New Year's Resolutions Anyone?

Who still makes New Year's Resolutions? Is a resolution really the same thing as a commitment?

CrossFit Cedar Park has 30 people making a COMMITMENT to their health starting January 8th. The first annual I DO THE IMPOSSIBLE Challenge kicks off with a goal setting seminar and benchmark workout. Our coaches will be guiding these people to achieve success. In 8 weeks we will see people transform their lives, meet their goals and hopefully be able to put checkmarks next to their New Year's Resolutions.

Look for your end of year CrossFit Cedar Park Newsletter in your inbox today. If you are not on our mailing list - look to the right - you can sign up. We are highlighting 4 Inspirational Success Stories.

TODAY - 12pm workout at the 609 box

NEW YEAR'S DAY - 11AM at the 609 Box

Family and Friends are welcome.

Next week all Classes are back on schedule - its time to start showing back up!

Saturday, January 8th - NO OPEN GYM!!!

WOD

Baseline x 3 rounds

500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

Rest 5 minutes in between each set and beat your previous time!

John 3:57

**THIS IS NOT THE WORKOUT FOR THE NOON CLASS TODAY**

Making Some Tough Girls!

Our GirlFit Program is making some tough girls.

Can't wait till summer!

Olympic lifting shoes seem to be the gift for Christmas this year. Did you get some?

They sure would help on that split jerk pr!

15 minutes to get a

1 RM Split Jerk

Rochelle 175lbs

Dave N 245lbs

"Helen"

run 400

21 kb swings

12 pull ups

3 rounds for time

Carson 7:30

Air Force

REMINDERS!

No 5pm Classes this week at the Clinic

New Year's Eve Workouts - 12pm at the 609 W. Whitestone location

New Year's Day - 11am at the 609 W. Whitestone location

I DO THE IMPOSSIBLE CHALLENGE! - 1 slot available!

WOD

"Air Force"

20 Thrusters

20 Sumo deadlift high pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

Every Minute on The Minute Perform 4 burpees.

(95, 65)

Dave N 5:57

Nikki 8:30

Deadlifts Anyone?

First Santa visted us to get you signed up for Holly Jolly II. If you didn't see it check it here.

Now is has been sighted training for next year.

Success stories will be out in a couple of days. They are amazing!! Check your email for the newsletter. If you aren't signed up do it now!

Tuesday wod

100 ring dips in as few sets as possible.

score number of sets.

wod

10 to 1 Deadlifts (275, 185)

row 250 between each set of deads.

25 min cap

Eric 13:58

Wladi 13:59

Deric 15:20

Trevor 17:41

Hand Stands

Hoping you all had a very Merry Christmas!

The schedule the for the week is as follows:

All Classes are on regular schedule through Thursday EXCEPT

5pm at the Clinic Location. That class is CANCELLED for the week.

New Year's Eve - 12pm class ONLY at 609 W. Whitestone

New Year's Day - 11am -

The New Year's Classes are open to family and friends.

skill work

Handstand Push Ups

WOD

10 HSPU

15 Pullups

50 Double Unders

4 Rounds for Time

Deric 5:50

Eric 10:22

Happy Birthday BIGGDAVE!

In Celebration of Coach BIGGDAVE's 40th! Today's wod is

The Special 40's

40 Squats

40 Pushups

40 Burpees

40 Situps

2 rounds for time

Jon 11:25

Paula 12:53

Wladi 11:33

REMINDERS!

Today - regular schedule

Christmas Eve - 6:30am at the Clinic and 12pm at 609

Holiday Schedule

Coach Mike instructs overhead squats.

Holiday Schedule

Friday Christmas Eve

6:30 am with Trevor. Come ready for some fun. (Clinic)

Noon- Open to all (609)

Next week at the clinic there will be NO 5 pm class. 6 pm only

New Years Eve- Noon only (609)

New Years Day- 11:00am Annual Free Community Workout. Bring your friends and family! (609)

Best Rounds for yesterday

Rochelle 10 + 14 reps

John 11 + 15 reps

Check out this Old School CrossFit Video showing a

Heaving Snatch Balance

WOD

Snatch Balance

5-5-5-5

then,

3 rounds for time

800m run

10 Hang Squat Cleans (105, 155)

Hollow Rock

Kirk and Jason row their butts off at the Holly Jolly II finals. Great Fun.

Only 7 spots left on the "I Do The Impossible Challenge."

Email robin@crossfitcp.com and let her know ASAP!

SCHEDULE - Christmas Eve is a 12pm ONLY at the 609 W. Whitestone location

NO OPEN GYM on Saturday... just saying

WOD

Hollow Rock Holds

3x 30 sec.

a quick video on Hollow Rocks

click here

AMRAP

12 Min

12 box jumps

6 toe 2 bar

3 strict pull ups

rest

Tabata push ups

Holly Jolly II Finals

The final challenge for our Holly Jolly competitors was this past weekend. Everyone did fantastic! Thank you to everyone as you gave it your all these past 4 weeks! We saw some really great PALEO food journals and really great team effort. We hope everyone had a good time!

HOLIDAY SCHEDULE

**Regular Schedule Monday - Thursday**

Friday there is ONE workout at 12pm at the 609 Box

No open gym Saturday - Merry Christmas!

UPCOMING EVENTS

I DO THE IMPOSSIBLE CHALLENGE - this challenge (January 8 - March 5) dedicates a coach to your success for 8 weeks. We will be guiding your workouts, nutrition, helping you meet your goals, lose bodyfat, increase strength and accompish the IMPOSSIBLE. We are halfway full and limited to 30 spots. Sign up with Robin@crossfitcp.com

WOD

20 db thrusters

red stripe run

15 db thrusters

red stripe run

10 db thrusters

red stripe run

5 db thrusters

red stripe run

for time

Get Some

Sonny loves wall ball.

No class at 6pm tonight. Holly Jolly finals tomorrow at 9:30 am. A great wod is planned.

CrossFit Potluck is going to be at noon tomorrow. ALL are welcome. At the 609 box.

The "I Do The Impossible Challenge" is nearly sold out. Register with Robin Now! Robin@crossfitcp.com

WOD

Snatch Pulls

5-5-5-5

record weights

5 rounds for time

20 KB Swings (16kg 24kg)

2o Wall ball (16,20)

Carson 8:42

Sam 13:02

Jason 12:55

Do YOU do the Impossible?

What are your goals for the new year? Have you thought about it yet? Lose weight, get stronger, faster, run a 10k? Half marathon? How about feel better? Play outside with your kids? Chase grandkids across the parking lot? Or look better naked? If you've thought about it, now is the time to start writing them down. How will you accomplish these goals?

In the next two weeks, we will be highlighting several people who had goals and have worked extremely hard to accomplish them. The common denominator in all of these people is that they were able to rely on other people to motivate, push, or cajole themselves out of their comfort zone and accomplish something they never might have thought possible. I would think that each one of these people would willingly say "I Do The Impossible." The question is - can you?

The I Do The Impossible Challenge is halfway full and filling fast. If you want in on this challenge. If you want someone motivating you, sticking by you, and helping you for 8 weeks, then you need to stop thinking about it and sign up.

For all the details I Do The Impossible Challenge

REMINDERS

**NO Open Gym on Saturday**

Friday Night there is only a 5pm class at the Clinic location. We will be closing early for our Employee Christmas Party.

12pm Saturday - Holly Jolly CrossFit Potluck. Everyone is invited and no limits on the type of food!

THURSDAY

Mobility WOD

Skill
Pistols

WOD

500m Row
20 Burpees

3 Rounds

Rochelle 11:16

Sam 8:48

John 8:42

A triplet wod

There are only 3 days left for the Holly Jolly II team competition. Some of you have become great friends, some, maybe not so much. Have you stuck to the Paleo? Skipped some sweets. Improved your workouts? The final wod is worth some points!! It will be a little crazy, fun challenging and definitely CrossFit. See ya there Saturday Morning at 9:30.

CrossFit Cedar Park Potluck is at noon. Open to all. Bring some food, bring a friend.

This Friday there will be no 6pm class at the Clinic due to the Employee Christmas Dinner. Feel free to come at 5pm.

WOD

4 Rounds for time

6 HSPU
12 Clean & Jerks #95-135
400m sprint

"All Good Things Come From The Deadlift"

Yesterday "Barbara" proved herself one tough foe. Many could not finish all 5 rounds. Everyone pushed ahead and expanded your comfort zones. Great work.

Top Times for all 5 rounds.

John 18:26 rx

Taylor 19:21 rx

Some of your coaches have started to blog. You can check them out here.

Jody C

Trevor

Nikki

At 609 Box

Holly Jolly finals are Saturday morning 9:30am so There is NO open gym this Saturday.

Followed by our CrossFit Potluck Party open to all who CrossFit with us. CrossFit Cedar Park Potluck is at noon. Come have fun with your fellow CrossFitters. Bring the whole family.

WOD

(115, 155)

40 Doubles Unders

40 Deadlifts

30 Double Unders

30 Deadlifts

20 Double Unders

20 Deadlifts

10 Double Unders

10 Deadlifts

For Time

Rochelle 9:42 #125

Trevor 8:04 #185

Carson 5:38 rx

Wladi 5:32 rx

How 'Bout Some "Barbara"

Carson, Liz and Mike killed it at the ACO

Last week of Holly Jolly II. Finish Strong.

WOD

"Barbara"

20 pull ups

30 push ups

40 sit ups

50 squats

rest 3 min

5 rounds

record times for each round and total time.

Oly Lifts, ACO, and Ladies Night

Holly Jolly finals are next week. We have seen lots of really amazing team photos out in public. That's lots of points. Rack those points up... The race tightens everyday.

This weekend some of our coaches are competing in The All Cities Open hosted by the guys from CrossFit Dallas Central. Mike Fio, Carson, and Liz will be competing.

Deric is competing in the American Open Olympic lifting meet. He lifts this afternoon. Check out the USA Weightlifting site.

Don't Forget Ladies Class at 6pm and fun afterward with Coach Kindel.

WOD

Back Squat

10-10-10

"Annie"

for time

50-40-30-20-10

Double unders

sit ups

Coach Trevor Does the Impossible

Reminders - Ladies Night Friday Night at 6pm



Open Gym - Saturday at 9:30am with Coach Jason



I Do The Impossible Challenge January 8th - March 5th



WOD

400m Run

25 Knees to Elbows



5 Rounds

I Do The Impossible - Challenge

LADIES - don't forget that 6pm Friday night at the Clinic location is a Ladies Class just for you! Coach Kindel will be leading it and afterwards heading out for a Ladies Only Happy Hour!

GUYS - Feel free to come to the 5pm class at the Clinic or Coach Trevor will be at the 609 Box location at 5:30pm

I Do The Impossible - Challenge - Look for the info in your inbox tonight!

WOD

3 Ring Dips

6 Push Press #65/#95

9 Box Jumps

AMRAP in 12 Minutes

Jason 14 rounds 3 reps

Paula 10 rounds

Smooth Snatch

Greg earned his PR yesterday. Great Job all.

Check out what sage says about taking video of your snatch

Don’t ever let someone tell you that you shouldn’t video your snatch

Today is the day that I reveal my deepest darkest secret to the world:

I think I was born with a super power that allows me to view things in slow motion. It is called Slow-Mo Vision. Kind of like x-ray vision, but not really like it at all.

This extremely rare, seriously cool super power gives me a huge advantage when watching the Olympic lifts. It gives me an advantage because I can watch someone do a lift for the first time and know exactly what he or she needs to do to correct it.

I wasn’t aware of this super power until just recently when I overheard someone asking for critique on his lifts. His partner’s response was that the movement was too fast and he couldn’t quite catch what he had done incorrectly. I too was watching the lift and could see that the man pulled with his arms too soon.

Why could I see the technical deficiencies and this man could not? Slow-mo vision was the only logical explanation.

Read the rest here.

WOD

21 pull ups

5 sets of

1 snatch 3 overhead squats (65, 95)

3 rounds for time

So far today the top scores are

Nikki 12:15 Rx+ 95lbs

John 11:55 Rx

Sonny 15:58 Rx

Trevor 9:49 Rx

Row Row Row a 1k

Coach Nik's Birthday was yesterday. Happy Birthday Nikki.

LADIES! - Friday night 6pm class is reserved for you! Coach Kindel will be teaching and afterwards heading out for a ladies happy hour! Please RSVP to robin@crossfitcp.com

WOD

Skill

Turkish Get Up

3 rounds

1k row time trial

some top times from our box

Hillary 4:11

Nikki 4:00

John 3:15

Carson 3:11

Wladi 3:08

Chad 3:07

Kettlebell Friday

Saturday Open gym at 9:30 am is gonna be amazing! The workout is very special with some new movements. Don't miss it.

WOD

Strength

Overhead Squat

3-3-3-3-3

then,

3 rounds for time

30 kb swings (1.5 pood, 1 pood)

15 box jumps

Ladies Night

Michelle is one of our hard to catch on film Clients. Michelle is a regular in the 5:30am class and came to kick some butt at our Open Gym last week.

Ladies Night - Thanks to all the ladies who braved the Austin traffic and drove downtown to Bettysport to check out their clothing lines, shoes, accessories, etc. Thanks to the owner Stephanie and the manager, Carson, from Bettysport for hosting our group. If you haven't had the opportunity to check out their workout clothes, they are super CUTE and FUNCTIONAL! I found some really great sports bras, some Paleo bars that make Larabars eat their heart out and some really cute sweat hairbands. They are locally owned and operated business and you should drive down there and shop. Their slogan "Fit Happens. Look good doing it." is right on!

UPCOMING EVENTS

Saturday 9:30am - Open Gym (and turn in food logs)

Come by and Pick up your graded food logs on FRIDAY.

If you are having trouble knowing what to eat - and there is a lot of repetition from you guys - ask your coach! Check out the CrossFit Cedar Park Facebook FANPAGE - under discussions, we added 3 recipes. An appetizer of garlic crackers, meatball recipe and a chocolate macaroon recipe. (no not Bryan and V's) Want more recipes or help? Just ASK!

WOD

5-4-3-2-1

(155, 115)

deadlifts

hang clean

front squats

push press

back squats

400m run

Good Grub

You should definitely check out Robb Wolf's site. Buy The Book!!

the Quick Start Guide.

1. Clean out the Pantry

2. Go shopping

3. Cook!

4. Go for a walk

5. Sleep!

read the rest here

If you are in the Holly Jolly II and not sure about what you are eating, don't hesitate to ask your coach.

WOD

for time

50 Ring Dips

40 Press

30 Sumo Deadlift High Pull (65, 95)

20 Burpees

rest,

follow with an

800m sprint Time Trial.