Henry, Random Thoughts and TJ’s Gym WOD for Fri. Oct 25th, Sat. Oct 26th & Sun. Oct 27th

Photo1Look at this handsome young man.  His name is Henry S., he’s in our teen program, he Sumo Deadlifted 105 pounds today, and he’s pretty happy about that.

Random Thoughts:

I think the Metabolic programming this week has been stellar, if I don’t mind saying so myself.

I did my first legit CrossFit workout today in quite a while.  Through it all, I was cursing the fact that this crap does make me feel better– mind, body, and soul.

OG3 or “The Backyard” is starting to come together nicely.  There is a free treadmill there. First come, first served.

Heard about a $35 dollar drop in fee for a 45-minute class in NYC somewhere.  Not judging, just stating a fact.

Tricia L, there are currently 10 CrossFit Gyms in India.

The prowler is back in CM.

I haven’t run into Karen Boone anywhere, ever.  Ran into her today at a coffee shop.  Big ol’ hugs for each other.

BBG’s were representing big time in CM this morning.

Gedge saw Alice Cooper back east.  Gedge said he was just “walking past the club.”

I’m thinking/hoping the neo neon craze in workout clothes is slowly dying.

I’m thinking about putting in another order for black hoodie sweatshirts.

Revive will be back in stock in OG tomorrow.

Our second guinea pig died this week.  Upside to this is no more farm smell in the house.

State of mind is happy.   State of body is sore as hell.

Fri Oct 25th

WOD

All Levels
Shoulder Maintanene work
A1. L-Sit DB Press; 21X1; 10-12 reps; rest 90sec; 3 sets
A2. DB External Rotations; 8-10reps/arm; rest 90sec; 3 sets

2min Max Cal – Airdyne or Row
rest 1min
3 Rounds for Time
10 DB Thrusters (45/30)
15 Pull UPs
20 KBS (53/35)

Wrench
A1. 3 Snatch Grip Press + 3 Snatch Grip Push Press; rest 90sec; 4 sets
A2. Pendlay Row; 21X0; 8reps; rest 90sec; 4 sets

B. 50 C2B Pull Ups for Time
*must complete 25 unbroken double unders each time you come off the bar

C. Turkish Get UP
20 Reps Alternating Arms (53/35)

Metabolic

The Fat Gripz Master Chipper from NorCal Masters 2013

40-49 Female and Male
20/15 Cal Row
50m Bear Crawl (From Backyard Rig to end of Parking Lot and Back
13 Thrusters (65/95)
13 Up and Over Box Jumps (20/24) must leave ground with both feet but no need to open hips at top
13 Deadlifts  (105/165)
13 Wall Balls (9 feet/10 feet  14/20)
13 Ring Dips.
And then back down

50-59 Females
20/15 Cal Row
50m Bear Crawl
13 Thrusters (55)
13 Up and Over Box Jumps (20)
13 Deadlifts  (105)
13 Wall Balls (9ft/14)
13 Ring Pushups
And then back down

50-54 Males
20/15 Cal Row
50m Bear Crawl
13 Thrusters (95)
13 Up and Over Box Jumps (24)
13 Deadlifts  (165)
13 Wall Balls (10 feet /20)
13 Ring Dips.
And then back down

55-59 Males
20/15 Cal Row
50m Bear Crawl
13 Thrusters (75)
13 Up and Over Box Jumps (24)
13 Deadlifts  (165)
13 Wall Balls (10 feet /20)
13 Ring Pushups
And then back down

60 Plus Females
20/15 Cal Row
50m Bear Crawl
13 Thrusters (55)
13 Step Up and Over Box (20)
13 Deadlifts  (85)
13 Wall Balls (9ft/14)
13 Push Ups
And then back down

60 Plus Males
20/15 Cal Row
50m Bear Crawl
13 Thrusters (75)
13 Step Up and Over Box  (24)
13 Deadlifts  (115)
13 Wall Balls (10 feet /20)
13 Ring Pushups
And then back down

Then:

2. Whippersnapper:

Row 1k/1200m plus ball slams in 6 minutes.  Athlete will row 1k for females and 1200m for males.  With the remaining time athletes will ball slam.  Score is based on as many slam balls as possible.  Judging standard is that the arms and legs must be fully extended with ball overhead every rep.
40-49 Males 50lb ball
40-49 Females 30lbs
50 plus Males 40lb
50 plus Female 20lbs

Mobility WOD 

Sat Oct 26th

WOD

All Levels
A. Sumo Deadlift; 2-2-2-2-2-2-2 (small increases in weight on each set); rest 90sec between sets

5 Sets for Times
10 Hang Power Cleans
10 Med Ball Cleans
Run 200m
rest 90sec

Wrench
A. Sumo Deadlift; 11X1; 2reps EMOM x 10; use 60-65% 1RM (should feel light and fast)

5 Sets for Times
Run 100m
5 Squat Clean Thrusters (95/65)
6 Burpee Over Barbell
5 Squat Clean Thrusters (95/65)
Run 100m
rest walk 90sec

Out of Town WOD

Mobility WOD 

Sun Oct 27th

WOD

A. 2 Hang Cleans + 2 Cleans – 5 sets, technique work, not max

B. Tabata Mash-up**

Front Squat 95/65
KBS
DB Push-Press 45/25

** 24 total sets, rotating stations (ie one set of each movement before starting over, 8 times)

Out of Town WOD

Tabata:

Pushups

Situps

Squats

Mobility WOD 

About tjsgym

Owner of TJ's Gym
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One Response to Henry, Random Thoughts and TJ’s Gym WOD for Fri. Oct 25th, Sat. Oct 26th & Sun. Oct 27th

  1. KFree says:

    YES to the black sweatshirts! Hooray for no moe guinea pigs…..I HATED that phase! And…it doesn’t mean I adore you any less if it makes me chuckle…and maybe a little happy that you are good and sore!😊💪👍

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