TJ’s Gym WODS for the week of June 16th

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Congratulations to Natalia, who graduated today from Stanford Medical School.  She’s a total stud, in the gym and out, and we wish her luck as she begins the next phase of her training!

 

 

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What better way to end your Father’s Day than by scoring one of these sweet TJ’s Tank Tops for men?  You can bring a little piece of Muscle Beach with you everywhere you go! Order by June 22!  http://www.customink.com/signup/86k3rhts

Happy Father’s Day to all you dads.  It’s a pretty awesome thing.  On that note, here’s one of my favorite psychologywod articles ever, featuring some wise words from my incredible father-in-law.

Watch Marcus compete on live streaming at the NPFL Las Vegas Combines on Tuesday night.

Hydration, GoRuck and I have no Frickin’ idea:

There was lots of stuff last week circling the internet regarding Lebron James and his cramping issue during the NBA Finals in San Antonio.   The AC broke in the arena and he had to pull out of the game due to the severity of his cramping.

People sent me all sorts of articles. They all got me thinking about my own recent experience with cramping during the GoRuck event I “attended” back in February.  You’ve all heard the gory details, but in general I joined a bunch of folks from the gyms on an overnight hike through the streets and neighborhoods of San Francisco.  We “enjoyed” various calisthenics, partner carries, jogs, dips in the ocean and oh yes, we got to “get sandy.”  I was probably the second largest human in our group of thirty or so and was in no way in the proper physical condition for this type of event.  I did not prepare in anyway for it–just did my regular strength and conditioning workouts that we all do in the gym.  Probably three hours into things, my calves started to cramp.  At this point we had climbed very steep streets, done pushups, squats, flutter kicks , crawled in the sand, jogged five or six miles, done crab walks up and down Lombard Street, and jogged from Union Square to the Haight, all with weighted Rucks on our backs.  Shortly after my calves cramped, my quads started to go.  I had been drinking water with reckless abandon, and it was literally pouring right through my system.  I was given electrolyte tabs and chews to take in, and it appeared that I was the only one suffering from cramps.  At the five-hour mark of this twelve hour ordeal, we started the partner carries.  Essentially we needed to get four or five humans off the ground at all times as we made our way across the city from the Haight to Lake St.  I don’t know why–guilt, ignorance, pride, ego–but I volunteered to carry someone.  Now, hoisting someone on your back in addition to a few dozen pounds of bricks causes your nervous system to throw down the gauntlet.  Carry this person correctly or collapse and fall on your face.  I had to “get organized” to quote my buddy Kelly Starrett.  No more slouchy, crappy rounded back like I had been doing for the previous five hours.  Solid core, shoulders back, slight bend at the hips and knee or as It has been referred to as an “athletic postion.”  Within a block, my cramps were gone.  Yes, the muscles were super tight and I could feel them, but they weren’t locked or immobilized.  For the next couple of hours I would trade on and off carrying folks.  Then we were assigned to “hustle” meaning run, to our next objective a couple of miles away.  Boom!, Cramps were back with a vengeance.  Still chugging water, still throwing in the electrolytes, and still peeing my pants as soon as the water went down the gullet.  Once the humans were placed back on my shoulders, the cramps disappeared.

I probably would not have put more thought into this, except that I was working so hard over the next few days to erase this entire experience from my mind.  Then the King James episode happened and some interesting facts started popping up.  Ones like this one about Gatorade being full of it and the size of the athlete from Deadspin writer Kyle Wagner.  This one from cbssports.com writer Ken Berger quotes Kelly Starrett about the uses of pickle juice and spinal position contributions to cramping. And finally blogger and PhD in Human Kintetics, Travis Saunders, telling us that salt and electrolyte loss has nothing to do with it and why.

My takeaway is this:  Try to physically prepare for a specific event and get those muscles and soft tissue ready for it with a solid progression program that lasts no fewer than six to eight weeks.  Hydrate with a plan.  Use some sort of sodium in your hydration. Nuun tablets are way better than Gatorade, which is crap.  Don’t lose position when the going  gets tough, or  you’ll pay the piper in ways you can’t comprehend.  Then, get ready to cramp.  You might just be a cramper, and there is nothing you can do about it but relax, unload and let time guide you.  Good luck with those hikes, bikes, runs and swims this summer!

Mon June 16th

WOD

All Levels
EMOM x 14mins
Odd – Power Clean 5 reps
Even – 8 DB Push Jerks
+
For Time
15-12-9
KBS Heavy
Burpee
+
EMOM x 10mins
Odd – 30sec Airdyne high effort
Even – 20m Bear Crawl

Wrench
A. Back Squat; 20X1; 3.3.3 (rest 15sec); 3 sets; rest 3mins (last set TOUGH – 9 reps per set)
B. 30 Bar Muscle Ups for Time
C1. Front Rack Walking Lunge x 12 steps continuous (no pauses); rest 60sec; 4 sets
C2.KB Torso Row; 8reps/arm; rest 30sec between arms; rest 60sec; 4 sets
+
10min Z1 Airdyne

Metabolic

No separate Metabolic Programming today, just a change of reps and weights with the All Levels

All Levels

EMOM x 14mins

Odd – DB Power Clean 12 reps 45/30

Even – 8 DB Push Jerks 45/30

+

For Time

15-12-9

KBS Heavy

Burpee

+

EMOM x 10mins

Odd – 45sec Airdyne

Even – 20m Bear Crawl

Out of Town WOD

EMOM x 14mins

Odd – 10 Burpees

Even – 15 Situps

 

Mobility WOD 

Tues June 17th

WOD

All Levels
A1. Barbell RDL; 3111; 4-6reps; 4 sets; rest 75sec
A2. Strict Press: 30X2; 4-7reps; 4 sets; rest 75sec
+
Row 200m @ 95%
rest walk as needed x 5
*goal is consistent output per set
+
For Quality – Not Time
30 Strict HSPU (use box modifications or other scaling options)
60 Hollow Rocks
*you can break these up however you would like

Wrench
A. Segmented Power Clean (pause below knee, above knee, then power clean) + Hang power Clean + Power Clean; 1.1.1 (10sec between movements); 5 sets; rest 2mins
B. TnG Power Clean Practice; 5 reps every 75sec; 5 sets (focus on speed and efficiency over weight) (keep loading under70%)
+
EMOM x 12
Odd – 4-8 HSPU Unbroken
Even – KBS x 10 Heavy
+
TGU x 3/arm Heavy; 3 sets

Out of Town WOD

For Quality – Not Time
30 Strict HSPU (use box modifications or other scaling options)
60 Hollow Rocks
*you can break these up however you would like

Wed June 18th

WOD

All Levels
A. Front Squat 20X1; 2-2-2-1-1; rest as needed
+
5 sets at tough effort
5 Thrusters (each set heavier than previous)
5 Burpee Broad Jumps
12sec AD Sprint
rest 3+ mins
*explosive Jumps on Broad jumps

Wrench
3 Rounds for Time @ 97%
Row 15 Cals
10 Burpees Over Erg

Rest 10mins

for time:
50 Cal Airdyne
20 Push Jerk 155/110
20 C2B Pull Ups
20 Front Squats 155/110
1k row

*Goal today is to empty the tank on the first part. Don’t hold back. Then you will rest 10mins and come back for an Aerobic Grinder with heavier weights. Keep Moving even if it is 1 rep at a time.

Metabolic

AMRAP in 8 minutes of :

6 Pushups

8 Toes To Bar

10 Deadlifts 135/95

@ the 8 min mark

Row 200m

8 Burpees

10 Walking Lunge Steps with 45/25 Overhead

4 rds

@ 14 minute mark (whether you are done with the four rounds or not)

EMOM x 21

1st Min- 20 Situps

2nd Min- 12 DB Thrusters 30/20

3rd Min- Run 100m

Out of Town WOD

EMOM x 21

1st Min- 20 Situps

2nd Min- 12 Pushups

3rd Min- Run 100m

 

Mobility WOD 

Thurs June 19th

WOD

All Levels
A1. Close Grip Bench Press; 30X1; 5-5-4-4; rest 90sec
A2. Single Arm DB/KB Torso Row; 7-9reps; rest 90sec; 4 sets
*torso row is same as traditional single arm row, only you are encourage to use a little body english to lift heavier
+
3 Rounds for Time
Run 400m
20 Push Ups
10 Hang Power Cleans 115/75

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

Out of Town WOD

3 Rounds for Time
Run 400m
20 Push Ups
10 Box Jumps

Fri June 20th

WOD

All Levels
15min AMRAP @ 85%
3 Wall Walks
6 Candle Stick to Stand
9 calorie AD or Row

+
Airdyne 50/35 Cals For Time
rest 2mins
Airdyne 40/30 Cals For Time
rest 2mins
Airdyne 30/25 Cals for Time

*if you choose to sub rowing then the nubmers go as follow
600m For Time
rest
500m For Time
rest
40mm For Time

 

Wrench
A. Snatch Grip RDL; 31X1 3-4reps; 4 sets; rest 2mins
B. Segmented Snatch (pause below knee, above knee, then finish snatch) + Hang Snatch + Snatch; 1.1.1 (drop bar between movements); 4 sets; rest 2mins
+_
9-7-5
OHS 155/105
Burpee Over Bar

Metabolic

Same as All Levels with some minor adjustments

All Levels

15min AMRAP @ 85%

3 Wall Walks

6 Candle Stick to Stand

9 calorie AD or Row

No Break-Partner Workout

+

Partner 1 Row 600m For Time while partner two performs AMRAP of 10 Squat, 10 Jumping Pullups, 10 Box Step Ups

Switch

Row 500m For Time  while partner two performs AMRAP of 10 Squat, 10 Jumping Pullups, 10 Box Step Ups

Switch

Row 400m for Time  while partner two performs AMRAP of 10 Squat, 10 Jumping Pullups, 10 Box Step Ups

Mobility WOD 

Sat June 21st

WOD

All Levels
EMOM x 12mins
Odd – 10-12 Front Rack KB Walking Lunges
Even – Weighted Front Plank 40sec
+
For Time
Run 800
30 KBS
20 Burpees
Run 600m
20 Burpees
30 KBS
Run 400m
Wrench
9min AMRAP @ 85%
100m Run
5 DB Thrusters 40/25
8 KBS 53/35
rest 3mins
3min Row @ 85%
rest 3mins
9min AMRAP @ 85%
15/10 Cal Row
7 Pull Ups
7 Ring Dips
rest 3mins
3min AD @ 85%
rest 3mins
9min AMRAP @ 85%
Airdyne 14/10 Cals
5 T2B
10 Walking Lunges

Out of Town WOD

Sun June 22nd

WOD

A. Row 500m @ 90% Rest 2 min. Row 1000m @ 100%. Try to beat your 1k from 3 weeks ago. Sub 30/60 calorie bike.
(to conserve time, use part A as the general warm-up)

B. 20 min Open Gym skills and mobility time.

C. 15 min AMRAP:
7 Burpees
10 KBS 53/35
20 Alternating Step-ups 20/16
200m Run/200m Row/15 cal Bike

Out of Town WOD

Mobility WOD 

About tjsgym

Owner of TJ's Gym
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