ATHLETES OF THE YEAR, TJ’s Gym WOD for Fri. Dec 20th, Sat Dec 21st and Sun. Dec 22nd

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amybjumpingforwebsiteTJ’s Gym Athletes of the Year for 2014

MEN:  Mark Mossing and Doug Kyle

WOMEN:  MaryLou Miller and Amy Blackburn

Each year we recognize one or two male and female athletes for their long-term contribution to the TJ’s Gym community.  This year, we honor athletes who have been coming for years (or at least the equivalent of years in class numbers!) and are the kinds of people around whom other people want to work out and hang out.  Not necessarily the loudest in the bunch or the most likely to draw attention to themselves, these four TJ’s Gymers share in common grace, humility, loyalty, generosity and a desire to support those around them.  We are all better for having them around.

Mark Mossing:  First class on record:  3/1/2010. Total classes to date:  499.  Mark is the kind of guy who makes and delivers pumpkin cakes for the holiday party, even though he can’t come.  He is the kind of guy who keeps tabs on his fellow classmates and asks about them when he hasn’t seen them.  He is consistent with his workouts, his kindness, and his ability to make others feel at ease and welcomed.  A devoted father of three boys, Mark doesn’t know how to put himself first, and we have all benefited from him over the years.  Thank you, Mark, for always helping us see the bright side!

Doug Kyle:  First class on record:  5/8/2008 (just days after we started using our current attendance system).  Total classes to date:  581.  Sense of humor: priceless.  “Dr. Doug” is our resident healer.  An ART specialist, Doug has worked on countless TJ’s members, healing ailments that surface in their daily lives and during workouts.  Doug has a sharp wit, which he shares regularly on the discussion board with great reception, always.  Doug tends to be more of an observer in class, unless you’re lucky enough to be his partner on a barbell, where you’ll get the line-by-line commentary.  Quite a stud at his “advanced” age, Doug is, simply, fantastic to be around.  You can find him most often at the San Rafael noon classes.   Get there and congratulate him!

MaryLou Miller:  First class on record:  5/5/2008.  Total classes to date:  682.  MaryLou was one of the first people to ever work out at TJ’s Gym, way back when it was known as Personal Fitness of Marin (same goes for Dr. Doug, come to think of it).  MaryLou is a devoted friend and incredibly generous soul.  She has been a regular in San Rafael since starting back in 2008, only missing a beat while rehabbing her back a couple of years ago (with the help of Dr. Doug).  MaryLou is a community force, making lasting connections with the TJ’s crew and always there for people when they need help or encouragement.  She also happens to be a kick-ass hair colorist and stylist and keeps many a TJ’s member looking tip top!  Thanks for all you do, ML!

Amy Blackburn:  First class on record: 1/21/12. Classes to date:  562.  Yes, that’s right. Amy has been to 562 classes in less than two years.  Amy is all in, and in more ways than one.  A ridiculously talented athlete who picked up CrossFit with us at the age of 39, Amy has surpassed expectations and found a competitor within.  As a relative newcomer to the sport, she took 3rd place at the highly competitive NorCal Masters event in her age group last year.  But beyond Amy’s athleticism, her generous and giving nature are what make her special and make her our choice for co-athlete of the year. Amy brings coffee for her classmates and coaches, cleans and preps the gyms before classes, brings food and beverages to every TJ’s Gym event, shows up randomly to feed and caffeinate coaches, and is an all-around community star.  Amy does nothing halfway; her intensity in her workouts is matched by her intensity as a giver.  Congratulations, Amy!

Friday, Dec 20th

WOD 

All Levels
A1. Bulgarian Split Squat; 6-8reps/leg; 3011; 3 sets; rest 90sec
A2. Wtd Push Ups; 6-10reps; 3 sets; rest 90sec

For Time
6 Man Makers
Row 800m
6 Man Makers
Run 800m
6 Man Makers
Airdyne 1mile
6 Man Makers

Wrench
A1. Build to a 1RM in the Press
A2. Build to a 1RM in the weighted pull up (add BW to total – pronated grip)
*Find percentage 1RM press/1RM pull up (BW + weight added)
*20min Time cap to find both
For Time
50 kbs – 2/1.5 pd
Walking Lunges x 50
50 Toes to Bar
Shoulder to Overhead x 50 – 95/65#
40 alternating DB Snatch – 50/35#
Wall Balls x 50 – 20/14# to 10 ft
30 Burpees
*20min Time Cap

Metabolic

2k Row Buy in:

Then

2012 Reebok CrossFit Games Chipper

For time:
155/105 pound Overhead squat, 10 reps
10 Box jump overs, 24/20″ box
135/95 pound Thruster, 10 reps
205/135 pound Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups (or 20 Burpee to jumping pullup)
10 Toes to bar
205/135 pound Power clean, 10 reps
135/95 pound Thruster, 10 reps
10 Box jump overs, 24″ box
155/105 pound Overhead squat, 10 reps

75 Cal Airdyne Buy Out

Mobility WOD 

Sat. Dec 21st

WOD 

All Levels
A. Push Jerk; 3-3-3-3-3

4min AMRAP x 4 Sets
10 SIt Ups
7 KBS 53/35
4 Thrusters (95/65)
rest 1min between rounds

Wrench
A. Jerk Balance Drill – 2 reps; work 10mins technique

4min AMRAP x 4 Sets
4 T2B
4 Thrusters 95/65
8 HR Push Ups
rest 1min between rounds

 

Mobility WOD http://www.youtube.com/watch?v=f3FZhTwubn4

Sun Dec 22nd

WOD

A1. Strict Lean-away Chin-up @ 21X1 x AMRAP; rest 30 sec x 4 sets
A2. Strict Bar or Ring Dip @ 21X1 4-6 reps; rest 30 sec x 4 sets
A3. DB External Rotation @ 3010 8-10 reps; Rest 1 min x 4 sets

B. For time:
Run 800m
15 Pull-ups
Row 800m
15 Pull-ups
Bike 60 cals
15 Pull-ups

Out of Town WOD 

10 Burpees

10 Box Jump on and overs

10 Double Unders

7 rds

Mobility WOD

http://www.youtube.com/watch?v=xU4pmsUNEak

About tjsgym

Owner of TJ's Gym
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