TJ’s Gym WOD for Fri. May 31st

IMG_2411CM 5pm Wednesday outdoor class on the path with Coach Calen is the place to be!  These extra outdoor classes are a huge hit.  Here’s the schedule: 

M-F 6am Redwood High  9:30am Hall Middle School

Sat 7:30am Redwood High

Wed. 5pm Path by the now former CM gym

Album of Brit, Dan, Lisa and Marcus is up here.

Regionals Individuals:


It was a tough decision for her to go individual when she got the invite.  In the end I think it was the right one.  She was able to experience what 99.9% of CrossFitters will never be able to experience.  She got onto the Regional Floor and threw down with the fittest athletes in NorCal.  The road had its highs and lows, but she never gave in.  We forget that she has been CrossFitting for only 18 months, right after she moved her to intern with us from Kansas.  She has made a home in our community and a mark in the toughest Region in the world.


Look out.  Dan has not yet scratched the surface of what he’s capable of in this sport.  He didn’t become serious about training until a year ago.  His coach, Marcus, feels that the sky is the limit for him.  His effort was lionhearted all weekend.  He knew going in that he had only recently learned many of the movements and some of the weights were recent PR’s for him, but he gave the Lochte shrug and just went at it.  There is no doubt that we will see some amazing things out of this young man in the future.


As I watched Lisa beat athletes five, ten, fifteen, TWENTY years younger than her in some workouts, I wondered–what were their coaches telling them?  Lisa was there for the experience.  As we all know, she has qualified for the Masters 40-44 category at the CrossFit Games later this summer and the only goal was to get judged, get under the sun, and gain some experience competing as an individual.  When her body had had enough, she withdrew to set up the game plan for the next couple of months.  We are lucky to be able to see an athlete like Lisa compete at the top of her game.


I truly don’t believe that any other athlete this weekend had better knowledge of their capabilities then Marcus.  A couple of weeks ago, I made the incredibly awkward faux pas of asking Marcus if he was going to stay in Carson after Lisa was done competing.  “You mean if I don’t qualify, right,” he’d asked.  Ugh.  Could I have felt any worse!?  He then calmly and matter-of-factly talked me through how he thought he was going to do with each workout and that his practice scores would have qualified him in all the other regions that already competed.  Then he went out there and qualified for the Games with efforts that can only be described as heroic.  The best part of the entire experience is that he is still on cloud nine and looking forward to the phase.  I don’t think anyone could embrace this moment better.  We are all proud to say that he is our coach.


All Levels
A. 1.1.1 Power Snatch; 5 sets; rest as needed (newer athletes: please perform hang power snatch)
B. Push Press; 5-4-3-2; rest as needed

4 Sets for Reps
2:30min AMRAP
Run 200m
AMRAP Push Press (95/65)
rest 1:30

A. 1.1.1 Power Snatch; 5 sets; rest as needed (newest athlets please perform hang power snatch)
B. Push Press; 5-4-3-2; rest as needed

4 Rounds for Time
5 Clean and Jerks 155/105
run 100m
2 Rope Climbs (15-12′)
run 100m


Lumber Jack 20

For time
 20 Deadlifts (185lbs/275 lbs)
 Run 400m
 20 KB Swings (1pood/2 pood)
 Run 400m
 20 Overhead Squats (75/115 lbs)
 Run 400m
 20 Burpees
 Run 400m
 20 Pullups (Chest to Bar)
 Run 400m
 20 Box jumps (24”)
 Run 400m
 20 DB Squat Cleans (30/45 lbs each)
 Run 400m

*Use one barbell and change weights

On Nov. 5 2009 at 1:34 p.m., a terrorist
named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood,
TX. He killed 12 soldiers and one civilian
and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain
City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc.
Michael Pearson, 22, of Bolingbrook,
Illinois, and Spc. Kham Xiong, 23, of St.
Paul, Minnesota, aaong with eleven of
the wounded were active CrossFitters in
the 20th Engineer Battalion, home to
Lumberjack CrossFit.

Out of Town WOD

4 Rounds for Time
15 Burpees
run 100m
2 Rope Climbs (15-12′) or 10 Toes to Bar
run 100m 

Mobility WOD 


About tjsgym

Owner of TJ's Gym
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