TJ’s Gym WODS for the Week of July 14th

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If you’ve got a kid or teen who needs to move this summer, you should be contacting us. Our amazing coaches are currently working with dozens of younger athletes through one on one coaching, small group training, and our Kids and Teen group classes.  Email allison@tjsgym.com to make it happen!

JugglingforJudeonbeach

JUGGLING FOR JUDE UPDATE:

Hollis is still juggling like crazy, busting her tail and averaging well over 100 juggles for her daily PR’s.  Her current record is 216!  Thanks to many of you very generous and kind people, she has raised over $7,300 in just three weeks!  Please continue to spread the word about this great fundraiser for St. Jude Children’s Research Hospital–a place of angels changing the lives of kids with cancer and finding cures at a remarkable rate.  You can donate via Juggling for Jude on her personal donation page.  You can also make a per-juggle dollar amount pledge on the Juggling for Jude Facebook page.  Every bit helps–a small amount each from a large number of people makes a huge difference.

We truly thank you all for your support!

Event Reminders:

This Friday, July 18th 5:30pm at TJ’s Gym San Rafael. Good-bye party for Mark Mossing.  TJ’s members and their families are welcome.  Come make a toast to one of TJ’s finest members as he prepares to move to Minnesota.

Friday, August 1st 5:30pm TJ’s Gym Mill Valley.  BBQ/Party in honor of our third anniversary in Mill Valley and sendoff for Marcus as he heads to Phoenix to compete in the NPGL for a couple of months.

Is Keanu better than you?

Let’s talk about losing weight.  It’s a piece of cake.  Reduce the number of calories you consume, and boom, you become a lighter person.  It’s what many of us want.  Right?

But there seems to be a problem with this supposedly simple plan.  First, we don’t actually want to lose weight do we?  We want to lose body fat, don’t we?  Also, we don’t want to get “skinny fat,” do we?  We want to look great once we get rid of that fat, don’t we?

Now we have to look at that pesky thing called science.  Science leads us to the is thing called hormones.  Losing body fat is a hormonal game, not a mathematical game, kind of.  But I will get to that later.  You get those 65 hormones going in the right direction and the fat melts away. Right?

Well, yes actually.  See, fat is a hormonal tissue, meaning that it reacts to hormonal levels in the brain and tells the fat what to do.  When you have a reduction in calories, the body will use some fat for energy.  Until it doesn’t.  Because the body does what it does.  It adapts.  For example, if you burn 2,000 calories per day and you get put on a 1,500 calorie per-day diet (Paleo of course–we don’t have time to go into why you can’t have bread, rice,cereal, potatoes etc, ugh, it’s because it makes you fat, dumb, and sick), your brain and hormones adapt after a while.  Maybe it’s ten pounds, maybe it’s twenty, either way, you’ve plateaued.  So what happens next?

Essentially, you wait.  What do you mean you wait?  Well, the first chunk of weight you’ve lost is technically water.  It has very little to do with fat.  Basically you have emptied some of your fat cells and the body has shrunk those cells, and now you are lighter on the scale.  But, nothing has really changed.  The change that hasn’t happened what I’m referring to as the hormonal one.  Because, guess what, you’ve probably lost this first amount of weight before, haven’t you?  Maybe a few times and guess what?  Your body knows it.  We’ve got a boy-or-girl-cries-wolf-situation here.  Your body patiently waits.  It doesn’t react, because it wants to see what you do next.  Is this a false alarm?  Or are you for real this time?

So here come the questions.  Who, what, when, where, why, how?

You haven’t committed your specific, detailed goal in writing, have you?  You haven’t found a coach who is the perfect fit for this goal, have you?  You haven’t, with the help of your coach, written a specific, detailed plan as to how this goal is going to be met, have you?

Essentially ,you haven’t done anything really, except lose a few pounds over the last couple of weeks.  Analogy time. Road biking.  Oh Baby, this is going to be the thing for you.  Out on the road, burning calories, breathing the fresh air, building muscle, seeing all that Marin has to offer from this 20lb frame of metal and rubber.  Looking at this new bike in your garage brings all of these feelings to the surface with such intensity that you can already smell the ocean air that you will soon be breathing in at Pt. Reyes.  It’s going to be great.  And, six months later, how’s that working out for you?  Reaching all your goals?  Did you plan out the hours, cost of maintenance, and the time it takes to get over the butt burn and soreness?  Probably not.  And when you don’t get on that bike anymore you tell yourself that it’s OK, because when you find the time and when you WANT to get out there, you now have that option.  Cool? I don’t know, you tell me.

Here is why goals are not met.  There isn’t a plan and if there was that plan, it wasn’t stress-tested by someone who knows more than you.

When it comes to goals, you need a coach and a written, formal plan.  Both should be looked at from many angles by many people.  You plan should be one that will last for a long, long,long,long time, i.e., a lifestyle.  You need to research, ask questions, and be fascinated by answers that conflict with what you were hoping to hear.  You need to prepare yourself and look for motivation.  But most of all, you need to start asking yourself why you might quit or want to quit well before you start the plan.  Great goals are hard to achieve.  You need to build up your discipline.

Quick side story.  I am fascinated by Keanu Reeves.  Years ago, while preparing for the first two Matrix movies, he trained at a small training studio where I worked.  He showed up fat and bearded, just coming off a tour with his band. He spent months and months working hard, not only working on the way his body needed to look but also doing hours and hours of Martial Arts training needed for the action sequences.  He learned different forms of Martial Arts very quickly, because he spent every day for hours working at those different disciplines.  He once mentioned that he trained almost 6,000 hours over five months, just doing Martial Arts.  He lived the lifestyle of a Martial Artist, following the beliefs and traditions.  Discipline.  Watch that movie again, the dude was awesome.

He had coaches, a plan and a goal.  We are here when you are ready.

Mon July 14th

WOD

All Levels
A1. Sumo Stance/Gri RDL; 3111; 4-7reps; rest 60sec; 4 sets (everyone should be keeping neutral neck positioning)
A2. Seated DB Arnold Press; 3111; 5-7reps; rest 60sec; 4 sets

+
3 Sets – goal is each set faster than previous
10 KBS SDHP
10 DB Push Press
Run 400m or Row 500m or AD 35/28 Cals
rest walk 2-2:30min

Wrench
A. Front Squat; 20X1; 4-4-3-3-2; rest 2mins
B1. DB Loaded Rear Foot Elevated Split Squat (RFESS); 3010 x 4-6reps/leg; rest 30sec between legs; rest 60sec; 4 sets
B2. Strict Lean Away Pull Ups 31X0; 3-4reps; rest 3mins; 4 sets
C. DB Torso Row – 7-10reps/arm; 3 sets; rest as needed
+
5min Row Easy
5min Airdyne Easy

Metabolic

Row 50 Cals then;

10 KBS SDHP
10 DB Push Press

Row 50 Cals then;

2rds of

10 KBS SDHP
10 DB Push Press
Run 400m or Row 500m

Row 50 Cals then;

3rds of

10 KBS SDHP
10 DB Push Press
Row 50 Cals then;

4 rds of

10 KBS SDHP
10 DB Push Press
Out of Town WOD

10 Burpees
10 Clapping Pushups
Run 400m

Rest 1 min;  4 sets

Tues July 15th

WOD

All Levels
A. Front Squat; Build to a heavy set of 5
B. EMOM x 6mins – 3 Thrusters at approx 60-70% of part A
C. 100m OH Walking Lunges (single arm hold DB) not for time but for position and form
+
4 Sets
AMRAP T2B
30sec Max Cals Airdyne
rest walk as needed
Wrench
A1. Clean Grip RDL @ 4111 x 3 + Clean Pull x 1; 4 sets; rest 60sec
A2. GH Raise; 30X1; 6reps; rest 2mins; 4 sets
+
EMOM x 10
Odd – Power Clean 1.1.1 (@ 72% – 2 breaths between reps)
Even – 6-10 Ring Dips on High Rings (unbroken sets)
+
3 Rounds for Time
3 TGU R
3 TGU L
3 Wall Walks
*choose heavy challenging TGU weight

Out of Town WOD

4 Sets
AMRAP T2B
30sec Max Running Distance
rest walk as needed

Wed July 16th

WOD

All Levels
Row Warm up
-then-
Row 500m For Time
rest 2x the time it takes to complete the row; 3 sets
*score is total time for all 1500m

EMOM x 20mins
1st – 50m Front Rack KB Carry
2nd – 5-10 Ring Push Ups
3rd – 10 Box Jumps Step Down
4th – 1x TGU/arm
Wrench
3 Round for Time @ high effort
15 Ring Push Ups
10 Deadlfits 225/155
15 GHD Sit UPs
15 Cal Airdyne

Rest as Needed

For Time – 90%:
Row 2k
100 Air Squats
200m Farmers Carry (100/70)
150 Double Unders
100 Cal Airdyne

Metabolic

Same as All Levels

Out of Town WOD

EMOM x 20mins
1st – 50m Walking Lunge
2nd – 5-10 Ring Push Ups
3rd – 10 Box Jumps Step Down
4th – 4 Candle Stick to Standing

Thurs July 17th

WOD

All Levels
Run Warm Up then
Run 800m
rest walk 3mins x 3
*score is total time for 2400m (1.5 miles)

+
12min Grinder
3 Man Makers
10 DB Lunges (heavy)
20m Bear Crawl
15/12 cal Airdyne
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

1min Hollow Rocks
1min Jumping Jacks
1min Jog
1min Jump Rope
1min Crawl
1min Plank
x8 sets

Fri July 18th

WOD

All Levels
A. Power Clean; Every 20sec x 16 sets; warm up to a moderate weight and stay the same across all sets
+
3 Sets @ high effort
10 HPC
Row 200m
rest 2-4mins

3 Sets @ high effort
10 Burpees AFAP
Airdyne 20sec Hard
rest 2-4mins

Wrench
A. Clean + Front Squat + Jerk; 5 sets; build; 2 mins rest
B. Every 45sec x 10 sets; Clean and Jerk @ 75% of best C&J
C. Back Squat; 30X1; 2-2-2; rest 2mins
+
For Time
200m Row
30 Wall Balls
7 Muscle Ups
300m Row
20 Wall Balls
5 Muscle Ups
400m Row
10 Wall Balls
3 Muscle UPs

Metabolic

Row or AD for Calories for 2 min then:

10 Power Cleans 135/95

4 sets

Row or AD for Calories for 2 min then:

10 Burpees

10 Wall Balls

4 sets

Sat July 19th

WOD

All Levels
7min @ 85%
Run 100m
10 Wall Balls
20 Double Unders
rest 3mins
7min @ 85%
10 DB Step Ups light
5 Renegade Rows
10 Airdyne Cals
rest 3mins
7min @ 85%
10 Pulls on Rower
8 Push Ups
8 Sit Ups

Wrench
Part 1
3min Max Cals Airdyne

rest 10-15mins

Part 2
for time:
50m Heavy Prowler or Yoke Carry
15 Front Squats (185/125#)
5 rope ascent – 15′
10 Front Squats (185/125#)
3 rope ascent – 15′
5 Front Squats (185/125#)
1 rope ascent – 15’

Sun July 20th

WOD

4 sets:
A1. KB or DB Snatch 5-8 reps L side
Rest 30 sec
A2. KB or DB Snatch 5-8 reps R side
Rest 30 sec
A3. Ring Push-up* @ 21X1 8-12 reps
Rest 60 sec
*Rx elevate feet to same height as hands

B. EMOM x 12
odd: 5 DL medium
5 Burpee Over Bar
even: 30 sec Bike

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About tjsgym

Owner of TJ's Gym
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