21, 15, 9Push Press
Ring Dips
Burpee
Calorie Row
Main Site Peeps!
Check out Big Rob, Marc Wewee, Josh, Griffin, Tucker, and Trevor on the CrossFit Main Site! Our little box has caught fire!
Have You Met Paul?
Paul, center, during the recent Black Ops
Paul and his friend "Murph"Meet our friend Paul, if you haven't already. Paul has lost over 50lbs with a little powerful help from CrossFit, and we're damn pround of him. So stop him and say hello next time you see him, you'll be glad you did. Great job, Sir.
Suffer On Saturday, Free Saturday Class
Please join us at 9am for our free Saturday workout, all abilities welcome!Happy Birthday Mo!
Gawd that's hawt...
0600 Crew
"Mo Better Blues"Tabata Dis':
Squats
Push-Ups
Thrusters
Lunges
Followed by 36 Pull-ups & 36 Burpees
Belly sweat factor five. Happy Birthday, Kitten!
From Tucker...
Dear GSX,Just dropped in to say hello... Of to Northeast Canada today for another gymnastic cert weekend. I miss you guys and gals in the box. But I love hearing about and reading your stories on the blog. Big hugs and sloppy wet kisses to GSX.
Love - TUCK!
PS - Chris screamed like a little six year old boy when he jumped outta of the plane! I just sharded my shorts! But this view of Hawaii was sweetness!
Wanna Go to the CF Running Cert, On Us?
That's right, peeps. We're sending one lucky winner to the sold-out CrossFit Running and Endurance Certification, at GSX on 6/27 & 6/28, on us.Wanna go?
Send us an email to miked@gsxathletics.com , before 5pm this Thursday, and tell us why it should be you. Are you training for a specific event, or dialing that 'Helen' time down? Let us know, and the winner will be announced Friday the 19th.
More info on the Cert: HERE
Monday June 15
Press, 1 x 1 x 1 x 1 x 1 x 1 x 1
Interesting facts concerning nose bleeds: HERE
"Perhaps the most well-known Epistaxis-related death was that of Attila the Hun. He drank a colossal amount of alcohol on his wedding night after his parley with Pope Leo I, suffered a nosebleed in his sleep and was suffocated by the blood."
For Ken C: HERE
Interesting facts concerning nose bleeds: HERE
"Perhaps the most well-known Epistaxis-related death was that of Attila the Hun. He drank a colossal amount of alcohol on his wedding night after his parley with Pope Leo I, suffered a nosebleed in his sleep and was suffocated by the blood."
For Ken C: HERE
Jeff Martone at GSX
The following are the CrossFit Journal videos put together by AgainFaster.com featuring Jeff Martone and the CrossFit Kettlebell Cert, filmed at GSX. The last video has a cameo appearance by demo girl extraordinaire Kristy. Jason Buzzard is shown throughout all three videos. Suffering.
Video 1: HERE "Using the Kettlebell for Rehab"
Video 2: HERE "The Kettlebell Swing"
Video 3: HERE "Learning the Turkish Get-Up"
http://www.journal.crossfit.com/
Video 1: HERE "Using the Kettlebell for Rehab"
Video 2: HERE "The Kettlebell Swing"
Video 3: HERE "Learning the Turkish Get-Up"
http://www.journal.crossfit.com/
The Sunday Review
Congratulations to all of the participants in our Olympic Weightlifting Seminar yesterday. A number of personal bests were reached and Josh said you all did a great job. Look for more Saturday seminars soon on Nutrition, Kettlebells, Muscle-Ups, and more.
Art: HERE
Science: HERE
Inspiration: HERE
Thank you all for a great week and look out for a little "Nose Bleed" on Tuesday...
Cheers
Art: HERE
Science: HERE
Inspiration: HERE
Thank you all for a great week and look out for a little "Nose Bleed" on Tuesday...
Cheers
S I L V E R B A C K
Buzzard, Ali.
Jason @ 135lbs
Outstanding!
Bill, super proud of that dude and his progress
"Silverback?"30 Box Jumps
Run 400m
30 Ground to Overhead (anyway)
Run 400m
30 Tire Flips
Run 400m
Followed by 3 x max pull-ups, rest 1 minute between sets
Run 400m
30 Ground to Overhead (anyway)
Run 400m
30 Tire Flips
Run 400m
Followed by 3 x max pull-ups, rest 1 minute between sets
Approved Excuses List for Thursday
Meet "SILVERBACK"The following are the current* approved excuses for missing Thursday's WOD:
01.) You are commonly referred to by your first name and last initial
02.) A "Karen" time of less than 5:15
03.) 750ml of Orin Swift Cellars "The Prisoner 2007" makes it to my in-box
04.) Mo has written a song about you
05.) Your "hip still hurts"
06.) You are following Main Site or CrossFit Football WODs for science/religion
* = subject to change
* = subject to change
Hey bud, let's party: 
Tuesday June 9
DG, doing work
Hook Grip, it could save your life
Scott, napping & doing his taxes between rounds
Chuck, many burpees completed"The Ocho"
8 rounds/1 Bar...choose wisely
8 Deadlift
8 Hang Power Cleans
8 Push Press
8 burpee penalty for each interruption of set
8 rounds/1 Bar...choose wisely
8 Deadlift
8 Hang Power Cleans
8 Push Press
8 burpee penalty for each interruption of set
Suffer On Saturday, Free Saturday Class
Your assignment for Saturday, should you choose to accept, will be to complete the following two missions:WOD Mission 1 - Search & Destroy, "Operation Black Mamba"
WOD Mission 2 - Hostage Rescue, "Operation Maladjusted"
Both missions will be conducted with a partner in the field following a briefing at GSX, with a little grill and chill social action to follow for those who survive (grills available, get your grub on). Email Josh at josh@gsxathletics.com so we may begin staffing teams and cover stories.
Our People, Our Best
The slide show on the right hand side of the screen has been updated with new photos. We have a lot of new faces around so be sure to introduce yourself and say hello. We're glad you're here.
Friday June 5
Scott working the gas tank
0830 Crew on a beautiful Friday
6 Rounds
400 m Run
Rest as needed
400 m Run
Rest as needed
Winslow's, Tonight 7:30PM
A couple of us are getting together tonight at Winslow's for some wine and pizza about 7:30ish if any one is interested. The address is 4101 Camp Bowie Blvd.
*Sometimes he just can't help it 
And Now A Word From Our Sponsors...
"I got a shiny new toy today...!!!!!!!!!!! Its called Arrosti! Ft Worth Texas, Dr. Brennan Bertrand, has treated my banged up body today. My knees feel as though they belong to a younger faster Jeff Tucker. I have had ART performed on me and tried PNF, I have also used Rolfing - But this stuff is the real deal. You must go see Brennan if you are injured, this guy has thumbs that will break up the scar tissue holding back good mobility. Thanks Doc!"
Tucker
www.youtube.com/airrosti
www.airrosti.com/
866.505.4555
Tucker
www.youtube.com/airrosti
www.airrosti.com/
866.505.4555
Lola Izadora Rice
6 rounds
Suffer On Saturday, Free Saturday Class
Come out tomorrow for our free Saturday CrossFit class at 9am! Rain or shine, athletes of all abilities, dogs/cats/kids/curious are all welcome! You never know who you'll see or what you'll be up against...
"Every Second Counts" Social Friday
Join us tonight at 7pm as we watch the new CrossFit documentary "Every Second Counts"
GSX News Brief
This just in from Josh Wells:
We will be hosting an Olympic Weightlifting Clinic on Saturday, June 13th, from 10am to 1pm. The clinic will cover the Snatch and the Clean & Jerk. Registration is $50 a person and space is limited. Contact Josh or the front desk to register.
In other news, starting June 1st, Carly will be instructing the new 11:30am class on Mondays, Wednesdays, and Fridays.
We will be hosting an Olympic Weightlifting Clinic on Saturday, June 13th, from 10am to 1pm. The clinic will cover the Snatch and the Clean & Jerk. Registration is $50 a person and space is limited. Contact Josh or the front desk to register.
In other news, starting June 1st, Carly will be instructing the new 11:30am class on Mondays, Wednesdays, and Fridays.
Friday May 29
6 rounds40 Lunges
20 Double Unders
10 Pull-Ups
Please join us at 7pm as we watch the CrossFit documentary "Every Second Counts"!
Last Chance
Here are more details about the Last Chance Qualifier:
At 0600 PDT on May 30th, three workouts will be announced on the CrossFit Games site. If you are interested in qualifying, you will have 24 hours exactly to complete all three workouts and report your times.
In addition to the workouts themselves, there will be movement standards established and specific guidelines for filming. Plan on having at least two people assisting you. We will require one person with a stopwatch in the frame besides you. It would probably be wise to have them enforcing proper movement standards also, as that will be an integral part of qualifying.
You will have until 0600 PDT on May 31st to upload your unedited video to YouTube and send us the link with your time. We are expecting a large number of candidates, so there will be little to no tolerance for missing deadlines or technical difficulties. Please make all necessary arrangements ahead of time.
You will need a predictable amount of standard CrossFit gear (meaning it will not be inconsistent with the gear required for many of the regionals). No GHD will be required.
At 0600 PDT on May 30th, three workouts will be announced on the CrossFit Games site. If you are interested in qualifying, you will have 24 hours exactly to complete all three workouts and report your times.
In addition to the workouts themselves, there will be movement standards established and specific guidelines for filming. Plan on having at least two people assisting you. We will require one person with a stopwatch in the frame besides you. It would probably be wise to have them enforcing proper movement standards also, as that will be an integral part of qualifying.
You will have until 0600 PDT on May 31st to upload your unedited video to YouTube and send us the link with your time. We are expecting a large number of candidates, so there will be little to no tolerance for missing deadlines or technical difficulties. Please make all necessary arrangements ahead of time.
You will need a predictable amount of standard CrossFit gear (meaning it will not be inconsistent with the gear required for many of the regionals). No GHD will be required.
AMRAP, 15 minutesVideo, Learning the Gymnastics Kip
Gymnastics coach Jeff Tucker and assistant Jason Malutich take us through the importance of goal setting and progression in gymnastic movement.They begin by emphasizing the importance of body position.
Gymnasts use hollow body positions and constantly contract to achieve midline stability. Tucker and Jason then move on to the kipping pull up and scaling muscle up transitions.
Tucker said, “We’re going to teach you a kipping swing that is a gymnastic style. It will create a load. You are going to have to control that load because you are going to swing your ass off.”
Watch the video: HERE
Gymnasts use hollow body positions and constantly contract to achieve midline stability. Tucker and Jason then move on to the kipping pull up and scaling muscle up transitions.
Tucker said, “We’re going to teach you a kipping swing that is a gymnastic style. It will create a load. You are going to have to control that load because you are going to swing your ass off.”
Watch the video: HERE
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