GSX Crossfit

Thank You, CrossFit Decatur!

Learning and supporting the HSPU.

Balance, strength, safety, and fun.

Skin the Cat and Lever progression work. Safety first.

Photos from this weekend's CrossFit Gymnastics Certification in Decatur, GA. Click on the photos to check out the great Sonz Exercise website. Now, where's Tucker off to next? Take a look at the right hand side of this page, and find a Gymnastics Cert near you...before it sells out. Welcome back home, guys!

CF Oly Lifting Cert at GSX Athletics

The CrossFit Olympic Lifting Certification will be held at GSX Athletics on Saturday, March 14th, and Sunday, March 15th 2008!

Register soon, it's going to fill fast. Welcome, Coach Burgener.

Monday Oct 06

"Tabata Something Else"

8 rounds, each of the following exercises

Squats
Sit-Ups
Kettlebell Swings

Box Jumps
Push-Ups

Perform 20 seconds of work, followed by 10 seconds of rest for 8 rounds of EACH exercise. Complete 8 rounds of each exercise before moving to the next event.

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.

Post time to comments

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

Post time to comments

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...

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.