TJ’s Gym WOD for Mon. June 13th, 2011

A huge debt of gratitude to Coach Toni for her efforts in running and organizing tent city and doing whatever our crew needed last weekend.  She screamed and yelled before, during, and after the competition.  Thanks for being such a rockstar, Toni!  We are lucky to have you!

Another thanks goes out to Dr. Doug who happened to be in San Jose as a head instructor at an A.R.T. seminar.  He showed up in the lobby of our hotel every evening and some mornings  to put broken parts back together for our athletes.  You the man, Dr. Kyle!

A big welcome back to Alexia and Andy Moore.  After being away in the south bay for two years, they are now back and we couldn’t be happier about their return to our community.  Give them a big hug or high five when you see them in San Rafael.

Congrats to all of our athletes who ran the Dipsea and participated in other events this weekend.  Gia Kramer rocked her track meet, placing first in the triple jump and second in the 800m run, qualifying for the worlds masters track and field event in July!  Check the discussion board for results from other races.  We don’t have details yet, but they will be posted.  Nice work, Big Blue!

We will soon have a section of our website devoted to TEAM TJ and the CrossFit Games.  Please email us if you plan to go to Carson to root us on and be part of the Big Blue presence.  We encourage all of you to come if you can–it will be an experience of a lifetime.  In fact, we are so excited to have you there that Allison and I are offering to pay $150 for airfare to Carson to the TJ’s Gym member who comes to the most classes between June 15th and Jult 15th.  Our attendance system will track attendance as always during that time, and then if you think you might be in the running when the time comes, it will be up to you to email us for a tally.  The money will only be given for airfare to Carson.  Get to class!!!!!!

What is Rhabdo?   CFJ_Wright_Rhabdo

Never perform negatives during a pullup metcon workout.   Ask your coach what your sub should be.

WOD

15-12-9
Thruster (95/65)
Pull Up

-rest 10min-

15-12-9
Thruster (85/55)
Pull Up

-rest 10min-

15-12-9
Thruster (75/45)
Pull Up

Out of Town WOD

15-12-9
Squat Jumps
Pull Up

-rest 10min-

15-12-9
Squat Jumps
Push Up

-rest 10min-

15-12-9
Squat Jumps
Sit Up

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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