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

IMG_4331.JPG

 

 

 

 

 

 

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

Comradery.jpg

 

 

 

 

 

 

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.

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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.

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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

2018 Team Championships (1).png

 

 

 

WODs 4.9.18 - 4.13.18 - Register for The 2018 J19 Team Championships

"Unity is strength. . . when there is teamwork and collaboration, wonderful things can be achieved." --Mattie Stepanek

"Individual commitment to a group effort--that is what makes a team work, a company work, a society work, a civilization work." --Vince Lombardi

The 2018 J19 Team Championship begins next week.  We hope that every member will participate in this special time. There will be two divisions. Male and Female.

Week 1 - 5 will be the individual qualifier. It does not matter if you are just getting started or been crossfitting for years! This event is for everyone. You will have time to make up workouts if you have travel or other issues come up. 

Week 6-10  - Teams will be formed based on rankings. 1st with last , 2nd with 2nd to last and so on in order to make teams as even as possible. 

Five team events will be released. You will need to coordinate with your teammate the times to complete the events. There will be a championship team from each location crowned. 

Final - All locations will come together for a final. The final will be a format where all participating athletes will play a part. This will be teamwork at it's finest!

Register now below.

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 - Line Drills, Banded Stretches, 2 x 10 Wall Balls

Back Squat

4 x 5 @ 70%

1 x 3 @75%

2 x 2 @ 80%

1 x 1 @ 90%

Then

Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
100-ft. walking lunge

Scaling
This couplet pairs a difficult movement with an easier movement. The lunges will tax you metabolically while your arms and shoulders recover from the handstand walks. Pick a modification for the handstand walk that still requires you to get inverted and place weight on your hands.

Intermediate Option
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk (10 attempts max, then move on)
100-ft. walking lunge

Beginner Option
Complete as many rounds as possible in 12 minutes of:
50-ft. bear crawl
50-ft. walking lunge

Tuesday

Warm Up - 2 rounds 10 Cal Row, 5 Burpees, 8 Cal Bike , 5 Power Clean and Jerk Bar

Conditioning
3 Rounds:
25 Calorie Row
21 Burpees
15/12 Calorie Assault Bike
12 Power Clean and Jerks (95/65) - DO NOT DROP BAR FROM OH
rest 3 minutes between

Intermediate

Conditioning

3 Rounds:
25 Calorie Row
21 Burpees
15/12 Calorie Assault Bike
12 Power Clean and Jerks (95/65) - DO NOT DROP BAR FROM OH
rest 3 minutes between

Beginner

Conditioning
3 Rounds:
15 Calorie Row
15 Burpees
10/7 Calorie Assault Bike
10 Power Clean and Jerks (65/35) - DO NOT DROP BAR FROM OH
rest 3 minutes between

Wednesday

Warm Up

2 Rounds - Run 400 , 10 Good Mornings, 30 Double Unders , 5 Bar Kips

1. Deadlift
Build to a Heavy Set of 5

2. Conditioning
AMRAP 12:
6 Strict T2B
9 Deadlifts (225/155)
30 Double Unders

3. Row Conditioning - Extra work outside of class.
1 x 1,000m Row
2 x 600m Row
4 x 200m Row
2 x 600m Row
1 x 1,000m Row
Equal Work/Rest

Intermediate

1. Deadlift
Build to a Heavy Set of 5

2. Conditioning
AMRAP 12:
6 K2E
9 Deadlifts (185/115)
30 Double Unders

3. Row Conditioning - Extra work outside of class.
1 x 1,000m Row
2 x 600m Row
4 x 200m Row
2 x 600m Row
1 x 1,000m Row
Equal Work/Rest

Beginner

1. Deadlift
Build to a Heavy Set of 5

2. Conditioning
AMRAP 12:
6 Sit Ups
9 Deadlifts (115/75)
30 Single Unders

3. Row Conditioning - Extra work outside of class.
1 x 1,000m Row
2 x 600m Row
4 x 200m Row
2 x 600m Row
1 x 1,000m Row
Equal Work/Rest

Thursday

Warm Up - Coaches Choice

Run 200

100 Second Plank

Run 200

50 Mountain Climbers

Run 200

40 Tire Hammers

Run 200

30 KB Swings

Run 200

20 Box Overs

Run 200

10 Strict Pull Ups

Run 200

Friday

Warm Up - Squat to bring sally up - Banded Stretches , Ys Ts and Ws 5s or 2.5s 10 each.

Back Squat 

3 x 5 @ 80 %

2. Clean
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Cleans
Minute 2 – 2 Hang Squat Cleans
Minute 3 – 1 Squat Clean
Minute 4 – Rest

Then

2 Min ME Each Movement with no rest between 

Row, Bike, Burpee

teamwork.jpeg

 

 

WODs 4.2.18 - 4.6.18 - Team Championship Starts Next Week

Happy Easter! We hope that everyone has a great day of reflection that is full of hope. 

Darkness comes. In the middle of it, the future looks blank. The temptation to quit is huge. Don't. You are in good company... You will argue with yourself that there is no way forward. But with God, nothing is impossible. He has more ropes and ladders and tunnels out of pits than you can conceive. Wait. Pray without ceasing. Hope.  - John Piper

Team Championship

There will be five workouts or lifts that will be completed over another five week period starting next week. These workouts will be part of our regular programming. There will only be two divisions. Male and Female. The five workouts will create a ranking of male and female for all locations. Once the rankings are complete we will form teams of two. For example if we have 30 athletes in a division. 30th will pair with 1st , 29th will pair with 2nd and so on.  

Once teams are formed there will be five additional partner workouts to create a team ranking for each location. 

We will have a final championship at the Alabaster location. The format for the final championship TBA. 

Next Level T-shirts and tanks are available. If you want to participate but don't want a shirt use code - noshirt and the price will be reduced by $20. 

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 - Ride, row, ski or run 2 mins. Roll out back and legs. 10 hollow rocks. Practice HSW or HSH for 1 min. Banded stretches - Ankles Hips.  Build up tp squat weight. 

Back Squat - If you have not found a max please do.

3x8 @ 65%

1x5 @ 70%

2x2 @ 75%

1x1 @ 80%

Then

10-20-30-40 Wall Ball Shots - Run 200 meters with ball between rounds. 

RX 20/14

Intermediate 16/12

Beginner - No ball or lightest ball. Complete run W/O ball.

Then not for time

3x10 Dumbell Curls

Tuesday

Warm up - Line Drills - High Knees, Punter Kicks, Butt Kicks, Inch work. 

10 Good mornings, 10 Strict press, 

Build to shoulder press and DL weight.

2 rounds for max reps of:
2 minutes of shoulder presses, 135 / 95 lb.
Rest 1 minute
2 minutes of Tire Flips
Rest 1 minute
2 minutes of deadlifts, 315 / 215 lb.
Rest 1 minute

Scaling
Two minutes is a long time to continue performing a heavy lift, which means you will need to be smart about resting during each interval. Drop the weights so that you can get in multiple sets of several lifts at each station. Beginning athletes should focus less on the speed of the reps and concentrate on maintaining good mechanics.

Intermediate Option
2 rounds for max reps of:
2 minutes of shoulder presses, 115 / 75 lb.
Rest 1 minute
2 minutes of Tire Flips
Rest 1 minute
2 minutes of deadlifts, 225 / 155 lb.
Rest 1 minute

Beginner Option
2 rounds for max reps of:
2 minute of shoulder presses, 65 / 45 lb.
Rest 1 minute
2 minute of Tire Flips
Rest 1 minute
2 minute of deadlifts, 115 / 75 lb.
Rest 1 minute

Wednesday

Burgener Warm Up and double under practice.  Box jump practice. Coach Stretch

1. Snatch
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Snatches + 3 Overhead Squats
Minute 2 – Rest
Minute 3 – 5 Squat Snatches
Minute 4 – Rest

(Rounds 1-4): 50-55-60-65%

2. Conditioning
AMRAP 15:
15 Power Snatches (95/65)
30 Sit Ups
60 Double Unders

Intermediate

1. Snatch
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Snatches + 3 Overhead Squats
Minute 2 – Rest
Minute 3 – 5 Squat Snatches
Minute 4 – Rest

(Rounds 1-4): 40-45-50-55%

2. Conditioning
AMRAP 15:
15 Power Snatches (75/55)
30 Sit Ups
60 Double Unders

Beginner

1. Snatch
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Snatches + 3 Overhead Squats
Minute 2 – Rest
Minute 3 – 5 Squat Snatches
Minute 4 – Rest

Practice with PVC

2. Conditioning
AMRAP 15:
15 Power Snatches PVC
30 Sit Ups
60 Single Unders

Thursday

Warm up - Shadow boxing for 3 mins.  Coach stretch.

4 rounds for time of:
15 box jumps
Run 400 meters

Men: 36-in. box
Women: 30-in. box

Scaling
The 15 high box jumps are meant to be a challenge, particularly after running hard. Choose a box height that is manageable but a little outside your comfort zone. If you can, select a box that allows you to jump instead of performing step-ups to a taller box.

Intermediate Option
4 rounds for time of:
15 box jumps
Run 400 meters

Men: 30-in. box
Women: 24-in. box

Beginner Option
3 rounds for time of:
15 box jumps or step-ups
Run 400 meters

Men: 15-in. box
Women: 12-in. box

Friday

Warm up - Ride, row, ski or run 2 mins. Roll out back and legs. 10 hollow rocks. Practice HSW or HSH for 1 min. Banded stretches - Ankles Hips.  Build up tp squat weight. 

Back Squat - If you have not found a max please do.

3x8 @ 65%

1x5 @ 70%

2x2 @ 75%

1x1 @ 80%

Then

1. Conditioning
Teams of 3
For Time: 
400 Meter Run with Sand Bag
6 Rope Climbs
20 Squat Cleans (135/95)
400 Meter Run with Sand Bag
9 Rope Climbs
35 Squat Cleans (135/95)
400 Meter Run with Sand Bag
12 Rope Climbs
50 Squat Cleans (135/95)

*Carry (50/35) Sand Bag as a Team for Runs

Intermediate

1. Conditioning
Teams of 3
For Time: 
400 Meter Run with Sand Bag
20 Pull Ups
20 Squat Cleans (115/75)
400 Meter Run with Sand Bag
30 Pull Ups
35 Squat Cleans (115/75)
400 Meter Run with Sand Bag
40 Pull Ups
50 Squat Cleans (115/75)

*Carry (35/25) Sand Bag as a Team for Runs

Beginner

1. Conditioning
Teams of 3
For Time: 
200 Meter Run
20 Ring Rows
20 Squat Cleans (75/45)
200 Meter Run
30 Ring Rows
35 Squat Cleans (75/45)
200 Meter Run
40 Ring Rows
50 Squat Cleans (75/45)

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WODs 3.26.18 - 3.30.18

It was awesome today to get out and serve with our community. 

Important Assault Bike use info!  Please do not stand on the pedal to get on and off the bike. This over time will cause the crank shaft to bend. Please do not allow children on the bikes at any time. Once the pedals are moving it is challenging to make them stop. A child suffered a broken ankle while playing on the bike. 

The 2018 Open has been one of the best ever!  Monday is the final day! Congratulations to everyone on a great season. 

We will be kicking off the J19 Team championship in two weeks.  There will be another five weeks of qualifiers in order to form teams. The qualifier wods will be part of the daily programming. Once the qualifiers are completed teams will be formed. 1st will be paired with last. 2nd will be with second to last and so on. Then we will have five team workouts. 

This year we will have the championship at J19 Alabaster. 

Monday

Warm up - Line drills

1 Round - 10 Cal Row, 30 second plank at top and bottom of push up. 30 singles, 10 sit ups. 

Coach stretch.

Complete as many rounds as possible in 7 minutes of:
15-cal. row
15 push-ups

Scaling
This couplet is designed to allow athletes to maintain intensity in each movement throughout the 7 minutes. The row should be a sprint, and the push-ups should be performed in no more than 2-3 quick sets. The early rounds should not take you more than 90 seconds.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
12-cal. row
12 push-ups

Beginner Option
Complete as many rounds as possible in 7 minutes of:
10-cal. row
10 knee push-ups

Rest 3 Mins Then

Complete as many rounds as possible in 7 mins of:

30 Double Unders

15 Sit Ups

Intermediate

30 Double Unders

15 Sit Ups

Beginner

30 Single Unders

10 Sit Ups

Tuesday

Warm up - 400 Meter run, Banded Stretches (ankles, hips) 10 Oh presses each arm dumbells. 10 Hollow rocks. 

Build to a 1 rep max Back Squat

Then

5 Rounds

10 Front Rack Lunges 115/75

10 Bar Facing Burpees

Run 200 Meters

Intermediate

5 Rounds

10 Front Rack Lunges 95/65

10 Bar Facing Burpees

Run 200 Meters

Beginner

4 Rounds

10 Front Rack Lunges 45/35

5 Bar Facing Burpees

Run 200 Meters

Wednesday

Warm Up - Row 500 - Coach stretch. Practice squat cleans, S2O and pull ups.

The Lyon

5 rounds, each for time of:
165/125-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Intermediate

The Lyon

5 rounds, each for time of:
135/95-lb. squat cleans, 7 reps
135-lb. shoulder-to-overheads, 7 reps
7 burpee pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Beginner

The Lyon

4 rounds, each for time of:
75/45-lb. squat cleans, 7 reps
75-lb. shoulder-to-overheads, 7 reps
7 burpee ring rows

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Thursday

Warm up - Line Drills, Coaches Stretch

1. Conditioning
EMOM x 16
1st Minute: 14/12 Calorie Row
2nd Minute: 12 Sumo Deadlift High Pulls (95/65)
3rd Minute: 8/10 Calorie Bike
4th Minute: 8 Burpee Box Jumps (24/20)

Then - Romwod

Intermediate

1. Conditioning
EMOM x 16
1st Minute: 12/10 Calorie Row
2nd Minute: 12 Sumo Deadlift High Pulls (75/45)
3rd Minute: 7/9 Calorie Bike
4th Minute: 7 Burpee Box Jumps (24/20)

Then - Romwod

Beginner

1. Conditioning
EMOM x 16
1st Minute: 10/8 Calorie Row
2nd Minute: 10 Sumo Deadlift High Pulls (45/35)
3rd Minute: 6/8 Calorie Bike
4th Minute: 6 Burpee Box Step Ups (24/20)

Then 

RomWOD

Friday

Warm Up - 2 rounds of 5 reps of each movement

4 Rounds

10 Deadlift 225/155

10 Ring Dips

10 KB Swings 70/53

10 Wall Balls

10 T2B

Intermediate

4 Rounds

10 Deadlift 185/125

10 Ring Dips or box dips

10 KB Swings 53/35

10 Wall Balls

10 K2E

Beginner

4 Rounds

10 Deadlift 135/95

10 Box Dips

10 KB Swings 35/18

10 Wall Balls

10 Sit Ups

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WODs 3.19.18 - 3.23.18 - Urban Purpose Meal This Sunday 2:30 PM

Congratulations to all the open competitors! This has been one of the best open seasons yet! Thanks to everyone for supporting and cheering these athletes through mental and physical challenges! The community has been second to none! One week to go.

Join us this Sunday at 2:30 PM at Shades Mountain Baptist as we go out with Urban Purpose to feed the homeless and make someones day better. This is a great opportunity to make a positive impact on those who have become a little less fortunate. Truth is that all of us are just a choice or a step away from experience the same situation. Everyone is fighting a battle. Let's come together as a community and make someone's load a little lighter. 

Monday

Warm Up

Line Drills - High Knees, Butt Kicks, Punter Kicks, Inch Worms, Kareoke

Banded stretches - Ankles, Hips, Front Rack

 

1. Pause Front Squat
Build to Heavy Single
3 seconds pause in bottom

2. Conditioning
5 Rounds, Every 3 Minutes: 
300/250 Meter Row
15 Wallballs (20/14)

Intermediate

1. Pause Front Squat
Build to Heavy Single
3 seconds pause in bottom

2. Conditioning
5 Rounds, Every 3 Minutes: 
250/200 Meter Row
15 Wallballs (20/14)

Beginner

1. Pause Front Squat
Build to Heavy Single
3 seconds pause in bottom

2. Conditioning
5 Rounds, Every 3 Minutes: 
200/150 Meter Row
12 Wallballs (14/10)

Tuesday

Warm up

Ski, Bike, Row 2 Mins

2 Rounds

10 Hollow Rocks , 10 Bar Kips, 10 DB Snatches, 3 Strict Pull Ups

 

15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks - Single Arm Alternate
Weighted pull-ups

Use dumbbell for your weighted pull-ups.

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Scaling
This workout should be completed relatively quickly. Choose a weight for the dumbbells that allows you to complete the set of 15 unbroken. The pull-ups might need to be broken into several sets. Choose a modification that is more challenging than you would normally use for standard pull-ups.

Intermediate Option
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Strict pull-ups

Men: 35-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Jumping pull-ups with slowed descent

Men: 20-lb. dumbbells
Women: 10-lb. dumbbells

Wednesday

Warm Up

20 Burpees

Coach Stretch

15 Thrusters with bar. 

 

5 rounds for time of:
Run 400 meters
15 thrusters

Men: 95 lb.
Women: 65 lb.

Scaling
This is a medium-length workout that will be very metabolically challenging. Reduce the load and reps on the thruster so you can complete each set unbroken and still run hard.

Intermediate Option
5 rounds for time of:
Run 400 meters
15 thrusters

Men: 75 lb.
Women: 55 lb.

Beginner Option
4 rounds for time of:
Run 400 meters
10 thrusters

Men: 45 lb.
Women: 35 lb.

Thursday

Warm Up

2 rounds of 10 of each movement of the wod. 

Coach Stretch. 

15 Min AMRAP

30 Tire Hammers

30 Double Unders

30 Sit Ups

10 Cal Bike

Then

Romwod

Friday 18.5

everypro.jpeg

 

 

WODs 3.12.18 - 3.16.18 - Urban Purpose Meal March 25th

Every year The Open season breaths so much life into the gym! It brings so much excitement and comradery and there's alway lot's of first for our athletes. Congratulations to all the competitors and a sincere thank you to everyone for judging and cheering these athletes on. 

We are placing an order for truckers hats. Click this link if you would like to see what they look like and order.

March 25th we're getting together with Urban Purpose to to feed the homeless and less fortunate. We are taking donations to pay for the meal. We will meet at Shades Mountain Baptist church at 2:30 PM and head downtown. All families are welcome. For more info contact Quincy Marlin 205-789-8790 or Mark Jenkins 205-987-2870. 

Monday

Work up to a heavy 3 Deadlift

Then

21-15-9

Deadlift 275/165

Box Jumps 24/20

Intermediate

Work up to a heavy 3 Deadlift

Then

21-15-9

Deadlift 185/125

Box Jumps 24/20

Beginner

Work up to a heavy 3 Deadlift

Then

21-15-9

Deadlift 135/95

Box step ups 24/20

Tuesday

Five 3-minute rounds of:
10 front squats
10 Pull Ups
Row for max calories
Rest 3 minutes between rounds.

Men: 185-lb. 
Women: 125-lb. 

Intermediate

Five 3-minute rounds of:
10 front squats
10 Pull Ups
Row for max calories
Rest 3 minutes between rounds.

Men: 135-lb. 
Women: 80-lb. 

Beginner

Five 3-minute rounds of:
10 front squats
10 Ring Rows
Row for max calories
Rest 3 minutes between rounds.

Men: 75-lb. 
Women: 45-lb. 

Wednesday

Work up to a heavy split Jerk from the rack

Then 

10 Minute AMRAP

7 HSPU

5 Burpees

2 Pistols (alternating)

Intermediate

Work up to a heavy split Jerk from the rack

10 Minute AMRAP

7 HSPU 

5 Burpees

2 Pistols (alternating)

Beginner

Work up to a heavy split Jerk from the rack

10 Minute AMRAP

7 Push Press 

5 Burpees

2 weighted step ups

Thursday

20 Mins - Bike, Row or Ski

Every 2 mins complete 20 Sit ups

Friday 18.4

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WODs 3.5.18 - 3.9.18 - New Intro Starts This Week!

We will be hosting the Urban Purpose Challenge at J19 Hoover on April 28th!  Urban Purpose is a ministry in Birmingham that targets helping the poor and the broken. Our own Mark Jenkins plays a big role with the ministry and we should all get excited to be a part of helping them do the great things that they do. The Challenge is a four person team competition with all proceeds benefitting the ministry. Find your team and go register at www.urbanpurposechallenge.com. 

This years open has been a blast so far! Congratulations to all the athletes for participating and thank you to everyone that has cheered and helped out. We have the greatest community around! 

T - shirts will be in this week! 

Monday

Warm up

2 rounds

30 Single Unders

10 Squats - 1 second pause at bottom

30 sec sampson stretch each leg

10 WB

1. Conditioning
5 Rounds:
1:00 Assault Bike
1:00 Wallballs (20/14)
1:00 Double Unders
1:00 Rest

Tuesday

Warm Up

Jog 400

Then 2 rounds

5 Bar Kips

10 Russian KBs

2 Strict pull ups

Coach stretch

Double Helen
3 rounds for time of:
Run 800 meters
42 kettlebell swings
24 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Scaling
Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace.

Intermediate Option
3 rounds for time of:
Run 800 meters
30 kettlebell swings
18 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
3 rounds for time of:
Run 600 meters
24 kettlebell swings
15 ring rows

Men: 12-kg kettlebell
Women: 8-kg kettlebell

Wednesday

Havana

Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans

Men: 185 lb.
Women: 125 lb.

Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans

Men: 135 lb.
Women: 95 lb.

Beginner Option
Complete as many rounds as possible in 20minutes of:
75 single-unders
20 knee push-ups
10 power cleans

Men: 75 lb.
Women: 55 lb.

Thursday

Row 5 Mins

Bike 5 Mins

50 GHDs

50 Back Extensions

RomWod

Friday

18.3

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WODs 2.26.18 - 3.2.18 - New Intro Course Starts Next Week

If you know someone that needs to get moving tell them about our intro classes that start next week. Together we will help them. Registration can be found by clicking this link

Open Season is in full force.  Enjoy the season! Congratulations to all participants. Thank you to everyone that has helped and cheered these athletes on! 

Monday

Warm Up

Row 500 - Stretch

2 Rounds

10 Hollow Rocks

20 Sec HSH or Walk

10 Clusters with bar.

1. Skills
Alternating On the Minute x 12
Odd Minutes: 8-12 Kipping Handstand Push-ups
Even Minutes: 30 Seconds Max Double Unders

2. Conditioning
On the Minute x 12
Minute 1 – 15/12 Calorie Row
Minute 2 – 6 Power Cleans (155/105)
Minute 3 – 15/12 Cal Bike

Intermediate

1. Skills
Alternating On the Minute x 12
Odd Minutes: 5-8 Kipping Handstand Push-ups
Even Minutes: 30 Seconds Max Double Unders or attempts

2. Conditioning
On the Minute x 12
Minute 1 – 14/11 Calorie Row
Minute 2 – 6 Power Cleans (135/95)
Minute 3 – 13/11 Cal Bike

Beginner

1. Skills
Alternating On the Minute x 12
Odd Minutes: 20 Second HSH
Even Minutes: 30 Seconds Max single unders

2. Conditioning
On the Minute x 12
Minute 1 – 10/8 Calorie Row
Minute 2 – 6 Power Cleans (75/35)
Minute 3 – 9/7 Cal Bike

Tuesday

Warm Up

Line Drills - Stretch

2 rounds

10 Thrusters 1 sec pause at top and bottom

5 burpees

10 Box step ups

15 Double Unders

1. Conditioning
For Time: 
400 Meter Run
21 Front Squats (115/80) 
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Front Squats (115/80)
15 Burpee Box Jumps (24/20)
400 Meter Run
9 Front Squats (115/80)
9 Burpee Box Jumps (24/20)
400 Meter Run

Intermediate

1. Conditioning
For Time: 
400 Meter Run
21 Front Squats (95/65) 
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Front Squats (95/65)
15 Burpee Box Jumps (24/20)
400 Meter Run
9 Front Squats (95/65)
9 Burpee Box Jumps (24/20)
400 Meter Run

Beginner

1. Conditioning
For Time: 
200 Meter Run
15 Front Squats (65/35) 
15 Burpee Box Step ups (20/20)
200 Meter Run
12 Front Squats (65/35)
12 Burpee Box step ups (20/20)
200 Meter Run
9 Front Squats (65/35)
9 Burpee Box Jumps (20/20)
400 Meter Run

Wednesday

Warm up

Bike Two Minutes

Burgener Warm up

1. Power Snatch + Squat Snatch
On the Minute x 10: 1 Complex
Minutes 1-2 @ 60%
Minutes 3-4 @ 65%
Minutes 5-6 @ 70%
Minutes 7-8 @ 75%
Minutes 9-10 @ 75-80%

2. AMRAP 8 Mins

3 Deadlift 225/155

3 C2B Pull Ups

6, 6 , 9, 9 

Intermediate

1. Power Snatch + Squat Snatch
On the Minute x 10: 1 Complex
Minutes 1-2 @ 60%
Minutes 3-4 @ 65%
Minutes 5-6 @ 70%
Minutes 7-8 @ 75%
Minutes 9-10 @ 75-80%

2. AMRAP 8 Mins

3 Deadlift 185/115

3  Pull Ups

6, 6 , 9, 9 

Beginner

1. Power Snatch + Hang Snatch
On the Minute x 10: 1 Complex
Minutes 1-2 @ 60%
Minutes 3-4 @ 65%
Minutes 5-6 @ 70%
Minutes 7-8 @ 75%
Minutes 9-10 @ 75-80%

2. AMRAP 8 Mins

3 Deadlift 115/65

3 Ring Rows

6, 6 , 9, 9 

Thursday

Not For Time

50 GHD Sit Ups

50 Back Extension

Then

Ski, Bike, Row

5 Mins for Calories

Romwod

Friday

18.2

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WODs 2.19.18 - 2.23.18 - New T-shirt order goes in this Friday

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat. - Teddy Roosevelt

The first workout of the 2018 Crossfit Open is announced this Thursday. It will be an awesome season for the testing of the will and comradery amongst each other. I encourage everyone to participate. To register go to www.crossfit.com select games and follow the instructions. 

Don't miss out on the new J19 Fitness BE STRONG T-shirt. Click here to select yours. The order will be placed this week. 

Monday

Warm Up

Light jog - 200 Meters, Coach Stretch

3 Rounds

8 Bar Kipping Knee tucks

5 Deadlift increasing weight each round

For time:

800-meter run
25 toes-to-bars
25 deadlifts

Men: 225 lb.
Women: 155 lb.

Scaling
This is a longer workout that places a lot of demand on the midline. Drop the number of reps and the loading so that each round can be completed in less than 10 minutes.

Intermediate Option
3 rounds for time of:
800-meter run
15 toes-to-bars
15 deadlifts

Men: 185 lb.
Women: 125 lb.

Beginner Option
3 rounds for time of:
400-meter run
20 sit-ups
15 deadlifts

Men: 95 lb.
Women: 65 lb.

Tuesday

Warm Up

Light jog - 200 Meters, Coach Stretch

3 Rounds

8 Bar Kipping Knee tucks

5 Deadlift increasing weight each round

1. Overhead Squat
Build to a Moderate Set of 3

2. Conditioning
AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

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

rest 3 minutes

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

rest 3 minutes

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

Intermediate

1. Overhead Squat
Build to a Moderate Set of 3

2. Conditioning
AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (55/35)

rest 3 minutes

18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (75/45)

rest 3 minutes

15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (95/55)

rest 3 minutes

12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (115/65)

Beginner

1. Overhead Squat
Practice OHS with pvc. If there are mobility issues work on them. If the squat is mature build to moderate set of 3. 

2. Conditioning
AMRAP 3
15/10 Calorie Row
15 Burpees
Max Overhead Squats - PVC or light load

rest 3 minutes

12/9 Calorie Row
12 Burpees
Max Overhead Squats - PVC or light load

rest 3 minutes

11/8 Calorie Row
9 Burpees
Max Overhead Squats PVC or light load

rest 3 minutes

10/7 Calorie Row
6 Burpees
Max Overhead Squats PVC or light load

Wednesday

Warm Up

3 Rounds

Bike 10 Cals

10 Hang Power Cleans with bar

5 Strict Pull Ups

15 Double Unders or 30 singles

1. Conditioning
AMRAP 15:
15 Hang Power Cleans (135/95)
30 Calorie Bike
15 Chest to Bar Pull-Ups
60 Double Unders

Intermediate

1. Conditioning
AMRAP 15:
15 Hang Power Cleans (115/75)
30 Calorie Bike
15 Pull-Ups
60 Double Unders

Beginner

1. Conditioning
AMRAP 12:
15 Hang Power Cleans (65/35)
20 Calorie Bike
15 Ring Rows
100 Single Unders

Thursday

Line Drills. 

Banded Stretches. Ankles , Hips

1. Back Squat
1×7 @ 70%
1×5 @ 75%
3×3 @ 80%

2. Gymnastic Conditioning
AMRAP 8:
3 Calorie Row + 3 Kipping Handstand Push-ups
6 Calorie Row + 6 Kipping Handstand Push-ups
9 Calorie Row + 9 Kipping Handstand Push-ups
Continue to add (3) repetitions per round until cap.

Romwod

Friday - Open workout.  Modifications will be created as needed.

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WODs 2.12.18 - 2.16.18 - Sign up for your new J19 Fitness T-shirt.

Mental toughness is spartanism with qualities of sacrifice, self-denial, dedication. It is fearlessness, and it is love.  -Vince Lombardi

Get the very first release of the new J19 Fitness T-shirt.

The location with the highest T-shirt sales get 2 brand new Assault Bikes. Click Here To Get Yours!

Monday

2 rounds for time of:
Run 1 mile
100 sit-ups

Scaling
Try for a hard push on each run and a steady pace on the sit-ups. If you generally scale running workouts, modify the length of the run and use jogging or even fast walking if needed. Cut the sit-up reps back to a number that is manageable.

Intermediate Option
2 rounds for time of:
Run 1,200 meters
75 sit-ups

Beginner Option
2 rounds for time of:
Run 800 meters
50 sit-ups

Tuesday

1. Clean and Jerk
Build to a Heavy Single

2. Conditioning
AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Squat Clean Thrusters (115/80)

Intermediate

1. Clean and Jerk
Build to a Heavy Single

2. Conditioning
AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Squat Clean Thrusters (95/65)

Beginner

1. Clean and Jerk
Practice movement with light controllable weight.

2. Conditioning
AMRAP 10:
30 Lateral Barbell Burpees
100 Single Unders
30 Squat Clean Thrusters (75/45)

Wednesday

21-15-9 reps for time of:
Snatches - Do not drop barbell from OH
Box jumps

Men: 115 lb., 24-in. box
Women: 75 lb., 20-in. box

Scaling
This couplet is a sprint. Choose a snatch load that allows you to complete large sets. Go unbroken if possible. The box should be low enough that you can cycle the next rep immediately. Beginner athletes can step up or pick a lower box that allows a jump.

Intermediate Option
21-15-9 reps for time of:
Snatches - Do not drop barbell from OH
Box jumps

Men: 95 lb., 20-in. box
Women: 65 lb., 16-in. box

Beginner Option
21-15-9 reps for time of:
Snatches - Do not drop barbell from OH
Box step-ups

Men: 65 lb., 16-in. box
Women: 45 lb., 12-in. box

Thursday

Complete as many rounds as possible in 20 minutes of:
25 burpees
15 body-weight back squats - If you can clean the weight from the floor and get in the back rack do it.

Scaling
This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
20 burpees
10 ¾-body-weight back squats

Beginner Option
Complete as many rounds as possible in 15 minutes of:
12 burpees
12 empty-bar back squats

Friday

1. Conditioning
3 Rounds:
AMRAP 3: Calorie Bike, Row, Ski
AMRAP 2: KB Swings (53/35)
AMRAP 1: Pull-ups
Rest 2:00

Intermediate

1. Conditioning
3 Rounds:
AMRAP 3: Calorie Bike, Row, Ski
AMRAP 2: KB Swings (44/26)
AMRAP 1: Pull-ups , Jumping Pull Ups, Ring Rows
Rest 2:00

Beginner

1. Conditioning
2 Rounds:
AMRAP 3: Calorie Bike, Row, Ski
AMRAP 2: KB Swings (35/18)
AMRAP 1: Ring Rows
Rest 2:00

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