What is the Chink in Your Armor?

Can you think of a day you walked up to the board anticipating the fate of your body in the WOD then see the list of movements and  say, "Well, no RX for me today...What's the modification?"

In an article from the CrossFit Journal Greg Amundson learns a tough lesson when his poor command of double-unders costs him a trip to the 2009 CrossFit Games. What happened after that is the real story.

I did the first two Last Chance WODs, and when I got to the deadlift/double-under workout, I ripped through the deadlifts without any problems. I stumbled through the first 10 double-unders in a row before getting tripped up and missing a revolution. Then something amazing happened: I performed 33 double-unders in a row. That was 23 more than I had ever done before.

Then all hell broke loose. As I started my attempt for repetition 44, I failed. I tried again and failed. This continued for a painstaking full minute. It got to the point that I was unable to perform even a single accurate jump. It was horrible. (Read More)


If you don't already subscribe to CrossFit Journal, I highly recommend it. $25 per year is worth the amount of information they publish daily.

WOD
AMRAP in 20
30 Double Unders
30 Thrusters  M=#65  W=#45
*Advanced Level do Dbl U's and Thrusters unbroken. If you break you must start the round over.
*Modification for 1 dbl u is 3 singles. (30 dbl u's or 90 single? What's the chink in your armor?)

Met Con

CrossFit Cedar Park WOD

Row 1000m

Run 800m

3 rounds for time

Fight Gone Bad - Accomplished!

Jason Smith - Top fundraiser - $1100













Melanie Bruce
Score: 312



















Rachel Carr
Score: 315



















Wladi Montoya
Score: 318



















Nikki Isbell
Score: 333 (PR)



















Cheyenne Tillman (age 12)
Score: 413













Thanks for everyone coming out to support our first Fight Gone Bad Fundraiser. We had 20 people raising money for Wounded Warrior Project and Athletes for a Cure. We want to thank our 17 athletes who gave everything they had for 17 minutes, all our volunteers and everyone who donated. Our numbers look like they will be over $7000 raised for these two worthy charities. CrossFit Cedar Park ROCKS!

WOD:

Pullup Ladder

Back Squat
3-3-3-3-3

Fight Gone Bad

The Fight Gone Bad IV Fundraiser will take place tomorrow - Saturday, September 26th. CrossFit Communities around the globe will be participating in this tough workout. Each participant has raised enough money for the entry fee to be given the opportunity to compete. If you have not donated to one of our athletes, PLEASE take the time to donate online today.

We need volunteers. We need cheerleaders. We need you to support not only your CrossFit community, your Cedar Park community, but to think about our soldiers who put their lives on the line every day so you don't have to. Think about the thousands of men who are diagnosed each year with prostate cancer. Please donate to an athlete today.

www.fgb4.org - team CrossFit Cedar Park

Please pick someone who needs to meet their $150 goal to donate to.

thanks!

WOD

21-15-9

Box Jumps
Push Press #135m/#95w
Pullups

For time

Gettin' Dirty

Its amazing how some people just find the muddiest part of the grass to do their situps in. Didn't slow Jason down at all!

WOD
21 Wallball
21 Farmers Walk
21 DB Cleans

4 rounds for time.

The Nichols Family

Part of the Nichols family getting ready for Tabata. The family that CrossFits together...

Check out Bryan's take on his Tabata workout

HERE

FGB, FGB, FGB, FGB, FGB This Saturday!

From CrossFit.com

WOD

Deadlift

1-1-1-1-1-1-1

Start With Your Body

Any fitness program should begin with moving your body.

Every movement, exercise or function begins with controlling

your body. Gymnastics is one of the fundamental skills in CrossFit.

Learn to master your body and everything else will improve.

Only one week till the Fight Gone Bad Fundraiser! We still need volunteers and

donations. Contact David, Robin or Nikki (512-331-0992) to find out how you can help.

WOD

Tabata

Complete 32 intervals of 20 seconds work followed by 10 seconds rest. Each of the 8 intervals are as follows. There is no rest between exercises. Post total reps to score.

Row

Sit Ups

Push Ups

Squats

SUMOS AND WALL BALL

Kelley signed up for Fight Gone Bad on Sept 26th.

She is getting ready for this really tough workout.

Help her raise her money. Click HERE for her page.

WOD

25 Wall Ball

10 Sumo Deadlift High Pull

5 Rounds for time

Donate To Wounded Warriors & Prostate Cancer

Help CrossFit Cedar Park athlete, Rachel, in her goal to raise $150 towards the Wounded Warriors and Athletes for a Cure. A few small donations will go a long way!

DONATE HERE!

Be sure to come see what Fight Gone Bad IV is all about on Saturday September 26, 2009 on the SW corner of 183 and Buttercup Creek in Cedar Park.

WOD
Running Grace
10 Squat Cleans  Adv Men#155/Women#105
400m Run
3 Rounds

Flat on your back in 20 minutes or less

Nancy Overall Fastest Time - 13'03"

Michael put everything into improving his time by 32 seconds.

WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Fight Gone Bad

Paula showing off great form on her overhead squats.
She came in 1st Place in the Intermediate Category.
Paula maintained her weight during the Paleo portion of the
challenge, but lost 2.4% bodyfat!

FIGHT GONE BAD Fundraiser is 12 days away
* Participants - have you met your goal?
* If you are not participating, have you donated to a member of your CrossFit Community?
* Have you volunteered to help out that day?

I was listening to the radio on 9/11 and the DJ's were talking about "where were you when you heard the news?" Does it matter where you were that day? Or should we question ourselves with "what have we done or accomplished because of 9/11"? How many people do you know enlisted, became a firefighter, a police officer or have gone out of their way to support the charities that came from 9/11? Think about it and support our Troops because they put their lives on the line every single day. They are someone's child, husband or wife, brother or sister, and friend. They are our nation's heroes.

What can YOU do to support the Wounded Warrior Project or Athletes for a Cure?

SKILL
Breathing Ladder with thrusters

WOD
10 Renegade Rows
50 situps

5 rounds for time

Caveman Nancy Challenge

Caveman Nancy Challenge Finals prove "Epic"

Several months back at the "Epic Challenge Finals" the heavens opened up and

poured down on our event. Check it out here. http://www.vimeo.com/5033488

Saturday proved to be another historic event finals.

What a great event. It seems every final event we have at CrossFit Cedar Park

brings on the rain. What a great group of competitors and a great group of people.

Thanks to everyone who came out to cheer, and help out. It was wet and fun.

Everyone who went paleo dropped body fat and improved their performance. Like we didn't know that would happen. Pics and video to come.

Overall Fastest Time (Advanced)
Michael Fiorillo - 13'03"

Advanced Category
1st Place - Melanie Bruce - 9'45" improvement
2nd Place - Trevor Hance - 7'29" improvement
3rd Place - John Cornejo - 5'52" improvement

Intermediate Category
1st Place - Paula Speich - 6'46" improvement

2nd Place - Jodie Goldberg - 3'01" improvement
3rd Place - Jody Cummings - 1'54" improvement

Beginner Category
1st Place - Diane Hance - 6'14" improvement
2nd Place - Mike Brown - 5'32" improvement
3rd Place - Kelly Flores - 3'46" improvement

Bodyfat and weight loss info to be posted later.

Congratulations! Everyone rocked it out!

WOD

30 Squats

10 Pull ups

5 Clean & Jerks (155, 105)

6 rounds for time

Pulling

Thanks to all those who came out for our

Labor Day WOD. Thanks to Leslie, Valerie and

Nathan for making the drive down from Fort Hood.

Hope you got enough lunges in for the day.

WOD

guys 225

gals 135

5 Deadlifts

5 Pull ups

10 Deadlifts

10 Pull ups

5 Deadlifts

5 Pull ups

2 rounds for time

Nancy Finals this Saturday!

Our Finals of the Caveman Nancy Challenge are this Saturday at 8:30am

No open gym, but come cheer on our competitors as they compete for prizes of most improved and overall fastest.





15 Dumbbell Thrusters
20 Pushups
25 Situps

4 Rounds for Time

Take My Breath Away

The guys are gasping for air as their partners take their turn in knocking out reps on this team WOD.

WOD

963m Run

21 Thrusters

21 Pull Ups

624m Run

15 Thrusters

15 Pull Ups

321m Run

9 Thrusters

9 Pull ups

Men= 95 lbs

Women= 65 lbs

Fight Gone Friday

Mel cranks out the SDLHP in prep for Fight Gone Bad on September 26, 2009.











There is a lot going on at CrossFit Cedar Park this month. Be sure to check some of these events:

Saturday Sept 5 @ 9:30am - Open Gym
Monday Sept 7 @ 8:30am - Community Workout (This will be the only class of the day!)
Saturday Sept 12 @ TBA - Caveman Nancy Finals (This is going to be awesome, come support!)
Saturday Sept 19 @ 9:30am - Open Gym
Saturday Sept 26 @ 8:ooam - Fight Gone Bad on the SW corner for Buttercup and 183.


Grilled Chipotle Orange Chicken
1 lb chicken breast, boneless, skinless
3 cloves garlic, pressed
1 tablespoon herbes de provence
2 tablespoons agave nectar
1 teaspoon celtic sea salt
1 tablespoon chipotle chile powder
1 cup orange juice, freshly squeezed

1.Rinse chicken breasts and pat dry with a paper towel
2.Place chicken in a 9x13 inch pyrex baking dish
3.Pour orange juice over chicken breasts
4.In a small bowl, combine garlic, herbes de provence, agave, salt and chipotle, then rub mixture onto chicken breasts
5.Marinate chicken in refrigerator, time permitting for up to 5 hours
6.Place chicken breasts on a plate, and reserve marinade
7.Grill each side of chicken on barbecue until chicken is cooked through
8.Cook marinade, bringing to a boil, then reduce heat and cook for 10-15 minutes
9.Serve chicken with marinade
 
************
 
Fight Gone Friday
WOD
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

OH Squat
Push Ups
Push Press
Front Squat
Back Extension
Rest

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Grace Baby

Jason and John (Mr. Unlimited) bust out some

pull ups.

Check out how Brian blogs about his workouts here at CrossFit Cedar Park

2SEP/090

Death with a side of Tabatas

Firstly, I want to say that I am really proud of myself for not wussing out over the last week and a half and going to every workout I had scheduled for myself. There have certainly been times where I really didn’t want to. Especially, being sick, I really haven’t felt like doing anything but laying around.

Anyway, today, I made the mistake of looking at the WOD before class (thank you, Google Reader). I finally felt that feeling of dread that my friends Ryon and Cindy had told me about. Still though, I was intrigued. We have great coaches at Tillman, so I knew they’d help me through it.

The workout was: Read More

Join us at Milburn Park tomorrow morning at 9:00 am for CrossFit Bootcamp. It will be a beautiful day and one hell of a workout!

WOD

"Grace"

30 Clean and Jerks (135lbs, 95lbs)

For Time

Paleo Recipe

Chuletas de Puerco Criollas (Cuban Pork Chops)
----------------------------------------------
8 thin center-cut pork chops, about 4 oz. each
fresh-ground black pepper
4 cloves garlic
1/4 teaspoon ea. oregano & cumin
1/2 cup sour (Seville) orange juice OR
1/4 cup sweet orange juice mixed with 1/8 cup ea. lime and lemon juice
2 large onions, thinly sliced
1/4 pure olive oil

1) Season the chops with pepper. In a mortar, crush the garlic, oregano,
and cumin together into a paste. Rub the chops with the garlic paste, place
in a non-reactive bowl, pour the orange juice over, and cover with the
sliced onions. Cover and refrigerate for 2 to 3 hours.
2) Remove the chops from the marinade, pat dry with paper towels, and
reserve the marinade. In a large skillet, heat the oil over medium heat
until fragrant, then brown the chops on both sides. Add reserved marinade,
including the onions,cover, and cook until the chops are tender, about 20
minutes--taken from _Memories of a Cuban Kitchen_ by Mary Urrutia Randelman
and Joan Schwartz.

A few things about this recipe:
-Cooking with the marinade that the raw meat was in is okay since you'll be
cooking it for 20 minutes.
- We browned the chops in the skillet and baked them with the marinade in a
baking dish in the oven at 350 d.F. instead.
-Cooking the chops for 20 minutes seemed like a long time to us (we usually
pan-fry them for 4 minutes on a side). They actually came out very tender,
however.
From: dwprosser

"Death by 10 Meters"

Get your sweat on! CrossFit wods push you to the limit daily.

Sweat Angels or Sweat Demons are a badge of honor. Just like

ripped hands, and scraped up shins. They are a testament to your

hard work, your "won't quit" attitude.

Bootcamp Started today in Milburn Park!

Contact us to sign up.

512-331-0992

or Email us

WOD

"Death by 10 Meters"

rest

Tabata Mash up

Kettlebell Swings

Squats

Complete 16 rounds of 20 seconds work followed by 10 seconds rest where the

first 8 rounds is Kettlebell swings and the next 8 rounds is squats. There is no rest between exercises.

Beast

CrossFit: Release your inner beast!

Carlos hits the wod with an unmatched intensity.

How intense is your workout?

"The Chief"
Max rounds in 3 minutes of:
3 power cleans (135/95)
6 push ups
9 squats

Rest 1 minute. Repeat for a total of 5 cycles.