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Look how hard Chris H., another great new addition to our CM crew, is working at his squat.  A solid vegetarian AND a lawyer.  Only in Marin. 

"I go Rx'ed"

Here comes a brain dump.  We work hard at designing these workouts with pretty specific goals in mind.  One of the criteria is that we take a shot at seeing how fast a high-level performer would do the workout at Rx weight and reps, and then we show people how to modify in order to finish in the same time period. 

"But I go Rx'ed (prescribed weight and volume)." 

 Yeah, I know, but you see the problem is that when your time is nowhere near the goal time, which we just defined above, then you aren't conditioning at the level we are looking for. 

"I understand, but I go Rx'ed"

Ok, let me try to explain it like this.  When an athlete "Rx's" a workout in ten minutes and another athlete "Rx's" the same workout only five to ten minutes slower, they've both done different...

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This is Kathie P.  We met her over six years ago at a park in our neighborhood when we lived in San Rafael.  Thankfully, our paths have crossed again, and she is now a proud TJ's Gymer.  Admittedly, Kathie has had some reservations about this whole thing, in the curious position of realizing she won't be mastering this stuff any time soon.  Sound familiar?  CrossFit is humbling, no matter how long you do it, and it's especially humbling at the beginning.  Keep at it. The rewards are worth every bit of what you put into it.   

WOD

Power Clean and Jerk x 3 reps, on the minute every minute for 10 minutes.

Use 70-75% of 1-RM and focus on finishing 3 reps as quickly as possible; rest the remainder of the minute;

10 min

and then,

5 Rounds
10 Push Press 135/95
20 Overhead Walking Lunges  45/25
30 Double Unders
10-12 min

Porch

5 Rounds
10 Push Press 115/75
20 Overhead Walking Lunges  35/15
30 Double Unders
10-12 min

Pack

5 Rounds
10 Push Press 95/65
20...

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Christine L is a very old and dear friend of ours.  I've known her longer than I've known Allison.  I want everyone to be very kind to her, and I want the coaches to be especially rough on her.  Heehee.
Congratulations to Coach Matt on a job well done this weekend at the Master's Oly meet...he took first place in his weight class!
Our Novato gym will be the site of a big Oly meet in May...the Nor Cal Open.  This is a HUGE honor for our community, bringing future Olympians and other weightlifting competitors to TJ's Gym for a regional competition...very exciting.  Details to follow.
 

WOD

North Texas Sectional

Run/Row 250m
25 Snatches (75/45lbs)
25 Kettlebell Swings (55/35lbs)
25 Overhead Squats (75/45lbs)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45lbs)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45lbs)
Run/Row 250m

Geared for no longer than 20 min

Here is how I see this one breaking down. 

Snatches-They are full squat and taken from the g...

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Nicole, who goes by Nikko, is the other half of Summer whom you all met the other day.  She is a Novato firefighter and nailed double unders the first time she had ever even heard of them.  Crap, now three quarters of you hate her already.

Our own coach Matty B will be lifting in the Pacific Weightlifting Masters Championships tomorrow in Sacramento.  Don't hesitate to give him a shout out.  matt@tjsgym.com

Andy and Karen B have some friends in from Folsom Lake who enjoy the CrossFit addiction.  They put together a workout to show them how we roll.  This is very similiar to the workout we did a couple of days ago so don't worry about asking your coach to modify or change the moves around.

WOD

4rds. Run 400 m 25 squats 20 kbs 53/35  15 sdhp 95/65  10 box jumps 5 burpees   So this is how I see this playing out.  First off squats to the ball.  Secondly kb swings that are rx'd go straight up with ear showing.  Sumo Hi Pulls leav...

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Aah, the thrill of the chase.  What we have here is me trying to bust Stephanie B looking bored during Calen's explanation of the workout today.  Obviously, she did not want her picture taken in such a compromised pose. Now I have a goal...to catch a full-on shot of Steph, who does not want her picture taken looking the way we all do at the gym and in gym photos (myself included).  I vow to catch her in the worst, post-wod-gag-pool-of-her-own-muck pic I can take.  I'm like Marlin Perkins (teenagers, you can Google that one).

I finally have the correct video up for the third team in East Sac at the bottom of the page.  Sorry.

WOD

Six sets of:
Power Clean + 2 Front Squats

and then,

Five rounds for time of:
10 Tall Wall Ball Shots (As high as you can throw)
10 Chest-to-Bar Pull-Ups

Scaling for this one is a "what can you do" type of deal for the power clean, front squat combo.  It will expose your weakness for the full clean.  Either the beginning, ...

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Mark had has first day this week and is learning that the key to success is asking questions.

Check out the video after the wod.

WOD

Good, old fashioned, straight forward grinder.

Run 800 meters

Then 4 Rounds of
10 Overhead Squats (95#, 65#)
15 Burpees
20 Kettlebells Swings 70/44

Run 800

Porch -95/65 with 53/35 swings

Pack- 65/45 with 44/26 swings

Puppies-PVC to 35lbs with 35/18 and 400m runs

The goal is to have beginners finish at the same time as high enders.  Everyone should have very high intensity.

 

East Sac Throwdown Team 3 WOD TJ's Gym from TJ Belger on Vimeo.

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Summer has been threatening to show up and finally here she is.  Great attitude and spirit.  Always a smile.  Except during Front Squatting.

WOD

Five sets of:

Deadlift x 2-3 reps with perfect mechanics and posture

Meaning that you should be using a weight that you have absolutely no breakdown in form.  You will  need a partner or coaches eyes on you for this one.

Handstand Push-Ups x 8 (work full ROM).  Here are the notes from Coach Matty B on this one.

8 sets of whatever rep scheme the athlete wants to go.  It could be 8 singles working on full ROM, the negative or just getting comfortable in the handstand position.  I didn't attach a number to it because I wanted the focus to be on technique and full ROM.  The higher end athlete should be directed towards 8 sets of the same number i.e. 8 sets of 10.  The idea is not to blow yourself out on the 1st 2 sets but to work on small adjustments to get the most power output.  Hands ...