Free workout in the park tomorrow!

Tomorrow:  FREE workout at Milburn Park 9:30am.

WOD

"Diane"

21-15-9

Deadlifts (men 225, women 155)

Hand Stand Push Ups

For time.

Inspire Me

Jess and
Garrett
Squat-a-thon!








Get a PR. Every day we are blessed to see someone new in our community get a PR! It never loses it's magic. Just this week we have seen personal records in push press, push jerk , The filthy fifty, Murph(and 1/2 Murph). Inspirational, exhilarating, and motivating. The heart and desire that we as coaches here get to witness amazes me. Keep working hard gang! You inspire your coaches!

Don't forget about these upcoming events:

Friday Night Nutrition Seminar. Learn the
shocking truth about the average American diet. We will discuss food quality, food quantity, timing, and have a few items to taste test. Call for more info 331-0992 or drop in to register.

Saturday FREE community workout at Milburn Park at 9:30am.
Bring your family and friends for a great workout and some fun too.


Day 39 of the burpee challenge.
Burpees to date 780
Burpees remaining 4270

Don't Quit!

WOD

25 Kb swings
run 400m

4 rounds for time.

Squat Clean

Rob shows
her
determination.

Day 38 of the burpee challenge

WOD

21-15-12-9

Renegade Row (push up, row row)(guys 30lb db's, girls 20lb dbs)
Squat Clean (guys 95, girls 65)

1/2 Murph

go Kate!












Today is Day 36 of the burpee challenge

Get 'em in Gang. Try setting your watch to go off every hour and bust out 10. You will be done in no time.

Don't forget about our Free workout this Saturday at Milburn park at 9:30am. Bring some friends.

Our Nutrition Seminar is this Friday Night at 7 pm. Make sure you sign up because spots are being snatched up quicker than an Oly lift workout! Call and Schedule 512-331-0992.


WOD

1/2 Murph

1/2 Mile Run
5o Pull ups
100 Push ups
150 Squats
1/2 Mile run

For time

Happy Birthday Allen!

WOD

"Filthy 46...Just for Kicks"

46 Box Jumps
46 Jumping Pull ups
46 KB Swings
46 Walking Lunges
46 Knee to Elbow
46 Push Press
46 Back Extensions
46 Wall Ball
46 Burpees
46 Dbl Unders

In celebration of Allen's 46th Birthday we gave you all 40 free reps. Enjoy them!

Special Delivery

Best of luck to Eric and his wife Kim as they welcome their baby girl in to the world today.

WOD
Go for Max Weight
Press 1-1-1-1-1-1-1
Push Press 1-1-1-1-1-1-1
Push Jerk 1-1-1-1-1-1-1

Learning the progression of lifts that moves from the shoulder press, to the push press, to the push jerk has long been a staple of the CrossFit regimen. This progression offers the opportunity to acquire some essential motor recruitment patterns found in sport and life (functionality) while greatly improving strength in the "power zone" and upper body. Continue reading...

Annie are you ok?

Cheryl is drinkin'
some koolaid.










Don't forget to register for the Nutrition Seminar. Friday, February 27, 2009 at 7pm. Space is limited, so act now. Call 331-0992 to get signed up. We will discuss Paleo, Zone diet, block prescription, recipes and tweaks for your plan.


Day 31 of the Burpee Challenge

WOD

"Annie Are You Ok?"

21-15-9
run 400-200-100m
Thrusters (65lbs)
Med ball Cleans (20lbs)
SDHP (65)
Wall Ball (20)
Burpees.


For time.

How Can You Tell Someone Does CrossFit?

Today is Day 30 of the burpee challenge.

Burpees to date         465

Burpees remaining   4,585

Keep it up!

WOD

5 Ring Dips

10 Hang Cleans

5 Pull ups

AMRAP  in 20 Minutes  

Nutrition is Everything!

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.

Keep intake to levels that will support exercise but not body fat.

Memorize the words, grasp the concepts, make a habit of the implementation. The movement patterns take time to master, but you can always fix your nutrition. Its a choice we are all faced with multiple times a day. It’s entirely up to you. You have to make the commitment. There is support and information everywhere.

**Reminders**
February 27th - 7pm - Nutrition Seminar - Discussing Paleo and Zone - $35

February 28th - 9:30pm - Bring a friend - Free Community Workout at Milburn Park

WOD

3 Rounds

100 Squats

21 Burpees

400 m Run

Post your times and thoughts!

He is CrossFit!

My son turns 6 on Sunday. He is CrossFit. Yesterday, his teacher did not show shock or surprise when he spent his nap time doing sit ups, push ups, and supermans. She fully expected this from him. Something inside him brings this desire to accomplish the seemingly impossible to life. He inspires me. He hangs inverted on the rings for as long as he can. He develops his own new versions of handstand push ups. All this, he does on his own, without prompting, without any pursuasion. We all have this same fire inside. Conditioned over years to stay inside the lines, we have restrained it. Let it loose. He is superfast, Spider-Man, The Hulk. He is CrossFit. Happy Birthday Buddy!

Day 26 of Burpee Challenge

From HQ

WOD

"Fran"

21-15-9
Thrusters
Pull ups

For time

guys 95lbs
gals 65lbs

CrossFit for Fun

What do CrossFitters
do for fun?









Crossfit! We push limits at everything!


Day 25 of the Burpee Challenge.
Burpees done to date 325
Burpees remaining 4725

WOD

10 Deadlift
10 Hang Cleans

Guys 135, Gals 95

For time

Inspiration

Inspiration.










We had the privilege of meeting and having lunch with Kyle Maynard this weekend.
He sees no boundries, no walls. He played football, wrestled in high school and college and is preparing for his first MMA fight! An avid CrossFitter he trains at NEA

Check out this clip and remember this the next time you want to skip that workout.




WOD


21-18-15
sit ups
sumo deadlift high pull
Run 400m
15-12-9
sit ups
sumo deadlift high pull
run 400m
9-6-3
sit ups
sumo deadlift high pull
run 400m

for time

Tabata

Jana gets her very
first Rx in a workout!

You Rock girl!







Day 23 of Burpee Challenge.

WOD

Tabata

32 Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Jump Rope, Push-ups, Situps, and Squats. The score is the total of the scores from the five stations. Total workout time is 16 min.

post scores

Fil Fest '09

We had a great time at the CrossFit Affiliate Gathering this weekend. Tons of information on how to better serve our CrossFit community here in Cedar Park. We met with the founder of CrossFit, Greg Glassman. So many affiliates shared their ideas and concepts. What an amazing experience to meet such a divergent group of people with a common goal: Changing lives. Every CrossFit facility is a little different, but the goal is still the same. We strive for excellence. We smash barriers in our workouts and in our lives. We push through pain and beyond, and we like it! No, we LOVE it! Drink some Kool Aid gang!

CrossFit HQ posted this video made by CrossFit by Overload "The Evolution"

Video [wmv] [mov]

Don't forget today is day 22 of the Burpee Challenge.


WOD

4 rounds for time

21 Front Squat
21 Box Jumps
21 Pull ups

Post load and times

Keep hydrated: YES. Excuse: NO!

Neal catches his breath after
he yells "Time"












Do you use "water" as a rest period in your wod?

We all need water, but do you use it to get a little extra rest during that workout?
Get to the next level. Hydration should be a priority daily! Not something you think of
only during your workout. If you are sufficiently hydrated you can get through most of
your workouts (especially those shorter ones) without that drink. Drink before. Drink after.
Drink daily.

Get to the next level.

WOD

Baseline Run x3

run 400
40 squats
30 sit ups
20 push ups
10 pull ups

3 rounds for time.

Does Alcohol Affect Perfomance?

Check the video above and you be the judge.

Don't get behind on those burpees!

Today is Day 18 of the Burpee Challenge. Do you think it is getting any tougher?

WOD

10 db snatch left
10 db snatch right
20 squats

7 rounds for time.

CrossFit Love

Come to CrossFit
and make some new
friends.







One of the things that makes CrossFit unique is the camaraderie built in the
class setting. As a coach, I love to see others in the class jump in to encourage and help coach. This is one of the most important aspects of our community. We all push harder when we know that everyone is cheering us on.

Keep on cheering!

Today is day 17 of the burpee challenge


WOD

3 Rounds for Time

Guys 95lbs
Gals 65lbs

30 SDHP
30 Press
400 Meter Run

back squat

SDHP baby!








Today is Day 16 of the Burpee Challenge.




WOD

Back Squat

5-5-5-5-5

Med Ball Cleans

Thanks guys!







Our Free community workout was a big success!
We all had fun in the sun on Saturday and got a great workout!
Thanks to everyone who showed up.


Today is Day 15 of the burpee challenge
Burpees done to date 120
Burpees remaining 4,938


WOD

21-18-15-12-9

Med Ball Cleans
Push ups
Lunges (steps)
Russian Twists


For Time