Online CrossFit Record Keeping
Are you keeping track of your workouts? Your gains, your times, your goals? Take a look at LogsItAll, it's free and easy to use.
Online: HERE
New Sponsor News
GSX and the CrossFit Games Southwest Regional Qualifier proudly welcome new sponsor Airrosti Rehab Centers
Tuesday Feb 03
For time:
150 Kettlebell Swings
10 Burpees every time set is broken, interrupted, or paused
Cheers, ya'll.
150 Kettlebell Swings
10 Burpees every time set is broken, interrupted, or paused
Cheers, ya'll.
Monday Feb 02
High intensity activity
Another solid day for Buzzard4 rounds
5 Dead Lift
10 Box Jump
15 Wall Ball Shots
Post your caption to comments...You really had to be there.
CrossFit Kettlebell SME Jeff Martone and Coach Glassman Welcome to Fort Worth, Texas!
A great big welcome to all of the CrossFit Science of Exercise Certification participants. Stop by, say hello, and make yourself at home.Science of Execise Certification: HERE
Regional Website Update
Have you seen the updated photo galleries? The site is looking great: http://www.southwestcfregionals.com/photo-gallery.phpOly Cert Sold Out
Did you register for the CrossFit Olympic Weightlifting Cert at GSX? Tough break, son. That's right...Sold out! Email customerservice@crossfit.com to plead for a spot, or to get on the waiting list. Speed kills.Cert Registration: HERE
Luke's Locker Joins In!
Luke's Locker, Texas' premier running specialty store, has signed up to sponsor the 2009 CrossFit Games Southwest Regional Qualifier. Click on the logo above for all of your running needs.Weather News
The 6am class for Wednesday, January 27th, will be cancelled due to inclement weather. More details on the later classes to follow.
Weather Closing
GSX will be closed for the remainder of the day, due to inclement weather, for the safety of our students and staff. Thank you for your understanding.
Our Best, Meet Leanna Aranki
Finding GSX was part of, what I believe is, the “bigger plan.” For the last few years I have dealt with a health issue that made many things in my life complicated and difficult. Once I began to take charge of my recovery plan, I found many resources from different avenues that helped me gain my health back. The last part of my journey proved to be the hardest and most emotionally and mentally challenging. Conceiving a baby was difficult for me and my body, and I had begun to “give up.” My doctor gave me some valuable input. He said that my body needs to know that it is strong, healthy and able to conceive and carry a baby. Great! But how do I go about doing that? He first suggested that that I actually cut back on my hour long workout routines. In my case, he told me that it was actually being counter productive by stressing my body and affecting my adrenal functioning. He suggested that I look into a strength training program mixed with cardio. So, I tried strength training classes. They turned out to be boring and exhausting. Next, I tried working with a few personal trainers, each of which was very costly and each trainer told me a different thing to do. Frustrated and believing there must be a better program I began to do my own research. I believe that when you search out the truth, you will find it…and I did! I found GSX here in Ft. Worth and thought it would be worth a call.
The first contact I had at GSX was with Tucker. I can’t remember exactly what was said in our first conversation, but I do remember the feeling I had after talking with him. I felt like I had hope again. In one conversation Tucker expressed the philosophy and goals of CrossFit. What also came across was his intense passion to help people. Everything he said made sense and I had an amazing sense of peace that I had probably found not only the right program, but the right place. After our first few sessions and the first few weeks at GSX, I knew that this was where I should be. After only two months, I felt strong, I felt healthy, I felt good for the first time in a long time, and then I felt very pregnant!! I have continued to do CrossFit since day one of my pregnancy. My doctor says that I am in great shape and to keep doing what I am doing! It has helped with my energy level and has kept me strong and ready to face the last three months of my pregnancy. My faith, family, friends, GSX, Tucker, Josh and the most awesome group of people who I sweat with and endure to the end with at each session have been the very best part of my journey. Thank you from the bottom of my heart.
Ethan David Aranki will be welcomed into the world April 28th 2009. I can’t wait until I enroll him in the CrossFit Kids!
The first contact I had at GSX was with Tucker. I can’t remember exactly what was said in our first conversation, but I do remember the feeling I had after talking with him. I felt like I had hope again. In one conversation Tucker expressed the philosophy and goals of CrossFit. What also came across was his intense passion to help people. Everything he said made sense and I had an amazing sense of peace that I had probably found not only the right program, but the right place. After our first few sessions and the first few weeks at GSX, I knew that this was where I should be. After only two months, I felt strong, I felt healthy, I felt good for the first time in a long time, and then I felt very pregnant!! I have continued to do CrossFit since day one of my pregnancy. My doctor says that I am in great shape and to keep doing what I am doing! It has helped with my energy level and has kept me strong and ready to face the last three months of my pregnancy. My faith, family, friends, GSX, Tucker, Josh and the most awesome group of people who I sweat with and endure to the end with at each session have been the very best part of my journey. Thank you from the bottom of my heart.
Ethan David Aranki will be welcomed into the world April 28th 2009. I can’t wait until I enroll him in the CrossFit Kids!
6 rounds
Anyone from Austin or Houston out there?
Chirp...Chirp...Chirp...Don't miss out on the 2009 CrossFit Games Southwest Regional Qualifier. Register soon and represent two of Texas' greatest cities. Registration is filling fast, don't delay. Register now: HERE
1-1-1-1-1-1-1Training for a 5K, 10K, or Marathon?
Click on the photo to see what the CrossFit Running & Endurance Certification can do to make your running more powerful and efficient. There is still time and a few more spots available.Thursday Jan 22
"Carlos y Lisa"
25 Box Jumps
25 Kettlebell Swings
25 Squats
25 Hollow Rocks
25 Pull-Ups
25 Push-Ups
25 Lunges
25 Burpees
Mad props to our friends down south at CrossFit Houston
25 Box Jumps
25 Kettlebell Swings
25 Squats
25 Hollow Rocks
25 Pull-Ups
25 Push-Ups
25 Lunges
25 Burpees
Mad props to our friends down south at CrossFit Houston
Chuck. Done.
Monday Jan 19
Chuck. Warrior. Completed all dips on the rings.
Wes, on it.15 Thrusters
30 Dips
12 Thrusters
24 Dips
9 Thrusters
18 Dips
6 Thrusters
12 Dips
3 Thrusters
6 Dips
30 Dips
12 Thrusters
24 Dips
9 Thrusters
18 Dips
6 Thrusters
12 Dips
3 Thrusters
6 Dips
Time to finish up the outdoor training area!
Come on in for the free Saturday workout, and stay for Tucker's Gymnastics Seminar
Southwest Regional Games Qualifier
The CrossFit Games Southwest Regional Qualifier will be held at GSX Athletics on May 1st-3rd, 2009. We need your help making this the best event possible, in order to find the fittest men and women from Texas, Oklahoma, Louisiana, Missouri, and Arkansas.
If you are a small business owner that is interested in showcasing your products or services, please contact us for our event sponsorship proposal. Interested volunteers are also needed.
Thank you for your support.
Free Saturday Gymnastics Seminar
As mentioned earlier, Tucker will be offering up a free Gymnastics Seminar this Saturday for all GSX clients. The seminar will begin at 10am and last until 4pm. So come to the 9am workout, and stay to work on your Muscle-Ups, HSPU's, Pull-Ups, etc.Good times.
News Flash !*@&!*!
Level 2 gymnastic certification? That's right... This will be a continuation of functional core strength work and body movements learned at a level one cert for CrossFit WOD's; however we will focus more specifically on larger more difficult body movements and gymnastic skills. We will host this cert at GSX in order to offer a safe environment for the more advanced movements and skill work...
At GSX we have all the equipment - in ground trampolines, safety harnesses, tumbling pits, air tracks, and coaches needed to put on a very challenging body awareness and body movement certification. We will work on basic to intermediate gymnastic elements - back tucks (in tumbling pit & trampoline & floor)), front tucks (in tumbling pit & trampoline & floor), front handsprings, back handsprings, front and back walk overs, balance work, ring work (including backward rolls to support, muscle ups, handstands on rings), front levers, planche, parallel bar work, mushroom work, trampoline work, spotting techniques, and some Gymnastics 101.
Prerequisites: You must have attended a CrossFit level one gymnastic cert or been prior approved via Coach Jeff Tucker.
At GSX we have all the equipment - in ground trampolines, safety harnesses, tumbling pits, air tracks, and coaches needed to put on a very challenging body awareness and body movement certification. We will work on basic to intermediate gymnastic elements - back tucks (in tumbling pit & trampoline & floor)), front tucks (in tumbling pit & trampoline & floor), front handsprings, back handsprings, front and back walk overs, balance work, ring work (including backward rolls to support, muscle ups, handstands on rings), front levers, planche, parallel bar work, mushroom work, trampoline work, spotting techniques, and some Gymnastics 101.
Prerequisites: You must have attended a CrossFit level one gymnastic cert or been prior approved via Coach Jeff Tucker.
Paint Party, This Sunday @ 1pm
The Outdoor Training Center at Hell's Half Acre is just about finished. Come join us this Sunday, at 1pm, for a little paint party. All are welcome. Leave your mark on this one of a kind training area. Sound off to comments, and let us know you're coming.
Free Saturday CrossFit Workout
Saturday CrossFit Class
8 rounds:
10 Box Jumps
10 Wall Ball Shots
10 Burpees
CrossFit Running & Endurance Training
CrossFit Running & Endurance Training at GSX, Feb 21st-22ndWhat's your CrossFit "Helen" time? It could be better in a weekend by improving your running efficiency.
Maybe you want to improve your 5k, 1 mile, or 400m times? Or your marathon? Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.
You will run less than 2.5 total miles over the weekend and spend 2 full days with Coach Brian MacKenzie learning the fundamentals of run technique. Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance athletes.
Brian Mackenzie is an expert in strength and conditioning forendurance athletes, and is the creator of http://www.crossfitendurance.com/ and a CrossFit Endurance Coach. He is a Level 3 CrossFit Certified Trainer and is a Level 3 POSE Certified Running Coach. Brian is the owner of CrossFit Newport Beach, and operates an internship for professional trainers. He has been a competitive Ultra Runner and Ironman Triathlete. He has competed in Ironman Canada along with several ultra marathons ranging from 50k to 100 miles including theWestern States 100 and the Angeles Crest 100. Brian has successfully used CrossFit as the cornerstone of his programming for endurance athletes, while supplementing sport. His athletes train sometimes a third of what the norm train with superior results.
Friday Jan 09
Josh
The pushing progression:Press
Push Press
Push Jerk
Come move some big weight overhead, yo.
CrossFit Level I Cert at Hell's Half Acre
"Every Second Counts"
The CrossFit Games Southwest Regional Qualifier will be held at GSX May 1st-3rd, 2009. Sign up, pledge, or volunteer. Get involved now.
Get well, and get back soon! We miss you!
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