TJ’s Gym WOD for Mon. July 26th, 2011

Karene is getting after this thing quick.  Blazed through the proto’s and now she’s training all over Marin.  She’s Ed Alvarado’s wife and like she said, she had no choice.

It is highly unusual for us to cancel classes on our schedules, but,
due to the number of coaches who will be in Carson this week for the CrossFit
Games, we will need to cancel a small number of classes over
the course of the week.  Below are the classes that will NOT be held.
If a class is not listed below, you can expect it to be happening.  We
thank you for your patience and understanding during this exciting
time for our community.

Thursday, July 28th  6:30 PM TEAM in San Rafael
Thursday, July 28th 6:00 PM in Novato
Thursday, July 28th 5:00 PM in Corte Madera


Saturday, July 30th 9:00am in Novato
Saturday, July 30th 8:30am in Corte Madera
Saturday, July 30th 8:00 am On-Ramp in Mill Valley will be held at 10:45 am
Saturday, July 30th 9:30 am Mill Valley

Monday, August 1st  10:00am Corte Madera
Monday, August 1st 5:45am Mill Valley
Monday, August 1st 9:15am Mill Valley

It’s time to REALLY start sending our positive thoughts and great energy to our athletes who will be competing this week.  Our team is comprised of 6 incredible athletes:  Jessica Woodall, Lisa Rendic, Allison Belger, Yago Fidani, Marcus Filly, and Danny Nichols.  They are mentally tough and physically prepared.  They are physically tough and mentally prepared.  They are ready.  So is Deirdra Rogers, who will be competing in the over-60 Master’s division.  She will finally see how great she is.

The Master’s Workouts have been announced and guess what?  You’re doing them.


Master’s Event 4
For time:
10 Handstand push-ups
20 Wall ball shots
30 Toes-to-bar
40 Power cleans
50 Burpees
60 Sumo deadlift high-pulls

Men 45-49 and Men 50-54
Handstand push-up – Head to floor
Wall ball – 20 pound ball to 10′ target
Power clean – 135 pounds
Sumo deadlift high-pull – 75 pounds

Men 55-59 and Men 60+
Handstand push-up – Head to 2″ high target
Wall ball – 20 pound ball to 9′ target
Power clean – 115 pounds
Sumo deadlift high-pull – 65 pounds

Women 45-49 and Women 50-54
Handstand push-up – Head to 3″ high target
Wall ball – 14 pound ball to 9′ target
Power clean – 95 pounds
Sumo deadlift high-pull – 55 pounds

Women 55-59 and Women 60+
Plyo box Handstand push-up (put box abmat distance from wall, knees on box, press to locked arm)
Wall ball – 10 pound ball to 9′ target
Power clean – 75 pounds
Sumo deadlift high-pull – 45 pounds

Out of Town WOD

10 Handstand push-ups
20 Jumping Lunges and Pushups
30 Toes-to-bar
40 Box Jumps
50 Burpees
60 Squats

Mobility WOD


About tjsgym

Owner of TJ's Gym
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