WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Mon. April 18th

Spent our fourth Sunday in a row up at Tara Firma Farm in Petaluma.  This is a fully sustainable farm with chickens, pigs, cows and goats.  All the animals are pastured.  No pens or feedlots.  The lots are rotated every week as well.  This is where we do our shopping every week and where the girls get to see their animal friends.  We had the pleasant suprise of running into the Burr’s and the Smith’s up at the farm today.  The owners run a tour every hour from 10am to 3pm on Saturdays and Sundays.  Once you go through the tour you can treat their 300 acre farm like a park.  Today we went and picked our own eggs out of the mobile coop.  They were still warm!  I know, not for everyone.  They offer a CSA Box Program of fresh meat and organic vegetables.  If we get enough people interested we can become a drop off spot.  Please let us know.  As you can see I’ll be heading back up there most weekends anyway.

Are you interested in becoming a 2011 NorCal Regional GamesMaker?
As most of you know we have our hands in planning the NorCal Regionals scheduled for June 3, 4 and 5. The event is shaping up to be a bit of a throw-back to the early days of CrossFit scheduled to take place not far from Aromas at the Santa Clara Fairgrounds. You can get your hand in the action by applying to be a Judge or Volunteer. This provides you with the link to the 2011 NorCal GamesMaker registration page.

Click on the “Volunteer” tab and let the planning team hear from you.

A. Press Wave Load – 5-3-1, 5-3-1, 5-3-1; rest about 90-120sec between efforts
*focus on moving the bar as fast as you can, pause at the bottom of each rep. you are doing 9 total sets in 3 escalating waves. play it right and you just might hit a new 1RM.B. For Time
15-12-9-6-3
Push Press (must use your 1RM Press weight for today)
Box Jumps (24/20)

Out of Town Workout

15-12-9-6-3
Push Up
Box Jumps (24/20)

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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