TJ’s Gym WOD’s for the week of Oct 27th

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Coach Tyler fires up his charges in the TJ’s Juniors class.

IMPORTANT ANNOUNCEMENTS:

**SAVE THE DATE FOR THE TJ’s GYM HOLIDAY PARTY!!!! SATURDAY, DECEMBER 13th at the San Rafael Gym. Details coming soon. This is the BEST party of the season! 

**HELP US UPDATE YOUR WAIVERS! If you joined TJ’s before we started using online waivers, we’d like to get you updated with an electronic waiver ASAP.  Please help us and prevent a barrage of emails, by going here to create a waiver for yourself and any children you have at the gym.  It only takes a minute! Thank you!

**Revival of the TJ’s Discussion Board is ON!  Thanks to Hilah for getting the discussion board on track. This is a great tool to help you stay motivated and connected while you work towards optimal health, wellness, happiness, and general badassery! If you’re not a member and would like to become one, please email allison@tjsgym.com.

**LAST CALL FOR RODEO REGISTRATION!  We will finalize athlete lists Monday, October 27th, so register here if you haven’t already!

How to Increase the Quality of Your Longevity:

Obviously, we care about how we look and perform now, today.  It’s important and makes us happy with our daily lives.  But we’re all looking towards the future, as well.  We don’t want to have pain, or have hanging skin, or be tired all the time as we age.  So what’s the best method to ensure that the quality is as good as the quantity down the road?  The BMI or Body Mass Index is a ratio of body weight to height and one of the factors used by health organizations and insurance companies to calculate your health and therefore how much you pay.  Really high-end science right?  There are a ton of articles and studies debunking the BMI, and I’m including one from NPR, because, for some reason, people think that it’s an unbiased news organization.  So that should help you sleep better tonight.

What more and more “scientists” are discovering (finally), is that the BMR or Basal Metabolic Rate is a much better indicator of the quality of your years to come.  Your BMR is basically how much lean body mass, or muscle, you carry, and, therefore, how many calories you burn at rest.  For years, we all have been told to be concerned with body fat. It’s all about the body fat and body weight.  Too high and it will affect all of your body’s systems and will bring around an early trip to the grave as well as a tremendous amount  of bad mojo coming your way.  I’m not going to argue that, but what about the other side of the coin?  The low body fat/low body weight folks who seem to be suffering from the same types of diseases in the same numbers as those in the high0body fat group–diabetes, heart and lung disease, cholesterol and dementia.  The latest studies are showing that there is one key indicator that separates the healthy from the sick in the long term: a higher BMR.

In the early to mid 90’s, I was fortunate enough to work with a number of clients in an unfortunate situation.  They had HIV and eventually some ended up with AIDS.  These were the years of experimental cocktails, but there always seemed to be a constant: steroids and HGH.  The question was about how to keep those affected with HIV from becoming susceptible to viruses that could kill them–viruses a normal immune system could fight.  The problem was that these folks were weakened by HIV and were told that they needed to become “stronger” to fight off an infection, should they become sick.  All of a sudden, I had clients coming into see me armed with weekly injections pro bodybuilders would kill for.  Here is a scene from the great documentary “Bigger Faster Stronger” about steroids in the US.  This scene addresses steroids and HIV:

Within a few months, you had 5’10 145-pound men putting on 30-40 pounds of lean body mass or muscle.  Their appetites increased, their emotional states improved dramatically, and, most importantly, their ability to fight infection increased.  We now have the ability to see long term effects of steroids, HGH, and testosterone, because many of these HIV patients have lived for decades with these protocols and are happy and healthy with no side effects from the drugs.  My point here isn’t to discuss steroids but to introduce the undeniable data regarding the positive impact of increase in muscle mass as you age.  It’s become fact: the more muscle mass you carry, the higher your BMR, the better quality of life you lead over the long haul.

Let’s look at an example.  Here are a couple of avatar’s that are damned close to reality. Two women want to lose body fat.  Both are 45 years old, both are 5’4″.  One is 145lbs and the other is 185lbs.  The heavier client is obviously overweight by anyone’s definition.  The other is much closer to her goal aesthetically.  At my suggestion, both get their bodyfat, BMR and LBM measured.  The first client, who has been working with us for a few years, has the ability to burn 1550 cals at rest.  The second client comes back with a BMR of 1150 cals at rest.  Even though client two is 40lbs heavier, she has 7-9 fewer lbs of LBM than client 1.  Therefore, she has a much harder time dropping body fat than client 1. The more LBM you carry, the easier it is to burn body fat.  Period.  So, now I need to put client two on a strength program to build LBM, so she can lose the body fat needed to change her health and aesthetic and ALSO to increase the quality of her life long term.

Many of you are wondering where the calorie-burning effects of a conditioning-style workout factor into the body-fat-burning of either client, and I will try to answer it as directly as I can.  Increasing someone’s conditioning to drop body fat doesn’t work for the long term.  Short term?  Get ready for your wedding?  Drop a couple pounds so you feel better when you look at that useless scale?  Knock yourself out.  Not on the well-defined plan, plan.

Anyone who is a member of TJ’s Gym can email Dr. Justin Mager’s office at info@healthincite.com to get their body fat, BMI, and BMR measured through a bio impedence device for $30.  Is it exact?  No, nothing is.  I personally use it every month to make sure my well-defined plan is working, so that I can reach my well-defined goal.  If your well-defined goal is an improving level of fitness, we have empirical data points we can use to test and re-test your efforts.  The same goes for your health and aesthetic.  If you have any questions or fears regarding adding LBM or raising your BMR, I’m always available.

Mon Oct 27th

WOD

All Levels
A1. Back Squat; 30X1; 6,6,4,4 ; rest 60sec
A2. DB Cross Walk 30m (switch arms halfway); rest 60sec x 4sets
A3. Bar Dips; 20X1; 6-8 reps; rest 60sec x 4 sets
+
Row Sprint 250m @ 100%
rest walk 2-3mins x 4 sets

**Allison’s Suggestions for increased conditioning:  Skip the Cross Walk during the Strength.  Move to metcon earlier and do 3-4 sets with 2min rest of:  200m Row, 10 Pullups (jumping or kipping), 10 Sprawls, 10 DB Thrusters, 10 Sprawls, 10 Pullups, 200m Row

Wrench
A. Back Squat; 3 @ 80%, 2 @ 85%, 1 @ 90%, then go for a 10RM; rest as needed
+
“Clean-and-Jerk-Amanda”
9-7-5 For Time
Muscle Up
Squat Clean and Jerk 135/95

Metabolic

“Cindy”

5 Pullups

10 Pushups

15 Squats

AMRAP in 20 minutes

Out of Town WOD

“Cindy”

5 Pullups

10 Pushups

15 Squats

AMRAP in 20 minutes

Tues Oct 28

WOD

All Levels
A. Push Jerk; 3,3,3,3; rest 90-120sec
+
4 Sets
Airdyne 45sec Hard
rest 15sec
10 DB Push Press
rest 15sec
2 Wall Walks
rest 15sec
40 Double Unders
rest walk 90sec

**Allison’s suggestion: Rest 5 minutes after the metcon then run 12 minutes at 90% effort.

Wrench
A. Power Clean and Jerk (TnG – no pause at shoulder); build to a heavy single
B. PC&J Every 20sec @ 82% of part A; 15reps

+
For Time
12-9-6
HPC 115#/75#
Burpee Over Box Jump 20/16″
rest 8mins x 2 sets

Out of Town WOD

6 Sets
Run 45sec Hard
rest 15sec
12 Sprawl no Pushups
rest 15sec
2 Wall Walks
rest 15sec
40 Double Unders
rest walk 60sec

Wed Oct 29

WOD

All Levels
10min AMRAP @ 85%
Run 200m
10 Walking Lunges
6 Burpees
rest 3mins
10min AMRAP @ 85%
Row 200m
10 Alternating DB/KB Snatches
10 Push Ups
rest 3mins
10min AMRAP @ 85%
Airdyne 14/10 Cals
8 T2B
10 DB Step Ups Alternating

Coaches Notes – We will go through a week to week progression of MAP session that will rotate from 10min AMRAPs to 3min AMRAP. The focus should be on pacing and breathing and constant movement.

**Allison’s suggestion: In the second AMRAP, do 5 pushups instead of 10 and add 3o double unders or 45 singles

Wrench
A. Banded Deadlift; build to a heavy 3 reps
+
30min EMOM
1st – 10 Heavy Wall Balls
2nd – 10 Heavy KBS
3rd – 8-10 Ring Push Ups + 20 Double Unders

Strength

Metabolic

Same as All Levels

Out of Town WOD

10min AMRAP @ 85%
Run 200m
10 Walking Lunges
6 Burpees
rest 3mins
10min AMRAP @ 85%
Jump Rope 60 seconds
15 Situps
10 Push Ups
rest 3mins
10min AMRAP @ 85%

30 Mt Climbers 2 is 1
8 T2B
10 Step Ups Alternating

Thurs Oct 30

WOD

All Levels
A. Deadlift; 3111; 5,5,5,5; rest 2mins
B. TGU x 20 Alternating reps; not for time but good position and balance
+
3 Sets @ 95%
20 KBS Unbroken
Row 500m
rest walk 3mins
*goal is to make each set a little faster than the previous

Allison’s Suggestion: Add a set if you can keep the 95% effort

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

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

Fri Oct 31

WOD

All Levels
A. Hang Squat Clean + Squat Clean + Front Squat; rest 90sec x 5 sets
+
4 Rounds for Time
3 Man Makers 45/30
12 Pull Ups
Run 300m
Wrench
A. Hang Clean; build to a tough single
B. Hang Clean x 3reps @ 77% of part A; every 90sec x 3 sets
+
8-15 Unbroken Pull Ups
Airdyne 90sec @ 90%
rest walk 2mins x 4
+
3min Airdyne @ 90% Aerobic Effort

Metabolic

A. Hang Squat Clean + Squat Clean + Front Squat; rest 90sec x 5 sets
+
6 Rounds for Time
3 Man Makers 45/30
12 Pull Ups
Run 300m or Row 3oom

Out of Town WOD

6 Rounds for Time
8 Burpees
12 Pull Ups
Run 300m

Sat Nov 1

WOD

All Levels
A1. HS Hold 30-45sec (advanced can work HSPU for sets of 5-10); rest 60sec x 4
A2. L-Sit Hold x 20-40sec; rest 60sec x 4
+
3 Rounds for Reps
1min – Box Jump Step Down
1min – Anchored Sit Ups
1min – KB SDHP
1min – Double Unders
1min – Airdyne/Row for Cals
3min Rest

Coaches Notes – Treat the A1/A2 as a skills session and give reminders about core positioning and shoulder posture. Then keep it fun and safe for conditioning. Sweat and movement is key.

Allison’s suggestions: If you can’t push yourself super hard for a full minute or work with each movement, rest 1 minute between sets instead of 3. Also, run or row 12 minutes at 90% effort 5 minutes after the metcon

Wrench
A1. Press; 4,3,2,1; rest 90sec
A2. GH Hip Extension; 2011; 10,8, 6,6; rest 90sec
+
12min AMRAP
50 Box Jump Step Down
50 KBS 70/53)
50 Burpee
AMRAP HSPU in remaining time

Sun Nov 2

WOD

4 sets:
A. Front Squat @ 20X1 3 reps EMOM; begin at 65% of 1 RM (or “light-medium”) and add 10# per minute until 3 reps cannot be completed unbroken.*

3 sets:
B1. Strict Chin-up @ 21X1 AMRAP -1
Rest 30 sec
B2. KB 1-arm Bent Row @ 20X0 6-8 reps
Rest 90 sec

B. 30 sec of work:
3 Clusters medium-tough
+ AMRAP T2B before 30 sec is up.
Rest 60 sec x 6 sets

* Athletes with less developed front squats may choose to add 5# per minute to keep the rate of weight increase appropriate to their strength level.

 

 

About tjsgym

Owner of TJ's Gym
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