Post-Rodeo High and TJ’s Gym Workouts for the Week of November 2nd

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These two represent what we are all about at TJ’s Gym. Great job today by Jacqui and Jimmy Miranda, two of the nicest people you’ll ever meet. They weren’t the youngest pair out there today, but they might have been the cutest! We love you, MIRANDAS!

What a day!!! Our 7th annual TJ’s Rodeo was a HUGE hit, thanks to a host of wonderful people who offered up their time to help, and to our dedicated and awesome coaching staff, who set aside their Sunday for a day of work at the OG Homestead. There are too many people to thank individually, but here are a few who deserve special mention:

Jessica Woodall-Massey. The Rodeo doesn’t happen without her. Period. That’s really all there is to say. Next time you see Jess, thank her for all of her hard work.

Rick Wedge. Equipment Maestro and all-around overseer. TJ’s for lifer who is incredibly generous with his time on behalf of our event.

Jake and Bridget Peterson on the medical team making sure the athletes were OK all day long. 7 years running at TJ’s for these two superstars.

Jerome Miller, Mason Ball, Dave Schuman, Dan Zaich, Carlos Echandy, Jason Bales, Jeremiah Mehler: Equipment Team stars.

Lynn Combs at the scoring table ALL DAY.

Coaches Evan and Nick for their extra efforts setting up and breaking down the Rodeo, on top of their judging duties. And FRANK BECK, who competed all day and then broke down equipment and delivered it to Corte Madera after the wrap-up. HUGE!

All-Star volunteers: Whitney Ball, Gina Wyatt, Sherri Bihn, Dana Schuman, Cristiana Castagnola, Whitney Wyatt, Kelly Mckinnon, Elizabeth Butrick, Helena Chaye, Olivia Reeves, Melissa Tanner, Brianna Lamb (on top of judging duties)!

*For event results for individuals, go HERE.  Special congrats to Jeff Peterson Rx Male, Erich Rodden Scaled Male.

*For event results for partners, go HERE. (Fyi, first-place partners Rx “Team Bromigos” is Sydney Kaye and Colin Gray, two college kids who have been with TJ’s through high school years and came back to compete. They dominated the field, smiling the whole time).  Special congrats to Sydney and Colin Partner Rx, Victoria Argumedo and Nick Gordon Scaled Rx.

Congratulations to these additional winners:

Reebok True Grit award (formerly Spirit of the Rodeo): Nick Goepp

Top over-40 finisher: Ken Reeves

Everyone truly did a great job, and we are all tired but inspired to be better and have more fun. How lucky we are to have such a fabulous community of people striving for fun, fitness, and connection in our busy lives. THANK YOU TO YOU ALL!

Announcements:

*NEW TJ’s GYM APPAREL ORDER IS LIVE, and your orders are due NOVEMBER 2nd!!!! Place your pre-order by the end of day on Monday, November 2nd to get these great new items in the size and color you want. As you’ll see, we have some great new styles for men and women, as well as super cool new trucker caps. ORDER NOW by going here and then click on the ONLINE STORE button.

*NEW CLASSES ARE UP AND RUNNING IN SAN RAFAEL!

These classes are part of your regular TJ’s Gym membership.  They are also open to newcomers to TJ’s and do not require an intro session or private training preparation.  If you bring a friend who purchases a class pack, you’ll get a free TJ’s hoodie or thermal. When your second friend purchases a class pack, you’ll get a free week added on to your membership! Again, no intros are needed for newcomers to these classes; just email jessica@tjsgym.com to register.

“Mobility, Glutes, and Abs” with Coach Jaime

Mondays and Wednesdays 9:30-10:30. Full-body mobility and flexibility with targeted toning and strengthening of your abs and Glutes).

“Sweatfest” with Coach/Dr. Allison:  Wednesdays 8:30-9:30

Just like it sounds, this class will feel like a party if you’re looking for a good sweat. You’ll be moving for most of the hour, using light weights and high repetitions, as well as plenty of bodyweight movements. The end of class will feature some of Allison’s favorite visualization and chill-out exercises for your mind and soul. You’ll leave feeling wiped out and invigorated all at the same time!  And you can even catch the Mobility/Glute/Abfest with Jaime right afterwards.

*Save the dates:

The annual TJ’s Gym Thanksgiving Day workout will take place at Redwood track. Exact time TBD. Come out for a great community workout before you indulge in your celebratory meal.

Saturday, December 12th: TJ’s Gym holiday party at the San Rafael gym. Best party of the year.

**Low-carb, Gluten-Free, Protein-Packed DONUTS are available for purchase for TJ’s Gym members through our friends at ProDough. Just go tohttp://www.prodoughpastries.com, use code “tjsgym” at checkout, and get 10% off your order.  Order by Saturday at midnight to get your donuts delivered to the TJ’s location of your choice the following Monday between 5:30 and 7:00pm. A NO-SUGAR version is in the makings, as well!

Monday, Nov 2:

All Levels
A. Front Rack Step Russian Step Up; 6-8reps/leg; rest 60sec between legs x 4
B. EMOM x 6mins – 8-10 Kipping Pull Ups or 6 Strict Pull Ups
+
Every 4mins Complete the Following
Run 300m
18 Wall Balls
6 Heavy Renegade Rows
Wrench
A. Snatch (3sec Hold in bottom) – every 90sec x 5
B. 3 Push Press + 3 Push Jerk TnG – 4 sets; rest as needed
+
4 Sets
7 Strict HSPU
5 GHD SIt Ups
3 Buprees
rest 15sec
9 Box Jump OVers
9 Pull Ups
9 Cal Airdyne
rst 2mins
+
Row 20sec @ 97%
rest 1:40 x 4
Allison’s Program:
A. 2 position power clean (high hang, floor). Do 2 reps of this 2x per set (total of 4 lifts) for 5 sets. Build in weight as you go.

B. EMOM 27 minutes (9 rounds)
1. 10-12 toes to bar
2. 10 heavy Russian Swings plus 20 DU’s or 40 singles
3. 35 second airdyne sprint

Tuesday, Nov 3:

All Levels

A. Every 90sec x 6 sets – 2 Push Press + 3 Push Jerks
B. 6 Sets
6 DL
4 HPC
2 Front Squats
rest 1min (increase weight each set)

For Time
21-15-9
KBS
Burpee
Wrench
A. Front Squat; 3211; 5,5,5; rest 3mins

6 Sets
Row 15/12 Cals
3 Hang Squat Clean (build weight per set)
rest 90sec

RAN

5 sets not For Time
10 Alternating DB Curl + Press
10 Alternating Pistols (skill pracitce – find a level that is challenging for you)

Allison’s:

Allison’s Program:
A1. Front Squat: 3,3,3,2,2
rest 20 seconds
A2. AMRAP Ring Rows (create a body position/level of challenge so that you are getting in the range of 10-12 each time. Make sure you’re getting full range of motion and stop when you can’t any more)
Rest 90 seconds

B. 8 sets:
8 barbell thrusters (65/95)
8 pullups (jumping or unassisted but no bands)

run 200
rest 90 seconds

Wed Nov 4

All Levels
A1. Glose Grip Bench Press; 30X1; 4-6reps; rest 60sec x 4
A2. FLR on Rings x 45-60sec unborken; rest 2mins x 4

+

14mins AMRAP
15 Box Jump Step Down
12 Push Press 95/65
9 Toes to Bar

Wrench
A. EMOM x 8mins – 3 Banded TNG Deadlifts – not maxes, work on pulling with speed from floor

EMOM x 12mins
Odd – 5 TnG Power Snatch (55-60% 1RM)
Even – 5 Wtd Bar Dips

rest 5min

6min AMRAP
Row 30/25 Cals
30 KBS 70/53
AMRAP Rope Climbs in time Remaining

rest 5mins

For Time
Airdyne 30 Cals
10 Wall Walks

Strength

A. Build to a Tough Thruster triple
3 Sets
B1. Speed Deadlifts 4-6reps
rest 90sec
B2. Strict Press 1-1-1
rest 2mins
3 sets
C. Turkish Get ups 3rep/side Slow and Controlled

Allison’s Program:
Warm up deadlifts. Then:
A. EMOM 10 minutes deadlift 3 reps plus 6 strict pushups (modify pushups on raised bar instead of toes)

B. 5 rounds for time:
10 burpees
10 Box step up and down
12/15 calorie row

C. 5 sets of 10 hollow rocks unbroken. Rest as needed.

Thurs Nov 5

All Levels
Partner Row
Row 300m @ incresae effort with each
rest 1:1 x 8 Sets

+

EMOM x 16mins
1st – Airdyne 20sec HARD
2nd – 3 Wall Walks + 15 DU
3rd – 15 Wall Balls
4th – 40m Front Rack KB Carry

Wrench
Acitve Recovery Day

10min Z1 Airdyne
+
3min Airdyne 70%
2 TGU/arm
20 Double Unders
x 5 Sets
+
10min Z1 Row

Friday, Nov 6

All Levels
A1. Rear Foot Elevated Split Squat; 21X1; 6-8/leg; rest 60sec between legs; rest 60sec x 4
A2. Strict Pull Up; 31X0; 3-5reps; rest 90sec x 4

3 Rounds for Time
20 HR Push Ups
20 Pull Ups
20 Sit Ups
20 Air Squats
rest 60sec

Wrench
A. OHS 22X1; 5,5,5; rest 2mins
B1. RFESS 31X1; 4-6reps; rest 60sec between legs x 3 Sets; rest 60sec
B2. Wtd Strict Pull Up; 20X1; 3-4reps; rest 60sec x 3
B3. Rope Climb x 3 reps; rest 2-3misn x 3

+

7min AMRAP
1 Hang Snatch (115/75)
2 Ring Dips
2 Hang Snatch
4 Ring Dips
3 Hang Snatch
6 Ring Dips
…..

Allison’s Program:

Push Press 5 reps heavy then do:
AMRAP 3 minutes:
10 wall balls
10 wall ball situps
30 Double unders/ 50 Singles

Rest 2 minutes:

Push Press 5 reps heavy then do:
AMRAP 3 minutes:
10 DB single arm alternating snatches
10 BB hang power cleans (65/95)
Run 100

Rest 2 minutes

Push Press 5 reps heavy then do:
AMRAP 3 minutes:
10 wall balls
10 wall ball situps
30 Double unders/ 50 Singles

Push Press 5 reps heavy then do:
AMRAP 3 minutes:
10 DB single arm alternating snatches
10 BB hang power cleans (65/95)
Run 100

Saturday, Nov 7

All Levels
“A1. 30sec L-sit; rest 60sec x 4
A2. Single Leg Glut Bridge (shoulders on bench – DB on waist) 10X3; 6reps/leg; rest 60sec x 4
+
AMRAP @ 85%
1min – Row Cals
1min – Burpee
1min – Farmers Carry Max Distance (53/35)
rest 2mins x 4 Sets

rest as needed

AD Sprint 20sec @ 100%
rest walk 2-3mins x 3”

Wrench
A. Snatch Grip RDL 20X0; 3-5reps; rest 2mins x 4

For Time
30 Cal Row
30 Wall Ball 20/14
30 Toes To Bar
30 Deadlifts 165/115
30 Burpee Box Jump OVers 24/20
30 Deadlifts 165/115
30 Toes To Bar
30 Wall Ball 20/14
30 Cal Row

Allison’s:

5 sets at high intensity:

45 seconds hang power snatch (45/65)
rest 15 seconds
45 seconds reverse burpees/candlestick to standing position (assist with hands if needed)
rest 15 seconds
45 seconds row for calories
rest 15 seconds
45 seconds jumping pullups
rest 15 seconds
45 seconds sprawls

Rest 2 minutes in between sets.

Finisher: Run or row 10 minutes at easy pace

Sunday, Nov 8th

All Levels
“A1. 30sec L-sit; rest 60sec x 4
A2. Single Leg Glut Bridge (shoulders on bench – DB on waist) 10X3; 6reps/leg; rest 60sec x 4
+
AMRAP @ 85%
1min – Row Cals
1min – Burpee
1min – Farmers Carry Max Distance (53/35)
rest 2mins x 4 Sets

rest as needed

AD Sprint 20sec @ 100%
rest walk 2-3mins x 3”

Wrench
A. Snatch Grip RDL 20X0; 3-5reps; rest 2mins x 4

For Time
30 Cal Row
30 Wall Ball 20/14
30 Toes To Bar
30 Deadlifts 165/115
30 Burpee Box Jump OVers 24/20
30 Deadlifts 165/115
30 Toes To Bar
30 Wall Ball 20/14
30 Cal Row

About tjsgym

Owner of TJ's Gym
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