TJ’s Gym Workouts for the Week of 3/14



Jessica, Evan, and little sister, Attey Lou are doing great! Congrats to all!

*During Jessica’s maternity leave, please email for all membership-related questions.  For any other help or information regarding all other gym matters, please

*Minor schedule update: Abs, Glutes, and Mobility with Jaime continues in San Rafael at 9:30am on Wednesdays. This class no longer meets in Corte Madera on Fridays.

*YOGA is still going in San Rafael. We apologize for the cancellations last week, as Sunya got hit with the flu. Check it out on Wednesdays at 6am and Fridays at 8:30am!

*Our TJ’s Teen program is going strong! Check out all of our current class offerings here, and let us know if you have a teen or tween ready to get started. It’s a great way to get them moving if they don’t already or to prepare them for their next sports season. Email to get going!

*Now that the Whole Life Challenge is over for this round, here’s TJ’s final note. We encourage you all to sign up for the next round, which starts May 7th–it’s a great way to keep yourself in line with the support of our great community! Just go to here to register as part of the TJ’s Gym team!

The WLC and the Amish. Wha?!

This will be my final letter to everyone, because the WLC is coming to a close. I read a quote somewhere recently that talked about everyone having the ability to eat whatever they wanted. Cake, ice cream, brownies etc. The only rule was that you had to make it yourself with individual ingredients. No Sodium Acid Pyrophosphate, Polysorbate 60, or High Fructose Corn Syrup, Choose the best quality possible, and make it yourself. Sure, we know too much sugar is bad, and sure, we know too many calories are bad. But what about the man made shit we put into our bodies, otherwise known as added ingredients? Screw that stuff. Just eat food. Brilliant idea.

It got me thinking about the Amish. I’ve got no idea why, but I started researching. The Amish have the same mortality rates as the rest of the nation, except that they don’t participate in modern medicine. If they did, they would probably beat the average. Their cancer rates are ridiculously lower than the average American, and they consume the exact opposite of the FDA’s recommended diet for preventing cancer. They eat tons of fat in the form of lard (pork fat), full-fat dairy, very little green vegetables, and lots of red meat. What stuck with me is that their recipes only have whole foods as ingredients.

I’m tying into this final letter, because the end of each challenge can cause some strife. “What do I do next?” is a common question. Hopefully some of the WLC will stick with you through the next couple of months or years, and you’ll be able to use some of the strategies to keep your overall health moving in the right direction. The end of the WLC happens to coincide with the end of my time on crutches. I haven’t been able to do much prepping or cooking–or at least as much as I usually do. I’ve been at the mercy of the Whole Foods hot bar too often, and I’m looking forward to taking control back. So, I have made a decision for myself. I’m allowed to eat whatever I want. Good or “bad.” The rule is that I have to prepare it myself with as few ingredients as possible, and I have to be able to recognize what each ingredient is, a la the Amish. If I want cake, I need to make it myself (no box mix), If I want pizza, I have to make it myself. I feel that this is another level of the WLC that could show up some day as a challenge.

All this inspired me to come up with a few other challenges you can hold yourself to with the simplest of rules. Just do it. You don’t have to do all of it, just what you choose. You can try multiple things, or you can add as you go, or just choose one and then the next one. For two weeks try one of the following:

1. 15 minutes of exercise per day
2. 15 minutes of stretching per day
3. Half your bodyweight in ounces of water per day
4. Going to bed before 10pm everyday
5. 10 minutes of meditation everyday
6. 7hrs of sleep per day
7. No sugar every day
8. Log your food every day
I’m proud of all of you, and I’m hoping you’re willing to keep going in your own way. I, for one, will be back at it in June, because the WLC works for me. The community, the rules, and the hard parts are all worth it for me. Please feel free to contact me at any point with any questions or comments that you have.

Oh, and does anyone have a breadmaker I could borrow?

See you at the gyms,




All Levels
A1. Front Rack Step Up (low box heigh); 4-6/leg; rest 90sec x 4
A2. Ring FLR; 45-60sec hold; rest 90sec x 4

3 Sets for Reps
:45sec – Hang Squat Clean (115/75)
:15sec – REST
:45sec – Burpee Plate Jumps
:15sec – REST
:45sec – Row Caloires
1:15 – REST
*record Reps + Calories for each Round

A. Hang Snatch + OHS – every 90sec x 6 sets

B. Front Squat; 2,2,2 @ 80-85%; rest 2mins

EMOM x 15mins
1st – 8 Renegade Rows 40/30lbs
2nd – 15 Wall Balls 20/14
3rd – 12/10 Cal Row


A. Power Clean 3, 3, 3, 3

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

8 Hang Power Cleans
8 burpees AFAP
35 second row sprint
Rest 2:30

All Levels
3 Sets @ 95%
8 Deadlifts
Row 200m
rest walk 2-3mins

3 Sets @ 95%
6 Hang Power Cleans
Airdyne 30sec
Rest walk 2-3mins

3 Sets @ 95%
12 Russian KBS
Run 200m
Rest walk 2-3mins

A. Pause Split Jerk; (hold 1sec in bottom of dip); 1 rep every 75sec x 8-10 sets

B. 4 Sets @ 90%
18/15 Cal Airdyne
10 Push Press (@ 65-70% of max)
8 Deadlifts 225/155
6 Bar Facing Burpees
rest walk 2-3mins between sets
*increase load on Deadlift with each set if you feel confident there
A1. Front Squat 3,3,3,3
A2. Ring Rows 8, 8,8, 8 (make these challenging!)

B. 8 sets
10 toes to bar
10 KB swings
Run 200m
Rest 90 sec

All Levels
A1. Half Kneeling Single Arm DB Press; 2112; 6-8/arm; rest 60sec x 4
A2. Single Arm DB Row; 20X2; 6-8/arm; rest 60sec x 4
A3. Turkish Get Up 2/arm; rest 90sec x 4

12min AMRAP – Sustainable pacing – aerobic effort 85%
5 Renegade Rows 40/25
10 Box Jump Step Down 24/20″
15/12 Calorie Airdyne

A. Close Grip Bench Press; 20X1; 2-3reps; rest 2mins x 4

4 Sets
Row 250m
AMRAP MU unbroken
rest 30sec
Run 200m
AMRAP Ring Push Ups Unbroken
rest 30sec
Ski 150m
AMRAP T2B Unbroken
rest 30sec
Airdyne 15/12 Cals
rest walk 3-4mins between sets


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

B. EMOM 30 min
1st: 9 burpee box step ups
2nd: 6 wallballs + 30 DU’s or 40 singles
3rd: AD 40 seconds


Every 45sec x12sets
Box Squats 2reps

x3 sets
B1. Front Rack Reverse Lunges 12/side; 30sec rest
60-90sec rest
B2. Pause Bench Press 8-12reps 22×1
2-3mins rest

x10 sets
C. 1 Tough Chin up
rest 30-45sec
Thursday; Happy St. Patrick’s Day!

All Levels and Allison’s:


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

OR, if you’re not up for Murph, you can do:
A. Front Squat; 22X1; 5,4,3,3; rest 2-3mins

B. Strict Pull Up – 60sec AMRAP; rest 3mins x 3 sets

5 Sets
Run 200m
12 Toes to Rings
15 Air Squats
Rest walk 90sec between sets

Make Up Day
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


All Levels + Wrench
A. Deadlift; 5,5,5,5,5; rest 2-3mins

B. Wtd Push Up; 10,8,6,4,2

Open 16.4


A1. Press 3, 3, 3, 3
A2. Single Leg RDL with DB’s 5 per leg, nice and light

B. 6 sprint sets
3 Heavy Push Press
10 candlestick to standing (use hands for assistance as needed)
250m Row
10 Cal AD
Rest 2 min

All Levels
5 Sets for Times

Row 300/250m
12 Burpees
15 KBS
10 Dips
Run 200m
12 Wall Bals

rest walk 3-4mins between sets
*rotate order of movements every set
A. Single arm Landmine Press; 6-8/arm; rest 90sec x 4
B. Back Squat; 00X1; @ 55%; 2 reps every 45sec x 8 sets

30min @ Zone 2 Effort
5 Box Jumps 36/30″
3 Burpee Bar Muscle ups
6 Alt DB Sntach 60/45
80m Farmers Carry 70/53
2 TGU/arm 44/26


A. DL 4, 4, 4

B. 4 sets

Run 400m
10 sprawls
10 single arm dumbbell snatches
20 walking lunge steps
30 DU’s
20walking lunge steps
10 single arm DB snatches
10 sprawls
Run 400m

Rest 2 min


A. CGBP – Build to a Heavy Single
(If people get done early with CGBP, have them do B1. and B2. while waiting)
B1. Russian Step Ups 6-8 reps/side x2-3 sets 1:00 min Rest
B2. Russian Twists 20 Reps x2-3 sets 2:00 min Rest
C. For Time:
     3 Mile AD
     2K Row
     1 Mile Run

About tjsgym

Owner of TJ's Gym
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