New Tillman Baby!!

Congratulations to Michael & Keisha Tillman and big sister Isabella! Hunter Michael Tillman was born 11/28/10 at 8:21pm. He's a big boy at 8lbs 12oz and 21 inches! Welcome to the family!

Future CrossFit Games Competitor.

Awesome!!!

LADIES NIGHT! - Wednesday 12/1 - 5:30pm at Bettysport located at 12th & Lamar. We will have a wod, paleo deserts, 15% discount on all ladies apparel, shoes, clothes. Shop for jewelry and just have fun!

Now, onto today's WOD

Check out the official take on CrossFit and Interval Training,

Anaerobic activity also benefits cardiovascular function and decreases body fat! In fact, anaerobic exercise is superior to aerobic exercise for fat loss! (http: //www.cbass.com/FATBURN.HTM) Anaerobic activity is, however, unique in its capacity to dramatically improve power, speed, strength, and muscle mass. Anaero- bic conditioning allows us to exert tremendous forces over brief time intervals. One aspect of anaerobic conditioning that bears great consideration is that anaerobic conditioning will not adversely affect aerobic capacity. In fact, properly structured, anaerobic activity can be used to develop a very high level of aerobic fitness without the muscle wasting consistent with high volumes of aerobic exercise!! The method by which we use anaerobic efforts to develop aerobic conditioning is “interval train- ing.”

For more click here for the Entire CrossFit Journal Issue

WOD

Mobility WOD

Intervals

30 seconds each station

back squats

ring pull ups

plank hold

double unders

rest

5 rounds

score reps at each station.

Challenge Yourself

Hope your Thanksgiving was awesome! Now it's time to step up to the challenge. There are many new and amazing things coming up at CrossFit Cedar Park.

Did you get some team wods in for the Holly Jolly Challenge? The data is coming in and some teams are seeing great results in just over week. Weight loss, PR's and feeling super are all things we have heard about this challenge so far.

Paleo recipes to come...

WOD

Strength

Thrusters

3-3-3-3

then,

"Fran-ish"

7-5-3

Thrusters

Pull ups

rest 1 minute

3 rounds for time.

Teamwork

Team MJ2 got together on Thanksgiving morning to complete the Turkey Trot!

Remember you are limited to 10 team workouts! Great work guys!

Happy Thanksgiving!

On this Thanksgiving Day, we would like to take the opportunity to say that we are extremely thankful for our CrossFit Cedar Park Community. You guys (and gals) are like family to us. We appreciate each and every one of you.

Those of you in the Holly Jolly Challenge - enjoy your 24 hours of Cheating! Make sure and drop off your food and workout journals at open gym on Saturday.

Schedule

Friday - 12pm open workout at 609 location

Saturday - 9:30am Open Gym

Fight Gone Bad "style"

REMINDERS

No Evening Classes at either location tonight!

Clinic - 3pm is the late class
609 Box - 12pm is the last class

Thanksgiving - Closed

Friday - 12pm Open Class at 609 location - bring your friends and family and burn off those pies!

Saturay - 9:30am - Open Gym

WOD

Skill - Muscle-up Transition

then

FGB Style - 3 rounds

1 minute Kettlebell Swings
1 minute Pushups - 2010 Games style
1 minute Squats
1 minute Sit ups
1 minute Row for calories

keep track of your reps for score keeping

C&J

ANNOUNCEMENTS

Schedule for this week

CLINIC

Wed - 5:30am, 6:30am, 10am, 12pm & 3pm - no night classes

Thur - Closed

Fri - 12pm Open Gym at 609

Sat - 9:30 Open Gym at 609

609 LOCATION

Wed - 8:30am, 12pm - No night classes

Thur - Closed

Fri - 12pm Open Gym

Sat -9:30 Open Gym

WOD

SKILL

Clean & Push Jerk

WOD

30 Clean & Jerks (#135/#95)

then

5 rounds

10 Pullups

Red Stripe Run (200m)

for time

The Road Perfection is Long

The fiddly thing about practice, whether at programming, exercising, playing the trumpet, drawing, or anything else, is that you rarely notice improvement between one session and the next. Don’t let it discourage you. Being consistent over the long haul is what is required. Eventually you’ll look back and realize you’ve climbed a mountain, one day at a time. -Jamis, 37 Signals Blog

THANKSGIVING WEEK
Monday - Tuesday - regular schedule
Wednesday - 5:30am, 6:30am, 10am, 12pm and 3pm
THERE ARE NO EVENING CLASSES ON WEDNESDAY NIGHT!!!
Thursday - Closed
Friday - Open Gym Style Class at NOON (609 Location)
Saturday - Open Gym as usual

WOD
Seven rounds for time of:

5 Handstand push-ups

10 Deadlift, (185-155)
10 Chest to bar pull-ups

20 Double-unders

Recipe 1 - Paleo Diet Speedy Pancake

Ingredients:

1. Coconut oil
2. 2 Large eggs
3. ½ Cup cashew nut butter
4. ¼ Teaspoon cinnamon
5. ½ Cup sugarless apple sauce
6. ½ Teaspoon Vanilla extract

Directions:

(1) Combine all ingredients in a bowl with the exception of coconut oil. Stir the mixture until they are well battered.

(2) Add a little coconut oil to a non-stick frying pan. Just enough to grease it. And then, add the batter into the frying pan and spread it properly to mould into a pancake shape.

(3) Use low or medium heat to cook it and after a minute or two, flip to fry the other side.

(4) Serve with a Paleo-friendly topping of your choice and enjoy!

Now here's one of my favorite Paleo breakfast beverages.

Recipe 2 - Paleo Vaninut Milk

Ingredients:

1. Small seeds from 1 vanilla bean
2. ¼ Cup of Agave nectar
3. 4 Cups of That coconut water
4. 1 Cup of raw almonds
5. A small pinch of sea salt

Directions:

(1) Add the coconut water and almonds into a blender. Take a nut-milk bag and use it to strain the concoction. Dispose the pulp.

(2) Pour the strained milk mixture into the blender and then toss in the sea salt, vanilla bean seeds, nectar and blend at high speed until smooth.

Now enjoy your heavenly Paleo breakfast drink!

Get Fit Like Santa

NO CLASSES FRIDAY NIGHT!!!!

At 609 Box or at the Clinic!!!

**HOLLY JOLLY CHALLENGE** - To Sign up shoot Robin an email robin@crossfitcp.com or call 512-336-0992 TODAY! If you cannot make it to pluckers or Open Gym you can still take part in the challenge. Stop by the Lakeline location on Friday to pick up a packet.

Friday night PLUCKERS - Family Friendly Happy Hour starting at 6pm on the Patio this Friday Night. Come enjoy food, drinks and company for the next day starts the challenge!

Saturday OPEN GYM - 9:30am at 609 Box

THANKSGIVING WEEK
Monday - Tuesday - regular schedule
Wednesday - 5:30am, 6:30am, 10am, 12pm and 3pm
THERE ARE NO EVENING CLASSES ON WEDNESDAY NIGHT!!!
Thursday - Closed
Friday - Open Gym Style Class at NOON (609 Location)
Saturday - Open Gym as usual

TODAY'S WOD
21-15-9 reps of:
Deadlift
Handstand push-ups
225 for men
185 for the ladies

Oh Nancy, you are such a ....

Great WOD!

















ANNOUNCEMENTS!

NO CLASSES FRIDAY NIGHT!!!!

At 609 Box or at the Clinic!!!


**HOLLY JOLLY CHALLENGE** - if you plan to join this team challenge, we need that info ASAP. We need to put teams together for the challenge. Our goal with the teams is to put family members and friends together as long as it is a balanced group. But we need you to sign up. Shoot Robin an email robin@crossfitcp.com or call 512-336-0992!

PLUCKERS - Family Friendly Happy Hour starting at 6pm on the Patio this Friday Night. Come enjoy food, drinks and company for the next day starts the challenge!

OPEN GYM - 9:30am at 609 Box

THANKSGIVING WEEK
Monday - Tuesday - regular schedule
Wednesday - 5:30am, 6:30am, 10am, 12pm and 3pm
THERE ARE NO EVENING CLASSES ON WEDNESDAY NIGHT!!!
Thursday - Closed
Friday - TBD

December 1st
LADIES NIGHT at Bettysport 5:30pm
Come get in a workout, check out the Bettysport line of workout clothes with a DISCOUNT, Silipada jewelry and some paleo desserts.

Downtown at 12th and Lamar
916 A. West 12th Street
Austin, TX 78703
(512) 473 0040
"Bettysport opened its doors in October of 2004 with the vision to offer women the highest of quality in fitness apparel, footwear and accessories. We found that to be the best quality doesn't always equate to the highest price. You don't need to spend a fortune to find workout apparel that will last through countless sweat sessions, but you do need to know what to look for. And that's where Bettysport comes in....

We do the research and wear testing to make sure the styles in our stores meet this expectation. Everything we carry will last through your toughest workouts and give you the look you can wear with confidence from the gym to the coffee shop.

Fit Happens. Look Good Doing It. Bettysport"

WOD

"Nancy"

5 Rounds

400m Run
15 Overhead Squats #95/#65

For Time

Santa Says...It's Holly Jolly Time

Sign up today.

WOD

"Nicole"

Complete as many rounds in 20 minutes as you can of

Run 400m

Max rep Pull-ups

Who Needs Shoulders?

Holly Jolly!! Do Not Miss It. It's gonna be a blast.

Strength

Front Squats

3-3-3-3-3

WOD

3 rounds for time

21 ring push ups

15 hspu

100 ft overhead lunge. (45, 25)

You gotta love Angie!

Deric Maruquin in the bottom position of Snatch.

**Deric will be assistant coaching tonight at the 5pm & 6pm Heavy Metal Night. Deric has qualified and is competing at the American Open Weightlifting Championship in Ohio this December. Come get your Oly lift on. Drop-in's are welcome.

** Open Gym is tomorrow at 9:30am at the 609 W. Whitestone location.

WOD

"Angie"

100 Pullups

100 Pushups

100 Situps

100 Squats

For Time

Remember our Veterans

check this out...

what have you done today that is awesome?

Remember to thank a Veteran today. Also remember those men and women who have served our country past and present and their family members that make it possible for us to live Free.

WOD

10 Push Press

20 Double Unders

30 Push Press

40 Double Unders

50 Push Press

For Time

then

Tabata Run

Burpee Broadjump Anyone?

Upcoming Events

Saturday 9:30am - Open Gym

Holly Jolly Challenge Registration is open!

WOD

Back Squats
3-3-3-3-3

WOD

100m Burpee Broad Jump
then

4 Rounds

6 HSPU
12 Pullups
24 Box Jumps

For Time

Holly Jolly II

It's that time again! Forget all those extra pounds you normally put on over the holidays. How 'bout a couple PR's instead! Come in and sign up for the Holly Jolly II Team Challenge. Check out the rules here. It's gonna be amazing so don't miss out.

WOD

10 rounds for time

1 clean and jerk (155, 105)

5 pull ups

10 push ups

15 squats

Fit Test

Who doesn't like to measure progress? The Fit Test includes:

1 minute Pushups

1 minute Situps

400m Time Trial

See how much you've improved since the last time.

WOD

7 Rounds

10 Sumo Deadlift High Pull (#95/#65)

10 Ring Dips

For Time

Nothing Feels Quite Like...

Check out these amazing women!

now watch Kendrick Ferris in slow motion. Check out the explosive power Oly Lifting gives

you!

Now watch Wladi PR his snatch. Great Job Wlad!

Tomorrow Open Gym at 609. Be there, ready to PUSH some weight.

WOD

Snatch

1-1-1-1-1

rest

Jackie's Sister

for time

1k row

50 Clusters (hang squat clean to thruster)

30 Pull ups

Get Ya Box Jump On.

Saturday Open Gym at 9:30 am at the 609 box. Bring a friend. It's gonna be a good one.

Check out this cool blog from CrossFit Fire.

All the stuff you don’t like

November 2nd, 2010, by Jennie

"I don't like rowing."
"I hate to run."
"Burpees are the worst!"
"I would sooner die than have to do wall ball shots."
"Man, deadlifts suck."
"That was the WORST workout ever!"

Know what? Big deal. I don't mean to sound insensitive, but.....SO WHAT? Take all the things you don't like, and add them up. Now take all the things you DO like and add that up. Are they even? Or perhaps a little heavy on the "dislike" side?

That's what I thought.

CrossFit is about making you do the things you would otherwise choose not to do. It's about pushing yourself to get uncomfortable, and keep going. CrossFit is about constantly varied, and highly functional movements, and that makes it hard. Hard is good, because it also makes it effective.

(Review: Hard, Good, Effective.)

Know what CrossFit isn't? continue reading

WOD

Push Press

3-3-3-3-3

WOD

5 Rounds

10Box Jump

20 Push Ups

30 KB Swing (1.5, 1 pood)

Handstand Push ups

WOD

20 HSPU

20 Squats

20 Push ups

20 Lunges

20 Ring Dips

20 Deadlifts (175, 135)

20 Pull ups

For Time

CFCP Butchers the Competition

Over the Halloween weekend, Team CrossFit Cedar Park competed in the local Butcher Challenge. Liz Callura, Wladi Montoya, Coach Michael Fiorillo, and Coach Nikki Isbell battled through 3 wods putting them in second place and qualifying the team for the final race to the finish. The team displayed their strength and precision during the max Snatch battle and after multiple obstacles in the final wod team CFCP finished in 4th place over all.

The support from the CP community was amazing. Thank you to everyone who made the trip across town (with the 2 major highways shut down) to yell for the Boo Bees! Special thanks to Coach David Tillman for all the Olympic Coaching!





Today's WOD

Hand Stand Holds 30sx5

Then:

“Elizabeth”

21-15-9

Squat Clean

Ring Dips

Men -135, Ladies - 95

November Events


11/6 - OPEN GYM 9:30am

11/19 - Holly Jolly Happy Hour at Pluckers (Family Friendly)

Packet Pickup and Team Announcements

11/20 - Holly Jolly Challenge 1st workout at Open Gym 9:30am

Thanksgiving Holiday Schedule

Wednesday 11/24

5:30am

10am

12pm

3pm

Thursday 11/25

CLOSED - Gobble Gobble!

Friday

TBD

Saturday

TBD

Unknown and Unknowable

Upcoming Events

11/6 - OPEN GYM 9:30am

11/19 - Holly Jolly Happy Hour at Pluckers
Packet Pickup and Team Announcements

11/20 - Holly Jolly Challenge 1st workout at Open Gym 9:30am

Thanksgiving Holiday Schedule

Wednesday 11/24
5:30am
10am
12pm
3pm

Thursday 11/25
CLOSED

Friday
TBD

Saturday
TBD

Today's WOD

The Unknown - come find out!