WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Tues. May 31st, 2011

There a probably a whole bunch of reasons you visit this blog.  It’s mostly for information and not the witty way that I deliver it.  Here is the deal this week.  The information you will be receiving this week will have to do with the NorCal regionals and all the what’s , when’s, where’s , why’s and how’s.  This is the week to start the buzz that will become the Sea of Blue on Friday , Saturday and Sunday.  We talk about community in this program and this is one of our high points.  If you’ve ever worn your teams jersey, gone to a game or screamed at the tv then you will understand.  If you’ve ever cried at a concert, slept out over night for tickets or felt like you were going to pass out when you saw that certain someone in person, you will understand.  As owners, Allison, Karen, Andy, Marcus and myself are asking you to make every attempt to don your blue and get down to Santa Clara.  Throughout this week I will be posting times our teams will be competing each day.  We will have a base camp in tent city where you will meet folks proudly wearing their blue and you will feel like you are around family.  It’s worth the trip and I’ll be disappointed in you if you don’t come.  Period.


Individual Workout 2
Thruster Ladder

Individual Workout 2 Video Explanation.

General Rules:
Athletes will have 20 seconds to take the first barbell from the ground and then perform one thruster at a specified weight. They will then have 10 seconds to transition to the next barbell where the same requirements apply. They may make only one thruster attempt in any 20 second period. An attempt is defined by the barbell leaving the shoulders after the squat. If an athlete drops the barbell before an attempt is made, he or she may make take the barbell from the floor again. There will be 15 barbells. Athletes continue so long as they successfully perform the rep within the 20 seconds. Their result is the weight of their heaviest successful thruster. If an athlete is not able to complete a successful thruster with the first barbell, they receive a DNF and are eliminated from the competition.

The barbell starts on the ground, and the athlete must elevate it into the rack position. There is no requirement to stand up fully before beginning the thruster, nor is standing up prohibited. The thruster begins when the athlete squats below parallel with the barbell racked on the shoulders (or at least below the chin). Then, in a single movement the athlete drives the barbell up out of the squat and overhead. The finishing position has the knees, hips and arms fully extended with the barbell stable over the heels. Once the athlete hits the bottom of the squat, there can be no rebend of the knees and/or hips, and the feet must remain stationary. The bar can stop near the top and be pressed out if necessary, but any descent of the barbell (after upward movement in the thruster has begun) constitutes a no-lift. Any stepping, splitting, repositioning of the feet, rebending the hips or knees or jerking all constitute a no-lift. Going up on the toes is permitted as long as the feet remain stationary. The athlete must wait for the judge’s signal to drop the weight.

Women Weights (lbs):  105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185
Men Weights (lbs): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

If multiple men or women finish the entire ladder, there will be a tiebreaker. When the entire thruster event has ended, these athletes will be given six more bars (305, 315, 325, 335, 345, 355lbs for men, and 190, 195, 200, 205, 210, 215lbs for women) to differentiate themselves.

Individual Workout 3
21-15-9 reps for time of:

Deadlift (315/205lbs)
Box jump (30”/24”)

Individual Workout 3 Video Explanation.

General rules:
Athletes will perform 21 deadlifts then 21 box jumps, then 15 deadlifts and 15 box jumps, then 9 deadlifts and 9 box jumps. Athletes begin behind the line. At Go, athletes move to the barbell and begin their deadlifts. Their result is the time to complete the entire workout. There is a 12min time cap. If an athlete cannot finish in the time cap, their score is the time cap plus a one second penalty for each rep not completed.

The barbell begins on the ground and must touch the ground between each rep. The athlete’s knees and hips must be extended at the top, with the shoulders behind the bar. The athletes hands must be outside their knees. Any grip is permitted. Dropping the barbell is permitted but not required. Chalk and any injury prevention/protection such as tape are permitted. Sticky substances, wraps, or anything used for advantage are prohibited. Belts are permitted.

Box Jump:
Athletes must jump from the ground onto the box with two feet. They must reach full extension ON THE BOX. Reaching full extension only in the air is not permitted. In other words, the athlete’s knees and hips must be fully extended while both feet are on the box (the entire foot on the box is recommended but not required). Both jumping and stepping down are permitted.


Out of Town WOD

1 Burpee first minute, 2 burpees second minute, three burpees third minute.  Go until you can’t fit them into a minute.


Mobility WOD



About tjsgym

Owner of TJ's Gym
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