TJ’s Gym WOD for Wed. March 13th

Two Amazing Offerings Happening at TJ’s Gym:

Running and Rowing Intensive Courses!

Screen Shot 2013-03-12 at 8.02.13 PM

Rowing

Where: TJ’s Gym, San Rafael
When: Starts April 1st, 2013, Ends May 8th, 2013

Every Monday and Wednesday at 7:15pm (except 4/15/13)
How much: $300 for 11 sessions
Why: Because you never really learned how to use the Concept2 rowing machine, and hate it when it comes up in a WOD. What: Brian and Erin will coach a skill based rowing class for one hour, two times a week to help you not only become a better and faster rower, but also help you learn effective and efficient body mechanics that will transfer over into all of your functional movements in CrossFit and beyond.

Where: TJ’s Gym, Corte Madera (meet there and head out to run)
When: Starts April 1st, 2013 and Ends May 8th, 2013

Running

Every Monday and Wednesday at 5:00pm (except 4/15/13)
How much: $300 for 11 sessions
Why: Because you want to get faster, hate running or running hurts and you want to get back on the trails
What: Brian and Erin will coach a skill based running class for one hour, two times a week to help you become a more efficient runner. Running is like any other movement, and requires a great deal of skill most of us don’t understand. We will bridge that gap.

To register email: ECaf@3fu3l.com (yes, that is a 3 instead of an e in fuel!)

Next, check out our good friend, Kelly Starrett’s mobilitywod.com today for a great raffle for those of you smart enough to pre-order his book:  Becoming a Supple Leopard.  Don’t miss out!

And finally, if you are a Facebooker, please head over to psychologywod’s page and click “like,” so we can start creating a social media presence there.  Thanks for your help!

WOD 

All Levels
A. Power Snatch; 3-2-1-3-2-1; rest as needed

B. On the Minute x 8mins
3 Power Snatch @ 60% of best single today
10 Sit Ups (add weight if you want)

C. On the Minute x 8
2 Hang Power Snatch
5 Burpees over barbell

Wrench
A. Power Clean; 1.1.1; 12mins to build to a tough clusters

B. On the Minute x 16mins
Odd – Power Clean 5 TnG (medium fast weigh)
Even – 5-10 Ring Dips

C.Skill Work After – muscle up practice

Foundations
A1. Deadlift – 5 reps; 4 sets
A2. Dips; 5 resp; 4 sets

B. KBS mechanics

3 Rounds for Time
30 Double Unders (90 singles)
15 KBS
15 Push Ups

Metabolic

400m Run

10 DB Snatch (5 each hand 50/35)

30 Double Unders

15 Situps

7 Burpees

6 rds.

Out of Town WOD 

5 Rounds for Time
30 Double Unders (90 singles)
15 Burpees
15 Push Ups

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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