THE NORCAL MASTERS EXPO and TJ’s Gym WOD for Sat. Jan 19th

Screen Shot 2013-01-18 at 8.49.37 PMEvent Director Lisa Rendic has our few words for our community:

This weekend, at NorCal Masters, we also have a speaking Expo: LEARN FROM THE MASTERS. In case you haven’t heard, your spectator ticket gets you  in to listen to 5 lectures by experts in their fields, some are even CF celebrities! The weekend starts off with Bill Grundler at 10am on Sat – he will probably podium at the Games this summer. Us “masters” age athletes can learn a ton from him. Then, around 1pm, Jesse Burdick and Mark Bell, powerlifting experts and characters extraordinaire will speak about getting strong smartly and safely. (Just prior to this down on the floor, they will show us all some ridiculous lifting, not sure if we will have enough weight for them, but they are going to strut their stuff for us all to witness!). At 3pm Dr. Justin Mager is going to speak on metabolism and how to spice it up for training and performance (I am NOT missing that one!). Then on Sunday, I know you all want to meet Annie Sakamoto and one of the first CF coaches around, Jim Baker. They will be speaking together, telling their stories and answering questions. Lastly, on Sun, right before the finals, down on the floor, Kelly Starrett (yes, mobility wod guy) is going to speak (during halftime of the Niner game)….pretty fabulous finale to the speaker series and excellent warm-up to the Final wod of the competition. (click here for more info:

So….I know you will all be there! Right?! You truly can’t pass up hearing these people speak and then screaming at your friends competing and then shopping while dancing to the DJ after you eat your freshly grilled lettuce wrapped grass fed burger. Unless you come on Sunday, in which case you might get lucky enough to get some of Lisa Hine’s amazing chicken salad that we all fight for at the holiday party!
Your community is putting this on, your community will be there, your community is competing…you gotta show up.
and most importantly —-


All Levels/Wrench
A. OHS – 3-3-3-3-3; rest as needed

10min AMRAP
60 Bar Facing Burpees
30 OHS
10 Muscle Ups

A. OHS – Practice (focus on sets of 5)

10min AMRAP
20 Bar Facing Burpees
5 OHS (from rack)
15 Pull Ups
5 OHS (from rack)

A1. 5 Push Press ; 5 sets; rest 30sec
A2. 5 Tall Box Jumps; rest 90sec; 5 sets
B. Review KBS Mecahnics
For Time
30 Wall Balls
15 KBS
25 Wall Balls
15 KBS
20 Wall Balls
15 KBS

Out of Town WOD

Mobility WOD 


About tjsgym

Owner of TJ's Gym
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