4 roundsRun 400m
50 Squats
Suffer On Saturday, Free Saturday Class
Come out tomorrow for our free Saturday CrossFit class at 9am! Rain or shine, athletes of all abilities, dogs/cats/kids/curious are all welcome! You never know who you'll see or what you'll be up against...
"Every Second Counts" Social Friday
Join us tonight at 7pm as we watch the new CrossFit documentary "Every Second Counts"
GSX News Brief
This just in from Josh Wells:
We will be hosting an Olympic Weightlifting Clinic on Saturday, June 13th, from 10am to 1pm. The clinic will cover the Snatch and the Clean & Jerk. Registration is $50 a person and space is limited. Contact Josh or the front desk to register.
In other news, starting June 1st, Carly will be instructing the new 11:30am class on Mondays, Wednesdays, and Fridays.
We will be hosting an Olympic Weightlifting Clinic on Saturday, June 13th, from 10am to 1pm. The clinic will cover the Snatch and the Clean & Jerk. Registration is $50 a person and space is limited. Contact Josh or the front desk to register.
In other news, starting June 1st, Carly will be instructing the new 11:30am class on Mondays, Wednesdays, and Fridays.
Friday May 29
6 rounds40 Lunges
20 Double Unders
10 Pull-Ups
Please join us at 7pm as we watch the CrossFit documentary "Every Second Counts"!
Last Chance
Here are more details about the Last Chance Qualifier:
At 0600 PDT on May 30th, three workouts will be announced on the CrossFit Games site. If you are interested in qualifying, you will have 24 hours exactly to complete all three workouts and report your times.
In addition to the workouts themselves, there will be movement standards established and specific guidelines for filming. Plan on having at least two people assisting you. We will require one person with a stopwatch in the frame besides you. It would probably be wise to have them enforcing proper movement standards also, as that will be an integral part of qualifying.
You will have until 0600 PDT on May 31st to upload your unedited video to YouTube and send us the link with your time. We are expecting a large number of candidates, so there will be little to no tolerance for missing deadlines or technical difficulties. Please make all necessary arrangements ahead of time.
You will need a predictable amount of standard CrossFit gear (meaning it will not be inconsistent with the gear required for many of the regionals). No GHD will be required.
At 0600 PDT on May 30th, three workouts will be announced on the CrossFit Games site. If you are interested in qualifying, you will have 24 hours exactly to complete all three workouts and report your times.
In addition to the workouts themselves, there will be movement standards established and specific guidelines for filming. Plan on having at least two people assisting you. We will require one person with a stopwatch in the frame besides you. It would probably be wise to have them enforcing proper movement standards also, as that will be an integral part of qualifying.
You will have until 0600 PDT on May 31st to upload your unedited video to YouTube and send us the link with your time. We are expecting a large number of candidates, so there will be little to no tolerance for missing deadlines or technical difficulties. Please make all necessary arrangements ahead of time.
You will need a predictable amount of standard CrossFit gear (meaning it will not be inconsistent with the gear required for many of the regionals). No GHD will be required.
AMRAP, 15 minutesVideo, Learning the Gymnastics Kip
Gymnastics coach Jeff Tucker and assistant Jason Malutich take us through the importance of goal setting and progression in gymnastic movement.They begin by emphasizing the importance of body position.
Gymnasts use hollow body positions and constantly contract to achieve midline stability. Tucker and Jason then move on to the kipping pull up and scaling muscle up transitions.
Tucker said, “We’re going to teach you a kipping swing that is a gymnastic style. It will create a load. You are going to have to control that load because you are going to swing your ass off.”
Watch the video: HERE
Gymnasts use hollow body positions and constantly contract to achieve midline stability. Tucker and Jason then move on to the kipping pull up and scaling muscle up transitions.
Tucker said, “We’re going to teach you a kipping swing that is a gymnastic style. It will create a load. You are going to have to control that load because you are going to swing your ass off.”
Watch the video: HERE
Suffer On Saturday, Free CrossFit Workout
A record turnout for this morning's free Saturday CrossFit Class! A big thanks to all that made it out, and a special thanks to Jason Buzzard for helping out today."Every Second Counts" Social, 5/29
Please join us next Friday, May 29th, at 7 PM as we watch the new CrossFit documentary "Every Second Counts" featuring such notable athletes as OPT, Josh Everett, and Matt Murski, in their quest to become the fittest person on earth.
More From Tucker...
"Eric and his wife Luila are great friends of mine and we love them. Eric is not only a great trainer and warrior, but he and Lu are awesome people. I laid witness, as did others, to the heart and soul this couple share at the Hell's Half Acre qualifier. What a great story Eric has here within the article section of Jon Gilson and http://www.againfaster.com/ "
Adult Tumbling @ 7PM tonight, with the usual supectsFrom Tucker...
Captured in this scenic tranquil run is Amanda Barelli, of Seattle, a trainer at NWCrossFit. The photograph reminded me of a saying that I have used all my life. "It's not where you've been, but rather where you are going that matters."So, where are you going, what are you chasing, how will you get there? Whether you crawl, walk, run, or drag yourself to the ultimate goal at the end of your choosing, simply committing yourself to that purposeful first step is all important. The next part of your journey will fall into place as the trail ahead of you opens itself to the twists and turns of daily life. We find out so much about ourselves once we commit to that all important first step, a defining moment indeed; an important moment of self discovery.
Choose that first step, push yourself, no matter what the goal is that you set keep moving forward; don't let the list of excuses rob you of a desired and deserved sweet victory at the end of your race. And once you complete that first goal, it is time to set another. All of us will get plenty of rest and sleep in the afterlife, so keep moving forward.
As ole Granddaddy Lee Roy Tucker used say, “it ain’t where you been, it’s where yur going that counts”.
Tucker
WOD, 05/21/09 "Bang & Blame"
Mostly Sunny
Don't Blame Me
40 Kb swings20 pull-ups
32 kb swings
16 pull-ups
24 kb swings
12 pull-ups
16 kb swings
8 pull-ups
8 kb swings
4 pull-ups
Fundraiser For CrossFit Rockwall
A CrossFit Gymnastics Certification has been scheduled for August 8th & 9th at CrossFit Rockwall. The Cert will serve as a fundraising event for CrossFit Rockwall's owner's Mary and Mike. The two are fighting to keep their box open and having to deal with the dishonesty of a contractor in court.Registration: HERE
Front SquatNew Lunch Time Class
Please vote for your choice for a new lunch time CrossFit Class offering on the right hand side of this screen
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There will be no classes on Monday, May 25th, in observance of Memorial DayTuesday May 19
20 Thrusters
Sprint 100 yrds
15 Thrusters
Sprint 100 yrds
10 Thrusters
Sprint 100 Yrds
5 Thrusters
Sprint 100 yrds
Sprint 100 yrds
15 Thrusters
Sprint 100 yrds
10 Thrusters
Sprint 100 Yrds
5 Thrusters
Sprint 100 yrds
22 humans, 1 dog, 1 great workout. Nice work! 
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Deadlift, 8-6-5-5-5
Zone Catering and Zone Prepared Meals
Some of you have asked that we re-post the contact information for Lacey Ferrier: 817.475.8878, lacey.ferrier@live.com . She has a full range of Zone prepared meals and also offers catering services.
Happy Hour For Josh!
Please join us this Thursday, from 7pm to 9pm at Craig & Sharon's house, for a special GSX CrossFit Happy Hour to honor Josh Wells and the completion of his Masters degree.
Get with one of us and we'll make sure you have the address.
Password: "Lateralus"
Get with one of us and we'll make sure you have the address.
Password: "Lateralus"
From Tucker...
"I will never again doubt the existence of a higher power or a divine plan...includes such recipes as sauteed foie gras with gingered vanilla quince, brown butter ice cream and bacon mayonaise (when I have been looking for a life changing mayo recipe), and consists of the chapters titled: "Butter", "Pork Fat", "Poultry Fat", and "Beef and Lamb Fats"...for me, by far, the most pornographic thing that I have ever owned."Tucker
CrossFit: Can I Do This? Is It For Me?
Yes! Here at GSX CrossFit in Hell's Half Acre we want to train anyone who is willing to show up and work. We can scale every workout to meet your current skill level and fitness needs. We are equipped to train the weekend warrior, elite armed forces, fighters, or someone trying to get back into shape after a 10 year layoff.
If you want to:
Develop or improve your Cardiovascular and Respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.
Supportive group based classes or 1-on-1 Personal Trainings interesting to you, come check us out. Click on the Workout of the Day to see what you could be doing today.
Nutrition based advice for measurable evidence based results. If you are not addressing your diet based on a Zone or Paleo food plan then you are not addressing the whole picture for fitness goals. Come see how we have helped people with weight loss, diabetes, blood pressure, and pre/post natal workouts.
If you want to:
Develop or improve your Cardiovascular and Respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.
Supportive group based classes or 1-on-1 Personal Trainings interesting to you, come check us out. Click on the Workout of the Day to see what you could be doing today.
Nutrition based advice for measurable evidence based results. If you are not addressing your diet based on a Zone or Paleo food plan then you are not addressing the whole picture for fitness goals. Come see how we have helped people with weight loss, diabetes, blood pressure, and pre/post natal workouts.
Thumb around the bar for safety
Qualifier Photographs
The following is a link to the photographs from the weekend's Southwest Regional Qualifier:
Click: HERE
Monday May 4
Back to work. Get back in the box. Do work. Follow the lead set forth this weekend. It all starts today.
All That WitnessedQualifier Winners
Women:
Carey Kepler, Pollyanna Bobseine, Crystal McReynolds, Lindsey Smith, Nikki Hall
Men:
Dutch Lowy, Breck Berry, Lance Cantu, Vic Zachary, Jason Boag
Carey Kepler, Pollyanna Bobseine, Crystal McReynolds, Lindsey Smith, Nikki Hall
Men:
Dutch Lowy, Breck Berry, Lance Cantu, Vic Zachary, Jason Boag
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