TJ’s Gym Workouts for the Week of 5.22.17

AD“A goal without a plan is just a wish.”  ~Antoine de Saint-Exupery

ANNOUNCEMENTS:

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*Our TJ’s Gym Competitive Team is heading south to Del Mar to compete at the CrossFit Regionals next weekend. Big thanks from the team to everyone who has supported them in any way along the way! They also thank you for your financial contributions to help cover their travel expenses. This team is ready to go, and they are feeling the Big Blue Love heading south along with them! Thanks, from US, go out in advance to the coaches staying behind and coaching the MANY classes needing coverage over the next week. We couldn’t do all of this without a significant team effort! ALL CLASSES ARE ON!

Please note our Memorial Day Schedule:

*You should receive our next newsletter in your inboxes early this week, so keep your eyes peeled–it’ll be filled with lots of announcements and important TJ’s info! 

*Paleo Power Supply is now called TERRITORY, and if we get enough people in Corte Madera wanting meal deliveries, we can add that location to our TJ’s Territory sites (already thriving in San Rafael and Mill Valley). Great food, great prices, great portion sizes! Email jessica@tjsgym.com if you’d like Corte Madera drops!

WORKOUTS FOR THE WEEK–HAVE FUN!

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TJ’s Gym Workout for the Week of 5.15.17

Congratulations to Paul S. for getting married this past weekend! Some of his 6:15am SR classmates are less than thrilled with his decision. Just kidding, of course.

HAPPY MOTHER’S DAY TO YOU ALL! 

ANNOUNCEMENTS:

*It’s not too late to join the Spring-Into-Summer Nutrition Program with Coach Zoe, and it’s going to be AWESOME!!!! It starts tomorrow, Monday, May 15th, but you can start a day or two late. Better late than never, you know? Register TODAY, and make your summer better.

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*WE HAVE A TJ’s GYM FACEBOOK GROUP!!! PLEASE JOIN!!! In order to better facilitate online discussions and information spreading among our many members, we have started the TJ’s Gym MEMBERS Facebook group. Please request to join. We will let you in if you’re a current member of the gyms, and you’ll be able to interact with everyone about workouts, nutrition, you name it! This has replaced our old Google Discussion group.

*FOLLOW US ON INSTAGRAM @tjsgyms, and please email allison@tjsgym.com if you have a scoop about a TJ’s member doing something cool in the greater community or in a fitness pursuit outside the gym. We love to highlight our awesome members whenever possible!

*ANOTHER FRIENDLY REMINDER TO PLEASE FILL OUT OUR NEW ONLINE WAIVER BEFORE YOUR NEXT VISIT!!!! We recently updated our waiver and need all members to complete the revised version. It takes about 2-3 minutes, and you can find the link HERE. Please be sure to choose the “existing client” option and use the same email address you have used with us in the past. If you need to update any of your information in our system, this is a good time to do that, as well. Please email jessica@tjsgym.com with any questions. THANK YOU FOR YOUR HELP, and sorry for the repeat reminders, but we still have many people to go before this is done!

Memorial Day Schedule:

San Rafael: 7:30 and 8:30; Mill Valley: 7:30 and 8:30; Corte Madera: 8:00

WORKOUTS FOR THE WEEK–HAVE AT ‘EM!

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Special Announcement! The TJ’s Gym 2017 Spring-Into-Summer Nutrition Program Starts THIS MONDAY, May 15th!

Hey TJ’s Peeps! Bikinis, muscle tees, and fun runs are around the corner! Look great and feel awesome this summer, with Zoe’s Nutrition Program. We’ve beefed up the structure, and it’ll be awesome and super effective. The 3-day cleanse (not a fast) starts this coming Monday, May 15th! Register TODAY, and make your summer better.

*P.S. We are offering 50% off for those who participated in our New Year Nutrition Kick-Off! We’ve taken your feedback and made some big improvements to the program!

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TJ’s Gym Workout forth Week of  5.8.17 

Walking the Talk in San Rafael. We all have our own “it.” If you show up, it will happen.

LOTS OF IMPORTANT ANNOUNCEMENTS THIS WEEK, SO PLEASE READ THROUGH TO THE END!

TJ's Gym Fun'raiser (3)

*Come to our community carnival / fundraiser for our competition team this Saturday, May 13th 4pm Piper Park. CASH ONLY $25/adult gets you main course, a great time, and a donation to the team. Kids free.  Activities will include mini fitness challenges, flip cup, corn hole, volleyball tourney, face painting, and soccer juggling lessons. CASH ONLY!!

New Sunday CM schedule

*Slight schedule change to Corte Madera on Sundays, beginning with this Sunday, May 14th! Get in and done thirty minutes earlier, now that the weather is nice!

*SPRING-INTO-SUMMER NUTRITION SHAPE-UP COMING THIS WEEK! We promise! Need some help to get ready for swimsuit season and look and feel your best? No problem! We’ve dialed in our Nutrition Kick-Off program and made it even better! Keep your eyes peeled to the blog and the TJ’s Members page on Facebook (see below if you’re not on there already)! We’re shooting to get this out in the next week!

*WE HAVE A TJ’s GYM FACEBOOK GROUP!!! PLEASE JOIN!!! In order to better facilitate online discussions and information spreading among our many members, we have started the TJ’s Gym MEMBERS Facebook group. Please request to join. We will let you in if you’re a current member of the gyms, and you’ll be able to interact with everyone about workouts, nutrition, you name it! This has replaced our old Google Discussion group.

*FOLLOW US ON INSTAGRAM @tjsgyms, and please email allison@tjsgym.com if you have a scoop about a TJ’s member doing something cool in the greater community or in a fitness pursuit outside the gym. We love to highlight our awesome members whenever possible! On that note, check out what TJ’s Mill Valley member, Judi Herk did last week. This video has been viewed close to a million times, via shares on various social media channels (including by CrossFit, itself!). We should all take a page out of Judi’s book–she was scared as all get up when she first started, but she comes in like clockwork and makes the magic happen!

*ANOTHER FRIENDLY REMINDER TO PLEASE FILL OUT OUR NEW ONLINE WAIVER BEFORE YOUR NEXT VISIT!!!! We recently updated our waiver and need all members to complete the revised version. It takes about 2-3 minutes, and you can find the link HERE. Please be sure to choose the “existing client” option and use the same email address you have used with us in the past. If you need to update any of your information in our system, this is a good time to do that, as well. Please email jessica@tjsgym.com with any questions. THANK YOU FOR YOUR HELP, and sorry for the repeat reminders, but we still have many people to go before this is done!

Memorial Day Schedule:

San Rafael: 7:30 and 8:30

Mill Valley: 7:30 and 8:30

Corte Madera: 8:00

WORKOUTS FOR THE WEEK–HAVE A GREAT ONE, and DON’T FORGET MOTHER’S DAY ON SUNDAY! 

Monday 5.8.17

Warmup: Foam Roll Back & Glutes 6mins
Aerobic Session: 5 Rounds 150/125m Row + 15 DU/20 SU
A.
All Levels:
Clean Deadlift 1 rep Building per set; 5sec hold @Hips x5sets Wrench: *Snatch Deadlift 1reps building per set; 5sec Hold @Hips x5 sets
Allison’s:10 DB DL’s, 10 hollow rocks, 10 Turkish situps X 5 sets
B.For Time; “17.1-ish”
10 DB Snatches 40/25 (50/35 Wrench)
10 Burpees
10 Box Jumps
15 DB Snatches
15 Burpees
15 box Jumps
20 DB Snatches
20 burpees
20 Box Jumps
*200m KB Farmers Carry Buyout 53/35 (70/53 Wrench)
**Allison’s do 400m run buy in and out instead of Farmer Carry
C. Couch Stretch 2mins/side

 

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TJ’s Gym Workouts for the Week of 5.1.17

Stephen and Samantha are part of the Corte Madera Welcome Wagon.

Screen Shot 2017-04-30 at 8.46.55 PMIt was great having two of CrossFit’s super knowledgable coaches in the house at TJ’s San Rafael this weekend, running their second-ever CrossFit Masters Course.  Our own Coaches, Zoe and Nick, soaked it in all weekend long, adding to their already deep well of expertise. You old folks are in even better hands now than you were before!

ANNOUNCEMENTS:

*TJ’s TEAM CROSSFIT REGIONALS FAN T-SHIRTS ARE FOR SALE, and 100% of PROFITS WILL GO TO THE TJ’s TEAM! Go here to order yours BY TUESDAY, MAY 2nd, when the order closes! Thanks again to TJ’s Mill Valley superstar, Chris Ford, for this awesome shirt design!

 

 

 

*SPRING-INTO-SUMMER NUTRITION SHAPE-UP COMING SOON!!! Need some help to get ready for swimsuit season and look and feel your best? No problem! We’ve dialed in our Nutrition Kick-Off program and made it even better! Details and start date coming SOON, so keep your eyes peeled to the blog and the TJ’s Members page on Facebook (see below if you’re not on there already)!

*WE HAVE A TJ’s GYM FACEBOOK GROUP!!! PLEASE JOIN!!!  In order to better facilitate online discussions among our many members, we have started the TJ’s Gym MEMBERS Facebook group. Please request to join. We will let you in if you’re a current member of the gyms, and you’ll be able to interact with everyone about workouts, nutrition, you name it! This is taking the place of our Google Discussion group.

*FOLLOW US ON INSTAGRAM @tjsgyms, and please email allison@tjsgym.com if you have a scoop about a TJ’s member doing something cool in the greater community or in a fitness pursuit outside the gym. We love to highlight our awesome members whenever possible!

*ANOTHER FRIENDLY REMINDER TO PLEASE FILL OUT OUR NEW ONLINE WAIVER BEFORE YOUR NEXT VISIT!!!!  We recently updated our waiver and need all members to complete the revised version.  It takes about 2-3 minutes, and you can find the link HERE.  Please be sure to choose the “existing client” option and use the same email address you have used with us in the past. If you need to update any of your information in our system, this is a good time to do that, as well.  Please email jessica@tjsgym.com with any questions. THANK YOU FOR YOUR HELP, and sorry for the repeat reminders, but we still have many people to go before this is done!

*SAVE THE DATE OF SATURDAY, MAY 13th for a super-fun TJ’s community event to benefit our competitors and help fund their trip to Regionals. Details to follow, but it will be a fun outdoor, family-friendly shindig starting at around 4 or 5pm and going till dark.

Memorial Day Schedule:

San Rafael: 7:30 and 8:30

Mill Valley: 7:30 and 8:30

Corte Madera: 8:00

WORKOUTS FOR THE WEEK–HAVE A GREAT ONE!

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TJ’s Gym Workout for the Week of 4.24.17 

Thanks to everyone who came out for our photoshoot at the gyms today! We truly appreciate the effort!  We’re looking so forward to seeing the artistry from our awesome photographer, Lionel Reyes!

Meanwhile, Jacqui Miranda, a top 200 athlete in her age group IN THE WORLD, had at the CrossFit Masters Qualifier, with legendary “Coach” Ed Alvarado running the show. These two are both rockstars!

ANNOUNCEMENTS:

*GO BLUE! As you probably know by now, our TJ’s Gym competitive team qualified for the CrossFit Regionals and will be competing in Del Mar, CA over Memorial Day Weekend. We encourage you to consider attending the event and whooping it up with a bunch of your TJ’s pals.  Meanwhile, as their Road to Regionals continues, you can follow the team’s training via the following hashtags on social media: #tjsgym, #tjsteam #tjsteam2017 #teamtjs

*TJ’s TEAM CROSSFIT REGIONALS FAN T-SHIRTS ARE FOR SALE, and 100% of PROFITS WILL GO TO THE TJ’s TEAM! Go here to order yours in the next week, before the order closes! The creative and talented Chris Ford did an amazing job designing the shirt. We’re pretty sure that if there were a competition for best fan shirts, these would win!

 

 

*SAVE THE DATE OF SATURDAY, MAY 13th for a super-fun TJ’s community event to benefit our competitors and help fund their trip to Regionals. Details to follow, but it will be a fun outdoor, family-friendly shindig starting at around 4 or 5pm and going till dark.

*SPRING-INTO-SUMMER NUTRITION SHAPE-UP COMING SOON!!! Need some help to get ready for swimsuit season and look and feel your best? No problem! We’ve dialed in our Nutrition Kick-Off program and made it even better! Details and start date coming SOON, so keep your eyes peeled to the blog and the TJ’s Members page on Facebook (see below if you’re not on there already)!

*WE HAVE A TJ’s GYM FACEBOOK GROUP!!! PLEASE JOIN!!!  In order to better facilitate online discussions among our many members, we have started the TJ’s Gym MEMBERS Facebook group. Please request to join. We will let you in if you’re a current member of the gyms, and you’ll be able to interact with everyone about workouts, nutrition, you name it! This is taking the place of our Google Discussion group.

*ANOTHER FRIENDLY REMINDER TO PLEASE FILL OUT OUR NEW ONLINE WAIVER BEFORE YOUR NEXT VISIT!!!!  We recently updated our waiver and need all members to complete the revised version.  It takes about 2-3 minutes, and you can find the link HERE.  Please be sure to choose the “existing client” option and use the same email address you have used with us in the past. If you need to update any of your information in our system, this is a good time to do that, as well.  Please email jessica@tjsgym.com with any questions. THANK YOU FOR YOUR HELP, and sorry for the repeat reminders, but we still have many people to go before this is done!

*Questions about some of the common movements we use in classes? We’ve added a video glossary of videos from CrossFit(TM) explaining points of performance and proper mechanics.  It’s a page under the MEMBERS tab on our website. Hopefully you’ll find this helpful!

WORKOUTS FOR THE WEEK:

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TJ’s Gym Workouts for the Week of 4.17.17


We are super proud of new member, Lindsey (pink), who has fit in seamlessly with the 5:15a San Rafael crew. Thanks to Coach Kristel for preparing her and to the early risers in San Rafael (some of whom are pictured here) for welcoming her with open arms!

Two-time TJ’s Gym Rodeo winner and TJ’s Team 2017 Member, Jeff Peterson, is officially kicking off his coach training at TJ’s Gyms this week! Jeff already has a ton of knowledge and expertise in the areas of fitness and training. A former D1 collegiate track star, Jeff has worked extensively with young athletes and will be a great addition to the TJ’s coaching staff. He is going to be shadowing classes, jumping in to coach, and generally sharing his wisdom as he ramps up in preparation for starting in earnest this summer. Jeff is primed to take a leadership role in the expansion of some exciting training opportunities at TJ’s, especially in the area of youth and teen fitness. Introduce yourself to him if you haven’t met him. You’ll quickly see that his personality matches his athleticism and drive! We are lucky to have him coming on board, and don’t worry, he doesn’t always wear a cowboy hat.

ANNOUNCEMENTS:

*TJ WILL BE SPEAKING THIS THURSDAY, APRIL 20th, in San Francisco about the fitness profession and his experiences in the field over the past 25 years. Come by to support him and hear his stories (never a dull moment, as many of you know) and expertise!

*GO BLUE! As you probably know by now, our TJ’s Gym competitive team qualified for the CrossFit Regionals and will be competing in Del Mar, CA over Memorial Day Weekend. We encourage you to consider attending the event and whooping it up with a bunch of your TJ’s pals.  Meanwhile, as their Road to Regionals continues, you can follow the team’s training via the following hashtags on social media: #tjsgym, #tjsteam #tjsteam2017 #teamtjs

*SAVE THE DATE OF SATURDAY, MAY 13th for a super-fun TJ’s community event to benefit our competitors and help fund their trip to Regionals. Details to follow, but it will be a fun outdoor, family-friendly shindig starting at around 4 or 5pm and going till dark.

*TJ’s GYM PHOTOSHOOT SUNDAY, APRIL 23rd: We need some of you TJ’s superstars to show up and be photographed!  Photos will be used for our website and social media purposes. Details to follow, but we will likely need people from approximately 2-6pm. If interested, please email allison@tjsgym.com and include any time contstraints if you have them.

*WE HAVE A TJ’s GYM FACEBOOK GROUP!!! PLEASE JOIN!!!  In order to better facilitate online discussions among our many members, we have started the TJ’s Gym MEMBERS Facebook group. Please request to join. We will let you in if you’re a current member of the gyms, and you’ll be able to interact with everyone about workouts, nutrition, you name it! This is taking the place of our Google Discussion group.

*ANOTHER FRIENDLY REMINDER TO PLEASE FILL OUT OUR NEW ONLINE WAIVER BEFORE YOUR NEXT VISIT!!!!  We recently updated our waiver and need all members to complete the revised version.  It takes about 2-3 minutes, and you can find the link HERE.  Please be sure to choose the “existing client” option and use the same email address you have used with us in the past. If you need to update any of your information in our system, this is a good time to do that, as well.  Please email jessica@tjsgym.com with any questions. THANK YOU FOR YOUR HELP!

*Questions about some of the common movements we use in classes? We’ve added a video glossary of videos from CrossFit(TM) explaining points of performance and proper mechanics.  It’s a page under the MEMBERS tab on our website. Hopefully you’ll find this helpful!

*PROGRAMMING THIS WEEK: A note from the awesome Coach Nick, who is doing an superb job designing your workouts, by the way–this week includes a lot of posterior chain work and bending. You should only go heavy in these movements on two of the days, and please let your coach know if you’re experiencing any low back vulnerabilities, so modifications can be made. As always, we are open to all sorts of individualized tweaks, as we want to be sure you do what is best for your body.

WORKOUTS FOR THE WEEK–HAVE FUN!

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