Carson Bound, How to watch the Games, TJ’s Gym WOD for Mon. July 22nd and Tues. July 23rd

IMG_2054 IMG_2004 Many of us from TJ’s Gym are preparing to head down to Carson to the 2013 CrossFit Games for two reasons: Lisa and Marcus.  The unexpected explosion of competitive exercise could not have been predicted by anyone.  It has allowed competitors and fans alike to fulfill a need or want that they might not have even known was missing from their lives.  Lisa and Marcus have found their niche in this world of competitive CrossFit, and they have each devoted many years of their lives to their training and preparation.   There are close to, if not more than, 7000 CrossFit Gyms in the world with 200 or so gyms being represented by athletes or teams.  We have two and couldn’t be prouder!

TJ’s Gyms travel well in mass and in quality.  We represent ourselves with pride and community.  Anyone who has gone outside our area wearing The Blue has been approached at one point or another.  People want to know what we have created, what we’re about, and how we do it.  Lisa, Marcus, and everyone of us who will be there cheering will represent our community with grace and class.

For those of you are making the trip, Allison and I look forward to spending some quality time with you.  For those of you who will be following along virtually, keep an eye on the Facebook page and the discussion board, as we will be updating often.  To Marcus and Lisa….it’s time.  LET’S GO BLUE!!!!!

HOW TO WATCH THE GAMES

They will also be live streaming, starting on Tuesday with the Masters, on games.crossfit.com

Mon July 22nd

WOD

All Levels
A1. Goblet Squats x 8-10reps @ 21X0; rest 30sec; 4 sets
A2. Bent Over BB Row; 21X0; 8-10reps; rest 30sec; 4 sets
A3. Ring Row; AMRAP; rest 2mins; 4 sets

3 Sets @ 97%
12 DB Thrusters
Row 350m or AD 30 Cals
rest 2-3mins

Wrench
A1. Front Squat; 2-3 reps @ 85%; rest 30sec; 4 sets
A2. 2-4 Weighted Strict Pull Ups; rest 30sec
A3. Strict Pull Ups; AMRAP; rest 2mins; 4 sets

3 Sets @ 97%
6 Clusters 135/95
AD 35/28 Cals
rest 3mins

Metabolic

Masters Final Day

5 min to find 1 rep max Clean and Jerk

Rest 3 min then:

For time:
100 Double-unders
100 meter Run
4 Rope Climbs
100 meter Run
30 Axle front squats
100 meter Run
100 meter Farmer carry
20 Dumbbell snatch, alternating
100 meter Run

Time Cap: 15 minutes

Men 40-44: 135 lb axle, 70 lb DBs
Men 45-49: 135 lb axle, 70 lb DBs
Men 50-54: 135 lb axle, 70 lb DBs
Men 55-59: 3 climbs, 115 lb axle, 50 lb DBs
Men 60+: 50 double-unders, 3 climbs, 105 lb axle, 45 lb DBs
Women 40-44: 95 lb axle, 50 lb DBs
Women 45-49: 95 lb axle, 50 lb DBs
Women 50-54: 85 lb axle, 40 lb DBs
Women 55-59: 3 climbs, 75 lb axle, 35 lb DBs
Women 60+: 50 double-unders, 2 climbs, 55 lb axle, 25 lb DBs

Mobility WOD 

Tues July 23rd

WOD

All Levels
A. 3 Positon Power Clean (high hang, knees, floor); 6 sets; rest as needed
*emphasis today on receiving position

EMOM x 10
Odd – 2 Deadlifts + 2 Power Cleans + 2 Push Press
Even – 6-10 Dips (rings, bars, weighted, assisted, tough)

EMOM x 10
Odd – 12 KBS
Even – 6 Burpee Box Jumps

Wrench
A. 3 Positon Power Snatch (floor, knees, high hang); work at 75% effort and focus on position

EMOM x 12
Odd – 8 Deadlifts
Even – 4-8 HSPU Tough
EMOM x 12
Odd – 12 Heavy KBS
Even – 8-10 GHD Sit Ups

Out of Town WOD

EMOMx 12

ODD 8 Burpees

Even 8 box Jumps

EMOMx 12

ODD 20 Double Unders

Even 10 Situps

Mobility WOD 

About tjsgym

Owner of TJ's Gym
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s