Operation Get Some

Danny gets some C2 while the weather is nice!

Operation Get Some

February 12.  One day only!

Test yourself, and have some fun while doing it.  Space is limited.  Sign up today.

Contact   Robin@crossfitcp.com

WOD

3 rounds for time of

30 Over Head Squats (75lbs)

run 400

21 Pull ups

Kelli M.  20:04

Jon R.  14:06

Deric  11:22

Family

Came across this pic from a year ago and it made me think how this family here at CrossFit Cedar Park has grown.  It is pretty awesome, this community you have assembled.  We welcome every new face with fired up enthusiasm!  We cheer 'em through each wod.  We bring them into the family.  We have each other's backs in more than just wods.  Keep it up CrossFit Cedar Park.   You guys Rock!


Operation Get Some

Carson and Wladi wanted to come up with a 1 day competition open to everyone who is a part of the CFCP gang, but especially for anyone who missed out on the I Do The Impossible Challenge (wait till you see the results from that one).  So everyone should get in touch with Robin now to sign up.  Space is limited and its going to be a tough and amazingly fun experience!

Saturday, February 12, 2011.  Contact robin@crossfitcp.com

WOD

MAX effort
for time.
1K row
800 meter sprint
1k row

"Holbrook"

Operation Get Some

Registration is open for 3 categories of competition. Standard, Modified and Beginner. Men and Women. Challenge will consist of multiple wod's that will be challenging, but do-able.
Contact Robin@crossfitcp.com and she will get you in touch with Carson and Wladi.



















U.S. Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife, Heather Holbrook and his parents Joan and James Holbrook.

WOD
"Holbrook"

10 Rounds
5 Thrusters (115# men and 80# women)
10 Pullups
100m Sprint
Rest 1 minute between rounds
Post fastest and slowest rounds.

Its all about the kettlebells

Reminders!

Open Gym is Saturday at 9:30am

OPERATION GET SOME - Challenge

A one-day challenge scheduled for Saturday, February 12th starting at 9am

3 Categories - Standard, Modified and Beginner for both men and women.

$20 Throw-in & $15 goes into the prize kitty for each top Man and Woman in the 3 categories.

WODs will be challenging, but do-able for every level of athlete.

Contact Carson Thomas or Wladi Montoya for more details.

WOD

1.5 pood (24K) men

1 pood (16k) women

3 Turkish Get ups each arm

3 KB Clean and Jerk right arm

3 KB Clean and Jerk left arm

3 KB Snatch right arm

3 KB Snatch left arm

4 Rounds

Press, Push Press, Jerk

Open Gym Saturday at 609 box. 9:30 am It's gonna be wild!

Crazy PR's by all of you guys. Keep putting in the work. It pays off.

WOD

Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

Record your weights to comments.

Watch this video first notice how Annie breathes. She inhales BEFORE the lift, holds her breath and exhales at the top. Super important.

Yesterday's best times

Carson 10:47

Dave N 11::50

HB 11:55

Yeah! Gymnastics Certification!

Nik, TW, and Tucker talk Muscle ups.

Coach Nikki and Liz went up to GSX Athletics to get their CrossFit Gymnastics Certifications this weekend. That means new skills and drills for all of us!

Tucker and Liz.

Back flips anyone?

WOD

20 wall ball (20lbs, 14lbs)

Run 400 meters

5 rounds for time.

Double Shot of Baseline

Jodi & Angela getting after the Dumbbell Bear during the ladies 9:30am Class.

REMINDERS





Open Gym - Saturday at 9:30am with Coach Kelli Middleton!





CLASS TIME CHANGE - next WEEK the 5pm & 6pm at the Clinic will move to 5:30pm and 6:30pm





WOD

Back Squat


3-3-3-3





DOUBLE BASELINE


1K Row

80 Squats

60 Situps

40 Pushups

20 Pullups

For Time

Deric 7:36

Carson 8:03

Jon 8:26

Pesa de gymnasia del Oso

Gotta love a guy running with a 45lb bumper plate...

ANNOUNCEMENTS!!!!

Kids Speed & Agility Training is kicking off again with a new coach. Coach Victoria Goldstein is taking over the class starting Monday. Class is for 7-12 year old kids and is M-F at 4pm. If you would like to have your kiddo try out the class, email robin@crossfitcp.com

CLASS TIME CHANGE - Starting next week, the Clinic evening classes are changing times. We are shifting 1/2 hour back to 5:30pm and 6:30pm (instead of 5pm & 6pm) We hope that this will allow both our CrossFitters and our patients to have ample space in our facility.

Open Gym - 9:30am at the 609 Box - Coach Kelli Middleton will be bringing the WOD.

WOD

"Dumbbell Bear"

Every minute on the minute for 20 minutes perform the following:

5 Dumbbell Deadlifts

5 Dumbbell Hang Cleans

5 Dumbbell Thrusters

Loading should be 45% of your bodyweight.

Coach B.

Brandon LOVES burpees! Great job Brandon.

One of my favorite people and one of my favorite Certifications, Check out Coach Burgener in action! Yay Burpees

For the Mac's

[MOV]

for you PC's

[WMV]

WOD

for time (155, 105)

10 push jerk

1 pull up

9 push jerk

2 pull ups

8 push jerk

3 pull ups

7 push jerk

4 pull ups

6 push jerks

5 pull ups

5 push jerks

6 pull ups

4 push jerks

7 pull ups

3 push jerks

8 pull ups

2 push jerks

9 pull ups

1 push jerk

10 pull ups

Trevor 8:47

Rochelle 14:35

Are you ready for TUESDAY?

Bo's first time at "Tabata Something Else" Working on her situps. Good job Bo!

Don't forget open gym is Saturday at 9:30am. Coach Kelli Middleton will be leading the WOD.

WOD

Mobility
5 minutes squat holding in the bottom position
2 minutes thoracic extension on the foam roller or wall

FRONT SQUATS
8-8-6-6-5

WOD
100 burpees for time

Jon 5:46

Rochelle 6:40

Creative

Nikki gets creative with her CFCP bumper sticker.

Saturday was a fantastic open gym. Coach Carson led a great class!

Check out what he had to say about it in his blog. CrossFit Rocks!

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.

Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.

RX

Carson 424

Jon 420

Liz 404 chest 2 bar

Snatch Day!

Open Gym tomorrow at 9:30 am at the 609 box. Bring a friend. Coach Carson has

something truly amazing planned!

Check this out for some inspiration before you PR that snatch today!

WOD

Power Snatch + Hang Squat Snatch + Snatch

3-3-3-3

then 15 minutes to get your 1rm snatch

Cedar Park Crippler

The week is almost over - lets take it up a notch!

Reminders -
Saturday is OPEN GYM at 9:30am at the 609 Box

WOD

"Cedar Park Crippler"

30 Front Squat (50% of your body weight)
1K Row

2 Rounds

Fight Gone Bad

Do you remember these faces? This was the last time many of them did Fight Gone Bad. Well guess what? Wednesday is FGB day!

Many of you are part of the I Do The Impossible Challenge and some of you have decided to eat better in 2011. I have a new recipe for you. Don't knock unless you try it. I found this recipe after searching several different websites (gotta love google!) This one is from http://cfrscceat.blogspot.com. As usual I'm bad about measuring ingredients, so mine is a bit modified

Cream of Broccoli & Chicken Soup
1lb skinless boneless chicken breasts (I had hormone and antibiotic free on hand)
8 cups broccoli florets
1/2 onion
2 cloves garlic
1 stalk celery
1 T coconut oil
Chicken broth (organic low sodium)
Coconut Milk
black pepper

I cooked the chicken in coconut oil first with a little bit of chicken broth. Then in a large pan I sauteed the garlic, celery and onion in more coconut oil. After the onion was translucent, I had chopped up broccoli - about 8 cups. I steamed for about 10 minutes. Then I threw it all in the food processor and pureed it. Then I put it all back in the large pan and added the coconut milk and chicken broth until I was happy with the consistency of the soup.

I liked it a lot!

Wednesday's WOD

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:

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 (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.

Learning the Muscle-UP

Check this Out! Capital to Coast Relay is having a CrossFit Division. We already have a couple of people interested in being part of the team. If you are interested, please email Robin@crossfitcp.com - she will get all of you in touch with each other. Here is the website http://www.capitaltocoastrelay.com/

This is edited to add part of an email from our own Kathy (DeBack) Brown. She and Mike are currently deployed and she has joined our I Do The Impossible Challenge to motivate her to keep up her workouts.

"I did the WOD from yesterday this am (lunges and box jump burpees), my time was 13:07. I have to go into the back of our 'office'. I take my boss with me, she gets smoked and is loving it. She keeps coming back for more.. she wants me to give her little workouts between meetings, LOL!! She will regret that soon. I'm having to improvise a lot due to lack of equipment in the office. I use cases of juice or water for dumbbells and I have a big tote box for boxjumps. BTW box jumps suck in boots! I hang my rings from a small hole in the beam with a carabineer. Its working okay, but since both straps are in the same latch I can really only do ring pushups. But I'm definitely not complaining, life could be much worse." - Kathy

Kathy at the Regionals

Tuesday

15 Minutes Learning Muscle Up Progression


WOD
2 Muscle ups
5 Deadlifts (#315, #225)


5 Rounds

I Do The Impossible Challenge Kickoff

The Kickoff to the I Do The Impossible Challenge was this weekend!

It was awesome to watch these people set the bar high for their benchmark workout. 30 people have taken on the challenge to improve their health over the next 8 weeks. Coaches will be helping meet goals, change their eating habits, encouraging them to workout more than 2-3 times per week in order for them to Do the Impossible in their own lives! Can't wait to see the "After" pictures!

MONDAY

Mobility Wod

Angels

Lat/Shoulder stretch with band (thumb up) - 2 minutes each side

WOD

150 pushups

*Every time you stop and rest with your chest on the ground constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed, continue with pushups.

*You can rest in the pike position (top of the pushup) only.

Front Squats & Pullups

REMINDER! There is NO OPEN GYM tomorrow!

Please come help out with our I do the Impossible Challenge! We need volunteers, judges and cheering section!

WOD

Front Squat
3-3-3-3-3

Pull Up Ladder
1st minute - 1 pullup
2nd minute - 2 pullups
continue until you cannot complete the number of pullups in that minute

TODAY'S SCORES

Michael T. - #265 Front Squat (PR)
Sam - #225 Front Squat
HB - #225 Front Squat (PR)

Pull up ladder
John R. - 18 rounds
Sam - 17 rounds + 10

Mobility

Reminder there is NO open gym on Saturday!

If you are in the I Do the Impossible Challenge - please come get your measurements and before and after pictures taken care of before Saturday (if possible) - contact your coach.


Mobility wod for 10 minutes





WOD

"Nancy"

400m Run
15 Overhead Squats (#65/#95)

5 Rounds for time

HSPU

Michael Fiorillo, Carson Thomas and Liz Collura competed this past December at the All Cities Open in Dallas, TX. Wladi helped judge and of course, Dave was coaching.

Reminder that there is NO OPEN GYM this Saturday.

Skill

HSPU on the bands

Back Squat
8-8-6-6-5 (2 minute rest in between sets)

WOD
50m Sprint
10 Burpees

4 Rounds

New Year, New Challenges

New challenges for the new year.

Hope you guys have those new challenges written out and that they are

measurable, specific and have they're time limits!

The I do The Impossible Challenge is SOLD OUT. Keep an eye out for the next challenge coming out.

Check out the AWESOME Success stories we just sent out.

Check it here Crossfit Cedar Park Testimonials.

WOD

Tabata row

HB 1011 meters

rochelle 888 meters

Then

12 min amrap

15 kb swings

20 sit ups

30 squats

rochelle 7 rounds + 5 swings

Liz 6 rounds +6 swings