Nancy

Nikki and Melanie take on the heat from David Tillman on Vimeo.

"CaveMan Nancy" Challenge is tomorrow at 8 am. See you thereWOD

"NANCY"

Run 400m

15 Overhead Squats (m 95, w 65)

5 rounds for time

Recipe

Shrimp Kebobs - from http://mypaleokitchen.blogspot.com

Ingredients (for 1 stick);
- 3 medium sized shrimp
- 3 cherry tomatoes
- 3 small chunks zucchini
And the marinade (for +/-20 shrimp);
- a tablespoon olive oil
- a teaspoon garlic powder
- a teaspoon cayenne pepper
- a teaspoon dried thyme
- a teaspoon dried parsley

First put your marinade ingredients in a bowl that can hold your shrimp aswell. Toss in the shrimp and rub in the herbs, I prefer to do this with my fingers just to make sure they all get an even coating. Leave the bowl in the fridge for half an hour or so.
After those 30 mins, grab a stick and alternate your 3 ingredients. You can also choose to go with the decorative version you can see in the picture on the left- just use a cheese grater to make some zucchini slices. Put them on the grill for 10 to 15 minutes, you only want the veggies to go a bit soft (not too much) and the shrimp slightly crispy. If you like, serve with garlic mayo. Yumm.

How hard is it?

Betty works on having "fast elbows"

WOD

10 Kettlebell Swings (men 53lbs, women 35lbs)

10 Knees to Elbows

10 Push ups

AMRAP

in

20 Minutes

Really, how hard is it to have eggs and fruit for breakfast instead of

oatmeal or cereal. It is not that hard. Check it out Freddy C's

take on obesity from CrossFit one world

Paleo Recipe

Pizza bread

4 tbs oil

1 tsp honey

3 eggs

1 cup almond meal

¾ cup arrowroot (can be found in the coffee/seasonings aisle at HEB)

Pizza topping

2 tbs Tomato paste

Italian herbs

Italian Sausage

1 tsp oil

4 tomatoes, sliced

* you can add your favorite veggies to this

Instructions

Pre-heat oven to 180 degrees Celsius (around 380 degrees).

To make the pizza bread combine all ingredients well. Shape

into 4 round circles, no thicker than 1cm and place on an oven

proof baking tray, lined with baking paper. Place in oven and

bake for 10-15 minutes, or until browned and cooked.

Spread tomato paste over pizza bases and sprinkle with some

Italian herbs, return to oven for a further 1-2 minutes to heat.

In a frying pan heat oil and cook sausage until cooked, remove from

pan. .

Place meat and veggies on the crust.

Caveman Nancy Challenge

The Caveman Nancy challenge is this Saturday. Are you ready to see a huge improvement in your bodyfat composition? How much can you improve your Nancy time?

Check out full details here

WOD:

"Karen"

150 wallballs

for time

Paleo Recipe
Fish and Vegetable Curry

14 oz white fish fillets, cut into thick slices
14 oz Coconut Milk
2 tbs red curry paste
2 carrots, cut into thin strips
2 cups red cabbage, thinly sliced
Fresh Coriander

Place coconut milk and red curry paste into a pan on medium heat for 2 minutes, stirring until combined.

Add fish, carrots and red cabbage. Cover and simmer for 4-5 minutes or until fish has cooked.

Serve with fresh coriander leaves.

Congratulations Wladi

Congratulations Wladi!

Wladi has been CrossFitting with us this summer. In 5 short weeks he's

dropped 5% body fat and 10.5 lbs. A competitive swimmer, Wladi hit

4 PR's in his meet this past weekend. He attributes his success to CrossFit,

the Paleo diet and working his butt off! Congratulations Wladi. Great work.

"CaveMan Nancy" sign up today.

WOD

Back Squat Ladder

Men use 135

Women use 95

With a continuously running clock, complete one squat in minute one, two squats in minute two, three in minute three... continue in this fashion until you are no longer able to complete the required number of squats within that minute.

Last time we did this one it was cold and we used 95 and 65. Let's bump it up a notch.

Caveman Nancy Challenge

Check out this instructional video on Overhead Squat [wmv] [mov]

We are getting ready for our "Caveman Nancy" so come on in and sign up.

It promises to be tons of fun. Let's see how much you can change your body

in 6 weeks.

A variation of one of the Norcal qualifier wods

WOD

run 400

30 burpees

10 push press (male 115, female 95)

for time

pull ups and ring dips

21-15-9

Pull ups

Ring dips

for time

The World's Fittest Woman, Tanya Wagner using all her might on her muscle-ups.

WOD:

"Diane"

21-15-9

Deadlift #225m/#155w

Handstand pushups

Thanks a Million!

A special thanks to all that sponsored me in the 2009 CrossFit Games.

WOD
3 Rounds

400m Run
40 Squats
30 Sit Ups
20 Push ups
10 Pull ups

Level 1 Certifications

In the past few weeks we have had several from our staff

attend their CrossFit Level 1 Certifications. Congratulations to

them. It remains a testament to how much CrossFit is growing.

We have more coming gang.

Congrats Melanie on your level 1 and for kicking

everyone's butt in bottom to bottom tabata squats.

Congrats Scott on your level 1

Congrats to Mike and Keisha on their level 1.

WOD

21 Push Press (95, 65)

21 Sumo Deadlift High Pull

run 400

4 rounds for time.

Robin has some photos on the .com

Robin submitted a set of photos to the main site and they loved 'em.

Check out the photos here. crossfit.com. Great photos Robin, They made

the main site. You Rock!

WOD

From CrossFitFootball.com

9 on 7

Complete 5 rounds for time of:

9 Rack Thrusters 135 lbs
20 yard Bear Crawl
7 Ball Slams

More Pics From The Games

Charity Vale posted the best time in the final wod

and 2nd fittest woman on the planet.

The "Blue Collar" wod

Charity Vale in Front, Tanya Wagner chasing her,

and 15 year old Kalista Pappas coming up behind.

CrossFit Hurts, but it helps.

WOD

10 Ring Dips

10 DB Thrusters (m 35, w 25)

20 Sit ups

AMRAP 15 min

The Fittest People On Earth

Nikki Hall picking up some heavy stuff!

Jason Kalipa, last years champ trying

to make a comeback.

Tanya Wagner, The fittest woman on the planet.

Wagner's overall performance:

WOD 1: 11th
WOD 2: 6th
WOD 3: 8th
WOD 4: 9th
WOD 5: 5th
WOD 6: 2nd
WOD 7: 6th
WOD 8: 7th

Mikko Salo, the fittest man on the planet.

Salo's overall performance:

WOD 1: 2nd
WOD 2: 17th
WOD 3: 9th
WOD 4: 32nd
WOD 5: 4th
WOD 6: 11th
WOD 7: 2nd
WOD 8: 1st

No doubt, CrossFit creates the fittest people on the planet.

wod

50-40-30-20-10

box jumps

10-9-8-6-7

Handstand Push ups

for time

Games Report one

We took over 400 pictures this weekend. What a great event.

The 75 fittest men and women on the planet going head to head

workout after workout. Amazing. These 75 beat out thousands.

12 qualifiers worldwide. The top 3 to 5 from each qualifier just to

get the chance to compete in 8 grueling workouts over 2 days.

With over 1300 affiliates world wide it is amazing that little old

Cedar Park could send Nikki Hall. She represented well

and gave it all she had. She is Cedar Parks Champion and

one of the fittest women on the planet.

Day 1 started with "The Run from hell." It was truly that.

Followed by the deadlift ladder, then the sandbag sprint,

the "blue collar" workout and finally the couplet of wall ball

and snatch. That is just day 1. More pics and some video to come.

WOD

5 deadlifts m 225, w 135

10 pull ups

15 squats

5 rounds for time

Games pictures coming soon!

WOD:
400m run
30 OH Squats

3 rounds

interview time

Nikki gets pulled in for an interview as soon as she arrives.

Tic Toc.

Wladi hits a handstand.


Well, Robin and I finally made to Santa Cruz last night.
We had a great drive up the PCH. We have hit some CrossFit
boxes along the way. We ate great food, saw beautiful things and are now in
the house with Nikki, Scott, Michael, Keisha, Bella, and my Mom.
The Affiliate cup starts today so I will keep you posted on how
the team workouts go.

WOD

10 sit ups
10 overhead lunge (m 35lb dumbells, f 20lb dumbells)
10 burpees

AMRAP

Getting ready for the games
Pictures to come. First event will be a 7.1k hill run. Ouch!

Today's wod

2 rounds for time

Run 800m
25 thrusters (m95, w65)
15 pull ups

When Words Aren't Enough...

...POST A BLOG!

I want to say Thank You to every single person that is part of CrossFit Tillman Training. I wish I could sit down with each one of you individually and tell you how much your support and contributions mean to me. Every single dollar donated, every TShirt purchased, every pat on the back, every "you rock", pulls so heavily on my heart strings. Making it this far in CrossFit is a dream come true to me, but to have my entire community backing me 100% of the way is what truly amazes me. Words just are not enough to show my gratitude for the generosity of our growing community at CrossFit Tillman Training.

Now, you guys work hard while we are in Cali. We'll be back to kick your rear end next week!

Thanks,
Nikki Hall


WOD
7 Rounds
5 Push Jerks W:95 M:135
10 Ring Dips

(Dave posted links at http://www.crossfitcp.com/ that will be updated with tid bits on the CrossFit Games.)

5 days away.

Had a great wod on July 4th. Team workouts rock! It is great to be an American.
Thanks to everyone who came out.

Mike and Keisha attended their CrossFit Level 1 certifications this weekend, so congratulations
to them. Hope they can walk today. Pictures to come.

This is the week before the CrossFit Games so we are all getting ready. Especially Nikki. Follow us on Twitter and Facebook for updates.

All Classes are covered this week so you can definitely get your wod in.

From Central

WOD

8 rounds of 30sec work 30 sec rest
Deadlift
Cleans

Men 135, Women 95

With a continuously running clock deadlift for 30sec, then rest 30sec, followed by cleans for 30 sec then rest for 30 sec. That is one round. Repeat 8 times. record reps.

4th of July Workout

Jordan is flipping some tires!
















WOD:
Red Stripe Farmers Walk #40 each hand
21 DB Squats
Red Stripe Farmers Walk
9 Negative Pullups

3 rounds for time

4TH OF JULY WORKOUT

9:30am

Our Place

Double Unders

Yay burpees!

WOD

"Annie"

50-40-30-20-10

Double Unders

Sit ups

For time

Double Unders from Patrick Cummings on Vimeo.

Drills

Sam does death by 10 meters.










WOD:

400m Run
10 OH Squats - #65w/#95m
5 pullups

4 rounds for time