Workouts for the Week of May 16th, 2016


*The TJ’s Gym Competition Team 2016*

Huge Congrats to our TJ’s Gym team (Dan, Justin, Evan, Brianna, Veronika, and Zoe, with alternate, Brian, not pictured) who competed at the California Super Regional in San Diego over the weekend. The field was fierce, and there were a couple of setbacks with some movements that weren’t in their wheelhouse, but these six athletes gave it their all and made us proud.  Here they are being interviewed after taking first place in their heat in the 7th workout of the weekend.  Congrats to all of you, and thanks to Shanna for her help coaching the team!

Also, hearty congratulations to Marcus Filly on qualifying for the CrossFit Games! This is a huge accomplishment that comes as the result of a significant training focus and lots of sacrifices along the way, not to mention a whole lot of natural athleticism!  Best of luck in Carson, Marcus!

*Bring-a-Friend Workouts with TJ:

Have a friend who is curious about TJ’s? Want to get some of your friends in as training partners? These classes are a great way to give them a taste of what you do when you’re at the gym, and TJ will be sure to give them all sorts of information that will benefit them, whether or not they choose to come back. Workouts will be designed to be user-friendly and safe for those without prior experience or training. The classes will be free for you, too, as long as you bring a friend! Just have your friend email prior to the class, to get the waiver done and help us plan numbers.

Saturday, May 21st in Mill Valley 9:30am  (regular class time)                                 Saturday, June 4th in Corte Madera 9:00am  (alongside Open Gym time)
Saturday, June 11th 9:30 San Rafael (regular class time)

*Women’s Apparel Order: Place yours by Thursday, May 20th! We will have extras, too, but reserving yours now guarantees the color and size you want!



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TJ’s notes: Monday we are working basic Squatting and Pushing Strength.  Should be tough.  Then the metcon has basic movements.  You should push hard to finish in the two-min time frame.  You have equal parts rest, which should have you in the 80-85% effort range. You should feel like there is some, but not complete, recovery.

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TJ’s Notes-Coaches will be writing results on board for each section of the conditioning piece. (ex. 36 burpees/10:42/24 Burpees) Sprint the first section and recover. The second section is a classic grinder. Don’t let the conditioning/heart rate dictate the effort. Keep it at 70%. Then, back to the Sprint for the final 2 min. Full-tilt boogie on the final Burpees/MU’s

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TJ’s Notes:  Today, we are keeping up core development with explosive squatting strength. Then conditioning option: either varied heart rate working heavy, with some skill work, or higher heart rate and keeping it simpler with the movements. Your choice. Then it’s on to the Row–all about power and maxing out the hormonal output (or opting for the longer metcon if you’re up for that).  Coaches will be putting up total calories after the four sets.  This one should be 100% effort.
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TJ’s Notes: A goal today is to realize the subtle difference between overhead strength and hip power when going overhead. Then it’s hips and heart. Total number of reps are going up on the board at the end of each set. This is an almost 1-to-1 ratio of work-to-rest, so the recovery will be minimal. Reps and cals will fall, but not by much. The goal is to work hard for the full 45 seconds without taking a break.
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TJ’s Notes: Building a relationship between core strength and the squat for the Front Squat. Pure strength and then building a little muscular stamina for the EMOM. The conditioning piece is a 10-12 min elevated heart rate push. It’s not cardio. It’s up around 80-85% the whole time. If you are dropping down and losing heart rate because of the pull-ups, you should modify. NO BANDS. Kipping or Jumping. If your transmission can’t access power today I’ve added a little AMRAP finisher to keep the aerobic system going for a little while longer. The Allison’s version allows you to keep moving by breaking up the movements into smaller sets, and, as usual, extends the conditioning portion.

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TJ’s Notes: Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.
In addition to honoring Adam Brown, this workout is just CrossFit “fun.” Lots of volume with lots of varied movements. This is a 25-35 min grinder. Heart Rate is fairly low, and you’re just chipping away at the reps. You should be doing a minimum of 5 touch-and-go-reps the whole time. If you are using lighter weights and going for the buzz, try to go unbroken and throw an 800m run between rounds to keep it in the same time frame as the grinders (or do the Allison’s version). This is easy to partner up for the bench because while you might be using different weights it’s easy to take off a pair of tens each set. Big sweaty, but not sizzling bacon when this one is over. Just tarred.

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TJ’s Notes:  Single Leg Bending to build hamstring tension and balance.  Building pulling strength will help with the development of higher pulling skills, if you’re interested down the road.  The fun partner workout will keep the sweat going while you “rest,” which really means recovering through movement.   This one will have a race like-feel to it, so don’t hold back!




About tjsgym

Owner of TJ's Gym
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