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Recent Posts

  • 15 Dec
    December 15, 2014

    Kettlebells Week of Dec 15th

    Mon/Tues

    Inverted Rows 4×10
    Farmer’s Lunges 4×16 (8R+L)

    AMRAP-8 minutes
    4 Burpees
    10 Ball Slams (10-20lb slam balls)

    3 Min Break

    AMRAP-8 minutes
    8 Goblet Squats
    6 Pull-ups
    53/35

    Wed/Thurs

    DBl Strict Press 4×5
    One-Legged RDL 4×8
    AB Wheel-4×12

    2 Minute stations, :30 transition, 1 round

    5 American Swings + 5 Goblet Thrusters
    Push-ups
    Airdyne
    Russian Swings
    Row
    3 Clean & Press R+L
    6 T2B + 6 Lunges

    53/35

    Friday

    Work up to a 3 rep max with good form for the following:

    1/4 TGU R+L
    DBL Snatch R+L
    DBL Squat
    Strict Pull-up

    For Time:

    40 DBL Clean & Thruster

    44′s/26′s

  • 08 Dec
    December 8, 2014

    Kettlebells- Week of Dec 8th

    Mon/Tues

    Bottoms Up Press R+L 3×5, 1×8
    Russian Swings R+L 4×8

    AMRAP-6 minutes
    5 DBL Push Press
    10 DBL Russian Swings
    44′s/26′s

    2 Min Break

    AMRAP-6 minutes
    8 Deadlift
    5 Push-ups
    88/62

    Wed/Thurs

    Chin ups 3×6, 1x max time static chin hold
    DBL Squats 3×6, 1×15

    On the minute- 5 Rounds

    7 Snatches R+L
    9 Burpees
    10 Goblet Thrusters
    15 HKR

    53/35

    Friday

    Work up to a 1 rep max with good form for the following:

    TGU R+L
    Snatch R+L
    DBL DL
    :20 Power Plank

    For Time:

    10 Laps Farmer’s Walk
    10 BW Squats
    8 Laps Farmer’s Walk
    10 BW Squats
    6 Laps Farmer’s Walk
    10 BW squats
    4 Laps Farmer’s Walk
    10 BW Squats
    2 Laps Farmer’s Walk
    10 BW Squats

  • 01 Dec
    December 1, 2014

    Crossfit

    Mon
    Squat
    70% x 3
    80% x 3
    90% x 3+

    5×20 r. Swing

    5 rounds

    7 back squats (55%)
    30 double unders

    Tues

    Push Press
    70% x 3
    80% x 3
    90% x 3+

    3 x max ring pull ups (strict)

    100 push press 115/ 85
    Every time the bar drops, do 7 pull ups

    Wed

    Clean 1 on min for 20 min

    Row 3k

    Thurs

    Power Clean
    70% x 3
    80% x 3
    90% x 3+

    5×10 kb lunges

    10 rounds
    Row 200m
    8 burpees

    Fri
    Bench Press
    70% x 3
    80% x 3
    90% x 3+

    3 x 20 Ring Rows

    3 rounds
    20 a. Swings (53/35)
    20 wall ball (20/14)

    Sat

    Snatch 1 on min for 20 min

    Farmers walk 3 x 400m (53/35) + 50 leg raises

    2:00 rest b/w rounds

  • 30 Nov
    November 30, 2014

    Kettlebells- week of Dec 1st

    Mon/Tues

    Renegade Rows 4×16
    DBL Clean & Squat 3×3, 1×10
    Ab Wheel 4×10

    :45 ON, :45 OFF- 3 Rounds

    Chin-ups
    Burpees
    Swing Catch & Thruster
    BW Lunges

    53/35

    Wed/Thurs

    KB Push-ups 3×8, 1x max reps
    DBL DL 3×3, 1×10

    3 Rounds

    15 DL Jumps (Single bell)
    15 Goblet Push Press
    15 American Swings
    5 TGU R+L (35/18)

    53/35

    Friday

    30-20-10 of the following

    Pull-ups
    Farmer Lunges (44′s/30s)
    Dips
    Row calories
    Goblet Straight Arm Sit-ups (26/18- squeeze a heavy bell between feet to anchor)

  • 23 Nov
    November 23, 2014

    Kettlebells week of Nov 24th

    Mon/Tues

    KB Bench 3×5, 1×15
    American Swings 3×5, 1×15

    :20 ON, :20 OFF- 6 Rounds

    Deadlift
    Burpees
    KB Lateral Jumps
    K2E

    106/70

    Wednesday only, Thursday we are closed

    Pull-ups 4×12
    Squats R+L 3×5 1×15

    1 Min ON, :15 Off, 3 RDS, 3min break between rounds

    Snatch & OH Lunge :30 R+L
    Swing Catch
    Side Plank :30 R+L
    Goblet Thrusters
    Russian Swings

    53/35

    Friday-8:30am

    Post Turkey Partner WOD

    800M Run (as a team)
    100 Push-ups
    150 Russian Swings
    100 Jumping Pull-ups
    100 Goblet Push Press
    150 Sit-ups (any style)
    100 Goblet Squats
    800M Run (as a team)

    53/35

    No Class at 5pm Friday November 28th- Go Cats!!!

  • 21 Nov
    November 21, 2014

    GTX East Holiday Schedule

    Thursday Nov. 27 – One workout at 8am
    Friday Nov. 28 – Normal Schedule
    Wednesday Dec. 24 – Half-day Schedule (5, 5:30, 6, 8:30 and noon classes)
    Thursday Dec. 25 – Closed
    Wednesday Dec. 31 – Half-day Schedule
    Thursday Jan. 1 – One workout 8am

  • 20 Nov
    November 20, 2014

    Music helps motivate: by Kory Faber

    A good friend of mine, who also happens to be a client, and an inspiration to me, has two rules in his home gym:

    Rule #1. Who ever gets to the stereo first gets to choose the music.
    Rule #2. Nobody in the gym can complain about the music.

    Little did my friend know that rule number one would be successful in motivating the often tardy and less motivated to get to the gym earlier, and that rule number two would successfully put a halt to the constant moaning and groaning associated with listening to Johnny Cash in the weight room. Yes, my friend loves Johnny Cash, and although Johnny Cash was and is relished by many, it’s not exactly the gym music most would subject themselves to. Beat him to the stereo and you get to select the music, and if you don’t, try to find out what it is about Johnny Cash that helped my friend to become a world record holder on the bench press.

    Does this mean GTX is going to adopt these two rules? As much as I would love to say yes, the answer is no. It is inevitable to receive music complaints when you are in the service industry. Let’s face it, some people just like to complain. The real idea was to collectively gather feedback from you about your musical taste. It’s interesting to know what kind of music people like to listen to. I would like to know if you could pick three songs to be on your playlist for your next workout, what would they be? What three songs could motivate you to push a little harder, lift a little heavier, or take on one of the nastiest workouts you have ever done? These songs should give you goose bumps when you hear them, songs that involuntarily cause you to press down the gas pedal harder in an attempt to more quickly get to the gym.

    Enough said, lets get this started. Here are my top three songs (which constantly change) I would want to hear in the heat of a workout battle:

    1. DMX – “Lord give me a sign”
    2. Social Distortion – “machine gun blues”
    3. Lil’ John – “Let’s Go”

    What are yours?

  • 17 Nov
    November 17, 2014

    Mon
    Squat
    75%x5
    85%x3
    95%x1+

    3×25 r. Swing

    2 rounds
    40 burpees

    40 a. Swings (70/53)
    Tues

    Push Press

    75%x5
    85%x3
    95%x1+

    3 x max pull ups

    12 min amrap

    8 ohs (95/65)
    10 pull ups
    Wed

    Snatch technique

    Run 12 100m run on top of minute

    Thurs

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

    5 rounds
    Row 300m
    10 hspu

    Fri
    Bench Press

    75% x 5
    85% x 3
    95% x 1+

    3 x 20 Ring Rows

    5 rounds

    10 deadlift (225/135)
    20 push-ups
    50 double unders
    Sat

    Clean Technique

    Row 1000m x4 3:00 rest

  • 16 Nov
    November 16, 2014

    Kettlebells Week of Nov 17th

    Mon/Tues

    Strict Pull-ups 3×3, 1×20
    DBL Squats 3×3, 1×20
    Ab Wheel 4×15

    Partner WOD(finish first couplet before moving on to the next)

    4 RDS
    One partner holds a goblet rack while the other partner does 25 Burpees. Alternate so each partner does 50 burpees and 2 goblet holds total. 70/53

    4RDS
    One partner holds a wall squat while the other partner does 20 snatches R+L. Alternate so each partner does 40 Snatches R+L and 2 wall squat holds total. 53/35

    Wed/Thurs

    DBL Strict Press 3×3, 1×10
    DBL Russian Swing 4×15
    1/4 TGU R+L 4×5

    4 Rounds For Time:

    20 DBL Cleans
    15 Push-ups
    10 DBL Thrusters
    5 Tuck jumps

    44′s/26′s

    Fri/Sat

    Farmer Lunges 4×10
    S/S
    Chin-up hold 4x 3 of :10 holds

    DBL Snatches 4×5
    S/S
    200M Row Sprint x 4

    For Time:
    10 Swing Catch & Push Press
    10 BW squats
    9 Swing Catch & Push Press
    10 BW Squats
    8 Swing Catch & Push Press
    10 BW Squats
    continue pattern to 1 Swing Catch & Push Press + 10 BW Squats

    70/53

    Finish with 50 Supine K2E(med ball)

  • 16 Nov
    November 16, 2014

    GTX North Wods 17-22 Nov

    GTX North Wods

    Monday

    Swod: Weighted Pullups Find 1RM 1-1-1-1-1
    Weighted Dips Find 1RM 1-1-1-1-1

    Metcon: For Time:

    Row 500
    50 Pushups
    Run 400
    50 Deadlifts (135/95)

    Tuesday

    Swod: Front Squat – Find new 1RM 1-1-1-1-1

    Metcon: For Time Complete Reps of 15-10-5

    Wall climbs
    American Swings (53/35)
    Knees to Elbow

    Wednesday

    Swod: Power Snatch (% based on 1RM Snatch)

    3 x 2 @ 70%
    3 x 2 @ 75%
    2 x 2 @ 80%

    Squat Snatch (% 1RM)

    2×1 @ 85%
    2×2 @ 75%

    Metcon: 15 Min Amrap

    5 Dumbbell Hang Power Cleans R+L (50/35)
    5 Dumbbell Squats R+L (50/35)
    20 Wall Balls (20/14)

    Thursday

    Wod: For time

    Run 1 Mile
    100 Ab Mat Situps
    Run 1/2 Mile
    100 Russian Swings (53/35)
    Run 400m
    100 Mountain Climbers

    Friday

    Swod: Strict Press find new 1RM 1-1-1-1-1

    Metcon: CrossFit mainsite 141024

    For time complete reps of 21-15-9

    Toes to Bar
    Power Snatch (115/75)

    Saturday

    Swod: Squat Clean 3-3-3-3-3

    Metcon: Partner Wod (I go you go)

    20 Min Amrap

    Run 200m
    1 Rope Climb
    5 HSPU (do not use wall by ropes)

  • 10 Nov
    November 10, 2014

    Crossfit

    Mon
    Squat
    70%x3
    80%x3
    90%x3+

    3×25 r. Swing

    4 rounds
    20 burpees
    20 pull ups
    20 a. Swings (53/35)

    Tues

    Push Press

    70%x3
    80%x3
    90%x3+

    3 x max pull ups

    20 front squat (135/95)
    40 push ups on bar
    20 DL
    40 push ups on bar

    Wed

    Snatch technique

    400m Team prowler add 50 lbs per team member

    Thurs

    Power Clean
    70%x3
    80%x3
    90%x3+

    10,9,8,7,6,5,4,3,2,1
    OHS (95/65)
    T2B

    Fri
    Bench Press

    65% x 5
    75% x 5
    85% x 5+

    3 x 20 Ring Rows

    12 min amrap
    25 double unders
    10 ground to overhead (135/95)

    Sat

    Clean Technique

    Row 500m x6 3:00 rest

  • 09 Nov
    November 9, 2014

    Kettlebells Week of Nov. 10th

    Mon/Tues

    DBL Press 3×5, 1×10
    DBL RDL 4×12
    Power Plank 4x:30

    Partner 15 min AMRAP- I go, You go

    10 DBL Cleans
    5 DBL Thrusters
    3 Burpees

    44′s/26′s

    Wed/Thurs

    Bench Rows R+L 4×12
    Goblet Squats 4×15
    Russian Twist 4×40

    15 Min AMRAP

    Minutes 0-5:
    5 snatches R+L
    5 pullover-situps

    Minutes 6-10:
    5 Clean & Press R+L
    10 Pull-ups

    Minutes 11-15:
    6 SDHP
    3 Burpees

    53/35

    Fri/Sat

    Russian Swings 5×10
    S/S
    TGU 5×1

    Bottom’s Up Farmer’s Walk 5x4Laps
    S/S
    DBL DL 5×5

    For Time:
    10 Pushups
    10 BW Lunges
    9 Pushups
    10 BW Lunges
    8 Pushups
    10 BW Lunges
    continue pattern to 1 pushup + 10 BW Lunges

    Finish with 50 K2E

  • 09 Nov
    November 9, 2014

    GTX North Wods Dec 10-16

    GTX North Wods

    Monday

    Swod: Strict Press (% of 1RM)

    5 @ 80%
    4 @ 85%
    3 @ 90%
    2 @ 95%
    1 @ 100%

    Metcon:

    As many reps in 10 mins as you can of:

    3 Bar Muscle Ups
    15 AbMat Sit-ups
    6 Bar Muscle Ups
    15 AbMat Sit-ups
    9 Bar Muscle Ups
    15 AbMat Sit-ups
    12 Bar Muscle Ups
    15 AbMat Sit-ups
    15 Bar Muscle Ups
    15 AbMat Sit-ups
    18 Bar Muscle Ups

    *scaled do banded muscle ups or jumping muscle ups.
    *If there is a shortage of muscle up bars then scaled will do jumping chest to bar pull-ups on non-muscle up bars
    (multiplier x 3 for jumping C2B Pullups)

    Tuesday

    Swod: Front Squat (% of 1RM)

    75% x 5
    80% x 4
    85% x 3
    90% x 2
    95% x 2
    100% x 1

    Metcon: “veterans day wod”

    2 Rounds for time

    11 Power Cleans (135/95)
    11 Push Jerks (135/95)
    14 Box Jumps (24/20)

    Wednesday

    Wod:

    “Mary”

    20 Minute Amrap

    5 HSPU
    10 Pistols (alternating)
    15 Pullups

    Thursday

    Swod: Squat Snatch (% based on 1RM Snatch)

    1 x 1 @ 100%
    1 x 1 @ 92%
    2 x 2 @ 70%

    Metcon: Complete Reps of 12-9-6-3

    Deadlift (225/155)
    Lateral Jumps over bar (over and back=1)
    Burpees

    Friday

    Swod: Weighted Pullups 2-2-2-2-2-2-2
    Weighted Dips 2-2-2-2-2-2-2

    Metcon: For Time:

    Row 1000m
    50 Push Presses (75/45)
    6 Rope Climbs

    Saturday

    Wod: 3 person teams chipper

    Complete following tasks as a team:

    Farmers carry 400m (70′s/53′s)
    100 Wall Balls (20/14)
    100 Box Jumps (24/20)
    300 Double Unders (scaled 1 DU attempt every 5 SU, count every jump as a DU)
    100 Vups
    100 Burpees
    Row 1500m

    *only one person can work at a time
    *finish one task at a time
    *tasks can be done in any order
    *1 rower per team

  • 03 Nov
    November 3, 2014

    GTX North Wods 3-8 November

    Monday

    Swod: Front Squat (% of 1RM)

    75% x 5
    80% x 4
    85% x 3
    90% x 2
    95% x 1

    Complete Reps of 21-15-9

    SDHP (95/65)
    HSPU

    Tuesday

    Swod:

    “Lynne”

    *no time component

    5 Rounds – Max Rep BW Bench Press
    5 Rounds – Max Rep Pullups

    Skill: Kettlebell Snatch

    Metcon: 6 Min Amrap

    20 Alternating V-Ups
    5 KB Snatches R+L (53/35)

    Wednesday

    Swod: Power Snatch (% based on 1RM Snatch)

    1 x 5 @ 80%
    2 x 1 @ 78%
    2 x 2 @ 70%

    Metcon: 3 RDSFT

    Run 400m
    10 Power snatches (95/65)
    10 Bar over Burpees

    Thursday

    Swod: Strict Press (% of 1RM)

    5 @ 80%
    4 @ 85%
    3 @ 90%
    2 @ 95%

    Metcon: Partner Wod- I go you go

    2 rounds each (rotate after each task)

    Row 500m
    Run 400m

    Score total time

    Friday

    Swod: Weighted Pullups 3-3-3-3-3-3-3
    Weighted Dips 3-3-3-3-3-3-3

    Metcon: For Time:

    90 Double Unders
    60 BW Squats
    30 Toes To Bar
    Lunge 100m

    Saturday

    Swod: Thruster 5-5-5-5-5

    Metcon: Team Workout-I go you go

    20 min amrap

    Run 100m
    15 Jumping Pullups
    10 Hand Release Pushups
    5 triple unders (scale 15 DU or 30 SU)

    (1 person completes round then alternate)