TJ’s Gym Workouts for the Week of March 7

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Officer Enrique stopped by Friday afternoon to be sure everything was going well in the Corte Madera CrossFit Open session. All good here, Mr. Lopez. Thank you for stopping in.

*It’s Tester Week!

That’s right, since we do testing every 8 weeks, we’re due!  As always, if you’re not feeling 100% and you walk in and the workout calls for a 1RM back squat, be smart. Our coaches can work with you to determine how best to proceed during testing week, so please let us know if you have any questions. Allison’s program will have alternative workouts on some of the days, but same days will be the same for All Levels, Wrench, and Allison’s program.

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

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

*T-shirt order! We are almost sold out of our latest round of TJ’s Gym men’s t-shirts with the throwback, simple TJ’s Gym logo. Please post on the discussion board thread if you would like to place an order for a new shirt.  Colors are light blue with black letters, dark charcoal with white letters, and red with black letters.  Sizes men’s small, medium, large, and XL. These run on the larger side.

*Schedule Updates:

We have added YOGA in San Rafael Wednesdays 6am and Fridays 8:30am. So far, the feedback has been great! Please, if you want YOGA to stay on the schedule, be sure to show up for classes!

We have also added a new kids/tween class in Corte Madera at 5:00pm with Coach Brianna! This is a great group with a great coach. Please email if your child would like to join.

From time to time, we need to remove classes that have little to no attendance over a long period of time. The Tuesday/Thursday San Rafael Classes at 7:15am have been removed from the class schedule for this reason.

*Here is this week’s note from TJ to those doing the Whole Life Challenge:

I spent last weekend at my CrossFit Level One re-certification.  Have to do it every five years.  I decided that I would attack it and enjoy it.  I sat in the front row with the rapt attention of an adult at a community college English Lit class.  Full posture, eyes wide open, and notebook at the ready.  It was a combination of education, drudgery and, actually, fun.  This was my third time through, so I pretty much know the drill, but I took away some brilliant coaching cues for some of the most basic of movements.  The highlight was a presentation from none other than the creator and CEO of CrossFit, Greg Glassman.  He presented CrossFit’s continuum of sickness, wellness and fitness.  You can watch a video here  CrossFit’s New Three-Dimensional Definition of Fitness and Health – 1 by Greg Glassman.
 I’ve seen this video many times, and I’ve heard it presented live a number of times, as well.  During last weekend’s presentation, though, Greg went on a bit of tangent discussing the future.  He started by saying that 13,000 feet were cut off in California last year due to diabetes.  13,000!  Yikes!  He talked about how he does not want to participate in a system where sick people are treated to a level of wellness by health care’s definition.  Removing someone’s foot has removed them from the sick category and placed them in the well category, because they no longer have a rotting appendage. It didn’t cure them of the disease that is ravaging their body, but now they won’t die today, therefore they are well.   The continuum claims that if you are fit by CrossFit’s definition, you will be bulletproof and not susceptible to the markers that define sickness (high bp, high bodyfat, high cholesterol, insulenimia etc).
I have to admit that for the last ten years, our most consistent athletes are proving this to be true.  Whether they have gone from 30-40, 40-50 or even into their 60’s.  By consistent, I don’t mean the strongest, fastest or leanest.  I mean the folks who eat right and perform uncomfortable workouts most of the time, not all the time.  The most interesting aspect of Greg’s talk was in regards to cancer rates.  95% of cancer rates have two-three sickness markers attached to them.  Sure, we hear about childhood cancers and the perfectly healthy adult who got a tumor and was dead six months later, but for the mass majority, there is a definite correlation between components of sickness and the diagnosis of cancer.  Those are the facts.
Here is where it got interesting.  He said that if we all agree that high blood pressure, obesity, diabetes, high cholesterol, etc (for MOST, NOT ALL people) can be negated through nutrition and exercise and 95% of cancers are associated with these same markers, can we come to the conclusion that cancer, which we all know thrives on sugar, can also be negated with lifestyle choices?  Or are we going to stay stuck in the past and just wait for the diagnosis like our parents and grandparents did.
Can’t wait for the next WLC in May, because I’m choosing to be a wolf instead of a sheep.
 Keep it up!


All Levels + Wrench
A. Power Clean – 1RM
B. Press – 1RM

3min AMRAP
400m/350m Row
AMRAP burpee in time remaining
rest 2mins x 3]


A. Power Clean 3, 3, 3, 3

B. 6 sprint sets (be sure to warm up the clusters)

6 Hang Clusters (Hang clean to thruster)
6 burpees AFAP
35 second row sprint
Rest 2:30

All Levels + Wrench
A. Deadlfit – 5,3,2,1,1,1; rest as needed (make last singles tough)
B. Find you 1RM – Wtd Bar Dip (or attempt AMRAP at bodyweight)
3 Rounds for Time
Run 400m
21 KBS 53/35
12 Pull Ups


Same as tester today

All Levels + Wrench
A. Bulgarian Split Squat; 8,8,8Rm
B. Max effort Side Plank – 1set/side

18min AMRAP
12 S2OH
9 T2B


EMOM x10 sets
Box Squats 3reps

x3 sets
B1. DB Walking Lunges 20m
60-90sec rest
B2. Pause Bench Press 12-15reps 22×1
2-3mins rest

x10 sets
C. 1 Tough Pull ups
rest 30-45sec


A1. Back Squat 5, 5, 5
rest 20 sec
A2. Ring rows AMRAP each set

B. 6 rounds:
Run 400m
In remaining time in 4 mins do the following:
10 alternating single arm DB snatch
10 situps
20 Double Unders or 30 singles
Rest 2 minutes

All Levels + Wrench
A1. Front Squat; build to a 1RM
A2. Strict Pull Up; build to a 1RM

For Time
15 Thrusters 95/65
250m Row
12 Thrusters 95/65
250m Row
9 Thrusters 95/65

All Levels + Wrench
Make Up a strength Test from the Week




A1. Strict Pullups 5, 5, 5
A2. 10-15 hollow rocks (3 sets)

B. EMOM 30 min
1st: 10-12 toes to bar
2nd: 6 DB Thrusters + 30 DU’s or 40 singles
3rd: Row 100m + 4 pushups

All Levels + Wrench
5 Sets for Times

A – 15 Wall Balls (20/14)
B – 15 Box Jump Step Down (24/20)
C – 60 Double Unders
D – 15 KBS (53/35)
E – 15 Burpees
F – 15 HPS (75/45)
rest walk 5mins between sets


Same as Tester for All Levels and Wrench today

A. Close Grip Bench Press 20X1 1.1.1 x5 sets 3:00-5:00 min Rest

B.  5 sets at consistent pace:
AD 30/25 Cals
10 Man Makers
2:00 Min Rest


About tjsgym

Owner of TJ's Gym
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