TJ’s Gym WOD for Mon. June 27th, 2011

It’s Allison tonight, guest-writing about two very special TJ’s Gymers.

Olivia competed at the Junior Nationals in Georgia over the weekend.  She had been training for this event for months and had been chronicling her training on our discussion board, so we could all be a part of it.  Olivia has a great work ethic and a serious drive to succeed.  She picked up Olympic weightlifting almost by accident, after starting in our TEAM program a year ago.  Olivia loved CrossFit, but it was clear quite quickly that she was a gifted weightlifter, so she decided to specialize in that, at least for awhile.  Along the way, Olivia completely transformed her body, changing her way of eating and finding new ways of thinking about herself and her presence in the world.  The results have been astounding, both internally and externally. Olivia’s weekend in Georgia didn’t go as well as she would have liked.  She is a competitor, and competitors don’t like to do less well than they’ve planned.  Olivia, we hope you know that you have this community behind you always, whether you PR your lifts or fail to make any.  You have made us proud, and you continue to be an inspiration to all of us, so congratulations and thank you!  We look forward to being a part of your next phase of ambitions, whether or not it involves weightlifting.  Here’s to you, Olivia!

It’s pretty daring for me to have Toni’s birthday be the SECOND announcement on the blog–speaks volumes about Olivia’s accomplishments, not to mention my guts!  Toni, you know how we feel about you.  You bleed TJ’s Blue, and you have been through it all with us.  You are a gifted coach, a marvel of a personality, and a great friend.  We wish you a wonderful day filled with chocolate and flowers.  To all of you out in TJ’s Gym land, please join me in wishing Toni a happy birthday when you see her in class tomorrow or via the discussion board.  She is a huge part of what makes this community tick. Happy Birthday, TONI!


A. Deadbugs/Hollow Rocks – 20sec on; 20sec off x 5

B. Deadlift – Build to a Heavy Single with the following sets
10 reps @ 50%
8 reps @ 60%
5 reps @ 70%
3 reps @ 80%
2 reps @ 85%
1 rep heavy (not necessarily a 1RM)
go up in weight if form is good and you are feeling it.

C. 50-40-30-20-10
Russian KBS (53/35)
Sit Ups
*Coaches leave 10 minutes or more for metcon

*Compare to 12/13/2010

Out of Town Workout

Walking Lunges
Sit Ups

Mobility WOD


About tjsgym

Owner of TJ's Gym
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