NorCal Masters Call for Judges/Volunteers, Estancia order! TJ’s Gym WOD’s for the week of Mon. Jan 6th

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Thomas.  Great addition to the early OG gulag.  He has little kids, he’s married, and he commutes to the city.  Total outlier.  Always nice to welcome somebody totally different from anyone else in the program.

NORCAL MASTERS is around the corner, and we need judges and volunteers!
Saturday, January 18 and Sunday, January 19.  This is a great way to give back to our greater CrossFit community and to help with one of the premier events worldwide, catering to athletes ages 40 and up.  Masters athletes are always very inspiring and grateful!  Please email allison@tjsgym.com if you are able to help.  We especially need judges on Saturday the 18th.  THANK YOU!

Estancia

This is just a ridiculously good deal. These guys support TJ’s Gym Events like crazy and they have discounts up to 40% off of what you’ll find at the store.  Here is the deal from Estancia:

We now have a chest freezer at both TJ’s San Rafael and TJ’s Mill Valley.  The new program is a great offering of fixed weight fixed price cut steak packs (including 10oz NY Strips, 10oz Ribeyes, and 1lb ground beef bricks, and Wild Alaskan Salmon).

If you’d like to see the new products, you can see them here or go the the website at www.Estanciabeef.com/primal . It’s a brand new platform, so create a new account when you first go on and select TJ’s Mill Valley or TJ’s San Rafael from the dropdown depending on your location.

The FIRST order goes out Monday night (1/6) and delivers to you guys on Thursday (1/9), so hop on if you’d like to place an order.  We’ve got some really great discounts on there.  I’m in, you should be too.

Be Brave

Be brave enough to ask for help. The kind of help that isn’t easily figured.  The kind that requires more than a quick response.  The kind that requires a scheduled meeting with a coach where tough questions will be asked and uncomfortable answers will be given.  The kind of meeting where you know you will hear the things you may be afraid to hear, but you know you need to hear them.  Where you will most likely get a fresh perspective, motivation and a plan.

Be brave enough to ask for help for someone else.  Someone you know needs it, someone about whom you care.  It’s your responsibility to do it for them, like it or not.  You decided to be part of a community.  You decided to walk through the doors and interact, and that is part of our creed.  You need to be responsible for the folks around you because sometimes we lose responsibility for ourselves.  That’s ok, it happens to everybody.  The wheel keeps on spinning, because we have trust in our neighbor.  That person who needs help might not even be part of our community at the gym, but you feel that responsibility. That’s a good thing.  We might be able to help, even if it’s not in the style that we use to help you.

Oh, one other thing.  It feels good to be brave.

This week’s programming message from Marcus:

The weekly training template for All Levels Programming has changed this week. Get ready for a new 4 week cycle of movements. Look for some new single arm pressing movements and a recommitment to upper body strength work. We will continue to incorporate the olympic lifts a couple days a week and we will focus on complexes and total body squat movements like the thruster in our strength work.  On the conditioning side we will continue to increase our work to rest ratios in preparation for a period of testing come late february. Look for death by ______ Mondays and more EMOM work to accompany AMRAPs and two “For Time” testers per week.
As for the Wrench program be prepared for Thursday Active Recovery/Rest Days to show up. If you missed a Monday-Wednesday Wrench workout you will be able to make it up on Thursdays. Going forward the Wrench will follow a 3 day on, 1 day off, 2 day on, 1 day off time table. Thursdays and Sundays are a break from Wrench programming.
Please direct you program questions to Marcus. marcus@tjsgym.com. Remember this is still a great time of year to connect with a coach at TJ’s who knows you well in order to re-evaluate your goals. What did you set out to do here at TJ’s? Are you making progress towards those goals? How can you tweak your program, movement, nutrition, lifestyle, stress, and or mindset to get you back on track? There isn’t one plan for everyone. Make sure your individuals needs are getting taken care of while you continue to stay a part of this great community.

Mon. Jan 6th

WOD

All Levels
A1. Single Arm DB/KB Bench Press; 21X1; 8-10reps; rest 30sec between arms; 60sec after set; 3 sets
A2. RDL; 3111; 6-8reps; rest 90sec after set; 3 sets

Death By KBS/Burpee
1st Min – 1 KBS + 1 Burpee
2nd Min – 2 KBS + 2 Burpees
3rd Min – 3 KBS + 3 Burpees
4th Min – 4 KBS + 4 Burpees
…. and so on until athlete cannot complete reps within min

Finisher – 50 Weighted Sit Ups – Not for Time

Notes – Ensure speed on Burpee by modifying to a sprawl or hands elevated burpee
Wrench
A1. Segmented Clean Deadlift; 1131; 3-4reps; rest 2mins; 4 sets
A2. Close Grip Bench Press; 30X1; 5,5,4,4; rest 2mins

3 Sets
300m Row
15 S2O 95/65
15 KBS 53/35
10 C2B
50 Double Unders
rest 4mins (switch up order of movements with each round)

Metabolic

250m Row

25 DB Push Press

250m Row

25 DB Push Press

25 Renegade Rows

250m Row

25 DB Push Press

25 Renegade Rows

25 DB Power Cleans

250m Row

25 DB Push Press

25 Renegade Rows

25 DB Power Cleans

25 Weighted DB Situps

250m Row

25 DB Push Press

25 Renegade Rows

25 DB Power Cleans

25 Weighted DB Situps

25 DB Walking Lunge Steps

Row 500m

Mobility WOD 

Tues. Jan 7th

WOD

All Levels
A. 3 Position Power Clean + Jerk; 15mins practice working within good technical limits
*Full + Hang below knee + Hang above knee + jerk

EMOM x 8
3 Deadlifts (moderate to heavy)
4 Dips (weighted or ring for added challenge)

EMOM x 12
Odd – 8-10 Box Jumps Step Down (high)
Even – Row 7-12 Calories
Wrench
A. 3 Position Power Snatch (floor, hand below knee; hihg hang); 5 sets (build); rest 2mins

EMOM x 8
4 Deadflits (225/255)
4 HSPU kipping
EMOM x 12
Odd – 4 TnG Power Snatch
Even – 3-4 Muscle Ups

Out of Town WOD

EMOM x 12
Odd – 8-10 Box Jumps Step Down (high)
Even – 25 Mt Climbers 2 is 1

Mobility WOD 

Wed Jan. 7th

WOD

All Levels
A. 2 Front Squat + 2 Thrusters;
For Time
Run 600m
10 Thrusters
25 Pull Ups
10 Clean and Jerk
20 T2B
10 OHS
Run 600m
Wrench
A. Front Squat 20X1; 2,2,2,2; rest 3mins
For Time
Run 600m
10 Thrusters (heavy)
25 Burpee Box Jumps (24/20)
10 Clean and Jerk (same weight)
25 Box Jumps (30/24)
10 OHS (same weight)
Run 600m

Metabolic

“2 minutes”

2 minutes of work followed by 30 seconds of rest for following

Wall Balls

Sumo Deadlift 225/175

Hollow Rocks

Split Snatch 135/85

Toes To Bar

Airdyne

Burpees

OH Walking Lunges 45/25

Sand Bad Ground to Overhead 60/40

Thurs. Jan 8th

WOD

All Levels
A1. Close Grip Bench Press; 4-6reps 30X1; rest 30sec; 3 sets
A2. Pendlay Row; 8reps; rest 30aec; 3 sets
A3. Ring Row; AMRAP @ 2020; rest 90sec 3 sets

10min AMRAP
5 Hang Power Cleans (135/95)
5 Push Ups Hand Release
10 Sit Ups Abmat
Wrench – Rest Day, Active Recovery, or Make Up Mon-Wed Workout

Fri. Jan 9th,

WOD

All Levels
*Power Snatch Technique Review – practice technique with multiple reps in a row
3 Sets
Row 500m
10 Hang Power Snatch
10 Burpees jump to 6″ target
rest 2-3mins between sets
3 Sets
Run 400m
18 KBS
35 Double Unders
rest 2-3mins between sets

Finisher – 10 Wall Walks Slow and Steady (Sub 100m Bear Crawl)
Wrench
A. Push Press + Push Jerk + Split Jerk (10sec between reps, 1.1.1); rest 2mins; 5 sets

B. 20 TGU for Time (53/35)
C. 3 Sets for Times
Row 500m
20 S2O (95/65)
15 Burpees to 6″ Target
rest 3mins between sets

Metabolic

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

After each round do 25 unbroken KB Swings 53/35 and 200m Run or 250m Row or 20 Cals on Airdyne

Out of Town

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Squats

Sat. Jan. 11th

WOD

All Levels
A1. Push Press – 2.2.2; 3 sets; rest 90sec
A2. Strict T2B; AMRAP; rest 90sec; 3 sets
For Time
15-12-9-6-3
Thrusters (95/65)
Pull Ups
SDHP (95/65)

Wrench
A. Front Squat 30X1; Every 90sec; 3 reps @ 80%; 6 sets

For Time @ 90%
18-14-10
Thrusters (choose weight for unbroken sets)
Pull Ups

rest 5mins

For Time
40 Wall balls
40 KBS 70/53
40 Push Ups

Sun Jan 12th

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 2 min x 4 sets

B. 3 sets:
50 DU
12 Pull-ups
12 Burpees
Rest 2 min.

Athletes should scale DUs as follows:
Scaled 1: 25 DU
Scaled 2: 10 DU attempts + 100 Singles
Modified: 150 Singles

About tjsgym

Owner of TJ's Gym
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