Big Blue’s own competitors and TJ’S Gym WOD for Wed. Jan 9th.

Jan9

Your daily NorCal Masters update is about your fellow TJ’s Gym athletes competing in less then two weeks!  Here is the list:

Dr. Allison-Omnipresent Leader.  Defending Champ.  Minor headcase.  Will be fun to watch.
Neil M- OG, Crushed last years Snatch WOD at NCM
Patty F- OG, Wallflower.  Just happy she is finally willing to socialize with others.
Amy B- OG, Freak. Of. Nature.  Watch and be amazed.  Xfitting for less than a year
Pete Stathis- The Greek God of Novato.  Expect a compliment from him.  It’s how he rolls.
Lisa T- OG, Will most likely be smiling the whole time.
Margie-OG.  Survivor.  Knows PFIM.  Old School
Ham Kipp- Captain Corte Madera.  Moves like buttah
JJ Freitag-CM.  Hoping wonky calf will keep this former Stanford swimmer in the game.
Jordan L-OG.  Hair like Sideshow Bob.  Muscle Ups like Spealler.
Dan Freeman-OG.  Another 5:15er that will destroy WOD 2
Brad M-OG/CM.  Shooting for greatness in the Open and to qualify for the Games.   Thinks mobility work  is for sissy’s.
Ed Alvarado-CM and BBC.  Calen’s weightlifting Master prodigy.  Demands that beer be on his Paleo plan
Steve Crane-MV.  Runs 20 miles as a warmup and is a body weight beast.
Kathy Jung-OG.  Teacher, hoopster and mom.  Stamina, stamina, stamina
Gia Kramer-Nov.  Gymnastic freak who has gained 15lbs of muscle to compete with the big dogs.
Amy Strickling-Nov.  Tricky wrist.  Doesn’t have an off button.  Speedster.
Eric Delgado-MV. Competed in our first NCM while with another gym.  Now he’s ours!  Will make big noise this year.
and DEIRDRA!-Looking to win the 60 plus while on her way to qualifying for her second CrossFit Games.  Let’s hope the duct tape and chewing gum holds.
This is a fantastic group of athletes who deserve our support.  Make it a point to get out to Craneway Pavilion on Jan. 19th and 20th.  You will see your own Blue do you proud.

WOD

All Levels
A. Front Squat; 6 Set of 2 Reps (only last 2 sets hard)

EMOM x 14mins
Odd – 5 Thrusters (heavy but unbroken)
Even – 6-10 Pull Ups

EMOM x 14mins
Odd – 5 Hang Squat Cleans (same weight)
Even – 6-10 T2B

Wrench
A. Paused Front Squat (3sec hold at bottom); 3-3-2-2; rest 2mins

EMOM x 14mins Odd – 5 Thrusters (135/95) Even – 3-5 Muscle Ups

EMOM x 14mins Odd – 5 Hang Squat Cleans (135/95) Even – 10 T2B

Foundations
A1. Front Squat – 5-5-3-3
A2. Ring Rows; 10-12 reps; 4 sets

B. Thrusters; 5 reps; 4 sets

3 Rounds
30sec – DB Thrusters
30sec – rest
30sec – Burpees
30sec – rest
30sec – Airdyne
30sec – rest

Metabolic

EMOM x 14mins
Odd – 5 DB Thrusters (45/25) and as many hollow rocks as possible until the even minute
Even – Airdyne 10 cals and as many sprawls as possible until the next odd minute

Immediately into;

EMOM x 14mins
Odd – 5 Hang DB Squat Cleans (40/25) and as many kb swings as possible until the next even minute
Even – 10 T2B and 100m run; hold handstand until next odd minute

Out of Town WOD

5 Rounds

30sec – Squats
30sec – rest
30sec – Burpees
30sec – rest
30sec – Situps
30sec – rest

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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One Response to Big Blue’s own competitors and TJ’S Gym WOD for Wed. Jan 9th.

  1. Great description of your outstanding and winning team! GOOD
    LUCK!!!!!

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