GSX Crossfit

Wednesday Oct 01

Sit-Ups x 50

Superman, hands and feet off the deck

Main Site WOD

"Nate", 14 rounds later

3 Rounds

50 Superman's
50 Sit-Ups
50 Lunges

Working the posterior chain...

Time to Beat (TTB) = 11:56, Newly 0615 Crew

Vote!

Only two days left to tell us what additions you would like to see on the GSX CrossFit schedule. Get your vote in, and tell us what you think.

Tuesday Sept 30

Feeding grapes for time, post your caption to comments

10 Rounds

10 Med Ball Cleans (20lb ball or 45lb dumbells)
10 Push-Ups

Post time to comments

WOD, Monday Sept 29

From the desk of Ken C.

21, 15, 9

Snatch Stability Holds, Pull-Ups.

This Just In, The 2009 CrossFit Games

From http://www.crossfitgames.com/

The official dates for the 2009 CrossFit Games will be July 11-12, 2009.

The exact format of the Games will not be announced until July. It is likely to be quite different from the 2008 format.

The 2009 Games will not be open enrollment. There will be no scaling. You must qualify to enter. Adequate performance in the 2008 Games will count. There will be a series of qualifying events around the country (world) in May, 2009.

More details to follow here over the coming months.

You heard it here first. Get ready.

FGB III. Owned.

Marc W.

Rules of CrossFit...

Almost through

Active shoulders

Wall Ball Shots

Box Jumps

New PR

Suffering

A big thank you from all of us, to all of you. Thank you for showing up, helping out, counting, clapping, cheering, and coaching! Great work, and great heart be everyone. Cheers!

Caught on tape! Don't forget to stand up tall, to full hip extension!

Fight Gone Bad III, Tomorrow

Who's coming in? Let us know, and we'll see you at 9AM.

Picture of the Day

Rhonda visiting the great people at CrossFit Chicago

Friday Sept 26

0615hrs

7 rounds for time:

10 Turkish Get-Ups
10 Medicine Ball Cleans
10 Push-Ups

Thank Josh later.

Speak Up!

Thanks for taking the time to look at the freshly updated GSX CrossFit blog.

We'd like to know what you think, so sign in and post your thoughts and comments. Registering is easy, and we promise not to fill your in-box with garbage. While you're at it, take a second to vote in this week's poll, over on the right hand side of your screen.

All of us here want to make this place bigger, better, safer, and more fun for everyone. Stay tuned, it's going to be great.

Mike D.

Video of the Day, "Jessie's Girl" at GSX

Thursday Sept 25

0830hrs

4 rounds:

50 Squats
21 Dips
12 Kettlebell Swings

Simple, and sinister.

Wednesday Sept 24

3 rounds for time:

20 Wall Ball Shots
20 Sit-Ups
20 Pull-Ups
20 Lunges
20 Push-Ups
20 Box Jumps

Get some. Go again.

News Flash

The good folks over at AgainFaster have posted a new interview titled "Tuck and the Gymnastics Certification". Great read, and some great photos.

View the full report: HERE

Picture of the Day

Tucker at the CrossFit Camp Pendleton Gymnastics Certification

Tuesday Sept 23

Muscle Up practice after WOD

7 rounds for time:

5 Dead-Lifts
5 Press
5 Count Knees to Chest (parallet hold)

Come and join the fun.

Post times to comments

Picture of the Day

Tucker and Gillian at the Camp Pendleton CrossFit Gymnastics Certification Course

FGB 2008

Monday Sept 22

Evening crew action

David and Scott on the bar

0830 Class

10 rounds for time:

10 Burpees

5 Dead-Hang Pull-Ups

Tuesday Sept 16

WOD

21 - 15 - 9

Sumo Deadlift High Pull (95#)

Pull-ups

Chuck on High Pulls!

Monday Sept 15

WOD

Partner Workout!

One person runs 400m or rows 500m

Their partner is doing 20# wallballs until they finish the run/row

At this point partners switch

Workout ends when both partners have completed 3 rounds of each exercise

Sunday Sept 14

Rest Day

Saturday Sept 13

WOD

"CrossFit Baseball"

1st base - 10 Pull-ups

2nd base - 10 Air Squats

3rd base - 400m Run

Home - 10 Box Jumps

Rules:

-If you are caught using incorrect ROM or not meeting standards, you must go back to 1st base

- When you complete a 'run', head back to 1st base and begin again

- The team with the most runs at the end of 20 minutes wins!

Friday Sept 12

WOD

5 - 5 - 5 - 5 - 5

Deadlift

Finish with progressive burpees:

Minute 1 - One burpee

Minute 2 - Two burpees

Minute 3 - Three burpees

*Continue with this until you cannot complete the required number of burpees within that minute

Ken timing John doing "Randy"

Thursday, Sept. 11

WOD

"Randy"

75 Power Snatch (75*rxd)

Andrew hammering out some thrusters.

Wednesday Sept. 10

WOD

5 Rounds

10 Knees-to-Elbows

10 Burpees-to-Box jumps

10 Thrusters

Do not forget to sign up for "Fight Gone Bad" Sept. 24 is the deadline.

Tuesday Sept 9

WOD

15 Cleans (95#)

1 Pull-up

13 Cleans
3 Pull-up

11 Cleans
5 Pull-up

9 Cleans
7 Pull-up

7 Cleans
9 Pull-up
5 Cleans
11 Pull-up
3 Cleans
13 Pull-up
1 Clean
15 Pull-up

Charlie at the bottom of one of his 65 cleans today. Good work, man!

Monday Sept 8

WOD

1k row

50 push-ups

1k row

50 squats

50 SDLHP (75#)

Raiford hitting High Pulls with 95#

_______________________________________________

And for anyone wondering....THIS is how you move a med ball down-field! Explosive power in action.

Sunday Sept 7

Rest Day

Dave pulling hard on this 475# DL

Saturday Sept 6

WOD

4 rounds for time of:

400m Run

15 med ball cleans

15 burpees

15 KB swings

Friday Sept 5

WOD

5 rounds for time of:

50m Med Ball throw

10 KB Swings (24kg)

50m Med Ball throw

10 SDLHP (95#)

Manton looking strong, showing good technique and awesome ROM on his KB swings

Thursday Sept 4

WOD

Shoulder Press

3-3-3-3-3

Don't forget to register for the National Fight Gone Bad workout on September 27th!!

Wednesday Sept 3

WOD

5 rounds for time of:

15 Thrusters

15 Ball Slams

15 Burpees

GSX will be participating in the National Fight Gone Bad workout. For information on the event, please visit the Athletes For A Cure website and read up on the rules for the event. September 24 is the deadline for most of the registration stuff, so make sure you don't drop the ball on this one. Get in and let us know you're gonna participate. And fear not...you'll see all us trainers and staff out there getting layed out for all three rounds too! NO EXCUSES....

Tuesday Sept 2

WOD

40-30-20-10

Tire Flips

Wall Balls (20#)

Chuck getting mean on the tire flips

______________________________________________

Good work ladies!!

______________________________________________

Monday Sept 1

Level 1 Certification Weekend!

Our certification weekend was, again, a huge sucess. We had a record 71 participants for this cert and everything still managed to run smoothly. Big thanks to CrossFit for putting on a great cert and thanks to all the GSX staff and family that helped out.