CrossFit Friday Fran Day!

Today is the last day to order hoodies!

WOD

"Fran"

21-15-9

Thrusters (95,65)

Pull ups

For time

Caveman Nancy Challenge

Check out the video from the first workout in our

"Caveman Nancy Challenge"

You guys did awesome. Get ready for the finals video

coming soon.

Speaking of Challenges, Our holiday challenge is coming up. Get your teams ready!

WOD

5 Overhead Squats (75, 115)

run 400m

4 Overhead Squats

run 400m

3 Overhead Squats

run 400m

2 Overhead Squats

run 400m

1 Overhead Squat

Run 400m

For Time

Black Belts in Da House

Congratulations Victoria on earning your Black Belt!

Ok Gang, Only 2 days left to get that hoodie order in.

Check out Jeff Martone doing some hand 2 hand kettlebell drills

WOD

10 kb clean & jerks right side

10 kb clean & jerks left side

25 kb swings

25 goblet squats

2 rounds followed immediately by

Run 1 mile

for time

Heavy Lifting

WOD

5 rounds

11 Deadlifts (185, 225)

Red Stripe Sprint

The Rainy Monday Chipper

Carson

Spontaneous acts of handstand push ups.

Hoodies, hoodies, hoodies. Order now.

WOD

100 double unders

90 back extensions

80 squats

70 sit ups

60 lunges (steps)

50 push ups

40 box jumps

30 kb swings (16kg, 24kg)

20 burpees

10 pull ups

For time

Mas Tabata

Jim hits the c2 with some intensity!

Don't forget about those hoodies!

It's cool today. A great day for that hoodie. Order yours today.

Open Gym Tomorrow!!!! Come in and bring a friend!

WOD

"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.

Where's Mike F?

Congrats Mike on your CrossFit Football Certification

WOD

5 Rounds

5 Any Way Overhead (Go Heavy! #110w/#160m)
10 Strict Pull Ups (modify with negative pull ups)
15 GHD Sit Ups

Quick Question: On a scale of 1-10 where do you feel your intensity level falls during your wods? Tell a CFCP coach next time you are in class.

Updates:

-We are on for Open Gym Saturday at 9:30am.

-Order your CFCP Hoodie by FRIDAY!

Be Cool, Stay Warm

This is the last week to order your CrossFit hoodie. Let us know by Friday if you want one.

WOD
Push Press
5-5-5-5-5

THE ARMS BEND--THE POWER ENDS!!!

The Burgener warm-up consists of six different sequences that are important for learning to perform the Olympic lifts. The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk.

The essence of the Olympic lifts is creating momentum and elevation on the barbell through a range of motion that begins at the floor and finishes with the bar overhead (in the snatch and the jerk) or racked at the shoulders (in the clean). I recommend incorporating the Burgener warm-up into your daily routine regardless of the workout. It is remarkably effective at teaching and reinforcing the basic concepts of performing the Olympic lifts. Free CrossFit Journal download.

WOD

Baseline x 3

500m Row

40 Squats

30 Sit ups

20 Push ups

10 Pull ups

Full recovery between each round. Record 3 different times for comparison.

Oly Cert

Scott, Nikki and Coach Burgener at the Oly lift Cert in

San Antonio this weekend.

Congrats Scott and Nikki. I am sure you guys had fun and

enjoyed all those burpees you did with Coach Burgener. Everyone here is ready for you guys

to start teaching all the techniques you learned.

WOD

21-15-9

box jumps

hang squat cleans (135, 85)

pull ups

for time

Happy Birthday!

Happy 13th Birthday to our beautiful and talented daughter!


































WOD

1000m row
50 back extensions
50 situps

For Time

Welcome to CrossFit. The revolution has begun.

This is how we change things. A group of people in a parking lot on a [Saturday] morning.

They could be home in their warm beds, sleeping, or (worse) eating sugary cereal and watching television. Instead, they’re in a wet parking lot on an autumn morning at a CrossFit Level 1 Certification, learning to teach the CrossFit Method. (Or CFCP Open Gym practicing FGB).

They could be at a regular gym, inside, on the treadmill, walking to nowhere, hating what they are doing, mind-numbing themselves to their very existence in this life. Sleep-walking every day. Listening to the droning voices that say, “That’s dangerous” or “Squatting below parallel is bad for you” or “Deadlifts will hurt your back” or “Don’t drop the weights.”

Be quiet. Be a good girl. Stay in line. Don’t rock the boat.

Well, f*** that.

Welcome to CrossFit. The revolution has begun.

We won’t believe the hype. We won’t listen to the money-making lies in the diet and exercise industry that have resulted in Americans being fatter and more out of shape than ever before. We won’t fool ourselves into thinking that fitness can come without effort, without sweat, without some kind of pain. We refuse to believe that you should eat 6-11 servings of grains every day. We don’t want to end up in nursing homes, weak and tired. We want to be strong to the end — and now’s the time to build that body and that mindset. Whatever your age, it’s not too late.

Toss the Food Pyramid into the garbage, along with your processed foods and your Big Mac crap and the rest of the junk that is killing you. Read The Omnivore’s Dilemma, shop at your local farm stand, eat something that was grown, not made. And then get your a** moving. Lift heavy things. Chase each other. Chase excellence. And see what happens to your body, your mind, your spirit.

If the changes aren’t good, then don’t keep CrossFitting. Go back to your old ways. But, if CrossFit makes your life better in any single way, then abandon bull**** and embrace CrossFit. There are thousands of people around the globe making the same choice today. They’ve left a non-existence behind and decided to really be in the game of life. You could do the same.

(Text by Lisbeth Darsh/www.crossfitwatertown.com.)

WOD

2 Person Teams:

Person 1-400m run. Person 2-row until person 1 returns.

Team completes 25 burpees each.

Person 2-400m run. Person 1-row until person 2 returns.

3 Rounds

Fight Gone Bad

Dear Nikki,

Congratulations! CrossFit Cedar Park was the highest fundraising team in the FGB IV Hell's 1/2 Acre region in the 25< division! Your team has won the honor of hosting the Hell's 1/2 Acre REGIONAL CHAMPION Traveling Trophy until Fight Gone Bad in 2010. Your team name and year you won will be engraved for posterity on the award! SWEET!

Once you receive the Traveling Trophy, be prepared to take good care of it! It will go to FGB's Hell's 1/2 Acre Regional Champion year after year, so we're trusting you to keep it clean and displayed in a safe place.

On behalf of Athletes for a Cure, the Wounded Warrior Project, the men and their families fighting prostate cancer and our country's injured servicemen and women, we thank you for your dedication and support of Fight Gone Bad IV. We are truly honored to be among your company.

Sincerely,

Scott Zagarino, Greta Rose Zagarino, Bobbi Settje, Julie Wilson
Sportsgrants Foundation

"Fran-ish"

David recovers from FGB

"Fran-ish"

7-5-3

Thrusters(65,95)

Pull ups

3 rounds for time

rest 90 seconds between each round

Remember there is no open gym this Saturday. We will return

on Saturday October 24th at 9:30am.

Pain Truly is Weakness Leaving the Body

We don't wish it was easier...

We wish we were BETTER!

Remember, no Open Gym this Saturday. Feel free to get a group together and arrange your own WOD at Milburn or even our parking lot.

WOD

3-3-3-3-3

Hang Cleans

Obliterated

Thanks to all those who came out to Oktoberfest Obliteration!

Congratulations to the competitors and thanks to those who came to cheer and support the

athletes. The Cedar Park community represented well. We had a big group and our athletes laid it all on the line! Melanie, Chad, Nikki, Kindel, Wladi, Mike F, and Rachel came out to show what they had and performed awesomely! Be sure to congratulate them.

Thanks to CrossFit Champions for hosting this event. You can read more about the workouts HERE.

More pics and video to come. Congratulations to Rachel for winning the Scaled Women division!

Congratulations to Nikki for taking 2nd in the Standard Women's division.

Great job to all. Everyone really gave it everything they had!

wod

15 man makers

50 squats

3 rounds for time

Oktober Obliteration Here We Come!!!

Oktober Obliteration 2009 takes place this weekend in Houston, Texas. It is hosted by Champions CrossFit.

CrossFit Cedar Park has seven people entered into the competition!

Michael Fiorillo
Chad Walding
Nikki Isbell
Melanie Bruce
Rachel Carr
Wladi Montoya
Kindel Newton

Wish your competitors good luck and kick some CrossFit Butt!!

THERE IS NO OPEN GYM ON SATURDAY!!

WOD:

100 Squat Cleans (#115m/#75w)

For Time

Running as a skill

Jodie uses her pose running to improve that "Nancy" score.

CrossFit Endurance teaches the SKILL of running. Check 'em out.

Today

Skill

Overhead Squats

WOD

from CrossFit Football

21 Kettlebell Swings 2 pood
21 Knees to Elbows
21 Double Unders
18 Kettlebell Swings 2 pood
18 Knees to Elbows
18 Double Unders
15 Kettlebell Swings 2 pood
15 Knees to Elbows
15 Double Unders

for time

Welcome to the Cult

How can you tell if a group is a cult? Many experts study cults and have found cult members usually don't even realize they're in a cult. Are you in a cult?. I asked Google the same question and the results were hilarious. Use the following lists to help you decide whether our CrossFit Community is a cult or not.

-The group is focused on a living leader to whom members seem to display excessively zealous, unquestioning commitment.

-The group is preoccupied with bringing in new members.

-Questioning, doubt, and dissent are discouraged or even punished.

-Mind-numbing techniques

-The group is elitist, claiming a special, exalted status for itself, its leader(s), and members

-The group has a polarized us-versus-them mentality, which causes conflict with the wider society.

-The group's leader is not accountable to any authorities.

-The leadership induces guilt feelings in members in order to control them

-Members' subservience to the group causes them to cut ties with family and friends, and to give up personal goals and activities that were of interest before joining the group.

-Members are expected to devote inordinate amounts of time to the group.

-Members are encouraged or required to live and/or socialize only with other group members.

So are we as CrossFitters part of a Cult?

*********************

NO OPEN GYM FOR THE FOLLOWING 2 SATURDAYS (10/10 & 10/17)

NO OPEN GYM FOR THE FOLLOWING 2 SATURDAYS (10/10 & 10/17)

NO OPEN GYM FOR THE FOLLOWING 2 SATURDAYS (10/10 & 10/17)

**********************

WOD (Or is it? Neil I know you're watching.)

Death by 10 meters

Then:

5-5-5-5-5 Deadlift

Flat On Your Back

Greg loves Burpees!

WOD

Red stripe sprint

3o buprees

30 squats

3 rounds for time

Fitness for any age

Think you are too young for CrossFit? Think you are too old? CrossFit is modifiable for any age and any fitness level. While Montana and Colton are too young for our classes, these kids see exercise as part of their lives. Colton likes to "coach" putting Montana and his older sister, Cheyenne (and sometimes his parents) through workouts that he makes up. The kids like to come up here and get their "workout."

Paul is part of a new program that we just started. Basecamp. Basecamp is a CrossFit class that is for people not quite ready for our regular CrossFit classes due to any physical limitations they might have. If you don't think you are ready for our CrossFit classes, come try out Basecamp - Monday, Wednesday and Fridays at 10am.

WOD:

21-15-9

Deadlifts (bodyweight)
Bar Pushups
Pullups
Box Jump Burpees

for time

The Body Shop

Johnny "U" post "Diane"

Check out The Body Shop in Schertz, Texas. Located next to Randolph Air Force Base. My Sister and Brother in Law are running this new CrossFit box. It comes fully equipped and ready for any WOD you can think of. Be sure and check it out if you are down near San Antonio.

WOD

"Diane"

21-15-9

Deadlifts (225, 155)

Handstand push ups

for time