02.27.13

WOD 

5 Rounds- The Bear Complex  
3x Bear Complex 115/75
6x Chin Ups

 

GasCity CrossFit is Adding in a New Time Slot!!

NEW TIME SLOT > Hey there everyone as of March 4th we will be offering a 7:30pm Class Monday, Tuesday and Thursdays.

Introducing Isabel!

WOD 
 
"Isabel"  
30 Reps for Time
Snatch 135lbs/80lbs

Our CrossFit Family is growing. Thanks Everyone for the ongoing support!

 

"Courtesy of Crossfit Brio"

Nutritional Seminar

Lets Talk Nutrition-Make it Right and Change your Bite

When: Sunday, March 3, 2013 
Where: GasCity CrossFit Gym 

Hey there Everyone, as promised we are having a nutritional seminar this Sunday, March 3, 2013. The session will run from 1:00pm-3:00pm at the gym. Please sign up the next time you are at the gym, so we can get a numbers. the cost for the session, will be $20.00. Looking forward to seeing you all there!!!

Happy Birthday Britteny!!

WOD-Happy Birthday Britteny!!!

Birthday Chipper
26x  Wall Balls 20lbs/16lbs - 10ft/11ft
26x Hand Release Push Ups
26x Dumb Bell Thrusters 50lbs/30lbs
26x Pistols (Alternating Legs)
26x Cal Row
26x Burpee Box Jumps 
26x Double Unders
26x Sit Ups
26x Touch and Go
2x Rope Climb 20ft/15ft

"Can you guess how old Brittney is today?"

Fun Crosffit Facts

CrossFit Facts

02.22.13

WOD

Team Workout 
Each Person must complete each exercise before the other team member starts.  
500m Row
25x Burpees
25x Double Unders
25x Air Squats
25x Box Jump Overs  24"/20"
25x Wall Balls 20lbs/16lbs
25x Single Arm Dumbbell Snatches 60-70lbs/40-50lbs

 

02.21.13

WOD 

Skills Day
Rope Climb
Pull Ups
Hand Stands
Turkish Get Ups
Ring Dips 

02.20.13

 WOD 

Squat Your Butt Off!! 
20x OHS (96lbs/65lbs)
20x Back Squat (96lbs/65lbs)
20x Front Squat (96lbs/65lbs)
100x Air Squat 

02.19.13

WOD
  
Movement
Squat Snatch
 
 5 Min Amrap  
5x Power Snatch with a Partner 
(1 Person does 5 then the other partner does 5, go back and forth until 5 min. are completed) 

Hard Work Pays Off!

This Saturday we worked on our handstands, and I wanted to share this with you all. Within a few short weeks and hard work we have Chantelle showing us her unassisted handstand and to top it off she held it for 25 seconds. We are so proud of her!! You are an inspiration to us all and keep up the great work!!

Great work to everyone and love seeing all of you improve week and after week.

02.16.13

WOD 

Saturday, February 16, 2013

Strength

Back Squat
3-3-3-3-3-3-3
 
8 Min Amrap
Wall Balls (20lbs/16lbs)
Pushups

CLOSED Family Day

Reminder Everyone: We will be closed tomorrow (February 18th, 2013) and will re-open our doors on Tuesday, first class begins 6:00am with Kaine! 

Have a great Family Day tomorrow!

02.15.13

WOD 

Friday, February 15, 2013  

Strength

Max Strict Press

2-2-2-2-2-2
 
6 Rounds

6 Sprints
6 Sit Ups
6 Jumping Lunges (Total 12)

Progress Charts

Reminder:

Tomorrow we will be offering Free Progress Charts for the first 20 people. We will be doing measurements, weight, body fat% and before and after photos. If you want to get in on this please stop by the gym between 12:30-3:00pm. If you are unable to make it, please contact us and we we can set up a time next week.

We will be doing some upcoming nutritional classes and a progress challenge. This is available for all Women and Men, so please don't be shy. I will let you know by facebook and there will be a sign up at the gym for the progress challenge!!

Please come prepared.
 
Women: Shorts and sports bra (tight clothing if you are uncomfortable)
Men: Shorts

02.14.13

WOD 

Thursday, February 14, 2013 

14 Min Amrap

14 Hang Power Cleans 65/85
14 Front Squat
14 Shoulder to Overhead

Happy Valentines Day Everyone!!

02.13.13

WOD 

Wednesday, February 13, 2013  

3 Rounds

6 Turkish Get Ups 53lbs/35lbs
10 HSPU
5 Strict Pull Ups
10 Box Jump Burpees
5 One Arm Kettle Bell Swings 53lbs/35lbs
10 Jumping Squats 

"The pain you will feel today, will be the strength you will feel tomorrow"

02.12.13

WOD 

Tuesday, February 12, 2013  
 
4 Rounds

3 Laps-Farmers Carry 50-70lbs
10 RingDips
10 Deadlifts 285lbs/185lbs
20 Hollow Rocks

02.11.13

WOD 

Monday, February 11, 2013  
 
7 rounds

5 Pull Ups
10 Thrusters 115lbs/75lbs
15 DoubleUnders

GasCity Crossfit strives to have a team atmosphere that ends up making you better as an individual. It’s camaraderie, that family that you end up building and the energy that you get back from it yourself. When you come to a CrossFit gym everybody knows your name, everybody loves you and you’re a part of something bigger than just getting a workout.

Always be Supportive and offer encouraging words to your fellow athletes. Cheer, clap and encourage others. Your presence is appreciated more then you know. Be ready for high fives when the work out is finished! You are part of an amazing group of people. Although you train as an individual we workout as a team.

Closed Monday, February 18th, 2013

REMINDER: February 18th is Family day and the Gym will be Closed, we will resume the regular Schedule on Tuesday, February 19, 2013.  This is your chance to take an active rest day and spend it with your loved ones!! Thanks Everyone!!

Weigh Ins and Measurments on Saturday!!!

Hey there Everyone, we are going to do some measurements, weigh ins and before photos for anyone who is interested, this includes Males as well. I will be doing some Saturday afternoon after 1:00pm. Please message me if you are interested in coming and we will work out the final details. 

This first time will be free, so if you want to take advantage of it, please sign up. I will have a sign up on the board as well. 

We will also be having some nutritional classes coming up in the next month, so keep your eye open for the dates. Thanks everyone and look forward to hearing from you ~Joey

50 Ways to Get Better at Crossfit

Here is an interesting article to look over!

       Take a moment and check it out:

50 Ways to Get Better at Crossfit

02.07.13

WOD 

Thursday, February 7, 2013  

12 Min Time Cap

150 Wall Balls
90 Double Unders
12 Muscle Ups

02.06.13

WOD 

Wednesday, February 6, 2013  

7 Rounds

7 Push Press 115lbs/75lbs
7 Box Jumps 24/32
7 T2B

02.05.13

WOD 

Tuesday, February 5, 2013 

15 Min Amrap

15 Power Snatch 75lbs/55lbs
30 Double Unders
15 Sit-Ups
 

 

02.04.13

WOD 

Monday, February 4, 2013 

5 Rounds

10x Overhead Squats 115lbs/80lbs
10x Hand Release Pushups 

02.01.13

WOD-Football Gone Bad

Friday, February 1, 2013 

3 Rounds

Five minutes of work followed by one minute of rest.

Dumbbell Thrusters 45lbs/30lbs

Box Jumps 24/20

PushUps 

Double Unders

Calorie Row

01.31.13 Skills Day

Skills Day Fun Day

Thursday, January 31, 2013 

Today we worked on a variety if skills.

While many would say Greg Glassman didn’t really come up with anything new, it takes a stroke of brilliance to describe something as complete as overall fitness in such a simple package. Along with this prescription, Glassman also would say something along the lines of, “show me someone with great proficiency in olympic lifting, medium distance track events, and basic gymnastics and you have yourself a hell of an athlete.” In this statement and the paragraph above, the point is made clearly that the program is designed to have people learn and practice new skills. Greg Glassman was able to identify some very powerful and basic physical skills that, when learned, could create a strong, coordinated, agile, and well balanced individual. Not to mention the fact that all of these things are incredibly enjoyable to do once you put in the groundwork and take the developmental steps needed to learn them.

10 General Physical Skills:

There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.(Courtesy of Crossfit Journal)