Happy Birthday ALLISON! and TJ’s Gym WOD’s for the week of Oct 13th

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HAPPY BIRTHDAY, ALLISON!!!

I have been fortunate to be able to celebrate this woman’s birthday with a number of people from different walks of Allison’s over the past few days.  I wanted to share some perspectives on her to help paint a picture for you all that isn’t just gym related.

“What an incredible inspiration you are to your daughters.”

I hear this fairly regularly from folks outside the gym.  Whether it is coaching Lyle’s soccer team (which she’s done for the last 7 years), driving to San Jose or Napa or wherever for Hollis’ soccer games or for both girls’ dance performances, she is known for always going there or being there.  Allison regularly drives other kids or brings other kids home when other parents can’t make the game or trip.  Upon hearing that Hollis’ coach wanted her to practice juggling this summer, Allison thought up the idea of JUGGLING FOR JUDE.  A logo, a website and dare I say, a movement, was created, and it raised over $32,000 this summer for kids with cancer at St. Jude Hospital.  All of that was the easy part.  Allison also got a strong-headed kid to go outside, nearly every single day, and attempt to break her previous record, even on days when that kid wasn’t so psyched to go out there and go for it.  But Allison made it happen.  Sometimes as the drill sergeant, sometimes as the friend, and most times as the mother, teaching her daughter how to keep a commitment. Maybe not tomorrow or the next day, but I guarantee our daughters are going to use everything they are learning from their mother to make the most of their resources throughout their lives.

“You are so inspiring to ME.”

Some of us have been around when Allison is grabbing a workout.  She is all business. Grabs a box, a kettlebell and a pullup bar, and away she goes.  Shortly afterwards, she is grabbing her bag and is running out the door, or is plopping down on the couch with her computer to log the countless hours needed to run TJ’s Gym, LLC and TJ’s Gym Mill Valley, LLC.  These two entities cannot operate without Allison answering requests, organizing events, managing the Human Resources for our employees, updating insurance, securing payroll and whatever else comes up on a minute-to-minute basis.  She easily has the toughest and least acknowledged job in our company, and Marcus and I agree that we couldn’t do this without her.  For those who get a quick glimpse into her daily life, they are shocked at her ability to work a full time job, parent her ass off , take care of herself, if even for a few minutes a day, and still have a have smile for everyone she comes into contact with.  “How do you do it?” is what I hear people saying to her regularly.  I don’t think I have that answer, other than because that’s the way it should be done.

“She is your best coach.”

I hear this on the daily.  Just heard it from three separate people in Mill Valley on Friday. What makes her the best?  I’m not sure, but it has something to do with the nickname I gave her.  The CEO of Reality.  You are not going to get any grey with this woman.  You will get a straight answer from her when you ask a question or are unsure of something.  And it will be the CORRECT ANSWER.  If you don’t agree that this is the right answer, you had better be damn sure about it and be prepared to supply the necessary documentation, data, and resources to prove your theory.  How could she be so sure of herself?  Maybe it’s her background in knowing the human psyche and how we operate.  Maybe it’s her years of performing at the highest levels of sport.  Maybe it’s her resume of doing some of the most uncomfortable shit that humans can endure, just to see if she could do it.  You want to challenge her opinion?  Be my guest, but just remember that she’s probably already done it, seen it, or experienced it.  It’s an impressive resume, and we are lucky to have her coach any of us at anything.

So there you have it.  Sure I’m biased, but I’ve also done a lot of my own learning from this lady.  Essentially, prove me wrong.  If you don’t agree with what I’ve written here, you don’t know her.   She’s a fiercely protective woman of everything and everyone she cares about with astonishing clarity of what is right and what is wrong.  Are we not blessed to have a person of this caliber leading us?  I think we are. And I’m a pretty lucky man to have 45 looking this good by my 45-year-old side.

Please join me in wishing Allison the happiest of birthdays, if you can and enjoy the workout that Marcus and I put together for you and her.

Mon.  Oct 13

WOD

All Levels
“Allison”
30-25-20-15-10
Anchored Sit Up
Double Unders
– then –
3 Rounds
200m Run
12 T2B
12 KBS 53/35
– then –
15-12-9
OHS 75/55
Burpees
Wrench
A. Back Squat; EMOM; 10@50%, 9@ 55%, 8@60%, 7@65%, 6@70%, 5@75%, 4@80%, 3@85%, 2@90%, 1@ 95%
+
For Time
9 HPS (135/85)
21 Wall balls
7 HPS (135/85)
15 Wall Balls
5 HPS (135/85)
9 Wall balls

Tues Oct 14

WOD

All Levels
A1. Close Grip Bench Presss; 2-3reps Heavy; rest 30sec; 3sets
A2. AMRAP Push Ups (ring or floor); rest 2mnis; 3 sets
+
3 Sets @ high effort
Airdyne 20/15 Cals
rest 15sec
Strict Pull Up 8-12
rest 15sec
15 Wall Balls
rest 90sec
+
30sec Row Max Meters, rest 30sec x 3 sets
Wrench
A. Split Jerk Guantlet (begin at 60% and add 5-10# per minute for 12mins) – 1 rep every minute
B. 20 Burpee Bar Muscle Up for Time
+
3 Sets @ 100%
10 TnG Clean and Jerks (increase weight with each set)
35sec AD
rest 4mins

Out of Town WOD

5 Sets @ high effort
Run 200m
rest 15sec
Strict Pull Up 8-12
rest 15sec
15 Burpees
rest 90sec

Wed Oct 15

WOD

All Levels
EMOM x 10mins
Odd – 5 Press
Even – L-Hang 20-30sec Pull Up Bar
+
EMOM x 10mins
Odd – 40m DB Cross Walk (switch arms half way)

Even – 8 Burpee Broad Jumps
+
4 Rounds for Time
4 Alternating TGU
6 Renegade Rows

Wrench
A. Banded Deadlift; 11X1; 3 reps every 60sec x 8sets

30min EMOM
1st – 3-5 Deficit HSPU Unbroken
2nd – 10 KBS + 15 Double Unders
3rd – 7 Burpee Box Jump Overs

Strength

3 sets

A. Front Squats; 30sec Amrap +5-15lbs over last week

3min Rest

4 sets

B. Heavy Single Arm KB/DB Clean & Press   6-8reps/side

30sec rest/ between sides 60sec rest/ between sets

3 sets

C. Db. Ext Rotations  8-12reps 30×1/arm

No rest

3 sets

D. Alt. Grip – Supinated – Amsap

60sec Rest

Metabolic

EMOM x 10mins
Odd – 5 Press
Even – L-Hang 20-30sec Pull Up Bar
+
EMOM x 10mins
Odd – 40m DB Cross Walk (switch arms half way)

Even – 8 Burpee Broad Jumps

+

EMOM x 10mins
Odd – 15 KBS
Even – 20 Hollow Rocks

Thurs Oct 16

WOD

All Levels
A1. KB Front Rack Squat (2 kb); 30X1; 6-8reps; rest 45sec; 3 sets
A2. Pendlay Row; 8reps; rest 45sec; 3 sets
A3. Powell Raise; 6reps/arm; rest 90sec
+
4 Sets @ 97%
6 DB Squat Clean Thrusters
Row 25sec Sprint
rest 3mins
*quickest transitions possible between movements

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

RTW
1min Situps
1min Jog
1min Jump Rope
1min Crawl
1min Plank
x8 sets

Friday Oct 17

WOD

All Levels
A. Every 30sec – 2 HPC; 12 sets (build weight as you want)
B. Good Morning; 4-6reps; 30X1; 3 sets; rest 90sec
+

12 minute Ascending AMRAP
2-4-6-8-10-12-….
DB Snatch (alternating arms)
Hand Release push Up
Sit UP

Wrench
A. Hang Clean + 2 Front Squat + Clean; build to a max in this complex with good form
B1. AMRAP Stirct Pull Up; rest 60sec; 3 sets
B2. Front Rack Walking Lunge; 10-14 steps; rest 90sec; 3 sets
+
Aerobic Efforts
30sec AD @ 90%
30sec AD @ 50%
x18 sets
*attempt to match wattage/rpm from previous weeks

Metabolic

All Levels
A. Every 30sec – 2 HPC; 12 sets (build weight as you want)
B. Good Morning; 4-6reps; 30X1; 3 sets; rest 90sec
+

12 minute Ascending AMRAP.  At 12 minutes Descend from current rep scheme back down to 2 reps but replace movements with Cals on Rower/AD, KBS and Box Jump
2-4-6-8-10-12-….
DB Snatch (alternating arms)
Hand Release push Up
Sit UP

Sat Oct 18

WOD

All Levels
A1. Single Arm Standing DB Press; 10/side; rest 30sec between sides; rest 30sec x 3 sets
A2. Single Leg Shoulder Bridge 60sec-90sec (switch legs every 10sec); rest 90sec; 3 sets

+
Chipper
800m Run
70 Double Unders
60 KBS
50 Air Squats
40 Box Jumps Step Down
30 Burpees
20 Strict Dips
100m Farmers Carry

Coaches Notes – Implement a time cap as you wish and depending on the flow of class and how much time is left to do the chipper. Goal is safety, sweaty, and steady.

Wrench
A. Close Grip Bench Press; 3,2,1,3,2,1; wave load; rest 2mins
B. GH Raise 4-6 reps; rest 2min x3
+
“Nate” – 20min AMRAP
2 Muscle Up
4 HSPU
8 KBS (70/53)

Sun Oct 19

4 sets:
A1. Front Squat @ 32X1 3 reps
Rest 30 sec
A2. Wall Walk 3-5 reps
Rest 30 sec
A3. Renegade Row 8 reps
Rest 2 min

B. 7 sets:
3 Squat Cleans 135/105
5 Burpee Box Jumps 24/20″
Rest 30 sec

About tjsgym

Owner of TJ's Gym
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