Mike Fiorillo

Check out Mike Fiorillo's Athlete Profile


Athlete Profile Mike Fiorillo from David Tillman on Vimeo.




Today

WOD

"Fran"

21-15-9

Thrusters (m 95, f 65)
Pull ups

For Time

Day 100

It is finally here! Day 100 of the burpee challenge.
Congratulations to all of you determined CrossFitters who pushed through the aches and pains of this tough challenge. You did your burpees through work, sickness, fatigue, the pain of burpee shoulder and anything else that tried to get in the way. You did not quit! Awesome Job.

After today's wod.
Burpees done 5050
Burpees remaining 0


WOD

100 burpees for time.

A little Tabata

Today is Day 99 of the Burpee Challenge. 1 day left!

WOD

Tabata Something Else

Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by 10 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.

Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.

Athlete Profile Nikk Hall

Ok gang the regional qualifiers for the CrossFit games have already begun.
Our regionals will take place May 1st and 2nd at "Hell's Half Acre" GSX Athletics in Ft. Worth, Texas. I am trying to get a profile up of everyone going to the games. What a great team! They have all made HUGE jumps in their progress as CrossFitters. Some have been doing CrossFit for less than a year and they still could not wait to grab the bar and compete with some of the most elite athletes in the world.

Personally, I am stoked! Today, watch Nikki's profile video. Like most great athletes she totally obsesses about this competition. For those of you that know her, it comes as no surprise that she eats, sleeps, and breathes, CrossFit. She is fired up and ready to go! Check out the video. Click here for more on the CrossFit Games.


Nikki Hall Athlete Profile from David Tillman on Vimeo.


WOD

Running "Jackie"

Run 800m
50 Thrusters 45lb bar
30 Pull ups

For time

wod

WOD

3 rounds for time

30 Box Jumps (21, 24)
25 Ball Slams (20)
20 Kb Swings (1pood, 1.5 p00d)

Congratulations Matt!

Matt hangs out with the 2nd fittest man on the

planet (Josh Everett).  While one of the best coaches  

(Adrian "Boz" Bozman) throws out some love in the backround.  Congratulations to Matt for completing his CrossFit Level 1 Certification.  

Check out Josh Everett doing "Isabell" here

 

For more on "Boz"  watch him overhead squat 275 at a body weight of 175.

WOD

"Isabell"

Snatch 135 lbs.  30 reps for time.

Don't Quit Now!

Day 92 of the Burpee Challenge!

Don't quit now!








WOD:
21-15-9

Ring Dips
Pushups
HSPU
Reverse Pulls

For time

Playground Sports

Doesn't it amaze you how kids can go forever on a playground? Have you ever hear a kid say "I'm tired of playing outside, can I sit at desk all day instead?"

When I watch my kids play, I wish for that energy and passion for fun! Hopefully, the weather will clear up and we can all hit the "CrossFit playground" this weekend with the same passion!


Don't forget about bootcamp this weekend!
9:30am

WOD:

25 pushups
25 KB swings (1 pood -women/1.5 pood - men)
25 situps

4 rounds for time

Ouch!

Garrett decided to open his hands again.
This time it was for "DT."






WOD:

Squat Ladder

1st min - 1 squat
2nd min - 2 squats
3rd min - 3 squats

continue to failure

I do the impossible

Today is day 87 of the burpee challenge. If you are still in, you have completed 3,741 burpees with 1,309 burpees to go! yeah burpees!

I do the impossible - every day that you complete a Crossfit WOD, you are doing the impossible. You are doing movements with weights at speeds that you never thought were possible when you first started. You should be proud of your accomplishments!

WOD:

5 min run
2:30 off
6 min run
3 min off
7 min run
done

*max effort

New Shirts!

New Shirts! We have our new order in for our t-shirts. This is the gray "Hero" shirt. It is befitting that this is one of our shirts. Crossfit.com has posted a new Hero workout honoring USAF SSgt Timothy P. Davis and his family. SSgt Davis was was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

This shirt should remind us that we have men and women heroes who are "The One" every single day of their lives. It should also remind us that in our own way, each day, you can be "the one" by setting a positive example and supporting our military.

WOD

"DT"

12 deadlifts
9 hang power cleans
6 push jerk

5 rounds

#155 RX for men
#105 RX for women

Finish Line

I hope everyone had a wonderful Easter. We did. Great workouts on Saturday, a little crawfish and a great time with friends. Sunday, the Tillman clan enjoyed a great service at church and a day full of fun together. Today we are back recharged and ready to hit it!

Today is Day 85 of the Burpee Challenge! Can you see the finish line? This is the toughest part. Tons of burpees crammed into 15 days. Finish strong gang!

If you have seen this before, watch it again. Inspiration.





WOD

120 pull ups
120 dips

for time

Somewhere Over The Rainbow

Photo from after the hail storm beat up my car.

Check out the video from the main site a couple of days ago. Commitment, inspiration and heart. Watch it here [wmv] or [mov]

Now, do your burpees and today's wod.

Today is day 82 for those in the burpee challenge.

WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Keisha drinks some kool aid.

Drink up




If you haven't seen the games site yet, you should check it out.

http://games2009.crossfit.com/

Day 81 of Burpee Challenge



WOD

10 Hang Cleans (guys 115, gals 85)
15 Burpees
20 Squats

Rounds in 15 minutes

Matt Rocks!

Matt surprised everyone on Epic Saturday when he decided on his own, to be the first to show up, put on his chef's hat (literally) and make a great paleo breakfast for everyone. Then, in true CrossFit Fashion, he did an excellent job competing in The Epic Challenge! He is registered for his level 1 certification in a few weeks at GSX in Ft. Worth so wish him luck. Thanks for
helping make CrossFit Cedar Park's day Epic Matt. You Rock.

Today is day 80 of The Burpee Challenge. Only 20 days left. Thank God!

WOD

"Helen"

Run 400m
21 kb swings (1.5 pood)
12 pull ups

3 rounds for time

Snatch

Day 79 of the burpee challenge

wod

snatch 3-3-3-3-3

Rest

Tabat Row

Way to Push

Congratulations to all of our Epic Challenge Competitors. You all did wonderful!
We witnessed everyone pushing their limits, working out of their comfort zone and
just going all out. You all did awesome. Thanks for your efforts. Can't wait for the finals
on May 16th. Mark your calenders.


Day 78 of the Burpee Challenge

21-15-9

Deadlifts
Back Extensions
Box Jumps
Sit ups

For time

Live it!

Today is Day 75 of the Burpee Challenge.


Check out CrossFit Football.
Designed in part by John Welbourn former NFL player.

Due to The Epic Challenge workout tomorrow, CrossFit in the Pit will be held at
11:oo am. See you there.

WOD

"Angie"

100 pull ups
100 push ups
100 sit ups
100 squats

For time.

Commuter Challenge

Burpee Burpee Burpee Burpee!
Today is day 74 of the Burpee Challenge.

1. Scroll down, watch the Epic Video.
2. Do today's WOD
3. Go here Austin commuter challenge.

Register your team.



WOD

5 Back Squat (250, 185)
10 Pull ups


5 rounds for time

Be Epic!

The Epic Challenge from David Tillman on Vimeo.


So many great accomplishments happen here everyday.

Tillman Physical Therapy focuses on healing injuries and restoring function to all. Our CrossFitters set new PR's everyday. We have people doing things they never believed possible! From Pull ups, to cleans, to handstands and muscle ups, records are being shattered by all! Drink the kool aid folks! Sign up for the Epic Challenge and do something amazing!


WOD:
3 x 10 bicep curls
3 x 10 leg extensions
3 x 10 calf raises
3 x 10 leg press
30 minute walk on treadmill - not to exceed 4mph on incline of 3


APRIL FOOL'S!!!!!

REAL WOD:

Baseline (500m row, 40 squats, 30 situps, 20 pushups, 10 pullups)
~~~~~~~~~~~~~
100 Box Jumps