TJ’s Gym Workouts for the Week of January 5, 2015

IMG_2626

 

 

 

 

 

 

 

 

Unfortunately, long-time TJ’s superstar, Christine Sodaro, has moved to the East Bay.  She will be missed around here, but we hope she will pop in whenever she’d like.  We like to call people like Sodaro a TJ’s Gymer for life!

*Happy New Year, Everyone! We are looking forward to helping you get back on track for optimal health and wellness now that the madness of the holidays are behind us! (See below for more on this topic).

**New Idea!**

At Open Gym in Corte Madera on Saturdays from 9-11am, we will be offering a suggested “Benchmark” workout.  A benchmark workout is typically a monster of a workout that takes up a lot of time and effort, but it’s also a pretty fun workout to do with other people who want to see what they’re made of. We will be searching CrossFit, CrossFit Hero Workouts, SealFit, Mountain Athlete, and a whole slew of other sources. Show up in Corte Madera on Saturdays if you’re up for this kind of challenge with a group!  FYI, you can’t sub these benchmark workouts into regular classes.  They are meant for the special Saturday Open Gym in Corte Madera.  We will be posting these workouts on the workout schedule every Sunday night and on the whiteboard in the CM gym.

*Kids and Teen classes are up and running again tomorrow.  We’ve added a few times and age groups to the schedule. Find out all about how to keep your offspring fit and out of your hair by going here (for teens)  and here (for kids).

Buy In

It’s so easy to fall into the trap of starting anew now that the New Year is upon us.  Year after year we tell ourselves that starting ….NOW, we will start that project, build that thing, take better care of ourselves, etc, etc, etc.  Here is my opinion.

Great!

My opinion is that you should buy in to the whole New Years thing of setting goals. It can be motivating, exciting, and put you in the right head space.  What I’d like you to change is how you do it.  Here is what we’ve learned from the last six months of reading this blog:

1.  You need a well-defined plan, well-defined goals. and coach with a well-defined role.

2.  You need to write these goals down, and then show them to people you trust to stress test them.

3.  You need to be retested regularly to see if you’re on the right path to achieve these goals.

You will be seeing and talking to folks around the gym who have reached out to us and are already headed down the right path for them.  Remember, the door is always open.

Mon Jan 5

WOD

All Levels

A1. Front Squat; 30X1; 2-3reps tough; rest 30sec x 4
A2. Back Squat (same bar same weight); 30X1; AMRAP; rest 30sec x 4
A3. Wtd Push Up; 6-10reps; rest 3mins x 4

For Time
15 Thrusters 95#/65#
21 Burpee Over Barbell
15 Hang Squat Cleans 95/65
15 Burpee Over Barbell
15 Front Squat 95/65
9 Burpee Over Barbell

Wrench
A. Front Squat; build to a tough single for the day
B. Front Squat @ 85%; AMRAP @ 30X0 strict tempo; 1 Set
+
For Time
21-18-15-12
OHS 95/65
Pull Up

rest as needed

3 Rounds Not For Time
10 light weight good mornings
50m Farmers Carry 70/53
30sec Star plank/side

Out of Town WOD

For Time
15 Squats
21 Burpees
15 Squats
15 Burpees
15 Squats
9 Burpees

*Every 2 minutes run 150m.  Start with 150m run

Tues Jan 6

WOD

All Levels

A. Push Press; hold 3sec in overhead position; 5,4,3,2,1; rest 2-3mins
B. DB Cross Walk 30m (switch arms half way); rest 90sec x 3

EMOM x 18mins
1st – 10-12 DB Push Press (1sec hold overhead on each rep)
2nd – 8-12 Kipping Pull Ups
3rd – 30sec Row @ 85%

Wrench

A. PJ TnG x 5reps; rest 2mins x 4 sets
B. 5min AMRAP HSPU
+
3min AMRAP @ 90%
5 DL 135/95
5 Push Ups Hand Release
5 Box Jump Step Down
rest 1min x 2

rest 5mins

3min AMRAP @ 90%
15 Double Unders
5 Buprees
5 KBS 7053
rest 1min x 2

Out of Town WOD

5min AMRAP @ 90%
15 Double Unders
5 Push Ups Hand Release
5 Box Jump Step Down
rest 1min x 3

rest 1mins

5min AMRAP @ 90%
15 Double Unders
5 Buprees
5 Downdog or HSPU
rest 1min x 3

 

Wed Jan 7

WOD

All Levels
A. Pause Clean Deadlift (hold 3sec at knees) + Hang Power Clean + Hang Squat Clean; 10-12mins to build to a tough but technically perfect complex

3 Sets @ 95%
30sec – AMRAP KBS (53/35)
30sec – AMRAP Burpee
30sec – Aridyne Sprint
rest walk 4-5mins

rest as needed

3 Sets @ 97%
Row 150m for Time
rest walk 3mins

Wrench

A. Squat Clean TnG; 45sec AMRAP @ 135/95; rest 3mins x 3 sets
B1. CGBP w/ Chains; 6,6,6; rest 2mins (tough sets)
C. Hip Extension GHD; 35 reps (30/20 DB)

rest as needed

Row 500m (Original pace -4sec)
rest walk 2:30 x 7 sets
*straight through

Strength

16min Emom
1st: deadlift 1-8min x2, 8-16min x1; building to a tough single
2nd: maintain push up reps from last week.
4 sets
B1. BB Bent Over Row; 5rep (heavy)
90sec
B2. DB Box Jumps 3-5reps (lower box height/increase weight)
 2mins
9-6-3
(Heavy) KB/DB single arm snatch alt. 2=1
Unanchored Weighted sit ups (tough)

Out of Town WOD

7 Sets @ 95%
30sec – AMRAP Situps
30sec – AMRAP Burpee
30sec – Sprint
rest walk 2mins

Thurs Jan 8

WOD

All Levels
A1. Reverse Lunge (front rack) 20X1; 6reps/leg; rest 30sec between legs; rest 60sec before A2 x 4
A2. Supinated Grip Pull Up; 20X1 (hold chin over bar – wtd if possible); 3-5reps; rest 90sec x 4
+
4 Sets @ High Effort
3 Back Squats (from rack) @ 75-80% tough
12/9 Cals Airdyne
6 DB Burpee Step Overs (20/16″ box)
200m Run
rest walk 2-3mins

Wrench –
MAKE UP DAY
-or-
Active Recovery Work
1min AD
1min Row
1min Jog
1min Jump Rope
1min Crawl
1min Plank
x8 sets

Out of Town WOD

Same as Wrench

Fri Jan 9

WOD

All Levels

A1. Snatch Grip RDL; 3111; 4-6reps; rest 90sec x 4
A2. Semi Supinated DB Bench Press; 20X1; 6-8reps; rest 90sec x 4

3 Rounds for Time
20 KBS (53/35)
20 Push Ups

rest 5mins

For Time
Run 400m
25 No Push Up Burpees (Sprawls)

Wrench
Notes – Knee Flexion Speed + OHS Skill + TnG Oly/HSPU SKill+ 3x Lactic Power Row Repeats
A. Squat Snatch; 1.1.1.1; rest 10sec/rest 2mins x 4 sets
B. Snatch Balance; 1,1,1,1; rest 2mins
+
For Time
15-12-9
Squat Clean 165/115
HSPU

rest as needed

Row 300m @ 97%
rest walk full recovery x 2

Out of Town WOD

3 Rounds for Time
20 Walking Lunge Steps
20 Push Ups

rest 5mins

For Time
Run 400m
25 No Push Up Burpees (Sprawls)

Sat Jan 10

WOD

All Levels

EMOM x 15mins
1st – 5 reps single arm KB Row Heavy (knee supported on bench)
2nd – 30m Heavy Farmers Carry
3rd – 20sec Start Plank/side

+

3min AMRAP @ 90%
5 Pull Ups (sub jumping chest to bar pull ups)
7 KB SDHP
10 BJ Step Down
rest 1min x 2

rest 5mins

3min AMRAP @ 90%
5 HPC 115/75
7 Sit Ups
10 Air Squats
rest 1min x 2

Wrench

A. Split Jerk Gauntlet – start at 155/105 (build by 5-10lbs every minute until you reach a max)
+
14min AMRAP
60 Cal Row
50 TTB
40 Wall Balls 20 to 10′, 14 to 9′
30 Cleans 135/95 (power is OK)
20 Muscle Ups

Benchmark

Luke

For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

Sun Jan 11

WOD

A1. Clean Deadlift @ 2111 3-4 reps x 5 sets
A2. Box Jump 3-5 reps; build up in height over 5 sets

B. L-Sit 5 sets x AMSAP, rest as needed between sets

C. EMOM x 15
1st: 30 sec abmat sit-up
2nd: 8 TnG Power Clean
3rd: 30 sec Box Jumps 24/20″

 

 

About tjsgym

Owner of TJ's Gym
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s