See below for the latest goodness from Dr.TJ’s Gym at PsychologyWOD.com, this time on how to capture the exercise high as fuel for goal achievement. Please take a minute to like PsychologyWOD’s Facebook Page and/or follow @psychologywod on Twitter so we can grow the audience for this cool and FREE resource that is Allison’s labor of love. Thanks!
Out-of-Comfort Zones, Exercise High, and Visualization: Powerful Ingredients for Change
Barbell Club, Kids, and Teen summer sessions are all under way. Email allison@tjsgym.com for info.
And now a little plug for Paleo Power Meals, who fed athletes and volunteers at Regional events around the country and who will be providing food at our TJ’s Gym/Reebok Nor’Easter Masters competition at Reebok CrossFit One June 29 and 30. Great stuff!
WOD
Wednesday
All Levels
A1. Push Press; 32X1; 5-8reps; rest 90sec; 4 sets
A2. Single Arm DB/KB Row; 21X0; 8-10reps/arm; rest 90sec; 4 sets
B1. Ring/Bar Dips; AMRAP; rest 0sec; 4 sets
B2. 20 Anchored Sit Ups AFAP; rest 60sec; 4 sets
Re-Testing Week
Row 1000m
Run 1000m
Airdyne 3mins Max Cals
Wrench
A. Push Press; 5-5-5-5; rest 2:30
B. Pendlay Row; 5-5-5; rest 2mins
C. 2k Row For Time
D. 50 GHD Sit Ups; not for time
Metabolic
155/105 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 20/24 inch box
15 Muscle-ups or 15 Ring Dips or 15 Dips or 15 Toe Pushups
40/30 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135/95 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead (Parking lot down and back)
2009 CrossFit Games Chipper
Thursday
All Levels
Pre-hab – 3 Sets alternating arms; DB External Rotation; 10-12 reps/arm
A. 3 Position Snatch – High Hang, Mid Thigh, Floor; 5 working sets; rest as needed
3 Rounds for Reps
:45 – Alternating DB Snatches
:15 – Rest
:45 – Burpee Pull Up
:15 – Rest
:45 – Airdyne/Row
1:15 – Rest
Wrench
Pre-hab – 3 Sets alternating arms; DB External Rotation; 10-12 reps/arm
A. Snatch; work up to 80% and complete 5 singles; rest as needed
3 Sets
7 Hang Power Snatch (135/95)
AMRAP Muscle Ups Unbroken (sub chest to bar)
AMRAP Double Unders in 45sec
rest 2:30
Out of Town WOD
21, 15,9,15 21
Burpees
Situps
Mobility WOD