TJ’s Gym Workouts for the Week 04/23/2018

WORKOUTS FOR THE WEEK

Monday – 04-23-2018

Tuesday 04-24-2018

Wednesday 04-25-2018

Strength – Wednesday -04-25-2018

Thursday 04-26-2018

Friday-04-27-2018

Saturday 04-28-2018

Sunday – 04-29-2018

Sunday 04-29-2018 Barbell Club

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TJ’s Gym Weekly News 04/19/2018

WEEKLY NEWS FROM TJ’s GYM

Message from TJ:

The “Complicated Vortex”

The CrossFit™ prescription for fitness includes the following:

Perform functional movements at a high intensity across broad time and modal domains. 

Eat lean protein, vegetables, some fruit, nuts, seeds, little starch, no sugar.

Sleep, drink water and stretch.
Pretty simple stuff.
This is what I remember knowing about CrossFit™ when I first learned about it.  Right out of the gate, it was hard for me.  Drinking water was hard.  Squatting was hard.  More than 7 hours of sleep was hard.  Slowly but surely, with consistency, things began to change. I lost body fat, I increased my fitness, and I was happy. Then it got complicated.
It started when I was no longer making strides as quickly as I wanted. I wanted less body fat, NOW!  I wanted a heavier Clean and Jerk, NOW!  So, I read stuff and watched stuff and practiced stuff.  More and more and more. Since I was the first one in this community to do this CrossFit™  stuff, my drive for “more” slowly trickled down to others.
We focused on things like damper settings on our rowers, weighing and measuring our food, gripping our barbells with a hook grip, getting the right height of our sneaker heels for lifting. These things became too important in my quest to help others change their lives, because they had become too important in mine. Not optimal.
Things got complicated.  I made them complicated.  I felt responsible to learn everything I could, to know nuances of how to improve times and skills and lifts. I needed (and wanted) to be an expert. At some point, I couldn’t keep up with all the information available.  I felt frustrated, and at the same time my own fitness began to suffer.
So here’s what I did.
First, I asked for help.  I always seek out people more knowledgeable than I am or who are further down the path than I am. Successful people tend to have many things in common. One of them is the ability to keep things simple and consistent.
The second thing I did was clearly define my goals for the next ten years. That took a bit of time and effort, but once I did that, things requiring consistency became much easier. Fitness, diet, sleep etc.  I was no longer standing still looking at an undefined future. Instead, I was seeing the future and reverse-engineering the necessary steps to get there.
I’m pretty good at the process now, and I’m pretty sure I can help you uncomplicate your life, as well.
Let’s talk,
TJ

ANNOUNCEMENTS

The announcement you have all been waiting for!

And the winner of the TJ’s Gym Gym vs Gym vs Gym Competition for the 2018 Crossfit™ Open is……

 

Team Mill Valley Crossfit Open Crew 2018!

The photo above was originally taken by Amy Perl. Each week, Chris Ford added in some photoshop magic to reflect the week’s champions and just to add some fun to the MV Facebook group. 

We had a great time with the friendly competition among gyms. There were loads of great performances, and the overall average athlete percentile rankings across all workouts were as follows:

70.31% (MV)

62.26% (SR)

61.34% (CM)

Thanks to everyone who helped make this year’s Open so fun for our community!

Hoodie Order is BACK!

By popular demand, we are opening another hoodie order! By now you should have seen some of your friends and coaches wearing one of these awesome TJ’s zip-ups. If you want in, you will need to order by May 4th, no exceptions!  Place your order HERE.  Your order will be delivered to your gym of choice the week of May 18th.

Nutrition Workshop with Coach Gabe was a Big Success!

Thanks to Coach Gabe for a great Nutrition Workshop! If you missed it, don’t worry! Stay tuned for information on our next one! If you were there and want help applying the information to YOUR life, let’s get you scheduled with TJ for a complimentary goal-setting session! Email jessica@tjsgym.com to get scheduled!

Photo Credit: Sam Levin

TJ’s Gym Lifestyle & Accountability Program (LAP) is now an ONGOING Offering!

$250 for the first 6 weeks of working closely with TJ. Then sort out a plan that works for you! 

This program has become quite popular. TJ has FIVE spots available for next month so act quickly!

Change your life NOW. WHAT ARE YOU WAITING FOR? (Read More…

Want to change your life? Our 6-week program with TJ is a great jump start.  You can start any time. Over the course of the first six weeks of your journey, you will work closely with TJ to get yourself on track to actually achieving some of your most important goals. After the six weeks, you’ll have an opportunity to continue with the next level of the program, or go on your way with the tools and plans you’ve created.

Email Jessica@tjsgym.com to register TODAY!

 


SOCIAL MEDIA

If you’re on Facebook, please request to join the TJ’s Gym Members Facebook Page (current, active members) for all of our most up-to-date announcements and offerings. You can also follow us @tjsgyms on Instagram.



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TJ’s Gym Weekly News – 04/15/2018

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Happy 50th to long-time TJ’s Mill Valley superstar, Brian Urey! And Chris Ford is a t-shirt-making master. #community

WEEKLY NEWS FROM TJ’s GYM

Message from TJ:


This is a fascinating article from “The Hustle.” It spurred on my thoughts for this week’s communication.

The Men Who Took 10,000 Flights
In 1981, American Airlines sold an unlimited lifetime pass. But they didn’t account for fliers like Jacques Vroom.
BY ZACHARY CROCKETT

Three decades ago, 28 lucky bastards managed to snag the greatest travel deal in history, courtesy of American Airlines. It was dubbed the “unlimited AAirpass.”

For a one-time fee of $250k ($560k in 2018 dollars), this pass gave a buyer unlimited first-class travel for life. A companion pass could be purchased for an additional $150k, allowing the pass holder to bring along anyone for the ride.

Mark Cuban, an early AAirpasser, tells us it was “one of the best purchases [he’s] ever made.”

But the unlimited AAirpass had a fatal flaw: it was such a good deal that it ended up costing American Airlines millions of dollars per year — and the company set out to revoke the contracts of its top customers by any means necessary.

I’m bringing this back around to what we I do with people at the gyms wanting help. Bottom line: we need to hold ourselves accountable, and often that means creating a plan and sharing it with someone who will offer that accountability function (me). In order to be helpful, the plan needs to be challenged and questioned and tested. 

I run a business. It needs to profit in order for it to stay afloat and for me to pay my bills. It confuses me when companies celebrate another round of funding when they are not profitable. I have talked with people who run major corporations and have asked about this idea that profit isn’t the goal. Believe it or not, more often than not, they pull out that four-letter word: HOPE.

They are HOPING to secure the next round of funding. They HOPE to be purchased by a larger entity.  Most of the time, they disguise HOPE with words like “goal” or “plan,” but let’s call it what it is…a wing and a prayer.

The AAirpass was exactly that. There was no plan outside of the immediate future. There was no discussion about how the new option would fit into the company’s overall goal. This was a life preserver, a gimmick, to get quick cash with no thought put into the future.

Some bullshit nutrition plan or some random exercise routine or some weekend seminar is not going to solve your problems. Consistency over the long haul in following a smart, well-constructed, well-tested plan is the best option, and everyone knows it. The problem is, that this approach doesn’t deliver immediate results. What it does deliver is a calmness of mind, a rejuvenation of spirit, and a propulsion of physical effort.

Don’t AAirpass your plan and short-change your life.

~TJ


ANNOUNCEMENTS

Nutrition Workshop with Coach Gabe!

TJ’s Gym Lifestyle & Accountability Program (LAP) is now an ONGOING Offering!

$250 for the first 6 weeks of working closely with TJ. Then sort out a plan that works for you! (See above about the importance of accountability)

Change your life NOW. WHAT ARE YOU WAITING FOR? (Read More…

Want to change your life? Our 6-week program with TJ is a great jump start.  You can start any time. Over the course of the first six weeks of your journey, you will work closely with TJ to get yourself on track to actually achieving some of your most important goals. After the six weeks, you’ll have an opportunity to continue with the next level of the program, or go on your way with the tools and plans you’ve created.

Email Jessica@tjsgym.com to register TODAY!

*TJ was on Episode 2 of the West Coast Advantage, a podcast created and hosted by TJ’s Gym Coaches, Arielle and Gabe.  You can listen to TJ’s episode HERE.

*TJ’s recent article about the evolution of nutrition in the world of CrossFit™ at TJ’s Gyms was published in the Daily Email of The Morning Chalkup.  If you missed it, you can find it HERE.


SOCIAL MEDIA

If you’re on Facebook, please request to join the TJ’s Gym Members Facebook Page (current, active members) for all of our most up-to-date announcements and offerings. You can also follow us @tjsgyms on Instagram.


WORKOUTS FOR THE WEEK:

 

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Monday 04-16-2018

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Tuesday 04/17/2018

Wednesday 04-18-2018

Strength – Wednesday -04-18-2018

Thursday 04-19-2018

Friday-04-20-2018

Saturday 04-21-2018

Sunday – 04-22-2018

Sunday 04-22-2018 Barbell


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TJ’s Gym Workouts for the Week 04/09/2018

WORKOUTS FOR THE WEEK


Monday – 04-09-2018

Tuesday 04-10-2018

Wednesday 04-11-2018

Strength – Wednesday -04-11-2018

Thursday 04-12-2018

Friday-04-13-2018

Saturday 04-14-2018

Sunday – 04-15-2018

Sunday 04-15-2018 Barbell

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TJ’s Gym Weekly News – 04/04/2018

WEEKLY NEWS FROM TJ’s GYM


Message from TJ:

My Superpower.

I always feel I can speak from a place of authenticity, because I’ve basically pretty much always been there. I know the ups and downs of parenting, the school calendar, work, life, fitness etc.

If you’re reading this and you’ve been following me for awhile,  you might be expecting a witty tale about something, but that’s not happening today. You see, I’m in a little bit of a contemplative state regarding helping people.

I see you.  You don’t know it, but I do.  I see your struggles and your battles.  I see your eyes and your posture.  I see your attitude and your energy.  I see your happiness and your sadness.  It’s my superpower.  I’m more of an earned-than-given type of superhero.  I didn’t come from another planet or get hit with an accidental dose of gamma rays.  It has come from a life of experiences that will hopefully find their way into a cool book one day.

TJ Bane: Oh, you think the WTF is your ally. But you merely adopted the WTF; I was born in it, molded by it. I didn’t see the light until I was already a man, by then it was nothing to me but BLINDING!  (Sorry, nerd comic book reference).

Having clarity with your superpower (we’ve all got one) takes a ton of work, but once you’ve come to terms with it, you have decisions to make.  Use it, or keep it dormant and nobody needs to know.

I’ve decided to use mine.  I’ve figured out that it’s what I’m built to do, and it’s how I have built my business.  I really didn’t know that going in, and for years I awkwardly shrugged off the comments that I’m good at helping people or that I should do more outreach to people along the lines of basically getting their lives together.

So now I’m doing that.  I’m helping people I see.  I’m pulling you out of groups, I’m tapping you on the shoulder, I’m chasing you down in the parking lot, and I’m writing to you.  Like right now.

You’ve got stuff.  I’ve got solutions and a tool box.  Most importantly, I’ve got my superpower and the desire to help.

Enjoy Spring Break, and when you get back, please get in touch with me. I’ll be here.

~TJ


ANNOUNCEMENTS

Nutrition Workshop with Coach Gabe!

TJ’s Gym Lifestyle & Accountability Program (LAP) is now an ONGOING Offering!

$250 for the first 6 weeks of working closely with TJ. Then sort out a plan that works for you!

Change your life NOW. WHAT ARE YOU WAITING FOR? (Read More…

Want to change your life? Our 6-week program with TJ is a great jump start.  You can start any time. Over the course of the first six weeks of your journey, you will work closely with TJ to get yourself on track to actually achieving some of your most important goals. After the six weeks, you’ll have an opportunity to continue with the next level of the program, or go on your way with the tools and plans you’ve created.

Email Jessica@tjsgym.com to register TODAY!


Winners of our TJ’s Gym + Whole Foods Instagram Contest are:

Carlos Echandy, Amanda Hilton, Chris Ford, Samantha Pinney, and Amy Perl. Congrats, adn thanks for participating! Jessica will be reaching out to you shortly to get you your Whole Foods gift cards!

TEEN/TWEEN CLASSES DURING SPRING BREAK!

Our Spring Session started on Monday, March 5th. Next week (week of April 9th) is our Spring Break. We will be offering classes if we get enough pre-registrations.  Please email jessica@tjsgym.com if you/your teen is planning on attending any of our normally-scheduled tween/teen classes, which can be found HERE. Once we have a critical mass of attendees, will charge you up front at $20/class, with no refunds. Classes will be open to friends with no experience, as class sizes will be quite small.  If we do not have enough sign-ups 24 hours in advance of a class time, there will be no class, and we will contact you to let you know. Please email jessica@tjsgym.com with questions or to register!

Find out more about our ongoing Teen/Tween program…Read more…

Email jessica@tjsgym.com to register for the session. 


SOCIAL MEDIA

If you’re on Facebook, please request to join the TJ’s Gym Members Facebook Page (current, active members) for all of our most up-to-date announcements and offerings. You can also follow us @tjsgyms on Instagram.




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TJ’s Gym Workouts for the Week 04/02/2018

WORKOUTS FOR THE WEEK


Monday – 04-02-2018

Tuesday 04-03-2018

Wednesday 04-03-2018

Strength – Wednesday -04-03-2018

Thursday 04-05-2018

Friday-04-06-2018

Saturday 04-07-2018

Sunday – 04-08-2018

Sunday 04-08-2018 Barbell

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TJ’s Gym Weekly News 03/28/2018

WEEKLY NEWS FROM TJ’s GYM


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Spring has sprung, which means all sorts of opportunities for us to support our local schools via auctions and program support. We are always proud to contribute to the youth of our community!

Message from TJ: 

This week we have a message written by Coach Arielle about the CrossFit Open at our gyms. I hope you enjoy it as much as I did!

This year was a really special year. Like every year, the CrossFit Games Open started at the end of February, and like every year it ended in March. This year, however, I had the opportunity to watch members of our amazing TJ’s Gym community compete each week against the clock. Since the birth of the CrossFit Games Open, we have heard the inspiring stories of people in gyms around the world accomplishing firsts of all kinds, whether they be strength, skill, or mindset related. These stories may seem far fetched, like they could happen anywhere, but not as likely that it’ll happen to you. Whether or not you got your first toes-to-bar or used the RX dumbbell weight in 18.1, PR-ed your clean in 18.2a, got your first double-unders or muscle ups in 18.3, got your first handstand push up in 18.4, or your first chest-to-bar-pull-up in 18.5, you completed five weeks of putting yourself out of your comfort zone, and you did it alongside other members of your community. 
As if competing with the world and yourself wasn’t enough, our community went head-to-head against members of their rival locations in the TJs community. With champions from each gym selected each week to represent their community, the Championship Belt traveled (mostly between Corte Madera and Mill Valley–spoiler alert: the belt ends up in San Rafael!), proudly displayed in the winning location each week. Organizing these competitors, keeping track of scorecards, and keeping spirits high was no small feat and required a lot of love and patience. Because of this, we extend a huge Thank You to our Team Captains, Ed Alvarado and Ham Kipp (Team Corte Madera), Luke Maher and Chris Ford (Team Mill Valley), and Charles Hodges (Team San Rafael). You guys showed up every weekend early, stayed until closing, and made sure everyone that needed one had a judge. If it weren’t for you, the Open would not have been as huge of a success as it was this year! 
I’m speaking for myself as the coach of some of you, but I know that all of your coaches here at TJ’ss Gym are so proud of all of your hard work. Here are just a few of the many highlights of the past five weeks:
Like Father, Like Son- Tom and Haydn Fischer competed head-to-head every Thursday evening, immediately following the Open announcement for that week, pushing Haydn past his comfort zone with each workout to ensure his full effort. 
Pull Me Up, Buttercup- Congratulations to all of our members who got pull-ups (jumping/kipping/chest-to-bar) this Open season! To name a few, Susan Akram, Lora Good, Rachel Reid, Tracy Lee, Veronique Grenon, the list goes on and on! And Dan Schrauth got his first muscle up! Sheryl Hausman, in her 60’s, did not one, but 35 kipping pull-ups in one of the workouts–amazing!
Upside Down, You Turn Me- In Week 4, we were tasked with handstand push-ups and handstand walks accompanying a heavy barbell, which put most of you way out of your comfort zone. Huge shoutout to all of our members who chose to challenge themselves by getting upside down, whether in the scaled division with bear crawls, or in the RX division with handstand push-ups. To name a few, Bob “Jersey Bob” Kelly not only learned how to kick up to the wall minutes prior to the workout, he got his first, second, and third handstand push-ups after deadlifting his 185-pound  barbell and making it look like 45 pounds. 
While the Open proved to be challenging, you all showed unbelievable grace and determination each week as you showed up, warmed up, and attacked each week’s workout. You let your weaknesses be exposed, and you’ve already started on a plan with your coach to tackle them and come back stronger next year- mentally and physically- and with more skills in your toolbox. If you haven’t talked with a coach about your Open experience, please share it with us! As your coaches, we are here to support you, in life and in CrossFit. When you have help and you set your mind to it, you can not only achieve your goals, but you can surpass them, moving on to bigger and better things. You were meant to do great things, whether that be in the gym or in your real life. Let the challenges of the Open reflect the challenges in your life that you were able to forge through and come out at the end stronger.  ~Coach Arielle

ANNOUNCEMENTS

Amy Blackburn takes the final week of our intra-gym competition!

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Amy is a thruster machine and one of the most formidable athletes to ever wear a TJ’s Gym shirt. It comes as no surprise that she brought the Champion Belt home for Team San Rafael this final week of the Open!  Congrats to Amy, shown here being judged by TJ in her amazing effort. She earned a 98.50 percentile score WORLDWIDE in her age group in the Rx Division. That is NO joke! Amy is moving on to a new age group next year, which means she will be the youngest, instead of the oldest in her group. Dare we say she has a shot at qualifying for the CrossFit Games if she decides to go for it?

*We will announce the overall gym winner and prizes in next week’s blog!

Tomorrow, 3/30, is your LAST DAY to order a TJ’s Gym zip hoodie!

Pre-order closes March 30th and we won’t have extras. Unisex sizing. Order up if you are unsure.  Just go HERE TO ORDER NOW.

TJ’s Gym Lifestyle & Accountability Program (LAP) is now an ONGOING Offering!

Change your life NOW. WHAT ARE YOU WAITING FOR? (Read More…

Want to change your life? Our 6-week program with TJ is a great jump start.  You can start any time. Over the course of the first six weeks of your journey, you will work closely with TJ to get yourself on track to actually achieving some of your most important goals. After the six weeks, you’ll have an opportunity to continue with the next level of the program, or go on your way with the tools and plans you’ve created.

Email Jessica@tjsgym.com to register TODAY!


Final Two days to win Whole Foods gift cards in our TJ’s Gym + Whole Foods Instagram Contest!

Don’t forget to show us in photos what makes our TJ’s community so great! We’ve partnered up with @wholefoodsmarin to reward your commitment to fitness and community, and our ten favorite photos will each win a $50 Whole Foods Market gift card!

The rules are simple:

*Hashtag any fitness-related photo with #TJsGymLifestyle and follow both @tjsgyms and @wholefoodsmarin.

*Photos must be taken during the month of March and hashtagged by 3/31.

*Each individual can enter up to 10 photos. *Contestants agree to allow @tjsgyms and @wholefoodsmarin to repost entry photos with credit on their Instagram channels.

Winners will be announced the week of April 2nd. To be eligible, contestants must be active members of TJ’s Gym and follow both @tjsgyms and @wholefoodsmarin at the time of posting and winner selection.

This contest is in no way sponsored, administered, or associated with Instagram, Inc. By entering, entrants confirm they are 18+ years of age, release Instagram of responsibility, and agree to Instagram’s terms of use. 

It’s Never too Late to Get that teen/tween in your life moving! 

Our Spring Session started on Monday, March 5th.

Find out more about our ongoing Teen/Tween program…Read more…

Email jessica@tjsgym.com to register for the session. 


SOCIAL MEDIA

If you’re on Facebook, please request to join the TJ’s Gym Members Facebook Page (current, active members) for all of our most up-to-date announcements and offerings. You can also follow us @tjsgyms on Instagram.




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