Time to: Zone, drop your Fran time, get a pull up, travel...? What is your New Years resolution?Chris L.
Happy New Year!!
Time to: Zone, drop your Fran time, get a pull up, travel...? What is your New Years resolution?Chris L.
THE MASTER AT WORK.
Wanna learn from the best?Check out Sage Burgners' blog for
very helpful advice and tips
with the OLY lifts...
The lady is legit and her
blog is filled with practical
experience, and a lifetime
of teachings from the best,
Coach Mike Burgner.
It is one of our recomended links!
http://sageolylifting.blogspot.com/
MAX EFFORT!
post comments and thoughts? what does it mean to give max effort? have you ever really given max effort?
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Holiday Schedule
Crossfit Gym will be open on the following holiday schedule: Dec 21st-23rd and Dec 28th-30thClass Schedule:Monday and Wednesday 11:30AM, 4:30PM, and 6:00PM only Tuesday 6:00AM, 8:30AM only
Open Gym schedule: Mon and Wed 4-7PMTuesday 6-10AM
Contact chris@gsxathletics.com for further information.
Dec 26th - Something to do during the break?
Chris, has come up with some solid pain for the holiday break. Just check out his blog and see 30 soothing ways to kill those holiday blues or self induced sugar comas.Mahalo!
cmlofland.blogspot.com
Mike D
Mike D,Has made many a memorable post to our humble site, he selflessly volunteered to work on the blog as of last September and in so doing offered us many a view, laugh, and work out to the GSX blog.
Since last September we have all enjoyed reading posts and viewing the pictures of the day. He most certainly left his own spin on the GSX CrossFit blog and in so doing made us ponder a bit harder the trappings of the day and workouts to come here at GSX.
So Mike, from me to you and all of us… a very sincere thank you!
tucker
Tuesday December 22
As many rounds as possible in fifteen minutes of:
5 Front Squats
10 Knees to Elbows
Development: Overhead Squats
5 Front Squats
10 Knees to Elbows
Development: Overhead Squats
Monday December 21
400m Run
21 Kettlebell Swings
400m Run
21 Pull-Ups, chest to bar
400m Run
21 Burpees
400m run
21 Kettlebell Swings
400m Run
21 Pull-Ups, chest to bar
400m Run
21 Burpees
400m run
Happy Holidays
Crossfit Gym will be open on the following holiday schedule:
Dec 21st-23rd and Dec 28th-30th
Class Schedule:
Monday and Wednesday 11:30AM, 4:30PM, and 6:00PM only
Tuesday 6:00AM, 8:30AM only
Open Gym schedule:
Mon and Wed 4-7PM
Tuesday 6-10AM
Contact chris@gsxathletics.com for further information.
Dec 21st-23rd and Dec 28th-30th
Class Schedule:
Monday and Wednesday 11:30AM, 4:30PM, and 6:00PM only
Tuesday 6:00AM, 8:30AM only
Open Gym schedule:
Mon and Wed 4-7PM
Tuesday 6-10AM
Contact chris@gsxathletics.com for further information.
Saturday December 19
The 9 AM free Saturday CrossFit class workout will be...
As many rounds as possible in twenty minutes of:
5 Pull-Ups
5 Burpees
5 Box Jumps
Farmer's Carry
This week's 10 AM Advanced class workout will be:
"Fran"
21, 15, 9
Thrusters & Pull-Ups
As many rounds as possible in twenty minutes of:
5 Pull-Ups
5 Burpees
5 Box Jumps
Farmer's Carry
This week's 10 AM Advanced class workout will be:
"Fran"
21, 15, 9
Thrusters & Pull-Ups
2009, Liz Taylor's Year!
Your hard work and dedication has motivated each and every one of us, well done!Wednesday December 16
As many rounds as possible in twenty minutes of:
20 Double Unders
20 V-Ups
20 Superman
20 Double Unders
20 V-Ups
20 Superman
Monday December 14
Holiday Party tonight at 6:30 pm. Bring firewood and snackies.Suffer On Saturday, Free Saturday Class
Free Saturday CrossFit class tomorrow at 9 am, rain or shine, with the Advanced Class starting promptly at 10 am. The GSX CrossFit Holiday Party will begin at 6:30 pm, don't forget your White Elephant gift and firewood.Friday December 11
1 RM Clean & JerkDevelopment: Handstands
Songs to learn and sing:
Pixies, "Monkey Gone to Heaven" : HERE
Morrissey, "Suedehead" : HERE
Zero 7, "Destiny" : HERE
PJ Harvey, "Good Fortune" : HERE
Alas, we are nearly to the end of this chapter. Holiday Party, tomorrow at 6:30 pm. We sincerely hope to see you and yours there.
2010 CrossFit Games
I am pleased and excited to officially announce that GSX will be hosting the Regionals, representing the Southern Central US area. As you all can see, this years sectionals and regional will be very different and challenging to those athletes vying for a seed in the CF Games 2010. I am working diligently with CFHQ toward logistics, workouts, and planning for our regional event - future upcoming announcements will be made in Jan concerning such. I have asked Jason and the head trainers to discuss our affiliate competition logistics for those who desire to represent GSX and we will plan accordingly. It is amazing to see how quickly CrossFit is growing in the world of fitness and now competition. Aromas 2010 here we come!!!Looking forward to it,
tucker
Games site: HERE
Thursday December 10
1000m row for time
75 Sit-Ups
150 Squats
75 Sit-Ups
Holiday Party, Saturday at 6:30 pm. Wine, song, food, fire.
75 Sit-Ups
150 Squats
75 Sit-Ups
Holiday Party, Saturday at 6:30 pm. Wine, song, food, fire.
Picture of the Day
"Come to the Holiday Party, Saturday at 6:30 pm. And bring a White Elephant gift."Jason's Holiday Party Supply List
01.) Wine, Beer, 'Other'
02.) Firewood (Dry)
03.) Cups
04.) Stopwatch
05.) Salt
06.) List of Ken C's Warm-Up Activities
07.) See # 1, Above
08.) 5 Cameras
09.) The Prisoner 2007, by Orin Swift Cellars
10.) Name Tags for 'Activity #3'
02.) Firewood (Dry)
03.) Cups
04.) Stopwatch
05.) Salt
06.) List of Ken C's Warm-Up Activities
07.) See # 1, Above
08.) 5 Cameras
09.) The Prisoner 2007, by Orin Swift Cellars
10.) Name Tags for 'Activity #3'
"Who Is This Chuck Character?"
Charles Richard Bennington was born in Wheat Ridge Colorado on March 28, 1985. This birth was much like the opening scene in The Lion King. The only differences being that Chuck was much cuter as a baby and had far more awesome hair.
Shortly after birth the man cub was relocated to Sarasota, Fl. Sarasota was an adventure filled time in young Chuck's life that was vaguely reminiscent of the Pirate's of the Caribbean. Young Chuck was just like Jack Sparrow, only much stronger and better looking. After growing bored with the retirees and spoiled children that litter the shores of sunny Florida, a drastic change occurred. Sir Bennington enlisted in the United States Air Force and a good chunk of his late teens and early twenties was spent as a "TACP".
During this time in the military a strong love for firearms, scotch, and his dog Mister was forged. While stationed at Fort Lewis our hero's life took another drastic turn; the valiant prince found something called "CrossFit."
Yada yada, blah blah...Here's what happened in the next couple years: He got out of the military, worked at a gay bar in Seattle for a while, and moved back to Florida. Through all of this his experience and exposure to CrossFit grew and grew. Eventually this would come to the point that many in the CrossFit community reach, a Level One Cert. For this life changing experience only the finest facility would do, only GSX. At GSX in January of 2009 this young man fell in love with a young woman, one Azlea Vanessa Sisson. This is them, they are hot together. Sadly he had to return to Florida, but only for a short while as he was back at GSX for an Olympic Lifting Cert in March. Unfortunately that trip was far too short and Nessa and Chuck were again parted. As the couple's love grew it was evident that there was only one solution, a permanent move. This move did in fact happen and brings our story almost to present day. 
These days you can find Chuck quite often at GSX blasting vulgar DMX songs and failing lifts repeatedly. While not teaching CrossFit classes Lord Bennington has been seen at Central Market with BFF Agent Deavers, sipping fine wines, enjoying fresh cuts of tasty brisket, and debating really, really, really important stuff.
Thank you to the following agencies for your time and assistance: DOE, BATF, ISA, NSA, DARPA, DOJ, CAG, USSS, DHS, SPCA, DMX, NWA, YMCA, IRS, REM, GSG9Tuesday December 8
Alternating tabatas, 8 intervals of each:
Deadlift
Burpee
Development: Double Unders
Holiday Party this Saturday at 6:30 pm. Bring a White Elephant gift, firewood, & wine.
Deadlift
Burpee
Development: Double Unders
Holiday Party this Saturday at 6:30 pm. Bring a White Elephant gift, firewood, & wine.
Holiday Party Update
Saturday at 6:30 pm. Fun, games, prizes, snacks, alcohol. Bring a white elephant gift if you would like to participate in the exchange, price limit $15.35 max. Let's top last year's turnout. Hope to see you all there. Bring firewood.Coming Soon, "Who Is This Chuck Character?"
Stay tuned for the next installment of our GSX CrossFit profile series, featuring a look into the world of all around good dude Chuck B.Post your questions for Chuck to 'comments'.
1 RM Snatch'Lumberjack 20' @ GSX
Candice on one of many 400's
Ken during the Box Jumps
Jason Buzzard during the Dead Lifts
Ryan finishing up strong
Friday December 4
3x5 Front Squat
3x5 Push Press
Development: Double Unders
Please join us tomorrow for our free Saturday CrossFit class, at 9am, rain or shine. Dress warm!
The 10am Advanced Class WOD will be the 'Lumberjack 20' to honor the fallen at Fort Hood.
3x5 Push Press
Development: Double Unders
Please join us tomorrow for our free Saturday CrossFit class, at 9am, rain or shine. Dress warm!
The 10am Advanced Class WOD will be the 'Lumberjack 20' to honor the fallen at Fort Hood.
This Matters
Our Story
Through My Lens Tuesday December 2
5x3 'False Grip' Ring Pull-Ups
5 rounds for time of:
200m Run
3 Muscle-Ups
5 Sit-Ups
7 Deadlifts
5 rounds for time of:
200m Run
3 Muscle-Ups
5 Sit-Ups
7 Deadlifts
Weather Warnings and Updates
Please stay tuned to the blog for the latest on potential foul weather changes or cancellations. We will keep you posted in the event things get jacked. Safety first.CrossFitters of the Year
We are pleased to announce the second annual Crossfitters of the Year Awards.The awards will be given to the top male and female CrossFitter for 2008. So email your thoughts, nominations, and suggestions to 'jason@gsxathletics.com'. All will be kept strictly confidential, and will help us determine the winners. We're looking for heart, commitment, achievement, desire, spirit, and spunk.
Who's the most improved?
Who pulls you through the tough workouts?
Who are you chasing?
Who personifies GSX CrossFit?
Let us know.
Awards will be presented at the Holiday Social, Saturday the 12th at 6:00pm.
Tuesday December 1
As many rounds as possible in 12min of:5 Power Snatch
10 Overhead Walking Lunges
10 Knees to Elbows
Development: Power Snatch
GSX CrossFit Holiday Social, December 12th. Who would you like to as the new Member of the Year for 2010? Let us know!
From all of us, to all of you, thank you for making this a great year
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