WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Wed. April 26th, 2011

Hey Everybody, check out Vinnie Baldino.  His brother in law Gedge talked his sister and  Vinnie’s wife Katie into becoming part of our clan.  We know how this story goes.  The mom/wife of the house starts looking like a world champ and the dad/husband starts looking like her older, less attractive uncle.  Dad/husband starts realizing that he’d best get himself back in shape and the rest is TJ’s Gym history.  Vinnie also happens to be a sweetheart and he has been a fantastic addition to the 5:30am Novato club.

Make sure you take a look at the Novato MMA/Jiu Jitsu schedule that’s up in the Event Box.  Cool stuff for you and your kiddo’s to check out.

Happy Birthday to one of our longest and bestest members and friends.  Some of you only know her as Kirby’s mom but she’s a kick ass athlete in her own right, Robin Barnato.   Happy bday Rob!

WOD

Turkish Get Up Skills Sessions – everyone must perfect this movement without weight before using any weight. The TGU is a fantastic total body strength/coordination/flexibility drill. It is elegant, challenging, and puts a demand on the core musculature like few others we have. Take time to learn this and we can develop some great fitness with it in the future. Plus, it is fun!

4 Part series by Jeff Martone (CrossFit Kettlebell Guru)
http://media.crossfit.com/cf-video/CrossFit_MartoneTGU1.mov
http://media.crossfit.com/cf-video/CrossFit_MartoneTGU2.mov
http://media.crossfit.com/cf-video/CrossFit_MartoneTGU3.mov
http://media.crossfit.com/cf-video/CrossFit_MartoneTGU4.mov

18-14-10-6
KB Front Squat R arm (53/35)
KB Swing
KB Front Squat L arm
KB SDHP

Out of Town Workout

18-14-10-6
Squat holding something overhead with your left arm (dumbbell etc.)

Sprawl

Squat holding something overhead with your right arm

Sprawl

Mobility WOD

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