TJ’s Gym Workouts for the Week of Jan 19

 

Interesting data has come my way when it comes to my interactions in the gyms regarding goals.  People often walk up to me and say, “You’ll be hearing from me soon to set up a goal setting session, I’ve just got to figure out what my goals are.”

I mean, I get it that people are having a hard time figuring out their goals, but that’s what the goal-setting session can be: figuring out the goal!  Most folks think it’s supposed to be a planning session or a coaching session.  It can be those as well, but don’t disregard how important it is to sit with a coach and hash out ideas about your goal.  I would say that during about half of the sessions we do the goals get reconfigured, anyway.  Remember, the key to change is doing SOMETHING.  Don’t stand still thinking and talking about what you want to do once you figure out what you want to do.

*Normal schedule Monday, January 19th. Please don’t bring your kids to the gym during your workout if they are home from school.  If they want to come to a kids or teen class, we have lots of great options. Just email allison@tjsgym.com.

*Open Gym in Corte Madera M-F is now 9:30-12.  Saturdays 9-11.  Keep an eye out for an announcement about a Sunday addition to the Corte Madera schedule!

*Our 5th annual NORCAL MASTERS event is coming next weekend!  Jan 24th and 25th at the Craneway Pavilion in Richmond. The weather forecast is glorious, and we encourage you to come out, watch some amazing athletes over age 40, shop the great vendor village, and cheer on some TJ’s Peeps.  Regular class schedule at the gyms–get in your workout and then head over the bridge and get inspired!  If you want to help with one of the workouts, we could use a few more judges (minimal actual judging required) between 12 and 2 on Saturday. Please email Jessica@tjsgym.com.

*The CrossFit Games OPEN registration is going on now!  The first workout will be announced on Thursday, February 26th. This is a great way to test your fitness and participate in a fun series of challenges along with some of your favorite gym buddies! We will announce special logistics for the Open at TJ’s Gyms soon. Meanwhile, get yourself registered!

*Allison’s Notes are BACK! We’ve heard your pleas. See below for Allison’s suggestions for ways to increase conditioning stimulus within the regular class workouts.  Enjoy!

Mon Jan 19

WOD

All Levels

A1. Front Squat; 30X1; 1,1,1,1 rep tough; rest 30sec x 4
A2. Back Squat (same bar same weight); 30X1; 5-8reps; rest 30sec x 4
A3. Wtd Push Up 20X1; 5reps; rest 3mins x 4
+
For Time
15 DB Thrusters
15 No Push Up Burpees
15 Push Ups
12 DB Thrusters
12 No Push Up Burpees
12 Push Ups
9 DB Thrusters
9 No Push Up Burpees
9 Push Ups

**Allison’s notes: Add a 400m run or 500m row before the round of 15, 12, and 9
Wrench

A. Hang Clean + Squat Clean Thruster + Squat Clean; 5 sets; rest 2mins (build)
+
From 0:00-2:00 Complete 2 Rounds of
10 Thrusters 95/65
10 C2B Pull Ups
*if you complete in the time move on to next
From 2:00-4:00 Complete 2 Rounds of
12 Thrusters 95/65
12 C2B Pull Ups
*if you complete in the time move on to next
From 4:00-6:00 Complete 2 Rounds of
14 Thrusters 95/65
14 C2B Pull Ups
*if you complete in the time move on to next
*and so forth added 2 reps per round

3 Rounds not for time
30sec Side Plank/side
20m Single Arm Farmers Carry

Out of Town WOD

15 Squats
15 No Push Up Burpees
15 Push Ups
12 Squats
12 No Push Up Burpees
12 Push Ups
9 Squats
9 No Push Up Burpees
9 Push Ups

*On the 2 min run 150m

Tues Jan 20

WOD

All Levels

A.3 Press + 5 Push Press; rest 2mins x 4 Sets
B. Single Arm Farmers Carry 20m/arm x 4 sets; rest as needed
+
EMOM x 18mins
1st – 10 Renegade Rows
2nd – 5-12 Kipping Pull Ups
3rd – 1 Wall Walk + 30 Double Unders (40sec max work time)

*Allison’s notes: Skip Part B (farmer’s carry) and do this for Part B instead: 5 rounds for time of: 10 Heavy Russian Swings, 10 situps.  Then do the EMOM with the group.
Wrench

A. PJ TnG x 10reps; rest 75sec x 5sets
B. EMOM x 10mins
Odd – 6-8 HSPU
Even – 10-12 GHD SIt Ups
3min AMRAP @ 90%
20 Double Unders
5 Clean and Jerks 115/75
rest 1min x 2

rest 5mins

3min AMRAP @ 90%
10 Burpee to 6″ Target
10 Deadlifts 135/95
rest 1min x 2

Out of Town WOD

EMOM x 18mins
1st – 10 Handstand Shoulder Taps
2nd – 5-12 Kipping Pull Ups
3rd – 1 Wall Walk + 30 Double Unders (40sec max work time)

Wed Jan 21

WOD

All Levels

A. Clean Deadlift (5151 tempo) + Power Clean; 2.1 x 5 sets; rest 2mins

3 Sets @ 95%
10 Power Clean
5 Burpee Box Jumps
30sec Airdyne Hard
rest walk 3-4mins

rest as needed

3 Sets @ 97%
Row 30sec
rest walk 3mins

*Allison’s notes: Do 5 sets instead of 3 of each of the above. Keep in mind that you might sacrifice intensity on rounds 4 and 5.  Try to keep your intensity super high at least on rounds 1-3.

Wrench

A. Hang Power Clean – build to a tough single with solid technique
B1. CGBP w/ Chains or Bands; 2.2 x 3; rest 15sec/rest 60sec (tough sets)
B2. GH Raise; 30X0; 6-8reps x3; rest 2mins

rest as needed

Row 500m (Original pace -4sec)
rest walk 2:00 x 8 sets
*straight through

Strength

4 sets
A1. Bench Press 5-3-1-1
60sec rest
A2. DB waking Lunges 20steps
2mins rest

3 sets
B1. Chin Ups 1-3reps
15sec rest
B2. Deadlift/row Complex 5reps
2mins rest

Out of Town WOD

5 Sets @ 95%
10 Jumping Lunges
5 Burpee Box Jumps
30sec Sprint Situps
rest walk 1mins

rest as needed

5 Sets @ 97%
Run 30sec
rest walk 1mins

Thurs  Jan 22

WOD

All Levels
A. Reverse Lunge (front rack) 20X1; 4reps/leg; rest 30sec between legs; rest 90sec
B1. Supinated Grip Pull Up; 2-3reps; rest 30sec x 3
B2. AMRAP Ring Rows; rest 90sec x 3

+

4 Sets @ High Effort
5 Thrusters from Rack Tough
10/7 Cal Row
30m DB Cross Walk (switch half way)
Run 200m
rest walk 2mins

*Allison’s notes: Do Reverse Lunge and Supinated Pullups as A1. and A2. Skip ring rows. Do 5-6 sets of the metcon.

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

1min Machine
1min Jump and touch 6″ above standing reach
1min Jog
1min Jump Rope
1min Crawl
1min Plank

Fri Jan 23

WOD

All Levels
A1. Snatch Grip Deadlift; 5151; 3reps; rest 90sec x 4
A2. Close Grip Bench Press; 50X1; 3reps; rest 90sec x 4

3 Rounds for Time
20 KB SDHP 70/53
10 Burpee pull Ups

rest 5mins

For Time
20 Alt DB Snatch (60/35)
30/20 Cal Airdyne

*Allison’s notes: add 4o Double Unders to each round in the first metcon and add an 800m run after the Airdyne in the second metcon.
Wrench
A. Snatch Pull + Snatch High Pull + Full Snatch; rest 2mins x 4 sets
B. OHS; build to a tough single
+
For Time
5-4-3-2-1
OHS 165/115
Muscle Up

rest as needed

Row 500m @ 95%

Out of Town WOD

“Flight Simulator”

1 Round For Time:

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

The Singles conversion will be counting up by 20’s to 200 and back down.

You MUST stop in between sets (the rope must stop)

You can skip any rounds you can’t complete by doing that # of Squats before moving on to the next round.

Sat Jan 24

WOD

All Levels
EMOM x 15mins
1st – 40sec Hollow Rocks
2nd – 50m Heavy Farmers Carry
3rd – 40sec Russian Step Ups at body weight

+

3min AMRAP @ 90%
3 Power Cleans
6 Push Ups
9 Air Squats
rest 1min x 2

rest 5mins

3min AMRAP @ 90%
12 Box Jump Step Down
9 Push Press
6 T2B
rest 1min x 2
Wrench

A. Power Clean and Push Jerk TnG Practice x 3reps – build to a moderate set
+
16min AMRAP
30 Ground to Overhead 155/105
100 Burpees Over Barbell
30 T2B
AMRAP Ring Dips in Time Remaining

Benchmark WOD

“Nutts”

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

 

 

 

Sun Jan 25

WOD

A1. Clean Deadlift @ 2111 – build to a heavy single in 5 sets
A2. Box Jump 3-5 reps; build up in height over 5 sets
A3. Side Plank x 5 sets; place plate on hips; build weight for 30 sec holds.

C. EMOM x 15
1st: 20 sec Power Clean 155/115
2nd: 6 Burpee Broad Jumps
3rd: 8-12 HR push-ups

 

About tjsgym

Owner of TJ's Gym
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