TJ’s Gym WOD’s for the week of Nov 3rd

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Tom

**TJ’s RODEO is coming up!!!! We hope you will all come out this Sunday, November 9th, to cheer on your fellow TJ’s athletes as they put their training to the test. It’ll be a day of hard work and lots of laughs at the Civic Center Exhibit Hall, 10 Avenue of the Flags. This is one of the best days of the year, so come and enjoy! No classes next Sunday at any of the gyms.

**JUGGLING FOR JUDE is a finalist for the Sports Feel Good Story of the Year! If she wins, she will donate 100% of her prize money to St. Jude Children’s Research Hospital. PLEASE, PLEASE take a minute (really, that’s all it takes) to go to this link and vote for her story.  THANK YOU!   http://www.sportsfeelgoodstories.com/contest/ 

**TJ’s Holiday Party: Saturday, December 13th 7pm in San Rafael. Be there.

This week’s thoughts:

I have studied successful people my whole life. If you’ve ever heard my intro, at some point I make the comment “I just copy what successful people do.” These are people who are successful at things like dropping 15 pounds and keeping them off, or people who have brought dead baseball franchises back to perennial World Series Champs, or people who have turned suffering businesses into thriving Fortune 500 companies. There are a number of key factors, and I’ll share a few here.

1. Rabbit Hole- In general people want an to be told exactly what to do. “Gimme the plan! Just tell me exactly what the plan is!” But it doesn’t work that way. I could live with you for five years and still not know what makes you tick. I can provide an outline, and now you have to stress test it. If you fall off of the plan there is a good chance you didn’t go down the rabbit hole. You didn’t dork out on the internet about exactly what you’re getting yourself into. You read a single magazine article or you listened to someone’s opinion over coffee, and then you jumped in. It is, therefore, not shocking that you dropped the ball.

2. K.I.S.S.- Keep it simple, Stupid. When you’re in that rabbit hole, you will get bombarded. Conspiracy theories through wives tales. You’ll get it all down there. Listen with your gut. It’s usually right. If it sounds nuts, it’s nuts. Just remember, somebody else’s nuts might be perfect for them, but not for you. Wait, that came out wrong. You know what I mean.

3. The Land of Eskimos and Unicorns- You think you’re perfect. You think you’re on track. You think you are crushing it. Mmmkay. What does the data say? “Oh, I can feel it”, you say. Mmmkay. You are living in Fairytale Land. Without data, you are just shuffling shit around. You are motivated, and you have made changes, and yes, you feel it happening. But what about the days when you don’t feel it happening? What about the down days? What about the bad brain mojo? You’ll be super grateful for that data to show you you’re on track. Test and retest, or you’re living in a land of make-believe where, like Homer Simpson says, “fake stuff like Unicorns and Eskimos live.”

4. This ain’t the Biggest Loser. Or is it?- Yes, you’ve got changes that you want to happen. Whether it’s to lose 10 percent body fat or add 50 pounds to a squat or to “be fitter and happier.” You’ve watched shows like Biggest Loser and you want that shit to happen to you. RIGHT NOW! Ok, I know Bob Harper. We’re not buddies, but I’ve chatted with him a few times. If you want to reach your goal, are you ready to dedicate every minute of your life to that goal for 6-12 months? Then, are you mentally prepared to never, ever go back to that old life? That’s what Bob preaches, and that’s how you win Biggest Loser. Are you there? Or are you just doing this till the first of the year, or your birthday or your vacation, or your wedding? One of the most common questions I get is “What am I going to do once I reach my goal?” Now this usually comes from someone who is 12 days in on a 12-month plan. How about the same thing that got you there? How about this life change becomes a lifestyle? There is nothing wrong with squatting heavy for the rest of your life. There is nothing wrong with meditating everyday for the rest of your life. There is nothing wrong with sleeping eight hours per night till the end.  There is nothing wrong with eating whole foods in moderation for the rest of your life. There is nothing wrong with taking one week or even one month off of that stuff as well. Probably should get back at it at some point though, because it changed your life. Right?

5. Goal, Plan, Coach- Yep. I’m saying it again. Are each well-defined? Oh, only two out of three are? Then you will be 66% successful. Nothing more to say.

6. Lifeguards vs. Swim Coaches- My thoughts based off of a conversation I had with someone recently. I set him up on a nutrition plan where he struggled through the first week and then hit a groove. Lost a bunch of weight, felt awesome and then got hit with walking pneumonia. Didn’t see the person for a couple of weeks. Upon seeing him for the first time, I asked how the plan was going. “Well, first I got sick. Then after getting better I was out for drinks with a Dr. who told me the plan you put me on wasn’t good for me.” I know we all have struggles we wrestle with on a daily basis. Are you all starting to see mine? Out for drinks? With a Dr.? Look, I have many physicians in my life, from family members to very good friends, to members of our community. They are brilliant at what they do, and I would (and do) trust them with the lives of my children, but here is the simple fact. To quote Greg Glassman “Dr’s are Lifeguards, not Swim Coaches.” They will tell you what’s wrong and then give an immediate solution to get you back to where you were, NOT NECESSARILY TO MAKE YOU BETTER THAN YOU WERE. They will save your life and get you right back to where you were right before they saved your life, which brings me to my last point…

7. Quality of Longevity- I know, I just wrote about this last week, but sometimes you need to use the hammer instead of the paintbrush. Here comes Captain Obvious.  There are things I know because it’s the way it is. You should be able to deadlift more than you squat. Sugar causes disease. You should be able to run a mile without stopping. You should carry a certain amount of lean body mass and a certain percentage of body fat to have a better quality of life. The question is “Are you In?” Are you ready to see this project through? If you have kids, I’m assuming you’re in for the long haul. That means ALL THE WAY. If you buy a house, I’m assuming you’re willing to get a new roof or two over the course of owning that house. If you you start a business, I’m assuming that taking care of your customers and employees is a goal for the entire time you own that business. Your quality of longevity is a a commitment ALL THE WAY, till you reach those goals. Then you know what happens? It’s your responsibility to maintain those goals ALL THE WAY. Not six months. Not till your next birthday.  Because, that’s bullshit.

Mon Nov 3

WOD

All Levels
A1. Back Squat 50X0; 4-6reps; rest 60sec; 4 sets
A2. Farmers Carry 50m heavy; rest 60sec; 4 sets
A3. DB Bench Press 21X1; 6-8 reps; rest 60sec x 4 sets
+
Row Sprint 275m @ 100%
rest walk 2-3mins x 4 sets

**Allison’s notes:  After the row sprints do a Double Under Flight Simulator:  5, 10, 15, 20, 25, 30, 35, 30, 25, 20, 15, 10

Wrench
A. Back Squat; 20X1; 1 @ 80%, 1 @ 85%, 1 @ 90% x 2; rest as needed
+
Every 30sec – Clean @ 80% x 12 reps
+
For Time
50 Wall balls
40 T2B
30 KBS 70/53
20 Bupree Box Jumps 24″

Metabolic

A1. Back Squat 50X0; 4-6reps; rest 60sec; 4 sets
A2. DB Bench Press 21X1; 6-8 reps; rest 60sec x 4 sets

AMRAP in 20 min

50 Wall balls
40 T2B
30 KBS 70/53
20 Burpee Box Jumps 24″

Row 400m

Out of Town WOD

Run 400m

50 Squats
40 T2B or Situps
30 Broad Jumps
20 Burpees

Run 400m

Tues Oct 21

WOD

All Levels
A. 3 Push Press + 2 Push Jerk; rest 90sec x 5 sets (build in weight)
+
4 Sets
Run 200m Hard
rest 15sec
12 BB Shoulder to Overhead
rest 15sec
60sec FLR (on rings or floor)
rest 15sec
25sec Airdyne Hard
rest walk 90sec

**Allison’s notes: Do 5 sets, keep all rests to 15 seconds and sub 8 burpees for the FLR

Wrench
A. Split Jerk – build to a moderate single out of the rack
B. 30 Shoulder to Overhead for time 185/125 (taken from floor)
+
Row 30sec @ 100%
rest walk 3mins x 5

Out of Town WOD

4 Sets
Run 200m Hard
rest 15sec
AMRAP Down Dog Pushups
rest 15sec
60sec FLR (on rings or floor)
rest 15sec
25sec MT Climbers hard
rest walk 90sec

Wed Oct 22

WOD

All Levels
3min AMRAP @ 90%
10 Walking Lunges
10 Sit Ups
rest 2mins
3min @ 90%
Row for meters
rest 2mins
3min AMRAP @ 90%
10 Air Squats
5 Push UPs
3 Strict Pull Ups
rest 2mins
3min @ 90%
Burpees
rest 2mins
3min AMRAP @ 90%
6 Box Jumps (or DB step ups)
18 Double Unders
rest 2mins
3min @ 90%
Airdyne for Cals

Wrench
A. Deadlift – build to a tough single for the day
+
12min EMOM
Odd – 5 TnG Moderate DL + 5 HSPU
Even – 10sec AD Hard + 10 Double Unders
+
30sec AD @ 90%
rest walk 30sec
x 15 sets

Strength

A. Front Squats; Build to an tough 5reps
4 sets
B. Bench Press;  3reps; building
90sec rest
4 sets
C.Weighted Pull ups; 2reps; building
2mins rest
3 sets
D. Ring Plank 30-60sec
45-60sec rest

Metabolic

Same as All Levels

Out of Town WOD

3min AMRAP @ 90%
10 Walking Lunges
10 Sit Ups
3min @ 80%
Run for meters
3min AMRAP @ 90%
10 Air Squats
5 Push UPs
3 Strict PUll Ups
3min @ 90%
Burpees
3min AMRAP @ 90%
6 Box Jumps
18 Double Unders
Accumulate 3 min of plank

Thurs Oct 23

WOD

All Levels
A. Deadlift; 32X1; 3,3,3,3,3; rest 2mins
B. 3 Sets not for time
3 Wall Walk
3 TGU/arm – heavier this week
+
3 Sets @ 90-95%%
12 Burpee Box Jump Step Down
Row 500m
rest walk 3mins
*goal is to make each set a little faster than the previous

*Allison’s notes: Do a 4th set at 85% 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 Jumping Jacks
1min Jog
1min Jump Rope
1min Crawl
1min Plank
x8 sets

Fri Oct 24

WOD

All Levels
A. Hang Squat Clean (above knee) + HSC (below knee) + Squat Clean + Front Squat; rest 90sec x 5 sets
+
4 Rounds for Time
15 Thrusters 75/55
15 Pull Ups
Run 300m

Wrench
A. Front Squat – 3,2,1; rest 4mins
+
10-15 Wall Balls
Row 400m @ 90%
rest walk 2mins x 3
+
20-40 Double Unders
Airdyne 90sec @ 90%
rest walk 2mins x 3

Metabolic

4 Rounds for Time
15 Thrusters 75/55
15 Pull Ups
Run 300m

+

20-40 Double Unders
Airdyne 90sec @ 90%
3rds

Sat Oct 25

WOD

All Levels
A. Hang Squat Clean (above knee) + HSC (below knee) + Squat Clean + Front Squat; rest 90sec x 5 sets
+
4 Rounds for Time
15 Thrusters 75/55
15 Pull Ups
Run 300m

Wrench
A. Front Squat – 3,2,1; rest 4mins
+
10-15 Wall Balls
Row 400m @ 90%
rest walk 2mins x 3
+
20-40 Double Unders
Airdyne 90sec @ 90%
rest walk 2mins x 3

Sun Oct 26

WOD

4 sets:
A. Front Squat @ 20X1 2 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 (supinated grip) @ 21X1 AMRAP -1
Rest 30 sec
B2. KB 1-arm Bent Row @ 20X0 6-8 reps
Rest 90 sec

B. 30 sec of work:
8 DB Thruster 45/25
+ AMRAP Pull-up 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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