In n out fran

This is NOT the "Fran" we are doing tomorrow.

Fran Challenge starts tomorrow at 9:30. See you there!

If you are interested in volunteering at the CrossFit
Sectional Competition, March 13-14th, with a quick
meeting Friday night, please contact us ASAP.
You do not have to be certified to be a volunteer.
If you are Level 1 Certified and would like to be a
judge, please let us know as well. We would love
to make sure CrossFit Cedar Park has a good showing.

Check out this barefoot running clinic with Valerie

WOD

shoulder to overhead anyway.

3-3-3-3-3

Rest

Sprint wod

3 rounds

250 m row

15 burpees

CrossFit Kids do "Fran"

and now CrossFit Kids do "Fran"

WOD

2 rounds for time

row 500m

21 burpees

run 400m

21 cleans (95, 135)

Firefighter Fran

Check out Tamara Holmes from CrossFit Oakland

doing "Firefighter Fran"

Tamara Does Firefighter Fran from Mike Minium on Vimeo.

WOD

FGB style

3 rounds.

1 minute each station. score reps.

walking lunges (20lb or 40lb db's)

Pull ups

Kb Swings (35lbs or 53lbs)

Sit ups

Row (record meters for this one)

Rest

Human Running Speeds of 35 to 40 Mph May Be Biologically Possible.

 ". . .If one considers that elite sprinters can apply peak forces of 800 to 1,000 pounds with a single limb during each sprinting step, it's easy to believe that runners are probably operating at or near the force limits of their muscles and limbs," he said. "However, our new data clearly show that this is not the case. Despite how large the running forces can be, we found that the limbs are capable of applying much greater ground forces than those present during top-speed forward running. . ."

". . .However, the researchers found that the ground forces applied while hopping on one leg at top speed exceeded those applied during top-speed forward running by 30 percent or more, and that the forces generated by the active muscles within the limb were roughly 1.5 to 2 times greater in the one-legged hopping gait. . . "

Continue reading this entire article.

Sounds like its time to do some one-legged hopping wods!

WOD

Dumbell Bear

From Coach Rut

Every minute on the minute for 20 minutes perform the following:

5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters

Loading should equal 45% of bodyweight.

;-)

What is Fran?

Check out this video on "Fran". Not quite as frightening.

Today's WOD

Dumbell Bear

From Coach Rut

Every minute on the minute for 20 minutes perform the following:

5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters

Loading should equal 45% of bodyweight.

The "FRAN" Challenge

Come in and sign up today.

"Fran Challenge"

Lets get outside! This weather is one of the things I love about living here.

If you don't know, it's time to sign up for "FRAN" Sign up now for the "Fran" Challenge. The first wod is Saturday, January 30, 2010.

Lets do this one.

Run 8oo meters

20 burpees

50 lunges (steps)

3 rounds for time

Qualifier WOD

Remember this?

For time

21-15-9

Box Jumps

Kettlebell Swings

Sumo Deadlift High Pull (65, 95)

Oh my back!

Handstand it baby.

Check out this video on Handstand variations.

WOD

4 rounds for time

Run 400 meters

50 squats

50 back extensions

WOD
5 Rounds
500m Row
30 Situps
15 Deadlifts #155/195

Hell Yeah its MONDAY!

WOD

50 ring dips
400m run
50 pushups
400m run
50 HSPU

for time

TGI AMRAP FRIDAY

If you don't know who Tanya Wagner is, You should. She is the fittest woman on the planet.

Check out her take on the chipper wod at the 2009 CrossFit Games.

[mov] [wmv]

WOD

"Cindy"

Complete as many rounds as possible (AMRAP) in 20 minutes of

5 pull ups

10 push ups

15 squats

3 minutes

Paula's Push Press

WOD:

2 rounds

3 minutes - Row - score calories

3 minutes - Clean and Jerk #95/#135 - score reps

3 minutes - jump rope - score jumps

TOTAL SCORE

Mike Goes Overhead.

Mike does multiple reps at 205. Great Job!

WOD

AMRAP in 20 minutes

7 DB burpees (30,20)

15 DB Squats

run 400 meters

Make it Painful

"It doesn't have to be fun to be fun"

3 rounds for time (135, 95)

15 Front squats

run 400m

15 Back Squats

run 400m

Hello Texas!

Hello Texas! It is great to be back from Pasedena, California.

We had a great trip(more on that later). Even if the Longhorns did not win.

We had great weather and a ton of fun. Thanks to Nikki, Kindel and Mike F for keeping all of you CrossFitters in the groove while we were gone. We have some of the best coaches around. Each one wants you to get to that next level and keep getting those pr's.

WOD

3 rounds for time of

15-9-6 (each side for v-twist, lunges and mtn climbers)

v-twist (16,20)

lunges

mtn. climbers

push ups

sit ups

Are we really what we eat?

"When you are vegan or vegetarian, you are very aware that when people eat a meaty diet, they are kind of a graveyard for animals," she said. To continue reading this racey and controversial article click HERE. Get a good laugh.

WOD

FRAN

21-15-9

Thrusters #65-#95

Pull ups

After switching to Paleo in August Jody takes her Fran from 17:23 down to 9:43! Amazing PR!

There are always some extra treats after the wod and a strong core will make you stronger head to toe.

A Race Car. If you want the best performance, you'll put in the best gas

Consider this a life-changing lesson about why eating like a caveman is a good thing. Forget retro, we're going way back to Paleo.
In the process of morphing into the lifestyle of convenience that comes with modern technology, we've managed to evolve into a manner of eating that much evidence shows is detrimental to our health.

Early men and women all had to be "athletes" in a sense, hunting and gathering and having to move themselves anywhere they wanted to go. They ate what was available from the land -- nuts, fruits, meat and seafood. Continue Reading.

And for all the UT fans out there...HOOK 'EM!

WOD
DEADLIFT
3-3-3-2-2-1
--------
Pull Up Ladder-
With the clock running continuously, perform 1 pull up the first minute, 2 pull ups the second minute, 3 pull ups the third minute. Continue in this fashion until you can no longer fit the number of reps required in the 60 seconds.

Busy!

We are super busy at CFCP today. So busy that I don't have time to find content or pics for this post. I'll make it up on later post. Go find something education in The CrossFit Journal. Maybe check out Mike Gym for some Olympic lifting technique. You're gonna need it!


WOD

4 Rounds For Time
10 Cleans #95/#135
50 Air Squats
10 Burpees

Paleolithic diet is so easy, cavemen actually did it

Paleolithic diet is so easy, cavemen actually did it

(Sarah L. Voisin - The Washington Post)

Here's a question for the weight-conscious: How often do you see a fat caveman? Exactly. Maybe excepting Fred Flintstone and Barney Rubble, most portrayals of the people who lived 12,000 years ago depict svelte folks baring rock-hard -- if hairy -- abs. What's their secret? Surely it's great exercise to be out chasing woolly mammoths and foraging for berries all day. And it helped that there were no Fruity Pebbles or venti white chocolate mochas hundreds of generations ago.
But, seriously, what if we ate like our Paleolithic ancestors? That would be lots of lean meats, nuts, fresh fruits and vegetables; no grains, salt, sugar, legumes or dairy products. Some people do, and it's called the Paleo diet READ MORE

WOD

Running "Cindy"

5 pullups

10 pushups

15 squats

Run 400m

AMRAP in 20

Happy New Year 2010

Thanks for coming out to the first Free Community WOD

of 2010. We had a great time and are looking forward to a great year

of elite fitness.

Go CrossFit Cedar Park!

Check out what Stephanie wrote about her visit to Saturdays "open gym".

Saturday, January 2, 2010

Holiday WOD, Part III

Today Ryon and I joined our friends Bryan and Victoria at Crossfit Cedar Park/Tillman Training (HEY Y'ALL if you're reading this :) ). Nothing beats a good workout on a sunny Saturday morning.


We started off with a warm-up similar to Crossfit Central - high knees, jumping jacks, squats, push-ups a few times through. Then onto the WOD!

3 rounds for time:
400m Run
21 Wall ball shots (14# women's RX)
12 Pull-ups

read more

Todays WOD

3 rounds for time

40 push press (45, 65)

30 squats

20 ring dips

10 double unders