TJ’s Gym Workouts for the Week of Nov 30

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We all had a ton of fun on Thanksgiving morning as you can see.  Maybe some more than others.

You’re probably seeing a lot of these types of articles in your feeds this week:

13 Exercises That Are Better than Burpees for Fat Loss

Let me preface this by stating that it’s our job to give you the truth about health and fitness as seen through our lens of study, research, and data collected in our world of actual results done in our gyms combined with results of the practitioners and researchers we trust.  That said, here is the point of this blog post.

The good news is that you can burn fat through activity.  The bad news is that the amount is miniscule.  Fat is burned by not being fed, meaning diet is the main contributer to the change of body composition.  I could attach all kinds of studies and data that show this to be true.  The problem is that there are many other studies to show this to be false, because the people putting out the studies have an agenda.  Here is who they are and what their agenda is.

The group that wants you to believe that activity is the key to health (blood pressure, body composition, cholesterol , etc) is called the Global Energy Balance Network.  Here is their mission statement:

The Global Energy Balance Network (GEBN) is a newly formed, voluntary public-private, not-for-profit organization dedicated to identifying and implementing innovative solutions – based on the science of energy balance – to prevent and reduce diseases associated with inactivity, poor nutrition and obesity. It is a premier world-wide organization led by scientists working on the development and application of an evidence-based approach to ending obesity.

The money they are gifted goes to energy-vs-diet studies.  They have been very successful in proving their point from these studies.  There is only one problem.

They are funded by the Coca Cola Corporation.

Uh, conflict of interest here?  CrossFit LLC is currently in a lawsuit with the GEBN to reveal how they were initially formed and the true nature of the GEBN.  The theory being that this organization was actually created by Coke.  Makes sense right?  Sugar causes disease, eventually. Coke sells sugar.  Coke creates  a scientific based organization whose studies show that sugar doesn’t make you sick but that lack of activity does.  Then Coke funds personal training and health and life coaching certifications (ACSM, NSCA, ACE etc), and as  part of the curriculum, teaches the attendees that activity is the key to health, not diet.  Those minions then spread the word to their clients, students, etc.  At the same time, Coke creates and sells other “products” that are deemed healthy (Juice, Gatorade etc) but still have the same–if not more–sugar in them.  Win/Win!  We keep these idiots believing that activity burns fat and sugar is fun, and brings happiness, and your coach/teacher/trainer is on board because, well, SCIENCE (plus, it benefits him/her because their job depends on you believing this)!  It’s a well thought-out plan, actually.

That’s exactly what’s going on.  The above article is from Men’s Health, which recently saw a 22% subscription increase and 77% ad revenue increase in the last two years since moving from a “health publication to a lifestyle publication,” according to Adweek.  The new ad revenue dollars came mostly from older clients like Coca Cola, Gatorade, Milky Way and Mars who jumped at introducing new products that they have been creating that tell this audience they will help “fuel performance,” which in turn will “burn more fat.”

Last week, Coke’s chief health and science officer and contact for the GEBN, Rhona S. Applebaum, PhD, quit after emails were made public that Coke’s hands are pretty dirty.   This is from the Associated Press:

But emails obtained by The Associated Press show the world’s largest beverage maker was instrumental in shaping the Global Energy Balance Network, which is led by a professor at the University of Colorado School of Medicine. Coke helped pick the group’s leaders, edited its mission statement and suggested articles and videos for its website.

In an email last November, the group’s president tells a top Coke executive: “I want to help your company avoid the image of being a problem in peoples’ lives and back to being a company that brings important and fun things to them.”

Coke executives had similarly high hopes. A proposal circulated via email at the company laid out a vision for a group that would “quickly establish itself as the place the media goes to for comment on any obesity issue.” It said the group would use social media and run a political-style campaign to counter the “shrill rhetoric” of “public health extremists” who want to tax or limit foods they deem unhealthy.

Exercise matters. It helps to increase your metabolism, increase lean muscle mass, fight osteoporosis, improves cholesterol levels, lowers risk of heart disease and diabetes, and has many other benefits. Exercise does help burn body fat, but a proper diet is essential if you’re trying to significantly change your body composition.

*On that note, sign up for the Whole Life Challenge on our TJ’s Gym team, which starts January 16, 2016.  Contact with any questions.

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*Trucker caps are here! Get yours before they sell out. They make great holiday gifts!

*Holiday Party: Saturday, Dec. 12th 7pm TJ’s San Rafael

Mon Nov 30

All Levels
A. Front Rack Step Russian Step Up; 10 reps alternating; rest 2mins x 4
B. EMOM x 8mins –
Odd – 12 Ring Rows
Even – 6-8 Prone DB Rows
Every 4mins x 4 Sets – Complete the Following
Run 400m
12 Wall Balls
12 Pull UPs
*scale reps and distance to achieve all sets under 3mins
A. Seg Sn DL + Snatch + Hang Snatch (OK to drop bar after full snatch before hang snatch); every 2mins x 5 sets
B. Push Press + Split Jerk; every 60sec x 8 sets
5 Sets
10 C2B
5 Box Jump Overs 24/20″
rest 20sec
14/11 AD Cals
9 T2B
7 Ring Dips
rest 90sec
2 Sets
Row 20sec @ 97%
rest 60sec
Row 30sec @ 97%
rest walk 3mins


A1. OHS 2, 2, 2, 2, 2
Rest 20 seconds
A2. 15 hollow rocks
Rest 90 seconds

B. EMOM 30 minutes

1st: 9 burpee box step up and down
2nd: 10 light Swings + 30 DU’s
3rd: Row 40 Seconds

Tues Dec 1

All Levels
A. Every 60sec x 8 sets – 3 TnG Push Press
B. 6 Sets
3 DL
3 Thrsuters
rest 1min (increase weight each set)

For Time
Row 500m Buy In
A. Hang Clean + FS + Squat Clean + FS @ 22X1; 5 Sets; build; rest 2mins
*drop bar and reset before squat clean

5 Sets – unbroken each set
5 PC
5 S2OH
5 FS
rest 90sec
*must add weight each set


4 sets not For Time
8 Zottman Curls
10 Alternating Pistols


A. 2DL + 2HPC +2PC
Build up over 5 sets.

B. 6 sprint sets
5 Power Cleans
6 Burpees as fast as possible
35 second AD sprint
Rest 3 minutes

Row or jog 8-10 min cool down

Wed Dec 2

All Levels
A1. Floor Press; 8-10reps; rest 60sec x 4
A2. FLR; 60sec; rest 2mins x 4 (advanced on rings)


15mins AMRAP
2 Wall Walks
6 T2B
12 Cal Row
24 Double Unders

A. Every 60sec x 8 Sets – 5 Banded TNG Deadlifts – moderate load

EMOM x 10mins
Odd – 5 Muscle Snatch TnG
Even – 1-1/4 CGBP x 3 reps

rest 5mins

5min AMRAP
15 S2OH 165/110
25 C2B
35/27 Airdyne Cals

rest 5mins

5min AMRAP
Row Cals


Building over 5 sets
 A. 2 alt. BB TGU
For Time;
BB Thruster
Tire Flips
Plank Walkouts



A1. Back Squat 5, 3, 3, 3, 1
Rest 20 Seconds
A2. Pullups 6, 6, 6, 6, 6
Rest 90 seconds

B. 8 sets
10 Toes to Bar
10 Thrusters 35/55
Run 200m
Rest 90 Seconds

Thurs Dec 3

All Levels
Partner work rest – 8 sets each
Row 200m @ 85%
Walking Lunge 15m
rest while partner works


EMOM x 16mins
1st – Airdyne 12/9 Cals HARD
2nd – 10 Hang DB Snatch (2 arm)
3rd – 40 Double Unders (80 single unders)
4th – 40sec Deadbug hands pressed against wall

Acitve Recovery Day

10min Airdyne Zone 1
90sec AD @ 70%
45sec Ring FLR
250m Ski
2 Wall Walks
40m Farmers Carry Light
x 4-5 Sets
1k Row @ 75%
rest 2mins
1k Row @ 75%

Allison’s: Makeup or rest day

Fri Dec 4

All Levels
A1. Split Squat (from foot on 25lb plate, rear foot elevated to bench or 45lb plates); 40X1; 4-6/leg; rest 60sec between legs; rest 60sec x 4
A2. Strict Ring Pull Up; AMRAP Unbroken; rest 90sec x 4

8 Rounds for Time
8 HR Push Ups
10 Air Squats
8 Kipping Pull Ups
10 Anchored Sit Ups
rest 20sec

A. OHS (15X1); 1rep every 60sec x 8 sets (build a little – make positions the focus and speed down)
B1. DB Split Squat (front foot on 45lbs plates, rear foot on bench) 30X1; 5/leg x 3; rest 60sec between legs; rest 60sec
B2. Legless Rope climb; 2,2,2; rest 2mins


10min AMRAP
60 Bupree Over Bar
30 OHS 135/95
15 Muscle Ups

A1. Deadlift 4, 4, 4, 4, 4 (go up in weight as you go)
A2. 15 hollow rocks
rest 90 sec-2min

B. 5 rounds for time:

10 pullups
10 Single Arm DB snatches
40 DU’s or 60 singles
400 m run or row

Sat Dec 5

All Levels
A1. Deadlift 3131; 3-5reps; rest 60sec x 4 (moderate weights perfect form and tempo)
A2. 45sec Side Plank/side; rest 2mins x 4
AMRAP @ 85%
1min – 5 KBS + 5 No Push Up Burpee
1min – Box Jump Step Down
1min – Run 100m + AMRAP Lunges in time remaining in Minute
rest 2mins x 4 Sets

rest as needed

Row Sprint 30secc @ 97%
rest walk 2mins x 3
A. Snatch Grip Deadlift 3131; 2-3reps x 4; rest 2-3mins (perfect positions)

Capacity Test
5min Row Cals
4min Box Jump 30/24
3min Double Unders
2min GHD Sit Up
1min No Push Up Burpee Jump Touch 6″ Target

Allison’s Program:

5 sets:
60 seconds at each station–rotate quickly!

1st: wallballs
2nd: 30 sec KB swings/30sec Situps
3rd: Box step up and down
4th: DB Hang power Clean and jerk
5th: Row or AD

Sun Dec 6

A1. RDL 40X1; 4-6 reps; rest 60 sec; 4 sets
A2. DB Arnold press 20X2; 8-10 reps; rest 60 sec; 4 sets
B1. Weighted plank; 40-60 sec; 3 sets; rest 60 sec
B2. DB ext rotation 31X1; 8-10 reps/arm; 3 sets; rest 60 sec
C. AMRAP 10 @ 85%
200m run
12 WB
6 ring push ups


A. Warm Up – Hit & Catch Drills + Muscle Snatch + Power Snatch + Snatch

5 sets
C. Snatch (w/3 sec Rise) + Snatch

5 sets
D. 1 Chinese High Pull + Hi Hang Clean + Clean

E. 1×3 Front Squat *beat last weeks double weight



About tjsgym

Owner of TJ's Gym
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