Saturday Oct 18

Great attitudes, smiling while suffering53lbs. 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

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.

Picture of the Day

"Day Job"

D/FW Airport Police K9 EOD Unit

Friday Oct 17

2 minutes of each exercise, with 1 minute rest before rotating to next exercise:

Pull-Ups
Push-Ups
Box Jumps
Sit-Ups
Squats

Don't cheat yourself on the full range of motion with the Box Jumps and Squats.

Thursday Oct 16

50 Double-Unders (DU), 50 Sit-Ups (SU)
10 Wall Ball Shots
40 DU, 40 SU
20 Wall Ball Shots
30 DU, 30 SU
30 Wall Ball Shots
20 DU, 20 SU
40 Wall Ball Shots
10 DU, 10 SU
50 Wall Ball Shots

Video Demo: Double-Under

Picture of the Day

No Blood, No Foul

Wednesday Oct 15

Board Updates

Superman

Sorry about this one...

7 rounds

21 Shoulder Presses
42 Supermans

Post times, hopes, dreams, fears, whatevers to comments.

Photos From the Road (ATL)

GSX Road Crew at CrossFit Sonz
Welcome back, Rocs and Tucker

Have you scheduled the Gymnastics Cert at your box yet? Best hurry...

100 Day Pull-Up Challenge

The D/FW International Airport Police Department S.W.A.T. Section is conducting a 100 Day Pull-Up Challenge, begining today.

Please join in, and show your support to this outstanding group of officers.

100 Day Pull-Up Challenge Details: Beginning Tuesday, October 14th, we started doing one pull-up on day one and will add one pull-up each day until we get to 100 pull-ups on the 100th day, for a total of 5050 pull-ups!

Team Rules:

1. Use any grip: jumping or modified, dead hangs, kipping and butterfly pull-ups are acceptable.

2. You can complete each day’s pull-ups all at once, or reps may be broken up at different times throughout the day as needed.

3. If for any reason you miss a day, you must make up all the missed pull-ups the following day.

4. If you don’t start the challenge with us today, you can “buy-in” at any time by doing ALL the missed day’s pull-ups on your first day.

5. Any pull-ups you complete during your regular workout can count towards that day’s Challenge pull-ups, if you want them to.

Tuesday Oct 14

"Idle Hands"

1 minute L-Sits

21, 15, 9
Medicine Ball or Bar Cleans
Pull-Ups

Finish with 50 Supermans

Video Demo: Handstand Push-Up progression

GSX Welcomes Jeff Martone

And now we're pleased to announce CrossFit Kettlebell Instructor Jeff Martone will be coming to GSX for the CF Kettlebell Certification, April 11th - 12th, 2009!

More details: HERE

Jeff Martone's website: HERE

CrossFit Oly Cert...Did you register?

Tucker is bringing in Coach Mike Burgener for the CrossFit Olympic Lifting Certification. Reserve your spot, before it's too late.

Register: HERE

Revolution 2009! Demand More!

Are you an Affiliate or trainer in the Region, and looking for a CrossFit Level 2 Cert? Or perhaps a CrossFit Kids Cert, that you can drive to?

Isn't it time for a facility that has the space, equipment, and support personnel to bring in these advanced Cerfifications? The ones you need in order to better serve your people?

Well that time is now. GSX is opening it's doors to the greater CrossFit community, all to provide the highest level of training to those on the tip of the spear: the owners and trainers.

We will soon be revealing our outdoor training area, and here is just a taste of what we can offer your people: 23ft Climbing Tower with rope and bars; 160ft of mixed grip Pull-Up and Muscle-Up bars; Oly Platforms with bumpers/bars/racks; full weight range of Kettlebells; rings; rowers and much, much more.

So if you are looking for a specialty cert in your CrossFit community, one that you can drive to, and where you know the people...

Email customerservice@crossfit.com and ask tell them GSX stands ready.

Monday Oct 13

"Cindy"

AMRAP in 20 minutes:

5 Pull-Ups
10 Push-Ups
15 Squats

Mike D's Photos from the road

Train the Trainer, Vic guiding Jared on the TGU

Turkish Get-Up progressions

The set up

Back from the CrossFit Kettlebell Certification, at CrossFit Houston. Thank you Jeff, for putting me to work, and allowing me to help out. Thank you Lisa, and Carlos from CrossFit Houston for your warmth and hospitality over the weekend. You guys are great. Come to Fort Worth again soon!