WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Mon. Jan. 31st, 2011

Big doings around these TJ’s Gym parts this weekend.  First off, we hosted a CrossFit Level One Certification in Novato.  It went incredibly well, and if you look closely you will see a whole host of folks associated with TJ’s Gym.  Look for our own coaches, Lisa Rendic and Danny Nichols, soon to be TJ’s Kids coach, Leah Gaynor, and participant, Keith Gay.  Also, Hil Guelfi’s brother, Houston attended.  Incredible staff from CrossFit HQ led by Joe Alexander put the group through a great weekend of training and information.

In Corte Madera on Sunday we put almost 60 athletes through the baseline workout of our 8-week Change-Your-Life event.   Coach Marcus and Megan Kaden took all the necessary information with calipers in the back room, while Toni, Nicki, Arun, Jess, Allison, and Andy organized and put them to the test out in the front room.  You volunteers were incredible, and the athletes put on a great show.  This is going to be cool.  We’ll see all of you on Tuesday night for the info meeting, which will include a nutrition talk and goal-setting workshop.  7:30pm in San Rafael.  Please email allison@tjsgym.com if you CANNOT make it on Tuesday night.  We HIGHLY encourage you to be there if at all possible!  If you are in the 8-week program and missed today’s workout, you can come tomorrow at 6am to CM or Wed 5:30am Novato or 7:15am SR to do the workout during class.

Finally you heard about Olivia Smith and read her article on Saturday’s blog.  On Saturday, Olivia went out and qualified for the Junior Nationals at the Friendly City Open.  Her total score qualifiers her to compete nationally in Georgia this summer.  Huge congratulations to her and her coach, Jasha.

We won’t be getting all in the info out to the 8 weekers tonight as there is some tweaking that needs to be done to the packets and some sleeping that needs to be done in our house after a big weekend.  You’ll all have them tomorrow in an info-packed email from Allison.

WOD

A1. Sumo-Deadlift 3 reps @ 3111; 6 sets
A2. Side Plank (one side only, alternate every set for a total of 3 per side); 60 seconds

20-18-16-14-12-10-8-6-4-2
Double Unders (Sub Lateral Hops)
1-2-3-4-5-6-7-8-9-10
Kettlebell Swings (70/53)

Out of Town Workout

20-18-16-14-12-10-8-6-4-2
Double Unders (Sub Lateral Hops)
1-2-3-4-5-6-7-8-9-10
Pushups

 

 

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About tjsgym

Owner of TJ's Gym
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