GSX Crossfit: 2008-09-28

GSX Welcomes Robb Wolf

Question & Answer

Sold out Cert

GSX Athletics hosted the sold out CrossFit Nutrition Seminar with Robb Wolf on Saturday. The event was a huge success thanks to Adrian, Jason, Ken C. and Nicki. We were honored to have you guys and hope you will come back soon.

Saturday Oct 04

"Tuesday Morning"

Run 1 Mile

2 min. each:

Row, Thrusters, Med Ball Cleans, Jump Rope, Pull-Ups

Gymnastics Cert CF Alexandria

September 27-28, 2008

Steel Pipe Shortage In Texas?!?

Hope no one else is looking for pull-up bars these days. Seems we're using just about all the available steel pipe in the area for the new outdoor set-up. 160 ft of pull-up bars is just the begining. More to come. Man that's a #@!$ of steel...

Friday Oct 03

5 Rounds

Bear Complex (7 reps)
Bear Crawls

CrossFit HQ sums it up this way:

"The bear is what's known as a complex. In other words, you will do a certain sequence of exercises in order to complete one "rep" in this workout. You will complete 7 "reps" in each round, for a total of 5 rounds.

Starting weight is 65#, and ending weight is on the individual. Goal here is for max loads, not time, so there is no time component. Rest is as needed, but with a catch: If you are in the middle of a round, there is no resting with the bar on the ground. The bar must stay off the ground (however you want to) until that round of 7 complexes has been completed. After the first set of seven is done, you can put the bar down to rest, add weight, and chalk up as needed.

This is the complex to be completed: Power Clean, Front Squat, Push Press, Back squat, Push Press. You can combine the front squat/push press and the back squat/push press into thrusters if you wish, but you must stand in the clean prior to attempting the front squat or thruster."

Sounds diabolical.

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It's About Time...

Who's in? Post to comments. Yes, we're serious.

Something Wicked This Way Comes

The new year-round, purpose-built outdoor CrossFit training area is well underway. How does 160ft of pull-up/muscle-up bar space, a 22ft Climbing Ladder with rope and bars, Oly lifting platforms (w/ bumpers, bars, racks), monkey bars, rings, kettlebells, and rowers sound???

Oh, did I mention it will be covered, have fans/heaters/misters, and end up being 8,000 square freaking feet? In addition to our humble 11,000 square ft digs now?

And that's not even discussing 'that which can't be discussed' just yet.

Stay tuned, firebreathers. You've been warned.

Thursday Oct 02

3 Rounds

2 Min. Row
2 Min. Pull-Up
2 Min. Push-Up
2 Min. Rest

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CrossFit Gymnastics Cert, CF Alexandria

Another successful CrossFit Gymnastics Certification is in the books. Tucker is back from spreading the good word at CrossFit Alexandria, this past Saturday and Sunday. Where to next? Stay tuned...