TJ’s Gym WOD for Thurs. July 28th, 2011

There was a TJ’s Gym sighting at the Silver Peso last night.  Thanks for this shot BG.  Where else might we find one?  Let’s go community, get creative.

The team is now safely settled in Carson and were outfitted with enough Reebok gear to choke a horse.  I wanted to give some blog love to Coach Leticia Monelli and Evan Massey.  They have taken alternate status to a whole other level.  They worked out, cheered on and supported the starting six every chance they got knowing full well that the chance of them going to the big dance was incredibly slim.  I am proud as hell of these two and they deserve big hugs for all the effort they put into our team.  Also thanks to David Zeff.  Because of a wedding he is in , Evan knew he couldn’t make it to Carson and David stepped into the just in case role and we we’re happy to have him.

Here is the first workout for our team on Friday:

For time:
Move 15 sandbags (1,700 lbs.) 200 yards
There will be a 6-log obstacle at the 50-yard line and a 4-foot wall at the end. The sandbags must be moved from the start line, over the logs, and over the wall. Once all the sandbags are over the wall, they must be returned to their original position, passing over the wall and logs again.

CLASS CANCELLATIONS:
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

Friday, July 29th ALL CLASSES IN NOVATO WILL BE CANCELED

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

WOD

Part 1
Event 2
Find 1RM Barbell Clean & Jerk (you can try to do it in 4 min. like the Master’s have or you can do it in a longer time frame, maxing at 12 min)

Part 2
Event 3
Men 50-54
Three rounds for time of:
3 Muscle-ups
135 pound Thruster, 8 reps

Men 55-59 and Men 60+
Three rounds for time of:
9 Chest-to-bar pull-ups
115 pound Thruster, 8 reps

Women 45-49
Three rounds for time of:
2 Muscle-ups
105 pound Thruster, 8 reps

Women 50-54
Three rounds for time of:
9 Chest-to-bar pull-ups
95 pound Thruster, 8 reps

Women 55-59
Three rounds for time of:
9 Pull-ups
65 pound Thruster, 8 reps

Women 60+
Three rounds for time of:
3 Pull-ups
65 pound Thruster, 8 reps

Out of Town Workout

Individuals WOD #1

For time:
210-meter ocean swim
Run 1,500m in soft-sand
50 Chest-to-bar pull-ups
100 hand release push-ups
200 Squats
Run 1,500m in soft-sand

Mobility WOD (Bridal Posture style for Sarah who is getting married on Saturday, Congratulations!)


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About tjsgym

Owner of TJ's Gym
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