TJ’s Gym WOD’s for the Week of Sept 22nd


RODEO2014LOGO

 

*Registration for the TJ’s Gym Event of the Year is Now Live!  You need to register by September 30th, so why not do it now?  You should have received an email this evening telling you all about the Rodeo, so let us know if you didn’t receive it.

TO REGISTER AS AN INDIVIDUAL GO HERE.

TO REGISTER AS A PARTNER/TEAM GO HERE.

*Congratulations to Hollis of JUGGLING FOR JUDE for being featured on the A Mighty Girl Facebook Page today, in recognition of her summer fundraising effort. She’s now passed the $32,000 mark for St. Jude Children’s Hospital, and there’s still time to donate! Thanks for all of your support throughout this fundraiser!

“Cognitive Dissonance”

In order to best assess someone, we use a series of filters to help rank their strengths and weakness.

General Physical Skills:  Speed, Strength, Agility, Accuracy, Balance, Coordination, Stamina,  Flexibility, Power, and Cardiovascular Endurance.

Human Movement Abilities:  Bend, Squat, Push, Pull:

Capacity: 0-10 sec of max effort, 0-30, 60, 90, 120 etc up to 3 min.

Mobility:  Ankle Flexion, Overhead reach and hang, Hips, Posterior Chain etc.

Lifestyle:  Stress, Sleep, Nutrition

The last one that I talk about with people is Cognitive Dissonance.  This is the mental stress or discomfort experienced by an individual who holds two or more contradictory beliefs, ideas, or values at the same time, or is confronted by new information that conflicts with existing beliefs, ideas, or values.  We use our experience and empirical data to state the facts.  From here, the person needs to accept and process the information that is given to him/her.  This can be an interesting experiment to watch.  You will get the nodding of the head in agreement with the crossed arms, or the blank stare with the half smile.  I can tell right away when someone isn’t buying it.  “My mother was always overweight and she lived to be 90,” when the fact is that their bodyfat is too high.  “I’d be able to do more pushups if I hadn’t gone out drinking last night,” when the reality is that their core strength is well below average.   Whatever the excuse, it’s always fascinating to watch someone suffer CD.  

The next step is the coaching.  Either way, the message needs to be accepted.  Sometimes it’s by the drill sergeant, or the cheerleader, or the therapist.  Sometimes, most times, it’s the friend.  Coaching someone into reality is a skill that takes thousands of hours to cultivate.  Mostly, this is because people hide their CD really well.  Twenty years ago, while I was struggling while reading someone’s nutrition journal, Allison asked me what was wrong.  “I keep looking at her nutrition journal, and it’s all perfect, yet she’s not losing any weight!” I was exasperated.  Allison had two words for me.  “She’s lying.”

Aha!

In retrospect, that seems obvious.  But I was a trusting soul, and I wanted to believe that people always told the truth about something as benign as what they ate in any given day.  After all, I was there to help.  Allison’s statement completely opened my eyes.  Never again would I move forward with a well-defined plan based off of well-defined goals if I had even an inkling of CD going on with a client.

All of this boils down to baselines.  How much power, how strong, how fast, how many hours, how many calories, etc.  Take the next step.  Stop standing still.  All you have to do is say, “Do you have a couple minutes?”  We always will.

Here are the workouts from last year’s Rodeo. I’ve been asked by many of you to see the workouts, so you can choose which level to register for this year. Do me a favor. Register. Whatever division, you’ll have a blast. Make it happen!

Wod 1: Snatch/Pullup

Power Snatch AMRAP per minute alternating with AMRAP of the following per minute (total of 12 minutes with #of reps for each):

Minute 1: Snatches

Minute 2:  Bodyweight Pullups

Minute 3: Snatches

Minute 4: 5/15 # DB weighted pullups

Minute 5: Snatches

Minute 6:  10/20# weighted pullups

Minute 7: Snatches

Minute 8:  15/30# weighted pullups

Minute 9: Snatches

Minute 10:  20/35# weighted pullups

Minute 11:  Snatches

Minute 12:  Chest to bar pullups

Snatch weights

Rx 75/115#

Scaled 1  45/75#

Scaled 2 Women 25#

Pullups Scaled 1 men

1.    Pullups

2.    Pullups

3.    Pullups   

4.    Pullups   

5.    Chest to bar pullups  (or pullups for ½ points)

6.    Chest to bar pullups   (or pullups for ½ points)

EACH MINUTE HAS TO BE THE SAME KIND OF PULLUP, MEANING ONCE YOU START AT unassisted pullups, you can’t go to jumping in that same minute.

Pullups Scaled 1 women:

Either jumping pullups the whole time OR can choose to do a combo of unassisted (1 point each) and jumping (1/4 point each).  EACH MINUTE HAS TO BE THE SAME KIND OF PULLUP, MEANING ONCE YOU START AT unassisted pullups, you can’t go to jumping in that same minute.

Pull-up scoring is .25 for jumping, 1.0 for regular, and 2.0 for chest to bar

Pullups Scaled 2 Women

Jumping only

Wod 2  3RM

3-rep-max touch-and-go squat cleans in 4 min

You can make as many attempts as you want in the 4 minutes.  The only place you cannot rest the barbell is on the ground—it must touch and go.

 Then Immediately  into WOD 3 (DB Thruster/Burpee)

Death by DB thruster: 35/50# Rx, 25/40# Sc 1, 15# Scaled 2 Women

You need to finish the number of reps at each minute until you cannot complete the reps in that minute.

Min 1  6 reps

Min 2  7 reps
Min 3  8 reps

Min 4 9 reps
Min 5 10 reps

Min 6 11 reps

Min 7 12 reps

Min 8 13 reps

After the last minute you fail, you immediately do 2 minutes of AMRAP burpees.

Score:  Highest thruster reps you finished (the number of thrusters you got in your last minute of work) plus Burpee tie-break (each burpee is worth .01 points so if you get 40 burpees, that is .4 points.  If you get 25 burpees, that is .25 points.    This way, you can never get enough burpees to have it push you up to the next highest thruster score.

Wod 4 MYSTERY WOD

Row 750

Run lap

Row 500

Run shorter lap

Wod 5  6 min AMRAP

10 Weighted sit ups (medball touches behind head and in front of body)—Rx 14/12, Sc 1 12#,/8#   Sc 2 no weight

10 KettleBell swings  70/53, 53/35, 26

25 Double unders  (50 singles for scaled 2 women)

 

Monday, Sept. 22

WOD

All Levels
A1. Top Down RDL; 3111; 4-6reps; rest 60sec x 3sets
A2. Barbell Glute Bridge; 21X0; 6-8reps; rest 60sec x 3sets
A3. 2-Arm KB Waiter’s Carry; 30m; rest 90sec; 3sets
+
4 Sets @ 97%
15 Heavy Russian Swings
200m Run
rest walk 3mins
*Sub Row 200, Airdyne 30sec
*3min is complete rest for these sets only if the effort is sufficientyly high (97%)

Coaches Videos –
BB Glute Bridge


Double Waiters Walk

Wrench

A. 1 1/4 Back Squat 2 reps every 60sec x 8; use 60% of 1RM
B. 2 Hang Snatch + OHS; rest 90sec; 5 sets (build with each set)
C. For Time – 50/40 TTB (6min Time Cap)
+
4 Sets Hard
5 DL TnG Tough (add weigth per set)
6 Box Jump 24”
18sec AD @ 97%
rest 3-4mins

Metabolic

A1. Top Down RDL; 3111; 4-6reps; rest 60sec x 3sets
A2. Barbell Glute Bridge; 21X0; 6-8reps; rest 60sec x 3sets
A3. 2-Arm KB Waiter’s Carry; 30m; rest 90sec; 3sets
+
4 Sets @ 97%
15 Heavy Russian Swings
200m Run
rest walk 1mins

15 Burpees
200m Row
rest walk 1mins

15 DB Power Cleans
200m Run
rest walk 1mins

Out of Town WOD

4 Sets @ 97%
15 Situps
200m Run
rest walk 1mins

15 Burpees
200m Row
rest walk 1mins

30 Double Unders
200m Run
rest walk 1mins

 

Tues Sept 23

WOD

All Levels
A1. Close Grip Bench Press; 20X1; 6,5,4,3; rest 90sec
A2. DB/KB Single Arm Torso Row; 6reps/arm; rest 90sec
+
3 Sets @ high effort
Row 20/15 Cals
rest 15sec
AMRAP Ring Dips (bar dips, assisted dips not more than 15 reps)
rest 15sec
15 Burpees
rest 90sec
+
For Time – Row 500m

Coaches Videos –
Torso Row – note the twist of the torso and high elbow – https://www.youtube.com/watch?v=mMaYUikPoH0

Wrench

A. Jerk Dip Squat + Split jerk 2.1 (rest 10sec); rest 90sec; 4 sets
B1. Push Press 3,3,3,3; rest 30sec
B2. Wall walk 5,5,5,5; rest 3min
+
3 Sets @ 85% Aerobic Effort
Row 300
12 kbs 70/53
10 burpees
30 Double Uners
rest walk 3mins

Out of Town WOD

6 Sets @ 85% Aerobic Effort
Row 300 or Run 300
12 Situps
10 burpees
30 Double Uners
rest walk 3mins

 

Wed Sept 24

WOD

All Levels
EMOM x 10mins
Odd – 5 Push Press (add per set)
Even – 2 Wall Walks

4 Sets @ 85%
Airdyne 20/15 Cals
15 Box Jumps Step Down
30m Bear Crawl
30m Farmers Carry (heavy as you can)
Run 100m
rest walk 2:30

 

Wrench
A. Deadlift; build to heavy set of 5 with 11X0 tempo (must pause at the floor and reset for each rep)
+
EMOM Test – complete the following work every minute until you cannot continue
5 Deadlift 135/85
5 Power Clean 135/85
5 S2O 135/85
*test terminates at 15mins if you get this far (elite weights are 165/110)
+
Row 2k easy cool down

Strength

A. Back Squat; Work up to a 3rep, Max rest as needed

3 sets

B1. Bar Dips 8-12reps

45sec rest

B2. Amrap HSPU/Push Press

90sec rest

3 sets

C1. Heavy/Unbroken 100m F.C.

45sec rest

C2. Amrap Chin Ups

90sec rest

*Do not go to failure on B1. & C1.

Metabolic

7 Sets @ 85%
Airdyne 20/15 Cals
15 Box Jumps Step Down
30m Bear Crawl
30m Farmers Carry (heavy as you can)
Run 100m
rest walk 1 min

Out of Town WOD

4 Sets @ 85%
Airdyne 20/15 Cals or other machine
15 Box Jumps Step Down
30m Bear Crawl
3 Wall Walks
Run 100m
rest walk 2:30

Thurs Sept 25

WOD

All Levels
A1. Front Squat; 20X1; 3reps; rest 60sec; 4 sets
A2. Strict Pull UP; AMRAP; rest 120sec; 4 sets
+

4 Sets @ 97%
5 Thrusters (increase weight per set)
5 Burpees AFAP
15sec Airdyne Sprint
rest 3mins

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

6 Sets @ 97%
20 Squats
5 Burpees AFAP
35 Double Unders
rest 3mins

 

Fri Sept 26

WOD

All Levels
A. Power Clean – Build up to a safe 1RM
B. Single Leg RDL; 4-6reps; 30X1; 3 sets; rest as needed between legs
+

12 minute Ascending AMRAP
3, 6, 9, 12, 15, 18, 21….
KBS (lighter)
Anchored Sit Up
*50 single unders between rounds

Wrench
A. Clean Pull + Hang Clean; 2.2; 4 sets; rest 15sec/rest 2mins
B1. KB Front Rack step up 6 rep/leg; rest 90sec x3
B2. Strict pull up AMRAP; rest 2min x3
C. Single Arm Farmers Carry; 15m Heavy as possible (load up farmers handles); 4 sets/arm (increase load from last week)
+
Aerobic Efforts
30sec AD @ 90%
30sec AD @ 50%
x 12

Metabolic

All Levels
A. Power Clean – Build up to a safe 1RM
B. Single Leg RDL; 4-6reps; 30X1; 3 sets; rest as needed between legs
+

Ascending and Descending Reps
3, 6, 9, 12, 15, 18, 21 Ascending
KBS (lighter)
Anchored Sit Up
*50 single unders between rounds

21,18,15,,12,9,6,3 reps Descending
DB Push Press
Walking Lunge Steps
*20 Cals AD after each set

 

Out of Town WOD

Ascending and Descending Reps
3, 6, 9, 12, 15, 18, 21 Ascending
Sprawls
Anchored Sit Up
*50 single unders between rounds

21,18,15,,12,9,6,3 reps Descending
Jumping Jacks
Walking Lunge Steps
*20 Cals AD after each set

Sat Sept 27

WOD

All Levels
A1. Half Kneeling Single Arm DB Press; 21X1; 6-8/arm; rest 30sec between arms; rest 30sec x 4 sets
A2. Side Bridge 30-45sec/side; rest 60sec x 4 sets
+
Partner Workout (must alternate movements every round)
8 Rounds for Time
200m Run Together
7 DB Thrusters
7 Pull Ups
5 Burpee Box Jump Step Down
7 Wall balls
7 HR Push Ups
*Both partners run together every round, when you return you must start a the opposite person on KBS as the last round and alternate from there on out

Coaches Videos –
Half Kneeling Single Arm DB Press – https://www.youtube.com/watch?v=7oeFpnRCJkY (our tempo is different than the video)

Wrench
A1. Snatch Grip RDL@ 32X1 3-5 reps; rest 30sec x4
A2. GH Raise 5-7 reps; rest 2min x4
B.Close grip bench press; Build quickly to a toiugh set of 5
+
25min AMRAP
5k Row
AMRAP Burpees in remaining time
*two seperate scores. record 5k time and number of burpees complete
*standard is jump with no clap

 

Sun Sept 28

WOD

A. Run 400m, Rest 1 min x 4 sets.

4 sets:
B1. Strict Lean-Away Chin-up 4-8 reps
Rest 30 sec
B2. Wall Walk 2-4 reps
Rest 30 sec
B3. AMRAP Ring Push-ups (-2)
Rest 2 min

C. 5 sets:
8 Renegade Rows 45/25
200 m Row Sprint
Rest 60 sec

About tjsgym

Owner of TJ's Gym
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