TJ’s Gym Workouts for the Week of Jan 12th

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8 Brave souls took on “Luke” this past Saturday at Open Gym in CM.  Who is going to meet “DT” this Saturday?

What is your Individual Design?

This post is based off of  a great article I read this week on a website called Breaking Muscle, Debunking the Myth of Fasted Cardio.  Essentially it describes Bayesian Inference which is the method of using qualified data and personal experience to qualify a hypothesis.  For example:

-I have used fasted cardio to lose fat, and it has worked for me.

-I have read about a lot of people in experiments who have used fasted cardio, and it has worked for them.

-I have prescribed fasted cardio for clients who want to lose fat, and it has worked for them.

Therefore, fasted cardio to lose body fat supports my hypothesis that fasted cardio burns body fat.  Only one problem.  It’s not scientifically proven to be fact.  After extensive scientific testing, it turns out that fasted cardio DOES NOT burn stored body fat.  The reality is that people who perform fasted cardio tend to be tighter with their diet and are consuming fewer calories than they burn on a daily basis, and therefore, they lose body fat. Fewer calories in and more calories burned equals fat loss.  Period.

The reason I’m talking about this is because this hypothesis is presented as fact at some very high level seminars.  Our goal here is to study our community as closely as we can, chuck out the baloney, and give our athletes the best, data-driven plan that we possibly can.  We don’t want to guess, we don’t want to use 25-year-old, unproven theories, and we don’t want to prescribe a program simply because it is flash-in-the-pan popular right now. Did you know that there are gyms in the world that use free programming that larger gyms (like ours) post every week for their own community?  We think it’s critical that we program for our community in a number of different styles that include what we call Individual Design.

1.  The Whiteboard

We have a very large community, and a majority of them are looking for something called GPP.  General Physical Preparedness.  They would like to be better than yesterday, last month, and last year.  They want improve their general physical skills–their pushing, pulling, bending, and squatting–and their overall lifestyle areas (sleep, stress and nutrition).  They put themselves through uncomfortable situations inside and outside of the gym in order to see results.  It’s an awesome road to success and one that has been the foundation of our community.

2.  Personal Training

PT is what I’ve done my entire career.  PT is for the folks who want a more personalized experience and an intimate relationship with a coach who understand their goals. The goals of PT include building confidence, confronting fears, and creating a personalized plan for inside and outside of the gym.  Having that kind of accountability is exactly what certain folks need, and our coaches do a fabulous job with it.

3.  Private Programming or PP

PP is for those individuals who are looking for more.  They have the drive, the determination, and the desire to find out a little more about what they are made of and how hard they can push to reach specific physical goals.  They are willing, ready, and able to show up every day, and all they need is a plan.  This is a growing trend of experienced athletes who know what they want; they just need the programming to get there.  We have coaches who, I like to joke, have a “Beautiful Mind” when it comes to fitness.  They can see the strengths and weakness of an athlete through data produced from testing, and they love to create a well-designed, individualized plan to insure success–from the athlete looking for improved lifestyle to the athlete trying to compete at the CrossFit Games.

Our mission is to help individuals achieve goals by accessing what they need at TJ’s Gyms.  We base our work off of data and testing, and, we are sure this matters and allows us and YOU all to be so successful. Be sure you find and access what you need. If you don’t, we want to hear about it.

Goal.  Coach.  Plan…

Mon Jan 12

WOD

All Levels

A1. Front Squat; 21X1; 2,2,2,2 reps tough; rest 30sec x 4
A2. Back Squat (same bar same weight); 21X1; 3-6reps; rest 30sec x 4
A3. Wtd Push Up 20X1; 6-8reps; rest 3mins x 4

For Time
21 Wall Balls
21 Burpees
15 Wall Balls
15 Burpees
9 Wall balls
9 Burpees

Wrench
A. Squat Clean Thrusters – build to a heavy single
B. Every 30sec x 12 sets; 1 Squat Clean thruster @ 75-80% of part A
+
Every 4mins complete a 2min AMRAP of the Following
12 Thrusters 95lbs
12 Pull Ups
AMRAP Double Unders in remainder of 2mins
*rest until the 4min mark and repeat x 4
3 Rounds Not For Time
10 alternating box elevated pistols
30m single arm farmers carry heavy/side
30sec star plank/side

Out of Town WOD

For Time
21 Jumping Squat
21 Burpees
15 Jumping Squats
15 Burpees
9 Jumping Squats
9 Burpees

Every 2 min 100m Sprint

Tues Jan 13

WOD

All Levels

A. Push Press; hold 3sec in overhead position; 2.2; rest 15sec/rest 2mins
B. DB Cross Walk 40m (switch arms half way); rest 90sec x 3 (longer than last week)
+
EMOM x 18mins
1st – 6-8 DB Burpee Box Step Overs
2nd – 6-10 Kipping Pull Ups (advanced try C2B today)
3rd – Airdyne 30sec @ 85%

Wrench
Notes – OH CP + HSPU Skill + EMOM w/ Shoulder Eduracne/Stability + MAP 3 High Turnover Pacing Practice (bending)
A. PJ TnG x 8reps; rest 90sec x 4sets
B. AMRAP HSPU Unbroken; rest 3mins x 3 sets
+
3min AMRAP @ 90%
5 DL 115/75
5 Push Press 115/75
5 Box Jump Step Down
rest 1min x 2

rest 5mins

3min AMRAP @ 90%
20 Double Unders
10 No Push Up Burpees
5 KB Snatch/arm 53/35
rest 1min x 2

101

Strength:
Barbell Hip Bridge 3×15
single arm dumbbell press 3×8 both sides
bench row 3×8 both sides
plank hold 30 sec – 1 minute then  side plank hold 20 sec both sides
Workout:
2-3 rounds of 30 seconds each…
Russian KB swing
sit ups
ring rows
Airdyne/Row/Jump rope
Cool down/ mobility
2 minutes each
foam roller
pigeon pose
shoulder distraction

 

Out of Town WOD

EMOM x 18mins
1st – 6-8  Burpee Box Step Overs
2nd – 6-10 Kipping Pull Ups (advanced try C2B today)
3rd – 30 Sec Sprint MT climbers

Wed Jan 14

WOD

All Levels
A. Clean Deadlift (5151 tempo) + Power Clean + Hang Squat Clean; 10-12mins to build to a tough but technically perfect complex

3 Sets @ 95%
30sec – AMRAP HPC (95/65)
30sec – AMRAP Burpee Over Barbell
30sec – Row Sprint
rest walk 4-5mins

rest as needed

3 Sets @ 97%
Airdyne 25sec
rest walk 3mins

Wrench
A. Hang Squat Clean TnG; 30sec AMRAP @ 115/75; rest 2:30 x 3 sets (speed of turnover is Goal)
B1. CGBP w/ Chains or Bands; 5,5,5; rest 60sec (tough sets)
B2. Hip Extension GHD; 30X0; 6-8reps x3; rest 2mins

rest as needed

Row 500m (Original pace -5sec)
rest walk 2:30 x 8 sets
*rest 4mins after set 5

Strength

14min Emom
1st: Deadlift; Build to a max from an empty bar.
2nd: Bench Press; 4-6reps 30×1 Mod/Fast

3 sets
B. Stiff Leg Deadlift/Bent Over Row Complex; 5rep
2mins rest

5-4-3-2-1
KB/DB Squat Clean Thruster – 50/35
Burpee Box Jump Over – 30/24

Out of Town WOD

6 Sets @ 95%
30sec – AMRAP Pushups
30sec – AMRAP Burpee
30sec – AMRAP Situps
rest walk 1 min

 

Thurs Jan 15

WOD

All Levels
A1. Reverse Lunge (front rack) 20X1; 5reps/leg; rest 30sec between legs; rest 60sec before x 4
A2. Pronated Wide Grip Pull Up; 2-4reps; rest 90sec x 4
+
4 Sets @ High Effort
3 Front Squats (from rack) tough
3 Wall Walks
30 Double Unders
Run 300m
rest walk 2mins

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

101

Out of Town WOD

1min Mt Climbers
1min JUmping Jacks
1min Jog
1min Jump Rope
1min Crawl
1min Plank
x8 sets

Fri Jan 16

WOD

All Levels
A1. Snatch Grip Deadlift; 3121; 3-5reps; rest 90sec x 4
A2. Close Grip Bench Press; 20X0; 8-10reps; rest 90sec x 4

3 Rounds for Time
15 KBS (70/53)
15 Burpees

rest 5mins

For Time
20 Renegade Rows (40/25)
Row 500m

Wrench

A. Snatch Pull + Hang Snatch (below knee) + Full Snatch; rest 2mins x 4 sets
B. Snatch Balance + OHS (22X1); build to a tough complex with good form
+
For Time
5-4-3-2-1
Squat Clean 205/145
Deficit HSPU 3-6″

rest as needed

Row 350m @ 97%
rest walk full recovery x 2

Out of Town WOD

3 Rounds for Time
25m Bear Crawl
15 Burpees

rest 5mins

For Time
20 Sprawl to Broad Jump
Run 400m

Sat Jan 17

WOD

All Levels
EMOM x 15mins
1st – 8-12 Strict T2B
2nd – 50m Overhead Carry (DBs, Plate, or Barbell)
3rd – 30-40sec Ring Plank

+

3min AMRAP @ 90%
7 No push Up Burpees
7 KB SDHP
7 Air Squats
rest 1min x 2

rest 5mins

3min AMRAP @ 90%
5 Push Press 115/75
5 HPC 115/75
10 Box Jump Step Down
rest 1min x 2
Wrench
Notes – Hip Speed UB Push Vert + UB Muscle Endurance Push/Pull + AMRAP High Turnover
A. Power Clean and Jerk; build to a tough single in 12mins
+
16min AMRAP
100/75 Cal Airdyne
80 Double Unders
60 KBS 70/53
40 S2O 115/75
AMRAP Muscle Ups or C2B in Time Remaining

Benchmark Saturday

DT

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

DT-th.jpg

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Sun Jan 18

WOD

A1. Clean Deadlift @ 2111 2-3 reps x 5 sets
A2. Box Jump 3-5 reps; build up in height over 5 sets

B. Weighted Plank (hands) x 5 sets; place plate on hips; build weight for 30 sec holds.

C. EMOM x 15
1st: 20 sec AMRAP T2B
2nd: 5 TnG Squat Clean
3rd: 30 sec Burpee over Bar

 

 

About tjsgym

Owner of TJ's Gym
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