Benchmark WOD "Nicole"
AMRAP, 20 mins.
Run 400m
Max Rep Pull-Ups
Done.
Suffer On Saturday, Free Saturday Class
Please join us tomorrow morning at 9 AM for our free Saturday CrossFit classWednesday July 29
"Cowboy Tucker"100 Lunges
50 Presses
25 Handstand Push-Ups
50 Deadlifts
75 Push Press
100 Squats
"Cowboy Musings From Aromas" : HERE
New Contest News, Who's The Furthest?
We are pleased to announce our newest workout contest. This time we're seeking viewer submitted WODs from all corners of the globe. The further, the better, the winner.Calling all Deployed Personnel, Jedi's, Truck Drivers, FAMs, Roadies, Ninjas, Dragon Slayers, Team Guys, Astronauts, NMC's, Action Guys (and Former Action Guys), as well as the last of the famous international playboys. Send em' in.
Points will be given to .mil entries, bonus points will be given to entries submitted with photos, and faces can be blacked out if you want to look like you're in SOCOM. Points deducted from dudes wearing those freaky Five Fingers.
There you have it. Our little hit-map on the right of this here page shows some interesting points on the globe, now's the time to say hi. Winner gets a slick new GSX shirt.
You have until Friday, July 31st at 1700hrs CST and we'll unleash your creation on our classes!
I think I've had too much coffee.
miked@gsxathletics.com
Road Show
OPT and TuckerNews Flash
The next off-campus Saturday CrossFit Class will be held on August 15th, at the north end of Trinity Park, adjacent to the site of the Fort Worth Police and Firefighters Memorial. The park is off of West 7th Street and near Montgomery Plaza.I understand there are some nice, steep levies over that way...
Hope to see you there.
More about the Memorial: HERE
AAR, "Dirty Dozen"
Thank you to the thirty brave souls who came out to our off-site Suffer On Saturday Class, at Trinity Park. We hope you enjoyed it as much as we did, and it was great to see some new faces out there. Our next off-site will be held at the north end of Trinity Park, at the site of the Fort Worth Police and Firefighter's Memorial (date announced soon).
Suffer On Saturday, Free Saturday Class
Please join us tomorrow morning at 9 AM for our free Saturday class. Remember, we're meeting at Trinity Park this week for a nice change of scenery. Check Monday's post for a map.Advance: 07/25/09 "Dirty Dozen"
Terrain: Dirt and gravel paths
Obstacles: Varied (playground)
Parking: Ample, paved lot
Water: Multiple fountains
Map: See below
Footwear: Hippy 'Five Fingers' not viable
Objective: Task and distance
Start time: 0900
Obstacles: Varied (playground)
Parking: Ample, paved lot
Water: Multiple fountains
Map: See below
Footwear: Hippy 'Five Fingers' not viable
Objective: Task and distance
Start time: 0900
Member Submitted WOD by Scott
"Atlas Shrugged" interpreted by Tucker3 rounds:
7 Clean & Jerk
21 Kettlebell Swings
Burpee Broadjump 30yds and sprint back
Thursday July 23
2 rounds
25 Thrusters
25 Burpees
25 Wall Ball Shots
25 Push Ups
25 Burpees
25 Wall Ball Shots
25 Push Ups
25 Squats
25 Hollow Rocks
25 Double Unders
25 Double Unders
Wednesday July 22
8 rounds10 Kettlebell Swings
200m Sandbag Sprint
Reminder, Saturday's workout will be off-site at Trinity Park!
It's A Boy
Member WOD Contest Winner
Congratulations Scott, Mr. Wells has picked your workout as the winner of the 2nd Member Submitted WOD Contest. Your WOD will be added to the schedule this Friday, July 24th.
Coming This Saturday..."The Dirty Dozen"
View Larger Map
Please join us at Trinity Park for this week's free Saturday CrossFit Class. We will be meeting at the traditional site of MayFest, right across the river from Papasito's. Ample parking is available. Bring your six shooter. This is the one not to miss!
4 roundsWelcome To Hell's Half Acre
GSX CrossFit would like to welcome the participants and Instructors for this weekend's Level I CrossFit Certification. We'll light up the grill and open up the ice chests tonight at 6pm. There will also be a little "Tour of GSX" WOD for those interested! All are welcome!
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.
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