Power clean

Mike G works on overhead squats.

WOD

5 cleans (155, 105)

10 burpees

200m run

5 rounds for time

Back Squat - Row Combo

Melissa gets her kettlebell overhead.

5K Challenge Finals are April 18th. If you are in the challenge, then you need to register at www.ss5k.com

WOD:

1 Rep Heavy Backsquat
250m Row

6 Rounds

Record back squat weight and time on row for score

CrossFit Weekend.

Kathy is using her pink pullup bar to get in a workout at home. It was a Valentine's present from Mike.

Had a great CrossFit weekend here at Cedar Park.

Tire Flipping at open gym on Saturday were fun for all, throw in some db's, Burpees, and Wall Ball and you've got a great wod!

After that Valerie and Dr. Mike went over Pose Running with us. The put us on the big screen and critiqued our technique. Everyone showed improvement! Faster, Easier, More Efficient. Great fun. Check out their

website for more info!

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.

Heavy Metal

Check out a video of Olympian Natalie Woolfolk hanging out at Mike's Gym with Coach Burgener (where Deric is this week). I thought this would get you fired up for Heavy Metal Friday!

Don't forget open gym tomorrow at 9:30am. Then

it's Pose Running with Valerie Hunt!

Great weekend for you guys!

WOD

15 Deadlifts (195, 155)

20 Knees to Elbows

400m Run

4 Rounds For Time

Run Faster

Come run faster and easier on Saturday.

Pose running seminar with Valerie Hunt.

Register Here.

WOD

row 500m

50 burpees

40 kb swings (16kg, 24kg)

30 jack knife sit ups (20lbs)

20 db presses(40lbs, 25lbs)

10 pullups

500m row

for time

Pose Running Seminar Saturday!

Happy Birthday Kathy D!

Check out Sage's blog with a video of the fastest Burgener warm up ever!

click HERE

Pose running seminar this saturday at 9:30am. Get faster! SIGN UP HERE

WOD

"Angie"

100 Pullups
100 Pushups
100 Situps
100 Squats

For Time

"DT" Day

Paula reps out some pull ups

WOD

"DT"

Men-155

Women 105

12 Deadlifts

9 Hang Cleans

6 Push Jerks

5 rounds for time

The Road to Regionals

With only 10 weeks until the Southwest Regional Qualifiers, Carson Thomas is taking on one tough WOD after another at CFCP. Check out what he reveals about his training, diet, and cheats.


WOD
For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

5K CHALLENGE WEATHER UPDATE

If it is just raining in the morning, we will run the 5K challenge. However, if it is a lightning or thunderstorm, we will reschedule to SUNDAY afternoon at 2pm.

LOCATION for Sunday:

CROSSFIT CEDAR PARK
2519 S. Lakeline Blvd
Cedar Park, Texas 78613

Community

BiggDave is going over the required movements for the upcoming WOD














Deric helped coach Chad to finish the "Chipper" wod at the South Texas Sectionals this past weekend.

Our CrossFit Cedar Park community is awesome! Not only do we have some really great athletes in our box, but we have fantastic people. They help cheer each other on, push each to get out of comfort zones, support each other during hard times and sometimes they just offer a comforting word, smile or shoulder.

As coaches, we feel very blessed to have our community.

5K CHALLENGE

The prelims for the 5K challenge are scheduled for tomorrow at 9:30am - this is RAIN or SHINE!!

Cedar Park High School Track


POSE RUNNING SEMINAR
with Valerie Hunt

Come learn how to run longer, faster with less injuries. Includes warmup, drills and individual instruction.

Saturday, March 27th
11am
(client discounts apply)
CrossFit Cedar Park

WOD

"Cindy"
5 pullups (x2 for bands/x3 for jumping)
10 pushups
15 squats

AMRAP in 20 minutes

TONIGHT

"HEAVY METAL NIGHT"

Olympic Lifting 5pm and 6pm class

5K Challenge & Pose Running Seminar

5K Challenge
When: Preliminary - Saturday, March 20th 9:30am at Cedar Park High School Track
Make-ups can be scheduled for next week
FINAL: Sunday, April 18th - Stanberry & Associates Annual 5K - all proceeds go to LISD Scholarships.
Entry Fee: $20 ($10 back to prizes)
Registration fee for Stanberry 5K: $25 (scholarships available)

Running is an essential part of CrossFit. If you hate running during wods, or its the worst part of your wod, then you need this! Challenge yourself!

POSE RUNNING SEMINAR

Valerie Hunt will be returning on Saturday, March 27th for a Pose Running Seminar. If you want to become a more efficient runner, then this seminar is for you. She will be teaching warmup exercises, drills and will be filming you and go over your stride in-depth to show you how you can be come a more efficient, faster runner.

(contract discounts apply)

Sign up today!

OPEN GYM

Open gym will be the 5k run. If you are not signing up for the challenge (and you should), then meet at 9:30am at Cedar Park High School Track for a 5k run for open gym.

WOD

500m Row
21 KB Swings (1 pood, 1.5 pood)
400m Run

3 Rounds for Time

Dating Sage

Victoria gets ready for the 5k challenge!

WOD

"Dating Sage"

5 rounds for time of

10 Snatch (65/95)

15 Pull ups

20 Thrusters(55/75)

Team wod

Yesterday's Wod, we had several people get their

first ever handstand push up! Great work!

In Teams of 3

The entire team is at each station

Score reps for entire team. For the rower, score calories.

Calculate and post total team score to comments.

2 Minutes Rower

2 Minutes Renegade Row (25, 15)

2 Minutes Squats

3 rounds for time

On To Regionals

We are super proud of all of our competitors this weekend. They left it all out there. Great fun and freaky athletes. Carson finished 11th and Deric finished 15th to qualify for Regionals in Ft. Worth on May 29th and 30th. Time to get to work. Chad and Mike left it all out there and had a fantastic showing. Both Melanie and Leslie qualified for regionals as well. Congratulations to all who competed. Once again super proud of you guys!

Thanks to everyone who came out to volunteer, or cheer on these amazing athletes. CrossFit Cedar Park represented well. Great Job gang!

Kyle Maynard

No excuses! Check out our friend Kyle Maynard competing at the Georgia Sectionals. No excuses for not CrossFitting or competing after watching him go! He is an inspiration.

click here to watch the video

[mov] [wmv]

5K CHALLENGE - sign up this week!!!
Preliminaries are THIS Saturday March 20th

WOD

1000 Row
25 HSPU
50 Pullups (x2 for band, x3 for jumping)
100 Squats
800m Run

for Time

Central Southern Sectionals This Weekend!!

Deric Maruquin



















Carson Thomas



















Michael Fiorillo




















Chad Walding



















Melanie Bruce




















Leslie Alcon



















Jennifer Kruse (coaching Bryan Goldstein at the Lumberjack 20)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Good Luck to our guys competing this weekend!

Deric Maruquin, Carson Thomas, Michael Fiorillo, and Chad Walding.

Also good luck to Melanie Bruce from Alamo CrossFit and Leslie Alcon and Jennifer Kruse from CrossFit Centurion who we consider part of our extended family!


5K Challenge - March 20th - April 18th. Sign up NOW!!! Prizes for the baseline prelims and for the final!

WOD

Baseline

500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

REST - 3 minutes

Repeat

For Time

Sign up for the 5K Challenge

5K Challenge

Baseline Held Saturday, March 20, 2010

Meet at Cedar Park High School Track

at 9:30am, Throw-in is $20

Sign up at the front desk before 3/20/10

There will be PRIZES awarded for the Baseline workout!

FINALS: Stanberry & Associates 5K Run

APRIL 18th at 8:00am

For course map & registration details click here

For more information contact Robin@crossfitcp.com

WOD
4 Rounds
400m Run
21 KB Swing (16kg/24kg)
12 Burpees

The Calm Before the Storm

The CrossFit Games are the ultimate test of fitness. It's a grueling two-day competition in which the world's fittest athletes compete in a variety of workouts. What are the workouts? Each year they change, and the details of them are not announced until a couple days before the event. This means that all year long, the athletes are training for a competition whose format is almost completely a mystery.

On Saturday five of CrossFit Cedar Park's own will fight wod for wod in the Central Southern Texas Sectional for a chance to advance to the 2010 CrossFit Games. These athletes have put forth some mind blowing efforts both physically and mentally through out their training.  Today they all start their own version of tapering before they put their bodies through the "every man for him self" CrossFit competition workouts. Good luck guys!

Follow the scoring this weekend at Scores 2010

WOD
3 Rounds
400m Run
10 Clean to Over Head - #95/#135
10 Pull ups

NM/AR/OK/MS/North Texas WOD

Even at 21 weeks pregnant (and weight scaled back), Nikki continues to get in her WODs. Follow her blog at http://www.izzybumper.blogspot.com/

WOD

For time
Run 250m
25 Snatches (75/45lbs)
25 Kettlebell Swings (55/35lbs)
25 Overhead Squats (75/45lbs)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45lbs)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45lbs)
Run 250m

REMINDER: NO OPEN GYM or MASTERS CLASS!

5 Days to Sectionals

Greg is working on his ring dips!

The Central Southern Texas Sectionals are this coming weekend at Camp Mabry. We have some guys ready to compete and throw down. Michael Fiorillo, Carson Thomas, Chad Walding and Deric Maruquin (also Camp Mabry's guy) have all been working really hard to get ready for this competition.

Check the website since the organizers are still looking for media and IT volunteers. Spectators are $50 per person to get in.

If you are an attending athlete, spectator, volunteer or judge. You must have an ID to get on base. Anyone over the age of 16 in your car MUST have an ID. Be prepared to wait in line to get in. First and foremost, Camp Mabry is a military base and rules must be followed.

NO OPEN GYM or MASTERS CLASS this weekend!!

WOD

500m run

15 OH Squats (#65w/#95m)

500m run

15 Toe to Bar

2 rounds.

Followed by 150 Jacknife crunches #20

WEEKEND

It is amazing to look at our athletes and see how they have improved. This time last year, Carson had great endurance and cardio, but lacked technical skills and strength. What a year makes! It seems like each week Carson hits another PR and then his name climbs up our rankings board. Congratulations Carson! Your hard work is paying off and everyone is noticing!


First apologies for not getting the blog updated yesterday.

Today's WOD

10 meters of death

1st minute - run 10 m
2nd minute - run 20m
3rd minute - run 30m

keep going until you cannot complete the meters during the minute.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
100 Double Unders - sub 300 singles
90 back extensions
80 squats
70 situps
60 lunges (count each step)
50 pushups
40 box jumps (24")
30 KB Swings (1pood w/ 1.5 men)
20 burpees
10 pullups (sub 30 jumping or 20 band)

For Time

Coming Home

Cedar Park CrossFitter, Garrett Huntington has been deployed to Iraq for some time now. During his deployment, he managed to inspire his fellow Navy Seabees to start CrossFitting. In fact, he even talked them into Fight Gone Bad.
















Garrett is scheduled to head home in April - hopefully just in time for him to jump in on our Annual Epic Challenge!

ANNOUNCEMENTS

OPEN GYM - Saturday at 9:30am

MASTERS CLASS - Saturday at 10:30-11:30am

Remember that tonight if you eat at Chili's please ask that 10% of your final check be donated to Max's Ride Against ALS

Please remember to donate to our Cedar Park CrossFitter and Wounded Warrior, Nicollette, who will be riding her hand cycle in the Lonestar State Challenge. She will be riding from San Antonio to Austin to Fort Hood to Dallas. This is a Wounded Warrior Project and we should help her not only meet her goal to raise money for other Wounded Warriors, but to help her exceed her goal. Nico's Page

WOD

400m run
30 Wallball (#14w/#20m)
30 butterfly situps

3 rounds for time

CrossFit Fort Hood Deployment

Major Don Clarkson, Founder of Centurion CrossFit Fort Hood Deployed to Iraq.
CrossFit Centurion dedicated a WOD to him for all his hard work
and generous time into building an awesome community.
CrossFit Centurion is like a family and they will miss him!

ANNOUNCEMENTS

Max Harrison was a veteran who served in Desert Storm. He was diagnose with Amyotrophic Lateral Sclerosis (ALS) also know as Lou Gehrig's disease. During his battle, he vowed to educate and raise funds for research and patient services. Max lost his battle with ALS in November of 2006, but with your help, his legacy will live on.

Max's Ride is a fundraiser that will be held on Saturday, April 24th beginning at Cowboy Harley Davidson and ends with a benefit concert at Schultz's Garten. Thursday, March 4th from 4pm-10pm. Pick up a flyer from our location and take it to Chili's and 10% of your final check will support Max's Ride. For additional information www.maxals.org

Don't forget to follow CrossFit Cedar Park on facebook - we update news on open gym dates/times, wods, crossfit news, etc. Right now I have a link for some grassfed, free range, hormone free Yak meat - yes... Yak meat - similar to Bison. Take a look.

WOD

10 Deadlift (#125w/#175m)
10 Pushups

10 rounds for time

Hillary during a sunny CrossFit in the Park.


















WOD
CrossFit Endurance
1 Minute all out Row Effort
1 Minute Rest
8 Rounds

Then...
10 Cleans - #95, #135
10 Kettlebell Clean & Jerks - 16kg, 24kg (10 per arm)
20 Kettlebell Swings - 16kg, 24kg
4 Rounds For Time

Wounded Warrior Project and CrossFit

Meet Nicolette. She is new to CrossFit but an amazing athlete already.

She will be taking on some tough challenges to benefit The Wounded Warrior Project.

You all know CrossFit HQ and CrossFit Cedar Park are enthusiastic supporters for this

project through the Fight Gone Bad workout and other endeavors. Take a look at her donation

page and see some of the tough obstacles Nico will be taking on.

Nicolette's Donation Page

Fran Fran Fran!

What a great Fran Challenge. Awesome work gang. Everyone involved stepped it up just like we knew you would. Great Job! Video to come.

WOD

7 rounds for time of

10 db cleans(25, 40)

10 burpees