TJ’s Gym Workouts for the Week of Feb 29

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ANNOUNCEMENTS:

*YOGA in San Rafael is a big hit so far!

Wednesdays 6am and Fridays 8:30am.

Come work your mobility and do some checking in with your body and soul.  Let us know if you’re interested in other times!

*Dunk Tank body fat testing will be back in San Rafael Sunday, March 13th. Email Jessica@tjsgym.com to reserve your 15-minute appointment.

*”Ask the Doc” seminar with Dr. Drew Ruebbelke Sunday, March 13th in Corte Madera. 11am. Find out how to prevent injuries and deal with the ailments you have already.

*Congrats to everyone who made it through the first workout of the CrossFit Open 2016! Although scores have not yet all been posted, our competitors all did great, and we are excited to see what the next month brings.

*Here’s TJ’s message to the Whole Life Challenge crew for this week:

The facts on how to lose body fat, in order of importance.   THIS IS NOT THE SAME AS HOW TO LOSE WEIGHT ON THE SCALE!
1.  A well balanced nutrition plan that supports the balancing of an indivdual’s major hormonal systems. 
 In order of importance these are (for men AND women)
-Testosterone
-Estrogen
-Cortisol
-Insulin
This nutrition plan needs to consist of protein, fat and carbohydrate in the correct amounts and the right calorie total for each individual and his/her individual goals.  These amounts are found by assessing an individual’s current stats (current bf %, current lbm %, where bf is held, age, and many other factors).
2.  A lifestyle plan that removes the sleep/stress roadblock.
  In order for a nutrition plan to work, you must create a perfect environment for stress reduction and sleep perfection.  Without controlling stress and sleeping well, the nutrition plan will initially create change but will then fail to keep the train rolling.
This brings us to the next point: how exactly bodyfat leaves our system.  When the environment is perfect–and only when it is perfect–white bodyfat cells begin to collapse, sending water and carbon dioxide into our system.  That water is happily absorbed into our kidneys, muscle cells, brains cells, etc.  The carbon dioxide is emitted out of our bodies through our skin and breath.  We do get rid of some of that CO2 during exercise, but the MOST CO2/former bf leaves our bodies when our hormonal system is in perfect harmony, between the 7th and 9th hours of sleep. If the hormonal balance is not present, our bodies flush a bit of water for a short period time, giving us the false belief that our train is gaining steam.  Our fat loss train loses it’s steam eventually, because a perfectly balanced diet can only do so much, and the stress/sleep roadblock will eventually stop the train in its tracks.
3.  A well balanced fitness program that supports an individuals hormonal system by building lean body mass and increasing cardiovascular capacity.  
For both men and women, a key component to fat loss is having enough lean body mass.  Without that key ingredient, it becomes impossible to lose bodyfat.  LBM is gained many different ways, and it depends on the individual as to what the best plan is to gain LBM, no different from the individual nutrition and lifestyle plans I wrote about above.  The reasons we have gotten results from a new workout regimine are as follows:
1.  We suck at it.  Because of this our brains explode connecting neurons and burns a phenomenal number of calories while we try to coordinate.
2.  We are motivated. We see results, it makes us happy, we have a crush on the instructor, whatever.  There is a beautiful combination of hormones that causes us to work past the emotional and physical limitations, which would otherwise make us give up (if we weren’t motivated).
3. We believe.  We truly and honestly, in the deepest depths or our hearts and minds, believe that this is what we should and need to be doing right now.
We start to “tone up,” and the jeans feel looser and people comment that we look like we’ve lost weight.  Typically this is because there is a new dose to lean body mass causing it to change in a positive way, and the extra water accumulation we’ve built up has been flushed out.  The next step is when our bodies begin to adjust to this new program and our LBM no longer has the same demand, because we have become stronger/adapted.  The hormones no longer have that big output.  This is typically because we are following some sort of generic program en masse.  For those of you who are still seeing positive results from an en masse program…GREAT!  Keep going!  For those of you who no longer see results, there needs to be an assessment as to why this is happening and what needs to be tweaked, so you continue to allow for hormonal balance and the bodyfat loss stays on point.
Those are my three tips.  Nutrition is the top dog.  Lifestyle is a close second.  Physical activity is actually a distant third.  Eventually, when the hormonal roadblocks have been removed, the train continues to gather speed.  Emotional and physical tasks become less hard.  Having a plan, goal, and coach is what makes this all possible.
Let me know what you think,
TJ

Here are your workouts for the week ahead:

Monday:

All Levels
A. 5 Strict Press + 3 Push Press – build to a tough complex

21min AMRAP
Run 1k
50 DB Push Press
40 Burpee Plate Jumpes
30 Cals Airdyne
20 Renegade Rows (same DB’s as PP)
10 TGU
Wrench
A. 2 Halting Clean DL + 1 Clean Pull; rest 2mins x 4 sets
B. Half Kneeling SA Landmine Press; 2122; 4-6/arm; rest 2mins x 3

EMOM x 9mins
5 HSPU
5 HPC 135lbs
*same minute

For Time
25-20-15
Row Cals
C2B Pull Ups

Allison’s:
A1. Back Squat 3, 3, 3
rest 20 sec
A2. Pullups 5, 5, 5

B. 6 rounds:
Run 400m
In remaining time in 4 mins do the following:
AMRAP
8 KB swings
8 DB thrusters
20 Double Unders or 30 singles
Rest 2 minutes
Tuesday

All Levels
A. Back Squat – build to a 1RM

3 Sets
60sec AMRAP Wall Balls
60sec AMRAP Pull Ups
60sec AMRAP Double Unders
rest 3mins

rest as needed

For Time
50/35 Cal Airdyne Sprint

Wrench
A. PP+PJ – build to a tough complex
B. PP+PJ+SJ @ 77% of part A – 1 complex every 45sec x 8
+
For Time
Row 1k
40 Burpees Over Erg
40 T2B

Allison’s:

A. Hang Power Clean + Power Clean 3, 3, 3, 3

B. 6 sprint sets:

5 Power Clean moderate weight
6 burpees AFAP
35 second row sprint
Rest 2:30
Wednesday

All Levels
EMOM x 10mins
Odd – Single Arm DB Press 20X2 – 3-5/arm
Even – 20sec Side Plank/arm
+
5mins AMRAP
Run 600m
AMRAP Anchored Sit Ups in Time Remaining

rest 2mins

5min AMRAP
40 Box Jump Step Down
AMRAP Power Cleans in time Remaining 115/75

rest 2mins

5min AMRAP
Row 1k
AMRAP Distance Walking Lunge

Wrench
A. Hang Snatch + 2 OHS @ 22X1; every 2mins x 5
+
5min AMRAP @ 85%
1 Muscle Up
12 Cal Airdyne

rest 3mins

5mins AMRAP @ 90%
1 Rope Climbs
7 Burpees

rest 3mins

5min AMRAP @ 95%
12 Cal Row
12 BJSD 24″

Strength

A. Deadlift; build to a 1RM
B. Strict Press; Build to a 1RM
x3 sets
C. 12-15rep Box Squat (light & smooth)
rest as needed

Allison’s:
Sweatfest in SR at 8:30 if you can, OR:

A1. 25m Farmer’s Carry holding heavy KB’s
A2. 15 Weighted sit-ups

B.
1 minute box step up and down
1 minute DB clean and jerk or empty bar clean and jerk
1 sprawls
1 min hollow rocks

30 sec AD sprint
30 sec AD 50%
30 sec AD sprint
30 sec AD 50%
30 sec AD Sprint
30 sec AD 50%
30 sec AD sprint
30 sec AD 50%
rest 1 min

45 seconds box step up and down
45 seconds DB or empty bar C and J
45 seconds sprawls
45 seconds hollow rocks

30 sec AD sprint
30 sec AD 50%
30 sec AD sprint
30 sec AD 50%
30 sec AD Sprint
30 sec AD 50%
30 sec AD sprint
30 sec AD 50%
rest 1 min

30 seconds box step up and down
30 seconds DB or empty bar C and J
30 seconds sprawls
30 seconds hollow rocks

30 sec AD sprint
30 sec AD 50%
30 sec AD sprint
30 sec AD 50%
30 sec AD Sprint
30 sec AD 50%
30 sec AD sprint
30 sec AD 50%

C. 8 minute jog or row cool down

Thursday

All Levels
5 Sets – Tough effort

8 Tough Back Squats from Rack
Airdyne 25 Cals
45sec FLR
Run 300m
20 KBS 53/35
rest walk 3mins

Wrench
Blood Flow Day

30-45mins continuous
1 TGU/arm
8 Ring Rows
200m Jog
20sec Side Plank/side
10m Walking Lunges
Row 200m

+

15min Mobility

Allison’s:
Rest or make-up day
Friday

All Levels + Wrench
A1. DB power Satch – work on building up to a tough single
A2. Close grip Bench – work on building up to a tough single
+
CF OPEN WORKOUT

Allison’s:

A1. Deadlift 3, 3, 3
A2. 6-8 ring rows

B. EMOM 30 min
1st: 10-12 toes to bar
2nd: 10 single arm DB snatches + 30 DU’s or 40 singles
3rd: Run 100m + 10 air squats
Saturday

All Levels + Wrench
A1. DB power Satch – work on building up to a tough single
A2. Close grip Bench – work on building up to a tough single
+
CF OPEN WORKOUT

Allison’s:

A1. Deadlift 3, 3, 3
A2. 6-8 ring rows

B. EMOM 30 min
1st: 10-12 toes to bar
2nd: 10 single arm DB snatches + 30 DU’s or 40 singles
3rd: Run 100m + 10 air squats
Sunday

A. Close Grip Bench Press 20X1 2 Reps x5 sets 3-5 min rest (Increase weight from last week)
B. 5 sets at consistent pace:
     400m Run
     20m Walking Lunge
     8 Burpees
      Rest 1:1
C. Cool Down 5-10 min AD.  Wall Stretch, Banded Shoulder stretch hold at least a minute on all stretches. 2 minutes ideal.

About tjsgym

Owner of TJ's Gym
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