Cougar!
We Love You!
Tomorrow is Ali's Birthday!
Friday July17
T S U N A M I
AMRAP
1 Pull-Up, 1 Push-Up, 1 Squat
2 Pull-Up, 2 Push-Up, 2 Squat
3 Pull-Up, 3 Push-Up, 3 Squat
4 Pull-Up, 4 Push-Up, 4 Squat...To the last man & woman standing.
Followed by:
3 rounds
100m Sandbag Sprint, rest 1 minute between rounds
-------------------------------------------------------------
Further: HERE
Member WOD Contest Returns
ShamPow!
Announcing the 2nd installment of the Member Submitted WOD Contest.The rules are simple. Submit an original WOD that you created by this Friday, at 8PM. The winning WOD will be performed by the class one day next week.
Send all entries to miked@gsxathletics.com by Friday. We had some great entries last time!
A Note About Thursday...
I'll just try and slip this one in under the radar...Tomorrow will heretofore be know as "T S U N A M I", an individual timed effort in two parts. Frankly, this is anyone's to win. Man. Woman. Chupacabbra.
May the road rise with you: HERE
All about the data
Wednesday July 15
10 rounds3 Deadlifts
6 Rings Dips
9 Toes to Bar
Tomorrow, let's just say I need your data for what will be a recurring test of stamina. It may hurt a little, but it's something you'll get used to.
Tuesday July 14
Announcing the next GSX WOD & Party
Or 'Grill & Chill II, The Revenge'.
When: Friday, July 17th, 2009, at 6 PM
Where: GSX CrossFit, Hell's Half Acre, aka 'The Skillet'.
What: You bring the meat, we'll supply the heat (and beer). WOD at 6 PM, with grillin' and chillin' to follow immediately after.
Kids: Distractions/Amenities/Restraints will be available and Tucker says they're welcome.
Dogs: Always welcome
Who: Everyone welcome, and hopefully the Downtown YMCA CF crew will bring all that beer again. That crew can drink. And maybe Mansfield will come back out and play!
When: Friday, July 17th, 2009, at 6 PM
Where: GSX CrossFit, Hell's Half Acre, aka 'The Skillet'.
What: You bring the meat, we'll supply the heat (and beer). WOD at 6 PM, with grillin' and chillin' to follow immediately after.
Kids: Distractions/Amenities/Restraints will be available and Tucker says they're welcome.
Dogs: Always welcome
Who: Everyone welcome, and hopefully the Downtown YMCA CF crew will bring all that beer again. That crew can drink. And maybe Mansfield will come back out and play!
2009 CrossFit Games, Day I
Event 1 - The RunThe first event is a 7.1km run through varied terrain including both asphalt and extremely steep hills off trail. The athlete's time will be electronically determined by a chip given to the athlete prior to the race.Event 2 - The Deadlift. Heaviest successful deadlift completed lifting one rep every 30sec. Each competitor will begin at the first barbell, which weighs 315lbs for men and 185lbs for women. Dropping is permitted. The athlete then has 10sec plus any portion of the 20sec remaining to set up at the next bar, which is 10lbs heavier than the previous (so the second bar weighs 325/195). Athletes continue moving to progressively heavier bars until they fail. The athletes are ranked according to the heaviest successful weight lifted before failing.
Event 3 - The Sandbag Hill Sprint. The men will pick up two 35lb sandbags (loosely packed) and sprint approximately 170m uphill. The sandbags begin flat on the ground. The sprint is steep in places, with approximately 100' in elevation gain over the 170m course. Women carry one 35lb sandbag for the same course.
Event 4 - Row / Hammer Stake. Row 500mHammer a 4' metal stake into specially prepared, evenly compacted ground (women use a 3' stake)Row 500mDetails and standards will be given to the athletes on Saturday afternoon.
Event 5 - The Couplet. The two exercises are wallball and barbell snatch. The specifics of the workout will be disclosed on Saturday afternoon. We want the athletes to have the privilege of being the first to perform this exact workout.
Wednesday July 8
Happy 50th Charlie, from all of us at GSX!How about a nice slice of...
"Filthy Fifty"
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings
50 Lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Ball Shots
50 Burpees
50 Double Unders
50 Jumping Pull-Ups
50 Kettlebell Swings
50 Lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Ball Shots
50 Burpees
50 Double Unders
Tuesday July 7
4 Rounds10 Handstand Push-Ups
20 Burpees
400m Run
Viva Lance.
FGB IV is coming: HERE
And we'll revisit an 'old friend' Wednesday...Sleep tight.
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
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