Road Trip To Ft. Worth

So we are headed up to Ft Worth today for Regionals. The Team is Ready, Carson and Deric are ready. Follow us on Facebook and Twitter for updates.

There will be class tonight. There will be NO open gym tomorrow.

Our FREE Community Memorial day WOD will be at noon on Monday. Bring a friend.

WOD

"Annie"

50-40-30-20-10

Double unders

sit ups

Rest

Pull up Ladder.

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.

Fire Breather

Our firebreathers at CrossFit Cedar Park have been working hard to get ready for the 2010 South Central Regional Qualifiers at GSX this weekend. They are ready. 3-2-1- Go!

ANNOUNCEMENTS

Friday - schedule as usual except bootcamp. Bootcamp is moved to the 10am Basecamp class at the clinic. No heavy metal night.

Saturday - no open gym

Monday - Memorial Day - only one WOD at noon.

Today's WOD

1k Row
30 manmakers #35/#25
800m Row

For Time

All Bets Are Off! Regionals Here We Come!

Finally, The South Central Regional Competition for the CrossFit Games 2010 is here! This

Weekend in Ft. Worth, Texas, GSX Athletics will host this awesome event. Good Luck to all the competitors. CrossFit Cedar Park will be represented by Carson Thomas and Deric Maruquin, as well as The CrossFit Cedar Park Team. The Team consists of Michael Fiorillo,

Jason Smith, Chad Walding, Kelli Middleton, Kathy DeBack, and Jody Cummings. All with hopes of making to the International CrossFit Games in California, this July. Wish them luck. Better yet make the short

drive up to GSX and cheer ‘em on. They have put in the training time and sacrificed to get to this level. There will be multiple tough wods including many tough movements. Rest assured that these 8 are up to the task. Check out their video.

CrossFit Games 2010 Preparation from David Tillman on Vimeo.

There will be class Friday Night, but it will NOT be Heavy Metal night.

There will be NO open gym this Saturday.

Monday, Memorial Day We will Host a FREE community workout at Noon. That will be the only workout on Monday. Come in, bring your family, friends, neighbors and enemies. Have a great wod and a great Memorial Day!

WOD

3-2-2-2-1-1

back squats

********

Tabata Run

Upcoming Regionals

Can you tell that we are running around like crazy getting ready for the South Central Regional CrossFit Competition this weekend? We never got around to updating the blog. So here it is with just some basic information.

ANNOUNCEMENTS!

We WILL have all classes available on Friday, May 28th. We have coaches available for 5pm and 6pm, but it will not be heavy metal night.

No open gym on Saturday.

We are closed on Memorial Day except for one FREE WOD at 12pm - feel free to bring family and friends.

Nikki's baby shower is scheduled for
SUNDAY, June 6th
12pm
on the patio at Pluckers

Nikki & Scott are registered at Babies R Us and Target

Run/Thruster

wod

run 1200m

9 thrusters (115, 75)

run 800m

15 thrusters

run 400m

21 thrusters

for time

Finally, some FGB

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Happy Birthday!

Happy Birthday Kelley!

Check out the second couple in this interview. Their transformation came about because of CrossFit and changing their diet.
http://health.yahoo.com/featured/110/7-weight-loss-transformations/



ANNOUNCEMENTS

First of all, WELCOME to 3 new CrossFitters!
Veronica
Nason
Chris
-- If you see a new person in your class, make sure and introduce yourself and see how you can help them out!

Saturday 9:30 - Open Gym
10:30 - Masters Class/Regional Training

CLASS SCHEDULE CHANGE!!!!
Friday, May 28th - NO EVENING CLASSES!!! NO 5PM and 6PM - all coaches will be in Dallas for the Regional Competitions!
Saturday, May 29th - NO OPEN GYM OR MASTERS CLASS

WOD

30 KB Swings
30 Toes to Bar
30 Tuck Jumps (over the cone)

3x for Time

CrossFit Makes You Cool

If you don't do CrossFit, you should. Tell your friends, CrossFit makes you cool.

WOD

35 double unders

red stripe sprint

5 rounds.

rest

tabata

overhead kb squats rt

overhead kb squats lt

Elizabeth

Watch "Elizabeth" as Rx'd

[MOV] [WINDOWS]

WOD

"Elizabeth"

21-15-9

Squat Cleans (95, 135)

Ring Dips

Jackie

The squeaky wheel gets the oil.

WOD

"Jackie"

row 1000 meters

50 thrusters (45)

30 pull ups

For time

How Hard Do You Push?

Wladi loves wallball

Paul recovers from

the barbell complexes

Bo knows how to push

In CrossFit we value determination. A "no quit" attitude at any level of skill or expertise.

How hard do you push yourself in each wod? Do you get out of that comfort zone? Maximize your benefits by getting "comfortable with feeling uncomfortable"

WOD

red stripe run (200m)

25 kb swings rt arm

25 kb swings lt arm

red stripe run

25 kb clean & press rt arm

25 kb clean & press lt arm

red stripe run

25 kb high pull rt arm

25 kb high pull lt arm

red stripe run

25 kb swings

25 goblet squats

for time

Tonight 5 and 6 pm. Heavy Metal. Oly lifts. Get fired up.

Check out some Chinese Weightlifters doing the Clean & Jerk

Lung Burner

Sonny is working on the triple extension during cleans.

**ANNOUNCEMENTS**

Saturday 9:30am - OPEN GYM

Saturday 10:30am - REGIONAL PREP

WOD

500m Row

21 Burpees

400m Run

4 Rounds

Barbell Complexes

If you haven't seen Deric and Carson's Videos

Check em out.

Carson's Video

Deric's Video

Check out this old school CrossFit Video of the Bear Complex

[Quicktime]

[Windows]

4 rounds

400 meter run

7 bar complexes

Bar Complex is

1 deadlift

1 hang clean

1 overhead

1 backsquat

1 overhead

Flipping Tires

Emily flipping tires for the first time.

ANNOUNCEMENTS

* If you are still interested in joining the Epic Challenge, you may make-up the workout this week only.

** Open Gym 9:30am on Saturday

*** Saturday at 12pm. We are going to be having a workday at the new box. We need people to help clean, tape, paint, sweep and move some stuff. Please let Robin or David know if you can help. If you can help, we need paint brushes, brooms (if you have a big one, let me know), and some elbow grease!

WOD

500m row

30 deadlifts (#185m/#155w)

50 situps

75 back extensions

50 situps

30 deadlift (#185m/#155w)

500m row

For Time

Epic First Workout

The Epic Challenge was a blast! There were so many amazing things

about this challenge. PR's, new milestones, Pukie was even used. Thank you

to everyone at CrossFit Cedar Park for all chipping in to make this work. Thanks for your effort, your "No Quit" attitude, and for making it so much fun. The finale will be even

better. Great Job CrossFit Cedar Park!

WOD

5 rounds for time

5 Clean and Jerks (105, 155)

18 Pull ups

Getting Ready For Epic

The Epic Challenge. Saturday 9:30am

Surpass the ordinary. Do something Epic.

WOD

30 Push Press

30 SDHP

Run 400m

4 rounds for time

Paleo Chat

No Open Gym on Saturday. Come and Do the EPIC CHALLENGE.

Friday night after heavy metal class, we will have a paleo chat for all those who are interested, or have questions. So come in do some Oly lifts and learn how you can get more PR's and take your CrossFit to the next level with your eating habits.

WOD

10-20-30

MB slams

Lunges (each leg)

Overhead squats (65,95)

for time

Compare to 2/24/2010

Deric on his Training for Regionals

Deric Prepares For The South Central Regional from David Tillman on Vimeo.

Team AMRAP in 20 Minutes

Teams of 4

Each Member of the Team begins at one station. Reps are scored for each station. The team switches stations when the 500 meter row is completed. After 20 minutes, score the total number of reps plus the total number of meters rowed.

Row 500 meters

Squat Cleans

Box Jumps

Sit ups

Tues/Thur - 6:30am class will be canceled starting on Tuesday, May 11th. We will let you know when it will be back on the schedule.

How to get on the Blog

Sonny just started CrossFit and as you can see, he loves it!

He has already figured out how to get on the blog!

Go Sonny!

Garrett is finally back from Iraq! Just in time for

yesterday's Pull up Ladder. We missed you Garrett.

EPIC...Sign up.

Handstand Pushups from Patrick Cummings on Vimeo.

WOD

70 burpees

60 sit ups

50 swings

40 push ups

30 hspu

For Time

"annie"

Victoria is working on her renegade rows.

**ANNOUNCEMENTS**

Friday, May 7th - 7pm

PALEO Q&A

For those of you that are finally getting around to changing your eating habits, come get your Paleo and/or Zone questions answered.

EPIC CHALLENGE

The Epic Challenge is scheduled for Saturday, May 8th at 9:30am at CrossFit Cedar Park.

Prelims: May 8th (make-up date can be scheduled later in the week)

Finals: June 19th (no make-ups)

Our “challenges” are athletic events/competitions that our CrossFit Community trains for over a six-week period to see how much they can improve their time or score. The challenge gives the student the opportunity to test the efficacy of our varied, general and functional CrossFit programming. Plus, it will be fun! Everyone who participates is “vested.” $20 of your entry fee goes back into the prize.

If you are not currently enrolled in our CrossFit Program, you may sign up for the Epic Challenge six-week program to be included in this event. Contact Robin to get registered for this. 512-331-0992 or email Robin@crossfitcp.com

Where: CrossFit Cedar Park Entry Fee: $40 ($20 goes back to the prize and $10 to t-shirts)

Prize: $20 x number of participants

Prizes: 1st-3rd place Finals in each category and Overall Fastest

WORKOUT: Epic WOD

Categories: Beginner, Intermediate, Advanced and Elite.

Click here to sign up (under challenges tab) - contact Robin with any questions robin@crossfitcp.com

WOD

"Annie"

50-40-30-20-10

Double-unders (3x for singles)

Situps

REST

Pullup Ladder