Zone Rangers Athlete Profile – Tom James

Name: Tom James

Nick Name: Teej

Deadlift: 405lbs

Max Handstand Pushups: 25 reps

Diane: 6:40

Fran, Helen, Nancy, AND any longer metcon:  FAST!

Tom (aka TeeJ) is a beast.  I remember the first day I walked into the CFZ Grand Opening in May 2009.  Dee had the Fran workout laid out for us to tackle.  There were some specimens there that day but in my heat there was this guy who moved so fast it was unbelievable.  I could have sworn we started pullups at the same time but this guy did twice as many in half the time I did…  Well, that guy was Tom and as I found out that day, he’s the real deal.  

TeeJ can crush it in strength, bodyweight, and metcon WODs and is a fierce competitor.  With his all-round abilities, Tom will be an important element in our Affiliate team in a couple of weeks.


Today’s Workout:

Buy-in – 5 x 3 Overhead Squats, build up to around a 3RM

WOD – The Rabbit

Five rounds for time of:

  • Row 300m (ladies), Row 400m (gents)
  • 15 burpees

Zone 3 – 4 rounds

Zone 2 – 3 rounds

Zone 1 – scale as needed

Games Prep – full Tabata row (8 intervals), 5 minutes (ish) after finishing the main wod.

Cash-out – 40 reps of toes to bar, ghd situps, kte or double crunch (not for time)


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