Updated Open info and TJ’s Gym WOD for Tues. Jan 22nd

jan31

No matter how hard he tries, Marcos cannot get lift off.

Updated Open Info

Please see revised schedule for the Open below–we had a typo and also need to push back the Novato times by an hour to accommodate our TEAM classes, which will meet from 10-11 on those two Saturdays. We are also adding  class times each Friday during which you can get the Open workouts done.  This gives lots of flexibility for those of you who do not want to pay a coach.  You also always have the option of coming to an Open Gym time, videotaping your workout, and sending it to CF HQ for validation. Finally, you can have your workout validated at any CF affiliate in good standing.  We hope to see as many of you as possible at the Saturday sessions, but for those of you who don’t want to do it then, you now have lots of choices on Fridays through the Open at all four TJ’s Gyms.

Registration for the Open begins tomorrow,January 30th, so be sure to sign up, designating TJ’s Gym San Rafael, Corte Madera, Novato, or Mill Valley, depending on where you complete greater than 50% of your weekly workouts (currently and since Jan 1, 2013).  If you have any doubts or questions about which team/location you should designate, email all…@tjsgym.com right away and definitely before registering.  It is critical that we abide by the rules.  Not doing so, even if by accident, could lead to disqualification of one or all of our teams.  We encourage you all to participate, even if you are not a competitive CrossFitter.  The Open is a great way to see how you rank among other athletes worldwide, but more importantly, to put yourself out there and see how you perform a workout when the stakes are just a bit higher than when you normally workout.

This year, in order to create a TJ’s Gym community feel and unified excitement about the Open, we will be running TJ’s Community Open workouts with judging and for scoring validation on Saturdays at rotating gyms.  The schedule will be as follows:

March 9th  San Rafael 9:30-11:00* (during the 9:30 class and afterwards)
March 16th  Novato  11-12:30*
March 23rd Mill Valley  10-11:30* (during the 10am class and afterwards)
March 30th Novato 11-12:30*
April 6th San Rafael  9:30-11:00* (during the 9:30 class and afterwards)
*It is likely that during some weeks when workouts are longer, we will need two hours to get everyone done. If you come to class during one of the times the Open will be going on, you can expect a little more chaos than normal.*

If you choose not to come during those community workout times, we will also be facilitating judged Open workouts during the following classes every Friday through the Open:

San Rafael 5:15am and 6:15am
Corte Madera 10:00am
Mill Valley 8:30am
Novato 8:30, 9:45am

All Levels
A1. Front Squat; 5-3-1-5-3-1; rest 90sec
A2. Strict Pull Up; 4-6reps; rest 90sec

EMOM 20mins
Odd – 5 Thrusters (moderate weight)
Even – 5 Burpee Box Jumps

Wrench
A1. Front Squat; 3 reps; rest 20; 5 sets
A2. AMRAP L Pull ups; rest 20sec; 5 sets
A3. AMRAP Kipping Chest 2 Bar; rest 2mins; 5 sets

EMOM 20mins
Odd – 5 Squat clean thruster (115/80)
Even – 5 Burpee Box Jumps (30/24)

Foundations
A. Press 5-5-5-5
A2. Pull Ups; 5-5-5-5
B. Push Press 5-5-5-5
4 Sets for Time
12/10 Cal Airdyne
10 DB Push Press
10 Burpees
10 DB Push Press
12/10 Cal Airdyne

Metabolic

25 min AMRAP

10 Manmakers 40/25

10 Pullups

1 Down and Back Sled Push (Coaches block out parking spots with cones)

400m Run/500m Row/25 Cals on Airdyne

Out of Town WOD

2 Rounds For Time
5 Burpees
10 Pull UPs
5 Burpees
10 Box Jumps
5 Burpees
10 Sit Ups

50 Double Unders

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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