Our man Chuck flying the flag in the Rockies
Monday July 6
Wayne, CrossFit Combat. Find & buy his shirt. AMRAP, 20 min
10 Front Squats
10 push-ups
10 pull-ups
Go Lance!
Heat Sick
It started like any other workout, but it would finish very differently.
"Badger", 3 rounds of 30 squat cleans at 95lbs, 30 pull-ups, and an 800m run. Fine, simple enough. A great 'hero' WOD to celebrate the 4th of July, and get back to the routine after a week off. A week spent in a significantly cooler climate, and resting up from six months on the Main Site.
The meet was set for 11am, to allow for some sleep and a little breakfast. We knew Saturday was going to be hot and made our plan to do the squat cleans and pull-ups indoors, while running out the backdoor. Genius.
Got a good warm-up in, set the AC inside down nice and low, and turned the music up loud. Feeling good to be back and moving again, after having not sweated for a week. This was going to be ok.
We finished the first set, and our little group began to pull apart immediately. Damn those 800's were hot. But not that hot...We'd all run worse and this was nothing near Trinity 5000 hot.
The second set started to drag, and sputter, and I started to stare in awe of Ken's 28 minute time on the board. I don't know where I was at that milestone, but it wasn't near finishing.
Marc finished first, Kristy shortly after him, and I stopped the clock at 49 minutes. Couldn't believe it. That's a long time for anything and I felt pretty beat. Felt kinda like I'd just finished a CrossFit workout or something. Nothing special, we've all been there. I'd be fine in 10 minutes, right?
Well not exactly, not today.
We got home and cleaned up, and ate a little bit. In thirty minutes time I started getting a headache. That headache would grow over the next four hours, and stay isolated on the left side of my head. My color, darkened after a week in the CA sun, went pale. Really pale according to Kristy.
Then came the nausea. Hadn't done that in a while, and I just couldn't cool off. Ice packs on my head, AC set to max. Alieve couldn't touch this.
At some point, I fell asleep, and woke feeling somewhat human. Fried, but human. And as the night passed, so did the sickness. Thankfully, this time. Goodbye 4th of July.
I never saw it coming, and never considered stopping the WOD, rather I just wanted it to be over. I guess that's what they all say...
Be careful out there. You know yourself, and your limits. Don't get sick, or worse, like me. Hydrate and time your efforts appropriately. He who passes out first, does not win, and will only be mocked or eulogized. Learn from my mistake, it sucked and I don't want to go through that again.
Take care.
"Badger", 3 rounds of 30 squat cleans at 95lbs, 30 pull-ups, and an 800m run. Fine, simple enough. A great 'hero' WOD to celebrate the 4th of July, and get back to the routine after a week off. A week spent in a significantly cooler climate, and resting up from six months on the Main Site.
The meet was set for 11am, to allow for some sleep and a little breakfast. We knew Saturday was going to be hot and made our plan to do the squat cleans and pull-ups indoors, while running out the backdoor. Genius.
Got a good warm-up in, set the AC inside down nice and low, and turned the music up loud. Feeling good to be back and moving again, after having not sweated for a week. This was going to be ok.
We finished the first set, and our little group began to pull apart immediately. Damn those 800's were hot. But not that hot...We'd all run worse and this was nothing near Trinity 5000 hot.
The second set started to drag, and sputter, and I started to stare in awe of Ken's 28 minute time on the board. I don't know where I was at that milestone, but it wasn't near finishing.
Marc finished first, Kristy shortly after him, and I stopped the clock at 49 minutes. Couldn't believe it. That's a long time for anything and I felt pretty beat. Felt kinda like I'd just finished a CrossFit workout or something. Nothing special, we've all been there. I'd be fine in 10 minutes, right?
Well not exactly, not today.
We got home and cleaned up, and ate a little bit. In thirty minutes time I started getting a headache. That headache would grow over the next four hours, and stay isolated on the left side of my head. My color, darkened after a week in the CA sun, went pale. Really pale according to Kristy.
Then came the nausea. Hadn't done that in a while, and I just couldn't cool off. Ice packs on my head, AC set to max. Alieve couldn't touch this.
At some point, I fell asleep, and woke feeling somewhat human. Fried, but human. And as the night passed, so did the sickness. Thankfully, this time. Goodbye 4th of July.
I never saw it coming, and never considered stopping the WOD, rather I just wanted it to be over. I guess that's what they all say...
Be careful out there. You know yourself, and your limits. Don't get sick, or worse, like me. Hydrate and time your efforts appropriately. He who passes out first, does not win, and will only be mocked or eulogized. Learn from my mistake, it sucked and I don't want to go through that again.
Take care.
Letter from the Editor
We're back, and looking forward to seeing everyone. Looks like there have been some amazing performances from everyone and we hope you all had a great week. Enjoy your 4th of July.Thursday July 2
"LINDA" (3 Bars of Death)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
1.5x BW Deadlift
BW Bench Press
.75x BW Cleans
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
1.5x BW Deadlift
BW Bench Press
.75x BW Cleans
Monday June 29
400m Row
1 Rope Climb (sub 20 pull-ups)
50 Wall Ball Shots
500m Row
5 L Pull-Ups (sub 10 pull-ups)
40 Wall Ball Shots
600m Row
10 Burpees
30 Wall Ball Shots
"Here we are now, entertain us."
1 Rope Climb (sub 20 pull-ups)
50 Wall Ball Shots
500m Row
5 L Pull-Ups (sub 10 pull-ups)
40 Wall Ball Shots
600m Row
10 Burpees
30 Wall Ball Shots
"Here we are now, entertain us."
Suffer On Saturday, Free CrossFit Workout
Please join us Saturday morning at 9am for our free Saturday CrossFit class. All ages and abilities are welcome!
GSX CrossFit, Fort Worth's First & Finest
GSX CrossFit is Fort Worth's premier CrossFit training facility, and is the base of operations for CrossFit Gymnastics Coach Jeff Tucker. Conveniently located in West Fort Worth near Downtown, we offer a complete outdoor training area with tractor tires, a climbing tower (rope, bars, cargo net), monkey bars, 150 feet of pull-up bar and ring space, Kettlebells, and Oly Lifting Stations.
In addition, our indoor CrossFit gym can accommodate large classes, and open-gym training, year round. We have the equipment and knowledge that you are looking for to help you reach your goals. At GSX, you will not be treated as a number, or judged by your 'Fran' time.
Furthermore, we host the CrossFit Level I Certification and Specialty Certifications, several times a year. Stop by, say hi, and take a look around. Check out the free Saturday Class, every week at 9AM for a taste of the Kool-Aid.
In addition, our indoor CrossFit gym can accommodate large classes, and open-gym training, year round. We have the equipment and knowledge that you are looking for to help you reach your goals. At GSX, you will not be treated as a number, or judged by your 'Fran' time.
Furthermore, we host the CrossFit Level I Certification and Specialty Certifications, several times a year. Stop by, say hi, and take a look around. Check out the free Saturday Class, every week at 9AM for a taste of the Kool-Aid.
A Note About July 4th...
GSX will be closed on Saturday, July 4th, in observance of Independence Day.Tuesday June 23
Chris. Awake at 0830?5 Rounds
5 Power Cleans
10 Handstand Push-Ups
10 Pull-Ups
5 Burpees to Box Jumps
5 Power Cleans
10 Handstand Push-Ups
10 Pull-Ups
5 Burpees to Box Jumps
Zone Catering and Zone Prepared Meals
Lacy Ferrier now has a website for her Zone catering and Zone prepared meals. She makes weekly deliveries to GSX, and those that have tried her food love it.
Take a look: HERE
Main Site Peeps!
Check out Big Rob, Marc Wewee, Josh, Griffin, Tucker, and Trevor on the CrossFit Main Site! Our little box has caught fire!
Have You Met Paul?
Paul, center, during the recent Black Ops
Paul and his friend "Murph"Meet our friend Paul, if you haven't already. Paul has lost over 50lbs with a little powerful help from CrossFit, and we're damn pround of him. So stop him and say hello next time you see him, you'll be glad you did. Great job, Sir.
Suffer On Saturday, Free Saturday Class
Please join us at 9am for our free Saturday workout, all abilities welcome!Happy Birthday Mo!
Gawd that's hawt...
0600 Crew
"Mo Better Blues"Tabata Dis':
Squats
Push-Ups
Thrusters
Lunges
Followed by 36 Pull-ups & 36 Burpees
Belly sweat factor five. Happy Birthday, Kitten!
From Tucker...
Dear GSX,Just dropped in to say hello... Of to Northeast Canada today for another gymnastic cert weekend. I miss you guys and gals in the box. But I love hearing about and reading your stories on the blog. Big hugs and sloppy wet kisses to GSX.
Love - TUCK!
PS - Chris screamed like a little six year old boy when he jumped outta of the plane! I just sharded my shorts! But this view of Hawaii was sweetness!
Wanna Go to the CF Running Cert, On Us?
That's right, peeps. We're sending one lucky winner to the sold-out CrossFit Running and Endurance Certification, at GSX on 6/27 & 6/28, on us.Wanna go?
Send us an email to miked@gsxathletics.com , before 5pm this Thursday, and tell us why it should be you. Are you training for a specific event, or dialing that 'Helen' time down? Let us know, and the winner will be announced Friday the 19th.
More info on the Cert: HERE
Monday June 15
Press, 1 x 1 x 1 x 1 x 1 x 1 x 1
Interesting facts concerning nose bleeds: HERE
"Perhaps the most well-known Epistaxis-related death was that of Attila the Hun. He drank a colossal amount of alcohol on his wedding night after his parley with Pope Leo I, suffered a nosebleed in his sleep and was suffocated by the blood."
For Ken C: HERE
Interesting facts concerning nose bleeds: HERE
"Perhaps the most well-known Epistaxis-related death was that of Attila the Hun. He drank a colossal amount of alcohol on his wedding night after his parley with Pope Leo I, suffered a nosebleed in his sleep and was suffocated by the blood."
For Ken C: HERE
Jeff Martone at GSX
The following are the CrossFit Journal videos put together by AgainFaster.com featuring Jeff Martone and the CrossFit Kettlebell Cert, filmed at GSX. The last video has a cameo appearance by demo girl extraordinaire Kristy. Jason Buzzard is shown throughout all three videos. Suffering.
Video 1: HERE "Using the Kettlebell for Rehab"
Video 2: HERE "The Kettlebell Swing"
Video 3: HERE "Learning the Turkish Get-Up"
http://www.journal.crossfit.com/
Video 1: HERE "Using the Kettlebell for Rehab"
Video 2: HERE "The Kettlebell Swing"
Video 3: HERE "Learning the Turkish Get-Up"
http://www.journal.crossfit.com/
The Sunday Review
Congratulations to all of the participants in our Olympic Weightlifting Seminar yesterday. A number of personal bests were reached and Josh said you all did a great job. Look for more Saturday seminars soon on Nutrition, Kettlebells, Muscle-Ups, and more.
Art: HERE
Science: HERE
Inspiration: HERE
Thank you all for a great week and look out for a little "Nose Bleed" on Tuesday...
Cheers
Art: HERE
Science: HERE
Inspiration: HERE
Thank you all for a great week and look out for a little "Nose Bleed" on Tuesday...
Cheers
S I L V E R B A C K
Buzzard, Ali.
Jason @ 135lbs
Outstanding!
Bill, super proud of that dude and his progress
"Silverback?"30 Box Jumps
Run 400m
30 Ground to Overhead (anyway)
Run 400m
30 Tire Flips
Run 400m
Followed by 3 x max pull-ups, rest 1 minute between sets
Run 400m
30 Ground to Overhead (anyway)
Run 400m
30 Tire Flips
Run 400m
Followed by 3 x max pull-ups, rest 1 minute between sets
Approved Excuses List for Thursday
Meet "SILVERBACK"The following are the current* approved excuses for missing Thursday's WOD:
01.) You are commonly referred to by your first name and last initial
02.) A "Karen" time of less than 5:15
03.) 750ml of Orin Swift Cellars "The Prisoner 2007" makes it to my in-box
04.) Mo has written a song about you
05.) Your "hip still hurts"
06.) You are following Main Site or CrossFit Football WODs for science/religion
* = subject to change
* = subject to change
Hey bud, let's party: 
Tuesday June 9
DG, doing work
Hook Grip, it could save your life
Scott, napping & doing his taxes between rounds
Chuck, many burpees completed"The Ocho"
8 rounds/1 Bar...choose wisely
8 Deadlift
8 Hang Power Cleans
8 Push Press
8 burpee penalty for each interruption of set
8 rounds/1 Bar...choose wisely
8 Deadlift
8 Hang Power Cleans
8 Push Press
8 burpee penalty for each interruption of set
Suffer On Saturday, Free Saturday Class
Your assignment for Saturday, should you choose to accept, will be to complete the following two missions:WOD Mission 1 - Search & Destroy, "Operation Black Mamba"
WOD Mission 2 - Hostage Rescue, "Operation Maladjusted"
Both missions will be conducted with a partner in the field following a briefing at GSX, with a little grill and chill social action to follow for those who survive (grills available, get your grub on). Email Josh at josh@gsxathletics.com so we may begin staffing teams and cover stories.
Our People, Our Best
The slide show on the right hand side of the screen has been updated with new photos. We have a lot of new faces around so be sure to introduce yourself and say hello. We're glad you're here.
Friday June 5
Scott working the gas tank
0830 Crew on a beautiful Friday
6 Rounds
400 m Run
Rest as needed
400 m Run
Rest as needed
Winslow's, Tonight 7:30PM
A couple of us are getting together tonight at Winslow's for some wine and pizza about 7:30ish if any one is interested. The address is 4101 Camp Bowie Blvd.
*Sometimes he just can't help it 
And Now A Word From Our Sponsors...
"I got a shiny new toy today...!!!!!!!!!!! Its called Arrosti! Ft Worth Texas, Dr. Brennan Bertrand, has treated my banged up body today. My knees feel as though they belong to a younger faster Jeff Tucker. I have had ART performed on me and tried PNF, I have also used Rolfing - But this stuff is the real deal. You must go see Brennan if you are injured, this guy has thumbs that will break up the scar tissue holding back good mobility. Thanks Doc!"
Tucker
www.youtube.com/airrosti
www.airrosti.com/
866.505.4555
Tucker
www.youtube.com/airrosti
www.airrosti.com/
866.505.4555
Lola Izadora Rice
6 rounds
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