TJ’s Gym Weekly News 11/13/2017


WEEKLY NEWS FROM TJ’s Gym

Allie and Sandro Tied the Knot in a magnificent ceremony in Mexico with a number of TJ’s superstars in attendance. We wish them all the best in their married life and can’t wait till they move up here to the ‘burbs!

 Message from TJ:

Sometimes when I see a jogger or someone walking with their Yoga mat, or even someone in my own class, I wonder what their hopes are for themselves as a result of their workout.

My heart sinks a little bit to think that they might be placing their chips on a lie.

A lie that sounded something like, “This will create long, lean arms and legs,” or “Eating this will burn body fat,” or “This many minutes on this machine will help you lose this much weight.”

I heard a great quotation today:

“No one gets realer than parents.  They compliment you behind your back but talk shit to your face.”

That’s, in essence, what a coach’s job is.  Sure, we sprinkle some compliments to your face, as well, but only if you’ve earned them.  And you earn them by following a scientifically sound, empirically based plan to which you are held accountable. You don’t earn them by blindly falling for someone’s false marketing directed at you.


ANNOUNCEMENTS


URGENT: NorCal Masters 2018 Priority Registration Information for TJ’s Members!

Tj’s Gym Members get priority registration for NorCal Masters.

TJ’s Gym Members are invited to register early for the 8th Annual NorCal Masters Competition, which will sell out quickly.

Early registration for returning 2017 athletes and TJ’s Gym members opens TOMORROW, MONDAY, NOVEMBER 13th at 8am PST. If you did not compete last year, please email allison@tjsgym.com immediately to get the top-secret link. Priority registration will close at 11/17 at midnight PST.

For those not interested in competing, please know that we are knee deep in the planning phases of this world renowned event and can always use volunteers and more sponsors. Please email jessica@tjsgym.com for volunteer and sponsorship details.

 Thanksgiving is coming! 

Come to our 15th-Annual Thanksgiving Day Workout!  9:00am at Redwood High School track. Rain or shine. Open to TJ’s members and friends and family. Non-members must sign up and sign waivers in advance. Email jessica@tjsgym.com if you plan to bring guests–no last-minute arrivals.

All gyms will be closed on Thanksgiving, and please note the modified gym schedule for Friday, Nov. 24.

Save the Date for the annual TJ’s Gym Holiday Party: Saturday, December 16th 

TJ’s Gym Holiday Party – 12/16/17

Mark your calendars. This party is the real deal, and it’s open to CURRENT TJ’s Gym members age 21+, plus one significant other. If you are not on the TJ’s Gym Members Facebook page yet, now is a great time to join and RSVP.

STRONGMAN Seminar 2.0 with Arielle coming Sunday, December 10th.

Come to the San Rafael to gym to play with some new toys.  We will build on your new found knowledge as a returning participant, or if you are new, you get to add some tools to your arsenal.

STRONGMAN Seminar for the Strong People of TJ’s Gym.

You’ve played with the sleds and sandbags, and now it’s time to play with some more big toys! Yoke work and farmer carries are fun tricks to add to your toolbox to develop overall core strength, power, and control. We will learn how to use the yoke (which lives at our San Rafael location), as well as how to make use of various other equipment in the gym to mimic the demands of the yoke.

Carrying odd objects allows your body to develop functional strength that carries over into weightlifting, gymnastics, and, most importantly, everyday life. No matter where you are on your fitness journey, yoke and farmer carries are great ways to augment your training. 

Email jessica@tjsgym.com to register.

Body Composition Testing Coming to San Rafael on Saturday, December 9th. 

The Fitness Wave NorCal truck will be back at the San Rafael Gym on Saturday, December 9th from 8am- 2:30pm.  We can add later times if we fill up those slots.

Goal-setting starts with good, hard data. Whether you are finishing the Pre-Holiday Nutrition Program, or you are wanting a baseline to maintain through the holiday season, body comp testing will give you that important data.

We will also be announcing a Winter Holiday Lifestyle and Accountability Program soon. It’ll be a fun, friendly competition to encourage you stay focused during the holidays and to make more good lifestyle decisions than poor ones. Stay tuned, and get ready to out-perform your peers for some great prizes on top of the best prize of all: feeling great come January 1st!

$60 TJ’s Members. $70 non-members. Email jessica@tsgym.com to get on the schedule.

Get that teen/tween in your life moving!

Get your Teen/Tween moving!

There is no time like the present to get your teen or tween involved in our growing youth program.  In between sports seasons is a great time for your child to improve core stability, body strength, and overall conditioning.

The current session ends on 12/10.  We will have a two-week holiday session.  We will not be hosting any youth classes from 12/25 – 01/01.  If your son or daughter are in our Teen classes, we will be open to having them at our adult classes that week.

If you have a sports team interested in focused strength, conditioning, and team building work, please email jessica@tjsgym.com, and we can create a program for you!

Join our TJ’s Gym Competitor Program Any Time!

Get OPEN Ready!

Step up your game for NorCal Masters in January and the CrossFit™ Open coming in February, or just dive in to increase your intensity and get after your fitness goals with the camaraderie of others who are serious about their training.

Email jessica@tjsgym.com to register, and you’ll get be invited to the Facebook group, get the workouts, and be included in this awesome, advanced training program!

TJ’s Gym is hiring, and we would love your help.

We love our coaches!

TJ’s Gym is hiring part-time and full-time coaches. We would love for you to share our post on your social media platforms and spread the word. If you are a member and provide us with a lead we hire, we will comp your next monthly membership payment.

You can share our posting on Barbell Jobs to anyone you think might be interested.

Email jessica@tjsgym.com with leads.

OTHER ANNOUNCEMENTS

Coaches Zoe and Veronika won the Battle of the Bay Competition on Saturday! Nice job, rockstars!

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WORKOUTS FOR THE WEEK

Monday – 11-13-2017

Tuesday 11-14-2017

Wednesday 11-15-2017

Wednesday 11-15-2017 – Strength

Thursday 11-16-2017

Friday- 11-17-2017

Saturday – 11-18-2017

Sunday – 11-19-2017

Sunday 11-19-2017 Barbell

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TJ’s Gym Weekly News 11/06/2017


WEEKLY NEWS FROM TJ’s Gym

Message from TJ:

Throughout the past 25 years of goal-setting with people from all walks of life, my opinions and attitudes have changed, always based on the successes and failures of my clients.  Most recently, I have fully embraced consistency as being a major factor in whether or not goals are met.  Think of it this way:

You fall into poor health, a poor attitude, and poor decision-making, because, consistently, you aren’t taking steps to be better.

I have challenged my recent goal-setting clients to do something physical every single day. The rule is that there needs to be intent.  Jogging, or Yoga, or swimming don’t count.  There needs to be a baseline being set or a baseline being challenged.  I’d be happy to talk to you about it in person. Just reach out. ~TJ


ANNOUNCEMENTS


Save the Date for the annual TJ’s Gym Holiday Party: Saturday, December 16th 

TJ’s Gym Holiday Party – 12/16/17

Mark your calendars. This party is the real deal, and it’s open to CURRENT TJ’s Gym members age 21+, plus one significant other. If you are not on the TJ’s Gym Members Facebook page yet, now is a great time to join and RSVP.

Our first STRONGMAN Seminar with Arielle was a huge success!

The first one went so well, we will offer another one in December!

Upset you missed it? We will be hosting STRONGMAN SEMINAR Version 2.0 in December. These seminars are open to NON-TJ’s Members, so if you have a friend interested in what we do, this might be a fun way to introduce them to some cool tricks, as well as to our amazing community.

We will be playing with new toys on Sunday, December 10th. Returning athletes will add tools to their toolbox, while newbies will dive in with the new content. This will sell out fast, so get on the registration quickly once we post it! Feel free to hold a spot now by emailing jessica@tjsgym.com.

Get that teen/tween in your life moving!

Get your Teen/Tween moving!

There is no time like the present to get your teen or tween involved in our growing youth program.  In between sports seasons is a great time for your child to improve core stability, body strength, and overall conditioning.

If you have a sports team interested in focused strength, conditioning, and team building work, please email jessica@tjsgym.com, and we can create a program for you!

 

Join our TJ’s Gym Competitor Program Any Time!

Get OPEN Ready!

Step up your game for NorCal Masters in January and the CrossFit™ Open coming in February, or just dive in to increase your intensity and get after your fitness goals with the camaraderie of others who are serious about their training.

Email jessica@tjsgym.com to register, and you’ll get be invited to the Facebook group, get the workouts, and be included in this awesome, advanced training program!

NorCal Masters 2018 Priority Registration Information. 

Tj’s Gym Members get priority registration for NorCal Masters.

TJ’s Gym Members are invited to register early for the 8th Annual NorCal Masters Competition.

For those not interested in competing, please know that we are knee deep in the planning phases of this world renowned event and can always use volunteers and more sponsors. Please email jessica@tjsgym.com for volunteer and sponsorship details.

Go HERE to see what the timeline looks like for TJ’s Gym Members.

 

TJ’s Gym is hiring, and we would love your help.

We love our coaches!

TJ’s Gym is hiring part-time and full-time coaches. We would love for you to share our post on your social media platforms and spread the word. If you are a member and provide us with a lead we hire, we will comp your next monthly membership payment.

You can share our posting on Barbell Jobs to anyone you think might be interested.

Email jessica@tjsgym.com with leads.


OTHER ANNOUNCEMENTS

*Class schedule additions: We now have M-F 9:30am CLASSES in Mill Valley! Tu/Th Bootcamp and M, W, F regular group classes. Have fun!


WORKOUTS FOR THE WEEK

Monday – 11-06-2017

Tuesday 11-07-2017

Wednesday 11-08-2017 – Strength

Wednesday – 11-08-2017

Thursday 11-09-2017

Friday 11-10-2017

Saturday 11-11-2017 Happy Veteran’s Day!

Sunday – 11-05-2017

Sunday – 11-12-2-17 – Barbell Club

 

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TJ’s Gym Weekly News – 10/30/2017


WEEKLY NEWS

A few of our awesome coaches getting ready to judge the run at this year’s Rodeo.

Message from TJ:

Remember when you were first in love.  How great was everything?  Nothing else mattered. Not your job, your parents, your roommates. You skipped along throughout your day, amazed how great life was. Kind of like this scene from 500 Days of Summer:

Hopefully, if the relationship is right, you start working on the long game.  You have tough discussions about tough subjects, and you start grinding through the day to day.  It’s completely normal, over time, to start questioning decisions you make and to look across the table at that other person and say:

“Is this forever?” This, even though she was the yin to your yang just weeks earlier.

We’ve all been there.

I like this analogy, because the same can be said regarding decisions you make about your health and fitness. We race out of the gates, excited and motivated, but at some point, we start the process of second guessing.

The reason you’re not “feeling” your lifestyle/fitness program is because there has been no goal-setting around it for you.

Relationships and fitness pursuits can go downhill without short and long-term goals.  Conversations need to be had, and goals need to be set and reset.  Goals should include both the readily attainable and the seemingly ridiculous. They create energy.

Brainstorm. Strategize. Implement.

Each deserves a meeting of its own. Just talking about the process starts the dopamine and serotonin in the brain to cook and get used.  You start feeling again.  Fear, discomfort, excitement, and motivation become tangible.  This is why we are always pushing to have goal-setting meetings as part of your work with us.  I love doing them, and I hope to sit down with you soon. Just reach out to Jessica to schedule a time.


ANNOUNCEMENTS


Happening THIS WEEK!

What and How to Feed Your Growing Tweens and Teens

Want to help your tween or teen perform his/her best in school and in sports? Want to gain an understanding of fundamental nutrition concepts for the growing body, including timing of meals, quantity of foods, and combinations of macronutrients?  

Wondering what is best when it comes to food choices for your teens/tweens?

TJ Belger, owner of TJ’s Gym and father to two teens, will lay it all out for you. Learn how to manage your child’s meals and snacks within the parameters of his/her busy schedule and on-the-go lifestyle. You’ll walk away with tips and tricks for foods they will enjoy, that are easy to prepare, travel well, and fuel them optimally for their pursuits.

Sign up NOW for the STRONGMAN Seminar with Arielle 

The first Strongman Seminar will dive into two of the fundamental aspects of Strongman training: sandbags and sleds.

We will be playing with all of our new toys as we learn how to use them.

These movements are perfect for anyone looking for supplemental work as part of a comprehensive strength program, or a new set of fun and stimulating modifications for classes, which will help avoid the impact of repetitive movements.

In our two hours together, we will break down how to pick up, squat, and clean a sandbag, as well as the many variations of moving a sled. Bring plenty of water and be prepared to move!

We have 5 spots left for the seminar, so register SOON!

Email jessica@tjsgym.com to register.

Helping Northbay Fire Victims One Family at a Time

The TJ’s Community is back at it. 

TJ’s Community Coming Together, One Family at a Time.

After three weeks of our Adopt-a-Family effort, our TJ’s community and family and friends have outfitted and supported more than 60 families affected by the North Bay fires. We are still going strong, so please refer families in need to this link.

Build Your Aerobic Base with Coach Mika

CrossFit™ is an indispensable strength-and-conditioning program, which has helped transform weekend warriors into elite athletes at TJ’s Gyms. However, many of us are missing a fundamental ingredient to our training and could be performing much better in the metabolic conditioning programs of our workouts.

“Cardio? You mean anything more than five reps?” It’s a common joke in the gym; but, unfortunately, there’s a lot of truth to it.

Do you feel like METCONS aren’t getting easier for you? Do you feel like you’re dragging by the end of classes? Do you race against someone in your class but always seem to come up short? It may not be your mental toughness that’s lacking–it may be that you need to improve your Aerobic Base.

LET’S CHANGE THAT!

The Aerobic Conditioning Club will build a better aerobic base for you. With focused running, rowing, and other single-modality workouts, Coach Mika will bring individualized attention to each athlete, programming two workouts per week for his team of athletes to accomplish, either on their own time or in a group setting. One day will be speed work, while the other will be focused on longer endurance training: tempo runs, fartleks, long slow distance. Athletes will see dramatic changes in aerobic performance in the gym, even after one six-week cycle. Come train with Mika and get even fitter than you already are!

Email jessica@tjsgym.com to register.

TJ’s Gym is hiring, and we would love your help.

We are looking to build our current team. 

We love our coaches!

TJ’s Gym is hiring part-time and full-time coaches. We would love for you to share our post on your social media platforms and spread the word. If you are a member and provide us with a lead we hire, we will comp your next monthly membership payment.

You can share our posting on Barbell Jobs to anyone you think might be interested.

Email jessica@tjsgym.com with any leads or recommendations.

Get that teen or tween in your life in here as soon as possible!

There is still room in our youth programs. 

Get your Teen/Tween moving!

There is no time like the present to get your teen or tween involved in our growing youth program.  In between sports seasons is a great time for your child to improve core stability, body strength, and overall conditioning.

If you have a sports team interested in focused strength, conditioning, and team building work, please email jessica@tjsgym.com, and we can create a program for you!

 

JOIN OUR TJ’s GYM COMPETITOR PROGRAM ANY TIME!

Step it up a notch for competition readiness. 

Get OPEN Ready!

Step up your game for the CrossFit™ Open coming in February, or just dive in to increase your intensity and get after your fitness goals with the camaraderie of others who are serious about their training.

Email jessica@tjsgym.com to register, and you’ll get be invited to the Facebook group, get the workouts, and be included in this awesome, advanced training program!


OTHER ANNOUNCEMENTS

*Class schedule additions: We now have M-F 9:30am CLASSES in Mill Valley! Tu/Th Bootcamp and M, W, F regular group classes. Have fun!

*We have announced the NorCal Masters 2018 Priority Registration Information. As always, TJ’s members will be given early access, but please spread the word to friends who might want to guarantee their spot at this sell-out event! You can find out more information HERE.


WORKOUTS FOR THE WEEK


Monday 10/30/2017

Tuesday 10/31/2017

 

Wednesday 11/01/2017

Wednesday 11/01/2017 – Strength

Thursday 11/02/2017

Friday 11/03/2017

Saturday 11/04/2017

Sunday 11/05/2017

Sunday 11/05/2017 – Barbell Club


 

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TJ’s Gym Workouts for the Week of 10.23.17

Julie and Theo brought their own cheering sections. The Rodeo is such a fantastic event for spouses, kids, family, and friends to see competitors in a different light and cheer them on. The 10th annual was pretty sweet.  I love this event and how it brings together our community. The Rodeo is about so much more than the results, but it’s also important and fair to acknowledge those who earned podium spots, because it takes talent and athleticism and hard work to get there. On that note, here are our three podiums from yesterday:

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Men: 1st place went Jesse Maddex (back from a hiatus last year due to a stomach bug), part of TJ’s Gym’s competition team. Not a huge surprise that Jesse was standing tall yesterday. 2nd/3rd was a tie, broken by newcomer, Ze Madeira’s 1st place finish in an event. Ze has also been training with our Team, so again, not a huge surprise. It’s always nice to have new blood in there! And in the always-a-bridesmaid-never-a-bride category, tied for 2nd in points, was Luke Maher. Consistency is key, and this guy’s been on the podium more years than we can remember. The reality is that it might be harder to podium year in and year out than it is to win once and then never compete again. Luke shows what it means to be dedicated long-term and keep upping your game to continue to make improvements and hang with the big guns, no matter who they are. And quick note about Josh Greene and Paul Hughes who rounded out the top 5 men. Josh recently started focusing his training more seriously, joining our competitor program alongside athletes like Luke above, and it shows. Meanwhile, Paul, a grizzled vet who wore a Rodeo 2011 t-shirt yesterday and likely competed in 2010 but we are all too old to remember, also crushed it yesterday, even after missing a lift and taking a zero for part of the scoring in the first workout. He fought back hard, chin up, and went on to take second place in the high-skill, heavy-weight final workout. No joke. Congrats, Paul. You’ve still got it! Congrats also to Hyden P. and Kai K., two of our older teens, for competing with the men and doing a darn good job. Both of these kids are going places, in and out of the gym! And honorable mention goes out to Gordon F. for his amazing attitude in doing men’s Rx workouts after his partner (his daughter!) got sick. He took it like a champ and made us all smile with every rep. Big congrats also go out to Tim Piastrelli for going along with the whole Rx thing even when he’d originally signed up to do Scaled. He’s got a great attitude, a level head, a super calming wife, and a generally positive outlook, and he may have surprised himself with how much he accomplished yesterday. Speaking of great attitudes and good sportsmanship, Andrew Temkin is always in for the experience and always ready to improve. Next year, he might even learn to moderate the adrenaline rush (inside joke).

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Teens: 1st Place Cole Ford, the elder statesman of the bunch, has put in some work and lots of consistency in the past few months, and it shows. 2nd place: Payton P. loves TJ’s, and he is loved by us all. If you can watch that kid do anything without being inspired, check your pulse. 3rd place: Josh B. was the model of determination and perseverance, reminding us all that it’s not about who comes in first, but it’s about us all finishing and doing it together.

IMG_1009.JPGPartners: 1st Place: Tatum Robach and Zach Knight. Two total studs who are also very young. But they are great competitors and amazing athletes, so let’s not let the fact that we all wish we were their age prevent us from appreciating their prowess. Fun to watch, for sure! 2nd Place: Amy Blackburn and Colin Gray. Fierce duo. Colin has been around since he was a young teen, and he’s all about having a great time. It’s almost by accident that he’s as competitive an athlete as he is. Amy B. is no stranger to podiums. She’s quite possibly the strongest woman we’ve ever had at TJ’s Gyms, and that’s saying a lot. 3rd place: Caitlin Durling and Brian Urey. Brian stole Caitlin from her husband, Jake, and despite a nagging back, she was a gold mine for Brian. These two are the dark horse superstars of the day, methodically and steadily keeping pace with the others. Nice work! There were so many fabulous partner teams, so many laughs, so many great attitudes. Leppones and Alvarado, King and Queen of CM; Samantha and Chris F. two of the nicest and most positive people around; Fafa and Johnny, all about soaking in the experience; and Theo and Julie, two dynamos from MV with BIG hearts and lots of athletic talent. Next year, we predict podium for those two!

More Rodeo photos and fun facts to come via social media…

Programming note: I’m looking forward to us starting our new round of programming, working on our basic movements and moderating intensity in favor of technique. This will give us a chance to recover slightly from the last few weeks of high volume and high intensity,  and it will also build our baseline endurance and stamina. You’ll be seeing a lot of work on single-sided strengths. It’s a great opportunity to be working on mobility and “issues” that we might have in some of our joints. It’s also a great time to create a relationship with a coach who can help you with specific body issue, skill development, and goal outlining.

*Class schedule additions: We now have M-F 9:30am CLASSES in Mill Valley! Tu/Th Bootcamp and M, W, F regular group classes. Have fun!

After two weeks of our Adopt-a-Family effort, our TJ’s community and family and friends have outfitted and supported more than 60 families affected by the North Bay fires. We are still going strong, so please refer families in need to this link

*Sign up for The Strong Person Seminar. Now!

A note from Coach Arielle: The first Strongman Seminar will dive into two of the fundamental aspects of Strongman training: sandbags and sleds. These movements are perfect for anyone looking for supplemental work to a comprehensive strength program, or a new set of fun and stimulating modifications for classes, which will help avoid the impact of repetitive movements. In our two hours together, we will break down how to pick up, squat, and clean a sandbag, as well as the many variations of moving a sled. Bring plenty of water and be prepared to move! We will be playing with all of our new toys as we learn how to use them. Email jessica@tjsgym.com to register.

*Build Your Aerobic Base with Coach Mika

A note from Mika: “Cardio? You mean anything more than five reps?” It’s a common joke in the gym; but, unfortunately, there’s a lot of truth to it. CrossFit™ is an indispensable strength-and-conditioning program, which has helped transform weekend warriors into elite athletes at TJ’s Gyms. However, many of us are missing a fundamental ingredient to our training and could be performing much better in the metabolic conditioning programs of our workouts. Do you feel like METCONS aren’t getting easier for you? Do you feel like you’re dragging by the end of classes? Do you race against someone in your class but always seem to come up short? It may not be your mental toughness that’s lacking–it may be that you need to improve your Aerobic Base. LET’S CHANGE THAT! The Aerobic Conditioning Club will build an better aerobic base for you. With focused running, rowing, and other single-modality workouts, Coach Mika will bring individualized attention to each athlete, programming two workouts per week for his team of athletes to accomplish, either on their own time or in a group setting. One day will be speed work, while the other will be focused on longer endurance training: tempo runs, fartleks, long slow distance. Athletes will see dramatic changes in aerobic performance in the gym, even after one six-week cycle. Come train with Mika and get even fitter than you already are! Email jessica@tjsgym.com to register.

TJ’s Gym is hiring, and we would love your help.

TJ’s Gym is hiring part-time and full-time coaches. We would love for you to share our post on your social media platforms and spread the word. If you are a member and provide us with a lead we hire, we will comp your next monthly membership payment.

Get your that teen or tween in your life in here as soon as possible!

*JOIN OUR TJ’s GYM COMPETITOR PROGRAM ANY TIME! Just email jessica@tjsgym.com so you can be invited to the Facebook group, get the workouts, and be included in this awesome, advanced training program! 

*TEEN NUTRITION TALK COMING TO SAN RAFAEL NOVEMBER 2nd. SPREAD THE GOOD WORD! Open to non-TJ’s members, and teens/tweens are welcome. This will be GOOD!!!!!!

Looking for Kids Classes at our Mill Valley location to add to our teen schedule? Just email jessica@tjsgym.com to let us know your day/time preference, and let’s get your little ones going!

*TERRITORY FOOD DELIVERIES are at ALL THREE GYMS!!! Seriously, People. This is a game-changer as you get back in the madness of work and kid activities. Go to this link to get $25 your first order!  Order by Thursday nights at midnight for the week ahead. It’s delicious and nutritious food, delivered right to your hands at the gyms.

*Small Group Training: Interested in a more intimate training setting but don’t have the budget for One-on-One sessions? Or maybe you want to work out with just 2-3 other people, under the guidance of a coach? We are now offering small-group training sessions with all of our coaches. Just let us know if you’re interested!

*We have announced the NorCal Masters 2018 Priority Registration Information. As always, TJ’s members will be given early access, but please spread the word to friends who might want to guarantee their spot at this sell-out event! You can find out more information HERE.

WORKOUTS FOR THE WEEK:

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The 10th Annual TJ’s Rodeo was Awesome.

FullSizeRender 9

Favorite moment of the day: Teen Josh B. fighting through some dumbbell work while two of his totally awesome TJ’s teen coaches (Gabe, left and Anthony, right) cheer him on and coach him up. What you can’t see are the hundred-ish people on the other side of the gym screaming for him, as well. Great job, Josh! We’re so glad you competed!

Ten years later, and the TJ’s Rodeo still brings out some of the best aspects of our community. From freakish displays of athletic prowess, to heartwarming moments of friendship and camaraderie, to great music, plenty of laughter, and great conversation among spectators, the Rodeo never disappoints. We are tired, but riding the high, and we hope that those of you who competed or spectated are, too. Thank you just isn’t enough to say to all of you who helped make this event happen. We will do a full rundown and thank-you’s to all involved tomorrow night, along with the rest of the content we normally post on Sunday nights, but for now, we send out a huge thanks to Jessica, without whom this event would not have happened. Give her a big hug next time you see her, and thank her for all she does.

Tomorrow’s workout (Monday, October 23rd) is below. Remember to check the blog again MONDAY night for the rest of the week’s workouts and other announcements! 

Mon 10/23 All levels Wrench Allison’s
Warmup x3 Rounds
10 Scap Push ups + 20 alt. Hand Leg Opposites + 10 Torso Rotations
Aerobic Session x3 Sets
100m Jog + 10 Jumping Squats + 5 Push ups
Rest 30sec
A. Push Press 5reps w/2sec Hold in Dip x5 Sets
*One Mod. Weight Across all Sets
4 Sets
10 DB Push Press
15 Hollow Rocks
20 Walking Lunge Steps
B. x3 Sets @High Aerobic Effort
10 Single Arm DB Push Press/Side 35/25
20 Sit ups
400m Run
Rest 60sec
x3 Sets @High Aerobic Effort
10 Single Arm KB Push Press/Side 53/35
20 GHD Sit ups
400m Run
Rest 60sec
x5 Sets
10 Pushups
20 Situps
400m Run
C. Lying DB Ext. Rotations 8reps/side x3 Sets Side Plank 30 sec x 8 (rest as needed)

 

 

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TJ’s Gym Workouts for the Week of 10.16.17

This has been a rough week for all of us. Our hearts are with those affected by the horrible fires up north, and we hope you and yours are safe.

The TJ’s Army has been hard at work these past few days. Headed up by Allison, Sherri, and Linley, the people in our community and those connected to us, have been executing a legit adopt-a-family program, supplying and delivering specifically requested clothing and other needed items and supplies to almost 40 families. We have also fed and hydrated Army National Guard crews and members of an assisted living center who were displaced. I am so proud to be part of a group that gives so much in this organized a way and on such short notice. It’s been pretty incredible to witness. Here are a few photos of the effort:

Screen Shot 2017-10-15 at 7.38.53 PMOur house looks like a fancy Goodwill.

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Some thank-you notes from two little girls we helped.

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The Casey Kids making a delivery in Santa Rosa, above. Below, our new friend, Amanda, delivering to another family.

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Two of the recipients of Rochelle’s delivery above. Below, Sherri’s food delivery to the Army National Guard.

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Those are just a few of the many stories and families we’ve touched. If you know of any families in need, please share our wishlist sign-up link with them! Thank you to the many, many people in our midst for stepping up and doing what you can to help out so many people in need.

ANNOUNCEMENTS: All classes are on as usual. If you have questions about the air quality and how it impacts your workouts, please see our posts in the TJ’s Gym Facebook group. 

*ADDITIONAL 9:30am CLASSES ARE BEING ADDED TO THE MILL VALLEY SCHEDULE, STARTING MONDAY, OCTOBER 23rd. M, W, F 9:30 classes will be regular group CrossFit classes, with All Levels, Allison’s Program, and Wrench options available. T, Th will remain as BOOTCAMP classes. We will keep the M, W, F 9:30’s on the schedule for two months, at which point we will evaluate attendance to determine if they are viable. Historically, these times have not been well attended, so please show up if you want to see them on the schedule long-term! THANK YOU!

THE RODEO IS THIS SUNDAY, OCTOBER 22nd!!!! We have a men’s individual division, a teen division, and a male/female partner division. There is still time to register, as we will close it tomorrow (Monday) at 5pm. GET IN THERE and don’t miss the chance to grab a little community love and push your fitness limits! It’ll be a great time! If you are a relatively advanced male and want an awesome partner and shot at the podium, please email allison@tjsgym.com ASAP! We have a rockstar female in need of a partner. If you’d like to help out at the event, please email jessica@tjsgym.com. THANK YOU!

INDIVIDUAL ATHLETE REGISTRATION (INCLUDES TEENS)

PARTNERS

*NEW TEEN SESSION STARTS TOMORROW!

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*STRONGMAN: A note from Arielle: The first Strongman Seminar will dive into two of the fundamental aspects of Strongman training: sandbags and sleds. These movements are perfect for anyone looking for supplemental work to a comprehensive strength program, or a new set of fun and stimulating modifications for classes, which will help avoid the impact of repetitive movements. In our two hours together, we will break down how to pick up, squat, and clean a sandbag, as well as the many variations of moving a sled. Bring plenty of water and be prepared to move! We will be playing with all of our new toys as we learn how to use them.

*Not into Strongman stuff? Check out Mika’s conditioning Club below:

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TEEN NUTRITION TALK COMING TO SAN RAFAEL NOVEMBER 2nd Click on the flyer below for more details, and please help us spread the good word. Open to non-TJ’s members, and teens/tweens are welcome. This will be GOOD!!!!!!

*WE ARE HIRING! PLEASE SPREAD THE WORD!

 

 

*TERRITORY FOOD DELIVERIES are at ALL THREE GYMS!!! Seriously, People. This is a game-changer as you get back in the madness of work and kid activities. Go to this link to get $25 your first order!  Order by Thursday nights at midnight for the week ahead. It’s delicious and nutritious food, delivered right to your hands at the gyms.

*Small Group Training: Interested in a more intimate training setting but don’t have the budget for One-on-One sessions? Or maybe you want to work out with just 2-3 other people, under the guidance of a coach? We are now offering small-group training sessions with all of our coaches. Just let us know if you’re interested!

*JOIN OUR TJ’s GYM COMPETITOR PROGRAM ANY TIME! Just email jessica@tjsgym.com so you can be invited to the Facebook group, get the workouts, and be included in this awesome, advanced training program! 

*We have announced the NorCal Masters 2018 Priority Registration Information. As always, TJ’s members will be given early access, but please spread the word to friends who might want to guarantee their spot at this sell-out event! You can find out more information HERE.

WORKOUTS FOR THE WEEK–STAY SAFE AND HAVE FUN!

*Note on Grace tomorrow Rx weights are actually 135/95

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TJ’s Gym Workouts for the Week of 10.9.17.

There is so much about this picture that represents what we’ve built, both intentionally and by accident. Back in the day, I was always hoping to build a tavern-like atmosphere where locals and travelers, alike, could come and be welcomed. That’s seen here in the folks inside and outside of the gym. Mine was never meant to be a place of perfection, which is evident in the busted dumbbell/doorstop. Sondra, on the rower, is a great representation of the concept that strength is not gender-determined but is for ALL people. This became especially relevant to me when my daughters were born. The banners pictured above reflect some of our most important achievements as a family and a community (Juggling for Jude, TJ’s Gyms, NorCal Masters). The reflection in the window on the right reflects the place where we’ve made it all happen–Mill Valley here, and globally in our three locations in Marin. Thank you for being a part of it all. We are lucky to know, serve, and work alongside so many wonderful people. 

SO MANY ANNOUNCEMENTS, SO MANY OFFERINGS, SO MUCH GOING ON! CHECK IT ALL OUT!!!!!

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*RODEO UPDATE: The TJ’s Rodeo registration is upon us, and we really need to know who’s in. If you plan on competing, please register NOW. We really need to assess numbers and how to best arrange divisions. At this point, we will have enough for men individuals, teens, and likely partners, but we need those of you who have committed verbally to make it official ASAP!!!! If you’re in, please register using one of the links below.

Individual Athletes
Partners

Due to numerous requests, I’ll be giving another talk on Teen/Tween Nutrition, this time at TJ’s San Rafael. Hope to see you there, and be sure to tell your friends!

*We are looking to add this awesome new program called SWEATFEST to TJ’s San Rafael. It’s a bootcamp-style, conditioning bonanza with just enough foundational strength training with dumbbells. No barbells allowed, lots of great energy, fun music, and a great workout, all TJ’s-style! Stay tuned, but we are looking to launch as early as next week (October 16th) Woohoo! And be sure to spread the word to your non-TJ’s friends! First class is FREEEEEEEEE!

*This flyer really should say strong PERSON seminar!

*Looking to improve you conditioning or train for a specific endurance event? We’ve got you covered. Check out Mika’s new aerobic conditioning program!

*We are seeking new additions to our amazing staff! Spread the good word!

WORKOUTS FOR THE WEEK–LOTS OF LONG CONDITIONING WORKOUTS IN THIS PHASE!  WOOHOO!

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