WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Mon. April 4th, 2011

Big weekend at TJ’s.  Packed classes, Open Sectionals and on Sunday we had the Raffle/Clean and Jerk/Fundraiser for Olivia Smith.  This was Coach Calen’s baby from the get go, and he pulled off an amazing event with great energy and support.  Carrie Taylor was his wing wo,man who put together an amazing package of prizes for the raffle.  Both of their work paid off immensely, as we got to watch some great lifting, eat some amazing food, and hang out with friends.  All of this because of a young woman who didn’t even know what a Clean was a year ago.  We will send Olivia off in June to do amazing things, but she has already done her put by making us proud of her.

Bad news.  Yoga classes have no been well attended, despite rave reviews by those who have tried it.  We need your opinion.  This will the last week of Yoga as scheduled now.  But, we have a chance to change the time for , so that it will be earlier.  So, tonight, a little poll:  Corte Madera Yoga at 6:30pm on Mondays and Wednesdays?  What do you say?

WOD

6 sets for max reps & avg Watts
A1. Floor Press; AMRAP (BW/.75BW) ; rest 10 sec
A2. Row Sprint 150m; rest 3mins

Floor Pressing – please watch the video below and focus on 2:30 till the end. We will not be lifting out of a rack so athletes will need to get into groups of 3 to work. One person will be deadlifting the weight to get it into position for their partner.

3 sets (Max Reps)
45sec – Burpee
15sec – Rest
45sec – KBS (53/35)
15sec – Rest
45sec – Sit Ups (Straight Legs)
1:15 – Rest

Out of Town Workout

3 sets (Max Reps)
45sec – Burpee
15sec – Rest
45sec – Box Jumps
15sec – Rest
45sec – Sit Ups (Straight Legs)
1:15 – Rest

Advertisements

About tjsgym

Owner of TJ's Gym
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s