Kettlebell Juggling

Kettlebell Juggling

Have you learned this skill?





WOD
20 wallball #20
KB juggling to failure
200m Sprint

4 rounds

Epic Challenge

Epic Challenge is this Saturday, April 4th

Time: 8am - finished

Where: The Pit at CrossFit Cedar Park

Are you signed up yet?


Today is Day 71 of the burpee challenge - there is a light at the end of tunnel!!

I pulled this blog from a post on Facebook by Brad Miles - A CrossFitter from Kentucky.

Rapid Health Improvements with Paleolithic Diet by Dr. Michael R. Eades. If you have not already considered trying the Paleo Diet, after reading the health benefits of this study, now might be a good time!

WOD

7 push press/push jerk #135m/#95w
400m run

5 rounds for time

CrossFit Endurance

Today is Day 68 of the burpee challenge.

We have all logged hours and hours scouring through www.crossfit.com watching every video 3 or 4 times. Amazed at the feats of Annie, Nicole and Eva T. A growing number of
ultra-endurance athletes are using CrossFit to train. Check out the CrossFit Endurance website.
Do you need to run, bike, swim longer, faster or stronger? CrossFit methodology goes hand in hand with other sports. It can and will improve your strength, stamina, agility and endurance without boundaries.

Don't forget we are clearing out the final Blue CrossFit T's - making room for the new ones. Get them while they last!

WOD

10 Front Squat (guys 135, gals 95)
10 Push ups
10 Pull ups

4 rounds for time

Ethan's Burpees.

For those who haven't seen it check out Ethan's Video.


Ethan does burpees in Vail, Colorado from David Tillman on Vimeo.


I need to correct an error. Yesterday I re-posted that it was day 65. It was actually day 66 of the Burpee Challenge.

Today is Day 67. Keep it up. We are almost done. Those Burpee Challenge shirts are going to be really cool. Kelli did 160 to catch up yesterday and so can you.

Time is running out to sign up for The EPIC CHALLENGE. Be extraodinary! You can even win money!


WOD

20 Kettlebell Swings
20 Push ups
20 Ring rows

5 rounds for time.

Girl Power!

The Ladies of CrossFit Cedar Park continue to show EPIC improvements.
Strength goals are being demolished! MetCon goals fall daily. Olympic lifts...No Problem!
Every single day, these girls become more amazing, more confident, more powerful. Join the fight for girl power. You will experience changes like the CrossFit Cedar Park Girls. It is inside of you fighting to breakout. No matter what your age or skill level. The recipe for mental toughness, physical prowess, and sleek beauty all lie in your daily dose of CrossFit living.


Day 65 Burpee Challenge

WOD
100 situps
50 squats
400 m run

4 rounds for time

"Annie"

Day 65 of the burpee challenge.

Check out this video of Speal






WOD

"Annie"

50,40,30,20,10
Double Unders
Sit ups.

For Time

The Burpees Never End!

Flat on your back in 18 minutes!

I know it feels like they may never end. They will.
In a little over a month the Burpee Challenge will be done.
You will be glad you conquered this one!

Today is Day 64 of the Burpee Challenge.

Burpees done to date 2080
Burpees remaining 2970

Keep Fighting!

5 rounds for time

5 Deadlift (m225, w185)
20 DB Push Press (25lbs)
5 Burpees

Fitness in the Park

Melanie tackles "Mr. Joshua"

Make sure to bring a friend to Milburn Park tomorrow for the Free Community Workout!

Today is day 61 of the burpee challenge. Yes, the numbers are getting a little higher and it may be getting a little tougher to keep up. Just remember there are less than 40 days left. Push through. Nothing can replace that feeling of accomplishment when get to the finish line.
Don't Quit.


WOD
10,9,8,7,6,5,4,3,2,1

Thrusters (M-95, W-65)
Burpees
Knees to Elbows

For Time

CrossFit Acronyms and Abbreviations

What are those funny acronyms and abbreviations you guys use?

AMRAP: As Many Reps (sometimes Rounds)as Possible
BS: Back squat
BW (or BWT): Body weight
CFT:CrossFit Total - consisting of max squat, press, and deadlift.
CFWU:CrossFit Warm-up
CLN: Clean
C&J: Clean and jerk
C2: Concept II rowing machine
DL: Deadlift
FS: Front squat
GHD: Glute ham developer. Posterior chain exercise, like a back extension. Also, the device that allows for the proper performance of a GHD.
GPP: General physical preparedness, aka "fitness."
HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
HSQ: Hang squat (clean or snatch). Start with bar "at the hang," about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position
IF: Intermittent Fasting
KB: Kettlebell
KTE: Knees to elbows. Similar to TTBs described below.
MetCon: Metabolic Conditioning workout
MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.
OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above (and usually behind) the head.
PC: Power clean
PR: Personal record
PP: Push press
PSN: Power snatch
PU: Pull-ups, possibly push ups depending on the context
Rep: Repetition. One performance of an exercise.
Rx'd; as Rx'd: As prescribed; as written. WOD done without any adjustments.
RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.
SDHP: Sumo deadlift high pull (see exercise section)
Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3x10, means do 10 reps, rest, repeat, rest, repeat.
SN: Snatch
SQ: Squat
Subbed: Substituted. The CORRECT use of "subbed," as in "substituted," is, "I subbed an exercise I can do for one I can't," For example,if you can't do HSPU, you subbed regular pushups. Sadly, many illiterate posters get this bass-ackward, and claim that since they can't do HSPU, they subbed HSPU for pushups. D'oh!
TGU: Turkish get-up (See exercise section)
WO, sometimes W/O: Workout
WOD: Workout of the day
YBF: You'll Be Fine (liberally applied in spray form)

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Will I/Can I Get Big Doing CrossFit?

If you train the WODs hard, and eat right and get lots of sleep, you will definitely gain lean mass, lose fat, and yes, you can build muscle mass with the crossfit protocol. More specifically, according to Coach,Here is a hierarchy of training for mass from greater to lesser efficacy:

1. Bodybuilding on steroids

2. CrossFitting on steroids

3. CrossFitting without steroids

4. Bodybuilding without steroids

The bodybuilding model is designed around, requires, steroids for significant hypertrophy.The neuroendocrine response of bodybuilding protocols is so blunted that without "exogenous hormonal therapy" little happens. The CrossFit protocol is designed to elicit a substantial neuroendocrine whollop and hence packs an anabolic punch that puts on impressive amounts of muscle though that is not our concern. Strength is. Natural bodybuilders (the natural ones that are not on steroids) never approach the mass that our ahtletes do. They don't come close. Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training.

Day 59 of the Burpee Challenge. While on vacation in New York, Julie chases her cupcakes down with a tall glass of Burpees!

WOD

Run 800m

25 Double Unders

Run 400

50 Double Unders

Run 200

100 Double Unders

Run 100

150 Double Unders

Exposure Through Repetition

The Burgener warm-up is the foundation for learning all the lifts. It should be done every day with PVC. It can also be done with a light barbell if desired. The burgener warm-up trains the mind and body to move properly for the olympic lifts and reinforces the central principle of jumping and landing with the barbell in a vertical plane. The warm-up is performed specifically with the snatch, but the skills transfer directly to the clean and indirectly to the jerk. These movements have to become second nature before your brain will let you move aggressively under a max load. The burgener warm-up builds the muscle memory that is essential in all heavy lifts.

Day 58 of the Burpee Challenge.

WOD
Squat clean 1-1-1-1-1-1-1 reps

Burpees or Bust

Where's Dave?

Its day 57 of the Burpee Challenge and Dave is determined not to miss a single day this late in the game. Him and the rest of the Tillman's are traveling across the country this week making Burpee Pit Stops along the way.












WOD
"Cindy"
AMRAP in 20 min
5 Pull ups
10 Push Ups
15 Squats

Sweat Demons

Today let's make some sweat demons!

Burpee Challenge day 54

WOD

5 burpees
10 pullups
15 Dumbell squats (guys 25s, gals 15s)

AMRAP in 20 Minutes.

Record rounds.



T

Working Your Weakness

Often we find ourselves and our CrossFitters saying "this will be my new most hated WOD!" As coaches, we say "awesome."

Working your weakness is one of the hardest mental challenges to overcome. We want to RX, we want to get a great time and we want to beat everyone else. The question is do you improve by working your strengths or working your weakness? I think the answer is obvious - working your weakness.

A portion of our in class WOD yesterday was Spartan Ladders (some call them windshield wipers). A notoriously difficult workout - it takes strength, stabilization and core control to execute the workout. For those who completed this particular challenge, we salute you! Great job!

WOD

"Fight Gone Baseline"

1 minute each of:

Row
Squats
Situps
Pushups
Pullups

Score exercise by number of reps and Row by number of calories.
Rest 1 minute after completing each round

3 Rounds for Overall Score

Catching Up

Day 52 of the Burpee Challenge

Robin did 246 burpees yesterday for a workout just to get caught up. You can do it too!
focus your energy on catching up don't quit!

WOD

10 Dumbell Cleans
15 push ups
9 db Cleans
15 push ups
8 db cleans
15 push ups
7 db cleans
15 push ups
6 db cleans
15 push ups
5 db cleans
15 push ups
4 db cleans
15 push ups
3 db cleans
15 push ups
2 db cleans
15 push ups
1 db cleans
15 push ups

for time

CrossFit In The Pit

CrossFit in The Pit.

Saturdays at 9:30am. Get dirty!
Call and register. 512-331-0992

Day 51 burpee challenge.

You can still catch up on Burpees. Try 10 an hour throughout the day.

WOD

10 Deadlift
10 Ring dips

7 rounds for time.

A little run.

Today is Day 50 of the Burpee Challenge

Burpees to date 1275
Burpees remaining 3774



WOD

Run 400
21 back extensions
run 400
18 back extensions
run 400
15 back extensions
run 400
12 back extensions
run 400
9 back extensions
run 400
6 back extensions
run 400
3 back extensions
run 400

for time

BALANCE

"Handstands, hand walking, and pressing to the handstand are critical exercises to developing your athletic potential and essential components to becoming CrossFit.”

- Greg Glassmen.

Balance is defined at the ability to maintain bodily equilibruim. The importance of balance applies to people of all ages and levels of fitness. Improving core strenth and stability will in turn give every athlete better balance.

And, of course, there is no replacement for practice!


WOD
"NANCY"
5 Rounds
400m Run
15 Overhead Squats #65-#95

Keep Running.

Day 46 of the burpee challenge.

Run!


WOD

Run 400
50 squats

4 rounds for time

Max Push Press

Day 45 Burpee Challenge

WOD

Push Press

1-1-1-1-1

Overhead

It was Cold. It was Windy. Elements never stop a true CrossFitter! We had a great community workout! There were squats, overhead and air. Cleans were there and some folks even cought up on their burpees for the burpee challenge! We had a great time and hope to see you all out there again for the next Free Community Workout!

Day 44 of the 100 day Burpee Challenge! Who is still in?

Burpees done to date 990

Burpees remaining 4060

They don't call it a challenge for nothing!

Check out this video demo of the overhead squat.  Just click on the link for windows or mac.

[wmv] Windows

[mov] Mac

A quick explanation of the overhead squat.

Overhead Squat:

Hold broomstick overhead, arms fully extended, elbows locked out
Wider grip on broomstick — shoulders make a “Y” (snatch grip)
Shoulders feel like they’re opened back — (”armpits wide open”?!?)
Watch from side: broomstick should travel in a straight line over the middle of the foot.
As on all squats, squat deep, below parallel, heels down, maintain lumbar extension.

WOD

10 overhead squats

10 pullups

10 sit ups

4 rounds for time

Choose Your Adventure

Yummy...















Our Nutrition Seminar went great! We discussed
• The Paleo Diet
• The Zone Diet
• Gluten & Processed Food
• Good/Bad Fats
• Protein Demands
• Good/Bad Carbs

We even sampled some paleo friendly dishes. Great Fun.


Today is Day 43 of the Burpee Challenge


WOD

found on Crossfit San Diego's blog

6 rounds of:
30 seconds your choice of: Single Unders, Double-Unders, or Burpees
30 second handstand hold (against the wall)
30 seconds your choice of: Squats or Deck Squats
30 seconds rest (use this time for rep tracking purposes)

Scoring:
Before each round you must choose which exercise you will perform for
that round, only succesful attempts of THAT exercise will count. e.g.
If you choose double-unders do not count single-unders as points,
like-wise you cannot do 15 secs of Burpees and then 15 secs of
single-unders, etc. With each round you may "Choose Your Adventure" and
select a different exercise for that round.

Your SCORE is the total number of points for all 6 rounds.
Single Unders and Squats are 1 pt each
Double Unders are 2 pts each
Deck Squats are 3 pts each
Burpees are 5 pts each

Deduct -10 pts for each time you break (come down) out of your handstand
hold.

Scaling:
You may scale the handstand hold as necessary i.e. 25 secs, 15 secs,
etc.