PARAMOUNT TWO-WEEK FREE TRIAL just in time for the New Year!
Our coach-led classes are always filled with support, encouragement, and education — the community provides accountability, motivation, and fun!
BOOK AN INTRO with us today to learn how Paramount can help you become a better version you!
— Functional Fitness/Group Classes
— Personal Training
— Sports Performance
— and MORE!
Whether you’ve already done 19.1 and feeling sore, or planning to do the workout again before the deadline… this 20-minute recovery flow is exactly what your body needs to bounce back from all of those wall balls and row pulls.
The 2019 CrossFit Open has officially kicked off! Since the announcement some are calling this an old school CrossFit workout, others are saying it’s a tall athlete’s dream.
Tall or short, this workout is a grind and shouldn’t be underestimated. This one’s going to burn.
19.1 CrossFit Open Workout
15 minute AMRAP
- 19 Wall Balls (20/14 to 10’/9’)*
- 19 Calorie Row
*depends on age and division
19.1 Workout Strategy
Pacing is going to be absolutely key here. 15 minutes in the sport of CrossFit is a marathon, not a sprint. Here are a few things to keep in mind:
Know what you’re doing with your feet in the rower. Don’t be a dummy and play around with the straps; practice your row-to-wallball transition a few times before starting the workout. Sitting on the rower isn’t the place to catch your breath… stand up and walk back to your wall ball station, picking it up without hesitation or thinking, “Why am I doing this again?”
This workout is about grit. It’s going to be 15 minutes in the pain cave, but 15 minutes across the grand scheme of your day is nothing. You’ve got this. Go into this workout with the intention of finishing at the same (or even at a stronger) pace than when you originally started.
A good number to keep in mind is about 85% effort as a starting point, hold that for 12 minutes, then ramp up those last 2-3 minutes for a strong finish.
19.1 WOD Set-up
Get the rower as close to your wall ball target area as possible. Bonus: try not to be somewhere in the gym where the lights are blinding your eyes.
Also, during your 19.1 practice reps, mark a spot on the floor where your feet should go for the wall balls. Place them here every time and avoid awkwardly-positioned reps where you accidentally start too far away or too close.
This workout is definitely one that can be done more than once… if you’re willing to re-enter that pain cave.
CrossFit 19.1 Open WOD Mindset Tips
Below is a collection of mental cues to repeat to yourself mid-WOD. You can write them on the floor, tell a friend to cheer you on, or simply internalize them during your warm-up.
- 12 minutes of steady, 3 minutes of ‘dark place’.
- Never hurried, never paused.
- No resting, always moving.
- For every pull on the handle, think “PULL” for every shot of the wall ball think “PUSH”.
19.1 Movement Breakdowns
Use a ‘clearing stroke’ for your sets, rather than keeping your hands up the entire time.
- Don’t try to shorten your squat. Allow your body to come down smoothly and bounce back up from your natural bottom position. If you are highly mobile, this might mean you are getting well below parallel and that’s OK as long as you use the rebound out of the bottom. Extra effort to prevent depth will probably fatigue you. On the other hand, many people have a naturally shallow squat, so be sure to hit depth each rep!
- Set up your wall ball target as close to your rower as possible. Mark where your feet are in the optimal position so you know exactly how far to stand from the wall every time each round.
- Try to keep same sets the whole time. For example, 10/9 throughout is way better than trying to go unbroken, and then having to break it up into 5 small sets towards the end of the workout.
- If you struggle to get below parallel or tend to have squat issues, you can wear olympic lifting shoes to help you achieve optimal squatting position.
- Jump just a little bit if you start losing height and/or getting tired.
- When it comes to damper settings, higher doesn’t necessarily mean better. Instead, check your drag factor. (It’s in the monitor settings and will largely depend on the altitude and humidity.
- Men drag factor: ~125
- Women drag factor: ~115
- Want an easier way? Just row between 4 and 6. Boom. Simple. Women on the low side, men on the high side of this range.
- Catch: for this workout specifically – try to keep your hips “high” on the rower to prioritize your posterior chain. If you get really “squatty” on the rower, you’ll be even more miserable on the wall balls.
- Stroke should be this sequence: Knees, hips, arms
- Finish: Slight lean back about 10 degrees, pull to the bottom of your sternum with extended knees, elbows in by your ribs.
- Recovery should follow this sequence: Arms, hips, knees
19.1 CrossFit Open: Masters
Masters are going to be following the same as above for the 19.1 workout , until we get to ages 55 and above. Here are your changes:
- Men 55+: 20 lb wall ball, 9’ target*
- Women 55+: 10 lb wall ball, 9’ foot target
19.1 CrossFit Open: Scaled
Doing the 19.1 WOD scaled? You’re looking at the exact same workout, just change the med ball weights.
- Men: 14 lb wall ball, 10’ target
- Women: 10 lb wall ball, 9’ target
Get full details on this week’s workout, competitors guide, tips, etc. at the official CrossFit Games website.
1. Experience the adrenaline rush of competition.
So many of us never felt what it was to compete in sports in our youth. Maybe you weren’t the “athletic kid” growing up. Sure, you probably had plenty of extracurriculars–knowledge bowl, band, choir, speech… But the feeling of going head-to-head with your peers on a physical playing field is one that must be experienced firsthand. And what better place to step outside your comfort zone than within the familiar walls of CF Paramount?
2. Meet your fellow Paramount Athletes.
We all know this is so much more than just a gym. We get to know each other. We make friends. We cheer for each other by name. But what about the members on opposite schedules from yours? Get to know the early risers, the night owls, and the weekend warriors. FNL is basically one big mixer, chock full of all the people with whom you share at least one very key interest.
3. Break through mental and physical barriers.
Can’t do double unders? Never touched your toes to a bar before? Get ready to astound yourself. The Open has a way of drawing us out of our self-imposed shells and showing us what we’re truly capable of. Plus, there’s no cherry picking at FNL. Those movements we may subconsciously–or not so subconsciously–avoid won’t be denied, and being forced to face them head on can open new doors for our fitness.
4. You’re signing up for 5 weeks of challenging yourself, proving your mettle, and having a blast.
Not just WODs, FNL features teams, entertainment, and friendly rivalry for the Team Cup. There’s never a dull moment under the lights.
5. See your coaches walk the walk.
Wish you could witness your favorite coach go HAM in the WOD or pit yourself neck-and-neck against them? Maybe you want to return the favor for all the times they’ve barked encouragement in the midst of a particularly gross workout. Here’s your chance!
6. Because you’re good enough.
The beauty of the Open is that it truly is for everyone—especially now, with a Scaled Division. And trust me, the most thrilling moments of FNL—the ones that live on vividly in our memories—belong to those who achieve their first pull up, double under, T2B, etc.
7. It just might inspire you—or you might inspire others.
No matter which end of the fitness spectrum you currently find yourself on, I guarantee that if you show up and pour your all into the week’s WOD, people will notice. You may find yourself with your very own cheering section. FNL is further proof that we WANT each other to succeed, and that success is measured on a scale completely unique to each of us.
8. This is a journey, and we’re on it together.
You work out with each other nearly every day. You’ve been there through the PRs, the benchmarks, even the setbacks. It’s only fitting to be there for each other now, even if you opt to take on the role of official spectator (by the way, hand-painted signs and personalized tees are always welcome!).
Regardless of how long you’ve been CrossFitting, or your (perceived) ability level, hopefully you’ll take it to heart when we say, “Yes, FNL is for everyone!” The magic that unfolds within the Paramount walls must be experienced to be believed. Whatever your reasons, we sincerely hope you’ll be there with us as we carry on this awesome tradition of celebrating the community spirit that binds us together.
I would love to see as many people as possible at the gym every Friday night during the CrossFit Open. Friends and family are welcome to come watch and cheer you on!
Get Fit this winter with Paramount30!!! Our brand new 30-Minute Conditioning Class launches 1/3/19. Claim your Free One-Week Trial today.
Here at Paramount we are always striving to make our gym the best if can be for our members. We listen to your feedback, requests and concerns. Following are some new programming options we are implementing to make Paramount an even more awesome gym for our community.
Get Fit with Paramount30
We have officially launched the newest program at Paramount—Paramount30—a short, straight-to-the-point conditioning class. No barbells and lots of conditioning! This class is designed to get your heart rate up and keep it up for the ultimate fat burning and cardio push. We use a variety of functional movements combined with endurance-based exercises to give you the best of both worlds in a very effective training model. First class is free—perfect for introducing beginners to the gym
In an effort to cater to more folks, we will be offering this class up to 3 times throughout the day with 10 total offerings throughout the week (growth will allow for more in the future). This class will also include its own membership pricing for those just looking for a quick burn or with limited gym time. Membership to this class will also include access to our two current HIIT Class offerings. The price point will be more affordable for those on a budget.
Paramount30 Class Times
Monday – 830am, 7pm
Tuesday – 7am, 1130am, 7pm
Wednesday – 830am, 7pm
Thursday – 7am, 1130am, 7pm
Friday – 830am, 615pm (HIIT)
Saturday – 9am (HITT)
*this means evening CrossFit Class schedule will change to 5pm/6pm/730pm M-F
5-Class Pack $60
3x/Week Monthly $75
Unlimited Monthly $100
Please tell your friends, family and co-workers about our new class, just in time to help them with their New Years fitness goals. Share the link for a free one-week trial (for new members only).
—> 1 Week Free Trial <—
A recent member survey indicated there is a need for more structured strength work in our CrossFit classes, so starting 12/17, we will be blending the current NCFIT Class programming with our Weightlifting Program. You can expect to see structured strength cycles in a weekly format focusing on several movements each cycle following a progression with a test-out phase at the end. The first cycle we will play around with the days and structure and then, based on feedback, decide how we want to move forward after the first cycle in February.
Tentative Programming Schedule
Monday – Strength + Metcon
Tuesday – Strength + Metcon
Wednesday – Strength Only
Thursday – Metcon Only
Friday – Strength + Metcon
Saturday – Mix Up
24/7 Gym Access
We are still pursuing offering 24/7 gym access with enough interest. We currently have 8 or 9 members committed to paying the extra fee. To gain 24/7 gym access you will need an Unlimited CF or Weightlifting Membership + $25/Month which totals $185/month. This is a great option for those wanting weekend access or day access when we don’t have classes.