Jason Stirman is officially the first Mill Valley athlete. How did he do it? Just moved here from Texas where he was CrossFitting for over a year and signed right up after the intro. He’ll be back from vacation on Tuesday so refer to him as #1 in your best Patrick Stewart accent (for non geeks see Captain of the Starship Enterprise from 87-94).
Congratulations to Nicki on her Muscle Up!
TJ’s Ladies Discussion Group will meet on Monday at 6:30pm at the San Rafael gym. All women members are welcome. Come chit chat about all sorts of topics relevant to being a woman CrossFitter at TJ’s.
Top Five Reasons to Vary Tempo in Your Workouts from Charles Poliquin
A1. Bulgarian Split Squat @ 30X0; 6-8 reps; 4 sets; rest 90 sec
A2. Dips @ 21X1; 4-6 reps; 4 sets; rest 90 sec (these get weighted for athletes that need to be challenged)
15 Unbroken Push Press (75/55)
15 Unbroken KBS (53/35)
Out of Town WOD
15 Unbroken Push Ups (Switch to knees if you have to , make sure to use a modification where you can go unbroken)
15 Unbroken Jumping Lunges