GSX Crossfit

Thursday Mar 05

"Tabata These"

Squats (rest at bottom)

Push-Ups

Overhead Squats (empty bar, or from rack)

Pull-Ups

CrossFit Kettlebell Cert is coming to GSX!

Jeff Martone is bringing the CrossFit Kettlebell Certification to GSX

Member WOD Contest Winner

"Manton's WOD"

Come in and see what Manton came up with, and bring your watch...

Tuesday Mar 03

"So long, we wish you well..."

AMRAP, 15 minutes

30 x Kettlebell Swings
20 x Box Jumps
10 x Push-Ups

Good luck in your new 'adventure', lads. We'll miss you.

Monday Mar 02

"Sister I'm A Poet"

Row 250m
10 Thrusters
Row 250m
10 Thrusters
Row 250m
10 Thrusters
Row 250m

Free Saturday Class

"Don't Drop The Baby"

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)

Friday Feb 27

5 rounds

5 Back Squats (Heavy)
10 24” Box Jumps

Congrats, Manton

Congratulations Manton on winning the first Member WOD Contest. We will unleash his creation on the CrossFit Class Wednesday, March the 4th.

Stay tuned, it's one you don't want to miss.

Member WOD Contest

Member WOD Contest closes today at 5pm sharp. The winning WOD will be performed next Wednesday for all classes. Great submissions so far guys. Keep it up.

Thursday Feb 26

2 rounds

20 Press
30 Hollow Rocks
20 Dips
30 Supermans

Oly Cert, 6 Spots Left

There are six spots open for the Oly Cert at GSX next month.

Contact customerservice@crossfit.com to secure your spot.

Wednesday Feb 25

14 people at the 0600 class, awesome

4 rounds

250 Rope Skips
50 Sit-Ups
50 Supermans

It's on. Email me a workout you put together, and tell me why you chose what you did. Best WOD will be posted next week for the classes to run. Custom, no named benchmarks.

Heavy, light, box-jumps, Kettlebells, running, rowing, anything. No holds barred.

Mix and match, single-modality, couplets, or triplets. Just tell me your thought process.

Do not post to comments, I want the winning WOD to be a surprise.

Contest closes Thursday.

miked@gsxathletics.com

Tuesday Feb 24

Raif, 5000lbs overhead sub 2min (twice)

Raif's Paw Pads...aren't they cute!

4 rounds

500m Row or Run 400m
50 Squats
10 Pull-Ups

Safe Travels Brother

Tucker is on his way to Australia once again

Picture of the Day

CrossFit Gymnastics Cert, Potomac CrossFit

Missing In Action

RF, we miss you!

Monday Feb 23

Mo commiting to 5000lbs overhead

Wes returns

Men = 5000lbs
Women = 2500lbs

Number of pounds overhead in any lift and rep scheme you wish.

Example = 50 x 100lb Thrusters

Get creative. Go fast, or go heavy. Just get the weight overhead.

Sunday Feb 22

CrossFit Running & Endurance Cert at GSX

Ken C. working cadence

Day two, no wind

Thank you Brian and Carl, and all of the CrossFit Running & Endurance Cert participants

Saturday Feb 21

Introduction, Day I

Wall Drills

Welcome CrossFit Running & Endurance Cert participants.

Free CrossFit Saturday class will be at 9am.

It's My Party, And I'll Cry If I Want To

0600 Custom WOD

A-Team

Scott, Ridin' Dirty

10 Rounds

5 x Thrusters
8 x Tire Flip Circuit (flip, jump in & out, repeat)

Dress warm.

Weekend Update

There will be no open gym this weekend in order to accommodate the CrossFit Running and Endurance Certification.

Please join us Saturday at 9am for the free CrossFit class.

Thursday Feb 19

8 Rounds

10 Dead Hang Pull-Ups
10 Push-Ups
10 Hollow Rocks

I'm going to bed now.

Wednesday Feb 18

2 Rounds

50 Double-Unders
40 Kettlebell Swings
30 Box Jumps
20 Med Ball Cleans
10 Burpees

From Tucker

Something from my Heart.

Gordana - the true Warrior Spirit. I met a wonderful group of folks in Canada on February 14, 2009 and the hits just keep on coming.

Gordana, was one of those wonderful people whose spirit fills the room... You know some one special is inside the box, you sense it first, as a coach you look about the room and size up what you have to work with, and then eye contact is made - she stared right back at me, almost through me. I wondered how the seminar would go for her.

Not once did I ask her to tell me her story - although I knew she had one to tell. I supposed the time spent over the weekend would allow it to naturally reveal itself to me. It did not. She kept her story close to the vest as though she were playing a tight hand of poker. Not once did she complain, not once did she retreat, not once did she leave me room for doubt, and not once could I have thought what it was like to be in her shoes.

Something had changed her, something indeed... I watched this lady workout and display a full 16 hours of work and body movements. I watched her step up and tirelessly approach the work of the day - she also intently hung on ever Texas sized syllable i spoke. Only in the last hour as I prepared to go did I learn her tale, her epic battle, the one she now fearlessly rages. No wonder the gymnastic cert to her was simply a walk in the park, she had been busy defeating things far more difficult than gymnastic moves. Gordana has been busy about getting on with life, and killing cancer.

Gordana - you have all my respects, all my admiration, and all my heart felt love. I encourage those of you to read her story and read her blog. She is a lady, a mother, a wife, and a wonderful athlete. The pleasure was all mine young lady.

http://www.crossfitthroughcancer.com/

tucker

Volunteers Needed

Volunteers needed. Drop us an email with your availability and a good contact phone number. We'll put you to work.

CrossFit Running & Endurance Cert

GSX welcomes the CrossFit Running & Endurance Certification

Tuesday Feb 17

5 Rounds:

5 Clean & Jerks
10 Burpees

Letter to the Editor

"Hey Coach Tucker,

Coach Glassman told us at our level one cert that we had to set out every morning and do everything in our power to give people greatness. That's something that really stuck with me and it's something that you don't often see. But you do it. In fact, you do it better than anyone that's ever coached me and believe me when I tell you, that's a serious compliment.

If I can hit a nice back lever and knock out 10 free standing handstand push-ups, fix my kip and hold a good L-sit for 1 minute sometime in the next 3 months (with some hard work of course) I'll feel as though I got a lot out of your cert. If I can properly convey all the information and techniques that you taught us over to my clients, I'll be delighted. But, If at some point in my career as a trainer and a coach, someone walks up to me and tells me that I'm half the coach that Jeff Tucker is, I'll consider myself a very successful man. I thank you from the bottom of my heart. I loved your cert.

Eric Vandermeersch
Crossfit Mississauga"

Oh Canada

CrossFit Gymnastics Cert, CrossFit Oakville

Conker Fitness

Good times

Monday Feb 16

6 rounds

10 Sumo Dead Lift High Pulls
10 Dips
10 Knees to Elbows

Bravo

Take a minute and look at the PR board in the gym next time you're in. There are some very impressive stats posted for February. Big bests on the benchmarks, and all the major lifts. Dead Lifts, Press, Push-Jerk. They're all there.

Keep up the excellent work.