GSX Crossfit

April 23

5-5-5-5-5 Back Squat

1 Rep Max Weighted Pull up

Join us Saturday at 6:30pm for our GSX CrossFit Social gathering.

Come enjoy food, drinks, and all sorts of schenanigans.

Parents Night Out will be available for your kids. 6:30-10:00

Rx'd

Saturday 10am Workout will be....

For time:

150 Double Unders

30 Thrusters (135/85)

30 Chest to Bar Pull ups

April 22

4 Rounds of:

400m Run

25 Lateral Jumps over a MB

20yd Bear Crawl

then,

3x15 GHD Sit ups

April 21

Inchworms (hands should extend past a plank position)

For Time:

400m Run

2-4-6-8-10

HSPU

Deadlift (225/155)

Pull ups

400m Run

Start and finish with the 400m Run

April 20

For Time:
50 Sit ups
5 Thrusters
40 Sit ups
10 Thrusters
30 Sit ups
15 Thrusters
20 Sit ups
20 Thrusters
10 Sit ups
(95#/65#)

April 19

Candice gets some Mainsite love!!

Check out her video on http://www.crossfit.com/

Skill Work

Power Clean

20min AMRAP of:

3 Power Cleans (135/95)

2 Rounds of Cindy

(1 RD of Cindy = 5 pull ups, 10 push ups, 15 squats)

Rx'd

How well rounded are you?

Complete as many of these skills as possible:

Unbroken Pull ups (30/20)

10 OHS (135/95)

Pistols (10/6)

40 Box Jumps in 1min. (20")

HSPU (2 Paralettes / 4 Strict)

500m Row (sub 1:35/150)

L-sit Hold (25sec/15sec)

Squat Clean and Jerk (225/135)

Legless Rope Climb

800m Track Run (sub 2:30/2:50)

April 16

2 Squat Snatches on the minute for 8 minutes

Use 80% of your 1RM

April 15

Skill Work:

Double Unders

For Time

500m Row

150 Double Unders

50 Burpees

April 14

1 RM Thruster

5 Rounds of:
200m Run

3 Muscle ups

5 Sit ups

7 Deadlift (225/155)

April 13

Skill Work:
Med Ball Clean

4 Rounds of:
30 sec Max Pull ups
60 sec Max Push ups
90 sec Max Sprints

April 12

"Elizabeth"

21-15-9

Squat Clean

Ring Dip

(135#/95#)

April 9

1 Rep Max Overhead Squat

1 Rep Max Bench Press

Rx'd

Saturday 10AM Workout will be:

15 Clean and Jerk

200m Sprint

10 Clean and Jerk

100m Sprint

5 Clean and Jerk

50m Sprint

(155#/105#)

April 8

3 Sets of:

Max HSPU

3 min. between sets

3 Sets of:

1 min Handstand Holds

"Michael"

3 Rounds of:

800m Run

50 Back Ext.

50 Sit ups

April 7

Skill Work:

Squat Clean

For Time:

10 Deadlift

20 Wall Balls

10 Hang Power Clean

20 Push ups

10 Front Squats

20 Air Squats

10 Push Jerk

20 Pull ups

10 Back Squats

20 Burpees

(135#/95#)

April 6

Check us out on Facebook

3 RM Back Squat

21-15-9

Deadlift (225#/155)

Box Jump

Ring Dip

April 5

Skill Work:

Snatch Balance

"Jeremy"

21-15-9

OHS (95#/65#)

Burpees

It's Coming....GSX Social April 24th!!

Begins something like this.......

Works its way into something like this......

Ends something like this.......

Suffered on Saturday!

Great work this morining!! Thanks again to those who helped out with getting the box cleaned up...we are very thankful for your willingness to help without question!!

April 2

Bobby Burns

Earth, Wind, and Fire Trumpet Player

Tour Dates (HERE)

WOD:

3-3-3 Press

3-3-3 Weighted Pull ups

Max HSPU

Max Kipping Pull ups

April 1

Skill Work:

Skin the Cat / Back Lever

Then,

10 sets of:

Max Distance Broad Jump

Then,

For Time:

1 Mile Run

Saturday 10AM Rx'd

"THE AIR FORCE WOD"

For time:

20 Thrusters

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. If the minute hits during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

March 31

3-3-3 OHS

Then,

30 Squat Clean and Jerk

135#/95#

March 30

"Tabata This!"

20 seconds of work followed by 10 seconds of rest repeated 8 times of:

Row

Squat

Pull up

Push up

Sit up

1 minute rest between exercises

Score is the lowest number of reps/calories in each station.

The score is the total of the scores from the five stations.

March 29

7 Rounds of:

7 Power Snatch (95#/65#)

7 Box Jumps

Suffer on Saturday!

Join GSX every Saturday at 9AM for a CrossFit Trial Class.

You can almost smell it! Regionals! Crossfit! Mmmmmmmm...

March 26

"Snatch"

Awesome story... And all around great guy!

If you haven't already seen the trailer, here's a link: http://www.furiouspetedocumentary.com/

Rx'd

Saturday 10AM Rx'd WOD will be:

3 Rounds of (12 min cap):

Males

4 Handstand Push-ups

8 Barbell Ground-to-Overhead (135lbs)

12 Burpees

Females

2 Handstand Push-ups

6 Barbell Ground-to-Overhead (95lbs)

10 Burpees

March 25

3 Rounds of:

500m Row

30 Push ups

50 Double unders

Then,

3 Sets of:

Max L-Sit Holds

SOMETHING WICKED THIS WAY COMES!

March 24

Skill Work:
Pistols

For Time:
50 Chest to Bar Pull ups
5min Rest
50 Wall Balls

March 23

Skill Work:

Ring Support

Ring Dips

Then,

5 Rounds of:

5 SDHP (135#/95#)

10 Burpees

March 22

5 rep max Deadlift

Then,

21-15-9

Clean to Thruster (95#/65#)

Pull up

Suffer on Saturday!!

Join GSX every Saturday morning at 9AM for a free CrossFit Trial Class.

10AM As Rx'd Class WOD will be:
"D.T."
Five Rounds of:
12 Deadlift
9 Hang Power Clean
6 Push Jerk
155#/105#

Miyamoto Musashi, Book of the Five Rings - required reading!

Let It Be Known...

Beginning tomorrow, Thursday March 18th, GSX CrossFit will be reverting back to our normal CrossFit class times. Open gym will still not begin until Monday March 22, but our normal class times will go into effect beginning tomorrow. Hopefully this change will allow more folks in town to make it to our classes.
Thanks guys!

March 17

5 rounds for time of:

10 steps overhead walking lunge (45/25)

10 supine ring pull-ups

10 broad jumps

10 burpees

Volunteers and Judges! All hands on deck!

We are now actively looking for Judges and volunteers for the SC Regional hosted by GSX in Hell's Half Acre:

This is Pam Munson, with CrossFit Champions in Tomball (NW Houston) TX. Matt and I have been tasked by Jeff Tucker with heading up two important parts of this year's South Central Regional Qualifier; Judging and Athlete Management. You need to contact us immeadiately at cfcmatt@gmail.com in order to be placed on the roster to help in this CrossFit regional event.

The details are such:

* judges need to be available in Ft. Worth from early evening on Friday May 28 through late afternoon on Sunday May 30th.

* all athlete judges need to be at least CF Level 1 certified.

* we would prefer judges who have competed or judged previously - any last year judge is welcome to come be apart of this years festivities.

* judges need to be strong enough and independent enough to stick to movement standards and call athletes out on them when they miss no matter who that athlete is.

* we also need those profesional services for artistic graphic design in order to produce art for the event that will be used for our games poster, computer graphics page, lanyards for judges/volunteers/support staff, and t-shirt design for the event.

Please respond to this email cfcmatt@gmail.com if you would like to apply for judging position, another volunteer position, or recommend someone. This year will be a larger event and require all of our efforts to put on the best qualifier in the world for regionals. All eyes turned to GSX last year and all eyes witnessed an extrodinary amount of logistical planning along with a top rate event that rivaled any regional hosted in 2008.

Thank you for your time and we hope we get to work with you at the Qualifier!

Pam Munson & Matt Munson

CrossFit Champions
281-636-6855
www.crossfitchampions.com

March 16

Push Press Ladder

(1 rep the first minute, 2 reps the second minute...)

65/95

Then,

500M Row

3 attempts for PR, full recovery between attempts

Sectionals

There were some amazing performances this weekend at sectionals, including all of our GSX athletes!

Special congratulations to Ken C. and Raif for qualifying for Regionals.

Plus, Sectionals 1st place women competitor Candice Ruiz!!

March 15

3RM Front Squat

Then,

10 Min. AMRAP

Dumbbell Snatch

Spring Break CrossFit Schedule

Although GSX will be closed for most of our programs, we will still be running CrossFit classes with the following modified schedule:

6:00am - Monday through Friday
8:30am - No classes this week
11:30am - Monday, Wednesday, Friday
4:30pm - No classes this week
6:00pm - Monday through Friday
No open gym during the week

Safe travels to anyone leaving town for vacation and for those staying in town, we do hope to see you at a few classes this week!

March 12

5-5-5-5-5 Deadlift

then,

3x15 GHD Sit ups

GSX will be representing!!

Will be posting the Spring Break Schedule tomorrow.

March 11

8x200m Run

Then,

90sec Left Lunge Isometric Hold

30sec Rest

90sec Right Lunge Isometric Hold

30sec Rest

90sec Squat Isometric Hold

Spring Break Schedule Coming Soon!!

March 10

"Nancy"

5 Rounds of:

400m Run

15 Overhead Squats (95#/65#)

March 9

3-3-3 Back Squat

Then,

15 min AMRAP of:

10 Burpees

10 Pull ups

March 8

3-3-3 Press

Then,

10-8-6-4-2

Deadlift

Hang Power Clean

Thruster

(115#/75#)

March 5

1-1-1-1-1 Overhead Squat

1-1-1-1-1 Front Squat

1-1-1-1-1 Back Squat

Try to increase the load on each lift.

March 4

4 Rounds of:
2 Min Max Row
2 Min Max Double Unders
1 Min Rest

March 3

"Nicole"

20 Min AMRAP

400m Run

Max Pull ups

CrossFit Champions

Matt & Pam Munson are the owners of CrossFit Champions, the first CrossFit affiliate in the Houston area and the fifth in the state of Texas. Affiliate owners since 2006, Matt and Pam have judged at various CrossFit competitions of the last couple years and were highly regarded judges at the 2009 CrossFit Games South Central region. As Head Judges at this years South Central Regional Qualifier at Hell's Half Acre, Matt and Pam will be directing an outstanding team of judges on par with the level of competition exptected from the athletes.