Monday, January 3 2022

Posted by Mandee on January 2, 2022   |   26 Comments




Squat Build-Up   E3MOM

Back Squat – 10 @ 50%
Front Squat – 8 @ 60%
Overhead Squat – 6 @ 70%
Back Squat – 4 @ 80%
Front Squat – 2 @ 90%

Overhead Squat – 1 @ Max

For Time: (10min cap)
200m Row/Run or 0.5k Bike
21 Sumo Deadlift High Pull   95/65   RX+135/95   MRX 75/55

200m Run/Row or 0.5k Bike
15 Hang Power Snatch
200m Run/Row or 0.5k Bike

9 Overhead Squats
200m Run/Row or 0.5k Bike

Squat & Pistol Development

15 Cossack Squats Alternating Legs

15 Pistols Each Leg or Progressions

15 Goblet Reverse Lunges (alt legs)

15 Pistols Each Leg or Progressions

15 Bulgarian Split Squats (each leg)


26 responses to “Monday, January 3 2022”

  1. Nathaniel says:

    Will the real JT please stand up…there he goes! Jay consistently works in the back of the gym and he’s earned every skip of that rope. He’s dedicated to his health in every way and he’s a heck of a CrossFitter. Jay has become near and dear to our hearts over the years because of the way he treats people and that includes me and my family. He’s a true renaissance man that also loves his neighbor, no matter the neighbor, and try’s his best to do good by everyone. Can’t imagine CFHSV without that booming laugh echoing through the gym. Keep skippin’ that rope friend. Wheels up brother

  2. CJ VK says:

    JT gives the best low fives and he’s an even better guy.

  3. Mandee says:

    Jay T doing what he does best — putting in extra work and pushing himself to be a little bit better every day. This man is as genuine, thoughtful, caring and loving a person as you’ll find. He meets everyone with kindness and respect, and goes above and beyond daily in the way he treats others. He loves to laugh and always finds the silver lining in just about any situation. So very proud to have him at CFHSV and so thankful to call him my friend!

  4. Adela Faust says:

    Great to have Jay in class. Always encouraging and sharing his knowledge with others!

  5. Duke says:

    JT is something else. We usually go on a spring fishing trip. And I kid you not. He cleans everything that comes out of the pond. It doesn’t matter how tired I am. You can count on JT to clean it. Another example. Me and n8 trapped 2 beavers on our farm. JT has worried the mess out of me wanting to clean and cook them beavers. So next time we catch another beaver. CrossFit Huntsville gonna have beaver kabobs. And I’m getting a new beaver hat.

  6. Kel says:

    It’s always a good day when Jay is in class. He is so positive and encouraging , and he works his tail off in the gym in and day out .

  7. Matt says:

    Jay is bad to the bone! Steph, Mya, and I will always remember meeting up with Jay and his family when we were all supporting Paul at the CrossFit games. He has shown so much love and support for our community outside of the box and I will always be grateful to have met him. Keep flying high Jay.

  8. Misty says:

    Jay T! This guy is ALWAYS putting in work! Either before, during, or after class… you can always find this guy in the back of the gym getting in a little extra training. He always has a smile, kind words and a high five as he walks by anyone in the gym. His actions speak louder than his words in both the gym and his life. So glad I’ve had the opportunity to get to know Jay and watch him grow as an athlete! Keep it up!!

  9. Hal says:

    A. Started at 205 BS and ended with 185 OHS

    B. 8:56 rx+ 🚣‍♂️

    C. Complete

  10. Bo says:

    7:21 rx (row)

  11. Fleming says:

    Jay is good as Gold! Nicest guy ever and hardworking all the time! Jay’s the greatest!

  12. Alex says:

    205×10 BS – 205×8 FS – 205×6 OHS
    315×4 BS – 315×2 FS – 225×1 OHS

    6:13 Rx+ (row)

  13. Nathaniel says:

    7:22 scaled

  14. Jason Morgan says:

    A. Training
    B. 5:41 Rx

  15. Bradley says:

    Jay T is the man. He works hard for hours each day in that back corner. Keep it up stud!

    185(10-BS) – 185(8-FS) – 195(6-OHS)
    300(4-BS) – 275(2-FS) – 260(1-OHS)

    6:14 Rx+ (row)

  16. Mandee says:

    135(10-BS) – 135(8-FS) – 115(5-OHS) – 185(4-BS) – 185(2-FS)
    6:53 RX+ (row)

  17. Bailey says:

    A. 155(BS) – 175(FS) – 115(OHS)
    235(BS) – 235(FS) – 130(OHS)
    B. 6:51 RX+ (row)

    • Bailey says:

      4-2-1 for squats

      Jay is the man!! He’s always so encouraging to others and never fails to make you smile. He puts in extra work and it shows, keep up the strong work Jay!

  18. Misty says:

    A. 10 BS @ 105 – 8 FS @ 105 – 6 OHS @ 75 – 4 BS @ 145 – 2 FS @ 145 – 1 OHS @ 105
    B. 6:46 rx (row)

  19. Duke says:

    5:45 rx
    JT also building himself an airplane One thing for sure. I won’t ever ride in it.

  20. Griffin Blake says:

    A. 10-BS @ 225
    8-FS @ 225
    6-OHS @ 195
    4- BS @ 285
    2- FS @275
    1- OHS @ 275

    B. 6:48 rx+ row

  21. Lupo says:

    185 – 155 – 135 – 245 – 255 – 195 (PR) OHS

    6:29 RX row

  22. JJ Millich says:

    A: 205(10)-185(8)-95(6)-260(4)-230(2)-170(1)
    B: 5:00, RX (Bike)

  23. steve price says:

    There’s my man J.T. !!! Showing us how it’s done !
    Mr.Consistency, steadfast ! Always a kind word 🙏🏼
    A. Back Squat: 235 x 10, 315 x 4
    Front Squat: 235 x 8, 315 x 2
    Overhead Squat: 160 x 3
    B. 6:46 Rx

  24. Kim G says:

    A. T
    B. 9:25 rx, row

    Das my good friend, Jay!!!! He can swing a rope, dominate a rower, fly an airplane, build an airplane, fry hush puppies, help a girl find an outdoor knife, snuff out the best vanilla in Mexico, make you laugh ‘til you choke, encourage you in life and at the gym, haul heavy boxes, make the impossible happen, and it’s all just a day’s work for him. He’s the one and only Jay T, and he’s my friend for life!!