Grip strength
"Soul Train"4 rounds:
Farmer Carry 2 Kettlebells up stairs in CF Gym
10 Burpees in Martial Arts Studio
Farmer Carry 2 Kettlebells down stairs
Lunge back to stairs in CF Gym
Saturday Nov 08
Grip strength "Soul Train"4 rounds:
Farmer Carry 2 Kettlebells up stairs in CF Gym
10 Burpees in Martial Arts Studio
Farmer Carry 2 Kettlebells down stairs
Lunge back to stairs in CF Gym
0600, Happy Times
15, 12, 9
We Love You!
GSX Welcomes the FWPD Academy
Kettlebell Swings
Wall ball shots
The warm-up
Aftermath
Adding the numbers
GSX was honored to host the Fort Worth Police Academy Recruits and Instructor Cadre today, for "Fight Gone Bad". Tremendous spirit by the recruits, great job. Congratulations on your work thus far, and thank you for the path you have chosen. Reminder
As a reminder, the 6:15am class will now be starting promptly at 6:00am. See you all dark, and early.
Stronger. Faster. Meaner.
Be strong, be fast. Work on the 'whole athlete'. That means working on what sucks the most sometimes. For me that means Overhead Squats, or anything involving a jump rope. Don't shy away from those events, or WODs, that you are less good at. Embrace what sucks the most and drive on.
Sunday madness follows, or a workout that I put together after having a nightmare about Ken C.
"Don't try this at home"
5 rounds:
1 Muscle-Up
2 Weighted Pull-Ups
3 Overhead Squats
4 Handstand Push-Ups
5 Dead Lifts
See, many elements of 'suck' represented by this one. Tucker got my muscle up dialed-in, Josh keeps me on my toes with the weighted Pull-Ups, I hate OHS, HSPU are fun at parties, and Ken C. rocks the DLs (or he yelled at me in my nightmare to do more). Started the pull-ups with a 53lb KB and finished them with a 70lb. The OHS started at 45lb and progressed to a 105lb PR, and the DLs started at 135lbs and finished at 260lbs.
All of the above after a brisk 4 mile run.
Constantly varied, high intensity movements. Good times. Rant off.
Sunday madness follows, or a workout that I put together after having a nightmare about Ken C.
"Don't try this at home"
5 rounds:
1 Muscle-Up
2 Weighted Pull-Ups
3 Overhead Squats
4 Handstand Push-Ups
5 Dead Lifts
See, many elements of 'suck' represented by this one. Tucker got my muscle up dialed-in, Josh keeps me on my toes with the weighted Pull-Ups, I hate OHS, HSPU are fun at parties, and Ken C. rocks the DLs (or he yelled at me in my nightmare to do more). Started the pull-ups with a 53lb KB and finished them with a 70lb. The OHS started at 45lb and progressed to a 105lb PR, and the DLs started at 135lbs and finished at 260lbs.
All of the above after a brisk 4 mile run.
Constantly varied, high intensity movements. Good times. Rant off.
Saturday Nov 01
Partner Workout:
100 Thrusters (50 each)
100 Pull-Ups (50 each)
600 Rope Skips (300 each)
200 Sit-Ups (100 each)
1 person has to be moving at all times
100 Thrusters (50 each)
100 Pull-Ups (50 each)
600 Rope Skips (300 each)
200 Sit-Ups (100 each)
1 person has to be moving at all times
Spooky Friday
7 rounds:10 Push-Ups
10 Sit-Ups
10 Squats
(Hint...'7 rounds' translates to 'workout by Josh')
Happy Halloween!
The Coming Storm...
Completion is near
Jason surveys the work
8,000 sq. ft of year-round, outdoor, fire-breathing madness. The concrete has been poured. The challenge has been made. Be ready.
4 rounds:Tuesday Oct 28
"Whiskey Tango Foxtrot"
AMRAP, 20 minutes
25 Box Jumps
25 Kettlebell Swings
25 Knees to Elbows
25 Overhead Kettlebell Lunges
AMRAP, 20 minutes
25 Box Jumps
25 Kettlebell Swings
25 Knees to Elbows
25 Overhead Kettlebell Lunges
'Demo Girl' Josh Is Home
Josh returns from the CrossFit Barbell Certification with Ripp, at CrossFit Cherry Point
Saturday Oct 25
Aftermath
Jason working the HSPU progressions30 Handstand Push-Ups (substitute incline push-ups as needed)
40 Pull-Ups
50 Kettlebell Swings
60 Sit-Ups
70 Burpees
Good luck.
Support the dogs, yo!
Have you registered for the 2nd Annual Lancaster Avenue Mile Run/Walk, on November 15th? Please take a second and click the link on the right hand side of this page. All proceeds from this non-profit event will go to provide advanced training and equipment for the Fort Worth Police K9 Unit, as well as food and veterinary care for the retired dogs.Thank you for your support!
Friday Oct 24
Low S.O.
Shawn, meet Fran
One word...
One word can say so much...
One word can say so much...
"FRAN"
21, 15, 9
Thrusters
Pull-Ups
Video Demo: HERE
Thursday Oct 23
Welcome Officer Ross, DFW Airport Police SWAT
"Tabata Something Else...Mike"
Revisiting some of the functional, foundation movements.
8 rounds of 20 seconds work, followed by 10 seconds of rest:
Squats
Press
Overhead Squats
Push Press
Medicine Ball Cleans
Complete each exercise before rotating to the next.
Med Ball Clean Video Demo: HERE
Welcome Marc and Jason from DFW Airport Police SWAT, good luck at your Cert!
Revisiting some of the functional, foundation movements.
8 rounds of 20 seconds work, followed by 10 seconds of rest:
Squats
Press
Overhead Squats
Push Press
Medicine Ball Cleans
Complete each exercise before rotating to the next.
Med Ball Clean Video Demo: HERE
Welcome Marc and Jason from DFW Airport Police SWAT, good luck at your Cert!
Friends of GSX
Video out-take from "Every Second Counts", with our friend Gillian at the 2008 CrossFit Games. Click image to view.Tuesday Oct 21
"Terrible Tuesday"
4 rounds:
Row 1000m
50 Squats
25 Sit-Ups
Video Demo, "Rowing Basics" : HERE
Marc W. got his Muscle-Up! Great work, Sir!
4 rounds:
Row 1000m
50 Squats
25 Sit-Ups
Video Demo, "Rowing Basics" : HERE
Marc W. got his Muscle-Up! Great work, Sir!
Monday Oct 20
"It's just another manic Monday..."
Tabata Squats : 8 rounds of 20 seconds work, followed by 10 seconds of rest at the bottom of the movement.
Followed immediately by...
6 rounds :
21 Kettlebell Swings
12 Pull-Ups
Video Demo, Jeff Martone "Fixing the Swing": HERE
Tabata Squats : 8 rounds of 20 seconds work, followed by 10 seconds of rest at the bottom of the movement.
Followed immediately by...
6 rounds :
21 Kettlebell Swings
12 Pull-Ups
Video Demo, Jeff Martone "Fixing the Swing": HERE
Saturday Oct 18
Great attitudes, smiling while suffering
53lbs. 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
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.
Also, effective November 1st, there will be no 'open-gym' during class workout times.
Post questions to comments.
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.
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
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
Wednesday Oct 15
Board Updates
SupermanSorry about this one...
7 rounds
21 Shoulder Presses
42 Supermans
Post times, hopes, dreams, fears, whatevers to comments.
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 TuckerHave 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
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
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.
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.
Mike D's Photos from the road
Train the Trainer, Vic guiding Jared on the TGU
Turkish Get-Up progressions
The set upBack 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!
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