Nicole  wants everyone to know that she already has the SR/CM Biggest Winner title all wrapped up so I am supposed to buy something nice for myself with all of the money that you guys “donated” to me.

If you don’t have access to the private Biggest Winner’s Blog and you are SR/CM then let me know.

Novato’s Biggest Winner Challenge 2012 Information Meetings are happening on Tuesday January 31st at 7:15pm and Saturday Feb. 4th at noon.  Meetings are at the Novato Gym.

NorCal 40′s.com for all your weekend plans.

WOD

2min Drill – With a 2min clock run 200m and then perform the max number of reps of the following exercises as possible. Rest 2mins between each set. Complete A1-A3 and then repeat for a total of 9 cycles through.

A1.200m Sprint
AMRAP SDHP (70/44) Use heavy kettlebells or 15# bars loaded appropriately. All other equipment will be gone for norcal 40′s

A2.200m Sprint
AMRAP Wall Ball (20/14)

A3.200m Sprint
AMRAP Burpees

Out of Town WOD

A1.200m Sprint
AMRAP Box Jumps

A2.200m Sprint
AMRAP Push Ups

A3.200m Sprint
AMRAP Squats

A4.200m Sprint
AMRAP Burpees

Mobility WOD 

You can tell Debbie makes friends wherever she goes.

No classes on Sunday.  No kids, no barbell, no nothin’ because….

Neil Murphy, Dave Zeff, Brad Matsik, Coach Bob Scheppler, Patty Flynn, Kathy Jung, Gia Kramer and Dr. Belger will all be representing TJ’s this weekend at the NorCal 40′s and the workouts are up here!

WOD 

1.1.1.1 – Power Clean.Front Squat.Push Press.Push Jerk x3 (each set perform 3 complexes); 5 sets each, build to a max much like the bear complex

Death By Clean and Jerk (135/95)

Out of Town WOD

Death by Burpees

Mobility WOD

TJ’s Next Generation.  God help us all.

I hope you are all planning on getting over to the NorCal 40′s this Sunday.  It will be a monumental event and should not be missed.  One of the largest and most popular events on the CrossFit calendar.  Completely organized and run by TJ’s Gymer’s.  Will be awesome.

Biggest Winner’s San Rafael folks need to email Tj for their caliper times if they haven’t already.  he will confirm your times by email back to you.  Wednesday time slots from 6pm-7:30pm and Saturday from 12:30pm to 3pm.

WOD 

6 Sets for Load/Cals

A1. KB/DB Walking Lunge; 14 -16 steps (as heavy as possible); rest 30sec

A2. Broad Jump 20m; rest 30sec

A3. Sit Ups; 20 reps as fast as possible; rest 30sec

A4. Airdyne/Row; 40sec for calories; rest 2mins

Out of Town WOD

5×5 Downward Dog Pushups .  Use a tempo that would make this about a 70% effort

then:

Track Workout

Sprint 20m, walk back to start

Sprint 40, walk back to start

Sprint 60 walk back to start

Sprint 80, jog back to start

Sprint 100, jog back to start

3x

Mobility WOD

Paula came in looking for a little something to do for the winter.  Did we hook you yet?

San Rafael’s Biggest Winner Challenge Update:

If you didn’t make it to the info meeting it’s fine.  Ask a buddy what it’s all about because it’s pretty cool.

Caliper testing and only caliper measurements will be done from 6-7:30pm in San Rafael by Coach Calen this Wednesday meaning tomorrow.  Full testing with measurements and the tester workout will be done from 12:30-3pm in San Rafael this Saturday.  You need to let me know what time and day you’d like to come so I can sign you up.  If you can’t make either time you need to contact Calen or Marcus and they will make a time for you for the caliper measurements.  The cost will be $20 paid directly to the coach.

The first day of the challenge is next Monday.  You will have your booklets waiting for you by name in the San Rafael or Corte Madera gym (name your preference) by Friday.  Your invite to the blog will happen over the next few nights.

Contact me with any questions.

WOD

5 Rounds for Time

12 Deadlifts (225/135)
15 Box Jumps (30/24) – Step Down
21 Double Unders (unbroken for advanced athletes)

*Competitors- Work on wall facing, kipping handstand pushups and strict muscle up progressions with a band.

Out of Town WOD

5×5 Box Step Ups

then:

12,9,6,3

Burpees, Situps and One legged Hops (12,9,6,3 for each leg)

Mobility WOD

While he is  a TJ’s Gym celebrity there might be some folks at the NorCal 40′s next weekend who aren’t familiar with with our Head Judge.  Here’s a quick resume’ for our own Joe Ball.
-Member of TJ’s Gym for almost 4 years
-2011 TJ’s Gym Male Athlete of the Year
-2011 Nor Cal Regionals Head Judge
-2011 Assistant Event Coordinator for All Track Events at the CrossFit Games in Carson
-2012 Nor Cal Regional Director!

I think they’ll recognize him now.

This event is one of the most highly anticipated events outside of the CrossFit Games.  We plan on throwing quite a party next Sunday and you will be amazed at the athletes competing.

Check out the new Reebok/CrossFit icon on the front page of our site.  Click on the link and shop yourself silly.  There are some sweet gear choices in there.  If you have any questions about the Reebok/CrossFit relationship or about any of the gear you can talk to Coach Jess Woodall.  She is the new Affiliate Regional Manager for Northern California!

WOD

Thruster 3-3-3-3-3

Then

“Helen”
3 Rounds for Time
400m Run
21 KBS (53/35)

*Competitors- Unbroken.  Work your gears.
12 Pull Ups

Out of Town WOD

3 Rounds for Time
400m Run
21 Burpees
12 Pull Ups

Mobility WOD

Biggest Winner Info meeting tomorrow at 10:30am in San Rafael.  Half an hour of explaining the program and a quick Q and A.  So worth it.

NFL Combine:  Are they testing the right things?

WOD 

5×5 Deadlift (work up to 5 heavy reps and repeat 5 times)

then:

2 Rds

Row 1000 meters
45 pound/35 pound Thruster, 50 reps
30 Pull-ups

Out of Town WOD

Run in the rain.  For time.

Mobility WOD

Justin puts miles on his ride by only training in Novato and Mill Valley.  Very mysterious.

Biggest Winner Challenge is on!  If you missed tonight you can go Saturday morning at 10:30am in San Rafael to get all the details (you only need to go to one meeting).  Novato’s info meetings will be Tuesday night Jan. 31st at 7:15pm and Saturday, Feb. 4th at 12:30pm (choose one).

For those of you who don’t know, the NorCal 40′s is happening here:  The Craneway Pavilion in Richmond.

WOD

5 min AMRAP
10 lunges
5 toes to bar

rest 2 min

5 min AMRAP
10 jump lunges
5 sprawls

rest 2 min

5 min AMRAP
10 KBS russian
5 ring push ups

rest 2 min

5 min AMRAP
15 sit ups
15 Right footed jump ropes (singles)
15 Left footed jump ropes (singles)

rest 2 min

5 min AMCAL
Airdyne/Row Calories

Out of Town WOD

5 min AMRAP

15 Hollow Rocks

10 Jumping Lunges

15 Double Unders

Rest 90 seconds.  5x

Mobility WOD

Patty and Glen are  putting their heart and souls into the row, while Chizzie is wondering when the hell her new Ugg boots are going to finally arrive from Zappos.

Biggest Winner Challenge is on!  Thursday night at San Rafael at  7:30pm OR Saturday morning at 10:30am, also San Rafael to get all the details (you only need to go to one meeting).  Novato’s info meetings will be Tuesday night March 1st at 7:15pm and Saturday, March 4th at 12:30pm (choose one).

If you paid for your 31 Heroes Tshirt (not Disposable Heroes) there are a few that haven’t been picked up.  Toni has them in SR and you’ve got a week to arrange to get them.

If you read this before 7:15 pm tonight (Wed.), go to this link for Allison’s radio interview. The show starts at 7 but she is guest #2 and on at around 7:15.

http://www.theangrytherapist.com/post/15991828310

WOD

5 Sets @ full effort
10 Push Press (tough and unbroken)
15 Box Jump (24/20)
20 KB SDHP (70/53)
25 Double Unders (sub lateral hops)
rest 2mins

*Competitors- Everything unbroken except Box Jumps, be smart and imagine being judged.  Perfect form and technique.  Effort should be full effort.  Test your fitness.  10 second plank hold penalty for breaking up sets.

Out of Town WOD

5 Sets @ full effort
10 Push Ups (tough and unbroken)
15 Box Jump (24/20) *One count pause at bottom of Box Jump, no touch and go’s.
20 Vertical Jumps
25 Double Unders (sub lateral hops)
rest 2mins

Mobility WOD

I can read Jessica’s mind. “Oh please GHD, please keep me from falling on the ground.  The only thing that kept me upright during that last 200 was the idea that you would wrap me in your metallic bullhorns and save me from the embarrassment of lying on the ground.  Not the embarrassment of collapsing after a full out effort but because my sleep, nutrition and stress have been out of control.  Save me GHD, Save me!”

Not bad huh?

If you’d like to hear a live interview with Dr. Belger, about our community, her book, and more, check out the Angry Therapist here at 7pm Wednesday night.

Sad goodbyes to Beth Brown and Emily Zavis.  Beth is heading to Overland Park, KS, where, strangely enough, Dr. Allison was born.   Emily is off to Washington DC.  Two great kids going out and making something of themselves in this world.  I’m a proud box owner.  We will miss you both!

Biggest Winner Challenge, this Thursday at 7:30pm in San Rafael or this Saturday at 10:30am in San Rafael for all the info you will need to stop sucking.

The Case for a Short Metcon from Matt Lentzner

WOD

A1. Back Squat 40X1; 3-5 reps; 4 sets, rest 2mins
A2. Strict Pull Ups 21X0; 4-6 reps; 4 sets, rest 2mins

Then for Time:
25 Wall Ball
15 T2B
25 Wall Ball
15 T2B
25 Wall Ball
15 T2B
25 Wall Ball

* Unbroken for both exercises- Rest as needed.  Muscular Stamina and Endurance workout, not for capacity.  12 Lateral hops over a paralette for breaking up sets.  Torn hands are for rookies.  Good hand maintenance and proper technique= no tears or tears.

Out of Town WOD

A1.Bulgarian Split Squat 40X1; 3-5 reps; 4 sets, rest 2mins
A2. Strict Pull Ups 21X0; 4-6 reps; 4 sets, rest 2mins

Then for Time:
25 Jumping Squats
15 V ups
25 Jumping Squats
15 V ups
25 Jumping Squats
15 V ups
25 Jumping Squats

Mobility WOD

It’s Here!  Well, almost here.  You can now pre- order Dr. Allison Belger’s book, The Power of Community: CrossFit and the Force of Human Connection.  It’s been a long time coming, with an incredible amount of work put in.  It is highly entertaining and includes the stories of many of our own community superstars.  Check out the video below for a sneak peak, and pre-order the book here. Also, save the date of Tuesday, March 2oth at 6:30 pm at the Mill Valley Community Center for the book launch event.

The San Rafael Biggest Winner Info meeting is this Thursday at 7:30pm and this Saturday at 10:30am.  We will be announcing Novato’s dates this week.

A Gut Check for Many Ailments from the Wall Street Journal.  Thank you Mikey Wise.

WOD 

A. Hang Power Clean 3-3-3-3-3

12-8-4-8-12
Hang Power Clean @ 70-80% of 3RM for day
*200m Sprint after each set of cleans

* Competitors-  Work on Wall Facing, Kipping Handstand Pushups for ten minutes

Out of Town WOD

3 sets of Max Handstand Holds

then

12-8-4-8-12
Burpees
*200m Sprint after each set of cleans

Mobility WOD  Stop Peeing during your double unders.