2 Rounds50 Double-Unders
40 Kettlebell Swings
30 Box Jumps
20 Med Ball Cleans
10 Burpees
Wednesday Feb 18
2 Rounds50 Double-Unders
40 Kettlebell Swings
30 Box Jumps
20 Med Ball Cleans
10 Burpees
From Tucker
Something from my Heart.Gordana - the true Warrior Spirit. I met a wonderful group of folks in Canada on February 14, 2009 and the hits just keep on coming.
Gordana, was one of those wonderful people whose spirit fills the room... You know some one special is inside the box, you sense it first, as a coach you look about the room and size up what you have to work with, and then eye contact is made - she stared right back at me, almost through me. I wondered how the seminar would go for her.
Not once did I ask her to tell me her story - although I knew she had one to tell. I supposed the time spent over the weekend would allow it to naturally reveal itself to me. It did not. She kept her story close to the vest as though she were playing a tight hand of poker. Not once did she complain, not once did she retreat, not once did she leave me room for doubt, and not once could I have thought what it was like to be in her shoes.
Something had changed her, something indeed... I watched this lady workout and display a full 16 hours of work and body movements. I watched her step up and tirelessly approach the work of the day - she also intently hung on ever Texas sized syllable i spoke. Only in the last hour as I prepared to go did I learn her tale, her epic battle, the one she now fearlessly rages. No wonder the gymnastic cert to her was simply a walk in the park, she had been busy defeating things far more difficult than gymnastic moves. Gordana has been busy about getting on with life, and killing cancer.
Gordana - you have all my respects, all my admiration, and all my heart felt love. I encourage those of you to read her story and read her blog. She is a lady, a mother, a wife, and a wonderful athlete. The pleasure was all mine young lady.
http://www.crossfitthroughcancer.com/
tucker
Letter to the Editor
"Hey Coach Tucker,
Coach Glassman told us at our level one cert that we had to set out every morning and do everything in our power to give people greatness. That's something that really stuck with me and it's something that you don't often see. But you do it. In fact, you do it better than anyone that's ever coached me and believe me when I tell you, that's a serious compliment.
If I can hit a nice back lever and knock out 10 free standing handstand push-ups, fix my kip and hold a good L-sit for 1 minute sometime in the next 3 months (with some hard work of course) I'll feel as though I got a lot out of your cert. If I can properly convey all the information and techniques that you taught us over to my clients, I'll be delighted. But, If at some point in my career as a trainer and a coach, someone walks up to me and tells me that I'm half the coach that Jeff Tucker is, I'll consider myself a very successful man. I thank you from the bottom of my heart. I loved your cert.
Eric Vandermeersch
Crossfit Mississauga"
Coach Glassman told us at our level one cert that we had to set out every morning and do everything in our power to give people greatness. That's something that really stuck with me and it's something that you don't often see. But you do it. In fact, you do it better than anyone that's ever coached me and believe me when I tell you, that's a serious compliment.
If I can hit a nice back lever and knock out 10 free standing handstand push-ups, fix my kip and hold a good L-sit for 1 minute sometime in the next 3 months (with some hard work of course) I'll feel as though I got a lot out of your cert. If I can properly convey all the information and techniques that you taught us over to my clients, I'll be delighted. But, If at some point in my career as a trainer and a coach, someone walks up to me and tells me that I'm half the coach that Jeff Tucker is, I'll consider myself a very successful man. I thank you from the bottom of my heart. I loved your cert.
Eric Vandermeersch
Crossfit Mississauga"
6 roundsBravo
Take a minute and look at the PR board in the gym next time you're in. There are some very impressive stats posted for February. Big bests on the benchmarks, and all the major lifts. Dead Lifts, Press, Push-Jerk. They're all there.
Keep up the excellent work.
Join us tomorrow for the free Saturday CrossFit workout at 9am!Friday the 13th
Buzzard headed north to 851
Team DL
Between DLs
Heavy
The clock may read 7am, but it's 5 o'clock somewhereCrossFit Total. Ready?
40 Hollow RocksCold & Flu Season
Dear Hippies,
As we make our way gingerly through 'cold and flu season', please be kind and wash your dirty hippy paws often.
No one wants a gift that keeps on giving.
This message brought to you by Chuck, a closet granola eater.
Wednesday Feb 11
Guess who's hands...and don't say Mo
50 Kettlebell Swings
5 Pull-Ups
40 Kettlebell Swings
10 Pull-Ups
30 Kettlebell Swings
15 Pull-Ups
20 Kettlebell Swings
20 Pull-Ups
10 Kettlebell Swings
25 Pull-Ups
5 Pull-Ups
40 Kettlebell Swings
10 Pull-Ups
30 Kettlebell Swings
15 Pull-Ups
20 Kettlebell Swings
20 Pull-Ups
10 Kettlebell Swings
25 Pull-Ups
I wonder what tomorrow might bring...New Sponsor News
The CrossFit Games Southwest Regional Qualifier is proud to announce a partnership with Marriott, for the benifit of our out-of-town participants.This Just In
GSX will be hosting the CrossFit Level I Certification on April 18th & 19th. Information and registration: HERE
Online CrossFit Record Keeping
Are you keeping track of your workouts? Your gains, your times, your goals? Take a look at LogsItAll, it's free and easy to use.
Online: HERE
New Sponsor News
GSX and the CrossFit Games Southwest Regional Qualifier proudly welcome new sponsor Airrosti Rehab Centers
Tuesday Feb 03
For time:
150 Kettlebell Swings
10 Burpees every time set is broken, interrupted, or paused
Cheers, ya'll.
150 Kettlebell Swings
10 Burpees every time set is broken, interrupted, or paused
Cheers, ya'll.
Monday Feb 02
High intensity activity
Another solid day for Buzzard4 rounds
5 Dead Lift
10 Box Jump
15 Wall Ball Shots
Post your caption to comments...You really had to be there.
CrossFit Kettlebell SME Jeff Martone and Coach Glassman Welcome to Fort Worth, Texas!
A great big welcome to all of the CrossFit Science of Exercise Certification participants. Stop by, say hello, and make yourself at home.Science of Execise Certification: HERE
Regional Website Update
Have you seen the updated photo galleries? The site is looking great: http://www.southwestcfregionals.com/photo-gallery.phpOly Cert Sold Out
Did you register for the CrossFit Olympic Weightlifting Cert at GSX? Tough break, son. That's right...Sold out! Email customerservice@crossfit.com to plead for a spot, or to get on the waiting list. Speed kills.Cert Registration: HERE
Luke's Locker Joins In!
Luke's Locker, Texas' premier running specialty store, has signed up to sponsor the 2009 CrossFit Games Southwest Regional Qualifier. Click on the logo above for all of your running needs.Weather News
The 6am class for Wednesday, January 27th, will be cancelled due to inclement weather. More details on the later classes to follow.
Weather Closing
GSX will be closed for the remainder of the day, due to inclement weather, for the safety of our students and staff. Thank you for your understanding.
Our Best, Meet Leanna Aranki
Finding GSX was part of, what I believe is, the “bigger plan.” For the last few years I have dealt with a health issue that made many things in my life complicated and difficult. Once I began to take charge of my recovery plan, I found many resources from different avenues that helped me gain my health back. The last part of my journey proved to be the hardest and most emotionally and mentally challenging. Conceiving a baby was difficult for me and my body, and I had begun to “give up.” My doctor gave me some valuable input. He said that my body needs to know that it is strong, healthy and able to conceive and carry a baby. Great! But how do I go about doing that? He first suggested that that I actually cut back on my hour long workout routines. In my case, he told me that it was actually being counter productive by stressing my body and affecting my adrenal functioning. He suggested that I look into a strength training program mixed with cardio. So, I tried strength training classes. They turned out to be boring and exhausting. Next, I tried working with a few personal trainers, each of which was very costly and each trainer told me a different thing to do. Frustrated and believing there must be a better program I began to do my own research. I believe that when you search out the truth, you will find it…and I did! I found GSX here in Ft. Worth and thought it would be worth a call.
The first contact I had at GSX was with Tucker. I can’t remember exactly what was said in our first conversation, but I do remember the feeling I had after talking with him. I felt like I had hope again. In one conversation Tucker expressed the philosophy and goals of CrossFit. What also came across was his intense passion to help people. Everything he said made sense and I had an amazing sense of peace that I had probably found not only the right program, but the right place. After our first few sessions and the first few weeks at GSX, I knew that this was where I should be. After only two months, I felt strong, I felt healthy, I felt good for the first time in a long time, and then I felt very pregnant!! I have continued to do CrossFit since day one of my pregnancy. My doctor says that I am in great shape and to keep doing what I am doing! It has helped with my energy level and has kept me strong and ready to face the last three months of my pregnancy. My faith, family, friends, GSX, Tucker, Josh and the most awesome group of people who I sweat with and endure to the end with at each session have been the very best part of my journey. Thank you from the bottom of my heart.
Ethan David Aranki will be welcomed into the world April 28th 2009. I can’t wait until I enroll him in the CrossFit Kids!
The first contact I had at GSX was with Tucker. I can’t remember exactly what was said in our first conversation, but I do remember the feeling I had after talking with him. I felt like I had hope again. In one conversation Tucker expressed the philosophy and goals of CrossFit. What also came across was his intense passion to help people. Everything he said made sense and I had an amazing sense of peace that I had probably found not only the right program, but the right place. After our first few sessions and the first few weeks at GSX, I knew that this was where I should be. After only two months, I felt strong, I felt healthy, I felt good for the first time in a long time, and then I felt very pregnant!! I have continued to do CrossFit since day one of my pregnancy. My doctor says that I am in great shape and to keep doing what I am doing! It has helped with my energy level and has kept me strong and ready to face the last three months of my pregnancy. My faith, family, friends, GSX, Tucker, Josh and the most awesome group of people who I sweat with and endure to the end with at each session have been the very best part of my journey. Thank you from the bottom of my heart.
Ethan David Aranki will be welcomed into the world April 28th 2009. I can’t wait until I enroll him in the CrossFit Kids!
6 rounds
Anyone from Austin or Houston out there?
Chirp...Chirp...Chirp...Don't miss out on the 2009 CrossFit Games Southwest Regional Qualifier. Register soon and represent two of Texas' greatest cities. Registration is filling fast, don't delay. Register now: HERE
1-1-1-1-1-1-1Training for a 5K, 10K, or Marathon?
Click on the photo to see what the CrossFit Running & Endurance Certification can do to make your running more powerful and efficient. There is still time and a few more spots available.Thursday Jan 22
"Carlos y Lisa"
25 Box Jumps
25 Kettlebell Swings
25 Squats
25 Hollow Rocks
25 Pull-Ups
25 Push-Ups
25 Lunges
25 Burpees
Mad props to our friends down south at CrossFit Houston
25 Box Jumps
25 Kettlebell Swings
25 Squats
25 Hollow Rocks
25 Pull-Ups
25 Push-Ups
25 Lunges
25 Burpees
Mad props to our friends down south at CrossFit Houston
Chuck. Done.
Monday Jan 19
Chuck. Warrior. Completed all dips on the rings.
Wes, on it.15 Thrusters
30 Dips
12 Thrusters
24 Dips
9 Thrusters
18 Dips
6 Thrusters
12 Dips
3 Thrusters
6 Dips
30 Dips
12 Thrusters
24 Dips
9 Thrusters
18 Dips
6 Thrusters
12 Dips
3 Thrusters
6 Dips
Time to finish up the outdoor training area!
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