Maximum Pain, Maximum Gain

Squats!!

2010-01-05T06:17:00.000-08:00

Free squats will trump anything in the weight room for sports. The recovery time is slower than box squats, but that should tell you something- it's a harder movement and requires more muscle, coordination, strength, etc.
This is easily seen by leg (quad and hamstring) and glute development of a free squatter vs. a box squatter. Box squatters usually have comparatively poor leg development. Some people will argue that you can make up for it with lunges, step-ups, or something similar. But all this tells me is that you could kill two birds with one stone simply by squatting without a box.

But I'm not entirely convinced that one needs to throw away the box squat either as it does have great applications, especially for those with knee problems. And some people are just awful free squatters...AWFUL. For these people, the box is fine.

Omega-3

2010-01-02T14:58:00.000-08:00

So, why is adding fish to your diet a good idea?

The unsaturated fats in fish, called omega-3 fatty acids, have implications in reducing your risk of dying of heart disease. Fish contain unsaturated fatty acids called DHA (docosahexaenoic acid) and LNA (linolenic acid); these unsaturated fatty acids are called Omega-3. These fatty acids aid in a reduction of inflammation throughout the body. Omega-3 fatty acids are linked to improved learning ability in children, decrease triglycerides, lower blood pressure, reduce blood clotting, enhance immune function and improve arthritis symptoms. Studies have shown DHA is a requirement for normal human brain development. Fatty fish, such as salmon, mackerel, herring, halibut and sardines and to a lesser extent tuna, contain the most omega-3 fatty acids and therefore the most benefit, but many types of seafood contain small amounts of omega-3 fatty acids. However, not all fish are created equally, some fish, such as tilapia and catfish, have low levels of omega-3 fatty acids and high levels of arachidonic acid, a type of omega-6 fatty acid that’s also found in grain-fed red meat and non omega-3 enriched egg yolks. Eating too much arachidonic acid can increase your risk of heart disease by raising inflammation, which can contribute to the buildup of plaques in your arteries. This can lead to whole host of nasty stuff like coronary artery disease, a heart attack and stroke. These nutrients the body cannot produce on its own so you must attain from the foods we eat or supplementing with Omega 3 fish oil. However, even though we can supplement omega-3’s the benefits are greater from consuming fish high in these fatty acids.

New Years!

2010-01-01T21:01:00.000-08:00

Christmas Pics with the lovely family!

1-10 Pull up Ladder for Time:
3:34
Then,
3 Sets of:
12 Thrusters 95#
60 sec AMRAP of Double Unders
2min rest between sets
1) 72 DU
2) 69 DU
3) 60 DU
Then,
For Time:
3 Rounds of
20 Box Jumps
25 Sit ups
4:15

New Years "Break"

2009-12-30T18:13:00.000-08:00

100 Push-ups

100 Sit-ups

100 Squats

1 Round for Time

30 Push-ups

40 Sit-ups

50 Squats

3-5 Rounds for Time

5 Pushups

10 Situps

15 Squats

Max Rounds in 20 minutes

Lunges (each leg)

Handstand Push-ups

21-15-9 Rep Rounds for Time

Run 400 meters (or any sprint distance – 1:30-2:30 min long)

50 squats

25 pushups

3 Rounds for Time

Run 1000 meters (about 3-5 minutes)

100 squats

50 Pushups

1 Round for Time

Squats for time (pick a number between 100-500)

1 Round for Time

Burpees

Pushups

Situps

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time

5 Handstand push-ups

10 Pistols

Max Rounds in 20 minutes

10.

Run 400 meters (1:30-2:30 mins)

30 Squats

5 Rounds for Time

11.

Double-Unders (jump rope)

Sit-ups

50-40-30-20-10 Rep Rounds for Time

12.

Single unders

Pushups

50-40-30-20-10 Rep Rounds for Time

13.

Burpees (50-150 – pick a number and go for it!)

1 Round for Time

14.

Run 800 meters (Run about 5 mins)

50 Sqiats

50 Sit-ups

3 Rounds for Time

15.

Run 1 mile

100 Push-ups

200 Squats

Run 1 mile

1 Round for Time

16.

Handstand Push-ups

Chair Dips

Push-Ups

21-15-9 Rep Rounds for Time

17.

21 Pushups

42 Squats

15 Pushups

30 Squats

9 Pushups

18 Squats

1 Round for Time

18.

Walking Lunges – pick a distance (100-400 meters) and go for it. No quitting!

1 Round for Time

19.

10 Turkish Get-ups (1 or 3 gallon jug of water)

20 Double-Unders

30 Walking Lunges

40 Push-ups

30 Squats

20 Leg lifts

10 Box Burpees

2 Rounds for Time

20.

Run 400 meters

50 Squats

Run 400 meters

50 Push-ups

Run 400 meters

50 Sit-ups

Run 400 meters

1 Round for Time

21.

80-60-40-20

Air Squats

40-30-20-10

Situps

20-15-10-5

HSPU

22.

50 Walking Lunges (each leg)

800 M run

50 Walking Lunges

23.

10 Shuffle run (aka Suicide’s) – 20-50 meters

10 Burpees

5 Rounds

24.

50-35-15

Leg lifts

Pushups

Situps

25.

30 HSPU

40 Jump squats

50 Situps

60 Squats

70 Double unders

26.

How many rounds in 20 minutes of

10 Bench dips

10 Box jumps

10 Lunges (each leg)

27.

12 Rounds for time

10 Burpees

10 Leg lifts

28.
Sprint 100 meters

Rest 1 minute

Repeat 10 times

29.

60 Pushups/30 HSPU

Run 400 m

40 Pushups/20 HSPU

Run 800 m

20 Pushups/10 HSPU

Run 1 mile

30.
100 Single unders

50 Squats

5 rounds for time

Wow

2009-12-19T16:39:00.001-08:00

Dec. 14

2009-12-14T20:12:00.000-08:00

Every Min. on the Min for 12Min.
3 Hang Power Cleans
3 Front Squats
3 Push Press
@65% Bodyweight
then,
800m Run
50 Double unders
30 Burpees
200m Farmer Carry 55# DB each hand
6:41

LumberJack 20!

2009-12-13T22:25:00.000-08:00

2010 CF Games!

2009-12-13T18:23:00.001-08:00

South Central Regional: May 29-30
GSX Athletics, 5220 West Vickery Blvd, Ft Worth, TX 76107
Texas, New Mexico, Oklahoma, Louisiana, Arkansas
CrossFit Games Seeds: 4 men, 4 women

Two Sectionals
New Mexico / North Texas / Oklahoma / Arkansas Sectional: March 13-14
Next Generation CrossFit 7709 East 42nd Place, #116 Tulsa, OK, 74145
New Mexico, Texas (North of El Paso across), Oklahoma, Arkansas
Regional Seeds: 30 men, 30 women

Central and Southern Texas Sectional: March 13-14
Austin, TX
Texas (El Paso across and South), Louisiana
Regional Seeds: 30 men, 30 women

Get Functional!

2009-12-09T13:35:00.000-08:00

Functional fitness may be among the latest buzzwords in gyms these days, but for good reason. It's about training your body to handle real-life situations.

Yesterday you had a great workout at the gym. You're bench-pressing and bicep curling more weight than ever before,.

Today, you lift a 60-pound suitcase to carry it downstairs -- and throw your back out. What happened? In all likelihood, you're not paying enough attention to your functional fitness. You might be toned, tight, and ready for the beach, but are you ready to lift your toddler out of his car seat or hoist the spring-water bottle onto the dispenser?

Functional fitness and functional exercise focus on building a body capable of doing real-life activities in real-life positions, not just lifting a certain amount of weight in an idealized posture created by a gym machine.

CrossFit = Functional Fitness

WODs

2009-12-09T06:56:00.000-08:00

7 Rounds of:
Alternating AMRAPs for 60 sec
Thrusters
Pull ups

160 Double unders
30 Back/hip extension
30 GHD Sit ups
30 Back Ext
30 K2E
30 Hip Ext
30 Ab Mat Sit ups
12:12

"Lumberjack 20" R.I.P.

2009-12-05T12:27:00.000-08:00

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Had to sub the DL with 155 Front Squat and the KB swings with 2PD SDLHP. Still can't pick up anything from the ground in a bent over position.

25:05 Alot of Running!!

Lumberjack WOD Sat Morning

2009-12-03T23:12:00.000-08:00

Get Some, Give Some
One WOD For The Families
cflumberjack.org

On November 5th we lost four members of our community at Ft Hood. Less than a month later to almost everyone else that’s old news. It’s not going to be “old news” to the kids and families who have to buck up without them. That’s why a whole bunch of us are tightening up our chinstraps on Saturday to do something about it.

Even if you don’t do the WOD on Saturday, I’m asking my community to part with the cost of a class and a stop at Starbucks (hurts to say that’s about $20) for the people who serve us. On Saturday, we serve them one way or the other.

And we’ve made it so easy to get your $20 in that it’ll only take you two minutes to get it done.

Go to the CrossFit Lumberjack site
Click “Register” on the RapidGiving widget if you have a Twitter account
Set up your account and donate the ($20 or more)
or...
If you don’t have a Twitter account just hit the donate button at the top of the page

That’s it, you just made a difference by being a part of the community that steps up, every single time one of our guys goes down. Thanks for all of the help and for doing it the CrossFit way.

100% of the net proceeds are going to support the families of Ft Hood. Sportsgrants is donating our time and our overhead to this event.

Dec. 3rd WOD

2009-12-03T16:24:00.000-08:00

Annual Christmas Party @ GSX December 12th. Come join for food, drinks, gift exchange, and good company. Work hard to play hard!!

Party Time: 630PM

------------------------------------------------------------------------------------------

1000m Row/50 Wall Balls 20#

500m Row/25 Wall Balls 20#

11:36

WOD

2009-12-01T18:52:00.000-08:00

Always Hook Grip your Oly Lifts! Index and middle finger over the thumb. You can pull more weight in a hook grip and it can also help prevent the early pull I keep yelling at you about!!

12 min AMRAP:
5 Power Snatch (95#)
10 Overhead Lunges (95#)
10 Knees to Elbows

7 Rounds and spent!

Funny the Way it is (HERE)

Christmas Party

2009-12-01T05:17:00.000-08:00

Dec. 12th at 6:30 PM

Come join for food, drinks, gift exchange, games, and some great company!!

Body Fat testing will be going on all day before the social. If you are interested please email me.

Chris@gsxathletics.com

"Jackie"

2009-12-01T05:13:00.001-08:00

1000m Row
50 Thrusters 45#
30 Pull ups

Feeling a bit under the weather. No Pr...always frustrating!
6:58

Back To It!

2009-11-28T14:32:00.000-08:00

Yesterday:
5-5-5-5-5 Weighted Pull ups 1.5PD
then,
12Min AMRAP of:
7 Thrusters 95#
7 MedBall Slams 20#
250m Row

Today:
4 Rounds of:
400m Run
50 Squats

Kick Start the Break

2009-11-25T11:37:00.000-08:00

1RM Split Jerk @ 255lbs PR
then,
800m Row 2:53
then,
50 lunges
20 pull ups
30 ring dips
25 wall balls
30 back ext
30 push press 95#
75 double unders

8:22

Crossfit Hero WOD Fundraiser

2009-11-24T06:01:00.000-08:00

On Saturday, December 5th, the CrossFit family will support the families of the victims killed in the shootings at Ft. Hood on November 5th through the Lumberjack CrossFit Memorial Hero WOD.

Lumberjack 20

20 Deadlifts (275lbs) /Run 400m

20 KB swings (2pood) /Run 400m

20 Overhead Squats (115lbs) /Run 400m

20 Burpees /Run 400m

20 Pullups (Chest to Bar) /Run 400m

20 Box jumps (24") /Run 400m

20 DB Squat Cleans (45lbs each) /Run 400m

"Annie"

2009-11-23T17:46:00.000-08:00

50-40-30-20-10

Double unders

AbMat Sit ups

5:27 and yes that is a 1 sec PR!

Burpee Love

2009-11-23T10:15:00.001-08:00

100 Burpees for Time:
5:29

Airrosti

2009-11-20T18:22:00.000-08:00

This has been so helpful during my back and hip recovery. Check it out. There is some info at the front desk of GSX.

Sean Golden on Floor Exercise (HERE)

Caveman Thanksgiving

2009-11-20T17:50:00.000-08:00

First the most important thing: THE TURKEY!!!!
Recipe (here)

Got others? Post them in comments!

Evolution: By Jon Gilson

2009-11-19T15:06:00.000-08:00

Perfect sense and reality do not always occupy the same space, their neat relationship thrown askew by the inexorable march of athletic evolution.

Entire Article (HERE)

GSX WOD

2009-11-19T04:58:00.000-08:00

Stuck around after the 11:30 class. Had some encouragement from Candice.

400m Run
then,
2,4,6,8,10
HSPU
Deadlift @ 225#
Pull ups
then,
400m Run

8:12 Fun and Fast

Cirque du Soleil Tumbling Act (HERE)

Garage WOD

2009-11-17T20:13:00.000-08:00

Went over to Andrew's House and did some Split Jerks with him and Lauren. Just some skill work, didn't go real heavy. Still don't want to jump back into things to fast and injure my back again.
225lbs on the Split Jerk
Then we took part in some Quarter Gone Bad.
5 rounds of:
15 seconds on 45 seconds off
Thrusters 135#
Weighted Pull ups 1.5pd
Burpees

Good and heavy. Fun workout.

Skill Work

2009-11-16T20:51:00.000-08:00

Teaching the ladies the "false grip"

Place the wrist in the middle of the ring.

Then wrap the thumb and finger around the front of the ring.

Wrist needs to be on top of the ring to make it through the transition into the ring dip.

Practice...practice!!

What's it Gonna Be? (HERE)

Hero WOD

2009-11-16T20:30:00.000-08:00

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

PR 6:25

Get To Know Your Tabata!!

2009-11-14T12:19:00.000-08:00

Tabata is 20 seconds of work followed by 10 seconds of rest (of a single movement, ex., Pull ups) and repeated for 8 intervals.

Study By Dr. Tabata:
This study consists of two training experiments using a mechanically braked cycle ergometer. First, the effect of 6 wk of moderate-intensity endurance training (intensity: 70% of maximal oxygen uptake (VO2max), 60 min.d-1, 5 d.wk-1) on the anaerobic capacity (the maximal accumulated oxygen deficit) and VO2max was evaluated. After the training, the anaerobic capacity did not increase significantly (P > 0.10), while VO2max increased from 53 +/- 5 ml.kg-1 min-1 to 58 +/- 3 ml.kg-1.min-1 (P < style="font-size:130%;">Notice that nowhere does Dr. Tabata say “All-Out” or “Maximum Effort”. Unfortunately very reputable websites promote this bullshit and it is very frustrating. Tabata’s athletes did this day in and day out for several weeks. “All-Out” or “Maximum Effort” would have lead to disaster over that time frame for his elite athletes. Metrics and benchmarks were in place so effort can be regulated and trackable.

Notice that nowhere does Dr. Tabata say “All-Out” or “Maximum Effort”. Unfortunately very reputable websites promote this bullshit and it is very frustrating. Tabata’s athletes did this day in and day out for several weeks. “All-Out” or “Maximum Effort” would have lead to disaster over that time frame for his elite athletes. Metrics and benchmarks were in place so effort can be regulated and trackable.

Using a stationary bike, the athletes had to be able to hold a particular wattage at 85rpm across all intervals before he would ratchet up their wattage 10%. Wattage was the true measure...not VO2max!! VO2max was used to get the athlete into the ball-park of effort which is why the abstract reads “about 170%”. Wattage and cadence are specified exactly. Further, VO2Max is not accurate across athletes, or results to fitness and day-in/day-out activities, which is why it has been pushed to the ash heap. Based on the abstract above, the logic would demand you be able to do 10 pull-ups across all intervals before you moved up to trying 11. “Exhaustive” is used as a descriptor of the “training period” of exercise, not each particular interval. Also the term “interval” is indicative.

This workout (Tabata Something Else) scores off of TOTAL reps. Why would you sacrifice your score because you went “All-Out” like a bat out of hell up front, put yourself into a state oxygen debt and lactic acid build up, only to get a shitty score?? CrossFit.com did not ask you to do that in the instructions, did it??

In the workout “Tabata This” The lowest # of repetitions per exercise is recorded. How do you get the best score if you shit the bed after the first three intervals. You have to give a measured effort to score well! Coach and Lauren must know this, why else would they not say go “All-Out”, and yet do ask for TOTAL reps for “Tabata Something Else” and lowest rep interval per exercise in “Tabata This”.

Both of these Tabata formats demand exhaustive effort by understanding just how to harness the athletes motivation, since there is no wattage meter available. However total reps are the measure. Period.

Think through this and choose efforts you can hold across more evenly and you will get a better score. The goal is to be “exhausted” by the end of the bout of intervals so that you get the most reps. Next time you can plan based off of last performance, like you would “Grace” or your CrossFit Total.

At the CrossFit Games, if they did a Tabata event, how would attempt the event? Would you go “all out” from the start? Or would you plan the intervals?

Don’t believe me? Try it on the Concept 2, where you can track wattage. Go all out, from the get go for one bout of 8 intervals. Wait a day or two, then try again and dial in about what feels like a 85% effort (controlled aggression) on the first one. Then match that wattage output across all remaining sets. Every time I have seen it, the initial restraint pays off in total distance covered. Huge. Once you know the wattage or any other metric available, you can plan further attempts.

If you were to attempt Tabata Intervals daily (Like Dr. Tabata and his speedskaters did), would you truly go all out or go more measured through the intervals?? My contention is that if you said “all out”, then your training inexperience is showing or you don’t truly understand what “all-out” / “maximum effort” means.

Remember:
YOUR SCORE IS THE MEASURE OF YOUR FITNESS, NOT YOUR EFFORT!!! This is true in Life, Sport and CrossFit workouts.

Morning Workouts!

2009-11-14T08:42:00.000-08:00

Did the Sat 9am workout last night with Super Trev
400m Run
100 Squats
80 Sit ups
60 KB Swings 1pd
40 Push ups
20 K2E
10 Pull ups
Time 10:48

Did the 10am Rx'd Class this morning with Ken C, Candice, Ryan, and Steve.
30 Thrusters
30 Pull ups
30 Hang Power Cleans
30 Ring Dips
30 OHS
Weight at 115#/75#

Killer workout! Time 12:26

Pull Up Ladder

2009-11-12T17:18:00.000-08:00

1 Pull up during 1st min
2 Pull ups during 2nd min
3 Pull ups during 3rd min
and so on....
Until you are unable to pull up that number during the min.

Matched my last PR @ 20min
Super Trev @ 17min + 15 Pull ups

Handstand Push up Debate (HERE)
What are your thoughts on the issue, standards, future competitions?

50!

2009-11-12T05:29:00.000-08:00

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
PR 19:42
Super Trev PR 25:25

What is CrossFit?

2009-11-12T03:53:00.000-08:00

Alamo CF Games

2009-11-09T10:27:00.000-08:00

Competition Day!

2009-11-07T13:42:00.000-08:00

All money raised will go to the Wounded Warriors Project (HERE)
Thank you Alamo Crossfit (HERE)

First Workout was "Diane"
21-15-9
Deadlift (225#)
Handstand Push ups

Finished First in my heat and 3rd overall after the first workout.
Haven't touched a barbell in 2wks and I feel a little tight in my back. Will choose to sit out of the next WOD. Which is "Eva"

5 Rounds of:
800m run
30 KB swings (2 pood)
30 Pull ups

Globo Gym Thruster

2009-11-05T19:54:00.000-08:00

SELF Magazine Article and Description....ha.
Sculpt: Squat press
With a weight in each hand, stand with feet hip-width apart. Raise arms out to sides at shoulder level, bend elbows up 90 degrees, palms forward, and squat (as shown). Stand as you straighten arms overhead. Return to squat, lowering arms to goal-post position. Repeat for one minute.

How many problems can you find with this?

Getting There!

2009-11-03T05:52:00.000-08:00

25 Squats
25 Push ups
25 Pull ups
25 Sit ups
50 Squats
50 Push ups
50 Pull ups
50 Sit ups
75 Squats
75 Push ups
75 Pull ups
75 Sit ups

21:51
Trailer (HERE)

CrossFit Kids Coming Soon!!

2009-11-01T11:45:00.000-08:00

Is weightlifting safe for kids?

Yes, In fact it is very good for them when properly supervised.

Please refer to the following current information on the subject of
kids and weightlifting.

Pediatrics, Volume 121, Number 4,
April 2008 policy statement of the American Academy of Pediatrics

Applied Physiology, Nutrition and Metabolism, 33:547-561,
2008 policy statement of Canadian Society for Exercise Physiology

Journal of Strength and Conditioning Research, August; 23(5): 560-579,
2009 policy statement of the National Strength and Conditioning Association

http://catalog.brandxmartialarts.com/pub/CFKKids&WeightLiftingFeb2008.pdf

Max Pull ups

2009-10-30T13:35:00.000-07:00

3-2-2-1-1-1 Bench Press
Max Strict Pull ups
3-2-2-1-1-1 Back Squat
Max Kipping Pull ups

Chris Spealer going for 100 Pull ups

Still Giving the Back some rest:
52 Max Pull ups

Double Under Work

2009-10-29T05:52:00.000-07:00

Some Awesome Points By Crossfit Legacy!!

2009-10-28T12:52:00.000-07:00

10 Things I Believe About Crossfit!

by admin ~ October 23rd, 2009. Filed under: Uncategorized.

1. I believe in Functional Movement: I plan to live to be a 100….I still want to be repping squats whenever I want.

2. I believe every decision matters: Both the “Yes” and the “No” matter just as much. The Bar does not lift itself, nor does the body become more fit because you want it to. Both require a decision to be made. I don’t care what you want! Show me! Prove to me that you have what it takes!

3. I believe I am stronger than you: Why? Because I am a Crossfitter!

4. I believe in community: Those that come to CF Legacy are my friends and clients. And you know what…people don’t care how much you know…until they know how much you care!! What is the Crossfit community like? How bout someone who doesn’t regularly attend your classes spending 12 hours with you transporting mats to your new box location, after he took the afternoon off to help you out. Ya, it is like that!

5. I believe in Gymnastic Rings: Body Control and body Awareness—manipulate yourself through space on a pair of those, while being able to deadlift a small car…..your an animal.

6. I believe in the Power Clean: Explosive hips, fast elbows….POWER! So what if you can bench press 300lbs, or bicep curl 135lbs! What can you power clean? Can you explode that same weight off the ground and get it to your chest?

7. I believe strong women are beautiful: Yes, you can be elegant, feminine, and beautiful while sporting blisters on your hands from pull-ups and on your thumbs from working the hook grip on a snatch!

8. I believe in Pull-ups: Men, women, children, and grandparents should be doing these. You are never too young to develop muscle and get stronger.

9. I believe in Intensity: If you can watch TV, talk, read, look in the mirror while you are exercising, then you are not working hard enough. Gasping for air, muscles burning, room spinning, sweat dripping, body screaming—just part of the Kool-aid for a crossfitter!

10 I believe fitness is a liftstyle: It is not found in a 8 week or 90 day program: It is a choice. It is a decision. It is not something that falsely motivates people to want to look like someone on a DVD or makes people think that 8 weeks is all they need to look a certain way. Fitness/Health is a process and it takes months and years of dedication to be the absolute best you can be. Don’t be fooled by marketing gimics! It is HARD work that needs to be done, even when you don’t feel like it or you are by yourself! Get to WORK!

Crossfit Legacy (HERE)

Bodyweight Workouts

2009-10-26T19:36:00.000-07:00

With my ongoing back issues, I will be sticking with the bodyweight workouts for awhile. Did the hero workout "Jason" tonight.
For Time:
100 Squats
5 Muscle Ups
75 Squats
10 Muscle Ups
50 Squats
15 Muscle Ups
25 Squats
20 Muscle Ups

New PR 11:00

Jordan Jovtchev Highlights (HERE)

9AM Crossfit @ Luke's Locker

2009-10-24T12:48:00.000-07:00

Had a great time out at Luke's today! Thanks to everyone for coming out. Great work by our trainers during "Grace."

Little video from this morning!!

Reminder!!

2009-10-23T18:53:00.000-07:00

Tomorrows 9AM class will be at Luke's Locker in the Montgomery Plaza. Come Join!!

Priorities

2009-10-23T18:43:00.000-07:00

Only get the essentials!!

The poor mans dinner!

10 Min. Cindy

2009-10-22T21:47:00.000-07:00

"1/2 Cindy"
AMRAP for 10min.
5 Pull ups
10 Push ups
15 Air Squats

Chris L. 15 Rounds
Super Trev 11 Rounds

Everybody Wake Up (Click)

Saturday Class

2009-10-22T05:04:00.000-07:00

This Saturdays Free 9AM class will be hosted at Luke's Locker in the Montgomery Plaza. Please join and stay afterwards to observe a "Trainers Workout!"

Luke's Locker

2600 W 7th St
Fort Worth, TX 76107
(817) 877-1448

30 Muscle Ups

2009-10-20T21:16:00.000-07:00

Still laying off the back this week. So I went with the 30 Muscle ups. Here is me and the Super Trev knocking it out. 3:06 PR

GSX Burpee!

2009-10-19T22:00:00.000-07:00

2009-10-19T21:55:00.000-07:00

Did a version of the GSX daily WOD.
3x3 Bench press @ 195#
Then,
4 Rounds of:
50 Walking Lunges
12 Chest to Bar Pull ups

6:22

"The Jack"

2009-10-17T14:42:00.000-07:00

Bad Friday!

2009-10-17T10:44:00.000-07:00

My back has been a bit upset lately. I went to the chiropractor on Thursday. Did Fran that same day...PR'd. Felt pretty good. Then I was going to do the North Cal qualifiers WOD on Friday. It was a 10 min AMRAP with 185# cleans and muscle ups. I got warmed up, felt okay. 3..2..1..go! First clean felt strong, then on my second clean....sharp pain through my lower back and into my right hip and leg.

Alot of ice and advil. This one is gonna put me out for a few days, hoping it is nothing serious. Will start hitting it hard again mid next week...hopefully. I really want to be healthy for our new Adv classes coming up.

Link on the pic! Some awesome High Bar. Kovacs connected to 1/1 twist Kovacs, 1/1 twisting triple back flip dismount. Amazing stuff. Next video has some great releases. The videos run together...ignore the rest.

FRAN!!

2009-10-15T19:55:00.000-07:00

I have been wanting to do Fran again. But my back has been really tight and hip has been in pain. Rested yesterday and went to the chiropractor today and was feeling a little better. Still a little stiff during the warm up. But after the first 10 Thrusters and my heart rate got spiked, it started to numb out the pain. This was my first time to achieve a sub 3min Fran, which has been a goal of mine for along time.

"Fran"
21-15-9
Thrusters @ 95lbs
Pull ups

Previous Time: 3:06

New Time:
2:42 PR!

Get comfortable being uncomfortable.

2009-10-15T05:59:00.000-07:00

How do you prepare for a competition of an unknown nature? Easy! Specialize in not specializing. Overcome your weaknesses. Fortify your strengths. Get comfortable being uncomfortable. And, develop tremendous power across broad time and modal domains.

2009 Crossfit Games Highlights: (Here!)

2009-10-13T20:56:00.000-07:00

3 x 3 Press
then,
50 Wall Balls
40 Double Unders
30 KB Swings (1.5pd)
20 Burpees
10 Box Jumps

Worked out with the Super Trev again.
Chris L & Trevor 145#/150#/150# Press
Chris L. 4:51 WOD
Trevor 5:56 WOD

Top 10 Reasons Heavy Weights Don’t Bulk Up the Female Athlete (here)

GSX Tuesday WOD

2009-10-12T21:10:00.000-07:00

Hang Power Snatch
135/155/165/170/175 PR

10 Cleans.....200m Run
9 Cleans.....200m Run
8 Cleans.....200m Run
etc....till
1 Clean....200m Run

Sucked....back just can't hold up!
18:12

Click the Pic!

Sat WOD / Preview....hint, hint.

2009-10-11T16:22:00.000-07:00

Saturday Team WOD!

2009-10-10T11:43:00.000-07:00

Great Sat workout! Everyone teamed up and really pushed each other to perform. Always great to see some new faces.

Did this workout friday night with the Super Trev and it was killer! 23:58

Had to jump in and partner up with the Saturday morning crew also...luckily I only had to start from the Med Ball slams on. Not warm and still tight from last night. Glad I got to play though!!

"Teams of Two"
400M Med Ball Run
100(each) Jumps over MB
100(team) High 5 Push Ups
100 (each) Air Squats
100 (each) Sit Ups
100 (team) Med Ball Slams
100 (team) Med Ball Throw and Catch
400M Med Ball Run

WOD

2009-10-08T21:07:00.001-07:00

5 Rounds of:
10 Power Snatch (95#)
400m Run

With Super Trev
15:05 Me
19:10 Trevor

Really need to get better at running WODs.
Lower back and hip was in pain on the first 400!
Off to see Jessie's dad!

Click The Pic!!

Play Time! / Warm up

2009-10-08T21:02:00.000-07:00

Rudi Ball Out
(1 1/2 twisting front flip off back)

Rest Day

2009-10-07T14:17:00.001-07:00

Track everything! Workouts, progress, work capacity, power output, meals, etc. One stop for all your Crossfit needs! Click image to check it out!

100 Pull ups for Time:

2009-10-05T20:55:00.000-07:00

3:17 PR

Fight Gone Bad Fundraiser!!

2009-10-04T22:44:00.000-07:00

GSX WOD!

2009-10-04T20:45:00.000-07:00

21-15-9
SDHP (95#)
Ring Dips

Split Jerk

2009-10-04T17:54:00.000-07:00

R.I.P

2009-10-03T23:21:00.000-07:00

Grux (HERE)

Team WOD and Party!!

2009-10-03T09:44:00.000-07:00

Come join us tonight for a team workout followed by burgers and beer!!

Fun starts @ 7:00PM

WORK HARD.......PLAY HARD

Warehouse (HERE)

GSX Friday WOD

2009-10-02T18:44:00.000-07:00

3 Rounds of:

15 OHS (95#)

15 Pull ups

15 Power Cleans (95#)

8:24 Rx'd

Gymnastics Video Click (HERE)

DL for CTF!!

2009-10-02T11:42:00.001-07:00

Deadlift PR during my Crossfit Total
305lbs Back Squat
165lbs Press
360lbs DL
830lbs CFTotal

GSX WOD...get some!!

2009-10-01T20:20:00.000-07:00

3x3 Back Squat

3 rounds for time of:

15 Overhead Squats
15 Pull-Ups
15 Power Cleans

Click on the Pic...best artist ever!!

Crossfit Social!!

2009-10-01T16:19:00.001-07:00

Come join us Sat Oct 3rd for a fun team WOD. Prizes will be given to the winning teams. Burgers and hotdogs (provided by GSX) after the workout. BYOB(eer), liquor, wine,..ect. Parents Night Out will be available for anyone bringing children (free for Xfitters).

Workout starts @ 7PM
PNO ends @ 10PM
Social ends @ ??

Crossfit=building a stronger community!!

Adult Tumbling Every Thursday 7-8PM

2009-10-01T09:02:00.000-07:00

Kick Start

2009-10-01T08:36:00.000-07:00

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

12:12 Rx'd With the Super Trev!