Tamalpais CrossFit

January 2012 CrossFit WODs

meshelle — Thu, 09 Feb 2012 21:24:11 +0000

January 31 – 5 RNDS

21 Back Squats 135/95
12 K2E
400 M Run

January 30 – 7 RNDS

7 Front Squats 165/115
7 CTB Pull Ups

January 28 – 24 Min AMRAP

250 M Row
7 Thrusters 135/95
14 T2B
200 M Run
7 Burpees
14 Box Jumps 24/20

January 27 – For Time

800 M Run
9-15-21
- Power Snatch 95/65
- Jumping Air Squats
- 800 M Run

January 26 – Team Linda – 5 RNDS – 40 Seconds ON – 20 Seconds OFF

Bench Press – Body Weight
Clean – ¾ Body Weight
Deadlift – 1 ½ Body Weight

January 25 – The Bear Complex – 5 RNDS, 7 Reps per RND

Power Clean
Front Squat
Push Press
Back Squat
Push Press

January 24 – For Time

21-15-9
- KBS 53/35
- Wall Balls 20/14
- Rest 3 Min
- 21-15-9
  - Pull Ups
  - Clapping Push Ups
  - Rest 3 Min
  - 21-15-9
    - Row for Calories
    - Burpees

January 23 – 3 RNDS

30 Double Unders
30 Push Jerks 115/75
30 Box Jumps 24/20

January 21 – For Time

100 Leg Raises – Buy In
30-20-10
- Jumping Lunges
- SDB Cleans 50/30
- Single Arm DB Push Press (½ REP each arm) 50/30
- 500 M DB Carry Cash Out

January 20 – CFO 2011 WOD #5 – 20 Min AMRAP

5 Power Cleans 145/100
10 T2B
15 Wall Balls 20/14
- Women & Masters over 55 yrs use 9 foot target

January 19 –

On the Min for 9 RNDS
- 3 OHS – Max Weight
- On the Min for 7 RNDS
  - 7 Deadlifts (same weight as OHS)
  - 7 Box Jumps 24/20
  - On the Min for 5 RNDS
    - Crane Sprint (approx 50 M)
    - 7 Burpees

January 18 – CFO 2011 WOD #6 – 7 min AMRAP – 3, 6, 9, 12, 15, 18, 21, 24, etc.

Thrusters 100/65
C2B Pull Ups
(scoring = how many reps completed)

January 17 – 4 RNDS

5 ManMakers 50/30
15 OH Walking Lunges 50/30
20 KBS 53/35
25 Box Jumps 24/20

January 16 – “Daniel”

50 Pull Ups (sub Jumping Pull Ups)
400 M Run
21 Thrusters 95/65
800 M Run
21 Thrusters
400 M Run
50 Pull Ups

January 14 – 100 Burpees for time OR 10 min AMRAP Burpees, THEN

7 RNDS or 24 Min AMRAP
- Dumpster Run (approx 100 M)
- 12 Power Cleans 135/95 (OR 12 DB Power Cleans 50/30)
- 9 Wall Balls 20/14
- 6 Clapping Push Ups

January 13 – CrossFit Total (CFT) – Max Back Squat, Press & Deadlift

January 12 – Elizabeth – 21-15-9

Squat Cleans 135/95
Ring Dips

January 11 – 12 Min AMRAP

7 Push Press 95/65
7 Pull Ups
Crane Sprint (100 M)

January 10 – Clean & Jerk 2-2-2, 1-1-1 – THEN 3 RNDS

21 KBS 53/35
Loop Run (250 M)

January 9 – For TIME

400 M Run with 1 DB 50/30
4 RNDS
- 10 KTE (Knees to Elbows)
- 15 DB Power Snatch (Right) 50/30
- 10 DB Goblet Squats
- 15 DB Power Snatch (Left) 50/30
- 400 M Run with 1 DB

January 7

On the Min for 7 Min-3 Deadlifts 90% 1 Rep Max
On the Min for 7 Min- 3 Burpees, 6 Box Jumps 24/20, 9 KBS 53/35
On the Min for 7 Min, 7 DB Thrusters 40/25, 7 Push Ups

January 6

200 M Run
30 Wall Balls 20/14
400 M Run
20 Wall Balls
800 M Run
10 Wall Balls

January 5 – 3 RNDS – 5 Min AMRAP

500 M Row
BW Back Squats – Max Rep
Rest as needed

January 4 – 5 RNDS

3 Bench Press – Max Weight
Push Ups – Max Reps
Rest as needed

January 3 – 30-20-10

Pull Ups
Box Jumps 24/20

January 2 – Helton – 3 RNDS

800 M Run
30 DB Squat Cleans 50/30
30 Burpees

2012 CrossFit Open at Tamalpais CrossFit Gym in San Rafael

meshelle — Thu, 09 Feb 2012 21:17:31 +0000

We are really excited about the 2012 CrossFit Open this year and are hoping you are too! We want you too participate in this fun and exciting worldwide competition! Come support and encourage your follow classmates while at the same time be transformed into a better athlete. If you have any passion for CrossFit or for competing, you should register and participate in this bonding, community-building event.

The 2012 CrossFit Open will last for 5 weeks with a new WOD being announced every Wednesday at 5 pm. You will have until 5 pm the following Sunday (4 days) to complete the WOD and enter your score via the leader board.

We plan on making this a fun and inspirational event, please read below and get ready to impress your self with your untapped strength and speed!!

Each week starting on February 22- the 5 weeks will play out like this:

The competition training classes will be rescheduled to Thursday 5:00 pm and Friday 6:00 pm for the duration of the 2012 CrossFit Open.
Wednesday 5 pm- WOD announced by CrossFit HQ
Thursday 5 pm, Strategies/ Standards Meeting and movement prep.
Friday 5 pm class will join in and tackle in the Open WOD. Athletes participating in the Open have a chance to do the WOD officially with a judge at 6 PM on Friday. This will be a fun event that will last until every athlete has made an official effort. (Stay after for fun and drinks)
Sunday 9 am- 11 am athletes participating in the Open have another chance to do the WOD officially with a judge at Open Gym (no charge if you are officially registered in the Open)

Ideally you will have 2 chances to get the WOD completed and to record your best score (once may be enough for you). If the above times do not work, please contact Michael or Meshelle at info@tamcrossfit.com to make other arrangements.

This is gonna be fun, come get some!!!

2012 Holiday Schedule

meshelle — Fri, 13 Jan 2012 17:00:00 +0000

Below is our Holiday Schedule for 2012. Please check back often as class times may change.

Monday, January 16- Birthday of Martin Luther King, Jr.- Full Class Schedule

Monday, February 20- Washington’s Birthday- Full Class Schedule

Monday, May 28- Memorial Day

Wednesday, July 4- Independence Day

Monday, September 3- Labor Day

Monday, October 8- Columbus Day

Monday, November 12- Veterans Day

Thursday, November 22- Thanksgiving Day- 8 & 9 AM Only

Monday, December 24th- Christmas Eve- 8 & 9 AM Only

Tuesday, December 25- Christmas Day- Closed

September- December 2011 CrossFit WOD Photos

meshelle — Tue, 03 Jan 2012 01:42:40 +0000

Check out some great photos of our Competition Training, Thanksgiving, Fran For Families and much more!

New Happenings for the New Year at Tamalpias CrossFit in San Rafael

meshelle — Mon, 02 Jan 2012 05:18:34 +0000

Happy New Year everyone, you may notice that there have been some changes around TCF…

Bar Code Scanning- Clients will now be in charge of scanning their bar code (located on your Work Out Journals) before class. We will give a tutorial before each class but we are sure you will find this very easy and maybe even a little fun…

New On Ramp Classes- Starting in January, all people new to CrossFit will need to go though 3 quick, yet informative On Ramp Classes. These classes are based on the 9 foundational moves of CrossFit and will give the athlete a better understanding of what CrossFit is as well as give them more confidence when entering the class. For more information, please visit our Getting Started page.

We are so excited for 2012 and all the fun that is in store for us! Happy New Year!

Tamalpais CrossFit Holiday Tip #2

meshelle — Thu, 22 Dec 2011 20:12:06 +0000

Take care of yourself from the inside out because what you eat is more important than what you lift!
There are 24 hour in a day and you spend one of them in the gym, that means, you have 23 hours to make good choices (and to make poor choices). Nutrition is the key to every aspect of our lives, it affects our energy levels, our recovery, and our overall defense against disease. To quote the late Jack Lalanne, “You put junk in, junk comes out. You put good in, good comes out.”

When planning your 2012 Resolution, make it one that will effect your health from the inside out…weather it be cutting out the sugar, eating only organic or reducing (possibly removing) your alcohol intake, all these choices will make your time spent in the gym more rewarding physically from the inside out!

Happy Holidays!

Tamalpais CrossFit Holiday Tip #1

meshelle — Wed, 21 Dec 2011 20:03:27 +0000

Work on what you hate, not what you love… We all have moves that we could improve upon, I maybe the worst offender…I could Snatch until the cows come home, but thats not going to help me with my Double Unders or make it easier to breathe during those long Met Cons. In setting your fitness goals for 2012, don’t avoid your weaknesses, spend time with them, get to know them and soon you will love them.

If you need help perfecting those Muscle Ups or Hand Stand Push Ups, ask a coach to give you 3 progressions to work on. Take 5 minutes after each class and I guarantee you within 2 weeks it will be BAAAAMMM~ hellllooo Muscle Up!

If you want to be the best human being you can be, start small and celebrate your accomplishments!

Happy Holidays!

December 2011 CrossFit WODs

meshelle — Tue, 06 Dec 2011 20:40:42 +0000

December 28 – Snatch Balance – 1 rep Max Weight – THEN 5 RNDS

9 Deadlifts 135/95
6 Hang Power Snatch 135/95
3 Overhead Squats 135/95

December 27

800 M Run
30 Power Cleans 135/95
400 M Run
20 Power Cleans
200 M Run
10 Power Cleans

December 24 – 12 Days of Christmas

1 Crane Sprint
2 Thursters 135/95
3 Power Cleans 135/95
4 Burpees
5 Jumping Lunges
6 Pull Ups
7 Sit Ups
8 Push Ups
9 Air Squats
10 Wall Balls 20/14
11 KBS 53/35
12 Sprawls

December 23 – Grindy

10 Clean & Jerks 135/95
5 RNDS Cindy
10 Clean & Jerks
5 RNDS Cindy
10 Clean & Jerks

December 22 – 5 RNDS

12 Power Snatches 95/65
12 Over Head Static Lunges
400 M Run

December 21 – Back Squat 3-3-3-3-3-3-3 THEN

100 Burpees for Time

December 20 – 8 RNDS or 40 Min AMRAP

8 Calorie Row
8 Push Ups
8 Wall Balls 20/14
8 Slam Balls 30/20
8 Pull Ups
8 Box Jumps 24/20
8 Sit Ups
8 Jumping Lunges

December 19 – Thruster – 1 Rep Max – Off Racks THEN

30 Push Press 135/95
500 M Run
30 Push Press

December 17 – 20 Min AMRAP

9 DB Power Cleans 50/30
9 Pull Ups (sub Jumping Pull Ups)
18 Double Unders (sub 9 Jumping Squats)
9 Calorie Row
100 M Sprint
9 Box Jumps 24/20
18 KBS 53/35
100 M Sprint

December 16

December 15

December 14 – WOOD

December 13 – 5 RNDS

3 Push Press – Max Weight off Racks
7 Burpees
14 Pull Ups
Rest as Needed

December 12 – 4 RNDS

7 Hang Squat Cleans 155/105
21 Sit Ups
Loop Run

December 10

December 9 – Nicole – 20 Min AMRAP

400 M Run
Pull Ups – Max Reps

December 8

750 M Row
50 KBS 53/35
50 Back Extension
50 Wall Balls 20/14
50 Sumo Deadlift High Pulls 75/55
50 DB Push Press 30/20
50 Toes To Bar
800 M Run

December 7

400 M Run
OHS Max Rep 135/75
Clock Hits 5 Minutes
400 M Run
Front Squats Max Rep 135/75
Clock Hits 10 Minutes
400 M Run
Back Squats Max Rep 135/75
Clock hits 15 Minutes – WOD OVER

December 6 – Fight Gone Bad

December 5 – 3 RNDS

18 Deadlifts 225/165
18 DB Power Cleans 50/30
18 Over Head Walking Lunges 50/30 – 9 On Left Side, 9 On Right Side

December 3 - Fran

December 2

800 M Run
Rest 2 Min
800 M Run
Rest 3 Min
800 M Run

December 1 – On the Min for 12 RNDS

2 Full Cleans- Max Weight

Best of the Bay

admin — Tue, 06 Dec 2011 17:40:37 +0000

Best of the Bay- Watch our Best of the Bay video to get a better understanding of what CrossFit is.

Thanksgiving Holiday WODs

meshelle — Tue, 22 Nov 2011 21:29:44 +0000

We will have one class on Thanksgiving from 8 am- 9:30 am! Here are some fun WOD’s to do whilst we are closed for the Holiday on November 25th, 26th and 27th. Invite some friends to the local track or to your garage and have fun!! Don’t forget to warm up properly!! Happy Thanksgiving everyone!!

WOD #1:

400 M Run
12 Burpees
400 M Run
24 Jumping Air Squats
400 M Run
36 Sit Ups
400 M Run
48 Push Ups
400 M Run

WOD #2

20 Min Run for Distance

Run for 20 Minutes lunging 20 steps every 1 minute.

WOD #3

10 rounds
Sprint 100 meters
Walk 100 meters