TJ’s Gym workouts for the week of Nov 10th

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Shot of most of the Rodeo podium.

I know, I know.  Where have the damn workouts been?!  No excuses.  Maybe one.  The best damn Rodeo I’ve ever been to!  I want to thank all the athletes for putting on a show of effort that rivals the CrossFit Games.  You all put your hearts and souls into the day, and I couldn’t be more proud of all of you.  A huge thank you to our staff and volunteers who created incredible, positive energy inside and outside of the Civic Center.  This was truly a day of great stuff, across divisions, across genders, across “home gyms.”  So much awesomeness in one place and a whole lot of love, too.  (Allison just added that sentence). There are so many people to thank that I’m sure I’ll mess things up and forget someone if I try to thank everyone. Suffice it to say that Big Blue came out in fine form on Saturday and Sunday, and then it was me and some hired hands doing our thing into the wee hours on Sunday. I love this RODEO!!!!!!!!!   I will, though, highlight the efforts of Joe Ball, Evan Massey, Justin Melo, and Tyler Anderson.  These guys stepped up big time!  You all saw the work of everyone else at the Rodeo–we say it all the time, but it’s worth repeating: these events don’t run as smoothly and well as they do without a whole bunch of motivated and amazing people stepping up to the plate. We thank you all! Can’t wait to see everyone next year at the Rodeo, and next up is the…

Thanksgiving Day Workout!  Thanksgiving Morning  9am at the Redwood High Track.  Everyone is invited, and next, next up is the….

TJ’s HOLIDAY PARTY!!!! Saturday, December 13th 7 pm at the San Rafael Gym. Be Ready!

Wed Nov 12

WOD

All Levels
10min AMRAP @ 85%
Run 200m
10 DB Walking Lunges
5 DB Burpees
rest 3mins
10min AMRAP @ 85%
Row 250m
12 KBS 53/35
6 Inverted Push Ups (down dog, box HSPU, strict HSPU, etc)
rest 3mins
10min AMRAP @ 85%
Airdyne 16/12 Cals
8 Pull Ups
8 Box Jumps Step Down

Wrench
A. OHS Skill Practice – work @ 33X1 tempo and build to a moderate 3 reps
+
5 Sets @ 100%
Power Clean x 5 reps TnG (add weight per set)
5 Burpees AFAP
12sec AD Sprint
rest walk 3-4mins

Strength

Strength
A. Front Squats; Build to a tough 3reps
4 sets
B. Push Press;  heavy 2 building
90sec rest
4 sets
C.Weighted Pull ups; 1.1 (15sec rest between singles) building
2mins rest
3 sets
D. Dip support 20-40sec

Metabolic

Same as ALL

Out of Town WOD

Thurs Nov 13

WOD

All Levels
A. Deadflit; 3020 (continous motion yet controlled and slow); 6,5,4,3,2; rest as needed
B. 25 TGU for Time – 53/35
+
3 Sets @ 90-95%%
4 Man Makers
Row 500m
rest walk 3mins
*goal is to make each set a little faster than the previous

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 Nov 14

WOD

All Levels
A. Hang Clean + Front Squat + Clean; rest 60sec x 8 sets (add weight with each set)
+
3 Rounds for Time
Run 300m
15 T2B
Airdyne 15 Cals
15 KBS

Wrench
A. Squat Clean – build to a 1RM
B. Front Squat – build to a 1RM
*take ratio of Squat Clean/Front Squat
+
25 Squat Cleans for time @ 77% of part A

Metabolic

3 Rounds for Time
Run 300m
15 T2B
Airdyne 15 Cals
15 KBS

3 Rounds for Time

Row 300m
15 Pullups
Airdyne 15 Cals
10 Burpees

Out of Town WOD

Sat Nov 15

All Levels
A1. Inverted Strict Push Up Variation; 30X0; 6-8reps; rest as needed x 4 sets
A2. Front Bridge (plank on elvows) x 60+ seconds (weighted with DB on back for added challenge); rest as needed x 4
B. Skill Work on Free standing handstands or wall handstands during transition time from A to metcon
+
3 Rounds for Reps
1min – Wall Ball
1min – KB SDHP (70/53)
1min – Box Jump 20″
1min – Push Press (75/55)
1min – Row
3min Rest

Wrench
A. Press – build to a 1RM
B. Weighted Pull Up – strict pronated with hands shoulder width apart
+
For Time
50 HSPU

rest as needed

For Time
50 C2B

Sun Nov 16

WOD

4 sets:
A. Front Squat @ 20X1 1 rep EMOM; begin at 75% of 1 RM (or “medium”) and add 10# per minute until 1 rep cannot be completed.*

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

B. 30 sec of work:
6 Front Squats 155 / 115
+ AMRAP Burpees 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.

 

 

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About tjsgym

Owner of TJ's Gym
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