CM Grand Re-Opening Party, J.Y.D., TJ’s Gym WOD for Wed Nov. 13th and Thurs Nov. 14th

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Don’t forget about the Corte Madera Grand Re-Opening party this Saturday at the CM gym.  6pm.   Family members welcome.

J.Y.D.

I think I’ve done a blog post about this term, JYD, before.  You may have heard me use it with you or someone else in class when I’m looking for you to dig a little deeper, usually during your last rep.  Junk Yard Dog.

The JYD need typically arises during a set of 3 or 5 in a heavy lift.  I see it a lot during max effort pullups and pushups, as well.  It’s when it’s time to get a little nasty, a little pissed off, a little not who you are maybe.  Some folks have easy access to it.  Others need a little motivation.  This is the time when you will give max effort but not let your form break down.  This is a tough place to be.  When you cross the anaerobic threshold, your body immediately realizes you might fail, and it starts working against you.  We like this place, because the hormonal door bursts open and starts the anabolic process of improvement–hormonally and structurally.

There is usually a problem here, though.  This area is extremely uncomfortable.  Some folks don’t mind that, but they don’t have the mental fortitude to keep their position or form while they’re there.  They end up snaking their spine during the pushup or doing weird shit during the pullup.  The practiced athlete, one who has spent a great amount of time knowing failure is hovering, keeps him/herself together and doesn’t lose his/her mind or position.  That final rep could last one second or five seconds, but it feels like you’re watching C-SPAN.  There is a ton of activity, yet nothing is happening.  Here’s the deal:  That athlete who hits the wall but keeps on fighting eventually wins.  She eventually gets that rep.  Maybe not today, and maybe not tomorrow, but that fight part of fight or flight changes a person.  It gives her moxie or confidence–whatever you want to call it.  But more than that, the athlete gets serious hormonal and other physiological changes from it.  Even if she failed that rep.

So here is what I’m asking:  How uncomfortable are you willing to get?  You might be willing to do a 25-minute AMRAP, but how long will you fight with that last rep of presses or pushups or pullups?  When you feel the fail, don’t rush it.  Walk in that room.  Look around a little bit.  It’s okay to be uncomfortable.  It’s like my great grandmother’s guest bedroom in the Bronx.  Yup, I’m positive I didn’t like it in there.  But every once in awhile I would go in there and just stand and look around.  No boogie man, no trap door slamming behind me.  I got a little braver every time.  Keep your position, don’t do weird shit, and let your J.Y.D. out a little bit.

Wed Nov. 13th

WOD

All Levels
A. 3 Position Power Clean; High Hang + Knees + Floor; 1.1.1; rest 2mins; 4 sets
*3 Positions = 1 rep (3 reps per set or 9 total movements)
EMOM x 10
Odd – 5 Power Cleans
Even – 8 Ring Dips

EMOM x 10
Odd – 10 Box Jumps Step Down
Even – 20sec AD/Row Sprint

Wrench
A. 3 Position Power Snatch; High Hang + Knees + Floor; build up to a hard but technically sound complex in 10mins

EMOM x 10
Odd – 5 TnG Power Snatch
Even –

EMOM x 10
Odd – 5 TnG Power Cleans
Even – 10 Ring Dips

Metabolic

15 DB Power Cleans 45/30

200m Farmer Carry w DB’s

20 Tire Step Ups with DB’s

Sled Push (from wall to parking lot entrance and back, load accordingly,  should suck)

15 DB Shoulder to Overhead

Run/Row 200m

AMRAP in 25 min

Mobility WOD 

Thurs Nov. 14th

WOD

All Levels
A. Deadlift; 5-5-3-3; rest 90sec

5 Rounds for Time
5 HSPU
10 Alternating Pistols (sub rolling pistol or candlestick to stand)
15 KB SDHP
Wrench
A. Split Jerk; 2-2-2-2-2-2; rest 2mins (build up to a max over 6 sets)

5 Rounds for Time
5 Strict HSPU
10 Alternating Pistols
5 Muscle Ups
30 Double Unders

Out of Town WOD

5 Rds for Time

5 HSPU or Downward Dog Pushups

10 Alt Pistols

5 Burpees

30 Double Unders

Mobility WOD  

About tjsgym

Owner of TJ's Gym
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