Thank you David and Martine, Empowered!, TJ’s Gym WOD for Fri Nov. 15th, Sat Nov. 16th & Sun Nov. 17th

IMG_3894I opened the San Rafael gym, OG,  in April of 2002.  In May of that year, David and his wife, Martine, walked in looking for a place to workout.  They’ve been here ever since.  Thank you both.  Your support, friendship, and commitment makes us want to be better for you everyday.

And with a wave of my magic wand, POOF!, you are now empowered.

You are an individual inside an incredible community.  As an individual, your needs and wants should be voiced.  It is our job to listen to you and then respond thoughtfully. We understand that there are things you know about yourself that we cannot possibly know about you.  You can be damned sure that we respect that and understand it.  We are great at listening, and we are interested in one thing: changing your life for the better.  If you have injuries, we respond.  If  you have goals, we respond.   But what if you just freaking hate something?  It scares you, it baffles you, down deep inside you really can’t see any reason why you should do it.  So don’t.

That’s right.  I am empowering you.  If you don’t want to do something, ask the coach for a sub.  The coach’s job is to ask why you need that sub.  You could say it’s because of your shoulder or because you have a big race this weekend. OR, you could say, “because I don’t do that.  Period.  Ok, done deal.  The coaches want to inspire you, we want you to face fears, we want you to work on things you suck at.  But you know yourself better than we do, and, if after careful reflection you have come to a decision that there is just no good reason other than it’s on your banishment list, so be it.  The coach will be happy to sub for you.  Candlesticks for Handstand pushups?  Sure.  Weighted situps for Box Jumps?  Done.  Pullups for Overhead Squats?  You’re the boss.  We want information, we will question you as to why, and we will try to convince you to face your fear or your goat but in the end, we’ve got your back.  I have to admit that in some cultures there is a “we know what’s best for you” or “It’s our way or the highway” type of mentality.  We are skilled professionals who are dedicating ourselves to improving your health, fitness, and lifestyle.  But we also know that you are intelligent, driven, capable athletes who will achieve great things without doing a few things that you freaking hate.  Banish them, don’t stress, ask for a sub, and remember that stressing over something you hate isn’t worth it.  Consider yourself empowered.


Fri Nov. 15th


All Levels
A. OHS; 10-8-6; rest as needed

10min AMRAP @ 85%
Row 200m
8 DB Hang Cleans
8 Push Ups
rest 5mins
10min AMRAP @ 85%
Run 100m
5 Front Squats
5 Pull UPs

A. Find your 10RM in the Overhead Squat

10min AMRAP @ 85%
Airdyne 15cals
6 Two Arm KB Cleans (53/35)
10 Ring Push Up
rest 5mins
10min AMRAP @ 85%
Run 200m
5 Squat Clean Thrusters (115/75)
5 C2B



Run 400m

21 KBS 53/35

12 Pullups

3 rds

“Rowing Faceplant Helen”

Row 400m

21 Pushups

12 Burpees

3 rds

“Fine Dyning, Core Crushing Helen”

AD 25 Cals

21 Situps

12 Toes to Bar

3 rds

Mobility WOD 

Sat Nov. 16th


All Levels
For Time
Run 300m
10 Buprees
20 KBS
10 Burpees
Run 300m
rest as needed
For Time
800m Run
30 Clean and Jerks
30 Burpee Box Jumps
30 T2B
300m Farmers Carry

For Time
Row 500m
– then –
4 Rounds of
5 Deadlifts (255/185)
5 Burpees over bar
rest as needed
For Time
100m Farmers Carry (Heavy)
20 Shoulder to Overhead (from rack – 155/105)
30 Airdyne Cals
40 Wall Balls
50 Double Unders
100m Farmers Carry (Heavy)

Out of Town

21 Burpees

12 situps

400m Run

4 rds

Mobility WOD  

Sun Nov. 17th


A1. Standing DB Press @ 21X1 6-8 reps x 4 sets
Rest 30 Sec.
A2. Hollow Rock / DB Rock 10-20 reps x 4 sets
Rest 30 sec.
A3. Superman Rock / Hold 10-20 reps x 4 sets
Rest 30 sec.

B. 3 Rounds:
3 Press
6 Push-Press
9 Push-Jerk
15 Sit-ups
15 Box Jumps 24/20″ step down
(use same barbell for all 3 lifts)


Mobility WOD 


About tjsgym

Owner of TJ's Gym
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