WOD for Thursday, Aug. 30th

What is Strongman Sunday?” By Coach Cory Boyd:

Strongman Sunday is a class that incorporates “strongman” movements into a CrossFit class model.  It will involve skillwork and benchmarking for the strongman moves, as well as a short, intense met con at the end of class.  Even though there will be no “LSMs” (Long, Sweaty Metcons), you will still be worked, sweaty , and sore at the end of these classes.  If CrossFit focuses onfunctionality, Strongman bridges the gap to practicality.  Lifting a 40 pound barbell and a 40 pound bag of dogfood feel different, right? Strongman will teach you how to navigate that difference like a savage viking (or valkyrie) of yore.
What are the Strongman moves?
Tire flips
Atlas stone lifting and carrying
Sledgehammer work
Log clean/press, “viper” press
Axle Deadlift
Continental clean
Zercher squat/carry
Yoke carry
Truck or sled pull or drag
Keg lifting and carrying
…and a few more!
Feel free to email me at CoachCBoyd@gmail.com if you have any questions or concerns about the strongman program.  Remember, it’s just like a CrossFit (safe, functional, scalable, FUN) class, just with different movements and always a short, intense met con.  Come get your STRONG ON! -Coach Cory

Biggest Winner Challenge 
The cost is $120 and you must pay IN CASH to TJ or Marcus.
Measurement times are:

MILL VALLEY with Marcus (Megan will also be there for some time slots)
7:45-9:15am Friday 8/31
1-3p Sat 9/1
9-11a Sun 9/2

6-7pm Tues 9/4
Just show up during one of those time slots and be patient as we try to get everyone done as quickly as possible

NOVATO with Calen
Thursday (TOMORROW) Aug 30  10:30am
email calen.hall@gmail.com to reserve your time slot

WellnessFx is a proud sponsor of the 2012 TJ’s Games and is also involved in the Biggest Winner Challenge via some opportunities for testing so you can optimize your BW results. If you’re on the path to optimize your health and fitness, the WellnessFX service can be an integral tool in truly understanding the state of your health. We know that you can be fit but not totally healthy, and WellnessFX’s advanced biomarker testing and expert tele-medicine consultations can give you deep insights into what’s going on inside your body. As you get ready for the TJ’s Games or embark on the Biggest Winner Challenge, now is the time to baseline your health. WellnessFX is offering special packages exclusive for TJ’s members. Learn more and sign up here.


Please note that the winner of the Biggest Winner Challenge will be awarded a free Baseline package, courtesy of WellnessFX!
And don’t forget, Dr. Justin Mager of WellnessFX will be talking all about nutrition, metabolism, and athletic performance during a FREE seminar on Wednesday, September 5th at TJ’s Gym San Rafael 7:15-8:15pm. This is a great opportunity for all TJ’s members. Don’t miss out!

WOD

MAP Training
8min @ 80%
5 Power Clean (95/65)
5 HSPU
10 Step Ups
rest 4mins
8min @ 80%
200m Run
5 Burpee
5 T2B
rest 4mins
8min @ 80%
Row 200m/AD 15 Cals
10 Push Ups
10 Sit Ups

Out of Town WOD

MAP Training
8min @ 80%
3 Wall Walks
5 HSPU
10 Step Ups
rest 4mins
8min @ 80%
200m Run
5 Burpee
5 T2B
rest 4mins
8min @ 80%
200m Run
10 Push Ups
10 Sit Ups

Mobility WOD

Episode 73: Fight the Airplane Fuzz

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About tjsgym

Owner of TJ's Gym
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