Free Nutrition Lectures in Mill Valley and TJ’s Gym WOD for Sat. Jan 26th and Sun. Jan 27th

Screen Shot 2013-01-25 at 7.12.56 PMWhoo Hoo!!  Mary Lou!  Happy Birthday on Sunday!

Here is a note from Marcus regarding some free Nutrition Seminars down in Mill Valley

Hey Everyone,

The gyms are filled up again after the holidays. Must be January. Motivation is pretty high, life is back to normal for most, and the routine of getting to the gym is back. Many of you are just as eager and prepared to turn the unhealthy holiday eating patterns around. So to get everyone back in the mindset of healthy eating I’ve decided to put on a series of Nutriton lectures that will cover a range of topics. 
Week 1 – Protein. Finding quality in each of your meals and all of your food choices. 
Week 2 – Carbohydrates. What is the right balance for you? 
Week 3 – Fat (the nutrient). And then what really makes you fat (the other thing we don’t want). 
These will be held staring next monday January 28th at 7pm at the Mill Valley gym. Then they will happen each week for the following 3 weeks at the same time and place. No more than 1hr each night. You can come with questions or just prepared to listen and take away some informational nuggets. Whether you have heard my talks before or not this will be a great recap of fundamental pieces of information. 
Lets start to ramp up the excitement and energy about healthy eating and living in preparation for our next challenge that is right around the corner. More details to come soon on that. 
Check out the Sactown Throwdown happening this weekend with a whole bunch of TJ’s peeps.  Check out the site and if you need some good CrossFit Competition time head on up by following the link.



All Levels
A. Power Snatch + 5 OHS; rest 2mins; 5 sets

7 Rounds for Time
10 Toes to bar
10 Power Snatch 55#/45#
10 Wall ball

A. Power Snatch + 2 Snatch Balance + 2 OHS; rest 2mins; 5 sets

7 Rounds for Time
10 Toes to bar
10 Power Snatch 55/45
10 Wall ball

A1. KBS; 10-15reps; 3 sets (A1/2 is instructinoal to get ready for MAP session)
A2. DB Push Jerk; 6reps; 3 sets
B. Rowing Technique; Practice – 500-1000m

7mins @ 85%
15 KBS
15 Box Jump Step Down
30 Double Unders
Rest 3mins
3min Row @ 85%
Rest 3mins
7min AMRAP @ 85%
10 Walking Lunges
5 Push Jerks
5 Push Ups
10 Sit Ups


A1. Single-leg Box Jump, 3 reps per leg, alternating, rest 10 sec x 4 sets
A2. Double-leg Box Jump, 3 reps, rest 1 min x 4 sets
Use separate boxes for A1/A2. Work up to a challenging height for single-leg jumps, keep double leg jumps a bit easier.

B. EMOM 10 min
5 Clapping Push-ups
5 Box Jumps
5 Jumping Squats

Use 95/65 barbell on jumping squats.

Out of Town WOD

Mobility WOD 


About tjsgym

Owner of TJ's Gym
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