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Recent Posts

  • 01 Sep
    September 1, 2014

    Labor Day Kettlebells

      3 Rounds for total reps

    • 1 min max Russian swings (53/35)
    • 1 min max pushups
    • 1 min max air squats
    • 1 min max thruster (44/30)
    • 1 min max cal row
    • 1 min rest
  • 31 Aug
    August 31, 2014

    Labor Day Schedule

    Reminder of holiday schedule for Sept 1 (Labor Day).

    GTX North – 8:30am only.

    GTX East – 5:30am Boot Camp, 8:30am Kettlebells, 12:00 CrossFit (everyone welcome at any/all three workouts)

  • 26 Aug
    August 26, 2014

    GTX North Wods for Aug 25-30

    Monday

    Wod: For time:

    25 Handstand Push Ups
    50 Toes To Bars
    Run, 800 m
    100 Push Press, (45/35)
    200 Double Unders

    Tuesday

    Swod: Deadlift 5-5-5-5-5

    Metcon: 21-15-9 reps, for time of:

    Front Squat (95/65)(from the floor/no racks)
    Burpee

    Wednesday

    Swod: Clean & Jerk 5-5-5 (power or squat clean)

    Metcon: 10 Minute Amrap

    25-BW Squats
    25-American Swings (53/35)
    25-Ab Mat Sit ups

    Thursday

    Skill: KB Snatch

    Swod: Bench Press 3×15
    Chin-ups 3×15

    Metcon: Partner wod- I go you go 12 min amrap

    Row 200m
    Kb Snatch 8R+8L

    Friday

    Skill: Rowing/Running Tech.

    Wod: Run 1 mile
    Rest 2 minutes
    Row 2k
    Rest 2 minutes
    Run 1 mile

    Saturday

    Swod: Hang Snatch 5-5-5 (power or squat)

    Metcon: For time:

    100 double under buy in then:

    complete reps of 30-20-10 of:

    Wall Balls (20/14)
    Barbell SDHP (75/55)

    Saturday option #2 @ 9:30am

    “Hot Shots 19 Wod”

    6 Rdsft:

    30 Air Squats
    19 Power Cleans (135/95)
    7 Strict Pullups
    Run 400m

    This is a fundraiser $20 or more entry donation.

    Scaling options will be available for the workout.

  • 25 Aug
    August 25, 2014

    GTX East CrossFit August 25-30

    Mon

    Power Clean

    75%x5

    85%x3

    95%x1+

    4×25 Goblet Squat

    12 Min AMRAP

    5 Strict HSPU

    10 Strict Pull up

    16 Lunges

    Tues

    Push Press

    75%x5

    85%x3

    95%x1+

    5×10 Weighted pull up

    10,9,8,7….1

    Deadlift (225/135)

    Push ups on the barbell (touch chest to bar)

    Wed

    Box Jump Technique

    7 Min AMRAP

    Row 10 Cal

    10 Burpees over rower

    Thurs

    Squat

    75%x5

    85%x3

    95%x1+

    5×10 Double R. Swing (heavy)

    21-15-9

    Hang Clean(135/95)

    CTB Pull up

    Fri

    Bench

    75%x5

    85%x3

    95%x1+

    5×10 KB row or Ring Row

    3 Rounds

    Row 1000m

    20 Russian Swings (70/53)

    Sat

    Clean Technique

    Run 1 mile

  • 24 Aug
    August 24, 2014

    Kettlebell workouts for August 25-29

    Monday/Tuesday

    Skill
     

    snatch technique

      Strength

    • Russian Swing 3×8 r+L
    • KB Snatch 3×8 r+l

     

      Conditioning
       

      3 RDSFT:

    • Run 400m
    • 21 Russian Swings
    • 12 Strict Pullups
    • (RX M62-F40)

     

    Wednesday/Thursday

    Skill
     

    kipping pullup technique

      Strength
       

      partner up for 3 rounds each of:

    • kipping pullups s/s KB Bench Press-Max reps (3 minutes rest)
       

      Conditioning
      15 Minute amrap:

    • 5 Goblet Lunges r+L
    • 10 Goblet Squats
    • 15 Sit ups
    • Run 200m
    • (Rx M53-F35)

     

    Heavy Metal Friday

    • DBL Russian Swings 4×10
    • DBL Push Press or Push Jerk 4×5
    • 1/2 TGU R+L 4×5
    • DBL Squat 4×5
    • L-Hang – accumulate 2 minutes
  • 18 Aug
    August 18, 2014

    Schedule Change

    Saturday 7am Kettlebells at GTX East will be cancelled effective August 23rd. There is a Kettlebell class at GTX North on Saturdays at 7:30am

     

    Saturday only, Tuesday and Thursday at 7am are continuing, sorry for any confusion.

  • 14 Aug
    August 14, 2014

    By: Amber

    One of the most amazing things about GTX is the diverse group of members, training clients and staff
    we have. From your stay at home mom, to a doctor, military, border patrol and fire fighter…this list
    just goes on as I learn more about the people I am so fortunate to be surrounded by. Not only are we
    diverse in our professions, but we are also diverse in WHY we are with GTX! I have been thinking a lot
    about each individual person’s motivation. I want to challenge everyone to remember why you come in
    – and think about your goals. Not your friends goals, not mine…YOURS!

    We all were introduced to working out and staying active at different times in our lives. Whether you
    are the person who has been an athlete and in sports since before you could walk, or maybe you joined
    later in adult hood in order to reduce your risk of health problems, or you wanted to lose weight and
    feel confident. Whatever the reason is, it is so important to ALWAYS remember WHY you are here. The
    reasons will change, just like we grow with each passing year. It means with growth comes change, and
    yes sometimes change is uncomfortable, undesireable and comes with a few growing pains. That is
    the beauty though. I have seen so many of you fight through challenges in life, in the gym, and within
    ourselves. At the end of the day, each and every one of us has a reason to be in the gym.

    Remembering why we are here is so important to sticking with it, and not getting caught up in
    comparing yourself to the person next to you in class, or feeling that the workout is “out of your
    league”. It is those moments I want you all to stop – think about your reason – and get back to it. Don’t
    want to compete? OK! No one will look down on you for that. Your goal and your purpose is for you,
    not for anyone else. Will it always be easy? Not a chance. If you put in the work, know your goals and
    do it for yourself, you will get exactly what you put in.

    I challenge every single person to write down at the top 3 reasons you joined GTX in your beginning,
    now write down your top 3 reasons you are here now. Share it with another member, a trainer or your
    family and hold it close. Set your mind to having a good time, mingling with your coaches and your
    friends in class. In those times of doubt, remember you are here for you.

  • 13 Aug
    August 13, 2014

    Simple Advice for Making Progress By: Shaun Hazelton

    When I hit puberty, I did the next logical thing and got myself in the weight room. From that moment on, my life, in one way or another revolved around this haven.

    Learning about lifting, understanding the mechanics, the anatomy, the mentality, the work, the time, the effort, the frustration and ultimately the rewards influenced many of the decisions I have made in life, either directly or indirectly.

    My whole life I have been driven to understand the things that I care about, and as a result, over 50% of that time I have made it a point to comprehend strength and conditioning and all the things revolving around it: competition, weightlifting, Crossfit, toughness, and competitive advantage. At each stage in my life, I made sure that I knew enough about these things that allowed me to have some level of success at each stage.

    Through this journey, I have been thrown many lessons and, not surprisingly, the majority of them did not come from textbooks and professors. Here are some honest tips that, with any luck, will help you reach what you want to achieve in your fitness.

    First, know where you want to go. Sounds simple enough, right? Well, it’s pretty tough to go somewhere fast if you don’t know where you are headed. Once you know where you want to go, get out the highlighters and roadmap, pack the snacks, and put your foot on the gas. When you make the commitment to do something (only you know if you have truly done this or not), then nearly nothing can stop you. In other words, if you know where you want to be, no matter the costs, how uncomfortable, how sore you are, it is easier to see these as steps forward to a goal instead of inconveniences. Take it seriously because commitment allows you to block weakness from your mind.

    Expect detours and find alternate routes. It goes back to commitment because when you wholeheartedly commit to a goal (again, no one can do this for you), winning and losing can nearly evaporate. To use the commonplace phrase, it’s all about the journey. There is a lot of truth to this, but you need to first put yourself in a position to understand and accept the possibility of succeeding tremendously or falling on your face.

    Take only your closest friends on the trip. There will be people who tell you not to go. Others will be mad at you for leaving. And still others who feel like they should be there with you. And finally, there will be people jealous that you completed the trip. Expect this. People are resistant to change, even when it is change in others. Surround yourself with supportive people who truly want to see you do your best.

    The trip doesn’t always need to be entertaining. Do you want to be entertained or do you want to get in shape? Training with a goal is not always amusing. Expect a lot of repetition and hard deliberate practice. How can you do something a couple of times leisurely and expect to improve? It is impossible. Slow steady and more than likely boring progress is the answer. When training fails to entertain, simply view it as another part of your day, a box to check. Since you know where you are headed, it’s always seen as a step forward. There is no need to make drastic change in plans or reroute the trip because of boredom. Look, if you got bored of brushing your teeth, would you stop worrying about dental hygiene? Of course not. The same principle can apply to training. Like scrubbing your chops, training is just something that you do.

    Conversely, make it fun. Good Lord! Have some fun. Truly, some of the most fun I have ever had is in the weight room. I have had or witnessed the hardest laughs, wittiest jokes, most insightful truths, smartest questions, most physical and mental toughness, and pure grit and determination within the walls of a weight room.

    Fun, of course, is defined by the individual. Do what you need to do to be successful and enjoy your training. If that means loud music, crank it. If that means staying to your self between sets, get isolated. If it means yelling and screaming after a PR, for the love of God, get excited because a lot of work went into it.

    Imagine watching a pro football game and after a touchdown everyone walked calmly and stoically back to the sideline. Does that look like a team that you want to play for? Of course not. Excitement changes momentum of the game and that competitive advantage can apply to your training. I have, on many occasion, witnessed when the atmosphere feels mopey and down until someone hits a big lift and brings the others with him or her. Seek to be the person who changes the environment. Set the tone, have some fun, and get excited.

    Personally, I like to remind myself before competitions to go hard and have fun. I simply make those two things my goal. Look, wanting to win is implied in competition, it doesn’t need to be instructed, but having this mindset helps take the outcome out of the equation and removes some of the external stress involved in competition. I know I was successful if I can look myself in the mirror and feel confident that I went as hard as I could and rarely missed an opportunity to laugh.

    All of the people that I admire and look up to have one thing in common and that is that they are truly committed to something. Whether it was winning football games, losing 20 pounds, cleaning 300 pounds etc. They decided what they wanted and regardless of obstacles, they went after it. Find where you want to go, commit to going, expect challenges, have support, don’t depend on entertainment, have some fun, enjoy the drive.

  • 11 Aug
    August 11, 2014

    GTX North CrossFit Wods Aug 11-16

    Monday

    Skill: Pistol Technique

    Swod: Pistol 3×10 R+L

    Metcon: 20 Min Partner Amrap-I go You go

    5-Back Squats (185/135)
    7-Ring Pullups
    Row 200m

    Tuesday

    Swod: Clean & Jerk 2-2-2

    Metcon: For time:

    Run 1 mile
    Rest 2 minutes
    Run 1/2 mile
    Rest 1 minute
    Run 400m

    Wednesday

    Skill: Bar Muscle Ups

    Swod: Bar Muscle Ups 3 x Max Reps (scale 3 x max kipping Pullups & Bar Dips)

    Metcon: Tabata’s

    Russian Swings (70/53) 4-Min

    Rest 1 Minute

    Ab Mat Sit-Ups 4-Min

    Rest 1 Minute
    Double Unders 4-Min

    Thursday

    Swod: Hang Snatch (power or squat) 2-2-2

    Metcon: “Danny”

    20 min amrap

    30-box jump (24″/20″)
    20-push press (115/75)
    30 pull-ups

    Friday

    Swod: Bench Press 3×15
    Renegade Row 3×10 (5R+5L) (KB or DB)

    Metcon: 3 Rounds for time:

    Row 500m
    25 Pushups

    Saturday

    Skill: Rope Climb

    Swod: OH Squat 1-1-1-1-1

    Metcon: Partner Wod

    As a 2 man team complete the following tasks in any order for time:

    *Only 1 person works at a time can switch on and off as many times as needed

    15 Rope Climbs (scaled 2 rope climb attempts)
    30 OH Squats (95/65)
    30 Thrusters (95/65)
    60 Deadlifts (95/65)

  • 11 Aug
    August 11, 2014

    Energy Systems by: Jason Westmoreland

    When a new person comes into the gym, I show them the board. We go over the warm ups, strength, and the WOD of the day. Then they ask the question…Where is the cardio? Obviously, they are new and have not experienced our “Cardio” yet. So, while I give them a quicker explanation, this blog is a longer more detailed explanation.

    Where is the “Cardio”?

    There are three metabolic pathways.The phosphagen, glycolytic, and oxidative.
    1. The Phosphagen pathway provides the majority of energy used in highest-powered activities (i.e., snatch, cleans, jerks,golf swings…etc).
    2. The Glycolytic (second pathway) dominates moderate-powered activities, those that last up to several minutes (i.e., Fran, Grace, 400m run/row…etc).
    3. The Oxidative pathway provides energy for low-powered activities, those that last in excess of several minutes (i.e., 2000m rows, 1 mile runs., Murph..etc.).

    The use of these three metabolic pathways in an activity determines wether the activity is considered aerobic or anaerobic. Anaerobic activities use phosphagen and glycolytic systems. These systems generate energy without the need of oxygen.
    Aerobic activities in contrast, require oxygen for energy production. (Glassman, 2003). There is plenty debate on which is better (Aerobic vs Anaerobic) for training. The beauty of Crossfit is that we train with both (utilizing all three of the metabolic pathways).

    In Coach Glassman’s article, What is Fitness, he states that “Balancing the effects of these three pathways largely determines the how and why of the metabolic conditioning or “Cardio” that we do at Crossfit” (Glassman, 2002).

    Let’s use last week’s programming at the North location to help explain Coach Glassman’s statement.

    Monday we had the clean and jerk and Wednesday we had the Hang snatch.
    Both lifts are “high-powered activities” that require the use of Type IIb fast twitch fibers.
    These exercises (almost exclusively phosphagen) are about speed and power.
    Power is moving large loads, long distances, quickly”(Glassman, 2009). These are anaerobic.

    Monday’s Metcons (Deadlift/ Double unders) and Thursdays (“Grace”) require the phosphagen and Glycolytic pathway. Again, these are anaerobic activities – based on time.
    If these workouts take the athlete longer then intended, they use energy through the oxidative pathway, thus becoming Aerobic (i.e., a “Grace” time in 3 min vs. 15 min).
    This is a scaling issue – a separate subject to be studied later.

    On Tuesday we had the chipper. The gym average was around 20 minutes. This would be considered more of a Aerobic metcon. “Murph” usually takes the average person 45 minutes. This also would be more of an Aerobic metcon. These are not fun for everyone. However, they are necessary in order to increase our aerobic capacity.

    Wednesday we had the “I go you go” wod. This is considered interval training. These Metcons require rest periods of unspecified duration (i.e. the amount of time it took your partner to finish their round) between exercise bouts. These are hybrids metcons.
    Your work time is fast and hard (anaerobic). This produces lactic acid accumulation in the primary muscles used. During the rest time (aerobic) oxygen is used to allow the lactic acid to be used for energy in the recovery process. (Leyland, 2007). This recovery process allows us to perform at higher intensity every round. And, we love high intensity!

    So, Where is the cardio?

    As you can see, our “cardio” is everywhere. Monday thru Saturday. We do not specialize. I will let Coach Glassman (2003) close my blog:

    “CrossFit athletes live in a steady state of physical preparedness that leaves them primed for specialized training and unknown physical challenges regardless of whether the demands are aerobic, anaerobic, or both.”

    The resources below are all from the Crossfit Journal. These are free and full of great information. If you have not read Coach Glassman’s first journals please do.

    Resources:

    http://journal.crossfit.com/2002/10/what-is-fitness-by-greg-glassm.tpl

    http://journal.crossfit.com/2003/06/metabolic-conditioning-jun-03.tpl

    http://library.crossfit.com/free/pdf/CFJ_56-07_Understanding.pdf

    http://journal.crossfit.com/2009/02/crossfits-new-definition-of-fitness-volume-under-the-curve-1.tpl

    http://journal.crossfit.com/2008/07/human-power-output-and-crossfi.tpl

  • 10 Aug
    August 10, 2014

    Crossfit

    Mon
    Power Clean
    65%x5
    75%x5
    85%x5+

    3×40 Air Squat

    Partner workout:
    12 Min
    Partners will alternate who goes on the top of the minute. As a team get as many Burpee pull ups as possible.

    Tues
    Push Press
    65%x5
    75%x5
    85%x5+

    3×10 Weighted pull up

    3 Rounds
    10 Deadlifts (body weight)
    Row 300m
    20 Lateral jumps over bar

    Wed
    Snatch Work

    Take your time teaching positions and hang work.

    8 Min AMRAP
    50 Double Unders
    10 Push ups

    Thurs
    Squat
    65%x5
    75%x5
    85%x5+

    5×10 R. Swing (heavy)

    40 T2B
    40 A. Swing (53/35)
    40 wall ball
    40 Cal. Row

    Fri
    Bench
    65%x5
    75%x5
    85%x5+

    5×10 KB row or Ring Row

    20 Min (every other min on top of the min)
    5 Box Jumps
    As many burpees as possible in remainder

    Sat
    Jerk Technique

    15 Min AMRAP
    30 Sec Handstand Hold
    12 CTB pullups
    2:00 Rest

  • 10 Aug
    August 10, 2014

    KB Workouts for August 11-16

    Monday/Tuesday

    Strength

    kipping Pull-ups 4×10

    Conditioning

      3 Rounds

    • 15 Dbl Swings
    • 20 KB Pushups
    • 12 Clean & Press (R+L)
    • 15 Dbl Squats
    • 15 Russian Twist
    • 2 min rest

     

    Rxd M: 2×44 F: 2×30

    Wednesday/Thursday

    Strength

    • Strict Press R+L 4×5
    • Weighted Lunge (Goblet or Dbl) 4×10 (5R/5L)

     

    Conditioning

      7 min AMRAP

    • 5 Snatch (R+L)
    • 5 Goblet Thrusters
    • 5 V-ups

     

    2 min Rest

      7 min AMRAP

    • 5 Russian Swings
    • 5 Burpees
    • 10 Mtn Climbers

     

    Rxd M: 53 F: 35
     

    Friday/Saturday

    TGU Technique

    Strength

    • TGU 5×3
    • Russian Swings 4×10
    • Cleans (R+L) 4×10

     

    Conditioning

      15-12-9

    • Strict Pull ups
    • Ring Dips
    • American Swings

    Rxd M: 70 F: 53

  • 04 Aug
    August 4, 2014

    Crossfit

    Mon
    Power Clean
    75%x5
    85%x3
    95%x1+

    4×25 Goblet Squat

    12 Min AMRAP
    5 Strict HSPU
    10 Strict Pull up
    16 Lunges

    Tues
    Push Press
    75%x5
    85%x3
    95%x1+

    5×10 Weighted pull up

    10,9,8,7….1
    Deadlift (225/135)
    Push ups on the barbell (touch chest to bar)

    Wed

    Snatch Technique

    7 Min AMRAP
    Row 10 Cal
    10 Burpees over rower

    Thurs

    Squat
    75%x5
    85%x3
    95%x1+

    5×10 Double R. Swing (heavy)

    21-15-9
    Hang Clean(135/95)
    CTB Pull up

    Fri
    Bench
    75%x5
    85%x3
    95%x1+

    5×10 KB row or Ring Row

    3 Rounds
    Row 1000m
    20 Russian Swings (70/53)

    Sat
    Clean Technique

    Run 4 x 400m 2:00 rest

  • 03 Aug
    August 3, 2014

    KB WODs August 4-9

    Monday/Tuesday
     

    Strength

    • Strict Pull-ups 3×8
    • DBl DL 3×8

     

    Conditioning
     

      On the Minute (21 Min, 7 Rounds):

    • 20 Russian Swings (62/44)
    • 14 KB Kickouts
    • 7 Goblet Squats + 8 American Swings
    • Rxd (M: 62-44 F: 44-26)

     

    Wednesday/Thursday
     

    Strength

    • Bottoms Up Press R+L 3×3
    • Bulgarian Squats 3×8

     

    Conditioning

      VO2 Max Format (20 Min, 20 RDS)

    • 9 Russian Swings (62/44)
    • 5 Burpees

     

    Friday/Saturday
     

    Strength

    • Inverted Rows 4×8
    • DBL One Legged DL 4×8
    • Russian Twist 4×40

     

    Conditioning

      20-15-10 reps of the following for time:

    • DBL Thrusters
    • DBL Cleans
    • Rxd (M: 44′s-40′s F: 26′s-22′s)