All About Epic

Carson Takes on The Epic Challenge Workout from David Tillman on Vimeo.

We Have A New Tire just for the Epic Challenge.

Come in and sign up today. The more participants, the bigger the prizes, the more fun you have.

Tonight Heavy Metal Night, bring those Oly Shoes. Come see what WOD we do after we work on those skills.

Today's WOD

run 400

30 OH Squats

run 400

40 Front Squats

run 400

50 Back Squats

run 400

60 Air Squats

For time.

Gettin' It Done Before the Sun

CFCP is the place to be at 5:30am.  Check out our CrossFitters taking on the Filthy Fifty!

WOD

Back Squats 

3-3-3-3-3

********

Tabata Run

*********

Ab Wheel

Try Some Tabata

Check out some tips on double unders here [quicktime] [windows]

5 Min Jump Rope Practice

WOD

Tabata

Row

Push ups

Row

KB Swings (16kg, 24kg)

Score Total Meters and Reps

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tabata Situps

Power Cleans

Michael C. and Jeremy do a partner wod during Saturday's Open Gym.

Come in and bring a friend.

WOD

10-9-8-7-6-5-4-3-2-1

Power Cleans (125,95)

red stripe sprint (200m)

For time

CrossFit Games Hit The Big Time

Kelli does some Chest to bar Pull ups

Jennifer loves wall ball

2010 CROSSFIT GAMES FINALS

Announcing the 2010 CrossFit Games

July 16-18, 2010 at the Home Depot Center in Los Angeles

We are very proud to announce that the 2010 CrossFit Games will be held at the Home Depot Center in Carson, CA from July 16-18. This is a great step forward for the Sport of Fitness, as we will take full advantage of the 125 acre facility in one of the world's largest metropolises.

The primary competition areas will be the 8,000 seat Tennis Stadium and 8,000 seat Track and Field Stadium (see attached photos). This is where the Summer X-Games were held for several years, so we have lots of freedom to alter the playing fields to fit our needs. Rogue Fitness is fabricating at least two major steel structures that we'll use for standard, and maybe not so standard, CrossFit drills. The Unknown and Unknowable will definitely be a part of the 2010 Games! Check out the video for more information!

[quicktime] [windows]

www.crossfitgames.com

WOD

50 wall ball

10 pull ups

40 wall ball

8 pull ups

30 wall ball

6 pull ups

20 wall ball

4 pull ups

10 wall ball

2 pull ups

for time

GET SOME WEIGHT ON THAT BAR!

Scott throws down.

Paul is glad to be done with the Filthy Fifty

A few of you out there have been FV-ing on that thing we call hook grip.

So I figured I'd get some help from Sassy Sage. Her comments also address

the usage of hook grip on the deadlift. Good stuff.

Check out Sage B's song on the importance of Hook Grip

First a little CrossFit Endurance

Tabata Row

WOD

21-15-9

ring dips

burpee pull ups

for time

Happy Birthday Kelli

Kelli is 21 today! Happy Birthday Kelli.

WOD

run 1200m

200 situps

run 800m

80 jack knife

run 400

40 v-twist

for time

Epic Challenge Finals '09

The Epic Challenge Finals from David Tillman on Vimeo.

Look at all the fun we had last year at the Finals. Are you ready for this year's Epic Challenge?

Today's WOD

"The Filthy Fifty"

50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges (50 steps)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

5K Finals

Melissa Schulle
1st place most improved



































Jason Smith - overall fastest time



















Bryan and Victoria getting their burpees on!















Kids warmup led by David and Kathy
















Everyone was a winner at the 5k challenge finale!
CrossFit Cedar Park led the warm up for the runners and the kids at the Stanbury & Associated
5k. Great job gang. More pics to come.

Epic...Epic...Epic!


wod

10 renegade row (25, 40)
50 walking lunges

5 rounds for time

Erin & 5K Finals

Great Job on the 5k challenge gang. CrossFit works on so many levels.

We had many pr's and a ton of fun. The winners will be announced this afternoon. Once again, great Job.

watch this video [mac] or [windows]

WOD

"Erin"

15 Db Split Cleans

21 Pull ups

5 rounds for time

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

5K Finals

The results are in!

Best Overall Time: Jason Smith! Original time: 21:07, final time 20:53!

1st Place - Melissa Schulle - Original time: 33:25, final time: 27:26 - 17.9% Improvement

2nd Place - Jodie Goldberg - Original time: 41:18, final time: 34:43 - 15.9% Improvement

3rd Place - Alex Thrasher - Original time 32:34, final time: 28:14 - 13.7% Improvement

Congratulations guys come pick up your prize money!

The following people have won 4 weeks of unlimited CrossFit based upon the following:

Jason Smith - for winning best overall time!
Victoria Daniels - for never having run 3 miles every in her life until the preliminary run
Jennifer Watson - for great effort
Sam Mooney - because he's kicking butt!

Starting this week, you are unlimited for the next 4 weeks. UTILIZE this prize because the Epic Challenge is coming!!!

METAL!

Sage Burgener

Notice the extension of the hips and that her chest points to the ceiling when she explodes from the hips. This is what it should look like. Cool stuff.

WOD

Isabel

30 snatches (95, 135)

For time

Kettlebell Skills

Charles hits some Epic Finale Burpee/Pull ups

5k finale this Sunday. Woo Hoo!

Heavy Metal Friday Nights! 5pm, 6pm. Oly, lift skills and an Oly lift wod!

Open Gym Saturday 9:30am. See you there.

Check out the Vid quicktime [mov] or Windows [wmv]

WOD

5 Kettle Bell Swings Rt arm

5 Kettle Bell Swings Lt arm

10 burpees

5 Kettle Bell Cleans Rt arm

5 Kettle Bell Cleans Lt arm

10 pull ups

5 Kettle Bell Split Jerks Rt arm

5 Kettle Bell Split Jerks Lt arm

10 clapping push ups

4 rounds for time

It's Coming...

A few of the deadlift PR's

Great Job!

Get Ready It's Coming...

Remember this?

The Epic Challenge from David Tillman on Vimeo.

REMINDER

5K Challenge is this SUNDAY, April 18th. If you are not registered, you MUST register to be qualified for prizes!!! www.ss5k.com

WOD

(65/95)

run 800m

15 thrusters

25 kb swings

50 v-twists

25 kb swings

15 thrusters

run 800m

for time

The Blink of An Eye

Friday, April 16th was going to change Kelley's

life. She was moving to Florida to meet Kevin. She had packed all her gear, said all her goodbyes, finished working, completed her final wod at CFCP with a PR, and was on her way. She had been CrossFitting with us for just over a year and had seen many amazing things happen. As she drove out of town, pulling the U-haul with all of her personal belongings in it, her adventure was about to begin. She drove along 290 passing Manor with

Kevin's Mom following in Kelley's vehicle. Kelley scanned the road ahead, in the blink of an eye everything changed. Kelley noticed a vehicle swerve out of control. The out of control vehicle sideswiped a semi, and swerved again heading directly toward Kelley. The out of control vehicle smashed into Kelley's SUV and trailer flipping them. Kelley rolled 4 times as glass shattered and spiraled along with every loose article in the vehicle. The trailer broke from the SUV. As debris flied through the air Kelley kept repeating "make it stop, make it stop, make it stop." When the SUV came to a stop, the glass was broken out of the sun roof and Kelley unbuckled herself and climbed out. She was rushed to Brackenridge with a fractured skull, fractured ribs and lots of glass embedded in her head and face. Looking at

the picture it is obvious, God was watching out for her.

She is home now, recovering and wishing she could do a CrossFit wod. In due time Kelley. Keep her and all of those involved in your prayers. We will keep you updated.

WOD

push jerks (135, 95), pull ups

10 1

9 2

8 3

7 4

6 5

5 6

4 7

3 8

2 9

1 10

for time compare to 12/28/09

Baseline

5K FINAL!!

The 5K final is this weekend. If you have not registered for the Stanberry & Associates 5K, you must do that to complete the challenge. wwwss5k.com =- all information is on this website!

WOD

Baseline x2 - Rest in between and have to separate scores

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Deadlift

1-1-1-1-1-1

Birthday's & Farewells

Happy Birthday Mom!




















Happy birthday Kindel!












Happy birthday Trevor!















Kelley is leaving us today for an exciting adventure and a terrific future! Kelley we will miss your goofiness, your laughter and your friendship! See you soon!



REMINDERS

Heavy Metal Night 5pm & 6pm Class. This does count towards your per week membership. However, if you would like to do a drop-in, let us know when you get here!

OPEN GYM - 9:30am

MASTERS CLASS - 10:30am

What are you doing to improve your 5k time? Check out www.crossfitendurance.com and get to work!

WOD

1K Row

6 rounds
10 Goblet Squats #16kg/#24kg
10 Box Jumps
10 Back Extension
For Time

1K Row (meet or surpass previous time)

Wod

15 minute time limit to get
Your 1 rep max deadlift.

Rest

1 mile run time trial.

Pushing

wod

50 ring dips

run 400

50 push ups

run 400

50 HSPU

run 400

for time

Lunges!

WOD

50 ft lunges

21 pull ups

21 sit ups

50 ft lunges

18 pull ups

18 sit ups

50 ft lunges

15 pull ups

15 sit ups

50 ft lunges

12 pull ups

12 sit ups

50 ft lunges

9 pull ups

9 sit ups

50 ft lunges

6 pull ups

6 sit ups

for time

Back Squat & Box Jumps

Kelly push pressing kettlebells

REMINDERS:

If you are signed up for the 5K challenge, you must register for the 5K Final Race
www.ss5k.com
If you are not in the 5K challenge, please feel free to join the rest of us on Sunday, April 18th for the 14th Annual Stanberry & Associates 5K. All proceeds from this race go to the LISD Scholarship Fund.

SUMMER PROGRAMS
This year we will have some great summer programs. We will be announcing dates & times soon.
Kids Speed & Agility - ages 8 & up
GirlFit - ages tween girls and up
Football/Sports Training - high school

FYI -
* Make sure you sign in each time you come to workout! This is how we keep track of you!
* Heavy Metal Friday nights does count as one of your days per week training classes. If you would like to "drop-in" on Friday nights, contact Robin or Nikki for details.

WOD

Tabata Row
~~~~~~~~~~~~~~~~~~~~~~~
15-30-35
Back Squat - #135m/#95w
Box Jumps

For Time

Heavy Metal Friday Night!

Tonight is "Heavy Metal" night. Olympic lift Friday at CFCP.

Check out what Nico is up to next week.

Ride 2 recovery. Here is More info on Her ride

WOD

3-3-3-3-3

Cleans

Rest

Tabata row

Rest

Tabata run

Separate Men & Women's Workouts

Today we are holding separate men and women's workouts. Be sure to check out the wods and come in for what is sure to be a good workout!



Men's WOD
100 Shakers

And for the Ladies...



Women's WOD
1 Hour with Fonda!