Workouts for Week of February 1st, 2016


Every once in a while, you cross paths with someone whose attitude and perseverance in the face of adversity takes your breath away and makes you stop in your tracks, appreciate all you have, buck up, and savor the goodness in life. Augie Johnson is this kind of person. It’s an honor and true pleasure to know you, Augie!

We’ve all been busy putting on one of the premiere events in the world for masters athletes who train using CrossFit. It’s called the NorCal Masters, and it’s an incredible weekend competition with over 200 athletes, thousands of spectators, hundreds of volunteers, and endless inspiration and love. If you missed it, make sure you get there next year! We have so many people to thank, but a number of them are our amazing staff of coaches. They judged all weekend and are likely to be a little tired on Monday, so show them some love and make sure to listen to what they say the first time around!

Congratulations to Shari Meuller and Victoria Argumedo, who came in 6th place and 15th place respectively in a STACKED field of 40-44 year-old female competitors! We are super proud of their accomplishments and their smiles all weekend long! Give them a high-five when you see them at the gyms!

*Bodyweight movement skills seminar: Sunday, Feb 7th 10:30-12 in San Rafael. Email to register ASAP! Limited to the first 15 people to sign up!


Monday, Feb 1

All Levels
A. Push Press; 2.2; rest 10sec/rest 2mins x 5 sets

20min AMRAP
75 Cal Row
100 Sit Ups
50 Push Ups
100 DU
75 Cal Airdyne

In 6mins Find a Max in the following Complex (HS above knee + HS below knee + Snatch from floor – TnG)

then from 6mins to 16mins

10min AMRAP
10 Wall Balls
10 C2B
30 Double Unders

rest 1min

then from 17mins-22mins

5min AMRAP Rope CLimbs

A1. 30 seconds Mountain Climbers or Weighted plank
A2. Amrap pushups. Modify using a low bar on the rig, not your knees.
B. 5 times through:
1 min at each of the following stations:

DB Power Clean and Jerk
Double Unders or single jumps
Row for calories
DB box steep up and down
AD for calories
Rest 1 min


All Levels
A. BS – 20X1; 2,2,2,2,2; rest 2-3mins

3 Sets @ 95%
30sec – AMRAP Thrusters 75/50
10sec Transition
30sec – Burpee Over Bar
10sec Transition
30sec – Row Sprint
rest walk 4-5mins

rest as needed

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

A. OHS; 3111; 2,2,2,2; rest 2-3mins
B. Back Squat; 3111; 2-3reps x 3 sets; rest 2-3mins
C. Single Arm DB Row; 3-5reps tough/arm x 3 sets; rest as needed

3-4 Sets
AD 20/16 Sets
15 HR Push Ups
12 Burpees
9 OHS 95/65
rest 2mins

A1. Front Squat 5, 5, 5, 5
A2. 15 hollow rocks

5 Rounds For Time
Row 400m
10 toes to bar
10 burpees


All Levels
EMOM x 12mins
Odd – Seated BTN Press 2111; 4-6reps
Even – 40sec FLR (on rings or floor)

rest as needed

3min AMRAP @ 90%
5 S2OH
10 Lunges

rest 1min

3min AMRAP @ 90%
5 Pull Ups
rest 3mins x 2

A. Deadlift; Work TnG Reps – build to a moderate triple for activation work
B. Seated Single Arm DB Press; 2112; 4-6reps x 3/arm

EMOM x 8mins – 3 TnG HPC (moderate)

3 Sets @ 97%
10 TnG DL (choose a moderately tough weight)
10 Burpees Over Bar
25sec AD Sprint
rest walk 4-5mins


A. Every 45 seconds HPC + Power clean (go up in weight as you go)

B. 6 x3-min AMRAPS of the following with 1-min rest in between:
8 ring rows
8 sprawls
10 cal AD


All Levels
A. BS – Every 30sec x 12 sets – 2 reps @ 55%

4 Sets @ High Effort
3 Pause Front Squats (3sec hold at bottom) @ 80-85% tough
Run 200m
15 Toes to Bar
Airdyne 16/14 Cals
rest walk 2mins

Blood Flow Day

2min Easy AD
1min FLR on Rings
2min Easy Row
2-3 Rope CLimbs – Skill Focus not speed
400m Jog
– 45mins continuous


All Levels
A1. 3 Snatch Grip DL + 3 Hang Power Snatch; rest 90sec x 4
A2. DB Bench Press; 30X1; 6-9reps; rest 90sec x 4
3 Sets
18 KBS Tough
Run 200m HARD
rest 60sec
21 Anchroed Sit Ups AFAP
Row 200m HARD
rest walk 3mins

A. PS – build to a tough single for the day in 10mins
B. AD Sprint 20sec @ 97%; rest 2-3mins x 3

10min AMRAP
12 HPS 75/55
36 Double Unders
A. Thrusters from the rack 5, 4, 3, 2, 1

B. 5 rounds for time
15 DB thrusters
10 pullups

C. 10 min cool down AD or jog


All Levels
A1. Good Morning – 3010; 6-8reps; rest 90sec x 4
A2. Wall Walk – 3-4reps – slow controlled; rest 90sec x 4
3min AMRAP
Burpee Plate Jump 45lbs

rest 3mins

EMOM x 18mins
1st – 14 KB SDHP
2nd – 8-10 Kipping Pull Ups (C2B Advanced)
3rd – 25 Double Unders + 10sec AD Sprint

A. Front Squat w/ Chains; 11X1; 2reps every 60sec x 8 (use 55-60% – speed up)

For Time
Row 500m
15 KBS 70/53
15 Burpee Box Jump Overs

rest as needed

3min AMRAP – Wall Walks
2min AMRAP – Wall Balls
1min AMRAP – Row Cals
rest 5mins x 2 sets


A. OHS technique work or OHS 3, 3, 2, 2, 1 if you’re able to load that movement

B. EMOM 30 min
1. 5 OHS from floor + 10 situps
2. Row 40 seconds
3. 6 KB swings + 30 DU’s


A. Deadlift – Build to a Heavy Single for the Day

B. 10 min AMRAP 5 Shoulder to Overhead 115/75 (Scaled 95/55) 10 Deadlifts (same weight as above) 15 Box Jumps 24/20

Warm Down: 2 min AD Cool down, 1 min foam roll back/shoulders, 1:00 min wall stretch each side x2-3



About tjsgym

Owner of TJ's Gym
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