TJ’s Gym WODS for week of March 10th

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New Nutrition Option at TJ’s Gym!

We recently started carrying FUEL FOR FIRE.  Their product is called a “Fuel Pack,” which is basically real food (bananas, apples, and/or sweet potatoes) and 10 grams of whey protein in a squeezable pouch.  It’s unsweetened, gluten-free, and contains nothing artificial.

Fuel Packs are great for pre/post workout, a protein-rich snack, or on competition days between events.  No refrigeration required, so you can just throw one in your bag whenever you need it.

You can learn more about Fuel For Fire at www.fuelforfire.com or ask one of our coaches about it.

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Just a friendly reminder that the March Estancia Beef order closes tonight, SUNDAY, 3/9 at midnight, and will deliver to the gyms THURSDAY, 3/13. In addition to our tasty grass-fed NY, Ribeye and ground beef, we are also offering a special 3-pound combo-pack of hot-smoked salmon.This 3# combo pack of hot smoked (fully cooked) premium smoked salmon is made especially for Estancia by Oregon Lox.  It includes 6 approx 8-oz pieces of Honey Smoked, Double Alderwood and Garlic Pepper which we sampled at the Norcal Masters.  Ingredients vary across each recipe but include: Atlantic Salmon, Brown Sugar, Salt, Soy Sauce, Spices, Honey, Natural Hardwood Smoke.

If you’d like to place an order, go to www.EstanciaBeef.com/primal

**Reminder Mill Valley’s  Barbell Club  has been moved to Thursdays at 4pm!

**TJ’s NUTRITION LECTURE is coming up, and it’s FREE TO TJ’s Gym members.  Sunday, March 16th 4pm at the Corte Madera gym. This is a great way to educate yourself on such topics as changing your body composition, fueling your workouts, enhancing recovery, and integrating workouts that fit your health, performance, and aesthetic goals.

**Did you know about our awesome OUTFit (outdoor fitness) classes?  Coach Nicki will be taking over the OUTFit classes held on Tuesdays 9:30am at Hall Middle School.  These are a great way to get in some fun workouts while being outside and taking advantage of the upside of our drought–the beautiful weather!  All you need to do is sign up for class some time before an hour before start time, by following the links on our website OUTFit page here.  That way, Nicki will know what equipment to bring.  If you have friends who may be intimidated by CrossFit or don’t like to workout indoors, feel free to bring them. They just need to follow the waiver and sign-up steps at that same link above.  Get out there!

**Not doing the CrossFit Open?  Read psychologywod’s latest about the physical benefits you can reap from connecting with other people by doing things like cheering them on while they tackle their workouts. Cool stuff!

Mon Mar 10th

WOD

All Levels
A1. Good Morning; 3111; 6-8reps; rest 90sec; 3 sets
A2. DB Bench Press; 30X1; 12-15 reps; rest 90sec; 3 sets
*keep weights light on GM and focus on keeping knees back and weight in heals. stable lumber spine everyone!

3 Sets For Times
300m Row
14 DB Push Press (40/25)
14 KBS (53/35)
10 Burpees jump to plate
Run 300m
rest 3mins
*switch order and sequence each round
*20mins to complete the above with rest

Wrench
A. 3 Position Power Clean (high, mid, floor); EMOM x 6mins (little build in weights)
+
For Time
Run 400m
20 KB Snatch 53/35 R
30/22 Cal Airdyne
20 KB Snatch 53/35 L
+
For Time
12 Deadlift 225
12 Burpee Over Bar
9 Deadlft 255
9 Burpee Over Bar
6 Deadlift 275
6 Burpee Over Bar

Metabolic

Compare to 5/6/13

800m Run

30 OHS 45/35

1000m Row

30 Thrusters 45/35

400m Run

30 Box Jumps

500m Row

30 Weighted OH Walking Lunge Steps 45/35 (parking lot)

200m Run

30 Situps

250m Row

30 Slam Balls

Out of Town WOD

3 Sets For Times
300m Run
14 Pushups
14 Walking Lunge Steps
10 Burpees jump to plate
Run 300m
rest 3mins
*switch order and sequence each round
*20mins to complete the above with rest

Mobility WOD 

Tues Mar 11th

WOD

All Levels
A1. 1-1/4 Front Squat; 3-4reps; rest 20sec; 4 sets
A2. 3 Strict + 10-12 Kipping Pull Up; 4 sets; rest 2-3mins
*3-4 rep range is moderate to heavy for Front squats. if athlete chooses to lift lighter with a movement/technique/flexiblity focus, scale reps up accordinly to 5-8reps
*pull up scale is to focus on strict pull ups or ring rows if kipping isn’t developed yet

EMOM x 16
Odd – 8-10 Thrusters (DB or BB) – lighter
Even – 8-10 Slam Balls or DB Snatch alternating reps
Wrench
A. Seg Sn DL + Hang Snatch Pull (knees) + Snatch; x4 sets; rest 2-3mins

B. EMOM x 10
1-2 Muslce UPs
7-10 Wall Balls

C. AD Sprints
22sec Max Efforts
rest 3:08
x 6 Sets

Out of Town WOD

EMOM x 16
Odd – 8-10 Box Jumps
Even – 8-10 Situps to Standing

Wed Mar 12th

WOD

All Levels
5min AMRAP 90%
10/5 Push Ups
10/5 Cal AIrdyne
rest 3mins
5min AMRAP 90%
Run 100m
10 Walking Lunges
rest 3mins
5min AMRAP 90%
20 Double Unders
10 Step Ups BW (24/20)
rest 3mins
5min AMRAP 90%
Row 100m
1 Man Maker Heavy
Wrench
A. Push Press x 2 + Push Jerk; 4sets; rest 2mins

3 Sets @ 100%
Row 250m
15 KBS 70/53
20 Burpees
15 KBS 70/53
Row 250m
rest 12mins

Metabolic

Run 200m/Row 250m

10 DB Push Press 45/30

Run/Row

10 DB Push Press

10 Front Squats

Run/Row

10 Push Press

10 Front Squats

10 Thrusters

Run/Row

10 PP

10 FS

10 Thrusters

10 Renegade Rows

Run/Row

10 PP

10 FS

10 Thrusters

10 Renegade Rows

10 Manmakers

Out of Town WOD

5min AMRAP 90%
10/5 Push Ups
10 Jumping Lunges
rest 3mins
5min AMRAP 90%
Run 100m
10 Walking Lunges
rest 3mins
5min AMRAP 90%
20 Double Unders
10 Step Ups BW (24/20)
rest 3mins
5min AMRAP 90%
Run 100m
1 Wall Walk

Mobility WOD 

Thurs Mar 13th

WOD

All Levels
A. Push Jerk + Split Jerk; EMOM x 10mins (moderate weigths for technique driven session)

B. HSPU Sets; 8-10 reps of inverted bodyweight pressing’ 3 sets; rest as needed
*scale with pike push ups, box HSPU, or limited ROM HSPU

4 Sets @ 100%
6 Clean and Jerk
40sec Row or Airdyne Sprint
rest 3mins

Wrench – Rest Day, Active Recovery, or Make Up Mon-Wed Workout

Out of Town WOD

5 Squats

10 Situps

15 Sprawls

AMRAP in 12 minutes

Mobility WOD

Fri Mar 14th

WOD

All Levels + Wrench
Open WOD 14.3

Out of Town WOD

Run 5k

Every five minutes do 20 Pushups

Mobility WOD 

Sat Mar 15th

WOD

All Levels
A. Hang Squat Clean Thrusters; 2-2-2-2-2

For Time
11-10-9-8-7-6-5-4-3-2-1
Thruster 75/55
Burpee
*100m Run to start each round

Wrench
A. Power Clean + Squat Clean + Split Jerk; 15mins to build to a max for the day
+
For Time
Row 500m
5 Muscle Ups
10 Deficit HSPU
Row 400m
4 Muscle Ups
8 Deficit HSPU
Row 300m
3 Muscle Ups
6 Deficit HSPU
Row 200m
2 Muscle Ups
4 Deficit HSPU
Row 100m
1 Muscle Ups
2 Deficit HSPU

Sun Mar 16th

WOD

A. Run 400m x 6 sets. Rest 1 min between sets. Run 1st set @ 80% and last 5 @ 90%

B. 10-9-8-7-6-5-4-3-2-1 reps Box Jumps w/ step down 30/24
15-14-13-12-11-10-9-8-7-6 reps KB SDHP

Perform 4 Burpees at the beginning of each minute (including at 0:00)

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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