TJ’s Gym and the 2014 CrossFit Open, TJ’s Gym WODS for the week of April 7th

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Ed Alvarado is the man.  He judged every man, woman and child in Corte Madera over the five Open weeks at any time of day during any kind of weather.  Thank you Ed.  True community hero.

I asked Susan Crane for some help with this, and she went to town gathering some factoids about the brave TJ’s souls who took on The 2014 CrossFit Open.  THANK YOU SUSAN!

6 people advance to the next phase: Marcus Filly,  Dan Felling, KC Vlah, Brad Matsik, Amy Blackburn, and Deirdra Rogers.

13 people improved in their respective divisions in the NorCal region over last year:
Marcus Filly (from 18th to 3rd)
Dan Felling (27th to 17th)
Justin Melo (654 to 287)
Paul Hughes (37 to 26)
Bridget Yates (279-179)
Tom Donnelly (63-61)
Greg Crane (1522 to 1144)
Steve Crane (50th to 39th)
Christine Sodaro (1029 to 768)
Brian Urey (122 to 87th)
Whitney Wyatt (61st to 60th)
Aaron Mount (401 to 276)
Christine Leppones (155-140)

We had 28 people complete the Open for the 1st time. Some may have tried in previous years, but this was their first year seeing it through to the end.

TJ’s Internal Team Stats:  Out of all of the teams, Team TJ had the most people completing all five workouts and successfully posting scores.

Total team scores:
Team 1/ Susan: 4038
Team 2/ Marcus: 3199
Team 3/Allison: 3272
Team 4/ TJ: 2521
Team 5/ Anthony: 3611

Other info from Susan: “For workout 14.5,  61 people completed the workout and the average time worked out to just about 21:45. As a group, we spent 22 hours, 6 minutes and 18 seconds on that Godforsaken workout.”

For 14.1 the average for all people completing the workout came to 201 reps.

We now have six athletes moving on to the next phase.  Our Masters Category athletes will be performing their own “Regional” on their own during Easter weekend.  Amy, KC, Deirdra and Brad (who will be performing the workouts under tortuous conditions in Hawaii) will be trying to qualify for the CrossFit Games that weekend.  We will be updating everyone when these athletes will be throwing down, so we can bring them some Sea of Blue energy!

Dan and Marcus are on to the NorCal Regionals.  May 30th-June 1st or otherwise known as Memorial Day weekend.  Here is the ticket info.  They will sell out!

Dan finished 17th in our region, which is considered one of the toughest in the world.  His best finish was 4th place in 14.4!  We are all very excited for him.

Marcus had a pretty good Open, as well. He came in tied for 20th.  IN. THE. WORLD.  He finished in 3rd place in Northern California.  He had two first-place finishes and one second-place in NorCal.  Only eight men performed that feat in the world in all of the other regions combined.  We are quite sure that Big Blue will be out in force for Marcus and Dan come Regionals!

 

Tues. April 8th

WOD

All Levels
A. Sumo Deadlift; 2-2-2-2-2; rest 2mins
*Same weight for all 5 sets, increase a little from last week
B. Turkish Get Up; 20reps at moderate weight; alternate each arm

3 Sets for Times
250m Row
20 DB Snatch 50/35 Alternating
15 Push Ups
10 Box Jumps 30/24
rest same as work time
Wrench
A. Build to a 1RM in the Squat Snatch

For Time
10 Squat Snatch @ 65% of A
10 Squat Snatch @ 70% of A
10 Squat Snatch @ 75% of A
10 Squat Snatch @ 80% of A
*all 40 reps for total time, switch your own weights on same bar

Out of Town WOD

3 Sets for Times
250m Run
3 Wall Walks
15 Push Ups
10 Box Jumps 30/24
rest same as work time

 

Wed. April 9th

WOD

All Levels
A1. Seated BB Behind the Neck Press; 31X1; 4-6reps; 3 sets; rest 90sec
A2. Russian KBS; 18-20reps; Heavy; rest 90sec; 3 sets
*focus on keeping knees back and using hamstring and glut tension
EMOM x 20mins
1st – Airdyne 30sec Hard Effort
2nd – 30 Double Unders
3rd – 40sec Front Bridge (plank on elbows – weighted if you can)
4th – OH Walking Lunge 14 Steps
Wrench
A. Build to a Deadlfit max

10 Rounds for Time
500m Row
15 Burpees

Metabolic

EMOM x 30mins
1st – Airdyne 30sec Hard Effort
2nd – 30 Double Unders
3rd – 40sec Front Bridge (plank on elbows – weighted if you can)
4th – OH Walking Lunge 14 Steps

5th-100m Sprint

6th-10 Sprawls

7th- 12 Kettlebell Swings

8th-8 Box Step Ups

9th – 1 Wall Walk

10th-8 Ball Slams

Out of Town WOD

10 Rounds for Time
100m Sprint
15 Burpees

Mobility WOD 

Thurs. April 10th

WOD

All Levels
A1. Single Leg RDL (load in both arms); 3011; 10-12 reps alternating legs; rest 90sec; 3 sets
A2. Ring Push Ups; 31X0; AMRAP at tempo (elevated feet for added difficulty); rest 90sec; 3 sets

2 Rounds for Time
Run 800m
30 Dips (scale reps as needed)
30 Hang Power Cleans (75/55)
Wrench – Rest Day, Active Recovery, or Make Up Mon-Wed Workout

Out of Town WOD

2 Rounds for Time
Run 800m
30 Dips (scale reps as needed)
30 Walking Lunge Steps

Fri. April 11th

WOD

All Levels
A. Box Squat; 2-3 reps; 8 sets; rest 60-90sec
*hamstrings to box, knees back and out, pause on the box to unload legs, core stays tight, explode up off box

B. Two Arm DB Bent Row; 8-10reps; rest 90sec between sets; 3 sets

EMOM x 14mins
Odd – 12 Alternating Step ups (hold Db in hands 30/20)
Even – 6-8 Burpee Pull Ups
Wrench
A. Seated Behind the neck Barbell Press – Build to a 1RM
B. Seated DB OH Press @ 3010, 6 reps (#db/hand); Build to a 6RM at strict tempo
*back and forth between these movements until a maximum is reached for both
*record pull up weight as (lbs lifting + bodyweight)
C. 30 Muscle Ups for Time
*if you don’t have muscle ups then please spend time evaluating where your muscle up is at
*what do you need to improve upon? What skill practice do you need
D. AD x 14 sets
30sec @ 85%
30sec @ easy spin
*record either average watts or average RPM for 85% – goal is to find a repeatable pace for every round

Metabolic

Cindy AMRAP in 20 Minutes

5 Pullups

10 Pushups

15 Squats

then

Annie

50,40,30,20,10 reps of

Double Unders and Situps

Out of Town WOD

Mobility WOD https://www.youtube.com/watch?v=Xe1VFpGzsOE

Sat. April 12th

WOD

All Levels
A. Floor Press; 3-3-3-3-3; rest as needed

4 Sets
10 Push Press (from rack)
25sec row Sprint
rest 2-3mins

4 Sets
AMRAP DB Bench Press (50/35()
25sec AD Srpint
rest 2-3mins

Wrench
A. Squat Clean Thrusters Gauntlet – Start weigth 115/75
EMOM add 10# for men until failure
EMOM add 10# for women, once you reach 105# start increasing by 5#

20min AMRAP
20 Thrusters
20 C2B
20 Burpees

Out of Town WOD

Sun. April 13th

WOD

5 sets:
A1. 1 1/4 Shoulder Press with 1 sec. pause at shoulder; 3-4 reps
Rest 60 sec
A2. Ring Row @ 20X1 8-12 reps
Rest 60 sec

B. L-Pull-up; AMRAP x 3 sets; rest as needed. Assist with bands or modify to strict K2E / knee raise as needed.

C. 45 sec Bike or Row Sprint @ 95%
Rest 2:30 x 5 sets

Out of Town WOD

Mobility WOD https://www.youtube.com/watch?v=1h2TUz2eod4

About tjsgym

Owner of TJ's Gym
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