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29 SepSeptember 29, 2014
Dbl Strict Press 5×3
Dbl Russian Swings 5×10 Ab Wheel 5×8
Tabata intervals 8 Rounds (12 min)
Chin ups 5×3
Dbl squats 5×6
Side Plank 1x 1:00 R+L
GTX In-house WOD #3
15 Dbl DL
12 Dbl High Pulls
6 Dbl Clean & Press
40′s/26′s (open) 30′s/18′s (scaled)
TGU R+L 5×1
Snatches R+L 5×3
Dead Stop Dbl Clean & Thruster 5×3
Toes to Bar 5×10
Partner “I Go, You Go” 10 minutes
5 Russian Swings
27 SepSeptember 27, 2014
Reminder doors open at 7:00am, First heat (Scaled Men) starts at 8am. All athletes should be onsite by 7:30 for full explanation of the workouts.
25 SepSeptember 25, 2014
Note: There are no Dbl Kettlebell Snatches, there are Dbl Kettlebell High Pulls
5 min Time Cap
- 1 Clean
- 1 Front Squat
Score is maximum weight. You must complete the clean (squat, power, hang, etc) and then do a front squat. As many attempts as you wish. You must load your own barbell.
12 min Time Cap
- 1000m Row
- 50 Thrusters @ 45 lbs
- 30 Pull-ups
Masters and Scaled Divisions:
- 1000m Row
- 50 Thrusters @ 45 lbs
- 30 Burpees
10 min Time Cap
- 5 Rounds
- 15 Dbl Deadlift
- 12 Dbl High Pulls
- 6 Dbl Clean + Press
Open Weights M-40×2, F-26×2
Scaled/Masters Weights M-30×2, F-18×2
22 SepSeptember 22, 2014
Swod: OH Squat 1-1-1-1-1
Metcon: 20 Minute Amrap
20 Pistols (10 each side)
15 Toes to Bar
10 Clean & Jerk (135/95)
Swod: Deadlift 1-1-1-1-1
Metcon: 5 min Amrap
5-Front Squats (135/95)(no racks)
Rest 3 minutes
5 min amrap
5- Back Squats (135/95)(racks allowed)
30 Box Jumps (24/20)
30 Wall Balls (20/14)
Swod: Clean & Jerk 1-1-1-1-1
Metcon: For Time:
150 Double Unders
50 American Swings (53/35)
50 OH Lunges (45/35)
150 Double Unders
Skill: Bar Muscle Ups
Swod: Bar Muscle Ups 3 x Max Reps
Strict Pullups 2 x Max Reps
Dips (bar or ring) 2 x Max Reps
Dumbbell Snatches (alternate between R/L each cylce) (50/35)
Ab Mat Situps
Dumbbell Power Cleans (alternate between R/L each cycle) (50/35)
GTX Competition-North Closed
It’s not too late to get signed up to compete and have fun!
21 SepSeptember 21, 2014Mon
Back squat (percentages based on 3RM)65%*575%*585%*5+as many as possible with out falling apart3*15 KB snatches (R/L)20 Hang Cleans (135/95)20 Burpeesbroad jump turf down and back1515broad jump turf down and back1010broad jump turf down and backTuesPush Press65%*575%*585%*5+as many as possible with out falling apart4*10 strict pull ups30 back squats (185/115)Row 250m30 push ups15 back squats (185/115)Row 250m15 push ups5 back squats (185/115)Row 250m5 push upsWedClean tech.400m sled pull (90/45)ThursPower Clean65%*575%*585%*5+100 bw lunges5 rounds8 Deadlift (225/135)Run 250mFriBench Press65%*575%*585%*5+5*10 strict ring rows100 air lunges (50 R/L)75 double unders50 pull ups25 handstand push upsrow 500m
Sat.Snatch technique4 rounds25 burpees 1:00 rest
21 SepSeptember 21, 2014
“Don’t let the noise of others’ opinions drown out your own inner voice.”
― Steve Jobs
Ever since I can remember, I’ve always wanted to be healthy and strong. Growing up I’d always ask my Mom for a healthy breakfast or I wouldn’t go to school because I knew I wouldn’t feel right. I still loved pizza, cookies, and ice cream but always gravitated towards what made me feel good not what I wanted to taste. Coming out of middle school, I started doing some critical thinking and researched what could make me stronger, faster, and help me recover more efficiently from working out and playing sports. I bought creatine, protein powders, and all the latest supplements promising more muscle and strength. Everything seemed to work and I improved in the weight room and on the field. I played football, track & field, baseball and had a serious relationship with weightlifting. I thought I knew it all and felt invincible. I don’t remember thinking about sleep because I always got 8 hours a night uninterrupted.
All the way through high school, junior college, and the U of A I experienced the novice effect of training which means I saw gains in my speed, size and strength week in and week out. I loved the weight room so much I lived in it. Any spare time I had I would be working out. My teammates asked me how I got so strong and fast; I answered them by showing them. I loved to help out with their goals and take them through workouts. There was always a little voice inside of me saying to stop playing football and focus on my passion of helping people and school, but I never listened to it. The voice got louder and the signs became clearer. With injuries like a broken hand, torn quad, high ankle sprain, countless hamstring and back strains, I couldn’t help but question if playing football was meant for me. What I didn’t realize is that I didn’t have any understanding of the impact that training this hard year in and year out into my 20′s and 30′s would have. At 20 years old, I had my worst injury to date with an ACL tear during a UA game in Washington. I was devastated and completely depressed because this was my life and it was all taken away from me in a split second. Funny how life works- it gives you little hints and signs of your authentic path until the hints become huge neon billboards spelling it out. The knee injury was the final sign of many that acted as a catalyst to move me in the direction of my future career. After the injury, I enjoyed the numbing high of Percocet during the plane ride home and reflected on a major lesson in life: Listen to that inner voice, which is always right.
You see, I never really wanted to play college football. My original aim was to impress my coaches and male friends. Everyone put so much importance on winning and being the best at sports. I felt like I was able show them I could be the strongest, fastest and best player on the team. I did and it felt good getting their attention and praise. Growing up not having a father around, I realized why I needed that validation from other male figures-I never got it from my absent father. Don’t get me wrong, I loved playing football and had a blast. More than football, however, I loved writing meal plans for my teammates, taking them through workouts in the off-season, and giving general advice on health. I enjoyed being in the weight room way more than practicing and playing football games. That inner voice was always there throughout my college career telling me to quit football and concentrate on getting my degree in health sciences. I didn’t listen and the result was an ACL injury, forcing me to quit and move forward on my authentic path, which is leading people to get stronger and healthier. I’m doing what I love now and I find true authentic purpose in it.
Strive for at least 7-8 hours of sleep every night
” A good laugh and a long sleep are the best cures in the doctor’s book. ”
– Irish Proverb
There’s a reason why articles are written everyday about sleep: It’s one of the few things humans still need since the beginning of mankind. Taking on a full work day with only a couple hours of sleep is one of the worst things to experience. That dark cloud of no sleep lingers all day and all you can think about is that you need to sleep. You’re operating with the glass half-full which means you can only give half of you. The side effects of under sleeping include decreased immune function, low cortisol levels in the morning (when cortisol should be at its highest) and high levels at night (when cortisol should be waning), increased inflammation, insulin resistance (one of the effects of this is glucose being shunned by muscle cells and sent to fat cells for storage), limited tissue repair (meaning you start stealing from tomorrow with chronic sleep deprivation) and the list goes on (Kresser, 2014). You can usually rally with one night of 3-4 hours of sleep but if it’s chronic then you need to investigate what is causing it. Most of the time sleep loss is due to stress. Changes in medications, caffeine use, or diet can easily be made. Seek help and nip it in the bud right away.
There’s nothing like the feeling of sleeping 8 hours uninterrupted. I feel like I can backflip out of bed when I wake up with 8 important hours of dreamy sleep behind me. You can take on the day with the confidence that you’re well rested, you’ll perform efficiently and have fun knowing your tank is full. My best sleep is when I turn all electronics off and eat dinner at least two hours before bed. This gives my circadian rhythm chance to kick in, let me relax and fall asleep effortlessly when I lay down. If I’m on the phone, iPad or computer right before I go to sleep I tend to toss and turn and experience restless sleep. I like to do some reflexology before I hit the hay which makes me really sleepy. I have a lacrosse ball by my bed and spend about 3-5 minutes on each foot. I just stand on the ball and dig where I feel pain. If you’ve never used a lacrosse ball on your feet, you’re in for a real treat of good pain! Or, I’ll do some slow stretches and easy yoga poses along with some deep abdominal breathing to wind down. Consciously planning for sleep gives you a chance for much needed rest every night.
Eat local produce, eggs and meats.
“You can’t buy happiness, but you can buy local and that’s kind of the same thing.”
What do you think the intention of commercial meats, produce and groceries are? To make money. They want to find the fastest, cheapest and most efficient way to sell their product while making the most profit. Their intention isn’t to make you healthier, it’s to move volume. Commercial raised cattle are given cheap grains, hormones and antibiotics to promote easy growth and fattening. The problem is that they were meant to graze on grass without any hormones or antibiotics. When they’re slaughtered a good amount of the antibiotics and hormones remain in the meat-especially the fat where toxins are stored. If you eat conventionally raised animals then you’re best bet is to trim the fat. The hormones and antibiotics can leave us susceptible to infection and wreak havoc on our natural defense systems. It’s hard to watch those documentaries on the cruel treatment of pigs, cattle and chickens. Learning about the stress those animals go through to get to our plates makes them very unappealing. I don’t like the idea of eating foods from companies where they make money while sacrificing the animals health and your health.! It’s best to avoid eating crumby, processed commercial foods but when it’s the last resort when traveling, I’ll have some, but always feel drained afterwards. My body doesn’t recognize the processed chemicals and immediately starts to detoxify. This process is draining in itself and just not worth the instant gratification. Foods should give you energy after eating them, not deprive you of it.
Having traveled to some local farms, I got to see firsthand how much time and effort they put into growing nutrient dense produce and raising healthy, happy chickens and cattle. These farmers are there to make the most robust eggs, meats, fruits and vegetables for people that make health and wellness their first priority. I remember having a few store bought generic eggs and a couple local farm eggs from free roaming chickens that ate mostly fruit, veggies and insects. I cracked them in the same pan to compare and the colors of the yolks were like night and day. The store bought egg was light yellow like a lemon and the local farm egg yolk was the color of a pumpkin-beautiful dark orange. Comparatively, the local farm egg had so much more flavor than the bland, store bought egg. There’s studies on the difference between conventional and pasture raised egg’s nutrients but seeing and tasting them is all the proof I need. The taste of local ripened fruits and vegetables are to live for (I don’t like the term to die for because I wouldn’t be able to experience what I’m describing)! Conventionally grown fruits and vegetables are pulled off the plants early, sprayed with the color they’re supposed to look like and travel to other states or countries to maximize profit and increase volume of sales. Again, there’s countless studies on the nutrient comparison of local organic fruits and veggies to conventional fruits and veggies showing their drastic nutrient differences. However, I don’t have to read the studies to know the difference. All I have to do is go pick a ripe orange, peach or apricot off a neighbor’s tree and take a bite. I look, feel and perform better when I purchase local organic meats, eggs and produce. Having the peace of mind knowing where my food comes from and helping out the local farmers helps me sleep better at night.
Ask for help.
“Don’t be shy about asking for help. It doesn’t mean you’re weak, it only means you’re wise.”
Whether it’s weight loss, weight gain, depression, insomnia, chronic fatigue, autoimmune issues or needing advice on any other issue-ask for help Earlier this year I experienced months of sleep deprivation. I thought I could solve it on my own, but it didn’t go away and my health was suffering. I needed help. I sought out several different doctors until I found the one that felt right for me and was a good fit for my lifestyle. If a doctor doesn’t know what a squat or deadlift is, I’m going elsewhere. With the help of a functional medicine doctor who specializes in patients who lead active lifestyles, I was able to get my sleep under control. It didn’t happen overnight but it slowly came back with the right combination of relaxation techniques, macronutrient changes and some homeopathic supplements. Many times in life we think we have it all figured out but when we don’t have the solutions it’s smarter to ask for help.
21 SepSeptember 21, 2014
Week of Sep 22nd
Strict Pull-ups 4×5
Squat R+L 4×5
Power Plank 4x:30
On top of the 3rd minute, 4 Rounds (12 min)
15 American Swings
10 Snatches R+L
KB Push-ups 4×8 (wtd optional)
DBL Dead Stop Cleans 4×6
Russian Twist 4×40
VO2 Max 16 min
6 DBL KB Kickout Jumps
7 DBL Push Press
8 DBL High Pulls
6 Farmer Lunges (3 R+L)
Russian Swings 3×10
1/4 TGU R+L 3×5
Inverted Rows 3×8
DBL DL Jumps (Buttbusters) 3×10
14-12-8 of the following for time (2 heats to count and cheer each other on)
DBL Bench Press
18 SepSeptember 18, 2014
I think we can all agree that most people would like to have a flat stomach or a 6-pack. If I had a nickel for every time someone asked me for ab exercises I’d probably have about five to six bucks! Ok, I wouldn’t be rich but you get the point. That’s still over a hundred people! The good news is we all have a set of 6-pack abs. The not so good news is that some of us have more fat covering them than others. No amount of exercises or machines will magically reveal your abs. TheBEST way to reveal your abs is to lose the layer of fat covering them. How do we do that? Proper food, yes exercise is important, but if you’re not eating right you’ll never see that 6-pack!
“Abs are made in the kitchen.” Have you heard that quote before? Well, it’s true. I think for the most part people totally agree. However, emotionally it does not click. I’ve seen people doing marathon abdominal work. They do four or five different exercises. They try to target the upper, lower, inner and outer, left, right, etc. They do tons of weighted side bends trying to get rid of those love handles. Guess what? You cannot spot reduce!What I mean by this is that you can’t pick and choose the areas that you would like to lose the fat and do exercises that work those areas expecting the fat to magically disappear. Your body does not work that way. The only way to decrease the amount of fat in certain key areas is by lowering your total body fat levels.As you lose fat, it will come off all over your body, not just in specific areas.
It’s kind of interesting to watch sometimes. They have the right motivation, but they are misdirected. If they expended halfthe energy on their diet as they do doing rep after rep of crunches, machines and hanging leg raises, they would already have their 6-pack. Combine this with the fact that you cannot out-train a bad diet, it becomes clear that what you eat is going to be the primary factor in getting rid of excess body fat.
The CrossFit way of eating is to follow the Paleo diet. We know this. However, there are specific foods higher in fiber that will help a little more with fat loss. Foods high in fiber normalize blood sugar levels and keep you feeling full longer. Some of the best sources of dietary fiber include:
GREENS- Turnip, Mustard, Collard, Spinach, Beet, SwissChard, Kale.
SWEET POTATOES/YAMS & SQUASH- All varieties
FRUITS- Berries, Avocado, Pears, Oranges, Apples, Figs, Prunes
Another important aspect is drinking enough water. Besides the fact that staying hydrated will help you feel full, water actually helps the body metabolize stored fat by keeping our kidney’s functioning properly. Drinking water is also the best treatment for fluid retention when our sodium intake is high.
One last tip is to be prepared. We’re an on-the-go society which is why fast food chains are so popular to begin with. However, if you’re looking for that 6-pack, you’re going to have to find alternatives to even the “healthy” sodium laden food choices found in restaurants and fast food chains. With a little planning, this isn’t all that difficult. Always keep healthy snacks on hand such as nuts & seeds, fruit, pre-cut veggies & jerky. If you’re someone who spends all day Sunday preparing the week’s meals, this probably isn’t an issue for you. But if you’re like me who typically goes day by day, spend one day just preparing snacks for the week. A little prep work goes a long way.
Even though we focused on nutrition, it is still extremely important to strengthen your core. Not for aesthetic reasons either. The core is where all movement originates. Your core muscles are the center of your bodies strength. Having a strong core will make you more physically powerful, improve posture, help prevent back injuries and maintain equilibrium and stability for exercising, physical activity and LIFE. Remember, it’s not just “ab” exercises either. Strengthening the entire core (abs, lower back, pelvic and hip muscles) is what we need to focus on.You get plenty of the best core exercises doing CrossFit & Kettlebell movements. Snatches, Cleans, Jerks & Presses, Squats, Swings…you get the picture.
Here’s to a strong core and a nice 6-pack! Happy eating!
08 SepSeptember 8, 2014
Swod: Hang Snatch 3-3-3 (power or squat)
Metcon: 2 Rounds for time
50 double unders
30 Push Ups
20 Alternating Dbell Power Snatches (50/35)(from floor)
Skill: Dumbbell hang squat clean
Swod: Dumbbell hang squat clean 3 x 10
Ring Rows 3 x max reps
Metcon: EMOM 20 Minutes
1 Power Clean
1 Front Squat
1 Push Press
Swod: Bench Press 3 x 12
Ring or Bar Dips 3 x 12
Metcon: Partner Wod: I go you go
8 rounds for time (4 rounds each)
5 Hand Stand Push ups
10 Toes To Ring
Swod: OH Squat 2-2-2-2-2
Metcon: For Time
Run 1 Mile
Rest 2 Minutes
Rest 1 Minute
Skill: Kipping pullup
20 Min Amrap
Swod: Deadlift 2-2-2-2-2
Metcon: Complete Reps of 20-15-10
American Swings (53/35)
07 SepSeptember 7, 2014
MonPush Press70% x 380% x 390% x 34×10 Towel Pull upsA. Swing (70/53)Wall Ball (20/14)TuesPower Clean70% x 380% x 390% x 33×20 DBL. KB Squat21-15-9Front Squat (135/ 95)Ring DipsWedSplit Jerk TechniqueRow 1000m50 OHS (45 lbs)30 BurpeesThursBench Press70% x 380% x 390% x 34×10 KB SDHP12 Min AMRAP30 Double unders20 Push ups10 T2BFriSquat70% x 380% x 390% x 35 x 10 A. Swing40 Thrusters (95/65)40 Pull upsSat.Snatch TechniqueHang Clean (185/125)Hand Release Push ups
07 SepSeptember 7, 2014
CrossFit competitors — If you are interested in being on a team for the phoenix Europa Expo
Please send a message to Gene. I hope to have several teams compete just like we did last year and like last year I’d like to put teams together based on a qualifying event.
The qualifying event this year will be the GTX In-house competition. GTX trainers are exempt, but if you want to get onto a team for Europa and you are not a trainer at GTX, sign-up! We want to see what you can do in a competition.
You can compete as an individual and on a team, but not as a Master’s or Youth individual and a team.
01 SepSeptember 1, 2014
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 AugAugust 31, 2014
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 AugAugust 26, 2014
Wod: For time:
25 Handstand Push Ups
50 Toes To Bars
Run, 800 m
100 Push Press, (45/35)
200 Double Unders
Swod: Deadlift 5-5-5-5-5
Metcon: 21-15-9 reps, for time of:
Front Squat (95/65)(from the floor/no racks)
Swod: Clean & Jerk 5-5-5 (power or squat clean)
Metcon: 10 Minute Amrap
25-American Swings (53/35)
25-Ab Mat Sit ups
Skill: KB Snatch
Swod: Bench Press 3×15
Metcon: Partner wod- I go you go 12 min amrap
Kb Snatch 8R+8L
Skill: Rowing/Running Tech.
Wod: Run 1 mile
Rest 2 minutes
Rest 2 minutes
Run 1 mile
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”
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pullups
This is a fundraiser $20 or more entry donation.
Scaling options will be available for the workout.