The CrossFit Open at TJ’s Gym, Movie Night! and TJ’s WODs for week of Jan 27th

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Still enjoying the high of last weekend’s NorCal Masters success.  I just found this photo and couldn’t resist.  It pretty much sums the whole thing up.

The Open

For those who don’t know, the CrossFit Open is the first step in the sport of CrossFit’s process of discovering the fittest athletes and teams worldwide. There will be five workouts over five weeks–the first one will be released on Thursday, February 27th, and the fifth one on Thursday, March 27th. At TJ’s Gym, we encourage participation in the Open for a number of reasons. It’s a great community experience, it’s a great way to test your progress and to measure yourself against other athletes in your age group and/or region, and it’s a fun way to engage in your training if you are otherwise not feeling especially motivated.

This year we would like to have some extra fun with the Open. Once TJ’s members have registered for the Open (let’s say by February 15th), we will have a “draft” where participating TJ’s coaches will have a team to coach through the Open. The teams will be comprised of members from all of our locations, so these will be different from the actual, official teams for which you will register on the CF Games site. We will have a friendly within-gym competition, and you will have email chats and any other team-building activities you and your teammates and coach decide to pursue.

Stay tuned for more details and an announcement of a TJ’s Gym info meeting about the CF Open. For now, go here to register. Once we have our official TJ’s teams set up on the CF Games site, you’ll be able to join the team corresponding with your home gym. If you have any questions about your eligibility for a certain TJ’s Gym team, PLEASE EMAIL allison@tjsgym.com right away. It is critical that we follow the regulations set forth by CFHQ. You can check the CF Rulebook for all of their rules and regulations. GO BLUE!

 Friday, Jan 31 4:30-7pm TJ’s CORTE MADERA


This is a fabulous opportunity for TJ’s Gym members only.  This Friday, January 31st, from 4:30-7pm, we will watch the Cereal Killers movie and have a Q and A with its “star,” Donal.  He worked with world-renowned scientist and endurance sports specialist, Dr. Tim Noakes, throughout the making of the documentary about sugar, fat, fitness, performance, and health.  After the screening we will have a group workout for those interested.  Please RSVP on the TJ’s Discussion Board so we know how many people plan to attend.

Mon Jan. 27th

WOD

All Levels
A1. Close Grip Bench Press; 21X1; 4-6reps; rest 30sec between arms; 60sec after set; 4 sets
A2. Single Leg RDL; 3111; 6reps; rest 90sec after set; 4 sets

Running Clock Wall Balls with a 5 Push Up Buy in every minute
1st Min – 2 reps
2nd Min – 4 reps
3rd Min – 6 reps
4th Min – 8 reps
*increase reps by 2 each minute until you cannot complete the work in time frame. remember to start each minute with 5 push ups

Finisher 50 Hollow Rocks not for time
Wrench
A. RDL; 31X1; 2-3reps; rest 2mins; 4 sets
B. Close Grip Bench Press; 5,3,2,2; rest 2mins

3 Sets
Row 300m
14 DB Snatch Alt Arms (50/35)
14 OH walking Lunges (45/25)
AD .5 Miles
rest walk 4mins

Metabolic

“Hotshots 19”

  • Six rounds for time of:
  • 30 Squats
  • 135/95 pound Power clean, 19 reps
  • 7 Strict Pull-ups
  • Run 400 meters

Out of Town WOD 

Running Clock Hollow Rocks with a 5 Push Up Buy in every minute
1st Min – 2 reps
2nd Min – 4 reps
3rd Min – 6 reps
4th Min – 8 reps
*increase reps by 2 each minute until you cannot complete the work in time frame. remember to start each minute with 5 push ups

Mobility WOD 

Tues Jan 28th

WOD

All Levels
A. 3 Power Clean (TnG) + 3 Push Jerk; rest 2mins; 4 sets
EMOM x 8
5 Deadflits
5 Burpees

EMOM x 12
Odd – 15 Doube Unders + 12 Step Ups (24/20 – hold DB for added challenge)
Even – Airdyne 30sec for Calories
Wrench
A. Snatch Pull + HPS + PS; 5 sets (build); rest 2mins

EMOM x 10
Odd – 6 TnG Power Cleans
Even – 8-10 Ring Dips

EMOM x 10
Odd – 10 DL (185/135)
Even – 8 BBJ 24″

Out of Town WOD

EMOM x 8
15 Jumping Lunges
5 Burpees

EMOM x 12
Odd – 15 Doube Unders + 12 Situps
Even – Run hard with rope for 30 seconds

Wed Jan 29th

WOD

All Levels
A. 1 Push Press + 1 Front Squat + 1 Thrusters; build up to a max in the complex
For Time
10-9-8-7-6-5-4-3-2-1
KBS (53/35)
Thruster (75/55)
*at the start of every 2mins the athlete must run 100m
Wrench
A. Front Squat; 3,2,1,3,2,1 wave load

For Time
40 Wall Balls Unbroken
30 Clean and Jerks (115/75)
20 OHS 135/95
100 Double Unders

Metabolic

5 Rounds for time of:
10 Sumo Deadlift High Pull (75/55 lbs.)
15 Kettle Bell Swings (53/35 lbs.)
20 Box Jumps (20″ box)
25 Squats
Row 400 Meters

 

Out of Town WOD

10-9-8-7-6-5-4-3-2-1
Mt Climbers, 2 is 1
Air Squat
*at the start of every 2mins the athlete must run 100m

Mobility WOD 

Thurs Jan 30th

WOD

All Levels
A1. KB Bench Press; 30X1; 8reps; rest 90sec; 3 sets
A2. KB Bent Over Row (two KB same time); 8reps; rest 90sec; 3 sets

10min AMRAP
Row 500m Buy In or .5 Mile Airdyne
-then
6 Deadlifts
6 Box Jumps
6 Burpee jump to 6″ target
Wrench – Rest Day, Active Recovery, or Make Up Mon-Wed Workout

Out of Town WOD

10min AMRAP
Run 400m
-then
6 Downward Dog Pushups  (make sure to keep elbows in)
6 Box Jumps
6 Burpee jump to 6″ target

Fri Jan 31st

WOD

All Levels
3 Sets
Row 300m
10 Clean and Jerk (96/65)
14 Front Rack Lunges (in place0
rest 2-3mins between sets
3 Sets
Airdyne .5 Miles
20 KBS Unbroken
15 T2B
rest 2-3mins between sets
Wrench
A. Push Jerk 6 (all TnG reps); rest 2mins; 4 sets build to a heavy 6
+
For Time
21-18-15-12
HR Push Ups
T2B
+
3 Sets for total time with rest
Run 200m
15 KBS (70/53)
10 Burpee to Target 6″
rest 2mins

Metabolic

Racquet Club Run or Mile Run with medball

Then:

As many rounds in 30 minutes of:

20 Walking Lunge Steps
25 Ring Push Ups
25 Sit Ups
20 Kettlebell or DB Snatches 40/25

Out of Town WOD

3 Sets
Run 300m
10 Burpees
14 Lunge steps
rest 2-3mins between sets
3 Sets
30 Situps
20 Jumping Squats
15 Hollow Rocks
rest 2-3mins between sets

Mobility WOD 

Sat Feb 1st

WOD

All Levels
A1. Press x 2 + Push Press x 6; 3 sets; rest 90sec
A2. Strict Pull Up AMRAP; rest 90sec; 3 sets

8 Rounds for Time
200m Run
4 man makers

Wrench
A. Back Squat 20X1; 2,2,2,2,2; rest 2mins

20min AMRAP
Row 2k
50 Wall Balls
AMRAP Muscle Ups in time remaining

Sun 2/2

WOD

A. 15 min Open Gym – pick one or two skills and practice

B. 15 min to find 3 RM Power Clean and 8 RM Deficit Push-up @ 20X1

C. 10 min AMRAP
4 HSPU
8 KBS heavy
200m Run with object (medball, slamball, sandbag etc.)

About tjsgym

Owner of TJ's Gym
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