TJ’s Gym WODs for the week of June 30

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I’ll keep blasting you with information on this fundraiser until my 9-year-old has reached her goal of raising $15,000 for St. Jude Hospital this summer.  If you haven’t heard, Hollis is juggling her soccer ball all summer long, raising money for this amazing hospital, where kids with cancer are treated for free and cutting-edge research is making huge strides to eliminate childhood cancers.  As of this posting, Hollis has raised $2,207.  That’s after just SIX days!  Please donate if you can or pledge a per-juggle amount, and spread the word to others!
We’ve got a newsletter coming out tomorrow (Monday) midday. If you don’t see it in your inbox, check your SPAM, and if you still don’t see it, please email allison@tjsgym.com so she can add you to the list.  It’s filled with important announcements and information about the summer at TJ’s Gym.
July 4th schedule:
San Rafael 7:30am and 8:30am
Corte Madera 8:00am
Mill Valley  8:30am and 9:30am
And now some of my own thoughts on back pain:
We all understand that I’m not a Dr., physical therapist, or athletic trainer.  I watch people move, listen to their feedback, move myself, and research the crap out of what is going on.  Over and over and over for the last 25 years.  Let’s talk about my back pain.  Lower right side, not as high as my kidney or as low as my butt.  Kind of near the spine but not quite.  That’s where my back pain buddy lives.  He’s always kind of there.  Not crippling, more like a kid repeating everything another kid is saying.  Just annoying as hell.  Walk from bed to bathroom in the morning and he is large and in charge.  Getting my socks on is a chore.  Within an hour I barely notice it.  Day after burpees…ouch.  Deadlifts?  Not so much. Don’t really completely understand it, but I’ve learned how to manage him, kind of like a rich alcoholic uncle that lives in your house.  He’s there, and there’s nothing you can really do about it.  I’ve also learned what my deal is.  I stand on my feet for a majority of my day, and I’m relatively active, then I sit to drive fairly short distances multiple times daily. For my structure, this causes back pain that is manageable.  The key for me was finding out what was causing it and how to muzzle it.
Screen Shot 2014-06-22 at 11.26.25 AM
The Illiopsoas or psoas major muscle is part of a hidden system behind your abdominal muscles , right behind your upper hip bone and very upper part of your femur.  They then attach to the back of your pelvis and lower spine.  They are thick and awesome as far as tissue goes.  Some refer to them as the “filet mignon” of the human body.  They get great blood flow and are the keys to sitting, standing, and walking.
So there lies the dilemma.  When you sit, those effers get short .  Then when you stand and walk, they elongate and start to work.  The problem with us functional fitness folks is that we put massive demands on this system, which isn’t a problem at all, unless that system isn’t warmed up enough.  Then it spasms, usually showing up as back pain.  This, along with many other factors, can then lead to inflammation, bursitis, disc bulge or worse over time.
We’ve been there when it gets bad, and it’s pretty easy to do the detective work.  You sat on a plane back east, slept in a weird bed, rushed to a 6am workout (really 3am) got there late, didn’t warm up well, did the workout, rushed back to the hotel room, sat in meetings for 9 hours then a long dinner, slept in same weird bed, back on plane to west coast, sat in traffic for 90 min, grabbed a 6pm workout, woke up in pain the next day, and now you are standing in front of me wanting to know what you should do to sub the kettlebell swings because your back is killing you.  Which is fine, but you’re not asking how to fix your back, which is what you should be doing.
First, you need regular maintenance.  Like it or not you, are vintage.  Not off the assembly line.  If you redline too long or too often without regular maintenance, you will break.  Period.  Here is my progression to make sure I don’t break, anymore.
There’s a ton of other good banded, distracted stretching, lax ball work etc on http://www.mobilitywod.com that works the whole area.  Best of luck, and let your coach know if you’ve got issues.

Mon June 30th

WOD

All Levels
A1. Snatch Grip RDL; 41X1; 5-8reps; rest 60sec; 4 sets (focus on active shoulder and tension in lats with the wider grip)
A2. Press; 31X1; 5-7reps; rest 60sec; 4 sets
+
4 Sets – goal is each set faster than previous
12 DB Burpees (heavier)
Row 350/300m
rest walk 2mins

Wrench
A. Front Squat; 22X1; 2-3reps; rest 2mins; 4 sets
B1. Back Rack Split Squat (no elevated foot); 2010 x 8-10reps/leg; rest 30sec between legs; rest 60sec; 4 sets
B2. 10-18 COVP Pull Ups Unbroken; rest 2mins; 4 sets
+
AD 10mins @ 65%

Metabolic

25 Cals

12 DB Burpees 40/25

12 DB Hang Power Cleans

12 DB Push Press

4rds

Out of Town WOD

200m Run

12 burpees

12 Pushups

12 Box Step Ups

4rds

Mobility WOD

Tues July 1st

WOD

All Levels
A. Front Squat – build to a heavy double in 8mins
B. EMOM x 5mins – 5 Thrusters from the Rack (tough)
C. KB Front Rack Walking Lunge 16setps; rest 90sec 3 sets
+
4 Sets
AMRAP T2B
24 Airdyne Sprint
rest walk as needed

Wrench
A. Halting Snatch Deadfift (pause 3 seconds at knees); 3reps; 4 sets; rest 2mins (focus on position)
+
EMOM x 14
Odd – Segmented Power Snatch 1.1.1 (drop bar after each rep – reset in 5sec) moderate load
Even – Muscle up + ring Dip x 2-4 complexes
+
7min AMRAP
3 TGU R 53/35
3 TGU L 53/35
3 Wall Walks

Out of Town WOD

12 Walking Lunge Steps

AMRAP Toes To Bar

Rest 1 minute

6 sets

Wed July 2nd

WOD

All Levels
Row Specific Warm Up
*Row 250m For Time – record exact time
-then-
Partner Row – 8 sets each
Row Time = 250m score
*effort is 90% of test pace and goal is to maintain same effort for all 8 sets
EMOM x 20mins
1st – Run 100m Fast
2nd – 12-15 DB Push Press Unbroken
3rd – 8 Burpee Step Ups (24/20)
4th – 8-10 Ring or Bar Dips (challenge yourself)

Wrench
For Time @ high effort
Row 500m
-then-
21-15-9
Wall Ball 25/20
Pull Up

Rest as needed

For Time – 90%:
50m Heavy Hard Prowler Push or Yoke Carry
Row 35/25 Cals
20 Front Squats 155/105
250 Double Unders
200 KB Front Rack Carry 70/53 in each hand
20 Box Jump 36/30″ (step down)
50m Heavy Hard Prowler Push or Yoke Carry

Metabolic

Same as All Levels

Out of Town WOD

EMOM x 20mins
1st – Run 100m Fast
2nd – 12-15 Pushups
3rd – 12 Burpee Step Ups (24/20)
4th – 8-10 Ring or Bar Dips (challenge yourself)

Mobility WOD 

Thurs July 3

WOD

All Levels
Run Warm Up then 2 Rounds of
Run 600m @ 80%
rest walk 2mins
Run 400m @ 85%
rest walk 90sec
Run 200m @ 90%
rest walk 60sec

+
12min Grinder
100m 2-Arm KB Front Rack Carry (choose heavy)
8 Strict Pull Ups
6 Cal Row
4 Man Makers
20m Bear Crawl
Wrench –
REST Day/Make Up Day
-or-
RTW
1min AD
1min Row
1min Jog
1min Jump Rope
1min Crawl
1min Plank
x8 sets

Out of Town WOD

12min Grinder
50m Walking Lunge
8 Strict Pull Ups
30 sec handstand hold
4 Burpee to Jumping Lunge (2 Jumping Lunge to 1 Burpee)
20m Bear Crawl

Fri July 4

WOD

All Levels
A. Clean Deadlift + Hang Power Clean (above knee) + Hang Power Clean (below knee); 10-15mins to work up on this complex
+
3 Sets @ high effort
5 Power Clean and Jerk
5 Burpees
Run 200m Hard
rest 2-4mins

3 Sets @ high effort
12 Heavy KBS
Airdyne 35sec Hard
rest 2-4mins

Wrench
A. Hang Snatch (pause 3 seconds at knees); build to a max for the day
B. 2 High Hang Snatch EMOM x 8mins; moderate
C. 1-1/4 Back Squat 3-3-3; rest 2mins
+
For Time
3 Snatch 115/75
21 C2B
6 Hang Snatch (below knee) 115/75
15 C2B
9 Hang Snatch (above knee) 115/75
9 C2B
12 OHS 115/75

Metabolic

AD for Cals.  Every 3 minutes perform

5 Power Clean and Jerk 95/65

5 Burpees
for three rds. then back on AD

Repeat 3x

Then immediately

Row for Cals and every three minutes perform:
12  KBS
14 Walking Lunge Steps
for three rds

Repeat 3x

Try to equal cals each on AD and Rower each attempt.

*This workout will take 35-45 minutes

Out of Town WOD

3 Sets @ high effort
5 HandStand Pushups strict
5 Burpees
Run 200m Hard
rest 2-4mins

3 Sets @ high effort
12 Broad Jumps
150m Sprint
rest 2-4mins

Mobility WOD 

Sat July 5

WOD

All Levels
7min @ 85%
Run 100m
5 DB Thrusters
5 C2B Pull Ups
rest 3mins
7min @ 85%
Airdyne 15/12 Cals
15 Anchored Sit Ups
10 Alt Step ups 30/24
rest 3mins
7min @ 85%
Row 12/10 Cals
6 T2B
10 Wall Balls

Wrench
For Time @ 97%
Row 250m
15 2-arm KB Snatches 44/26
Row 200m
9 2-arm KB Snatches 44/26
Row 150
6 2-arm KB Snatches 44/26

rest as needed

For Time @ 90%
Run 800m
20 Clean and Jerks 155/105
10/6 Burpee Bar Muscle Ups
Run 400m
20 KBS 80/62
30 Ring Dips
40/25 Cals Airdyne

Out of Town WOD

Sun July 6

WOD

A1. American KBS heavy 8-10 reps x 4 sets
Rest 60 sec
A2. Parallette Push-up*** @ 21X1 6-8 reps x 4 sets
Rest 60 sec
***Rx elevate feet to same height as hands

B. 6 Pull-ups
10 Jumping Squats
45 sec Bike hard
Rest 2-3 min x 4 sets

Out of Town WOD

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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