Here are your 3rd Place Finishers in the 40′s division at the 2012 Sactown Throwdown. Bob Scheppler, Doug Houlahan, Jenn Ranghiasci and Gia Kramer.
Here are your 2nd place Finishers in the Novice division at the 2012 Sactown Throwdown. Dan Felling, Bridget Yates, Sarah Buckley and Anthony Ostland.
Our open division team (Danny Nichols, Nicki Harrosh, Yago Fidani and Jess Woodall) came in 15th. They went up against many teams who used athletes who competed as individuals in last years CrossFit Games and still performed incredibly well.
I am so proud of these athletes. This competition had NO scaling whatsover and they kicked serious tail all weekend. You are looking at some of the best athletes over 40 and who have been doing CrossFit for less than 18 months in all of Northern California.
There is fantastic footage of almost all of the events over on the Dboard. Thank you so much to Alicia Bannister, Michelle Scheppler and Andy Boone for all the media coverage. I believe Nate Yates will have some serious photo’s as well.
It’s as proud a day as any for our community.
We’ve got a new class in Mill Valley. The Market Hours class starts tomorrow in Mill Valley. Mondays and Thursdays at 3pm. You don’t have to work Market Hours to attend of course.
Open Gym in San Rafael this week from 4 to 5:15pm
WOD
A. Power snatch 2reps each minute for 8 mins. Build weight as necessary.
B. 3 rounds for time
Row 400m/Airdyne .5miles
21 DB ground to overhead (45/30)
12 C2b pull ups
Out of Town WOD
Hold a Handstand for 15 seconds at the top of every minute for 8 minutes. 5 Squats every time you don’t kick up on your first attempt or “accidentally” come off the wall.
Biggest Winner Novato info meeting on Thursday at 10:15am. Biggest Winner’s from Mill Valley and San Rafael are turning in pages Saturday or Monday.
Mill Valley Open Gym on Friday’s from now on. 4-5:15pm
We’ve got a whole bunch of teams competing up at the Sac Town Throwdown. Let us know if you are going to head up because we will be representing large up there.
WOD
5 Rounds for Time:
5 Wall Walks
10 OHS (95/65)
400m Run
Out of Town WOD
5 Rounds for Time:
5 Wall Walks
20 Squats
400m Run
Chuck could be a 60 plus competitive monster. Coach Gilly says it so it is so.
Biggest Winners get ready to turn in your sheets on Saturday or Monday. Novato folks you’ve got your last info meeting at 10:15am on Thursday.
I should have the posters up for the Seminar Series by the end of the week. Sign up!
5:45pm Q and A meeting at San Rafael for the SR/CM Biggest Winners on Wed.
WOD
A1. Single Leg Deadlift (hold two dumbbells); 3111; 6-8reps; 4 sets
A2. Floor Press; 5 Reps; 4 sets
*rest 90-120sec between sets
3 Rounds for Time
25 KBS (53/35)
25 Burpees
Kelly sometimes looks scared and sometimes looks lost but she always seems to be having a good time.
Margie is back!
Biggest Winner Info meeting in Novato at 10:15am on Tuesday and Thursday
San Rafael/CM Biggest Winner Q and A meeting on Wed at 5:45 pm for 30 min. San Rafael Gym.
Here is the new Seminar Schedule that we will be rolling out in San Rafael. $35 per person/per seminar and there will be a sign up sheet in SR for each one. You can email Toni at tonezapon@hotmail.com to sign up as well. We will only be accepting 12 people per seminar. 1-3pm every Saturday.
Week 1 Sat Feb 18th- Bodyweight strength training for home and road (double unders)/Basic Nutrition with Yago and Marcus
Week 2 Feb 25th – Foundations of Fitness. The importance of strength as a foundation of fitness/ Squat, Deadlift and Press with Jess and Evan
Week 3 March 3rd- The Flaws and Corrections of the Olympic Lifts with Danny and Nicki
Week 4 March 10th- Flexibility and Mobility/ Injury prevention and rehabilitation with TJ
Week 5 March 17th- Pullup,Dip, Muscle up Progressions with Allison and Lisa
WOD
A. 4 Sets
5 Press (hard from Racks)
WOD
A. 4 Sets
5 Press (hard from Racks)
150 Row Sprint;
rest 2mins between sets
B. 4 Sets
5 Push Press
30sec Airdyne
rest 2mins between sets
Look at the Boomdiggity. He’s had a few set backs but I’ll be he gets our comeback player of the year award for 2012.
I’ve been on the blog maybe once in five years. Can’t resist.
30 seconds to go:
Victory:
Biggest Winners we are turning in our first log book sheets next Saturday and Monday. We will also have an update on our leaderboard. Check the blog early next week and see, WHO. IS. THE BIGGEST WINNER! so far.
We are starting Open Gym in Mill Valley from 4 to 5:15pm on Fridays beginning this Friday. See you there!
Damn you Steph. The roaring fireplace era in the Belger household is coming to a close.
WOD
A. Front Squat – Build to a tough single for the day
B. Seven rounds for time
7 Front Squats (165/125)
7 Chest-to-bar pull-ups
*Competitors- 10 minutes of Gymnastics Work post.
Out of Town WOD
Work on your rolling pistols and if you can go for a max set for each leg. Take as much rest as necessary.
Mary Boston. What a stud. She dominates the room. What do I have to do to get her to come to one of my classes?
We have a request: When you are in class, please help the coaches by putting your full name (first and last) on the white boards. This will help our attendance system’s accuracy!
We will announce how we are going to run the CF Open workouts at all of our gyms some time next week. If you don’t know what the Open is, please go to the CrossFit website and do some research on the Games. The Open is a worldwide competition qualifying individuals and teams for the Regionals, leading up to the Games in Carson in July.
The next meeting of the Women of TJ’s Gym Discussion Group will be 7:30-8:45pm in San Rafael on Monday, Feb 13th. No charge–just come if you want to chat.
We have a number of teams set to compete at the East Sac Throwdown next weekend, Feb 11th and 12th at the Placer County Fairgrounds in Sacramento. If you can make it, it will be a great day to wear the blue and cheer on our athletes in the Rx, Master’s, and Novice Divisions.
The Biggest Winner comes to Novato tomorrow at 12:30pm. Come check it out.
WOD
Partner Workout
21 Dumbell Ground to Overhead 45/30 , total
30 Wall Balls 20/14
Switch Partners
Both Run 250m
15 DB Ground to Overhead
20 Wall Balls
Switch Partners
Both Run 400m
9 DB G to O
15 Wall Balls
Switch Partners
Both Run 250.
Can’t start until both partners are back from run. DO NOT DROP DUMBBELLS! They are breaking all over the place from being dumped. Be under control.
Out of Town WOD
21,15,9
Situps
Squats
Pushups
Run 400m after each set (after 21′s, after 15, after 9′s)
