TJ’s Gym Workouts for the Week of Feb 2

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Patty’s interpretive dance celebrating Dan’s birthday.  If you can get this level of fabulous at another gym, let me know, but  I won’t believe you.

Announcements: 

Starting Sunday, March 1st, the CORTE MADERA gym will be bustling on Sunday mornings. 9am class and 10am Open Gym with Coach Shanna! And if you’re a Barbell Club type, Coach Calen will be taking back the reigns in San Rafael starting next Sunday. 8:30 regular class and 9:30 Barbell Club. Bring your kids with you when you come to Barbell Club, and Coach Zoe will run them through the Kids Boot Camp while you work your lifts. Win, win.

Allison’s Notes:

We will no longer be posting Allison’s notes as an alternative to the All Levels and Wrench programming on the blog. However, if you’re interested in being part of a FREE semi-private programming group Allison is launching tomorrow, please email her at allison@tjsgym.com.  She is offering a 6-week launch of programming that will include foundational strength training and Oly lifting while including a slight shift towards increased time spent on conditioning and metcons.  These workouts are designed to be done during classes with a coach or during Open Gym times.  This program will be monitored via a Google Group; if you want to follow the program, please email Allison so she can invite you and follow your results.

The Whiteboard Dilemma

“You can’t connect the dots looking forward; you can only connect them looking backwards. So you have to trust that the dots will somehow connect in your future. You have to trust in something — your gut, destiny, life, karma, whatever. This approach has never let me down, and it has made all the difference in my life.” [Steve Jobs-Stanford commencement speech, June 2005]

First of all.  Who uses the Whiteboard?

-Brand new folks looking for a higher level of fitness

-Veterans who have trusted The Whiteboard since day one and who have used it to great success in the past

-The occasional Strength-and-Conditioning athletes (2-3x per week) who have many interests (tennis, distance running, basketball etc.) and are looking for a program to support and improve their non-gym activities.

I’m sure there are a lot of other examples.  Injured folks, competitive folks, etc.   The Whiteboard is, and has been ,a guiding light, a well thought out answer, a shortcut, in the best possible sense, to reach a goal.  It helped to build TJ’s Gym and has completely changed the current fitness industry as we know it.  The Whiteboard is no longer an infant.  While it’s certainly not a mature adult, it has been around long enough where we can look at the last decade and pull enough data to start having that gut reaction about which Steve Jobs spoke.

Let’s talk for a minute about a group of athletes for whom maybe the Whiteboard is not the best option.  They are a smaller but rapidly growing group.

-Brand new folks who are looking for a higher level of fitness and feel overwhelmed or lost working off of the Whiteboard, because the group they have just joined has nothing but very experienced athletes.  The group already has its “rhythm” and isn’t quite as easy to break into as newbie.

-Veterans who have trusted The Whiteboard since day one and who have used it to great success in the past, but who are now plateauing or are feeling a desire or need for something more specific tailored for them.

-The occasional Strength-and-Conditioning athletes (2-3x per week) who have many interests (tennis, distance running, basketball etc.) and are looking for a program to support and improve their non gym activities but want an individualized, data driven program that creates the shortest path from A-B.

What data have we pulled?  In general people will see improvement in their health, performance and aesthetic using and not using the white board, as long as they are using a well thought out strength and conditioning program that is supported by a clear message regarding lifestyle choices.  Then what happens?  Well, we’ve seen both sides.  Some people continue to improve, some people plateau, and some people quit, looking for another answer because something here didn’t click.  The message, our message, wasn’t delivered correctly for that person.

Our program is evolving, and it’s evolving for one simple reason.  To help people get to their desired results.  That benefits our business, because results equals retention.  The struggle is real here, People.  Do we give you what you want or what you need?  The answer is actually both.

What are people desiring?  They want the energy, the community, and the results they got when they first came in.  So why does that have to change?  Why can’t you have all of that, just not off the Whiteboard.  Are you fearing you’ll lose connections, friends, the passion? I’m not talking to all of you.   I’m talking to those of you who are wondering.  Wondering what is right for you.  You are asking yourself if you’re on the right path or are you meandering a bit.

We will always be here to answer questions, help you with a plan and goal.  I just want you feel comfortable to ask the tough question.  What do I need, rather than what do I want.

Mon Feb 2

WOD

All Levels

A1. Pause Front Squat; 24X1; 3-4reps; rest 30sec x 3
A2. AMRAP Ring Push Ups in 45sec; rest 2mins x 3

+
3 Rounds for Time
10 Thrusters 95/65
10 Cal Row
5 Burpees Over Erg

rest 5mins

For Time
Airdyne 25/20 Cals
20 OH Walking Lunges 45/25lbs
Airdyne 15/10 Cals
20 OH Walking Lunges 45/25lbs

Wrench
A1. TnG Squat Clean; 5,5,5,5; rest 30sec
A2. C2B; AMRAP (-2); rest 3mins x 4
+
3 Rounds for Time
10 Renegade Rows 45/25
75 Double unders

rest 3mins

3 RFT
20 Wall Balls
5 Muscle Ups

rest 3mins

For Time
Row 500m
20 Burpee BJO 24/20

Out of Town WOD

5 Rounds for Time
20 Squats
20m Bear Crawl
5 Burpees Over Something

rest 5mins

For Time
Airdyne 25/20 Cals or 200m Run
20 OH Walking Lunges 45/25lbs
Airdyne 15/10 Cals or 200m Run
20 OH Walking Lunges 45/25lbs

Tues Feb 3

WOD

All Levels
A1. Press; 2-3reps; rest 30sec x 3 Sets
A2. DB Push Press; AMRAP in 30sec (40/25); rest 60sec x 3sets
A3. KB Front Rack Carry Heavy 100m; rest 2mins x 3 sets
EMOM x 21mins
1st – 2 Wall Walks + AMRAP Double Unders in remainder of 40sec
2nd – 5-8 Kipping Pull Ups + AMRAP DB Burpee Step Overs in remainder of 40sec
3rd – 15sec Row Sprint

Wrench
A1. 2 Split Jerks (from blocks); rest 45sec; 4 sets
A2. Strict Dip 20X1; 3-4reps; rest 45sec x 4
A3. AMRAP HSPU (-2); rest 3mins x 4

3min AMRAP @ 90%
10 Alternating DB Sntach 60/45
10 Ring Push Ups
rest 1min x 2
rest 5mins

3min AMRAP @ 90%
10 HPC 115/75
10/8 Cal Airdyne
rest 1min x 2

Out of Town WOD

EMOM x 21mins
1st – 2 Wall Walks + AMRAP Double Unders in remainder of 40sec
2nd – 5-8 Kipping Pull Ups + AMRAP  Burpee Step Overs in remainder of 40sec
3rd – 15sec Run or MT Climber Sprint

Wed Feb 4

WOD

All Levels
A. 5 sec Clean Deadlift + Hang Power Clean + Power Clean; 10mins to build up to a tough complex
+
3 Sets @ 95%
6 Man Makers
Run 200m Hard
rest 3mins

rest as needed
3 Sets @ 97%
20 Anchored Sit Ups AFAP
10 Alt DB Snaches (tough)
Airdyne 35sec Hard
rest walk 3mins

Wrench
A. 5 HPS + 3 HS – build to a tough complex
B1. Incline Bench Press; 3 reps tough; rest 30sec; 3 sets
B2. 2 Rope Climbs; rest 30sec; 3 sets
B3. 20 Unborken Russian Swings HEAVY; rest 2mins

rest as needed

Row 300m @ 90%
rest walk 75sec x 10 Sets

Strength

4 sets
A1. Bench Press 1-1-1-1
60sec rest
A2. (From the ground) Back Rack walking lunges 16steps
2mins rest
For Time:
B. 30 WTD Chin ups 18/26
3 sets
C. Stiff leg Deadlift 5reps 3011
75sec rest
4 sets
C. Dip Support Amsap -3sec
Rest as needed

Out of Town WOD

5 Sets @ 95%
10 Double Pushup Burpees + 10 Squats
Run 200m Hard
rest 1mins

rest as needed
5 Sets @ 97%
20 Anchored Sit Ups AFAP
10 Sprawl Box Jumps
MT Climber 35sec Hard
rest walk 1mins

Thurs Feb 5

WOD

All Levels
A1. KB Front Rack Walking Lunge; 10 steps; rest 45sec x 3 sets
A2. Single Arm KB Row x 10reps/arm; rest 45sec x 3
A3. AMRAP Ring Rows; rest 90sec x 3

+

4 Sets @ Aerobic Threshold Effort
Run 400m
10 Front Squats (from rack)
15 KB SDHP
20 Step Up 24/20
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

Out of Town WOD

6 Sets @ Aerobic Threshold Effort
Run 400m
20 Walking LUnge Steps
15 Box Jumps
20 Step Ups
rest walk 2mins

Fri Feb 6

WOD

All Levels
A1. RDL; 4020; 4-6reps; rest 60sec x 4
A2. 1-1/4 DB Bench Press; 6-8 reps; rest 60sec x 4

3 Rounds for Time
20/15 Cal Airdyne
15 KBS Heavy
15 Dips (ring or bar)

rest as needed

5min AMRAP
25 Burpees
Row Max Meters in Time Remaining

Wrench
A. 5 TnG Cleans; work on speed; EMOM x 8mins (moderate loads)
B. Thruster; build to a tough single from the rack
+
12min AMRAP
10 HSPU
20 Thrusers 165/105
30 C2B
40 Box Jump Overs
50 Double Unders

Out of Town WOD

5 Rounds for Time
20/15 Cal Airdyne or 150m Run
30 Double Unders
15 Dips (ring or bar)

rest as needed

5min AMRAP
25 Burpees
Row Max Meters in Time Remaining or Run

Sat Feb 7

WOD

All Levels

Tabata Sit Up – Total Reps
+
3min AMRAP @ 90%
5 Burpees
5 KB SDHP
10 Static Lunges
rest 1min

3min AMRAP @ 90%
3 Power Clean 135/95
6 Push Ups
9 Air Squats
rest 1min
3min AMRAP @ 90%
3 T2B
6 Push Press 95/65
9 Box Jump Step Down
rest 5mins x 2 Sets

Wrench

A. Push Press; build to a 3RM
+
5min AMRAP @ 90%
AD 10 Cals
10 Burpees
10 KBS 70/53
rest walk 2 min
x 2rest 5 min

5min AMRAP @ 90%
5 Power Cleans 95/65
10 S2OH 95/65
100m Run
rest walk 2 min
x 2

Sun Feb 8

WOD

A. 1 Hang Power Clean (below knee) + 2 Power Clean – 5 sets

B. EMOM x 8:
Ground to OH 2 reps – start medium and add weight per minute to a tough but solid top set

C. 8 min AMRAP: 2 HR Push-ups + 2 KBS, 4 HR Push-ups + 4 KBS, 6 HR Push-ups + 6 KBS, etc. Keep working up ladder until 8 min time cap. Rx KB = 70/53

D. Tabata Side Plank, alternating sides

About tjsgym

Owner of TJ's Gym
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