Cute Baby, Rodeo Game Day Prep Seminar and TJ’s Gym WOD for Fri. Sept 27th, Sat. Sept 28th and Sun. Sept 29th

imageHere is a baby pic from Katy and Dan Gildengorin.  Her name is Chandler, she was born on 7/15 and was 6 lb 1 oz and 19″ long and Dan says she is already working on her perfect pushup form.  Don’t tease Dan about the baby weight–he’s a little sensitive right now.

**RODEO Game-Day Prep Seminar with Allison and Marcus:

Monday, October 7th 6:30-7:45pm in the new Corte Madera gym

This seminar is open to anyone who is registered for the Rodeo.  Allison and Marcus will cover such topics as pre-competition mental strategies, workout approach, optimal nutrition, and general prep for competition.

**There’s been lots of talk in social media channels about Rhabdomyolosis.  This is a serious condition that happens during intense bouts of exercise.  We have gotten quite a few questions about it, and we are very knowledgeable about this subject as a staff.  Here is an email Marcus recently wrote to someone regarding the subject:

Dear ……….,
Thanks for sending this my way. I appreciate when clients come to us for answers to media questions about CrossFit. About 9 out of 10 are good media, but there are always articles that want to try to scare people away from CrossFit. This is one of those examples. 
What the author is talking about, Rhabdo, is a real medical condition that is rarely seen. It comes on from intense physical exertion and isn’t just associated with CrossFit. There have been several cases over the past many years of this in and around CrossFit. The Level 1 training staff that certifies CrossFit trainers every weekend of the year talk extensively about it in the seminar and educate coaches on how to identify signs, prevent it, and are absolutely not trying to hide it. 
For something so rare, CrossFit takes it very seriously, because as the article explains it isn’t pleasant and can damage peoples kidneys. 
With all that said we take lots of precautions in our practices to ensure this doesn’t happen. Rules about using bands when doing pull ups, the programming not having 100’s of reps of the same things, scaling, not encouraging people to go faster than they can keep good form, and the coaches eye are all precautions we take. 
I believe that our members are very safe. You are very safe working out with us. With that said you should always exercise some common sense when training and if you ever feel like you are doing too much please just let us know. 
Please let me know if you’d like to talk more about this in person. The last thing I want is for you to feel unsafe or uncomfortable at the gym. 


I’d like to add to these thoughts that our program is run very differently from the type of program mentioned in the article. We try to foster a non-competitive environment, one that encourages you to challenge yourself but not try to push beyond your limits.  Our program design is extremely well thought out.  If you’ve been here for a while, you know that we prioritize proper movement over unabashed intensity.  One thing to watch out for is if you’re a regular in our program and then take a break for some reason (illness, life event, etc.), when you come back, you need to monitor yourself carefully; sometimes it’s the fit people who return and push themselves out of the gates who are most at risk for Rhabdo.

I hope this all helps, and please feel free to talk to me in person if you want more clarity on this topic.

Fri. Sept 27th


All Levels & Wrench
EMOM x 14mins
Odd – 2 Power Snatch + 1 Hang Squat Snatch
Even – 5 Weighted Dips

AMRAP 6mins
3 Hang Squat Snatch
9 T2B
rest 2mins; 2 sets


From June 7th

Walking lunge 100 ft. (3 parking lot lengths)
21 DB Snatch Alt hands every rep 45/30
21 Sit-ups
Walking lunge 100 ft.
18 DB Snatch
18 Sit-ups
Walking lunge 100 ft.
15 DB Snatch
15 Sit-ups
Walking lunge 100 ft.
12 DB Snatch
12 Sit-ups
Walking lunge 100 ft.
9 DB Snatch
9 Sit-ups
Walking Lunge 100 ft.
6 DB Snatch
6 Sit-ups

*200m Sprint every 5 minutes

**100 Burpee penalty for dropping Dumbbells

Mobility WOD 

Sat. Sept 28th


All Levels & Wrench
3 Rounds for Reps
1min – Clean and Jerk
1min – Pull Ups
1min – Wall Ball
1min – No Push Up Burpee (sprawl) Box Jump
1min – Airdyne Calories
3min Rest

Mobility WOD 

Sunt. Sept 29th


A1. Back Squat 6-8 reps @ 30X1
Rest 60 sec x 4 sets
A2. Strict Chin-up 6-8 reps @ 20X1
Rest 60 sec x 4 sets

B. For time:
75-50-25 reps of
Air Squats
Double Unders

Scale to 35 – 25 – 12 DU or to double reps single under.

Out of Town WOD

75-50-25 reps of
Air Squats
Double Unders

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: Logo

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

Google+ photo

You are commenting using your Google+ 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 )


Connecting to %s