New Year's Resolutions Anyone?

Who still makes New Year's Resolutions? Is a resolution really the same thing as a commitment?

CrossFit Cedar Park has 30 people making a COMMITMENT to their health starting January 8th. The first annual I DO THE IMPOSSIBLE Challenge kicks off with a goal setting seminar and benchmark workout. Our coaches will be guiding these people to achieve success. In 8 weeks we will see people transform their lives, meet their goals and hopefully be able to put checkmarks next to their New Year's Resolutions.

Look for your end of year CrossFit Cedar Park Newsletter in your inbox today. If you are not on our mailing list - look to the right - you can sign up. We are highlighting 4 Inspirational Success Stories.

TODAY - 12pm workout at the 609 box

NEW YEAR'S DAY - 11AM at the 609 Box

Family and Friends are welcome.

Next week all Classes are back on schedule - its time to start showing back up!

Saturday, January 8th - NO OPEN GYM!!!

WOD

Baseline x 3 rounds

500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

Rest 5 minutes in between each set and beat your previous time!

John 3:57

**THIS IS NOT THE WORKOUT FOR THE NOON CLASS TODAY**

Making Some Tough Girls!

Our GirlFit Program is making some tough girls.

Can't wait till summer!

Olympic lifting shoes seem to be the gift for Christmas this year. Did you get some?

They sure would help on that split jerk pr!

15 minutes to get a

1 RM Split Jerk

Rochelle 175lbs

Dave N 245lbs

"Helen"

run 400

21 kb swings

12 pull ups

3 rounds for time

Carson 7:30

Air Force

REMINDERS!

No 5pm Classes this week at the Clinic

New Year's Eve Workouts - 12pm at the 609 W. Whitestone location

New Year's Day - 11am at the 609 W. Whitestone location

I DO THE IMPOSSIBLE CHALLENGE! - 1 slot available!

WOD

"Air Force"

20 Thrusters

20 Sumo deadlift high pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

Every Minute on The Minute Perform 4 burpees.

(95, 65)

Dave N 5:57

Nikki 8:30

Deadlifts Anyone?

First Santa visted us to get you signed up for Holly Jolly II. If you didn't see it check it here.

Now is has been sighted training for next year.

Success stories will be out in a couple of days. They are amazing!! Check your email for the newsletter. If you aren't signed up do it now!

Tuesday wod

100 ring dips in as few sets as possible.

score number of sets.

wod

10 to 1 Deadlifts (275, 185)

row 250 between each set of deads.

25 min cap

Eric 13:58

Wladi 13:59

Deric 15:20

Trevor 17:41

Hand Stands

Hoping you all had a very Merry Christmas!

The schedule the for the week is as follows:

All Classes are on regular schedule through Thursday EXCEPT

5pm at the Clinic Location. That class is CANCELLED for the week.

New Year's Eve - 12pm class ONLY at 609 W. Whitestone

New Year's Day - 11am -

The New Year's Classes are open to family and friends.

skill work

Handstand Push Ups

WOD

10 HSPU

15 Pullups

50 Double Unders

4 Rounds for Time

Deric 5:50

Eric 10:22

Happy Birthday BIGGDAVE!

In Celebration of Coach BIGGDAVE's 40th! Today's wod is

The Special 40's

40 Squats

40 Pushups

40 Burpees

40 Situps

2 rounds for time

Jon 11:25

Paula 12:53

Wladi 11:33

REMINDERS!

Today - regular schedule

Christmas Eve - 6:30am at the Clinic and 12pm at 609

Holiday Schedule

Coach Mike instructs overhead squats.

Holiday Schedule

Friday Christmas Eve

6:30 am with Trevor. Come ready for some fun. (Clinic)

Noon- Open to all (609)

Next week at the clinic there will be NO 5 pm class. 6 pm only

New Years Eve- Noon only (609)

New Years Day- 11:00am Annual Free Community Workout. Bring your friends and family! (609)

Best Rounds for yesterday

Rochelle 10 + 14 reps

John 11 + 15 reps

Check out this Old School CrossFit Video showing a

Heaving Snatch Balance

WOD

Snatch Balance

5-5-5-5

then,

3 rounds for time

800m run

10 Hang Squat Cleans (105, 155)

Hollow Rock

Kirk and Jason row their butts off at the Holly Jolly II finals. Great Fun.

Only 7 spots left on the "I Do The Impossible Challenge."

Email robin@crossfitcp.com and let her know ASAP!

SCHEDULE - Christmas Eve is a 12pm ONLY at the 609 W. Whitestone location

NO OPEN GYM on Saturday... just saying

WOD

Hollow Rock Holds

3x 30 sec.

a quick video on Hollow Rocks

click here

AMRAP

12 Min

12 box jumps

6 toe 2 bar

3 strict pull ups

rest

Tabata push ups

Holly Jolly II Finals

The final challenge for our Holly Jolly competitors was this past weekend. Everyone did fantastic! Thank you to everyone as you gave it your all these past 4 weeks! We saw some really great PALEO food journals and really great team effort. We hope everyone had a good time!

HOLIDAY SCHEDULE

**Regular Schedule Monday - Thursday**

Friday there is ONE workout at 12pm at the 609 Box

No open gym Saturday - Merry Christmas!

UPCOMING EVENTS

I DO THE IMPOSSIBLE CHALLENGE - this challenge (January 8 - March 5) dedicates a coach to your success for 8 weeks. We will be guiding your workouts, nutrition, helping you meet your goals, lose bodyfat, increase strength and accompish the IMPOSSIBLE. We are halfway full and limited to 30 spots. Sign up with Robin@crossfitcp.com

WOD

20 db thrusters

red stripe run

15 db thrusters

red stripe run

10 db thrusters

red stripe run

5 db thrusters

red stripe run

for time

Get Some

Sonny loves wall ball.

No class at 6pm tonight. Holly Jolly finals tomorrow at 9:30 am. A great wod is planned.

CrossFit Potluck is going to be at noon tomorrow. ALL are welcome. At the 609 box.

The "I Do The Impossible Challenge" is nearly sold out. Register with Robin Now! Robin@crossfitcp.com

WOD

Snatch Pulls

5-5-5-5

record weights

5 rounds for time

20 KB Swings (16kg 24kg)

2o Wall ball (16,20)

Carson 8:42

Sam 13:02

Jason 12:55

Do YOU do the Impossible?

What are your goals for the new year? Have you thought about it yet? Lose weight, get stronger, faster, run a 10k? Half marathon? How about feel better? Play outside with your kids? Chase grandkids across the parking lot? Or look better naked? If you've thought about it, now is the time to start writing them down. How will you accomplish these goals?

In the next two weeks, we will be highlighting several people who had goals and have worked extremely hard to accomplish them. The common denominator in all of these people is that they were able to rely on other people to motivate, push, or cajole themselves out of their comfort zone and accomplish something they never might have thought possible. I would think that each one of these people would willingly say "I Do The Impossible." The question is - can you?

The I Do The Impossible Challenge is halfway full and filling fast. If you want in on this challenge. If you want someone motivating you, sticking by you, and helping you for 8 weeks, then you need to stop thinking about it and sign up.

For all the details I Do The Impossible Challenge

REMINDERS

**NO Open Gym on Saturday**

Friday Night there is only a 5pm class at the Clinic location. We will be closing early for our Employee Christmas Party.

12pm Saturday - Holly Jolly CrossFit Potluck. Everyone is invited and no limits on the type of food!

THURSDAY

Mobility WOD

Skill
Pistols

WOD

500m Row
20 Burpees

3 Rounds

Rochelle 11:16

Sam 8:48

John 8:42

A triplet wod

There are only 3 days left for the Holly Jolly II team competition. Some of you have become great friends, some, maybe not so much. Have you stuck to the Paleo? Skipped some sweets. Improved your workouts? The final wod is worth some points!! It will be a little crazy, fun challenging and definitely CrossFit. See ya there Saturday Morning at 9:30.

CrossFit Cedar Park Potluck is at noon. Open to all. Bring some food, bring a friend.

This Friday there will be no 6pm class at the Clinic due to the Employee Christmas Dinner. Feel free to come at 5pm.

WOD

4 Rounds for time

6 HSPU
12 Clean & Jerks #95-135
400m sprint

"All Good Things Come From The Deadlift"

Yesterday "Barbara" proved herself one tough foe. Many could not finish all 5 rounds. Everyone pushed ahead and expanded your comfort zones. Great work.

Top Times for all 5 rounds.

John 18:26 rx

Taylor 19:21 rx

Some of your coaches have started to blog. You can check them out here.

Jody C

Trevor

Nikki

At 609 Box

Holly Jolly finals are Saturday morning 9:30am so There is NO open gym this Saturday.

Followed by our CrossFit Potluck Party open to all who CrossFit with us. CrossFit Cedar Park Potluck is at noon. Come have fun with your fellow CrossFitters. Bring the whole family.

WOD

(115, 155)

40 Doubles Unders

40 Deadlifts

30 Double Unders

30 Deadlifts

20 Double Unders

20 Deadlifts

10 Double Unders

10 Deadlifts

For Time

Rochelle 9:42 #125

Trevor 8:04 #185

Carson 5:38 rx

Wladi 5:32 rx

How 'Bout Some "Barbara"

Carson, Liz and Mike killed it at the ACO

Last week of Holly Jolly II. Finish Strong.

WOD

"Barbara"

20 pull ups

30 push ups

40 sit ups

50 squats

rest 3 min

5 rounds

record times for each round and total time.

Oly Lifts, ACO, and Ladies Night

Holly Jolly finals are next week. We have seen lots of really amazing team photos out in public. That's lots of points. Rack those points up... The race tightens everyday.

This weekend some of our coaches are competing in The All Cities Open hosted by the guys from CrossFit Dallas Central. Mike Fio, Carson, and Liz will be competing.

Deric is competing in the American Open Olympic lifting meet. He lifts this afternoon. Check out the USA Weightlifting site.

Don't Forget Ladies Class at 6pm and fun afterward with Coach Kindel.

WOD

Back Squat

10-10-10

"Annie"

for time

50-40-30-20-10

Double unders

sit ups

Coach Trevor Does the Impossible

Reminders - Ladies Night Friday Night at 6pm



Open Gym - Saturday at 9:30am with Coach Jason



I Do The Impossible Challenge January 8th - March 5th



WOD

400m Run

25 Knees to Elbows



5 Rounds

I Do The Impossible - Challenge

LADIES - don't forget that 6pm Friday night at the Clinic location is a Ladies Class just for you! Coach Kindel will be leading it and afterwards heading out for a Ladies Only Happy Hour!

GUYS - Feel free to come to the 5pm class at the Clinic or Coach Trevor will be at the 609 Box location at 5:30pm

I Do The Impossible - Challenge - Look for the info in your inbox tonight!

WOD

3 Ring Dips

6 Push Press #65/#95

9 Box Jumps

AMRAP in 12 Minutes

Jason 14 rounds 3 reps

Paula 10 rounds

Smooth Snatch

Greg earned his PR yesterday. Great Job all.

Check out what sage says about taking video of your snatch

Don’t ever let someone tell you that you shouldn’t video your snatch

Today is the day that I reveal my deepest darkest secret to the world:

I think I was born with a super power that allows me to view things in slow motion. It is called Slow-Mo Vision. Kind of like x-ray vision, but not really like it at all.

This extremely rare, seriously cool super power gives me a huge advantage when watching the Olympic lifts. It gives me an advantage because I can watch someone do a lift for the first time and know exactly what he or she needs to do to correct it.

I wasn’t aware of this super power until just recently when I overheard someone asking for critique on his lifts. His partner’s response was that the movement was too fast and he couldn’t quite catch what he had done incorrectly. I too was watching the lift and could see that the man pulled with his arms too soon.

Why could I see the technical deficiencies and this man could not? Slow-mo vision was the only logical explanation.

Read the rest here.

WOD

21 pull ups

5 sets of

1 snatch 3 overhead squats (65, 95)

3 rounds for time

So far today the top scores are

Nikki 12:15 Rx+ 95lbs

John 11:55 Rx

Sonny 15:58 Rx

Trevor 9:49 Rx

Row Row Row a 1k

Coach Nik's Birthday was yesterday. Happy Birthday Nikki.

LADIES! - Friday night 6pm class is reserved for you! Coach Kindel will be teaching and afterwards heading out for a ladies happy hour! Please RSVP to robin@crossfitcp.com

WOD

Skill

Turkish Get Up

3 rounds

1k row time trial

some top times from our box

Hillary 4:11

Nikki 4:00

John 3:15

Carson 3:11

Wladi 3:08

Chad 3:07

Kettlebell Friday

Saturday Open gym at 9:30 am is gonna be amazing! The workout is very special with some new movements. Don't miss it.

WOD

Strength

Overhead Squat

3-3-3-3-3

then,

3 rounds for time

30 kb swings (1.5 pood, 1 pood)

15 box jumps

Ladies Night

Michelle is one of our hard to catch on film Clients. Michelle is a regular in the 5:30am class and came to kick some butt at our Open Gym last week.

Ladies Night - Thanks to all the ladies who braved the Austin traffic and drove downtown to Bettysport to check out their clothing lines, shoes, accessories, etc. Thanks to the owner Stephanie and the manager, Carson, from Bettysport for hosting our group. If you haven't had the opportunity to check out their workout clothes, they are super CUTE and FUNCTIONAL! I found some really great sports bras, some Paleo bars that make Larabars eat their heart out and some really cute sweat hairbands. They are locally owned and operated business and you should drive down there and shop. Their slogan "Fit Happens. Look good doing it." is right on!

UPCOMING EVENTS

Saturday 9:30am - Open Gym (and turn in food logs)

Come by and Pick up your graded food logs on FRIDAY.

If you are having trouble knowing what to eat - and there is a lot of repetition from you guys - ask your coach! Check out the CrossFit Cedar Park Facebook FANPAGE - under discussions, we added 3 recipes. An appetizer of garlic crackers, meatball recipe and a chocolate macaroon recipe. (no not Bryan and V's) Want more recipes or help? Just ASK!

WOD

5-4-3-2-1

(155, 115)

deadlifts

hang clean

front squats

push press

back squats

400m run

Good Grub

You should definitely check out Robb Wolf's site. Buy The Book!!

the Quick Start Guide.

1. Clean out the Pantry

2. Go shopping

3. Cook!

4. Go for a walk

5. Sleep!

read the rest here

If you are in the Holly Jolly II and not sure about what you are eating, don't hesitate to ask your coach.

WOD

for time

50 Ring Dips

40 Press

30 Sumo Deadlift High Pull (65, 95)

20 Burpees

rest,

follow with an

800m sprint Time Trial.

New Tillman Baby!!

Congratulations to Michael & Keisha Tillman and big sister Isabella! Hunter Michael Tillman was born 11/28/10 at 8:21pm. He's a big boy at 8lbs 12oz and 21 inches! Welcome to the family!

Future CrossFit Games Competitor.

Awesome!!!

LADIES NIGHT! - Wednesday 12/1 - 5:30pm at Bettysport located at 12th & Lamar. We will have a wod, paleo deserts, 15% discount on all ladies apparel, shoes, clothes. Shop for jewelry and just have fun!

Now, onto today's WOD

Check out the official take on CrossFit and Interval Training,

Anaerobic activity also benefits cardiovascular function and decreases body fat! In fact, anaerobic exercise is superior to aerobic exercise for fat loss! (http: //www.cbass.com/FATBURN.HTM) Anaerobic activity is, however, unique in its capacity to dramatically improve power, speed, strength, and muscle mass. Anaero- bic conditioning allows us to exert tremendous forces over brief time intervals. One aspect of anaerobic conditioning that bears great consideration is that anaerobic conditioning will not adversely affect aerobic capacity. In fact, properly structured, anaerobic activity can be used to develop a very high level of aerobic fitness without the muscle wasting consistent with high volumes of aerobic exercise!! The method by which we use anaerobic efforts to develop aerobic conditioning is “interval train- ing.”

For more click here for the Entire CrossFit Journal Issue

WOD

Mobility WOD

Intervals

30 seconds each station

back squats

ring pull ups

plank hold

double unders

rest

5 rounds

score reps at each station.

Challenge Yourself

Hope your Thanksgiving was awesome! Now it's time to step up to the challenge. There are many new and amazing things coming up at CrossFit Cedar Park.

Did you get some team wods in for the Holly Jolly Challenge? The data is coming in and some teams are seeing great results in just over week. Weight loss, PR's and feeling super are all things we have heard about this challenge so far.

Paleo recipes to come...

WOD

Strength

Thrusters

3-3-3-3

then,

"Fran-ish"

7-5-3

Thrusters

Pull ups

rest 1 minute

3 rounds for time.

Teamwork

Team MJ2 got together on Thanksgiving morning to complete the Turkey Trot!

Remember you are limited to 10 team workouts! Great work guys!

Happy Thanksgiving!

On this Thanksgiving Day, we would like to take the opportunity to say that we are extremely thankful for our CrossFit Cedar Park Community. You guys (and gals) are like family to us. We appreciate each and every one of you.

Those of you in the Holly Jolly Challenge - enjoy your 24 hours of Cheating! Make sure and drop off your food and workout journals at open gym on Saturday.

Schedule

Friday - 12pm open workout at 609 location

Saturday - 9:30am Open Gym

Fight Gone Bad "style"

REMINDERS

No Evening Classes at either location tonight!

Clinic - 3pm is the late class
609 Box - 12pm is the last class

Thanksgiving - Closed

Friday - 12pm Open Class at 609 location - bring your friends and family and burn off those pies!

Saturay - 9:30am - Open Gym

WOD

Skill - Muscle-up Transition

then

FGB Style - 3 rounds

1 minute Kettlebell Swings
1 minute Pushups - 2010 Games style
1 minute Squats
1 minute Sit ups
1 minute Row for calories

keep track of your reps for score keeping

C&J

ANNOUNCEMENTS

Schedule for this week

CLINIC

Wed - 5:30am, 6:30am, 10am, 12pm & 3pm - no night classes

Thur - Closed

Fri - 12pm Open Gym at 609

Sat - 9:30 Open Gym at 609

609 LOCATION

Wed - 8:30am, 12pm - No night classes

Thur - Closed

Fri - 12pm Open Gym

Sat -9:30 Open Gym

WOD

SKILL

Clean & Push Jerk

WOD

30 Clean & Jerks (#135/#95)

then

5 rounds

10 Pullups

Red Stripe Run (200m)

for time

The Road Perfection is Long

The fiddly thing about practice, whether at programming, exercising, playing the trumpet, drawing, or anything else, is that you rarely notice improvement between one session and the next. Don’t let it discourage you. Being consistent over the long haul is what is required. Eventually you’ll look back and realize you’ve climbed a mountain, one day at a time. -Jamis, 37 Signals Blog

THANKSGIVING WEEK
Monday - Tuesday - regular schedule
Wednesday - 5:30am, 6:30am, 10am, 12pm and 3pm
THERE ARE NO EVENING CLASSES ON WEDNESDAY NIGHT!!!
Thursday - Closed
Friday - Open Gym Style Class at NOON (609 Location)
Saturday - Open Gym as usual

WOD
Seven rounds for time of:

5 Handstand push-ups

10 Deadlift, (185-155)
10 Chest to bar pull-ups

20 Double-unders

Recipe 1 - Paleo Diet Speedy Pancake

Ingredients:

1. Coconut oil
2. 2 Large eggs
3. ½ Cup cashew nut butter
4. ¼ Teaspoon cinnamon
5. ½ Cup sugarless apple sauce
6. ½ Teaspoon Vanilla extract

Directions:

(1) Combine all ingredients in a bowl with the exception of coconut oil. Stir the mixture until they are well battered.

(2) Add a little coconut oil to a non-stick frying pan. Just enough to grease it. And then, add the batter into the frying pan and spread it properly to mould into a pancake shape.

(3) Use low or medium heat to cook it and after a minute or two, flip to fry the other side.

(4) Serve with a Paleo-friendly topping of your choice and enjoy!

Now here's one of my favorite Paleo breakfast beverages.

Recipe 2 - Paleo Vaninut Milk

Ingredients:

1. Small seeds from 1 vanilla bean
2. ¼ Cup of Agave nectar
3. 4 Cups of That coconut water
4. 1 Cup of raw almonds
5. A small pinch of sea salt

Directions:

(1) Add the coconut water and almonds into a blender. Take a nut-milk bag and use it to strain the concoction. Dispose the pulp.

(2) Pour the strained milk mixture into the blender and then toss in the sea salt, vanilla bean seeds, nectar and blend at high speed until smooth.

Now enjoy your heavenly Paleo breakfast drink!

Get Fit Like Santa

NO CLASSES FRIDAY NIGHT!!!!

At 609 Box or at the Clinic!!!

**HOLLY JOLLY CHALLENGE** - To Sign up shoot Robin an email robin@crossfitcp.com or call 512-336-0992 TODAY! If you cannot make it to pluckers or Open Gym you can still take part in the challenge. Stop by the Lakeline location on Friday to pick up a packet.

Friday night PLUCKERS - Family Friendly Happy Hour starting at 6pm on the Patio this Friday Night. Come enjoy food, drinks and company for the next day starts the challenge!

Saturday OPEN GYM - 9:30am at 609 Box

THANKSGIVING WEEK
Monday - Tuesday - regular schedule
Wednesday - 5:30am, 6:30am, 10am, 12pm and 3pm
THERE ARE NO EVENING CLASSES ON WEDNESDAY NIGHT!!!
Thursday - Closed
Friday - Open Gym Style Class at NOON (609 Location)
Saturday - Open Gym as usual

TODAY'S WOD
21-15-9 reps of:
Deadlift
Handstand push-ups
225 for men
185 for the ladies

Oh Nancy, you are such a ....

Great WOD!

















ANNOUNCEMENTS!

NO CLASSES FRIDAY NIGHT!!!!

At 609 Box or at the Clinic!!!


**HOLLY JOLLY CHALLENGE** - if you plan to join this team challenge, we need that info ASAP. We need to put teams together for the challenge. Our goal with the teams is to put family members and friends together as long as it is a balanced group. But we need you to sign up. Shoot Robin an email robin@crossfitcp.com or call 512-336-0992!

PLUCKERS - Family Friendly Happy Hour starting at 6pm on the Patio this Friday Night. Come enjoy food, drinks and company for the next day starts the challenge!

OPEN GYM - 9:30am at 609 Box

THANKSGIVING WEEK
Monday - Tuesday - regular schedule
Wednesday - 5:30am, 6:30am, 10am, 12pm and 3pm
THERE ARE NO EVENING CLASSES ON WEDNESDAY NIGHT!!!
Thursday - Closed
Friday - TBD

December 1st
LADIES NIGHT at Bettysport 5:30pm
Come get in a workout, check out the Bettysport line of workout clothes with a DISCOUNT, Silipada jewelry and some paleo desserts.

Downtown at 12th and Lamar
916 A. West 12th Street
Austin, TX 78703
(512) 473 0040
"Bettysport opened its doors in October of 2004 with the vision to offer women the highest of quality in fitness apparel, footwear and accessories. We found that to be the best quality doesn't always equate to the highest price. You don't need to spend a fortune to find workout apparel that will last through countless sweat sessions, but you do need to know what to look for. And that's where Bettysport comes in....

We do the research and wear testing to make sure the styles in our stores meet this expectation. Everything we carry will last through your toughest workouts and give you the look you can wear with confidence from the gym to the coffee shop.

Fit Happens. Look Good Doing It. Bettysport"

WOD

"Nancy"

5 Rounds

400m Run
15 Overhead Squats #95/#65

For Time

Santa Says...It's Holly Jolly Time

Sign up today.

WOD

"Nicole"

Complete as many rounds in 20 minutes as you can of

Run 400m

Max rep Pull-ups

Who Needs Shoulders?

Holly Jolly!! Do Not Miss It. It's gonna be a blast.

Strength

Front Squats

3-3-3-3-3

WOD

3 rounds for time

21 ring push ups

15 hspu

100 ft overhead lunge. (45, 25)

You gotta love Angie!

Deric Maruquin in the bottom position of Snatch.

**Deric will be assistant coaching tonight at the 5pm & 6pm Heavy Metal Night. Deric has qualified and is competing at the American Open Weightlifting Championship in Ohio this December. Come get your Oly lift on. Drop-in's are welcome.

** Open Gym is tomorrow at 9:30am at the 609 W. Whitestone location.

WOD

"Angie"

100 Pullups

100 Pushups

100 Situps

100 Squats

For Time

Remember our Veterans

check this out...

what have you done today that is awesome?

Remember to thank a Veteran today. Also remember those men and women who have served our country past and present and their family members that make it possible for us to live Free.

WOD

10 Push Press

20 Double Unders

30 Push Press

40 Double Unders

50 Push Press

For Time

then

Tabata Run

Burpee Broadjump Anyone?

Upcoming Events

Saturday 9:30am - Open Gym

Holly Jolly Challenge Registration is open!

WOD

Back Squats
3-3-3-3-3

WOD

100m Burpee Broad Jump
then

4 Rounds

6 HSPU
12 Pullups
24 Box Jumps

For Time

Holly Jolly II

It's that time again! Forget all those extra pounds you normally put on over the holidays. How 'bout a couple PR's instead! Come in and sign up for the Holly Jolly II Team Challenge. Check out the rules here. It's gonna be amazing so don't miss out.

WOD

10 rounds for time

1 clean and jerk (155, 105)

5 pull ups

10 push ups

15 squats

Fit Test

Who doesn't like to measure progress? The Fit Test includes:

1 minute Pushups

1 minute Situps

400m Time Trial

See how much you've improved since the last time.

WOD

7 Rounds

10 Sumo Deadlift High Pull (#95/#65)

10 Ring Dips

For Time

Nothing Feels Quite Like...

Check out these amazing women!

now watch Kendrick Ferris in slow motion. Check out the explosive power Oly Lifting gives

you!

Now watch Wladi PR his snatch. Great Job Wlad!

Tomorrow Open Gym at 609. Be there, ready to PUSH some weight.

WOD

Snatch

1-1-1-1-1

rest

Jackie's Sister

for time

1k row

50 Clusters (hang squat clean to thruster)

30 Pull ups

Get Ya Box Jump On.

Saturday Open Gym at 9:30 am at the 609 box. Bring a friend. It's gonna be a good one.

Check out this cool blog from CrossFit Fire.

All the stuff you don’t like

November 2nd, 2010, by Jennie

"I don't like rowing."
"I hate to run."
"Burpees are the worst!"
"I would sooner die than have to do wall ball shots."
"Man, deadlifts suck."
"That was the WORST workout ever!"

Know what? Big deal. I don't mean to sound insensitive, but.....SO WHAT? Take all the things you don't like, and add them up. Now take all the things you DO like and add that up. Are they even? Or perhaps a little heavy on the "dislike" side?

That's what I thought.

CrossFit is about making you do the things you would otherwise choose not to do. It's about pushing yourself to get uncomfortable, and keep going. CrossFit is about constantly varied, and highly functional movements, and that makes it hard. Hard is good, because it also makes it effective.

(Review: Hard, Good, Effective.)

Know what CrossFit isn't? continue reading

WOD

Push Press

3-3-3-3-3

WOD

5 Rounds

10Box Jump

20 Push Ups

30 KB Swing (1.5, 1 pood)