WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Mon. March 7th, 2011

Alicia Taylor came in 9th out of 20 women at the Elk Grove Grinder on Saturday.  Add her to the list of some serious badass athletes we’ve got striding in and out of our boxes everyday.  Congratulations, Alicia, you are certified badass and a champ for competing!  It’s not easy to put yourself out there, but you, and many other of our TJ’s athletes have been doing it lately, and we are proud of, and grateful for, you all!

Here’s what you missed at the First Anniversary WOD in Novato.

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IMPORTANT ANNOUNCEMENTS:

The CF Games Open Sectionals are right around the corner.  Sectionals workouts will be announced on Tuesdays, beginning with
March 15th.  Each athlete will then have till the following Sunday to submit workout results.  We will be “opting in” to verify results of
workouts, meaning that if you decide you want to register with CF Games and do the workouts, we will have judges available to you so that you can submit your results without having to video them.  We will probably offer 2-3 times during the week in San Rafael for you to be judged and then a time slot each Saturday, as well.  The workouts are probably going to be generally accessible, at least in the first weeks, and they may get more challenging as the weeks go on.  Each athlete’s score can help the team on any given week, as long as that athlete has Rx’d the workouts up to that point.  The top 3 men and top 3 women scores each week will be counted for each team and then those results will be ranked against all other teams worldwide.

We will be registering 2 teams–one for TJ’s Gym San Rafael and one for TJ’s Gym Novato.   Once we get our teams registered, we will give the go-ahead for you to register as an
individual and connect with our team.  This will be done on the CF Games site, which will go live tomorrow, 3/7.  If you have any question as to which team (SR or Novato) you should register with, please email us.  You can also check the discussion board for more information as the days and weeks go on.  We encourage you all to go for these workouts and get in the spirit of the competition. We will all help each other if we do the workouts together and create the kind of atmosphere we’ve all come to expect from and love about TJ’s Gym!

8-week Change-Your-Life Program is more than halfway done and people are doing great things!  We will be having the post-testing on Sunday, March 27th, time and location TBD, but mark your calendars if you’re in the program.  There’s been great stuff happening among the small groups supporting each other throughout the challenge, and we expect great things when the results are tallied.

WOD

A1. Thruster 20X1; 3 reps x 3 sets; 30 sec rest

A2. OH Walking Lunge 20X1; 20 Steps x 3 sets;

2:30 rest

*Warm up the Thruster till you are confident you are doing a WORKING SET (by definition that means you are working hard and not just warming up). At that point you can begin alternating between thruster and walk lunge

B. 100 Russian Swings (70/44) *Begin each minute with 8 air squats

Out of town workout
Max Push Ups in 2 minutes
Rest 1 minute
Max Squats in 2 minutes
Rest 1 minute
Max Box Jumps in 2 minutes
Rest 1 minute
Max Burpees in 2 minutes
Rest 1 minute
Max Sit Ups in 2 minutes

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About tjsgym

Owner of TJ's Gym
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