Rodeo Wrap-up and TJ’s Gym WOD for Tues. Oct. 15th, Wed. Oct 16th and Thurs. Oct 17th

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I can’t imagine that, as teenagers, any of you spent an entire Sunday busting your hump at a fitness competition hauling gear around, with a bearded taskmaster screaming at you all day.  But that’s exactly what these two studs did.  Sam Lesser and Holden Lateef are two stellar TJ’s offspring who sacrificed their free time to make the Rodeo a special event for all of us.  Not surprisingly, their parents are all kind, giving people who are always asking what they can do for us.  Thank you Lessers and Lateefs!

That kind of spirit is what the Rodeo was all about isn’t it?  A special day.  We don’t get many like it in our lives.  A day to spend with family or friends–or even ourselves–with absolutely no agenda other than to tackle that obstacle right in front of us.  Our TJ’s Gym community has grown in size energy over the years, and with that growth has come more and more people who support our efforts and help us put on an event like the Rodeo.   You were all incredible on Sunday.  You moved plates, you cheered, you wiped up pee, you judged with the perfect amount of coaching, you talked to your friends, you shared cookie recipes, you raised over two-thousand dollars for two great causes.  It is truly an honor to be able to be part of something so powerful.

In addition to this thank you to Sam and Holden, I’m adding a few other special thank-you’s to people who stepped up beyond the call of duty to help with the event.  There are many, but here are a few who deserve special mention:  Joe Ball,  Jessica Woodall,  and Tyler Anderson: This event could not have happened without you all, PERIOD.  Jen Gauna and Terra Chamberlin–our dynamic duo of a sponsorship team who helped fill your athlete and prize bags with goodies, and helped bring an extra dimension of legitimacy to the event.  Bob Perry:  welcome home, and thanks for taking on so many critical roles.  Lisa Smith,  Kristin Van Weele, Susie Burch, and Barbara Filly were extraordinary volunteers who worked their tails off (Lisa and Susie both days!) .  Jason Bannister provided his usual equipment consulting behind the scenes, though he couldn’t make the event.  Thank you to Marcus for fielding the scoring issues all day and to our incredible staff of coaches and other judges who worked tirelessly throughout the event.   There are others who deserve mention–it’s been a long few days–but there will be more posts to come about the Rodeo and the people who made it happen.  But I can’t skip the event director, Allison.  She worked her butt off as she does every year, attending to all details large and small.  She gave up her birthday for the event because it was the only day the venue was free.  Formerly the TJ’s Games, now the Rodeo–none of this would happen without Allison’s sheer dedication to giving us all the kind of day we had.  Do me a favor and thank her in person or by email. It’ll mean a lot.

One last hank you to you all of you–the people who comprise the Blue.  I am a blessed guy to be able to do the work I do with people I get to be surrounded by.  It’s not always easy, and lord knows there are bumps in the road, but we have some amazing people in these gyms, and days like the Rodeo are a big reminder of how great we’ve got it.   And since many of you are now setting goals for yourself next year, mine is to figure out a system so that I can be home before 3am the two nights before and the night of the Rodeo.

In other news:

**We will be having a TJ’s Town Hall Meeting in San Rafael THIS THURSDAY at 7:30pm for all current members of TJ’s Gym.  We have lots of stuff going on, and we want to hear from you.  Come on down, and let’s talk.

**Don’t forget this Sunday, October 20th at 4pm in the San Rafael gym, we are running the Lift up Luke Fundraiser workout in support of those affected by Autism.  Our own Rick Wedge will be there to kick things off with a little inspirational chat about his connection to autism and how that relates to his decision to join TJ’s Gym when he did.   Here is the link to register for the event and donate your money to this great cause. You can also see the workout and find out a little more about where the funds will go:  https://tjsgymliftupluke.eventbrite.com/

Get signed up and come sweat and hang out with great people all over again!

Tues. Oct 15th

All Levels
A1. Bench/Floor Press; 20X1; 10-8-8-6; rest 2mins
A2. Pendlay Row; 10-8-8-6; rest 2mins

4 Sets
:45 – KB SDHP
:15 – Rest
:45 – Push Ups
:15 – Rest
:45 – Airdyne/Row
1:15 – Rest

Wrench
A1. Close Grip Bench Press; 31X1; 8-6-4-2; rest 2mins
A2. Power Clean; 3-3-3-3; rest 2mins

4 Sets
:45 – Hang Powr Clean 135/95
:15 – Rest
:45 – Push Ups
:15 – Rest
:45 – Airdyne @ 85%
1:15 – Rest

Wed. Oct 16th

WOD

All Levels
15 Sets Row/Bike/Run
30sec @ 85%
30sec @ 50%

4 Sets for Load and Reps
B1. 15 Heavy Supinated Russian KBS; rest 30sec
B2. 25 Anchored Sit Ups AFAP; rest 30sec
B3. 3 TGU/arm; rest 2mins

Wrench
A. Clean Grip Deadlift; 3121; 3-4reps; rest 2:30; 4 sets
B1. 20 KBS Unbroken Tough; rest 60sec; 3 sets
B2. 15 GHD Sit Ups Tough; rest 60sec; 3 sets

15 Sets – Rowing Continuous
30sec @ 85%
30sec @ 50%

Metabolic

800 M Run or Row
20 Box jumps, 20″
10 Pull ups
40 Overhead squats 45#,35#
10 Pull ups
30 Thrusters 45#,35#
10 Pull ups
20 Handstand push ups
10 Pull ups
30 Cals AD
10 Pullups
400 M Run or Row
10 Pullups
30 Cals AD
10 Pull ups
20 Handstand push ups
10 Pull ups
30 Thrusters 45#,35#
10 Pull ups
40 Overhead squats 45#,35#
10 Pull ups
20 Box jumps, 20″
800 M Run or Row

 

 Mobility WOD 

Thurs. Oct 17h

WOD

All Levels
A. Front Box Squat; 8-8-6-6; rest 2:30; (focus is on vertical shins – keep weight light and learn new movement)

B. Single Arm DB Overhead Walking Lunge; 20 steps (switch arms at 10 reps); 3 sets; rest 2mins

3 Sets
60sec – Row Sprint
60sec – Burpee
2mins rest

Wrench
A. Front Squat; 21X1; Every 2mins; 5 reps; 5 sets; add per set

B. Single Arm DB Overhead Walking Lunge; 20 steps (switch arms at 10 reps); 3 sets; rest 2mins

3 Sets for Reps
30sec Burpee Sprint
walk rest 30sec
30sec Double Unders
Walk rest 30sec
30sec Slam Ball
walk rest 90sec

Out of Town WOD

30 Second Burpee Sprint

Jog for 30 Seconds

30 Second Double Unders

Jog for 30 Seconds

30 Seconds of Situps

Jog for 30 Seconds

5 rds

 Mobility WOD 

 

About tjsgym

Owner of TJ's Gym
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