WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Mon. April 25th, 2011

Nick Wilton getting strong.

Nick is a runner.  It seems like most people like it or at least tolerate it.  I hate it.  I like to joke with Nick that he can out distance most human beings but he has the strength of a newborn.  Which is a joke because he actually is a very strong guy.  His mobility is horrific.   That seems to be the common thread amongst runners.  Maybe because after an hour of doing the same thing over and over the interest in doing anything else , like flexibility, is just not there.  I am very proud to see more and more people coming early and staying late to work on their mobility/flexibility.  Please remember to look at the bottom of the blog page every night for your Mobility Workout of the Day by San Francisco CrossFit owner Kelly Starrett.  Spent some time this weekend at the Starrett household with Kelly, Juliette and their beautiful daughters and got suckered into the latest Mobility WOD video.  This was after a few glasses of paleo champagne so take that into account.

We’ve got new Skills and Development classes coming to Novato.  10:30am on Mondays and Thursdays.  First class is this Thursday 4/28.

The Gear order is in so look for your stuff Monday and Tuesday when you come to class.  Make sure your coach marks your name off the list.


Power Snatch/Rowing skills and drills


5 Rounds
15 calorie Row/Airdyne
15 Power Snatch (95/65)
20 Box Jumps (24/20)
20 OH Walking Lunges (45/25)

Out of Town Workout

5 Rounds
200m Sprint
15 Burpees
20 Box Jumps (24/20)
20 OH Walking Lunges with something

Mobility WOD


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 )

Google+ photo

You are commenting using your Google+ 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 )


Connecting to %s