6 rounds:
400m run
8 Tire Flip Circuit
GSXHH1
CrossFit at MiCo's, our women are hot
Picking up the tab
From the windows to the walls
Shot Callers
Rhonda at the gun show...
Little T's snacky-snack
Part Animal, Part Machine
Reminder, Happy Hour Tomorrow
Don't forget...the Inaugural GSX Happy Hour will be tomorrow, upstairs at MiCocina's (Hulen & I-30) at 7PMCrossFit Running & Endurance Cert
GSX Athletics will be hosting the CrossFit Running and Endurance Certification, February 21st - 22nd, 2009. Please help us welcome Coach Brian Mackenzie to Fort Worth, TX.Register online: HERE
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.
Register online: HERE
Monday Oct 06
"Tabata Something Else"
8 rounds, each of the following exercises
Squats
Sit-Ups
Kettlebell Swings
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.
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 CertGSX 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
Run 1 Mile
2 min. each:
Row, Thrusters, Med Ball Cleans, Jump Rope, Pull-Ups
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
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
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.
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 later3 Rounds
50 Superman's
50 Sit-Ups
50 Lunges
Working the posterior chain...
Time to Beat (TTB) = 11:56, Newly 0615 Crew
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
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.
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!
Friday Sept 26
0615hrs
7 rounds for time:
10 Turkish Get-Ups
10 Medicine Ball Cleans
10 Push-Ups
Thank Josh later.
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.
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.
0830hrsWednesday 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.
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
View the full report: HERE
Tucker at the CrossFit Camp Pendleton Gymnastics CertificationTuesday Sept 23
Muscle Up practice after WOD7 rounds for time:
5 Dead-Lifts
5 Press
5 Count Knees to Chest (parallet hold)
Come and join the fun.
Post times to comments
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
Monday Sept 22
Evening crew action
David and Scott on the bar
0830 Class10 rounds for time:
10 Burpees
5 Dead-Hang Pull-Ups
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