Author Archives: GTX Personal Training

GTX North Wods for 29 Sept – 4 Oct


Swod: Hang Snatch 1-1-1-1-1

Metcon: For Time:

Row 500m then…

complete reps of 12-9-6-3

Ground to Overhead (95/65)


Row 500m


Swod: Find 1RM Front Squat

Front Squat 5@60%

*percentages based on 1RM

Metcon; 6 Minute Amrap

30 Double Unders
15 Situps


*take 15 minutes to warm up on movements building up to working weight for wod

Team Wod: (2 person teams)

In any order complete the following tasks:

50 Deadlifts (225/155)
50 Push Presses (115/80)
10 Rope climbs (scaled 20 rope climb attempts)
50 Power cleans (115/80)
50 Back Squats (225/155)

*only 1 barbell allowed per team unless it’s a male/female team
*only 1 person can work at a time
*racks can be used


Skill: Kipping ring pullups
Kipping HSPU

Swod: 3 x max rep muscle ups
(scaled 3 x max rep jumping ring muscle ups or 10 muscle up attempts)

Metcon: 3 Rounds for Time

Run 400m
15 Dumbbell Snatches R+L (30 total) (50/35)
15 Toes to ring



For Time:

21 OH Squats
42 Pullups
15 OH Squats
30 Pullups
9 OH Squats
18 Pullups



Swod: Find 1RM Strict Press

Strict Press 10 @ 60%
10 @ 65%
10 @ 70%
8 @ 75%

*percentages based on 1RM

Metcon: Ladder up and down 1, 2,3,4,5,4,3,2,1

Hang Power Clean
Front Squat
Lunge R+L (front rack or back)



The Reebok Crossfit Open 2014

A Shakespearean Adaptation

To compete or not to compete, that is the question.

Whether ‘tis nobler in the mind to suffer,

The weights and the reps of these future workouts,

Or to sit out and watch your fellows suffer,

And by judging, no rep them? To try, to weep-

No more; and by no more we say we end

The heartache of the thousand natural looks

To the leaderboard? Tis an obsession

For some, a compulsion. To try, to weep,

To weep perchance to compete.  Aye, there’s the catch,

For those that chose to try, what dreams may come,

What obstacles you may have to overcome,

But this might give you pause. There’s respect to those

Who choose to make competing a part of life.

For who would bear the beeps of the clock of time;

The weightlifters’ strong, the gymnast fleet-footed,

The pain of long met-cons, the high rep workouts,

The lactic acid build-up, the burning lungs,  

Who could be worthy to undertake such feats?

When you could simply not sign up, ending

The pain and heartache? Who would choose to groan

And sweat under such dreadful conditions,

Unless they were afraid of something more

Dreadful than defeat. For he that competes

There’s no turning back, it puzzles the will,

And makes you face evils and obstacles

That we all have but hide from each other.

Thus fearful to compete makes us cowards,

And our natural boldness soon becomes weak

With too much thought and negativity.

Intentions that should be carried out get

 Misdirected, and stop being actions at all.

But shh… there is still time to sign up for

This fair competition.  My friend in sport,

I pray, may all your reps be counted.


~Jennifer Schaeffer

Hopefully you were able to pick up what I was laying down there. I simply wanted to encourage those of you who have been debating signing up for the Reebok Crossfit Open 2014, or debating signing up for any type of competition, to really think about what is holding you back. Are you afraid of failing? Are you afraid of letting your peers down, maybe yourself? Are you just afraid? I challenge you to face this fear, and sign up.

However, the open (and competitions in general), should in some way be fun. Now do not take this too literally. I do not mean that every competition you do, or every day before you do one of the open workouts it’s going to feel like party. It may actually be the most athletically and mentally stressful 5 weeks of your life. At least it is for me, but this is why I like it. This is why I enjoy it. This is why its “fun” to me. Do not be worried if this is you, this just means you care. Just make sure you see the good in it, the fun in it. I enjoy watching others do the workouts, I enjoy coming up with different strategies and having my clients try them out, and I LOVE doing better than I expected.

Please do not let fear get in the way of you surprising yourself. Do not let fear keep you out of challenging yourself and seeing what you are capable of.

Keeping Your Diet Realted New Year’s Resolutions

So you made a grand resolve this year to stop eating candy, stop drinking soda, go paleo, be gluten free etc. Whatever it may be we are coming up on the two-week mark of said resolutions and this is right about the time where you will start to hit your breaking point. The first few days were solid, possibly because you gorged yourself on all forbidden items on the days leading up to January 1st, nevertheless you kept clean. You reach week 1 and you’re feeling good, by now you’ve been tempted and have proudly denied those sweet and salty treats. But, by days 10, 11 and 12 your body has realized that this is no temporary thing. You start to detox from the sugar, the salt, the gluten and you no longer feel great. No, you feel terrible.  You’re tired, moody and hungry. It is in these critical days that you make the hardest decision. Do you stick to your guns and hold out?  Or do you cave and run to your nearest grocery store and devour treats while sitting in your car in the parking lot?

Hang in there my friend! Check out these five tips to help you stick to your resolutions and reach your goals.



1.     Reassess your resolution. Why did you make it? Did you make it for yourself or for someone else? Did you feel pressured to make a resolution just because it was a new year? Make sure it is something you want for YOU. You will be more inclined to stick to it when you make it known to yourself that this if for you, the betterment of you, and for the healthier happier you. Once you have determined the answers to these questions sit down and write your resolution and below it write three reasons why you made it. Then pin it to your refrigerator, or put in your purse or gym bag. Each time you see it, it will serve as a small re-motivational tool.


2.     Tell your family and close friends about your resolution.  Telling those close to you about your new years resolution does two things. The first is that it creates accountability. Second, it helps you create a support system. There is going to come a time when all you want in the world is a dinner roll or a piece of chocolate and it is at this time that you need someone to both smack it out of your hand and then give you a hug because it really is going to be okay. And yes, you will survive.


3.     Get all forbidden items out of your house.  Until you develop willpower of steel all things that will tempt you off your straight and narrow path, need to be removed from the house.  But what about your spouse and kids you ask? Two ways to approach this. The first, if your resolution was to stop eating junk food and as a result you remove all cookies and candies from the house this is not only better for you but its also better for your entire family. Perhaps a family meeting is in order where you can discuss your goals, the importance of them to you, and serve as a time where you can ask your family for their support. If your family chooses not to go through this with you at least ask them to hide it or put it somewhere you will not see every day- out of sight, out of mind.


4.     Be prepared. Pack your lunch, take healthy snacks wherever you go, prepare meals ahead of time. You don’t want to be caught hungry with nothing to eat inside the office kitchen with Johnny’s surprise birthday cake sitting on the table.


5.     Drink water, lots and lots of water.  Yes, thirst can commonly be confused for hunger. Staying hydrated may help you keep those cravings at bay. Also, if you do not drink enough water you are likely to fatigue a lot faster when working out. Poorly hydrated muscle cells do not perform as well, fatigue faster, cramp and spasm.


Alas, my friends I leave you with this sentiment.  Whatever it is that you decided to change this year remember that it is a change you chose to be healthier. You do not want another year to go by just to make the same resolution next January, hoping next time will be better. No, make it now.  Make the choices now.  You choose what you do, what you eat, and how you live-not your friends, not your family, not your trainer. You are doing this for YOU.



Friday Crossfit


Deadlift 1×5


10 Pull-ups

15 Reverse Burpees

20 Wall Ball (20/14)

5 Rds for time

Wednesday/ Thursday Crossfit


Back Squat 5-5-5


Partner- I go, You go

200 M Run

10 KBS (70/53)

10 Ball Slams

20 min AMRAP

Monday/Tuesday Crossfit


Becnh Press 5-5-5


60 Bar Facing Burpees

30 Front Squats (135/95)


For time

Friday Crossfit


Ring Work
(including muscle up progressions)


10 Deadlifts 225/155
50 Double Unders, triple amount for singles
5 rds for time

10 min Cut-off

Wednesday/ Thursday Crossfit


Back Squat



30 seconds on, 30

Slam Ball
Box Jump
Pistol Squat
3 rds

Monday/ Tuesday Crossfit


Strict Press


3 Wall Walks

9 Curtis P’s (95/65)

6 Wall Walks

6 Curtis P’s

9 Wall Walks

3 Curtis P’s

For Time

Friday Crossfit

Weighted Strict Pull-ups
30 Power clean and jerks
For time
(7 min cut-off)

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