WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Tues. May 17th, 2011

Allison again tonight.

This is Ali.  She has cancer.  Doesn’t look like it, does it? Actually, her mammograms didn’t look like it, either.  Ali has had a rough week, but you’d never know it by looking at her or talking with her.  When I asked her over the weekend what we could do for her, Ali requested that we spread the word to our community about the importance of self breast examinations.  Like in Ali’s case, sometimes mammograms and MRI’s don’t catch the cancer, but a self-exam would.  Ali wants all of us, who are so driven toward optimal health and wellness, to take care of ourselves in this way.  So, please do yourself a favor and check yourself out.  Meanwhile, join me in thinking good thoughts for Ali and her recovery.  And next time you struggle during a workout, remember that Ali is doing them with bandages around her torso half the time.  Be well, Ali!

All tank top, visor, and baseball cap orders need to be placed on the discussion board by tomorrow (Tuesday) morning at 9am.

Let us know if you have any questions about Regionals–how to get there, what they are, when they are, where to stay.  We want as many TJ’s Gymers there as possible, and it promises to be a great weekend.

TJ’s Gym BARBELL CLUB is making is return.  This club will focus the skills and techniques to improve CrossFitter’s with their Olympic Lifts.  You will learn what your weaknesses are and how to correct them.  The BBC is for everyone.  New or veteran you will have your lifts reviewed, broken down and built back up removing the flaws that continue to give you trouble.  You will be filmed and tested at the beginning and end of each three month session.  Please email us if you are interested.  The classes are from 9:30-11am on Sundays and the cost is $150 and will run from this upcoming Sunday through Sept. 4th.


Turkish Get Up Practice (light weight, 20/side)

Save Last 30 minutes for

Team Workout
800m Run

100 Pull Ups
150 Push Ups
200 Squats

800m Run

*Teams of 3 – Entire team must run the 800m Together. Fraction the work reps and exercises in any way your team would like. All three athletes can be working at the same time.

Out of Town WOD

800m Run

30 Pullups

50 Pushups

75 Squats

800m Run

Mobility WOD


About tjsgym

Owner of TJ's Gym
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