Pink Ladies

Halloween Weekend!

Happy Birthday to Mike Tillman on Halloween!

We will have open gym tomorrow at 9:30am at the 609 box. For those of you who want to

come out to cheer on Mike Fio, Wladi, Liz and Nikki at the Butcher Challenge. Come out to CrossFit Central at 9:30am. It should be crazy CrossFit Fun.

WOD

10 Deadlifts (225, 135)

1 Double under

9 Deadlifts

2 doubles

8 deads

3 doubles

7 deads

4 doubles

6 deads

5 doubles

5 deads

6 doubles

4 deads

7 doubles

3 deads

8 doubles

2 deads

9 doubles

1 dead

10 doubles.

for time

BodyWeight

If you aren't coming out to cheer Nik, Liz, Mike and Wladi at the butcher challenge Saturday, come to open gym at the 609 box at 9:30am. Kelli is teaching class and has a good wod in store for ya.

WOD

30 HSPU

30 L - Pull ups

30 Back Extensions

30 Squats

30 Push ups

for time

Rest

Tabata Run

"DT"

New t-shirts on sale now! If you want one of these, then you need to pre-order and pay for them. They are soft tri-blend, heather gray t-shirts. Two print options available. The cost is $30. If you want yours held for you, then give your coach your size and your payment!

CrossFit Central is hosting the Butcher Challenge this weekend! Michael, Nikki, Wladi and Liz will be representing the CFCP!!! Good luck guys! Kick some Butt!

Open Gym - 9:30am

Just thought I'd throw out there that all the coaches have noticed we have some SLACKERS in our midst! Need some incentive to get back into the groove?

The 2nd Annual HOLLY JOLLY CHALLENGE (team challenge) will get rolling with a Happy Hour on November 19th (packets handed out at that time) and then the 1st workout will be at Open Gym on Saturday, November 20th at 9:30am.

WOD

"DT"

5 rounds

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Men #155

Women #105

Get Your Freakin' Elbows Around!!

When doing a clean, remember it is all about speed. Watch the video of Coach B instructing Pat Barber to stay aggressive and get his elbows around. You WILL NOT get that lift unless you get your elbows around.

Ask Carson what can happen if you don't get those elbows around.

So remember. Be aggressive, Be fast, and get those elbows around!

WOD

squat clean

3-3-3-3-3

rest

50 sit ups

50 wallball

for time

Pull Up Day

WOD

1 dead hang pull up

100 meter sprint

10 rounds for time.

rest

Pull up ladder

Happy Friday

It's Friday. Click on the title "Happy Friday" title to view a fun video of how not to spend your weekend.

5x3 snatch Push Press

400m Run TT

1:2 work:rest ratio

5 rounds

Air Force Karen

REMINDERS!

Heavy Metal Night is tomorrow night 5pm & 6pm at the Clinic

Saturday

8am - "Amazing Grace" http://www.barbellsforboobs.org/ to sign up and participant. Wod is "Grace" 30 clean & jerks for time

9:30am - Open Gym

ALSO - we are taking preorders for the "I Do the Impossible" t-shirts.

WOD

"Air Force Karen"

150 wallballs

at the top of every minute you will do 4 burpees

Score is number of rounds.

weighted pull ups

Check out these options for weighted pull up variations

[mov]

[windows]

wod

weighted pull ups

3-3-3-3-3

5 rounds for time

20 shoulder press (55, 75)

40 double unders

100 Thrusters

Check out what our good friends at CrossFit Dallas Central are doing in December.

ACO preview from dean xu on Vimeo.

Should be fun.

WOD

Hand Stand Holds

3 x 1 min

100 thrusters.

Complete 100 thrusters in as few sets as possible. Score is the # of sets it takes you to get to 100. (45lbs, 65lbs)

Next

see how awesome your front squat is after 100 thrusters.

Front Squat

5-5-5-4-4

Total Finals Complete - Next Holly Jolly Challenge!

As Nikki likes to say, "I love me some M.E." (Maximal Effort). This weekends CrossFit Total Finals proved that many of you love some ME! Great job and amazing improvements over the last 6 weeks. It goes to show that if you work hard, CrossFit, and make changes to your diet that your improvements in overall fitness are limitless.

What is next?

First, Amazing Grace is on Saturday, October 23rd at 8am at the 609 box. This is a charity event. Please go to http://www.barbellsforboobs.org/ and register today. It is a $35 donation to jump in on the event. From there, you will ask family and friends to sponsor you. The workout is "Grace" 30 clean and jerks for time (completely modifiable). Maybe you ask for a $1 per clean & jerk, or just a flat donation. Either way, if you love boobs, then help save a pair!

Open Gym - yes, there will be open gym at 9:30am on Saturday.

T-shirts. We need some new ones, right? We are going to bring back an oldie, but a goodie. The "I do the impossible" shirt will make a limited comeback. If you want one of these shirts, then you will need to pre-order it. Email robin@crossfitcp.com if you want to order a shirt. They are black and will be the soft stretchy material.

Finally, what are your plans to keep your food intake under control during the holidays? We have help for you! A Team Challenge! The 2nd Annual Holly Jolly Challenge will begin in November! Teams of 4 (coaches will pick the teams, so no stacking) It is a workout and paleo challenge! There will be a final workout in December followed by a Holiday Pot-Luck meal. Nikki will be sending out a newsletter with full details, so be looking for this info.

Monday

SKILL

Muscle-up Transitions

3x10

WOD

10 Pistols per leg

10 burpees

10 Ring pushups

10 Toes to Bar

10 strict deadhang pullups

10 L-Sits (holds on the paralettes) 10 seconds

10 paralette pushups (for depth) and In/Out

10 Thrusters (#65/#95)

10 KB Swings (1 pood)

10 Air Squats

For Time

CROSSFIT TOTAL FINAL RESULTS

The Results are in! We saw some FANTASTIC PR's today! Great work guys!

Beginner -

1st Place - Jennifer Rollins - improved 22%

2nd Place - Chris Arnold - improved 19.5%

3rd Place - Suzanne Cox - improved 16.6%

Intermediate

1st Place - HB Allen - 9.4%

2nd Place - Jason Smith - 6.6%

3rd Place - Michael Morale - 6.4%

Advanced

1st Place - Rochelle Vance - 24% improvement

Backsquat - 205, Press, 115, Deadlift 300 (Rochelle went on to deadlift a 336 1RM today)

2nd Place - Leah Osborne - 10.8% improvement

Back Squat - 205, Press 110, Deadlift 250

3rd Place - Kate Vilece -

Back Squat - 210, Press 95, Deadlift 275

Overall Total

Men - Josh Staudt 1055

Women - Rochelle Vance 620

CONGRATULATIONS!!

Cheyenne Birthday!

Happy Birthday Cheyenne! Check her out in the FGB5 video

No Limitations CFCP FGB5 from David Tillman on Vimeo.

Don't forget Tomorrow there is NO open gym. Feel free to come cheer on all the competitors who are going for their CrossFit Total! CrossFit Total Challenge Finals Tomorrow. Starts at 9:30 at the 609 box!

WOD

10 snatch (65, 95)

400 m run

15 pull ups

3 rounds

CFCP Likes Winning

Watch our Fight Gone Bad videoHERE!

Make sure and register to comment on the video!!! Positive feedback is needed.

What is your favorite part of the video? When Rochelle whimpers that the workout is "hell?"

Where Bryan looks like he's going to vomit? Post it in the comments on Vimeo! (We want to win another award!)

WOD

Weighted Pull ups

5-5-5-3-3

WOD

21-15-9

Pull ups

OH Squats

*** Don't forget there is NO OPEN GYM ***

Saturday is CrossFit Totals Finals - be looking for your email that will tell you what time to show up!

Interested in joining CrossFit Cedar Park to save a pair of boobs?
Amazing Grace is a charity event that raises money for Mamograms in Action.
Be looking for the newsletter that gives you information to sign up and participate!
The workout will be "Grace" 30 Clean & Jerks for Time
The Date will be October 23rd - EARLY
Email Robin@crossfitcp.com if you have any questions before the newsletter with instructions comes out!

CF Total Finals Coming Up

If you haven't seen it, watch it here. Go to the video page and leave your comments. Judging ends the 15th.

No Limitations CFCP FGB5 from David Tillman on Vimeo.

Only 3 days left till the CrossFit Total Challenge Finals! ARE YOU READY?

WOD

OH Squats

3-3-3-3-3

Wod

10 OH Squats

400m Run

3x

FGB Video

Watch our Fight Gone Bad video HERE!
Make sure and register to comment on the video!!! Positive feedback is needed.

What is your favorite part of the video? When Rochelle whimpers that the workout is "hell?"

Where Bryan looks like he's going to vomit?

You tell us!

STRENGTH

Deadlift
3-3-3-3-3

WOD
10 Deadlifts #185/#225
50 Situps
50 Back extensions

3 rounds

*** Don't forget there is NO OPEN GYM ***

Saturday is CrossFit Totals Finals - be looking for your email that will tell you what time to show up!

Interested in joining CrossFit Cedar Park to save a pair of boobs?
Amazing Grace is a charity event that raises money for Mamograms in Action.
Be looking for the newsletter that gives you information to sign up and participate!
The workout will be "Grace" 30 Clean & Jerks for Time
The Date will be October 23rd - EARLY
Email Robin@crossfitcp.com if you have any questions before the newsletter with instructions comes out!

The Fifty.

Melanie and Deric dropped in for a visit and did a pretty cool wod. Video to come shortly.

WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 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

Post time to comments.

Kettlebell Day

Reminders!!

9:30 - Saturday Open Gym with Nikki

October 16th - CrossFit Total Finals!

WOD

50KB Swings

25 R In/Out

25 L In/Out

25 R Clean and Press

25 L Clean and Press

50 KB Swings

For Time

AMRAP

WOD

AMRAP
15 SDLHP
15 Push Press

#95/#65

20 Minutes

Chad and Deric

Olympian Chad Vaughn, competed this weekend in the first ever CrossFit/USAW Weightlifting Open. Deric also competed and took 2nd place in the 69kg class. The event was an amazing mix of CrossFit and Olympic lifting. Olympic lifters taking on a CrossFit wod is a pretty cool thing to see. Several of the competitors jumped out of their comfort zone to attempt the triplet at the competition. Many of the CrossFitters posted some pretty good lifts too.

Check the video below to see what an amazing lifter Chad Vaughn is. Tons of respect to him for stepping out of that comfort zone and competing this weekend. Check out what Chad had to say about the event here.

After you watch Chad Vaughn Clean and Jerk 175 kilos. Check out Deric's Clean and Jerk from the competition. Great Job Deric!

WOD

3 rounds for time

3 snatch (65-95)

15 overhead squat

400m run

Olympic Athletes in the Suburbs

Cedar Park is one of the fastest growing cities in Texas.  Many move here with the dream of raising children in the award winning schools and calling this city "home". Cedar Park is a visual definition of the suburbs. But, somethings you may not find in the typical suburban neighborhood, your average dad throwing down on some olympic lifts on the side of a fairly busy road, or the busy business woman improving her clean & jerk on her lunch break.

We see it every day at CrossFit Cedar Park. Our members are training like Olympic Athletes as part of a proven fitness program. See what Coach Greg Glassman, founder of CrossFit, has to say about the sport of weightlifting.

 

Today's WOD

Back Squats 

5-5-5-3-3

4Rounds 

25 Air Squats

200m Sprint

Open Gym this Saturday at the 609 Box. Nikki will be coaching.

Monday October 4th

Week 4 in the NFL is almost in the books and for those of you who watched the late game witnessed the G-Men set an NFL record with 9 first half sacks. Which team previously held the record with 8?

Post your answers to comments

Today's WOD

25 squats

25 push-ups

25 pull-ups

25 sit-ups

50 squats

50 push-ups

50 pull-ups

50 sit-ups

75 squats

75 push-ups

75 pull-ups

75 sit-ups

For time

Feed Your Workouts

I spend a minimum of 5 minutes per class talking to at least 1 person about the results they want to achieve, taking their workouts to the next level, or how to get rid of this ache or that pull. Majority of the time the conversation lands on NUTRITION. My biggest piece of advice, load up on your Omega 3 Fish Oils and buy The Paleo Solution, by Robb Wolf.  Get it now! You don't even have to leave your computer, but do 20 burpees for being too lazy to leave your computer!

Also, David & Robin are in attendance at the 2010 CrossFit/USA Weightlifting Open in Colorado (And judging by the picture I posted they are doing a stairclimber workout from hell.) Check out the athletes and their skills on the live feeds. But before you do that, go buy The Paleo Solution and do your 20 burpees.

For those of you who missed out on the Fight Gone Bad Fundraiser workout....

Today's WOD

"FIGHT GONE BAD"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.