WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Fri. Feb. 11th, 2011

This post is long overdue.  Rope climbs have been the rage this week because it was announced that they will be in the East Sac Throwdown this weekend.  We have twelve athletes who will be competing.  Everyone all of a sudden wanted to get on the ropes and unfortunately we were unable to get the rules out there regarding rope climbs.  You can see what the result was of not getting those rules out and now an athlete who has trained incredibly hard will have to sit this weekend out.

Rule #1

Nobody climbs the rope alone unless they have been to a rope climbing seminar with either Adrian Bozeman or Carl Paoli.

Rule #2

Only coaches can coach an athlete or be their spotter.  Fellow athletes cannot coach other athletes.

Rule #3

The coach must only be concentrating on you climbing the rope.  If they are in the room but their complete focus is not on you, no rope climbing.  I hope everyone understands the rules.  They will be posted near the ropes by next week.

Tomorrow morning at 5am the workouts and standards will be announced  here for the NorCal 40’s competition that is happening Sunday at 9am in Novato.  Everyone is invited to come and cheer on your favorite athletes.

WOD

A1. Thruster w/ 2 seconds hold at the top; 3 reps x 4 sets
A2. Ring Rows 2020; 8-10 reps (if these are not challenging enough you can add a dumbbell between your legs, focus on scapular retraction during entire movement)

“Death By Thrusters” (95/65)
add one thruster every minute

Out of town workout

AMRAP 20 minutes

5 Forward Rolls
5 Wall Walks
10 Squats

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About tjsgym

Owner of TJ's Gym
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