TJ’s Gym WOD for Monday August 1st, 2011

It’s finally over.  The weekend was an incredible rush of highs and lows.  The end result is that we are 11th in world.  22 spots better than last year amongst competition that was ten times stronger.  1st, 6th, 9th, 22nd and 31st finishes out of 44 teams in the five workouts.  Our crowd had big presence and big volume.  We were even loud for the other NorCal competitors.  The tent was always buzzing with excellent people, stiff drinks and crappy food.  I will be doing my customary run through of it all this week but there was one common thread that I heard all weekend.  From sponsors, CrossFit HQ, media other competitors and their supporters…TJ’s Gym is a class act.  We will see you back in the gyms in a day or two and I just want to thank all of you for the never ending support you showed in person, by email or by phone.  You ,Big Blue, are truly the greatest community in the world.


Push Press Warm Up – Build up quickly to working weights for the following sets. Bars taken from the floor.

6 Sets

5 Push Press
– 3 Rounds –
5 Burpees
5 Box Jumps

– Rest 2-3 mins –
– Record Time and Weight for each set –
– Weight can and should increase with each set on the push press. Each set consists of 5 heavy and hard push presses followed immediately by 3 rounds of the burpee and box jump couplet. These two movements should be done at high speed with high intensity. You must push very hard and fast on this. Short sets with longer rests. Work on high power output.

Out of Town Workout

15 Push Ups
– 3 Rounds –
5 Burpees
5 Box Jumps

6 rds.



About tjsgym

Owner of TJ's Gym
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