WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Tues. Sept. 21st, 2010

Sorry about the lack of blog today.  Server was supposedly down.  Don’t know what that means so I guess I have to believe them.

Our hearts go out to the students, teachers and administrators at Novato High after the tragic car accident on Friday.   We have a large number of Novato High teachers and students in our program.  You’re all in our thoughts.

Nutrition Discussions:

Novato:             Tuesday, 9/21 8:30-9:00am  (class at 9)
Corte Madera:    Tuesday, 9/21   3:30-4pm    (teen class at 4)
San Rafael:        Monday, 9/27  6:30-7:00 PM
No need to register–just show up and learn!

Robb Wolf endorses St. Peters Sorghum beer.  I have bought a couple of bottles but haven’t been willing to hit 100 burpees for the sample.

Here is the latest “Meat will kill you because..” study sent to me by Miyoko. Thanks for your input, Miyoko.

And here is the laundry list of why I don’t buy it:




Thanks to James Fitzgerald and coach Marcus for the latter information.


“Helen” + Max Effort
3 Rounds
400m Run
21 KBS (53/35)
12 Pull Ups

5 Minutes to find 1RM Thruster

*Coaches note…. warm up your thruster before doing Helen. Have an idea of a weight you are going to attempt first. One that you are confident that you can make even if fatigued from Helen.
Then plan to get 3 or maybe 4 attempts during that 5 minutes.

Paleo Coconut Fried Chicken

Out of Town Workout

AMRAP in 15 Minutes

5 Burpees

10 Jumping Squats  (unbroken)

15 Pushups

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