WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Tues. May 10th, 2011

Pulled this off of the Discussion Board today written by Heather Flynn:

Substituted the WOD with my 1 year anniversary baseline. Almost 1 year ago (May 11), I walked into the CM gym and met TJ who I thought was feeding me a line of bullshit with how awesome this CrossFit stuff was. I am a former competitive athlete (water polo)… I had 3 kids, did bar method, and occasionally swam and played water polo. I thought I was in OK shape when I blew my baseline out of the water with pushups on my knees and jumping pullups — 11:58 may 11, 2010.

1 year later may 9, 2011 — RX baseline 4:39.

I will also add that she has been a perfect example of what makes this a community.  If she’s in the same zip code expect her to be cheering for you.  Happy Anniversary Heather.  We love having you.

Master’s classes Tu and TH 5:30 pm will be merged with the regular CF classes in SR this week while coach Deirdra is away.  The 5:30 classes are small, so you will still get plenty of individual attention!


Floor Press 8-2-8-2-8-2-8-2

“Heavy Helen”

3 Rounds

400m Run

21 KBS (70/44)

12 Chest-2-Bar Pull Ups

Out of Town Workout

3 Rds.

400m Run

21 Sit ups to Standing

12 Burpees

Mobility WOD


About tjsgym

Owner of TJ's Gym
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