Fran Challenge Finals

The Fran Challenge Finals were AWESOME!

We saw some awesome PR's and some serious effort from everyone!

Here are the results based upon overall percentage of improvement.

Overall Fastest Male:

Carson - 3'33"

Overall Fastest Female:

Kathy - 5'19"

Advanced

1st place - Michel C.

2nd place - Jody C.

3rd place - Michael F.

Intermediate

1st place - Alex

2nd place - Querube

3rd place - Kimber

Beginner

1st place - Heather

2nd place - Hilary

3rd place - Suz

Baseline and Finals times with percentages are available.

Email Robin@crossfitcp.com for your information

UPCOMING EVENTS

5K Challenge

Epic Challenge - look for the new ELITE Category

Olympic Lifting Seminar with Emil Iankov

Pose Running with Valerie Hunt

Ladies Night a Great Success!

Approximately 30 women came in last night for ladies night.

CrossFit makes for strong women and they all experienced a challenging wod and

some paleo desserts. Fun stuff and great work ladies.

Now on to Fran!

Fran Finals start at 9:30am. Be sure to come cheer on our competitors.

After the finals we will go to Pluckers at 2pm for some "family" time.

wod

Tabata row

rest 2min

Tabata run

rest 2 min

2 rounds

Ladies, Ladies, Ladies

CrossFit Cedar Park has some strong women! Come tonight for Ladies Night. Enjoy paleo desserts, a wod and great fun with the gals. No boys!

Don't forget no open gym on Saturday. We will have our "Fran" Challenge finals.

9:30am. Come cheer 'em on. I feel a few PR's coming on. Pluckers will be giving us the patio following the finals. See you guys and gals there.

WOD

7 Push Press (85, 125)

400 Meter Run

5 rounds for time

CrossFit in the Snow

Kelley gets some swings in the snow.

It was great to have some beautiful snow the past couple of days. Now bring

on the spring baby!

Ladies Night Thursday night at 7pm bring a friend to this FREE event. Food, Wod, Fun.

Saturday at 9:30 am. The "Fran" finals. People will do the impossible. Come and be a part of it. We will go to Pluckers for some fun at 2pm following the challenge finals.

WOD

10-20-30

MB slams

Lunges (each leg)

Overhead squats (65,95)

for time

CrossFit Blizzard of 2010 Eclipses Blizzard of '09

Don't forget about Ladies Night! Thursday at 7pm. Free so bring a friend.

Jody was attacked by a tiger...er no. That's from double unders.

Saturday at 9:30am is the "Fran" challenge finals. come do "Fran", come cheer people on.

Today's WOD

Snowball fight

divide into two teams. Each hit of the opposing team counts as a point.

score points

Goal setting weekend

Logan gets some!

Had a Great Weekend at CFCP.

Goal Setting was awesome. I have already received several emails

regarding S.M.A.R.T. Goals. From the looks of it 2010 is going to be

record breaking. Thanks for coming out. Yay Tabata Squats!

Emil Iankov came to teach our CrossFit Competitors a few things about the Snatch. What an amazing coach. Everyone learned many new things and enjoyed this seminar immensely. He will return for more seminars. These are very limited so sign up as soon as you can.

Don't forget "Fran" Finals this Saturday 9:30 am

WOD

Maximum Repetitions

Thrusters (2/3 of your body weight)

Pull ups

5 rounds (no time component, rest between exercises as needed)

Record total thrusters and total pull ups

Water Canteens

We now have CrossFit Tillman Training Water Canteens available! Limited supply!

Saturday
9:30am - Open Gym and Goal Setting Session - bring your Success Journals

Thursday - 2/25/10

7pm - Ladies Night

WOD

Running Phat Cindy

400m run
5 Pullups
10 Push ups
15 Back Squats (#65/#45)

AMRAP in 20 minutes

CrossFit Running Phat "Cindy"

Congrats Kindel!

Don't forget about goal setting tomorrow! Free at 9:30am.

WOD

Running Phat "Cindy"

AMRAP in 20 Minutes.

400m run

5 pull ups

10 push ups

15 back squats (45, 65)

It's a...

From Nikki's Blog

We had our sonogram today. Scott, Logan and I all sat in the room anxiously awaiting the announcement. "Its a Girl!" With that Scott and I smiled at each other and gripped each other's hands. We sat in silence while the sonographer went through her routine of measuring all the baby's organs. I was thinking weird thoughts like, "maybe she is wrong. No, this is God's plan. A baby girl was meant to be, but this is Scott's last chance at a boy and carrying on the Isbell name. But its a girl and its what we were destined to do together." Obviously I was a little disappointed. Then out of nowhere, "OH! I WAS WRONG!" Before she had even finished the statement I saw the boy parts flash across the screen. Tears welled up in my eyes. Scott and I gripped even tighter. I didn't trust her, "Are you sure?! Show me again." Twenty minutes passed before our baby unfolded and flashed us his man parts. This time we got the picture. We even asked the sonographer to go back and triple check. There was no mistaking it, Scott and I are having a SON!

Goal Setting on Saturday at 9:30am. Free to all. Come in and get started on the new you.

WOD

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Congratulations Suz!

Congratulations on your Austin Marathon.

Great work Suzanne.

On Sunday Suzanne finished The Austin Marathon. Suz has only been doing CrossFit for a few months but is already addicted. Keep it up girl.

Finish Line.

Ouch! Huge Blister!

WOD

Clean & Jerk (95, 135)

Breathing Ladder

1-10-1

Perform 1 Clean and Jerk, Rest 1 Breath

Perform 2 Clean and Jerks Rest 2 Breaths

Go up to 10. Then come back down to 1.

for time.

"Annie-ish"

Check out the main page of the website - updated info and a page just for our CrossFIT Cedar Park Videos.

REMINDER - 2010 Goal Setting on Saturday 9:30am - Bring your success journals, a friend and be prepared to workout.

LADIES NIGHT - Thursday, February 25th 7pm. Come enjoy the camaraderie of our lady CrossFitters and Coaches, get in a workout, and enjoy some Paleo Desserts

FRAN FINALS - Saturday, February 27th - 9:30am

WOD

"Annie-ish"

40-30-20-10

Double-unders
Supermans/Back-Extensions
Knees to Elbows

For Time

Crossfit Games Sectionals

Kathy gets a PR

Sectionals is coming up and we have several

of our CrossFitters going to compete. Volunteers are needed.

Sign up here to volunteer.

WOD

4 burpees at the top of each minute

(95, 65)

20 Thrusters

20 Sumo Deadlift High Pull

20 Push Jerk

20 Overhead Squats

20 Front Squats

For Time

Operation "Got Some"

Operation Get Some - our 1-day challenge was a great success thanks to Wladi and Carson! The competitors were put through 4 wods over a 3 hour time period and the winners are.....

Standard Men - HB Allen - 1st Place
Jon Rush & Mark Geras tied for 2nd place
Standard Women - Rochelle Vance - 1st place
Cheryl Thomas - 2nd Place

Intermediate Men - Joe Llamas - 1st place

Intermediate Women - Shelley Kelso - 1st Place
Kim Vaughn - 2nd Place

Congratulations to the winners and to everyone who competed! Great showing for our CFCP family!!

WOD
10 Rolling Pistols (each leg)
10 box jumps
10 ring dips

AMRAP in 10 minutes

2009 Year End Video

Open Gym 9:30 AM - come and bring a friend with you!

No Masters Class tomorrow

Big Brothers & Big Sisters Garage Sale at our place 8am-1pm

WOD

10 Cleans
10 Burpees
10 Jerks
10 Burpees
10 Clean & Jerk
10 Burpees
10 Jerks
10 Burpees
10 Cleans

#135 men
#95 Women

For Time

Eccentric Loading

REMINDER:

Garage Sale

Saturday

8am-1pm

At CrossFit Cedar Park

All proceeds go to Big Brothers & Big Sisters

If you have anything to donate or can volunteer, contact
Bryan at goldstein.bryan@gmail.com or 512-633-7589.

Today

8 reps overhead squat with a 4 second negative(eccentric loading)
3 rounds. Manageable weight. No time component.


WOD:

30 double unders
10 ring dips

5 rounds for time

It's TABATA!

Jason gets some love from his son after Fran!

WOD

"Tabata Something Else"

Pullups
Pushups
Situps
Squats

Score: Total Reps

Watch Deric do his 2:41 chest to bar "Fran"

Pretty cool. Way to go Deric! Keep it up.

WOD

30 snatch(95,65)

30 air squats

30 mb slams(20)

20 snatch

20 air squats

20 mb slams

10 snatch

10 air squats

10 mb slams

For Time

Hit some Front Squats Baby!

Nothing but deads on Saturday.

WOD

Row 1000 Meters

21-15-9

Front Squat (135,95)

Pull ups

For Time

Chest to Bar Fran

Deric hits Chest to Bar for his Fran time of 2:41

OPEN GYM - 9:30am

WOD

21-15-9
HSPU
Box Jumps (NO stepping)
right arm DB Snatch
left arm DB Snatch

For time
~~~~~~~~~~~~~~~~~~~~

55 Floor Wipers #45

3points (center, left, right) = 1

Nikki's 2009

Check out Nikki's personal Year in Review.

Nikki's Blog

WOD

Tabata

Squats

Double unders

Push ups

Sit ups

Row (Calories)

Score Reps

National Signing Day and CrossFit

Joey(Air Force), Holmes(FSU) and Dom (The University of Texas).

A very few number of High School Football Players get the

opportunity to play Division One football at the collegiate level.

These 3 young men have all done CrossFit here at Cedar Park and

each one of them is moving on to play Football. Cedar Park High School

had 3 football players commit to play d1 football today and all of them have

worked with us. Congratulations guys and thanks for the opportunity to work

with you on achieving your goals.

WOD

4 Cleans on the Minute for 25 minutes

M-155lbs

F -105lbs

rest

5 minutes of fun (the hard way)

Fran Hands

Fran Hands.

Fran was fun!!!

Deadlift Rules (for CrossFit Total by Mark Rippetoe)

The deadlift is performed with the bar on the platform or floor. The lifter assumes a position facing the bar, with the bar parallel to the lifter’s frontal plane.The bar is gripped with both hands, and pulled with one continuous uninterrupted movement until the lifter is standing erect with knees and hips fully extended, the chest up and shoulders back. Once this position is attained and the bar is motionless, the bar is lowered under control with both hands back to the ground.The bar may not be dropped.

Any halt in the upward motion of the bar constitutes a missed attempt, as does failure to assume a fully erect position with both knees and hips extended. Any attempt to raise the bar counts as an attempt.

The equipment that can be used is minimal. A belt of any type can be worn but is not required. Knee wraps or sleeves are permitted, but if they are used they must be left on for the entire duration of the session in which the lift is performed—e.g., they must be put on before the squat is warmed up and left in place until the last squat attempt is completed. Wrist wraps are permitted; lifting straps are not.

Any type of footwear may be worn, although a formal contest would require an actual shoe of some type. The shirt should be a close-fitting stretch material, like a t-shirt or a golf shirt, tight enough that the back position can be clearly observed during the press. Close-fitting shorts will allow the bottom position in the squat to be observed. Long pants are not permitted, and neither the shirt nor the shorts can have any supportive characteristics whatsoever. Singlets are not allowed.

WOD

DeadLift 5-5-5-5(using CrossFit Total Rules)

Rest 2 min

3 rounds for time

Row 500m

20 Double unders

20 Push ups

Make-up Fran

The WOD Quad finishing the Holly Jolly Challenge Run!


WOD Option #1

Fran (make-up day)

21-15-9

Thrusters #95/#65
Pullups

For Time

WOD Option #2
500m Row
21 pullups
15 Deadlifts
50 OH Situps (#10/#6 medball)
15 Deadlifts
21 Pullups
500m Row

For Time

Here are the current Fran Times

Advanced Category
Michael F - 5:40 (chest to bar)
Jason - 5:40
Kathy D - 6:24
Kelli M - 6:48
Sam M - 8:37
Ben W - 9:19
Mike G. - 9:38
Bri L - 9:57
Robin - 10:43
Jody C - 11:27
Mark G - 12:44
Paula - 13:49
Michel - 17:40

Intermediate Category
Travis Watson - 8:32
Kimberly Kurachi - 9:14
Querube Montoya - 9:15
Alex Thrasher - 12:40

Beginner Category
Hilary Evans - 5:14
Neal Bryant - 5:27
Heather Amitrani - 7:05
Suzanne Cox - 8:19