weight for intermediate and beginner. 

Thursday

Warm up

:30 Seconds

Jumping Jacks
Push-up to Down Dog

Easy Single Unders
Active Spidermans

Higher Single Unders
Active Samson

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

Mobility

PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Ankle Stretch – :30 Seconds Each Leg

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

PVC Overhead Squats – :30 Seconds

With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.

3-Position Power Snatch

Build to Heavy Complex

“Double Dribble”

3 Rounds For Time:
75 Double Unders
50 Russian Twists 45/35
15 Power Snatches (115/80)

This “Weightlifting Thursday” begins with athletes building to a heavy 3-position power snatch. The three positions are from the hip, just above the knee, and the floor. The weight on the barbell in “Double Dribble” should be something that athletes could complete 15+ repetitions unbroken when fresh. Within the workout, looking for these to be performed in short sets or very quick singles.

Friday

Warm up

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Mobility

Childs Pose on Box – 1:00

With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Pigeon Pose on Box – :30 Seconds Each Side

Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.

“Kelen Helly”

For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen: 
400m Run
21 Kettlebell Swings (53/35) 
12 Pull-ups

Combining two CrossFit benchmark workouts today with rounds of “Kelly” and “Helen”. Weights on the kettlebell and wall balls and variation on the pull-ups should be something that athletes could complete in 2 sets within the workout if they wanted to. If unable to run, complete one of the following:

Intermediate

“Kelen Helly”

For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen: 
400m Run
21 Kettlebell Swings (53/35) 
12 Pull-ups

Beginner

1 Round of Kelly:
400m Run
20 Box Steps (20/20)
30 Wall Balls (14/10)

1 Round of Helen: 
400m Run
21 Kettlebell Swings (35/18) 
12 Ring Rows

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WODs 6.11.18 - 6.15.18 - Comradery

Comradery is the spirit of friendship and community in a group, like the comradery of soldiers at war who support each other despite the difficulty of their circumstances. 

We are a band of brothers and sisters who come together every day to make ourselves better.

A comrade can be a friend a loved one or in the gym a fellow classmate. Someone who comes to mind when you say , "We're in this together." Comradery is a feeling of trust, a bond created by a shared goal or experience.  Everyone is going through the same struggle in these tough workouts. It's hot, you're sweating like crazy, your muscles are sore, you don't know if you will make through the workout.... but then you do! Having a group of people that support you and will not let you give up on yourself, is a special thing. It's a unique element to Crossfit that you won't find in a typical gym. 

We are all in this together!! 

Look Better Naked shirts are coming soon. 

Monday - Team championship event #3

Line Drills

1 Minute Row
1 Minute Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Pigeon Pose – 1 Minute Each Leg

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Child’s Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Team Championship event 3. Split reps any way with a partner. Teams will need a judge.

18 minute time cap. Score is total reps.

10 Pull ups

20 WB 20/14

30 Deadlift 135/95

15 Pull ups

25 WB 

25 Deadlift 185/135

20 Pull Ups

30 WB

20 Deadlift 225/165

25 Pull Ups

35 WB

15 Deadlift 275/185

30 Pull Ups

40 WB

10 Deadlift 315/205

35 Pull ups

45 WB

5 Deadlift 355/225

40 Pull ups

50 WB

1 Deadlift 425/255

Enter Score - See Scores

Tuesday

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Couch Stretch – 1 Minute Leg 

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Pigeon Pose – 1 Minute Each Leg

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Ankle Stretch – :30 Seconds Each Leg

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

“Band-Aid”

5 Rounds:
40 Banded Good Mornings or light bar
30 AbMat Sit-Ups
200 Meter Empty Prowler Push or Moderate heavy carry 

With quite a bit of volume on banded good mornings, athletes should choose a light resistance band that they could complete all 40 repetitions each round without stopping. Finding a balance here between control and speed, with control being more of the priority. If unable to use prowlers, complete a light weighted run of some kind. 

Beginner - 3 rounds

Wednesday 

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Toe Walk
Heel Walk

Active Warmup

:20 Seconds Jumping Jacks
:40 Seconds Push-up to Down Dog

:20 Seconds Quick Single Unders
:40 Seconds Toe Touch + Air Squat

:20 Seconds High Single Unders
:40 Seconds Active Spidermans

Chest Stretch – 1 Minute

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.

Child’s Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Ankle Stretch – :30 Seconds Each Leg

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

“Schlitz”

4 Rounds For Time:
400 Meter Run
4 Ring Muscle-ups
40 Double Unders

“Schlitz” is a Benchmark workout that includes a mile of running and a pair of high skilled movements. Although on the more technical side, the repetition numbers per round is low enough where athletes should not get stuck on the rings or the rope. Within the workout, choosing a rep number or substitutions that allow athletes to complete the muscle-ups and double unders completed in two sets max will help them achieve the correct stimulus. If unable to run, complete one of the following:

40/28 Calorie Schwinn
28/20 Calorie Assault Bike
28/20 Calorie Row

Intermediate

4 Rounds For Time:
400 Meter Run
4 Ring Muscle-ups or 8 Pull Ups and 8 Ring Dips
40 Double Unders

Beginner

4 Rounds For Time:
200 Meter Run
8 Ring Rows
40 Single Unders

Thursday

Warm up

:40 Seconds

Push-up to Down Dog

:20 Seconds

Romaninan Deadlifts
Deadlifts

:40 Seconds

Active Spidermans

:20 Seconds

Hang Power Cleans
Front Squats

:40 Seconds

Active Samson

:20 Seconds

Strict Press
Push Press

Child’s Pose on Box – 1 Minute

With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Box Supported Ankle Stretch – :30 Seconds

Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch out the calves.

“Baker’s Dozen”

Teams of 3, For Time (30 Minute Cap):
90/60 Calorie Schwinn Bike
60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
60 Toes to Bar
60 Push Jerks (155/105)
60 Box Jump Overs (24/20)
90/60 Calorie Schwinn Bike
60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 Toes to Bar
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)
90/60 Calorie Schwinn Bike

The weight on the barbell in this beefy chipper workout decreases from round 1 to round 2. The weight in the first round should be something that athletes could power clean and push jerk for at least 15+ repetitions unbroken when fresh. Athletes should be able to complete at least 20+ repetitions unbroken of the lifts with the weight in the second round. Teams will have one bar and switch weights, but if different teammates are using different weights, it is ok to have multiple bars on the floor. If unable to Schwinn Bike, complete one of the following:

60/40 Calorie Assault Bike
60/40 Calorie Row
Each Teammate Completes 3 x 100 Meter Sprint (One Athlete Working)

Intermediate 

Teams of 3, For Time (30 Minute Cap):
90/60 Calorie Schwinn Bike
60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 Toes to Bar
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)
90/60 Calorie Schwinn Bike
60 Box Jump Overs (24/20)
60 Power Cleans (115/75)
60 Toes to Bar
60 Push Jerks (115/75)
60 Box Jump Overs (24/20)
90/60 Calorie Schwinn Bike

Beginner

Teams of 3, For Time (30 Minute Cap):
40/30 Calorie Schwinn Bike
40 Box Step Overs (20)
40 Power Cleans (75/45)
60 Sit ups
40 Push Jerks (75/45)
40 Box Step Overs (20)
40/30 Calorie Schwinn Bike
40 Box Step Overs (20)
40 Power Cleans (65/35)
60 Sit Ups
40 Push Jerks (65/35)
40 Box Step Overs (20)
40/30 Calorie Schwinn Bike

Friday 

Warm up

:45 Seconds

Easy Row
Active Spidermans

:30 Seconds

Medium Row
Active Samson

:15 Seconds

Faster Row
Push-up to Down Dog

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Kettlebell Ankle Stretch – :30 Seconds Each Side

Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Childs Pose on Kettlebell – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Front Squat

Build to Heavy Set of 3

“Crow’s Nest”

AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (115/80)
Calorie Row

Front Squats make an appearance in the strength piece today as well as our 5-minute intervals. After building to a heavy set of three, athletes will choose a weight for the first interval that they could complete 25+ repetitions unbroken when fresh. This goes for the kettlebell on both AMRAPs as well. The front squat weight for the second interval should be a weight that they could complete 30+ repetitions unbroken when fresh. To get the right stimulus, these should be weights that athletes only have to take 1 break maximum on the sets of 15 and 12. If short on equipment, stagger athletes on opposite 5-minute intervals. Both AMRAPs are scored separately as rounds + reps.

Intermediate

AMRAP 5:
15-12-9
Kettlebell Swing (50/35)
Front Squat (115/75)
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
Kettlebell Swing (53/35)
Front Squat (95/65)
Calorie Row

Beginner 

AMRAP 5:
15-12-9
Kettlebell Swing (35/18)
Front Squat (65/45)
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
Kettlebell Swing (35/18)
Front Squat (55/35)
Calorie Row

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WODs 6.4.18 - 6.8.18 - New Intro Starts Next Week

If you know someone that is contemplating making a lifestyle change send them to our intro classes. This new intro class will start with a movement screen at BenchMark/Drayer Physical Therapy. This will give us a clearer picture on how to more specifically program for the individual athlete. We are super excited about this addition to our program. Movement screens are also available for all members by making an appointment.  More info here

Monday

Warm Up

1 Minute

Easy Row
Active Spidermans

:45 Seconds

Medium Row
Active Samson

:30 Seconds

Faster Row
Push-up to Down Dog

Dumbbell Warmup

Completed with light dumbbells

5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts

Couch Stretch – 1 Minute Each Side 

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Childs Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

“Broken Vessel”

For Time: 
27-21-15-9:
Calorie Row
Dumbbell Strict Presses (35’s/20’s)
100′ Dumbbell Walking Lunge (35’s/20’s)

In this triplet, athletes should choose a weigh on the dumbbell that they could complete 30+ repetitions unbroken when fresh on the strict press and at least 100’ unbroken on the lunges. Athletes will use two dumbbells for both movements, lunging with the bells by their side. If on the fence about weight, lighter is better. 

Intermediate - Slightly lighter dumbbell weight. 

Beginner 

21-15-9

Calorie Row

DB Strict 10/15

Lunges - no weight

Tuesday

Warm up

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

Childs Pose – :30 Seconds

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

“Mani-Pedi”

On the 2:00 x 7 Sets:
36 Double Unders
9 Toes to Bar
3 Power Cleans

Combining strength and skill within today’s workout. Athletes will complete one round every two minutes, building in weight on the power clean as they see fit to a heavy triple for the day. These do not have to be completed “touch-and-go”, however they should be at a weight where a single repetition is always there. Score today is the final completed weight on the barbell.

Intermediate

On the 2:00 x 7 Sets:
36 Double Unders
9 K2E
3 Power Cleans

Beginner

On the 2:00 x 7 Sets:
36 Single Unders
9 Sit Ups
3 Power Cleans

Wednesday

Warm Up

:30 Seconds

Knuckle Drags
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats

Banded Walks

Looking to prime to glutes for the thrusters in today’s workout. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for another 10 steps in each direction and 10 squats.

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Front Rack Stretch – :30 Seconds

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

Ankle Stretch – :30 Seconds Each Leg

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Squat Clean Thruster

Build to a Heavy Single

“Chalant”

For Time: 
21 Lateral Barbell Burpees
21 Power Cleans (135/95) 
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95) 
9 Lateral Barbell Burpees
9 Thrusters (135/95)

Athletes will begin the day by building to a heavy single squat clean thruster. Within the workout, the squat clean thruster will be deconstructed into three parts: the power clean, hang squat clean, and thruster. These movements should be completed at a weight that athletes could complete all three movement unbroken individually when fresh. On the lateral bar burpees, there is no need to stand to full extension at the top of each rep.

Intermediate

For Time: 
21 Lateral Barbell Burpees
21 Power Cleans (115/75) 
15 Lateral Barbell Burpees
15 Hang Squat Cleans (115/75) 
9 Lateral Barbell Burpees
9 Thrusters (115/75)

Beginner

For Time: 
15 Lateral Barbell Burpees
15 Power Cleans (65/35) 
9 Lateral Barbell Burpees
9 Hang Squat Cleans (65/35) 
6 Lateral Barbell Burpees
6 Thrusters (65/35)

Thursday

Warm up

:30 Seconds

Jumping Jacks
Quad Stretch
Knucle Drags
Side Lunge
Active Spidermans
Active Samson
Push-ups to Down Dog
Air Squats

Couch Stretch – 1 Minute Each Side 

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Childs Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

1 moderate 100 meter run then one almost full sprint. 

J19 Team Championship Event 2. 

For time

2 x 400 Meter Sprint relay. 1 athlete will sprint then tag the other behind the line. 

Enter score here  - See scores here

Then

“Recess”

AMRAP 10: 
3 Calorie Schwinn Bike, 3 Kettlebell Swings (53/35) 
6 Calorie Schwinn Bike, 6 Kettlebell Swings (53/35) 
9 Calorie Schwinn Bike, 9 Kettlebell Swings (53/35)

Continue to add (3) Repetitions Per Round

Looking to choose a weight for the kettlebell swings that athletes could swing for 25+ repetitions unbroken when fresh. If unable to Schwinn Bike, complete a Calorie Assault Bike or Calorie Row, increasing by just 2 repetitions each round. Another option would be to complete 10 Meter Shuttle Runs with the same rep scheme as prescribed. 

Intermediate - same

Beginner 35/18 KB

Friday

Warm Up

Rotating Through 3 Stations

1 Minute

Easy Bike
Active Spidermans
Pigeon Pose (:30 Seconds Per Side)

:45 Seconds

Medium Bike
Active Samson
Child’s Pose

:30 Seconds

Faster Bike
Push-up to Down Dog
Squat Hold

“Bumpy Ride”

In Teams of 3, AMRAP 25:
12/9 Calorie Schwinn Bike or Cal Row
6 Burpees Over Wreck Bag
100 Meter Wreck Bag Run (50/35)

 Athletes will alternate full rounds today before switching off. These rounds are meant to be fast and furious. The Wreck Bag should be light enough that athletes can sprint with the weight. If unable to Schwinn Bike, complete a 9/6 Calorie Assault Bike or Row. If unable to run with a Wreck Bag, complete burpees over an object and a weighted run of some kind.

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WODs 5.29.18 - 6.1.18

The deadline for all individual team championship scores is tomorrow evening by 8 PM. This is the final extension. The first workout for teams is this Thursday. Click here to go to the Team Champ page.  

Please remain aggressive about sharing the upcoming intro classes. 

Tuesday

Warm Up

:30 Seconds
Easy Bike
Active Spidermans

Medium Bike
Active Samson

Faster Bike
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Pigeon Pose – :45 Seconds Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Chest Stretch – :45 Seconds

Although there are no upper body movements today, the push-ups and pull-ups from “Murph” will have likely taken a toll on athletes body. Moving through this stretch and Child’s Pose to loosen things up. Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.

Child’s Pose – :45 Seconds

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

“Jelly Belly”

For Time: 
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Schwinn Bike
10-8-6-4-2: Deadlifts (275/185)

The flow of today’s workout goes from 50 AbMat Sit-ups to 25 Calorie Schwinn Bike to 10 Deadlifts and so on. The weight on the deadlift should be a weight that athletes could complete 15+ repetitions unbroken when fresh. Within the workout, athletes can look to complete each set of deadlift in no more than 2 sets. If unable to Schwinn Bike, complete a 21-15-9-6-3 Calorie Assault Bike or Row.

Intermediate

“Jelly Belly”

For Time: 
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Schwinn Bike
10-8-6-4-2: Deadlifts (225/135)

Beginner

“Jelly Belly”

For Time: 
40-30-20-10: AbMat Sit-Ups
20-15-10-5: Calorie Schwinn Bike
8-6-4-2: Deadlifts (135/95)

Wednesday

Warm up

:30 Seconds

Jumping Jacks
Quad Stretch
Active Samson
Knuckle Drags
Active Spidermans
Air Squats

Footwork Warm-up

Using Low Hurdles or Cones

Lateral Shuffle
Forward and Back Shuffle
Two Feet In Lateral (Both Directions) 
Two Feet In Front Facing
Two Feet Hops Front Facing
Single Leg Hops Front Facing (Both Legs) 
Bear Crawl

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

PVC Pass Throughs – 1 Minute

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

“Double Decker”

AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

Weight on the barbell today should be light. When fresh, athletes should be able to complete the snatches unbroken without a doubt. Within the workout today, looking to get through the 15 reps in no more than two sets. The same goes for the weight on the wall balls. We want athletes moving for the majority of the AMRAP today. Picking a variation on the rope that allows them to do so will be important. Options listed in Teaching section.

Intermediate

“Double Decker”

AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

Beginner

“Double Decker”

AMRAP 15:
15 Power Snatches (45/35)
30 Double Unders
15 Wallballs (14/10)
30 Double Unders

Thursday 

This will be event 1 of Teams for the Team Champ. Will be done with only 2 athletes for team participants. 

Warm up

:30 Seconds

Easy Row
Active Spidermans

Medium Row
Active Samson

Faster Row
Push-up to Down Dog

“Team 10k Row”

Teams of 3 - 2 if you are on a team championship team. 
For Time: 
10,000 Meter Row

Teams of 3 will take on the 10k row. The break-up strategy is fixed, with athletes switching off every 250 meters. With a 1:2 work to rest ratio, athletes are expected to sprint when it is their turn. Each team member will row 250 meters about 13 times, for a total of a little over 3,000 meters.

Intermediate - 10K

Beginner - 5 K

Friday 

1 Minute

Easy Bike
Active Spidermans

:45 Seconds

Medium Bike
Active Samson

:30 Seconds

Faster Bike
Push-up to Down Dog

Pigeon Pose – 1 Minute Each Leg

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Child’s Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

“Wreckless”

For Time:
27-21-15-9:
Toes to Bar

After each round:
30/20 Calorie Schwinn Bike
50′ Front Rack Sand Bag Walking Lunge (50/35)

With 72 toes to bar in today’s workout, athletes should choose a weight that they can find a rhythm with. This is a variation that they are capable of completing 21+ repetitions unbroken when fresh. Following each set of toes to bar, athletes will complete calories on the bike and front rack walking lunges for a total of four sets. Looking for athletes to choose a weight on the sand Bag that allows them to complete at least 100’ unbroken when fresh. Within the workout, this should be a load that allows them to complete the full distance with a maximum of one break. If unable to use a sandbag, use dumbbells or another weighted object in the front rack. If unable to Schwinn Bike, complete one of the following:

20/14 Calorie Assault Bike
20/14 Calorie Row
200 Meter Run

Intermediate

“Wreckless”

For Time:
27-21-15-9:
K2E

After each round:
25/15 Calorie Schwinn Bike
50′ Front Rack Sand Bag Walking Lunge (50/35)

Beginner

“Wreckless”

For Time:
27-21-15-9:
Sit ups or Knee tucks

After each round:
20/10 Calorie Schwinn Bike
50′ Walking Lunge 

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WOD 5.28.18 MURPH 9:00 AM ONLY - ALL LOCATIONS

Click here to get to team championship page

Happy Memorial Day everyone! Very thankful to be free! Very thankful for all the men and woman who gave their lives for our freedoms. Looking forward to celebrating with some sweat tomorrow. 

All locations will be doing Murph tomorrow at 9:00 AM. 

1 mile run

100 Pull Ups

200 Push ups

300 Squats

1 mile run

Feel free to invite friends but please remember that Murph is one of the most challenging workouts that we do in CF.  If an athlete is new or has not been training lately we highly suggest modifying. 

Please consult a coach for guidance. 

Team championship scores are due. If you have an event to complete, please get it done asap. 

Teams will be selected tomorrow afternoon based on rankings. If your scores are not in you will be disqualified. Please make every effort to get it done so teams will be fair. 

Will post the remainder of the week tomorrow.  Go here to do all things for Team Championship.

Memorial-Day-Quotes-Greetings-Cards.jpg

WODs 5.21.18 - 5.25.18

The first five weeks of the 2018 J19 Team Championship are complete. You have until this Saturday to complete all workouts. If you do not complete all workouts you will disqualified from the team rounds. Teams will be announced next Sunday. 

You can see if your scores are in at this link . 

These are the official leaderboards that will update as scores are input. 

Hoover Leaderboard

Jasper Leaderboard

Alabaster Leaderboard

June intro classes will start June 11th in Hoover and June 12th in Alabaster and Jasper. Please be active in sharing the gym with people. Thanks in advance. 

We have a J19 running group growing. We run out lakeshore but could move the location around. If you are interested in joining the group let us know and we will add you to the group text. 

Monday

Warm up

:30 Seconds

Lateral Hops
Push-up to Down Dog

Front to Back Hops
Active Spidermans

Single Unders
Active Samson

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility

Wrist Stretch – :30 Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Ankle Stretch – 30 Seconds Each Leg

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

“Double Crossed”
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set

Athletes should choose a weight on the bar today that they are capable of completing 15+ unbroken clean and jerks when fresh. Within the workout, this should also be a weight that allows them to cycle the barbell for multiple repetitions each set. Following the clean and jerks, athletes will complete complete double unders or a double under variation. This equals a total of 300 repetitions if done prescribed. If this is a large cumulative number for athletes, we can think about brining the number down after each set, or competing 60 single unders.

Intermediate

“Double Crossed”
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (95/65)
30 Double Unders After Each Set or 60 Singles

Beginner

“Double Crossed”
For Time:
8-7-6-5-4-3-2-1:
Clean and Jerks (45/30)
30 Singles

Tuesday

Warm up

:30 Seconds

Easy Row
Push-up to Down Dog

Medium Row
Active Spidermans

Faster Row
Active Samson

Mobility

Pigeon Pose – 1 Minute Each Leg

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Couch Stretch – 1 Minute Each Leg 

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Back Squat

5x3 @ 85%

Front Squat

5x3 @ 85%

Then

“Anchored Down”
5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Rower Burpees

Every four minutes, athletes will complete one round of “Anchored Down” and rest until the next interval begins. Rounds begin on the 0:00, 4:00, 8:00, 12:00, and 16:00. The score today is the slowest of the five rounds. If short on rowers, stagger the second group two minutes behind. These rounds will begin on the 2:00, 6:00, 10:00, 14:00, and 18:00. The goal here is to find a fast pace that athletes can see themselves maintaining over the five rounds.

Intermediate

“Anchored Down”

5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Rower Burpees

Beginner

“Anchored Down”

5 Rounds, On the 4:00:
20 Air Squats
12/9 Calorie Row
5 Lateral Rower Burpees

Wednesday

Warm up

:30 Seconds

Active Spidermans
Knuckle Drags

Push-up to Down Dog
Side Lunges

Active Samson
Air Squats

PVC Pass Throughs
PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

Mobility

Squat Hold – 1 Minute
Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.

Child’s Pose – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Warrior Squats – 1 Minute
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

“Snake Bite”

Option A

For Time: 
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

Option B

For Time:
15-12-9
Power Snatch (95/65) 
Overhead Squats (95/65) 
Pull-ups

Option C

For Time:
15-12-9
Power Snatch (75/55) 
Overhead Squats (75/55) 
Pull-ups

In this classic Benchmark workout, looking to choose a weight on the barbell that athletes could complete 15+ snatches and chest to bar pull-ups unbroken when completely fresh. Stimulus here is to complete the work in under 12 minutes. For athletes who have no goals of competing in the sport of CrossFit, we have provided two more options that replace the squat snatch and chest to bar pull-ups.

Thursday

Warm up

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

“Mano y Mano”

Class Divides into 2 Teams:
3 Rounds:
Team 1: Assault Bike (Team Score)
Team 2: 400 Meter Prowler Push or 200 meter tire flip

If Teams of 2-4 Each: 1 Bike + Prowler + Tires
If Teams of 5-7 Each: 2-3 Bikes + Prowlers + Tires
If Teams 8-10 Each: 4 Bikes + Prowlers + Tires

Today we will randomly divide the class into two teams. The workout involves two stations: a bike station and a prowler push station. Team 1 will begin on the assault bike and try and accumulate as many calories as possible, switching out as they see fit. The other team is out pushing prowler sleds for 400 meters or tire flips for 200. The weight on the sled should be a moderate load that allows teams to run, but not light enough where they easily sprint. As with the bike station, the team on the sled may break up the 400 meters as they see fit, even having multiple athletes pushing one sled at the same time. Once the team with the sled returns and is fully inside the gym together, teams will switch stations. Each team will bike and push the sled three times a piece, with the score being total number of cumulative calories across the three rounds. If unable to bike, complete a calorie row instead.

Friday

Warm up

:30 Seconds

Easy Jog
Quad Stretch
Knuckle Drags
Straight Leg Kicks

Medium Jog
Walking Samson
Walking Spidermans
Slow Air Squats

Fast Jog
Toe Walk / Heel Walk
High Knees
Butt Kickers

“Boat Race”

3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds

A simple, but effective combination of running and rowing intervals today. Athletes will Row 500 Meters and Run 400 Meters, resting 3 minutes between each of the three rounds. Their score is the cumulative time (including rest) it takes them to complete the three rounds. If unable to run, complete one of the following:

3 Rounds: 1,000 Meter Row (Rest 3 Minutes Between Round) 
40/28 Calorie Schwinn Bike
28/20 Calorie Assault Bike

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WODs 5.14.18 - 5.18.18 - Happy Mothers Day!

Event 5 2018 J19 Team Championship will completed outside of this weeks programming. 

100 Burpees for time. No jump required but you must completely open your hips when you stand up. Chest and hips must touch the deck in the down position on every rep. 

Enter scores here. See scores here. Enter your score like 7.00. 

Monday 

Warm Up

:30 Seconds

Med-ball Foot Taps
Knuckle Drags
Active Spidermans

:20 Seconds

Single Unders
Air Squats
Med-ball Deadlifts

:15 Seconds

Double Unders
Med-ball Front Squats
Med-ball Push Press

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Deadlift

Heavy Set of 3

“Smooth Criminal”

AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Beginning class by building to a heavy triple on the deadlift. The goal here is to pull a heavy barbell off the ground with good form, which also prepares athletes for the deadlifts to come within the metcon. Weight on the deadlift in “Smooth Criminal” should be something that athletes could complete unbroken when fresh, and in a maximum of 3 sets every round.

Intermediate

“Smooth Criminal”

AMRAP 15:
60 Double Unders
30 Wallballs (14/10)
15 Deadlifts (185/135)

Beginner

“Smooth Criminal”

AMRAP 10:
60 Single Unders
30 Squats
15 Deadlifts (135/75)

Tuesday

Warm up

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Build to a Heavy Complex

3-Position Power Clean + Split Jerk

“Tiger Blood”

3 Rounds For Time:
10 Clean and Jerks (135/95)
400 Meter Run

Athletes will have an opportunity to refine their positions on the clean and practice the split jerk before completing this benchmark workout. The three positions are from the pockets, one inch above the knee, and the floor. While the split jerk will be used in the complex, push jerks will likely be the best option within “Tiger Blood”. The clean and jerks within the metcon should be a weight that athletes could complete 10+ unbroken repetitions when fresh. If unable to run, complete one of the following:

500 Meter Row
40/28 Calorie Schwinn
28/20 Calorie Assault Bike

Intermediate

“Tiger Blood”

3 Rounds For Time:
10 Clean and Jerks (115/75)
400 Meter Run

Beginner

“Tiger Blood”

3 Rounds For Time:
10 Clean and Jerks (75/45)
200 Meter Run

Wednesday

Warm Up

Line Drills

Run 200 Meters
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell

Back Squat 4x5 @ 80% plus 5

Front Squat 3x5 @ 80%

Then

“Loose Cannon”

3 Rounds:
3:00 Calorie Row
2:00 Calorie Schwinn Bike
1:00 Sit-Ups
Rest 2 Minutes Between Rounds

Athletes will work for 6 minutes straight before resting for 2 minutes. Their score is total reps across all rounds. If it applies start Group 2 on the 4:00. If unable to bike, set-up cones and complete 10 meter shuttle runs, counting every touch as a repetition.

Thursday

Warm Up

1 Minute

Easy Shuttle Run
Active Spidermans

:45 Seconds

Medium Shuttle Run
Active Samson

:30 Seconds

Faster Shuttle Run
Push-up to Down Dog

Dumbbell Warmup

Completed with light dumbbells

5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts

Chest Stretch – 1 Minute
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.

Child’s Pose – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Wrist Stretch – :30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

“Slasher”

AMRAP 13:
50 Alternating Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Handstand Push-ups

The weight for the dumbbell snatches in this chipper workout should be a load that athletes could complete 20+ alternating repetitions with dropping. For athletes who are more interested in life long fitness or improving performance in activities outside the gym, we would replace the handstand push-ups with hand release push-ups. For athletes who do have goals of competing in the sport of CrossFit, but do not yet have the capacity for handstand push-ups or who do not have them at all, we would guide them down the path to getting there with progressions or a lower volume of repetitions. Handstand push-ups with feet elevated onto a box would be a good option today for these athletes.

Intermediate

“Slasher”

AMRAP 13:
50 Alternating Dumbbell Snatches (40/25)
40 Burpees
30 K2E
20 Hand Release Push Ups

Beginner

“Slasher”

AMRAP 10:
30 Alternating Dumbbell Snatches (20/10)
20 Burpees
10 Sit ups
5 Push-ups

Friday 

:30 Seconds

Easy Bike
Active Spidermans

Medium Bike
Push-up to Down Dog

Faster Bike
Air Squats

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

Squat Hold – 2 Minute

Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 2 minutes.

PVC Pass Throughs – 1 Minute

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

“Killer B’s”

AMRAP 3:
21 Lateral Barbell Burpees
21 Overhead Squats (75/55)
Max Calorie Bike, Row, Ski

rest 3 minutes

AMRAP 3:
18 Lateral Barbell Burpees
18 Overhead Squats (95/65)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
15 Lateral Barbell Burpees
15 Overhead Squats (115/80)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
12 Lateral Barbell Burpees
12 Overhead Squats (135/95)
Max Calorie Bike

In these short sprint intervals, choosing the correct weight will allow athletes to get to the bike on each section. The weights should be something that athletes could complete at 30, 25, 20, and 15 unbroken repetitions respectively if they needed to. On the lateral bar burpees, there is no need to stand to full extension on each rep. Rounds will be scored separately, with the calories on the bike being the score for each section. If unable to bike, complete a max calorie row. If short on equipment, stagger heats on opposite three minute intervals.

Intermediate

“Killer B’s”

AMRAP 3:
21 Lateral Barbell Burpees
21 Overhead Squats (55/35)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
18 Lateral Barbell Burpees
18 Overhead Squats (65/45)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
15 Lateral Barbell Burpees
15 Overhead Squats (75/55)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
12 Lateral Barbell Burpees
12 Overhead Squats (95/65)
Max Calorie Bike

In these short sprint intervals, choosing the correct weight will allow athletes to get to the bike on each section. The weights should be something that athletes could complete at 30, 25, 20, and 15 unbroken repetitions respectively if they needed to. On the lateral bar burpees, there is no need to stand to full extension on each rep. Rounds will be scored separately, with the calories on the bike being the score for each section. If unable to bike, complete a max calorie row. If short on equipment, stagger heats on opposite three minute intervals.

Beginner

“Killer B’s”

AMRAP 3:
21 Lateral Barbell Burpees
21 Front Squats (55/35)
Max Calorie Row

rest 3 minutes

AMRAP 3:
18 Lateral Barbell Burpees
18 Front Squats (65/45)
Max Calorie Row

rest 3 minutes

AMRAP 3:
15 Lateral Barbell Burpees
15 Overhead Squats (75/55)
Max Calorie Row

rest 3 minutes

AMRAP 3:
12 Lateral Barbell Burpees
12 Overhead Squats (85/65)
Max Calorie Row

In these short sprint intervals, choosing the correct weight will allow athletes to get to the bike on each section. The weights should be something that athletes could complete at 30, 25, 20, and 15 unbroken repetitions respectively if they needed to. On the lateral bar burpees, there is no need to stand to full extension on each rep. Rounds will be scored separately, with the calories on the bike being the score for each section. If unable to bike, complete a max calorie row. If short on equipment, stagger heats on opposite three minute intervals.

Happy-Mothers-Day-Quotes-1.jpg

 

 

WODs 5.7.18 - 5.11.18 - New Intro Classes Start Next Week!

Hello from Vermont. We made it to our Northernmost point on this BOA promo trip. It has been quite the adventure. 

If you know people that are ready to make that leap into a new fitness journey point them in the direction of our intro classes. These classes are perfect for all shapes and sizes. You do not have to get in shape before you sign up! That is our job to help set people in the right direction. Get more info and register at this link

This weeks test will not be part of the gym programming. You must go to a 1/4 mile track and do a 5K. Running , walking, jogging, crawling. It does not matter. This is 12.5 laps on a 400 meter track.  It can also be done at the gym but a coach must confirm that it is a full 5K. 

Click to enter scoreClick to see scores.

Monday

Warm Up

:30 Seconds

Jumping Jacks
Active Samson

Quick Single Unders
Active Spidermans

Higher Single Unders
Push-up to Down Dog

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Box Supported Ankle Stretch – :30 Seconds

Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.

“Power Outage”

AMRAP 5: 
Buy-In: 100 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5: 
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5: 
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)

Each five minute interval today will begin with a buy-in of double unders. These only happen once. The scored portion of each AMRAP is total rounds and reps of power cleans and burpee box jump overs. The weights will increase each round as the reps go down. These should be something that athletes are capable of stringing together 21+, 15+, and 12+ repetitions unbroken respectively. For the jump rope buy-in, we will have a two minute cut off so that athletes can spend the majority of the workout on the other movements.

Intermediate

AMRAP 5: 
Buy-In: 100 Double Unders
12 Power Cleans (95/60)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5: 
Buy-In: 100 Double Unders
8 Power Cleans (115/70)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5: 
Buy-In: 100 Double Unders
4 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

Beginner

AMRAP 5: 
Buy-In: 100 Double Unders
12 Power Cleans (65/35)
4 Burpee Box step Overs (24/20)

rest 5 minutes

AMRAP 5: 
Buy-In: 100 Double Unders
8 Power Cleans (75/45)
4 Burpee Box Step Overs (24/20)

rest 5 minutes

AMRAP 5: 
Buy-In: 100 Double Unders
4 Power Cleans (85/55)
4 Burpee Box Step Overs (24/20)

Tuesday

Warm up

Partner Rowling

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes.

Line Drills

Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Squat Hold – 1 Minute

Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.

Chest Stretch – 1 Minute

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.

“Friend-ship”

AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”

“Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

If athletes can complete 10+ strict pull-ups in a row when fresh, keeping the reps at 5 is appropriate. If they aren’t quite there yet, bringing those down or choosing a variation will get them a better workout. For push-ups, that number is 15+ good reps when fresh to keep it at 10 during the workout. If athletes are unable to run, they can substitute one of the following:

40/28 Calorie Row (Total) 
20/14 Calorie Schwinn Bike
14/10 Calorie Assault Bike

Wednesday

Warm up

:30 Seconds

Easy Bike
Active Spidermans

Medium Bike
Push-up to Down Dog

Faster Bike
Air Squats

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

Squat Hold – 2 Minute

Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 2 minutes.

PVC Pass Throughs – 1 Minute

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

“Killer B’s”

AMRAP 3:
21 Lateral Barbell Burpees
21 Overhead Squats (75/55)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
18 Lateral Barbell Burpees
18 Overhead Squats (95/65)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
15 Lateral Barbell Burpees
15 Overhead Squats (115/80)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
12 Lateral Barbell Burpees
12 Overhead Squats (135/95)
Max Calorie Bike

In these short sprint intervals, choosing the correct weight will allow athletes to get to the bike on each section. The weights should be something that athletes could complete at 30, 25, 20, and 15 unbroken repetitions respectively if they needed to. On the lateral bar burpees, there is no need to stand to full extension on each rep. Rounds will be scored separately, with the calories on the bike being the score for each section. If unable to bike, complete a max calorie row. If short on equipment, stagger heats on opposite three minute intervals.

Intermediate

AMRAP 3:
21 Lateral Barbell Burpees
21 Overhead Squats (65/45)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
18 Lateral Barbell Burpees
18 Overhead Squats (85/55)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
15 Lateral Barbell Burpees
15 Overhead Squats (95/70)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
12 Lateral Barbell Burpees
12 Overhead Squats (115/80)
Max Calorie Bike

Thursday

Warm up

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Couch Stretch – :30 Seconds Each Side 

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

“Mixed Bag”

Teams of 3
For Time (25 Minute Cap):
400 Meter Sand Bag Run
100 Deadlifts (155/105)
400 Meter Sand Bag Run
80 Hang Power Cleans (155/105)
400 Meter Sand Bag Run
60 Front Squats (155/105)
400 Meter Sand Bag Run
40 Push Jerks (155/105)
400 Meter Sand Bag Run
20 Clusters (155/105)

Sand Bag Weight: (50/35)

Five different barbell movements and runs with the Wreck Bag in this longer chipper. Teams will run with a single Wreck Bag and pass off as they see fit. One weight will be used for all barbell movements, with the push jerk will likely be the limiting factor for most athletes. This should be a weight that they are capable of completing 15+ push jerks unbroken when fresh. Teams may have different loaded barbells for different athletes on the team. In unable to run, bike without using the arms until the other teammates return or complete a 500 meter row. If you don’t have Wreck Bags, complete a weighted run with another object.

Friday 

Warm Up

:30 Seconds

Knuckle Drags
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats

Banded Walks

Looking to prime to glutes for the squats in today’s workout. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 squats.

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Childs Pose – :30 Seconds

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Ankle Stretch – :30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Couch Stretch – 1 Minute Each Leg 

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Back Squat 

3x7 @ 75% 

Front Squat 

2x7 @75%

Then

 

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WODs 4.30.18 - 5.4.18 - New Intro Classes Start 3rd Week of May

Thanks to all the athletes that came out to support Urban Purpose this Saturday! The event was a big success as we helped raise money for this great cause. Remember that Urban Purpose feeds the homeless every Sunday at 2:30 PM. All are welcome to get involved. 

Monday

Warm up

2 rounds :30 Seconds each movement.

Medball Foot Taps
Air Squats

Medball Deadlifts
Active Samson

Medball Slams
Active Spiderman

Mobility

Kettlebell Ankle Stretch – 1 Minute Each Side

Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Childs Pose on Kettlebell -1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Kettlebell Squat Hold – 1 Minute

Using a light kettlebell to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Build to a 1 RM Front Squat

Then

“Spin Doctor”

AMRAP 16:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (53/35)

Athletes should choose a weight for both the Kettlebell and Wallballs that they could complete 20+ unbroken repetitions when fresh. The rope should also be a variation that athletes could complete all reps unbroken if they had to.

Intermediate

AMRAP 16:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (44/26)

Beginner

AMRAP 12:
30 Single Unders
15 Wallballs (14/10)
30 Double Unders
15 Kettlebell Swings (35/18)

Tuesday

Warm Up Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags x 8
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts x 4
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats 

“Play Dead”

AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Three fast five-minute intervals today. The buy-in run will only happen once, then athletes will complete as many rounds and reps as possible of deadlifts and burpees lateral over the bar. Each interval will be scored separately as rounds and reps. As the run distance and reps decrease, the weight will increase. The barbells should be loaded at a weight where athletes could complete at least 25, 20, and 15 reps unbroken respectively when fresh. We want athletes having sufficient time on the barbell. If short on weights or space, partner up athletes who are using the same weight up and alternate intervals. If they anticipate the longer runs (or rows) taking them more than 3 minutes, distances can be adjusted. If unable to run, complete the following:

600 Meter Run = 750 Meter Row
400 Meter Run = 500 Meter Row
200 Meter Run = 250 Meter Row

Intermediate

AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (165/115)
12 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (205/135)
9 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (235/155)
6 Lateral Barbell Burpees

Beginner

AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (135/95)
12 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (155/105)
9 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (165/115)
6 Lateral Barbell Burpees

Wednesday

Warm up

:30 Seconds

Knuckle Drags
Walkouts
Active Samson
Active Spidermans
Air Squats
Push-up to Down Dog

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

Pigeon Pose – :30 Seconds Each Leg

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

J19 Team Championship Event 3

Find your max for the complex in 10 MIns.

1 - Power Clean + 2 Hang Cleans + 1 Full Clean

Click to enter scoreClick to see scores.

Then

“Under the Lights”

AMRAP 8: 
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar

Up by (3) reps each round

The focus here is movement over loading. Within the workout, athletes should choose a weight on the barbell that they are confident they could complete 20+ repetitions unbroken when fresh. If torn between two weights, the lighter is better.

Intermediate

AMRAP 8: 
3 Hang Squat Clean (75/55)
3 Toes to Bar or K2E
6 Hang Squat Clean (75/55)
6 Toes to Bar or K2E
9 Hang Squat Clean (75/55)
9 Toes to Bar or K2E

Beginner

AMRAP 8: 
3 Hang Squat Clean (55/35)
3 Knee Tucks or sit ups
6 Hang Squat Clean (55/35)
6 Knee Tucks or sit ups
9 Hang Squat Clean (55/35)
9 Knee Tucks or sit ups

Thursday

Warm up

:30 Seconds each movement

Easy Row
Active Samson

Medium Row
Active Spidermans

Faster Row
Push-up to Down Dog

Couch Stretch – :30 Seconds Each Leg 

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Ankle Stretch – :30 Seconds Each Leg

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

“Half and Half”

Teams of 2
8 Rounds: 
400 Meter Row
200 Meter Sand Bag Run (50/35)

In this partner workout, athletes will complete four rounds each, switching after full rounds are completed. For example, athlete 1 will complete the entire row and Sand Bag run before tagging their partner in to begin. The Wreck Bag should be a weight that athletes are confident in moving quickly and without stopping for all 200 meters. If unequipped with Sand Bags, substitute weighted run with a plate, ball, or bag.

Friday

Warm up

2 x :30 Seconds

Push-up to Down Dog
Active Samson
Active Spidermans
Air Squats

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

Then

Back Squat / Front Squat

Back Squat 2 x 9 @70% plus 5 lbs 

Front Squat 2 x 9 @ 70%

Then

“Century Club”

Teams of 3
For Time: 
100/75 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
100 Thrusters (95/65)
100 Chest to Bar Pull-ups
100 Thrusters (95/65)
100 Power Snatches (95/65)
100 Box Jump Overs (24/20)
100/75 Calorie Row

25 Minute Time Cap

Teams of 3 will work through all the reps at one station, breaking them up as they see fit, before moving to the next. Athletes will attempt to finish the workout under the 25 minute cap. Teams of 2 guys and 1 girl will row 90 calories, and teams of 2 girls and 1 guy will row 85 calories. The weight on the barbell should be a load that athletes could move for 20+ repetitions when fresh. Athletes will choose the same weight for both the power snatch and thrusters, but having multiple barbells for athletes using different weights than others on their team is recommended to allow everyone to get the correct stimulus. If short on equipment, stagger teams by 5-6 minutes on rowers.

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WODs 4.23.18 - 4.27.18 - Urban Purpose Challenge This Saturday At J19 Hoover

Super excited about The Urban Purpose Challenge this Saturday at J19 Hoover. There is still time to form a team. All proceeds from this event will go to the ministry. Register here. 

Almost 80 participants in The 2018 J19 Team Championships. If you need to enter your score for event 1 click here.  To see all scores entered so far for event 1 click here

Big thanks to BenchMark Drayer Physical Therapy for sponsoring this years championship! If you have physical therapy needs this is the place to go!

Monday

Warm up - Coach Stretch , Squat Prep

Back Squat 7x5 @ 80%

Then 

J19 Team Championship Event #2

For Time:

1000 Meter Row

20 Box Overs - 20" box for everyone. Unless you jump completely over the box two feet must touch on top of the box. Step overs are acceptable. 

20 Dumbbell Ground To OH 50/35 Athletes 55+ 35/20

20 Wall Balls 20/14  - Athletes 55+ 14/10

1000 Meter Row

Click here to enter scores for event 2. Click here to see scores for event 2.

Tuesday

Warm up - Coach Stretch and Barbell Warm Up. 

1. Power Clean and Jerk
On the Minute x 12
Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk
Rounds 6-12: 1 Power Clean and Jerk
Build to heavy single, not max, for the day.

Then

AMRAP 8 Mins

3 Jerks 135/95

6 Burpees

12 Pull Ups

Intermediate

AMRAP 8 Mins

3 Jerks 115/75

6 Burpees

12 Pull Ups or Ring Rows

Beginner

AMRAP 8 Mins

3 Jerks 75/45

6 Burpees

12 Ring Rows

Wednesday

25 Min AMRAP

20 Sit Ups

20 KB Swings 53/35

20 Box Jumps 24/20

Intermediate

25 Min AMRAP

20 Sit Ups

20 KB Swings 53/35

20 Box Jumps or steps 24/20

Beginner

20 Min AMRAP

20 Sit Ups

20 KB Swings 35/26

20 Box Steps 24/20

Thursday

Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders

Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target

Scaling
This AMRAP contains a large volume of jumping rope mixed with mid-volume sets of a variety of exercises. Ideally, each set with the jump rope can be completed unbroken. Reduce the reps and modify the other movements so you can finish each set without too much resting and keep moving for the entire 20 minutes.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
50 wall ball shots
50 double-unders
30-second handstand hold
50 double-unders
50-cal. row
50 double-unders
30-second handstand hold
50 double-unders

Men: 14-lb. ball to a 10-ft. target
Women: 10-lb. ball to a 9-ft. target

Beginner Option
Complete as many rounds as possible in 20 minutes of:
25 squats
25 single-unders
25-ft. bear crawl
25 single-unders
25-cal. row
25 single-unders
25-ft. bear crawl
25 single-unders

Friday

Back Squat 10 x 3 @ 85%

Then

Recovery row, bike or ski 12 mins. 

team-championship-emblem.jpg

WOD's 4.16.18 - 4.20.18 - Event 1 Team Championship Qualifier Released

Don't miss out on the 2018 J19 Fitness Team Championship! The qualifiers start this week! There is still time to get in. This event will last a total of ten weeks with a final between all locations. If you are an advanced athlete, this is your opportunity to mentor and lead another athlete to better fitness. 

J19 Team Championship 2018 Registration
40.00

If you don't want a T-shirt use code - noshirt and the price will be reduced by $20. 

Add To Cart

Monday

Warm up

Accumulate 1 min plank , 400 Meter Run, banded stretches - ankles and hips, 10 Shoulder presses empty bar.

Back Squat

4 x 9 @ 70%

Then

21-15-9 reps for time of:
Overhead squats
Toes-to-bars

Men: 115 lb.
Women: 80 lb.

Scaling
This couplet is challenging but quick. Reduce the load and reps as needed while ensuring each set is challenging.

Intermediate Option
15-12-9 reps for time of:
Overhead squats
Toes-to-bars

Men: 95 lb.
Women: 65 lb.

Beginner Option
15-12-9 reps for time of:
Overhead squats
Sit-ups

Men: 45 lb.
Women: 35 lb.

Tuesday

Warm up - 1 Minute shadow boxing, double under practice, 10 good mornings, 10 Hollow Rocks, build up to deadlift weight. 

2018 J19 Fitness Team Championship Qualifier #1

2 Mins max reps deadlift 205/135 - rest 1 min then 2 mins max double unders. Score is total number of reps. Double under attempts count as a rep. Click here to enter score. Click here to see all scores.

Then 

Elizabeth

21-15-9 reps for time of:
Cleans
Ring dips

Men: 135 lb.
Women: 95 lb.

Scaling
Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.

Intermediate Option
15-12-9 reps for time of:
Cleans
Ring dips

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:
Cleans
Push-ups

Men: 75 lb.
Women: 55 lb.

Wednesday

Warm up - 2 Rounds - Row 200 meters, 8 Bar kips, 10 Hollow Rocks, 6 Wall Balls

For Time:  Split the class in half for the two workouts for equipment purposes.

70 Alternating 5 per side Dumbbell Hang C&J 50/35
50 Calorie Row
25 Burpee Pull-Ups

On the 20:00
For Time: 

60 Wallballs (20/14)
40 Calorie Assault Bike
20 Bar Muscle-Ups

Intermediate

70 Alternating 5 per side Dumbbell Hang C&J 40/25
50 Calorie Row
25 Burpee Pull-Ups or ring rows

On the 20:00
For Time: 

60 Wallballs (20/14)
40 Calorie Assault Bike
20 Bar Muscle-Ups , Strict Pull Ups, Ring Rows

Beginner

50 Alternating 5 per side Dumbbell Hang C&J 30/20
30 Calorie Row
25 Burpee

On the 20:00
For Time: 

40 Wallballs (14/10)
25 Calorie Assault Bike
20 Ring Rows

Thursday

Coach led empty barbell warm up.

1. Jerk
5 Sets of the Complex:
3 Front Squats + 2 Push Jerks + 1 Split Jerk

Then 

Back Squat 

5 x 7 @ 75%

Romwod

Friday 

Warm up - Coach stretch - HSW Practice or whatever your mod is for getting upside down. 

3 Rounds for time

400 Meter 1 arm farmer carry - 200 with 1 arm and 200 with other. 70/53

Accumulate 1 min in L sit

HSW 60'

Rest 2 mins

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