GSX Crossfit: 2009-04-19

Suffer On Saturday, Free Saturday Class

Site of the CrossFit Games Southwest Regional Qualifier

Ali leading the pack today

Sara, CrossFit Mom-to-be

Birthday Man, picture perfect Knees-to-elbows

Wall Ball Shots

Ali, finishing the 800's

Sharon, Kristin, Steve

3 Rounds

800m Run
40 Wall Ball Shots
30 Push-Ups
20 Knees to Elbows

Free Saturday CrossFit Class

Join us at 9am this morning for our free Saturday CrossFit class.

Friday Apr 24

HSPU progression

15 Handstand Push-Ups (HSPU)
1 L Pull-Ups
13 HSPU
3 L Pull-Ups
11 HSPU
5 L Pull-Ups
9 HSPU
7 L Pull-Ups
7 HSPU
9 L Pull-Ups
5 HSPU
11 L Pull-Ups
3 HSPU
13 L Pull-Ups
1 HSPU
15 L Pull-Ups

Thursday Apr 23

50 Tire Flips for time

Complete as an individual, or as part of a team as necessary.

Qualifier Officials Named

GSX is proud to announce Lynne Pitts will be serving as Timing Supervisor, and Kelly Moore will be serving as Judging Supervisor for the Southwest Regional Qualifer at GSX next week.

Tucker

Greetings,

The CrossFit Games Southwest Regional Qualifier is now one week away, and we wanted to provide you with the following brief update.

A social dinner has been scheduled at GSX Athletics (5220 W. Vickery Blvd. Fort Worth, TX 76107) for 7pm on Friday, May 1st, 2009. We will have on-site catering with a choice of chicken, hamburgers, or hot dogs. Sides and drinks (beer, water, soft drinks) will be included and the cost is $10 a person. Please respond to this email by April 30th if you would like to eat with us, so that we can get an estimate on numbers.

The event workouts will be announced, and standards of movement will be briefed, during the social at GSX.

A mandatory meeting for all event volunteers will be held at 5pm, prior to the social.

A Twitter account has been established to provide information updates prior to, and during the competitions. You can subscribe here: http://mail.gsxathletics.com/exchweb/bin/redir.asp?URL=http://twitter.com/CFSWREGQUALS .

The competition will be held rain or shine.

Picture of the Day

Atlas Shrugged

Scott, after a bunch of ring push-ups, pull-ups, and box jumps

Wednesday Apr 22

Keep the rings in close & tight

AMRAP, 5 minutes. Repeat 3 times, rest 1 minute between sets

5 Pull-Ups
100m Sprint
5 Ring Push-Ups
100m Sprint
5 Box Jumps

100m Sprint

Hell's Half Acre Itinerary

Saturday
0730 - Opening Ceremonies
0800 - First Heat of WOD 1
1145 - Lunch
1330 - First Heat of WOD 2
1630 - Outro for day

Sunday
0830 - Welcome back
0900 - First Heat of WOD 3
1345 - Lunch
1515 - Thanks to sponsors
1530 - Awards ceremony
1615 - Outro for day

Come train with the best, at the site selected for the 2009 CrossFit Games Southwest Regional Qualifier! Fort Worth's first and finest!

Who Am I?

"Name That Dude"

Post to comments, first correct guess gets a prize of some sort

Tuesday Apr 21

Keep those shoulders active and elbows locked throughout the lift!

Overhead Squat, 3-3-3-3-3 reps

Then there's this little nugget of goodness: HERE (NOT WFS)

By 'NOT WFS', we mean it might hurt some people's feelings. I'm just saying...

Thank You, Jim

I want to thank Todd, Josh, Adrian, Stephan, Nadia, Lance and Tucker for a great weekend. I'm 36 years old and have been in a wheelchair for the last seven. It didn't take long after I found Crossfit to realize that it was easily adaptable to disabled folks (Kyle Maynard was a big help in this area as well!). I also found out, after trying some workouts at home, that I wouldn't be able to get the most out of it without talking to some trainers and learning more.

I was nervous showing up at the Level one at GSX on Saturday, but all my reservations went out the door as soon as Todd walked up to me and said "Hi I'm Todd and I'm glad you're here. The classroom is upstairs and there's no elevator so we're going to carry you." And they did all weekend, eight trips up and eight trips down. No talk about liability, no complaints, they just did it. I've only felt that welcome a few times since I got hurt and I want you guys to know that this weekend is not only going to help me get fit but your hospitality and and attitudes will make it a weekend I will never forget.

Sincere Thanks

Jim Downer

Tell It To Tucker

Tucker mentioned in his last post that even more great things are ahead, but is there something in particular you'd like to see? Have a question about the new 'unlimited classes', the website, or the CrossFit Kids program?

Drop him a line anytime tuckergsx@gmail.com and go right to the source.