The Shotski, I’m not your Mudder and TJ’s Gym WOD for Wed. Dec 11th & Thurs. Dec 12th


Rumor has it the Shotski will be present at the Holiday Party.

So I came across this article in the IJ this week comparing The Tough Mudder to CrossFit.  I felt the need to respond:

It would be hard to argue that a well-designed, individualized program that takes someone’s strengths, weaknesses, injuries, and other pertinent history into account in order to achieve long-term health, performance, or aesthetic goals is comparable to a one-day event like the Tough Mudder. It has become quite popular to use CrossFit to draw eyeballs to articles these days, especially with regard to injuries. I would guess that emergency rooms and orthopedic offices are well represented by people who have attended ill-planned events and utilize programs completely unrelated to CrossFit. Can people get hurt doing CrossFit? Yes. But they can also get hurt doing all sorts of other things. Finding a good CrossFit or other strength-and-conditioning program is important, just like it’s important to find a good doctor or lawyer or painter. Extreme events are definitely the rage and are growing in popularity every day. I would imagine that 20-30 years ago, journalists might have jumped on the “LSD” (long, slow duration) craze to hammer the dangers of such events, as well. Comparing these events to an intelligent strength-and-conditioning program–CrossFit or otherwise–is a big stretch.

Wed. Dec 11th


All Levels
A. Snatch Deadlift + Hang Power Snatch + Power Snatch; 15mins to work on complex for technique

20min AMRAP
5 Push Press (135/95)
10 KBS (53/35)
30 Double Unders

A. Snatch; Build to a technically sound double in 10mins
B. Pause Front Squat; 22X2; 3reps; 3 sets; 2mins rest

EMOM x 8
2 Muscle Ups + 8 Wall Balls

EMOM x 12
Odd – 10 Burpee Box Jump Overs
Even – 40 Double Unders


Partner Fiesta

Partner 1

5 min AMRAP

7 DB Thrusters 40/25
7 Pull Ups

While Partner 2 AirDynes for max Calories

Switch, then:

5mins AMRAP
5 Slam Balls
5 Box Jumps Step Down (30/24)

While Partner 2 AirDynes for max Calories


5 min AMRAP

Down and Back Parking Lot Sled Push

10 DB Hang Power Clean

While Partner 2 Airdynes for max Calories


Mobility WOD 

Thurs. Dec 12th


All Levels
A. 3-Position Squat Clean (high hang, knees, floor); 1.1; rest as needed
*spend 15mins working on technique and if it feels good go up in weight

EMOM x 8 –
2-4 No Push Up Man Makers (35/25)

EMOM X 12 –
Odd – 10 Wall balls
Even – 8-12 Calories Bike/Rower

A. Halting Clean Deadlift; 3221; 3reps; 3 sets; rest 2mins (not maxes, just prep for part B)
B. Power Clean; 3reps; 4 sets; rest 2mins

For Time
20 S2O (155/105)
25 Pull Ups
20 Man Makers (30/20)
25 T2B

Out of Town WOD

5 min AMRAP

7 Burpees

7 Situps

15 Double Unders


5 min AMRAP

1 Wall Walk

5 Candlestick to Standing

20 MT. Climbers 2 is 1

Mobility WOD 


About tjsgym

Owner of TJ's Gym
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