TJ’s Gym WODS week of Feb 24th

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**The Masters Mini Camp was a huge success!  With this trifecta, you can’t miss.  Thanks to Marcus Filly, Kelly Starrett, and Allison Belger for knocking it out of the park today at our Masters MiniCamp.

**If you’re preparing for the CrossFit Open, or just for life in general, you should check out psychologywod.com’s Crash Course in Competition Prep.  It links to ten of her articles over the past year with content relating to competition, performance, and the mental game.  What a great resource for all of us!

Speaking of the Open, we will be announcing our TJ’s Gym “teams” for our intra-gym competition on Wednesday, February 26th.  Stay tuned!

**What the heck is the Metabolic for?

Let’s discuss the Metabolic programming and classes.  This was developed for a specific reason for a specific athlete.  It is for someone who needs low intensity who shouldn’t be dosed with high-level movement patterns, and who is not a regular functional movement athlete.  These folks need a dose of basic exercise.  They need to simply move and feel good, mostly because they are not moving or feeling good in their life outside the gym. The workouts have lots of volume, they are targeting aerobic capacity, as they include greater than three minutes of continuous work.  During aerobic activity, a bunch of things happen.  You burn calories, you improve cardiovascular health, and you achieve a feeling of accomplishment through short-term dopamine release. These are all good things.

There are a whole bunch of things this type of workout doesn’t do.  It does not burn substantial amounts of body fat, create long-term strength or high levels of conditioning, improve deep hormonal pools or, provide long-term feelings of happiness or satisfaction or “toning” of muscle mass.  The Metabolic classes are a tool to take athletes and build a foundation of moving, feeling good, and feeling successful.   We have had great results along these lines.   Just be smart; if you’re using the metabolic workouts for something else, you’re way off base.  It’s just science, Bro.

Which leads me to my next announcement.

Free Lecture:  The Science of Changing Your Body Composition.  

Sunday, March 16th.  TJ’s Gym Corte Madera. Open to TJ’s members and significant others.  Please RSVP on the discussion board.

I’ll be addressing the” bulkiness” factor and other concerns related to aesthetics, exercise, and nutrition.

Mon Feb 24th

WOD

All Levels
A1. Squat Clean; 1.1.1; rest 20sec; 4 sets
A2. AMRAP C2B Kipping Pul Ups; rest 2-3mins; 4 sets (if athletes do not have C2B pull ups they should aim for 10 Kipping Pull Ups, if no kipping pull ups aim for 4-6 strict or negative pull ups)
+
13min AMRAP
Row 1000m or AD 1.2 Miles
in remaining time
30 Man Makers (35/25)
AMRAP Double Unders in Remaining time

Wrench
A. Back Squat; 10mins to build to a tough single (not a max)
B. 30 Squat Cleans for Time 185/125
+
For Time
15 Burpee Muscle Ups
1k Row

Metabolic

Row 2k

then:

25 Push Presses 75/55

25 Front Rack Walking Lunge Steps

25 Burpees

5 Rounds

Out of Town WOD

1 mile Run

30 Burpees

Tues Feb 25th

WOD

All Levels
2min Max Meters Row
rest 1min
2min Max Box Jump Step Down
rest 1min
2min Max Cals AD
rest 1min
2min Max Burpees
rest 1min
2min Max Distance Shuttle Run 10m
rest 1min
2min Max Sit Ups
rest 5mins; 2 sets
*This WOD Takes 39mins
Wrench
For Time
Row 500m
20 Front Rack KB Step ups (70/53 per hand)
100 DU
20 KB Snatch R
100 DU
20 KB Snatch L

rest as needed

For Time
9 PS (155/105)
100m Overhead Carry
7 PS (155/105)
100m Overhead Carry
5 PS (155/105)

Out of Town WOD

Mobility WOD 

Wed Feb 26th

WOD

All Levels
A1. KB Bench Press; 8-10reps; rest 90sec; 3 sets
A2. DB Deadlfit; 8-10reps; rest 90sec; 3 sets

B. 3 Sets @ High Effort
Row 250 or AD .3 Miles
10 Shoulder to Overhead 95/65
15 KBS 53/35
10 Shoulder to Overhead 95/65
Row 250 or AD .3 Miles
rest 3mins

Wrench
A.Pause Split Jerk: 2-2-1-1; technique weights
B. Build to a max Split Jerk
+
AMRAP 13mins
500m Row
15 Burpees over Erg
500m Row
25 Wall Balls
500m Row
15 Burpees over Erg
500m Row
AMRAP T2B in remaining time

Metabolic

1 min Max Front Squat 115/75

1 min Max Hang Power Clean

1 min Max Shoulder to Overhead

1 min Max Deadlift

1 min Max Pullups

5 Min Max Cals Airdyne

3 Rds.

Out of Town WOD

1 min Air Squats

1 min Box Jumps

1 min Pushups

1 min Sprawls

1 min Max Pullups

5 Min Hard Walk

3 Rds.

Thurs Feb 27th

WOD

All Levels
A. Back Squat; 3,2,1,3,2,1; rest 2-3mins

B. Dead Hang to Inverted (from rings); 5 reps; 3 sets; rest as needed
*scaling options are skin the cat on low rings, or strict knees to elbows

For Time
30-25-20
Wall Balls
10-10-10
Burpees
Wrench – Rest Day, Active Recovery, or Make Up Mon-Wed Workout

Out of Town WOD

For Time
30-25-20
Mt Climbers 2 is 1
10-10-10
Burpees

Mobility WOD 

Fri Feb 28st

WOD

All Levels & Wrench

14.1 Open Workout

Metabolic

40 Burpees

30 Snatches 75/55

Then:

Complete as many rounds and reps as possible in 10 minutes of:
75/55  pound Shoulder to overhead, 5 reps
75/55 pound Deadlift, 10 reps
15 Box jumps, 24/20″ box

Then:

50 Wall Balls

90 Double Unders or 90 Singles

Then:

Complete as many reps as possible in 7 minutes following the rep scheme below:
75/55 pound Clean and jerk, 3 reps
3 Toes-to-bar
75/55 pound Clean and jerk, 6 reps
6 Toes-to-bar
75/55 pound Clean and jerk, 9 reps
9 Toes-to-bar
75/55 pound Clean and jerk, 12 reps
12 Toes-to-bar
75/55 pound Clean and jerk, 15 reps
15 Toes-to-bar
75/55 pound Clean and jerk, 18 reps
18 Toes-to-bar…

Out of Town WOD

100m Sprint

30 Hollow Rocks

Rest 2 min

5 Rds

Sat Mar 1st

WOD

All Levels
A1. KB Front Rack Step Up; 10reps/leg; rest 30sec between legs; rest 90 before A2; 3 sets/leg
A2. Strict Pull Ups; AMRAP + 3 reps (spotter stand behind you and helps lift you up when you begin to fail); rest 90sec; 3 sets

10 Rounds
10 Cal AD or 8 Cal Airdyne or 100m Run
8 T2B

Wrench
A. Front Squat build to a 2RM
+
For Time
Row 1k
15 Thrusters 135#/95#
25 C2B
12 Thrusters 135#/95#
20 C2B
9 Thrusters 135#/95#
15 C2B

Mobility WOD  

Sun Mar 2nd

WOD

3 working sets, after warm-up:
A1. 2-3 Front Squat tough; rest 10 sec
A2. 6-8 Back Squat same bar; rest 30 sec
A3. 6-8 Strict Chin-up; Rest 2-3 min

B. Tabata DB Thruster 35/20
Rest 1 min
Tabata Russian KBS 53/35

 

About tjsgym

Owner of TJ's Gym
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