Thank you guys for braving the brutal wind this morning. The guys, and pups, really appreciate your support. It meant the world to see you all there.
See You Guys Saturday!
2nd Annual Lancaster Avenue Mile Schedule:8:00am – walkers
8:20am – male/female ages 40-49
8:40am – male/female ages 50-59
9:00am – male/female ages 60+
9:20am – male/female ages 14 and under
9:40am – male/female high school
10:00am – male/female ages 18-39
Wes, on the Swings
7 roundsCrossFit Level I Cert at GSX
We are proud to announce that GSX has been selected host the Level I Certification course on January 3rd and 4th, 2009. Online registration is available now.
Register: HERE
Register: HERE
Race Day Registration Still Available!
-Llyons the Bomb Dog-Online registration for Saturday's Lancaster Avenue Mile has closed. You can still register Thursday, and Friday, at the Fort Worth Running Company on Camp Bowie or on Saturday morning at the Run/Walk.
Be sure to pick up one of the GSX shirts this week from Jason, for $15. Let's show the other affiliates how we roll.
Thank you for your support.
5 roundsPicture of the Day
Haron Lagat, No. 6, begins pulling away down the stretch to win the 2007 Lancaster Avenue Mile in 3:53.65. Lagat will be returning this year to defend his title.Open Gym, Help
Please re-rack your weights, return your kettlebells, and stage the Med Balls when you finish your workout. Thank you for your assistance with this.
Monday Nov 10
"Dog Bite"
4 rounds, 1 minute each station
Box Jumps
Kettlebell Swings
Rowing
Burpees
Working on the whole athlete.
4 rounds, 1 minute each station
Box Jumps
Kettlebell Swings
Rowing
Burpees
Working on the whole athlete.
Picture of the Day
Our patch wall continues to grow. Welcome all Road Warriors, War Fighters, Terrorist Hunters, Affiliates, the Curious, and the Passionate.Caution Men Working
The Outdoor Training Area nears completion. Watch this site for word on the 'Paint Party' with wine, song, food, and fire. Ok, and maybe some beer too. This thing that is ours, is going to be the talk of the CrossFit community. More soon.
Saturday Nov 08
Grip strength
"Soul Train"4 rounds:
Farmer Carry 2 Kettlebells up stairs in CF Gym
10 Burpees in Martial Arts Studio
Farmer Carry 2 Kettlebells down stairs
Lunge back to stairs in CF Gym
0600, Happy Times
15, 12, 9
We Love You!
GSX Welcomes the FWPD Academy
Kettlebell Swings
Wall ball shots
The warm-up
Aftermath
Adding the numbers
GSX was honored to host the Fort Worth Police Academy Recruits and Instructor Cadre today, for "Fight Gone Bad". Tremendous spirit by the recruits, great job. Congratulations on your work thus far, and thank you for the path you have chosen. Reminder
As a reminder, the 6:15am class will now be starting promptly at 6:00am. See you all dark, and early.
Stronger. Faster. Meaner.
Be strong, be fast. Work on the 'whole athlete'. That means working on what sucks the most sometimes. For me that means Overhead Squats, or anything involving a jump rope. Don't shy away from those events, or WODs, that you are less good at. Embrace what sucks the most and drive on.
Sunday madness follows, or a workout that I put together after having a nightmare about Ken C.
"Don't try this at home"
5 rounds:
1 Muscle-Up
2 Weighted Pull-Ups
3 Overhead Squats
4 Handstand Push-Ups
5 Dead Lifts
See, many elements of 'suck' represented by this one. Tucker got my muscle up dialed-in, Josh keeps me on my toes with the weighted Pull-Ups, I hate OHS, HSPU are fun at parties, and Ken C. rocks the DLs (or he yelled at me in my nightmare to do more). Started the pull-ups with a 53lb KB and finished them with a 70lb. The OHS started at 45lb and progressed to a 105lb PR, and the DLs started at 135lbs and finished at 260lbs.
All of the above after a brisk 4 mile run.
Constantly varied, high intensity movements. Good times. Rant off.
Sunday madness follows, or a workout that I put together after having a nightmare about Ken C.
"Don't try this at home"
5 rounds:
1 Muscle-Up
2 Weighted Pull-Ups
3 Overhead Squats
4 Handstand Push-Ups
5 Dead Lifts
See, many elements of 'suck' represented by this one. Tucker got my muscle up dialed-in, Josh keeps me on my toes with the weighted Pull-Ups, I hate OHS, HSPU are fun at parties, and Ken C. rocks the DLs (or he yelled at me in my nightmare to do more). Started the pull-ups with a 53lb KB and finished them with a 70lb. The OHS started at 45lb and progressed to a 105lb PR, and the DLs started at 135lbs and finished at 260lbs.
All of the above after a brisk 4 mile run.
Constantly varied, high intensity movements. Good times. Rant off.
Saturday Nov 01
Partner Workout:
100 Thrusters (50 each)
100 Pull-Ups (50 each)
600 Rope Skips (300 each)
200 Sit-Ups (100 each)
1 person has to be moving at all times
100 Thrusters (50 each)
100 Pull-Ups (50 each)
600 Rope Skips (300 each)
200 Sit-Ups (100 each)
1 person has to be moving at all times
Spooky Friday
7 rounds:10 Push-Ups
10 Sit-Ups
10 Squats
(Hint...'7 rounds' translates to 'workout by Josh')
Happy Halloween!
The Coming Storm...
Completion is near
Jason surveys the work
8,000 sq. ft of year-round, outdoor, fire-breathing madness. The concrete has been poured. The challenge has been made. Be ready.
4 rounds:Tuesday Oct 28
"Whiskey Tango Foxtrot"
AMRAP, 20 minutes
25 Box Jumps
25 Kettlebell Swings
25 Knees to Elbows
25 Overhead Kettlebell Lunges
AMRAP, 20 minutes
25 Box Jumps
25 Kettlebell Swings
25 Knees to Elbows
25 Overhead Kettlebell Lunges
'Demo Girl' Josh Is Home
Josh returns from the CrossFit Barbell Certification with Ripp, at CrossFit Cherry Point
Saturday Oct 25
Aftermath
Jason working the HSPU progressions30 Handstand Push-Ups (substitute incline push-ups as needed)
40 Pull-Ups
50 Kettlebell Swings
60 Sit-Ups
70 Burpees
Good luck.
Support the dogs, yo!
Have you registered for the 2nd Annual Lancaster Avenue Mile Run/Walk, on November 15th? Please take a second and click the link on the right hand side of this page. All proceeds from this non-profit event will go to provide advanced training and equipment for the Fort Worth Police K9 Unit, as well as food and veterinary care for the retired dogs.Thank you for your support!
Friday Oct 24
Low S.O.
Shawn, meet Fran
One word...
One word can say so much...
One word can say so much...
"FRAN"
21, 15, 9
Thrusters
Pull-Ups
Video Demo: HERE
Thursday Oct 23
Welcome Officer Ross, DFW Airport Police SWAT
"Tabata Something Else...Mike"
Revisiting some of the functional, foundation movements.
8 rounds of 20 seconds work, followed by 10 seconds of rest:
Squats
Press
Overhead Squats
Push Press
Medicine Ball Cleans
Complete each exercise before rotating to the next.
Med Ball Clean Video Demo: HERE
Welcome Marc and Jason from DFW Airport Police SWAT, good luck at your Cert!
Revisiting some of the functional, foundation movements.
8 rounds of 20 seconds work, followed by 10 seconds of rest:
Squats
Press
Overhead Squats
Push Press
Medicine Ball Cleans
Complete each exercise before rotating to the next.
Med Ball Clean Video Demo: HERE
Welcome Marc and Jason from DFW Airport Police SWAT, good luck at your Cert!
Friends of GSX
Video out-take from "Every Second Counts", with our friend Gillian at the 2008 CrossFit Games. Click image to view.Tuesday Oct 21
"Terrible Tuesday"
4 rounds:
Row 1000m
50 Squats
25 Sit-Ups
Video Demo, "Rowing Basics" : HERE
Marc W. got his Muscle-Up! Great work, Sir!
4 rounds:
Row 1000m
50 Squats
25 Sit-Ups
Video Demo, "Rowing Basics" : HERE
Marc W. got his Muscle-Up! Great work, Sir!
Monday Oct 20
"It's just another manic Monday..."
Tabata Squats : 8 rounds of 20 seconds work, followed by 10 seconds of rest at the bottom of the movement.
Followed immediately by...
6 rounds :
21 Kettlebell Swings
12 Pull-Ups
Video Demo, Jeff Martone "Fixing the Swing": HERE
Tabata Squats : 8 rounds of 20 seconds work, followed by 10 seconds of rest at the bottom of the movement.
Followed immediately by...
6 rounds :
21 Kettlebell Swings
12 Pull-Ups
Video Demo, Jeff Martone "Fixing the Swing": HERE
Saturday Oct 18
Great attitudes, smiling while suffering
53lbs. gets heavy quick
Ken C. gives the in-brief
Last round
"Don't Drop the Baby!" 3 Rounds
40 Sumo Dead Lift High Pulls
50 Pull-Ups
60 Push-Ups
400m run with 'baby'
1 Pood Kettlebell (women)
1.5 Pood Kettlebell (men)
CrossFit Gymnastics Cert at GSX!
Tucker and Co. will be bringing the CrossFit Gymnastics Certification home to GSX on April 18th and 19th, 2009.
In the Cert, you will be taught a wide variety of movements and techniques, including:
Parralette work - Handstands, L-sit, stretching, core control, handstand push-ups, scalability of basic and intermediate movements, spotting, and more.
Rings - Support work, proper hand placement, L-sits, iron cross progressions, dislocates, presses, muscle-ups and muscle-up drills, self spotting techniques, kips, and conditioning,
Bar Variations - Back levers, skin the cat, L-sit pull up variations, stretching, kipping swing, spotting techniques, bar muscle ups, scalability of all moves.
Handstands - HSPU's, HS forward rolls, balance work, press to HS, L-sit to handstand, how to spot and scale this foundational part of the elements for WOD's and newbies. hand placement, core control, strength development.
Gymnastic overview - We will have an in depth lecture and video presentation throughout the two days with detailed information and discussion on gymnastic elements and the best application for such drills in CrossFit boxes and the community at large.
Register now! HERE
Read "Why Train Gymnastics Basics?" by Jeff Tucker: HERE
In the Cert, you will be taught a wide variety of movements and techniques, including:
Parralette work - Handstands, L-sit, stretching, core control, handstand push-ups, scalability of basic and intermediate movements, spotting, and more.
Rings - Support work, proper hand placement, L-sits, iron cross progressions, dislocates, presses, muscle-ups and muscle-up drills, self spotting techniques, kips, and conditioning,
Bar Variations - Back levers, skin the cat, L-sit pull up variations, stretching, kipping swing, spotting techniques, bar muscle ups, scalability of all moves.
Handstands - HSPU's, HS forward rolls, balance work, press to HS, L-sit to handstand, how to spot and scale this foundational part of the elements for WOD's and newbies. hand placement, core control, strength development.
Gymnastic overview - We will have an in depth lecture and video presentation throughout the two days with detailed information and discussion on gymnastic elements and the best application for such drills in CrossFit boxes and the community at large.
Register now! HERE
Read "Why Train Gymnastics Basics?" by Jeff Tucker: HERE
Class Schedule Updates
As of November 1st, the 6:15am class will start at 6:00am, and the 1:30pm class will be discontinued. We are fine tuning the schedules in order to better meet the needs of our athletes.
Also, effective November 1st, there will be no 'open-gym' during class workout times.
Post questions to comments.
Also, effective November 1st, there will be no 'open-gym' during class workout times.
Post questions to comments.
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