J19 Summer Youth Program June 1st, 2014 - July 31st, 2014

We are excited to implement our first youth program.  We are going to keep it small and offer only 10 spots to provide the best learning environment for us and them.

TIME:  10:00AM until 10:45 AM M-F

Starts June 1st 2014 -  Ends: July 31st

Cost is $200 total

We will start with the basics and progress throughout the course. 

Ages 9-13 


Paleo Challenge Kickoff Jan 9th 7:00 PM At CFJ19

We will kick off the Paleo challenge this Thursday night at 7:00PM.  There will be a nutrition discussion led by Dr. Nicole Ussery and food provided by our own Brian Mooney. 

We will lay out the guidelines for this years 30 day challenge.  Many people had amazing results last year. 

If you would like to read up on paleo prior to the meeting check out - http://robbwolf.com/what-is-the-paleo-diet/

We look forward to seeing everyone there! 


2013 Grinch Games - WODS

Event 1

4x400 Meter Relay - Each member of the team will run a 400 meter leg. The score will be for time. 

Event 2

"Cindy with a hanger"

AMRAP in 20 Mins

One person must be hanging from the pull up bar at all times or work must stop. Any reps completed while there is not a person hanging from the bar will not count.

5 Pull Ups

10 GS Push Ups

15 Squats

Event 3 "The Grinch"

There is a 17:30 Minute time cap. 2 people can work at a time.  For every rep or meter not completed a second will be added to your total time. 

4000 Meter Row

Complete in order

50 Burpees Over The Box  20" Box

50 Bear Complex 95/65

50 KB Russian Twists 53/35

50 KB Swings 53/35

50 WB Shots 20/14

50 OHS 45# Bar


J19 Year 2 - Super Thankful For This Dojo and Relationships With Members

It was just two years ago a few of us decided to start getting together at my house to do our daily WOD.  

We stayed in the garage and driveway until we could not fit. Thanks so much to those that came even though we were in the basement of our house.

February 2012 we moved.

A community of really fun people began to develop. 


We made it to year 1.

We have competed together encouraged and supported one another.

Our lives are being changed and friendships are being created every day.

Thanks to God for the blessing and everyone of you for your support.  We love  you all. Kelly and Staci






Squat   - Jump Squat

Push Up - Plank, Moutain Climber, Grass Hopper, Burpee

Sit Ups  - Anchored Unanchored -  

Hollow Body  Hollow ARCH



AMRAP  - As many rounds as possible in a set time. 

2 Mins - 5 Push Ups , 5 Squats , 5 Unanchored sit up

Tabata - 20 seconds work 10 seconds rest



For Time - Set amount of work 

3 Grasshoppers
4 Hollow Rocks
2 Clapping Push Ups  - Scaling




Cooking Classes - Back From Camp

We had a great response to the cooking classes idea last week.  

Our idea is to have everyone leave with a meal for the family and the knowledge of how to do it again.   

Planning to have attendees help prep.  Kinda like a cooking WOD. 

Please put your name on this list so we can get a better idea of when to have the classes.  

Click here for online sign up form

Camping and camp was super fun and educational.  Can't wait to get back in the dojo.  







Too sore, WOD Anyway

I borrowed this post from CrossFit Invoke.  Good stuff. KO

You crushed the WOD yesterday, and the day before that, and  you’ve got your sights set on today’s WOD (unless of course it has thrusters, or overhead squats then suddenly it’s an off day) then just after wowing/boring your coworkers with how many pull ups you did yesterday you realize you can barely move, much less WOD. So you skip today because you’re too sore, and the coaches won’t notice you skipped class (we do actually) smart move right?

Wrong. When you’re sore or just sort of achy and stiff, the worst thing you can do is move less. Besides that, life happens when you least expect it and you may miss a few days unexpectedly, and now suddenly your goals are that much further off than they were when you were trying to pantomime Snatches to your boss this morning.

Here are some reasons why we think you should come in regardless of how sore you are;

1)     As your coaches we have no problem altering the movements and/or scaling the WOD to your ability level, or around your soreness, aches and pains or injuries. All you have to do is let us know and we’d be happy to work with you.

2)     Moving will reduce the soreness. If you don’t want to WOD then just come in and warm up with the class, stake out a corner and stretch and foam roll. Then encourage/yell at your friends while you lounge around with a lacrosse ball on your glutes. If you have no idea where to start when it comes to mobility or flexibility, again, just ask a coach. We really are here to help!

3)     Use the time for your health in some other way. Come in and learn about Crossfit, fitness, health, nutrition, or whatever strikes your interest. Learn by talking to the coaches, learn by watching others WOD and talking to others at the box.

4)     Shakeweight. (You’re never too sore to Shakeweight!) and it’s very functional. Uh hem.

Some things to do if you’re sore or stiff:

1)     Hydrate. You should be drinking At LEAST ½ your bodyweight in ounces of water per day. Ever seen an engine without oil? Don’t let the tissues in your body look like that. You hydrate today for tomorrow…not the moment of.

2)     Move. There are a lot of tissues in your body that interact and are meant to move around and slide across each other, don’t let them get glued down.

3)     Mobilize. Again, this restores motion and reduces inflammation in the tissues in your body. Come into the box and spend time stretching and mobilizing on the lacrosse balls and foam rollers. We also offer a free Yoga class every Sunday with your membership. Consider getting a massage as well, with sites like Groupon, LivingSocial and Twongo, you can almost always get a good deal.

4)     Heat. If you’re muscles are tight a heating pad, hot shower, hot bath (with Epson salt!) or any other source of heat will do wonders.

5)     Rest. Don’t overtrain. Overtraining leads to burnout, injury, and diminishing returns or stagnation in your progress. Active rest such as mobilizing, light running, swimming, hiking, kayaking, Yoga

6)     Shakeweight. (didn’t you read what I wrote about Shakeweighting earlier?)


2013 J19 Team Qualifier After Event 1

Here are the current results after event 1 (bench press and pull ups). There are still athletes that will be posting scores. You have until the end of next week to make up any workouts.    

For the female division the more the pull ups were scaled the lower it moved you down in the rankings.  

Female Scores - Click Here 

Male Scores - Click Here  

I am working on test 2 now. Will post  today. 

2013 J19 Two Person Team Championship

Next weeks WODS/ Tests will be used to determine the top 28 fittest athletes currently at J19. 

The teams will be created by combining 1st with 28th then 2nd with 27th then 3rd with 26th and so on. 

The following link will take you to the concept and scoring of the WODS for next week. If you can't make all five this week you will be given one week to make them up.


Each team with then complete 4 or 5 WODS (TBD)  over the next two months to crown this years championship team.  

Thinking of having a final at this years Grinch Games in December. 




7.17.13  Camaraderie.  It’s something we talk a lot about here in CrossFit.  It’s what makes CrossFit so different and so much better than anything else out there.  Sure, if you were part of a sports team you understand the camaraderie amongst teammates, but I doubt you had it with your competition.  Whether it’s the competition between fellow athletes here at J19, a local competition between boxes, or the South East Regional, camaraderie is felt at all levels.  We give each WOD our all, but never fail to encourage and cheer on a fellow athlete.  The camaraderie you see is a testament to the character of a CrossFitter.  We want to see each other succeed, as we are all working toward common goals.  The brutality of CrossFit is what bonds us and creates such a positive and supportive community. 

Check out the video posted below; a great examples of CrossFit Camaraderie!


A Long Way In A Short Time

CrossFit J19 has come a long way in a short time.  Staci and Kelly Olcott started training clients in their house.  When demand grew and there were more people wanting to learn then they could handle at once in their house, they realized it was time for some new space. 


Over a year ago, they moved to Hoover just off Lorna Road and Rocky Ridge Rd.  Compared to many CrossFit Gyms, CrossFit J19 is big with everything you need to feel the burn.

Kelly, a former U.S. Marine, definitely looks the part of a high intensity trainer who demands results.  The one thing that you cannot see by looking at him is his kind and patient nature.  As a "newbie" to CrossFit, only having been doing WODs for 2 months, Kelly is always willing to explain things and hangs with you during a workout making sure execute the movement safely. 

Staci is the cheerleader of the pair.  She is always encouraging you to move, move, move!  Which is extremely helpful when most of the time half way through the WOD all I want to do is rest. 


CrossFit is not one specific exercise, rather a multitude of movements design to overall enhance your health and fitness.  CrossFit J19 makes sure you do not do the same thing over and over.  As a matter of fact, in my 8 weeks of training 4-5 times a week, I've only seen the same exercise a handful of times.

I can attest to the amazing fitness benefits of CrossFit and the committed nature of the Olcotts.  WIth out a doubt, if you want to get in better shape, have more energy and be more agile, give CrossFit a try.  Just keep in mind, you will be sore in the morning.

Guest blogger,