Saturday

Charlie and Malia are engaged!!!  Such an incredible couple who met at the gym.  They are very special to me and the Dr. as well as many other folks around here and we couldn’t be happier for them.

Amazing Day at Regionals.  Marcus , Brit, Lisa, Dan and the Team have represented themselves and their community with incredible effort and we should all be very proud of them.  They deserve it.

WOD’s

All Levels
A. Thrusters; 3-3-3-3-3; rest as needed

4 Sets for Reps
1min – Wall Balls
:15sec – rest
1min – Row Calories
:15sec – rest
1min – Burpees
rest 1:30

Wrench
A. Squat Clean Thrusters; 3-3-3-3-3; rest as needed

4 Sets for Reps
1min – Power Snatch 135/95
:15sec – rest
1min – HSPU
:15sec – rest
1min – Airdyne
rest 1:30

Sunday

Out of Town WOD

Mobility WOD http://www.mobilitywod.com/2012/11/jill-miller-and-your-dys-supple-neck/

Let’s Go Blue!!!!

I know we’ve got a huge weekend ahead of us at the NorCal Regionals but competitive exercising isn’t the only thing going on with members of TJ’s Gym.  Matt Hyman is seated at the final table of the World Poker Tournament.  Winner takes home…..1.5 million!

Check out all the info here.

We have a sweet setup for our tent.  No coolers, food or booze allowed to be brought into the fairgrounds.  There are plenty of food and beverage vendors here.  It will be hot and and it will be chilly so dress accordingly and get ready to get loud!  Wear your blue or we have gear to purchase at the event.

WOD 

All Levels
A. 2 Hang Power Snatch + 1 Power Snatch; 5 sets; rest as needed
B. Push Press; 3-3-3-3; rest as needed

5 Rounds for Time
5 Hang Power Cleans
5 Push Press
200m Run

Wrench
A. 1.1.1 Power Snatch; 5 sets; rest as needed
B. 2 Push Press + 2 Push Jerks; 4 sets; rest as needed

5 Rounds for Time
5 Ground to Overhead 135/95
200m Run

Metabolic

From Jake, to Bridget with love

“Badger“

Complete three rounds for time of:
95/65 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Out of Town WOD

30 Burpees

30 Pullups

800m Run

3rds

Mobility WOD http://www.mobilitywod.com/2012/11/mwod-fight-club-social-pressure-drill/

Keep an eye out for the TJ’s Tent in Tent city.  We’ll be providing shade and really cool folks to hang out with.

Sonoma County Fairgrounds

WOD 

All Levels
A1. SL RDL; 3010; 5-7reps; rest 90sec; 4 sets
A2. Weighted Dips; 21X1; 3-5reps; rest 90sec; 4 sets
5mins @ 85%
5 Burpees
5 Box Jumps
rest 2mins
5mins @ 85%
10 Lunges
5 Push Ups
rest 2mins
5mins @ 85%
5 KBS (53/35)
5 Sit Ups

Wrench
A1. SL RDL; 3010; 5-7reps; rest 90sec; 4 sets
A2. Weighted Dips; 21X1; 3-5reps; rest 90sec; 4 sets

3 Rounds For Time
10 Burpees
10 KBS 70/53
rest 3mins
10min AMRAP
10 Sandbag Lunges
10 GHD Sit Ups
15 Cal Airdyne

Out of Town WOD

3 Rounds For Time
10 Burpees
20 Situps
rest 3mins
10min AMRAP
10 Jumping Lunges
10 Pushups
100m Sprint

Mobility WOD

Edited and Unedited.  What a riot.  Thank you Lululemon of Corte Madera!!!

MEMORIAL DAY/ REGIONAL WEEKEND SCHEDULE:

Below is the schedule for next weekend, starting Friday, 5/24.  In addition to being a holiday weekend, it is also the NorCal Regionals, and many Big Blue athletes will be competing. We have done our best to cover as many classes as possible over the NorCal Regionals weekend and on the Memorial Day holiday.   If you don’t see a class listed below, it means we are not having it next weekend, in order to allow our coaches the chance to compete or spectate at this annual event.  This includes Open Gym times.  All Open Access times will be cancelled between Friday and Monday.  We hope that many of you will join us in Sonoma to cheer on Big Blue!

Friday 5/24
San Rafael:

5:15am 6:15 am, 8:30 and 9:30am, 12:00 pm

8:30 Metabolic

9:30 MOGA

Corte Madera

6am, 8:30 am

Mill Valley

5:45am, 8:30, 9:30, 3pm

Novato

5:15, 6:15, 8:30

Saturday 5/25

SR

7:30am, 8:30 am, 9:30am

CM

8:30 am

11am TEAM

12 pm Gymnastics

MV

8, 9, 10 am

Novato

7:00am

Sunday

SR

8:30

9:00 BBC *** most likely but pending coverage, so stay tuned ***

Novato

7am

MV

8am, 9am

Monday Memorial Day
SR
8:30, 9:30

CM
8:30

MV
7:30 (extra class), 8:30, 9:30

Novato
8:30, 9:45

WOD 

All Levels
A1. DB External Rotations; 30X0; 8-10reps; 3 sets rest as needed
A2. Dip Support (rings, bars, L-hold); 30-45sec; 3 sets; rest as needed

B1. Front Squat; 5 tough reps; rest 90sec; 5 sets
B2. Strict Pull Ups; 4-6reps; rest 2mins; 5 sets

C. 3 Sets (choose one of the below options)
Row 500m @ 95%
Airdyne 90sec @ 95%
Run 400m @ 95%
rest 2-3mins

Wrench
Warm Up with Part A
A1. DB External Rotations; 30X0; 8-10reps; 3 sets rest as needed
A2. Dip Support (rings, bars, L-hold); 30-45sec; 3 sets; rest as needed
B1. Front Squat; 30X0; 2-3 tough reps; rest 20sec; 4 sets
B2. AMRAP Back Squat @ 30X0; rest 3mins; 4 sets

C. 30/30 Row or Airdyne
@ 85%
@50%
10 sets

Metabolic

10 Shoulder to Overhead 95/65

10 Bar Facing Burpees

250m Row

10 Rds.

Out of Town WOD

Run 10k

Mobility WOD 

You’ve got the rookies Dan Felling and Brit Williamson and the vets Lisa Rendic and Marcus Filly competing as well this weekend.  Over four hundred CrossFit Gyms make up the NorCal Region, almost 70 gyms will be represented by mostly a single team or individual.  TJ’s Gym has a team made up of six members and four individuals all competing.  That rocks.

Here is the schedule for Friday, Saturday and Sunday.  I will be posting details on Facebook and Dboard as I get them.

Dear American Consumers: Please don’t start eating healthfully. Sincerely, the Food Industry
http://blogs.scientificamerican.com/guest-blog/2013/05/19/dear-american-consumers-please-dont-start-eating-healthfully-sincerely-the-food-industry/

WOD 

All Levels
A. Bending – Clean Pulls; 5-5-3-3-3; rest 90sec

B. TGU – 20 reps total – alternating arms (focus on core control and shoulder stability) – NOT for time

12min AMRAP
7 Push Press
14 Sit Ups
21 Double Unders

Wrench
A. Squat Clean Practice – work at 225#
B. OHS practice – hit 80% of your best 3 reps

7min @ 85%
5 Wall Ball
5 C2B
5 Pistols
6 DB Snatch

Out of Town WOD

Mobility WOD 

Look at these kids, would ya?!  This is the team representing all of us at the 2013 Northern California Regionals.  Amy Blackburn, Brad Matsik, Anthony Ostland, Evan Massey, Jessica Woodall-Massey, Bridget Yates, Neil Murphy and KC Vlah.  Brad and Jessica will be the alternates.  We couldn’t be prouder of this amazing crew and I hope that each and everyone of you will head on up to the Sonoma County Fairgrounds at some point next weekend and scream and yell and drink beer.  This entire weeks blogs will be dedicated to getting you all the info you need regarding Regionals.

*Tomorrow-Your individual TJ’s Athletes

The Latest from Dr. PsychWod

 

WOD

All Levels
A1. Bulgarian Split Squat; 5-7reps/leg; 4 sets; rest 90sec
A2. Ring Rows; 10-12reps; 20X0; 4 sets; rest 90sec

5 sets
10 OHS (95/65)
5 Burpees
200m Run
rest 60sec

Wrench
Practice for Individual evvents
Jackie Practice
Row 500m @ jackie pace
20 thrusters
12 pull ups
rest 5mins x 2
DL Box Jump
EMOM x 10mins
ODD – 5 DL at games weight
EVEN – 6-8 Box Jumps
Axle-HSPU
Touches on each movement (HSPU, T2B, Axles, Double Unders)

Metabolic

25 KB SDHP 53/35

Run or Row 800m

25 KB SDHP

25 1 arm Russian KB Swings

Run or row 400m

25 KB SDHP

25 1 Arm Russian KB swings (opp. arm)

Parking Lot Walk KB held in overhead position with 1 arm

200m Run or Row

25 KB SDHP

25 1 arm swings

Parking Lot KB OH Walk

25 Goblet Squats

Parking Lot down and Back Walking Lunge with KB held any style

25 KB SDHP

25 1 arm swings

Parking Lot KB OH Walk

25 Goblet squats 

Out of Town WOD

25 Burpees

25 Squats

200m Run

4 rds

Mobility WOD

Some of the Young Guns in Coach Leticia’s TJ’s Kids class in Mill Valley. Thanks for the photo, proud dad, Brian U!

MEMORIAL DAY WEEKEND SCHEDULE:

Below is the schedule for next weekend, starting Friday, 5/24.  In addition to being a holiday weekend, it is also the NorCal Regionals, and many Big Blue athletes will be competing. We have done our best to cover as many classes as possible over the NorCal Regionals weekend and on the Memorial Day holiday.   If you don’t see a class listed below, it means we are not having it next weekend, in order to allow our coaches the chance to compete or spectate at this annual event.  This includes Open Gym times.  All Open Access times will be cancelled between Friday and Monday.  We hope that many of you will join us in Sonoma to cheer on Big Blue!

Friday 5/24
San Rafael:

5:15am 6:15 am, 8:30 and 9:30am, 12:00 pm

8:30 Metabolic

9:30 MOGA

Corte Madera

6am, 8:30 am

Mill Valley

5:45am, 8:30, 9:30, 3pm

Novato

5:15, 6:15, 8:30

Saturday 5/25

SR

7:30am, 8:30 am, 9:30am

CM

8:30 am

11am TEAM

12 pm Gymnastics

MV

8, 9, 10 am

Novato

7:00am

Sunday

SR

8:30

9:00 BBC *** most likely but pending coverage, so stay tuned ***

Novato

7am

MV

8am, 9am

Monday Memorial Day
SR
8:30, 9:30

CM
8:30

MV
7:30 (extra class), 8:30, 9:30

Novato
8:30, 9:45

Saturday’s WOD 

All Levels
A. Thrusters; 5-5-5-5-5; rest as needed

5 Sets for Reps
3min AMRAP
5 Wall Balls or DB Thrusters
5 Pull Ups
5 Burpees
rest 1min

Wrench
A.7mins to Build to a 3RM in OHS from floor
rest as need
For Time
row 500m
30 WB
30 C2B
30 Pistols
30 DB Snatch Alternating

Sunday’s WOD

A1. Pendlay Row @ 21X1 4-6 reps. Rest 60 sec x 3 sets
A2. Powell Raise @ 3011 8-10 reps. Rest 60 sec x 3 sets

3 working sets:
B1. KBS 10-12 reps heavy. Increase weight each set. Swing Russian if the next KB is too heavy for OH. Rest 30 sec
B2. Ring Support x AMSAP
Rest 1 min.
Wrench: substitute weighted ring dips @ 40X1 tempo x AMRAP for ring support.

C. For time:
30 Push-ups
20 T2B
10 DB Cluster 50/35
400m Run

Out of Town WOD

30 Push-ups
20 T2B
50 Double Unders
400m Run

3rds

Mobility WOD 

Thursday

Cool Joseph.

Congratulations to Megan for passing her Psychology Licensing Exam!  The Dr. is almost in!

WOD 

All Levels
A1. SL RDL; 3010; 6-8reps; rest 90sec; 4 sets
A2. Weighted Dips; 21X1; 4-6reps; rest 90sec; 4 sets

7mins @ 85%
10 KBS (44/26)
10 Push Ups
30 Double Unders
rest 3mins
7mins @ 85%
10 Alternating Step ups (w/ DB)
10 Renegade Rows (5/arm)
10 Calories (row/airdyne)

Wrench
A1. SL RDL; 3010; 6-8reps; rest 90sec; 4 sets
A2. Weighted Dips; 21X1; 4-6reps; rest 90sec; 4 sets

10 Wall balls
10 C2B
10 Pistols
10 DB Snatch alternating
rest 2mins; 3 sets

Friday

All Levels
A.Hang Power Snatch (from top of knees) – 3-3-3-3-3; rest as needed

B. Push Press; 5-5-5-5; rest as needed

4 Rounds for Time
100m Run
7 Hang Power Snatch 95/65
100m Run
7 Push Press 95/65

Wrench
A. Power Snatch (from top of knees) – 3-3-3-3-3; rest as needed

B. Rope Climb Practice

4 Rounds for Time
2 Rope climbs
4 Power Snatch (135/95)

Metabolic

30 Calories on the Airdyne/400m Run

21 DB Hang Squat Cleans 45/30

30 Calories on AD/400m Run

21 DB Thrusters

30 Calories/400m Run

21 DB Deadlifts

30 Calories/400m Run

21 DB Push Press

30 Cals/400m Run

You must alternate AD and Run.  If you can’t run, row 500m

Out of Town WOD

Mobility WOD 

Wednesday

Big props to everyone who competed and supported at the Diablo Masters competition this past weekend!

WOD 

All Levels
A. Clean Pulls; 5-5-5-5-5; rest 90sec

B. TGU – 3/arm; rest 1min between arms; 3 sets each arm

12min AMRAP @ 90%
4 HSPU
8 KBS (70/53)
16 Sit Ups

Wrench
A. 1 Clean Pull + 2 Squat Cleans; 5 sets (work at WOD 7 weight); rest as needed

B. Axle Bar Shoulder to Overhead Practice – sets of 5 at Regionals weight

8min AMRAP @ 90%
4 HSPU
8 DB Snatch Alternate
16 Sit Ups

All Levels
A1. DB External Rotations; 30X0; 8-10reps; 3 sets rest as needed
A2. Dip Support (rings, bars, L-hold); 30-45sec; 3 sets; rest as needed

B1. Front Squat; 2-3 tough reps; rest 10sec; 4 sets
B2. Back Squat; 5-8 reps at same weight; rest 30sec; 4 sets
B3. Strict Pull Ups; AMRAP; rest 2mins; 4 sets

C. Testing Week
Row 1000m for Time
or
Airdyne 3mins Max Calories
or
Run 1000m for Time

Wrench
Warm up with Part A
A1. DB External Rotations; 30X0; 8-10reps; 3 sets rest as needed
A2. Dip Support (rings, bars, L-hold); 30-45sec; 3 sets; rest as needed
B1. OHS x 3reps (from floor); rest 90sec; 4 sets
B2. 3 Burpee Muscle Ups; rest 90sec; 4 sets

C. 2 Sets for Times
Row 500m @ 90% effort
10 Thrusters (45#)
10 Pull Ups

Metabolic

20 calorie Row
30 Wallball Shots, 14/20 pound ball
20 Toes to bar
30 Box jumps, 20/24″ box
20 Sumo-deadlift high-pull, 70/53 pound kettlebell
30 Burpees
20 Shoulder to overhead, 115/85 pounds
Parking down OR back tire flip (Everyone in class should choose the tire flip at a different time in the workout so there isn’t a log jam.)

Every 5 minutes 400m Run

Out of Town WOD

20m Bear Crawl
30 Jumping Squats
20 Toes to bar
30 Box jumps, 24″ box
20 Pushups
30 Burpees
20 Mt Climbers 2 is 1
800m Run

 

Mobility WOD  

The Importance of Being More than Just a CrossFit Athlete or Climber or Triathlete: Don’t Bore Your Friends and Family

I’m a giver.  Thanks for the shot Ev.

Allison’s latest:

WOD

All Levels
A1. Bulgarian Split Squat; 6-8reps/leg; 4 sets; rest 90sec
A2. Ring Rows; 10-12reps; 20X0; 4 sets; rest 90sec

5 sets
15 Wall balls
10 Pull Ups
250m Row/200m Run/20 AD Cals @ 90%
rest 90sec

Wrench
Skills Practice for Regional
3 Rounds not for time
10 alternating pistols
10 chest 2 bar pull ups
10 alternating KB Snatches

4 Sets for Times
15 Thrusters 75/55
15 Toes to Bar
Row 300m @ jackie pace
rest 90sec

Metabolic

INDIVIDUAL EVENT 4 – 2013

For time:
100 Wall balls (20/14 lbs to a 10’ target)
100 Chest-to-bar Pull-ups (Do regular pullups or jumping, bad idea to use a band for this one)
100 One-legged squats, alternating
100 One-arm dumbbell snatches, alternating (70/50 lbs)

Time cap: 25 minutes (check where you are at 25 and I will let you finish

Here is the deal for this one.  I am going to allow you to break up the movements any way you would like.  You can partition the movements into tens or twenties or anything.  If you don’t have One Legged squats you should use a box.

 

Out of Town WOD

15 Squats

15 Pullups or Pushups

200m Sprint

5 rds

Mobility WOD