tag:blogger.com,1999:blog-8843559181717193512024-02-02T12:39:57.259-01:00Crossfit Cedar ParkDEDICATED TO CHANGING LIVESBiggdavehttp://www.blogger.com/profile/02694761289081770531noreply@blogger.comBlogger832125tag:blogger.com,1999:blog-884355918171719351.post-69726100482181679332011-04-14T02:12:00.000-01:002011-04-14T02:12:49.202-01:00Run Faster!<div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-OqK3turcPOk/TaZjIwwFa5I/AAAAAAAAFRo/us-BGerPwGs/s1600/IMG_5810.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://1.bp.blogspot.com/-OqK3turcPOk/TaZjIwwFa5I/AAAAAAAAFRo/us-BGerPwGs/s320/IMG_5810.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">The 609 lunch crew after hitting some PR's</div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><strong>Saturday 4/16</strong> - there is no open gym other than the <strong>Summit 5K Fun Run</strong>. You can still <a href="http://jogafest5k-eorg.eventbrite.com/" style="color: #dd7700; text-decoration: none;">register</a> for this event and join us. Those in the 5k Challenge will meet at CPHS at 8:15am. The Kids 1K Fun Run is at 8:30am and the 5K kicks off at 9:00am. Package Pickup is at the school (2121 Cypress Creek Road) on Friday from 8:15am - 4:30pm or on Saturday morning. Parking is LIMITED at the school.</span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
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</span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;"><iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/v2W_T77vwfQ" title="YouTube video player" width="480"></iframe></span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;"><br />
</span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="line-height: 18px;"><b>Learn to run fast and stop injuring yourself! Sign up for pose running Now!</b></span><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;"> </span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;"> Space is limited</span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;"><strong>Saturday 5/7</strong> - Our annual <strong>POSE RUNNING SEMINAR with</strong> Level 2 Pose Running Instructor, Valerie Hunt. The Seminar will include technical instruction, exercises, video taping - very hands-on and informative. 1:00pm - 5:00pm at our 609 W. Whitestone Location. Click here to <a href="https://crossfitcp.zenplanner.com/zenplanner/portal/event.cfm?EventId=95033637-CE19-43FC-BC99-B497A62E345C" style="color: #dd7700; text-decoration: none;">Register</a> (scroll to the bottom of the page)</span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;"><br />
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</span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;">WOD</span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;"><br />
</span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;">100 ring dips</span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;"><br />
</span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;">rest </span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;"><br />
</span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;">4 x time trial 1 k row </span></span></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div>Biggdavehttp://www.blogger.com/profile/02694761289081770531noreply@blogger.com0tag:blogger.com,1999:blog-884355918171719351.post-71350690759614460442011-04-13T14:37:00.000-01:002011-04-13T14:37:22.683-01:00It's Time...<div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-4aw9PYf_bqg/TaXBmxopfbI/AAAAAAAAFRg/xplLdrbIypU/s1600/IMG_5875.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://1.bp.blogspot.com/-4aw9PYf_bqg/TaXBmxopfbI/AAAAAAAAFRg/xplLdrbIypU/s320/IMG_5875.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">OUCH!</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Remember This? It's coming baaaack. Get ready.</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" frameborder="0" height="317" src="http://www.youtube.com/embed/v6IjG_R-euI" title="YouTube video player" width="510"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;">WOD</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">15 box jumps </div><div class="separator" style="clear: both; text-align: center;">7 push jerks (155,105)</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Rest 2 min </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">5 rounds</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">record splits for each round.</div>Biggdavehttp://www.blogger.com/profile/02694761289081770531noreply@blogger.com0tag:blogger.com,1999:blog-884355918171719351.post-60077476316575598262011-04-12T12:42:00.000-01:002011-04-12T12:42:53.568-01:00Rip Some Squats!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1iJY56YrvWllAlFDlQM2FP4Y1G0iL5FfujDzzJ_ozXGak3k95LBxLCjNY6b8JwmvFlFKjmeZdNkG_eNdnsI0Rbf3r4O4AV1nAvZOJyGNVyJ7drENNoONMI7SF5BB5im8e4fdF4Rh1fpA/s1600/IMG_5827.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1iJY56YrvWllAlFDlQM2FP4Y1G0iL5FfujDzzJ_ozXGak3k95LBxLCjNY6b8JwmvFlFKjmeZdNkG_eNdnsI0Rbf3r4O4AV1nAvZOJyGNVyJ7drENNoONMI7SF5BB5im8e4fdF4Rh1fpA/s320/IMG_5827.jpg" width="239" /></a></div><div class="separator" style="clear: both; text-align: center;">Brandon works some cleans</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Check out rip breaking down some squat geometry</div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;">WOD</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Back Squat</div><div class="separator" style="clear: both; text-align: center;">10-8-6-4-3-2-1-6</div><div class="separator" style="clear: both; text-align: center;">then do 1 set of 20 reps at 50% of max</div>Biggdavehttp://www.blogger.com/profile/02694761289081770531noreply@blogger.com0tag:blogger.com,1999:blog-884355918171719351.post-87990912356356671872011-04-11T14:16:00.004-01:002011-04-11T14:38:04.973-01:00Time To Sweat!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRpPomGSmesMG063yhesXoM1Rb-GOq-VyoAINrO4MTGsU_nzssjrHd943OtlFvBkneyUBfCfZNjxXNp5Ohz-MOwXYIp5-wzO6MQ_h-vX0JOHl0npC2TqDBzUxnFvyKOFGsjev3QG052V_B/s1600/File0548.JPG"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5594345915884595810" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRpPomGSmesMG063yhesXoM1Rb-GOq-VyoAINrO4MTGsU_nzssjrHd943OtlFvBkneyUBfCfZNjxXNp5Ohz-MOwXYIp5-wzO6MQ_h-vX0JOHl0npC2TqDBzUxnFvyKOFGsjev3QG052V_B/s400/File0548.JPG" style="cursor: hand; display: block; height: 266px; margin: 0px auto 10px; text-align: center; width: 400px;" /></a> <br />
<div align="center"><strong><span style="font-size: 130%;">REMINDERS</span></strong></div><strong>Saturday 4/16</strong> - there is no open gym other than the <strong>Summit 5K Fun Run</strong>. You can still <a href="http://jogafest5k-eorg.eventbrite.com/">register</a> for this event and join us. Those in the 5k Challenge will meet at CPHS at 8:15am. The Kids 1K Fun Run is at 8:30am and the 5K kicks off at 9:00am. Package Pickup is at the school (2121 Cypress Creek Road) on Friday from 8:15am - 4:30pm or on Saturday morning. Parking is LIMITED at the school.<br />
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<strong>Saturday 4/23</strong> - is the <strong>Ladies "No Sugar All Spice" Challenge Finals</strong> at 9:00am. Ladies make sure you are getting in your workouts and turning in your food logs to Jody and/or Kelli.<br />
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<strong>Saturday 4/23</strong> - <strong>Greg Amundson</strong> FREE Seminar at Fort Hood from 10:00am - 1:00pm. Greg is one of the original CrossFitters - going on 10 years and still hitting PRs. His FREE seminar is on Goal Setting and Positive Self-Talk. If you would like to caravan to this seminar, please contact Robin. You must <a href="http://crossfitamundson.com/events?event_id=15">register</a> to attend.<br />
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<strong>Saturday 5/7</strong> - Our annual <strong>POSE RUNNING SEMINAR with</strong> Level 2 Pose Running Instructor, Valerie Hunt. The Seminar will include technical instruction, exercises, video taping - very hands-on and informative. 1:00pm - 5:00pm at our 609 W. Whitestone Location. Click here to <a href="https://crossfitcp.zenplanner.com/zenplanner/portal/event.cfm?EventId=95033637-CE19-43FC-BC99-B497A62E345C">Register</a> (scroll to the bottom of the page)<br />
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<div style="text-align: center;">WOD</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"> 4 Rounds for Time </div><div style="text-align: center;">50m Sprint </div><div style="text-align: center;">15 Jumping Lunges (each leg) </div><div style="text-align: center;">15 Push Ups </div><div style="text-align: center;">15 Mountain Climbers (each leg) </div><div style="text-align: center;">15 Squats </div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Rest </div><div style="text-align: center;"><br />
</div><div style="text-align: center;">100 Jack knife sit-ups (#20/#14) For Time</div><div></div>Robinhttp://www.blogger.com/profile/10572131907154317686noreply@blogger.com0tag:blogger.com,1999:blog-884355918171719351.post-35597057262924089982011-04-07T23:35:00.003-01:002011-04-08T13:08:20.608-01:00Heavy Metal Night is BACK!<div align="center"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaSk5Urxqxo6SzKEubQkACXRWo-DB3852kvHsiwkPjxUNsKrdbED76G1HxgmjoZyTZ5vC_I3kCRF0jxZKRXtl4qrolyilpp_zFkSbtvwUGtrgLbIpNPNBs3jdmHaMjLaoJFP2VmjL1Kici/s1600/DSC_0512.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5593005419994400690" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaSk5Urxqxo6SzKEubQkACXRWo-DB3852kvHsiwkPjxUNsKrdbED76G1HxgmjoZyTZ5vC_I3kCRF0jxZKRXtl4qrolyilpp_zFkSbtvwUGtrgLbIpNPNBs3jdmHaMjLaoJFP2VmjL1Kici/s400/DSC_0512.JPG" style="cursor: pointer; display: block; height: 358px; margin: 0px auto 10px; text-align: center; width: 400px;" /></a> Carlos rocks 11.3 of the Reebok CrossFit Games Open<br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-yrdSdRET2YE/TZ8WhdruHmI/AAAAAAAAFRM/5r_W8u5J3Fc/s1600/IMG_4348.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="237" src="https://1.bp.blogspot.com/-yrdSdRET2YE/TZ8WhdruHmI/AAAAAAAAFRM/5r_W8u5J3Fc/s320/IMG_4348.jpg" width="320" /></a></div><br />
<div style="text-align: center;">Happy Birthday Coach Kindel!!</div><div align="center"></div><br />
<div align="center">REMINDERS!</div><br />
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<div align="center">6:30PM Friday Nights</div><br />
<div align="center">HEAVY METAL NIGHT!!!!!!</div><br />
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<div align="center">Open Gym - Saturday 9:30am</div><br />
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<div align="center">April 23rd</div><br />
<div align="center">Greg Amundson Goal Setting & Positive Self-Talk Seminar</div><br />
<div align="center">FREE!!!</div><br />
<div align="center">at Fort Hood</div><br />
<div align="center">You must REGISTER to attend!</div><br />
<div align="center">CLICK <a href="http://crossfitamundson.com/events?event_id=15">HERE </a>TO REGISTER</div><br />
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<div align="center">May 7th</div><br />
<div align="center">POSE RUNNING SEMINAR</div><br />
<div align="center">1:00pm</div><br />
<div align="center">$50.00 </div><br />
<div align="center">(Limited Space)</div><br />
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<div align="center">WOD</div><br />
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<div align="center">15 Front Squats - #95/#65</div><br />
<div align="center">300m Row</div><br />
<div align="center">10 KB Swings - 1.5/1 pood</div><br />
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<div align="center">4 Rounds for Time</div>Robinhttp://www.blogger.com/profile/10572131907154317686noreply@blogger.com0tag:blogger.com,1999:blog-884355918171719351.post-20891104516326352732011-04-07T14:21:00.003-01:002011-04-07T14:29:29.140-01:00Happy Birthday Coach Trevor!<div align="center"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaDqUjo1y7AimY1EXsBkP2MA0xoWMhTVUQl6lrSGP8fwTID70ibGohmiygQshsdOWdLykwUUFP_QnaVJfaSDehy96GeXrPIzYMAS8po2wvJbWzMBTSraiV4tUuep0B3Mqh8nSbqr99xAr_/s1600/Trevor+Warrior+Dash.jpg"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 266px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5592863232821999058" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaDqUjo1y7AimY1EXsBkP2MA0xoWMhTVUQl6lrSGP8fwTID70ibGohmiygQshsdOWdLykwUUFP_QnaVJfaSDehy96GeXrPIzYMAS8po2wvJbWzMBTSraiV4tUuep0B3Mqh8nSbqr99xAr_/s400/Trevor+Warrior+Dash.jpg" /></a>Happy Birthday Trevor! </div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjW7uPCxJAA2169NFZBkpHM-QpNm_UTXhQlX4MZzete4qaisWXzuov6iVbDojZsHs8ThSg_uPwk7DsK0FyoRtgjGOtERL0WN0hLb7JJvAvmNw4PEp6IKzIaNwJdfZVF30n9MBJIpRt01KvK/s1600/DSC_0424.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 266px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5592862250228668450" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjW7uPCxJAA2169NFZBkpHM-QpNm_UTXhQlX4MZzete4qaisWXzuov6iVbDojZsHs8ThSg_uPwk7DsK0FyoRtgjGOtERL0WN0hLb7JJvAvmNw4PEp6IKzIaNwJdfZVF30n9MBJIpRt01KvK/s400/DSC_0424.JPG" /></a> <br /><div align="center">Great job this morning Rob on 11.3 - now get your elbows up!</div><br /><div align="center">REMINDERS! Open Gym - Saturday at 9:30am </div><br /><div align="center"></div><br /><div align="center">Ladies Challenge - get your food logs turned in! </div><br /><div align="center"></div><br /><div align="center">Pose Running Seminar - Valerie Hunt, Level II Pose Running coach will be here for her once a year seminar with us. Learn how to run faster and prevent knee injuries. </div><br /><div align="center">May 7th - </div><br /><div align="center">$50</div><br /><div align="center">Space is limited</div><br /><div align="center">FULL DETAILS AND SIGN UP SHEET COMING SOON!</div><br /><div align="center"><strong>WOD </strong></div><br /><div align="center"><strong></strong></div><br /><div align="center"><strong>10 Muscle-ups (scaled as needed) </strong></div><br /><div align="center"><strong>20 Wallball </strong></div><br /><div align="center"><strong>30 Hang Power Snatch 65, 45 </strong></div><br /><div align="center"><strong>40 Burpees 30 Thrusers 65, 45 </strong></div><br /><div align="center"><strong>20 Lunges (steps) </strong></div><br /><div align="center"><strong>10 Toe to Bar </strong></div><br /><div align="center"><strong></strong></div><br /><div align="center"><strong>For Time</strong></div><br /><div align="center"><strong></strong></div>Robinhttp://www.blogger.com/profile/10572131907154317686noreply@blogger.com0tag:blogger.com,1999:blog-884355918171719351.post-49523832456825818482011-04-06T11:37:00.000-01:002011-04-06T11:37:44.204-01:00Running Grace<div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-Mc2oF9EYJo4/TZxdNYmo1NI/AAAAAAAAFRE/o8TucIN1JnU/s1600/IMG_5903.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://1.bp.blogspot.com/-Mc2oF9EYJo4/TZxdNYmo1NI/AAAAAAAAFRE/o8TucIN1JnU/s320/IMG_5903.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">A few of your CFCP<a href="http://games.crossfit.com/"> Reebok CrossFit Games Open</a> Competitors.</div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;">WOD</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Running "Grace"</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">3 rounds for time.</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">10 Clean & Jerk (135, 95)</div><div class="separator" style="clear: both; text-align: center;">400 Meter Run </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Trevor 8:09</div><div class="separator" style="clear: both; text-align: center;"><br />
</div>Biggdavehttp://www.blogger.com/profile/02694761289081770531noreply@blogger.com0tag:blogger.com,1999:blog-884355918171719351.post-57749270973363430762011-04-05T12:18:00.003-01:002011-04-05T18:34:30.051-01:00Deadlifts and Double Unders<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgjLBlBtBI14-cY16kkAwwOPPdNhB6YKx9p_-7EYUBK4UZSof80FSztCUstRWW01zaBjjAGzt3MaDBFuu26_-_EyYBfNnZA46V8Il43jerDAApq0D0FufKLtSdWcFlFZzYLyZlCjJGZe6w/s1600/DSC_0021.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 266px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5592088918756784962" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgjLBlBtBI14-cY16kkAwwOPPdNhB6YKx9p_-7EYUBK4UZSof80FSztCUstRWW01zaBjjAGzt3MaDBFuu26_-_EyYBfNnZA46V8Il43jerDAApq0D0FufKLtSdWcFlFZzYLyZlCjJGZe6w/s400/DSC_0021.JPG" /></a> <br /><div>REMINDERS!</div><br /><div>If you are in the Ladies Challenge, your food logs are due to Jody and Kelli. There is a burpee penalty....</div><br /><div></div><br /><div>OPEN GYM - Saturday at 9:30am</div><br /><div></div><br /><div>WOD</div><br /><div></div><br /><div>Men #225</div><br /><div>Women #185</div><br /><div></div><br /><div>15 deadlifts</div><br /><div>25 double unders</div><br /><div>12 deadlifts</div><br /><div>25 double unders</div><br /><div>9 deadlifts</div><br /><div>25 double unders</div><br /><div>6 deadlift</div><br /><div>25 double unders</div><br /><div></div><br /><div>For Time</div><br /><div></div><br /><div>Trevor: 3:23</div>Robinhttp://www.blogger.com/profile/10572131907154317686noreply@blogger.com0tag:blogger.com,1999:blog-884355918171719351.post-15606687423461451232011-04-04T14:43:00.000-01:002011-04-04T14:43:58.750-01:00Oly Cert<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR6CbzOLCrqwLxSpVgY9MvhcoE6NVE0gOuR_UZOErE31AcKQ5PwJI5IFLA3eBCys2G0DweGbD5U2aiVVyjt0Px-Be5c7waV7rhM_Sl-xx5yZosTOr0jOVbJCoVOonMIaV-3knFRBq-tgY/s1600/photo-4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br />
<img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR6CbzOLCrqwLxSpVgY9MvhcoE6NVE0gOuR_UZOErE31AcKQ5PwJI5IFLA3eBCys2G0DweGbD5U2aiVVyjt0Px-Be5c7waV7rhM_Sl-xx5yZosTOr0jOVbJCoVOonMIaV-3knFRBq-tgY/s320/photo-4.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Great Time with Coach Burgener! </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">What a great Olympic Lifting Certification this weekend! </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">A few of your CFCP coaches learned some skills and techniques from an all star </div><div class="separator" style="clear: both; text-align: center;">cast!</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Coach Burgener -Senior International Olympic Weightlifting Coach</div><div class="separator" style="clear: both; text-align: center;">Ursula Garza Papandrea - Senior International Olympic Weightlifting Coach</div><div class="separator" style="clear: both; text-align: center;">Chad Vaughn- 2 time Olympian and National Champion</div><div class="separator" style="clear: both; text-align: center;">Casey Burgener - National Champion </div><div class="separator" style="clear: both; text-align: center;">Jody Vaughn - Member of the World Team</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Congrats to Liz, Kindel, Robin and Mike F</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">WOD</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">"Cindy:</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">AMRAP in 20 minutes</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">5 pull ups</div><div class="separator" style="clear: both; text-align: center;">10 push ups</div><div class="separator" style="clear: both; text-align: center;">15 squats</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Kindel 23+ 10 rounds</div><div class="separator" style="clear: both; text-align: center;">Jon 21+10 rounds </div>Biggdavehttp://www.blogger.com/profile/02694761289081770531noreply@blogger.com0tag:blogger.com,1999:blog-884355918171719351.post-9831028862140552492011-04-01T15:15:00.000-01:002011-04-01T15:15:32.669-01:00Burpee Day!<div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLGlQTiJxCeXQMHBWfupgFkrQAg7JfQJL2piF0MY-1_BeOWEzoJ8ll6kpSOggw606SDp9TXrJ_3KtHECVwmvo3V31BQFpsewi4m4KopqQKjwAWhVCI_9-5RGtt4DgrOU7iCAzN2wq__syw/s1600/Michelle+Row.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5590646026854490258" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLGlQTiJxCeXQMHBWfupgFkrQAg7JfQJL2piF0MY-1_BeOWEzoJ8ll6kpSOggw606SDp9TXrJ_3KtHECVwmvo3V31BQFpsewi4m4KopqQKjwAWhVCI_9-5RGtt4DgrOU7iCAzN2wq__syw/s400/Michelle+Row.jpg" style="cursor: hand; display: block; height: 267px; margin: 0px auto 10px; text-align: center; width: 400px;" /></a> <br />
<br />
<div style="text-align: center;">WOD</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 14px;">250 Burpees<br />
<br />
3 Minute Rest<br />
<span class="text_exposed_show" style="display: inline;"><br />
150 Burpees<br />
<br />
3 Minute Rest<br />
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50 Burpees </span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 14px;"><span class="text_exposed_show" style="display: inline;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 14px;"><span class="text_exposed_show" style="display: inline;">for time</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 14px;"><span class="text_exposed_show" style="display: inline;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 14px;"><span class="text_exposed_show" style="display: inline;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 14px;"><span class="text_exposed_show" style="display: inline;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 14px;"><span class="text_exposed_show" style="display: inline;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 14px;"><span class="text_exposed_show" style="display: inline;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 14px;"><span class="text_exposed_show" style="display: inline;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 14px;"><span class="text_exposed_show" style="display: inline;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 14px;"><span class="text_exposed_show" style="display: inline;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 14px;"><span class="text_exposed_show" style="display: inline;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 14px;"><span class="text_exposed_show" style="display: inline;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 14px;"><span class="text_exposed_show" style="display: inline;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 14px;"><span class="text_exposed_show" style="display: inline;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif;"><span class="Apple-style-span" style="line-height: 14px;">ha! April Fools!</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif;"><span class="Apple-style-span" style="line-height: 14px;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif;"><span class="Apple-style-span" style="line-height: 14px;">today's wod</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif;"><span class="Apple-style-span" style="line-height: 14px;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif;"><span class="Apple-style-span" style="line-height: 14px;">3 attempts for Max Snatch </span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif;"><span class="Apple-style-span" style="line-height: 14px;">3 attempts for Max Clean & Jerk</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif;"><span class="Apple-style-span" style="line-height: 14px;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif;"><span class="Apple-style-span" style="line-height: 14px;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif;"><span class="Apple-style-span" style="line-height: 14px;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif;"><span class="Apple-style-span" style="line-height: 14px;">Don't forget Open Gym tomorrow at 9:30</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif;"><span class="Apple-style-span" style="line-height: 14px;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif;"><span class="Apple-style-span" style="line-height: 14px;">609 box. Bring a friend!</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 14px;"><span class="text_exposed_show" style="display: inline;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 14px;"><span class="text_exposed_show" style="display: inline;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 14px;"><span class="text_exposed_show" style="display: inline;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 14px;"><span class="text_exposed_show" style="display: inline;"><br />
</span></span></div><div></div></div>Robinhttp://www.blogger.com/profile/10572131907154317686noreply@blogger.com0tag:blogger.com,1999:blog-884355918171719351.post-1989374281285886302011-03-31T14:24:00.000-01:002011-03-31T14:24:21.684-01:00Double AMRAP<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp465jOvngEzfqvdS8XdBbkkMBqtHLMbDBiTReMdo_PyAY5YPEv_QC8yAHIB4f1GODWv4B4H7z9-z0rGiApAYKgz3q96Bvchxp9NHP_sxnXYBBYB6SpUf3brUiwyME7DtuL1O6LJE4ydo/s1600/IMG_5444.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp465jOvngEzfqvdS8XdBbkkMBqtHLMbDBiTReMdo_PyAY5YPEv_QC8yAHIB4f1GODWv4B4H7z9-z0rGiApAYKgz3q96Bvchxp9NHP_sxnXYBBYB6SpUf3brUiwyME7DtuL1O6LJE4ydo/s320/IMG_5444.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Open gym 9:30 this Saturday at 609. </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">This weekend several of our coaches will be </div><div class="separator" style="clear: both; text-align: center;">at Coach Burgener's Olympic lifting Certification.</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Robin</div><div class="separator" style="clear: both; text-align: center;">Michael F</div><div class="separator" style="clear: both; text-align: center;">Kindel</div><div class="separator" style="clear: both; text-align: center;">Liz</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">will all get to do some Snatch, Clean & Jerk and some Burpees!</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/cnJPnRE6BKM" title="YouTube video player" width="480"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">AMRAP in 7 minutes</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">10 toe 2 bar</div><div class="separator" style="clear: both; text-align: center;">10 push ups</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">rest 3 min </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">AMRAP in 7 minutes</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">15 kb swings</div><div class="separator" style="clear: both; text-align: center;">10 (steps) kb overhead (You cannot set the kb down)</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">10 immediate burpee penalty for setting the kb down</div>Biggdavehttp://www.blogger.com/profile/02694761289081770531noreply@blogger.com0tag:blogger.com,1999:blog-884355918171719351.post-4818842203947728892011-03-30T13:53:00.000-01:002011-03-30T13:53:24.696-01:00Always the answer<div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-fW4_amzW044/TZNDA2wDryI/AAAAAAAAFQs/7yY212V4BJk/s1600/IMG_5764.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://1.bp.blogspot.com/-fW4_amzW044/TZNDA2wDryI/AAAAAAAAFQs/7yY212V4BJk/s320/IMG_5764.jpg" width="239" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Allen goes for it!</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">WOD</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">"Whatever the question is, the answer is always to squat more"</div><div class="separator" style="clear: both; text-align: center;">--Coach Greg Glassman</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Back Squat </div><div class="separator" style="clear: both; text-align: center;">5-5-5-5</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">then</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">row 500m</div><div class="separator" style="clear: both; text-align: center;">25 back extensions</div><div class="separator" style="clear: both; text-align: center;">25 sit ups </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">2 rounds for time</div>Biggdavehttp://www.blogger.com/profile/02694761289081770531noreply@blogger.com0tag:blogger.com,1999:blog-884355918171719351.post-15235046549624143012011-03-29T04:10:00.000-01:002011-03-29T04:10:26.158-01:00Mash up.<div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-7K5rOOwIcmI/TZFcJEm1fFI/AAAAAAAAFQk/g-J8E5S-WWE/s1600/IMG_5754.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://1.bp.blogspot.com/-7K5rOOwIcmI/TZFcJEm1fFI/AAAAAAAAFQk/g-J8E5S-WWE/s320/IMG_5754.jpg" width="274" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">strict pull ups!</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Yesterdays top scores</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Wladi 3:43</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Rochelle 5:47 (75lbs)</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">32 of our clients are participating in the <a href="http://games.crossfit.com/">Reebok CrossFit Games Open</a>. </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">If you are not a competitor, register as a fan and follow your CrossFit Cedar Park Team!</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Open WOD 11.2 is out at 7 pm tonight!</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">WOD</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">For 10 rounds </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">every 90 seconds perform </div><div class="separator" style="clear: both; text-align: center;">100 meter sprint</div><div class="separator" style="clear: both; text-align: center;">3 overhead squats</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">score weight used </div>Biggdavehttp://www.blogger.com/profile/02694761289081770531noreply@blogger.com0tag:blogger.com,1999:blog-884355918171719351.post-27696805296729287112011-03-28T12:54:00.000-01:002011-03-28T12:54:27.517-01:00Get Strong!<div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-nya2YaNMiMk/TZCNGeFHNpI/AAAAAAAAFQU/Y3wkrSMN--E/s1600/IMG_0030.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://1.bp.blogspot.com/-nya2YaNMiMk/TZCNGeFHNpI/AAAAAAAAFQU/Y3wkrSMN--E/s320/IMG_0030.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;">Protect your hands gang.</div><div class="separator" style="clear: both; text-align: center;">3 quick ways </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Trim those calluses (file, or emory board, pumice stone)</div><div class="separator" style="clear: both; text-align: center;">lotion </div><div class="separator" style="clear: both; text-align: center;">don't death grip the bar</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">The Ladies Challenge was awesome! Thanks to all the gals that came out to prove themselves!</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">check out Coach Rip on the press</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/SAXPJ3PfdyY" title="YouTube video player" width="480"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><br />
<br />
<div style="text-align: center;">WOD</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">5 rounds for time of </div><div style="text-align: center;"><br />
</div><div style="text-align: center;">5 strict pull ups </div><div style="text-align: center;">7 strict press 95,65</div><div style="text-align: center;">15 air squats</div>Biggdavehttp://www.blogger.com/profile/02694761289081770531noreply@blogger.com0tag:blogger.com,1999:blog-884355918171719351.post-39387899912555841292011-03-25T13:57:00.000-01:002011-03-25T13:57:58.165-01:00Lets Get Filthy<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsYnfoA-t_Q2K7oxpjw3oiQFy7e_Be5dPWoeU-ANzqjZkK1TPEGX482lxLj5NoYwYiC7DlJd6WVQbkvierCA_FFYdMWI_7OgyPSE5waOeH9IoWUD9-jLFmcn_YKFYJNjv5gJlAPmUD-5U/s1600/IMG_5677.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsYnfoA-t_Q2K7oxpjw3oiQFy7e_Be5dPWoeU-ANzqjZkK1TPEGX482lxLj5NoYwYiC7DlJd6WVQbkvierCA_FFYdMWI_7OgyPSE5waOeH9IoWUD9-jLFmcn_YKFYJNjv5gJlAPmUD-5U/s320/IMG_5677.jpg" width="239" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Suz gets stronger and faster</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Tomorrow Tomorrow Tomorrow!</div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Ladies Challenge Starts! </span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">"NO SUGAR. ALL SPICE"<br />
March 26 - April 23<br />
Email JodyC@crossfitcp.com<br />
or<br />
Kelli@Crossfitcp.com<br />
for a complete list of rules<br />
and to get your "Spice Packet"</span></div><div><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span></div><div><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">At 11:00 The Boys can join in the fun and learn how to eat like a Champion and get Champion results</span></div><div><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span></div><div><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span></div><div><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">FOOD 101</span></div><div><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span></div><div><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"> Our resident nutrition gurus Chad and Nikki will give a FREE, yes I said</span></div><div><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">FREE. Nutrition lecture for any of y'all that need a little education on the road to a super you! Guys can come too. Nutrition is THE MOST IMPORTANT PART OF YOUR HEALTH AND FITNESS PROGRAM! Step up your game. 11:00 at the 609 box. </span></div><div class="separator" style="clear: both; text-align: auto;"></div><div class="post-body entry-content" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 1.4; position: relative; width: 490px;"><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><span class="Apple-style-span" style="font-size: 12px; white-space: pre;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><span class="Apple-style-span" style="font-size: 12px; white-space: pre;">wod</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><span class="Apple-style-span" style="font-size: 12px; white-space: pre;"><br />
</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><span class="Apple-style-span" style="font-size: 12px; white-space: pre;">"The Filthy Fifty"</span></span></div><div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 20px;">50 Box jumps</span></div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 20px;">50 Jumping pull-ups</span></div><span class="Apple-style-span" style="font-size: 12px; white-space: pre;"><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; white-space: normal;">50 Kettlebell swings, 1 pood</span></div><span class="Apple-style-span" style="color: #cccccc; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 20px; white-space: normal;"><div style="text-align: center;">50 Walking Lunges (50 steps)</div><div style="text-align: center;">50 Knees to elbows</div><div style="text-align: center;">50 Push press, 45 pounds</div><div style="text-align: center;">50 Back extensions</div><div style="text-align: center;">50 Wall ball shots, 20 pound ball</div><div style="text-align: center;">50 Burpees</div><div style="text-align: center;">50 Double unders</div></span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><span class="Apple-style-span" style="font-size: 12px; white-space: pre;"><br />
</span></span></div><div style="clear: both;"></div></div><div class="post-footer" style="background-color: #303030; border-bottom-color: rgb(68, 68, 68); border-bottom-style: solid; border-bottom-width: 1px; color: #888888; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 11px; line-height: 1.6; margin-bottom: 0px; margin-left: -2px; margin-right: -2px; margin-top: 20px; padding-bottom: 5px; padding-left: 10px; padding-right: 10px; padding-top: 5px;"><div 09'="" addthis:title="Epic Challenge Finals \" addthis:url="http://crossfitcp.blogspot.com/2010/04/epic-challenge-finals-09.html" class="addthis_toolbox addthis_default_style"><a class="addthis_button_compact at300m" href="http://www.addthis.com/bookmark.php?v=250&username=biggdavet" style="color: #dd7700; cursor: pointer; float: left; padding-bottom: 0px; padding-left: 2px; padding-right: 2px; padding-top: 0px; text-decoration: none;"></a></div></div>Biggdavehttp://www.blogger.com/profile/02694761289081770531noreply@blogger.com0tag:blogger.com,1999:blog-884355918171719351.post-37111097293015244402011-03-24T12:56:00.000-01:002011-03-24T12:56:24.161-01:00Partners<div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-9zcWKfA1WlU/TYtKnNNvxtI/AAAAAAAAFP8/3SVmdtNnRBo/s1600/photo-2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://1.bp.blogspot.com/-9zcWKfA1WlU/TYtKnNNvxtI/AAAAAAAAFP8/3SVmdtNnRBo/s320/photo-2.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Team Challenges and wods usually bring out the best in people. Let's do some teams today!</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">So Saturday is for the super spicy ladies of our group. I know that Jody and Kelli have some way cool things planned for you gals. Sign up! </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">"NO SUGAR. ALL SPICE"<br />
March 26 - April 23<br />
Email JodyC@crossfitcp.com<br />
or<br />
Kelli@Crossfitcp.com<br />
for a complete list of rules<br />
and to get your "Spice Packet"</span></div><div><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span></div><div><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span></div><div><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Now, after all the fun the ladies have. Our resident nutrition gurus Chad and Nikki will give a FREE, yes I said</span></div><div><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">FREE. Nutrition lecture for any of y'all that need a little education on the road to a super you! Guys can come too. Nutrition is THE MOST IMPORTANT PART OF YOUR HEALTH AND FITNESS PROGRAM! Step up your game. 11:00 at the 609 box. </span></div><div><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span></div><div>Partner up and get some Met Con. OUCH!!</div><div><br />
</div><div>wod</div><div>20 min AMRAP</div><div><br />
</div><div>1st partner RUN 800 meters</div><div>while the other partner ROWS for distance</div><div><br />
</div><div>score rounds and meters rowed. </div><div><br />
</div><div><br />
</div><br />
<div class="separator" style="clear: both; text-align: center;"><br />
</div>Biggdavehttp://www.blogger.com/profile/02694761289081770531noreply@blogger.com0tag:blogger.com,1999:blog-884355918171719351.post-92150003868166800142011-03-23T14:11:00.000-01:002011-03-23T14:11:42.939-01:00A little "Jackie"<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqORGrwfyaaUARNfC9lQBifltWTAjvO7NfGsPwm7rS41kNNXzAfNpBTLM81zeMQ-zYVz8XwFsNbcnhv4Q8aGP6A27F2OPULjN04KKBDQVz-1wKeuPE9V84dhcDSg9KAZ_kE1KEZDUlqi8/s1600/IMG_0006.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqORGrwfyaaUARNfC9lQBifltWTAjvO7NfGsPwm7rS41kNNXzAfNpBTLM81zeMQ-zYVz8XwFsNbcnhv4Q8aGP6A27F2OPULjN04KKBDQVz-1wKeuPE9V84dhcDSg9KAZ_kE1KEZDUlqi8/s320/IMG_0006.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Bill works his cleans</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">We saw numerous PR's in our Deadlifts yesterday! Great work gang!</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Two things </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Ladies Challenge starts this Saturday.</div><div class="separator" style="clear: both; text-align: center;">Many of y'all were upset that you missed out on The super amazing I Do The Impossible Challenge that </div><div class="separator" style="clear: both; text-align: center;">changed lives in miraculous ways. Don't wait on this one.</div><div class="separator" style="clear: both; text-align: center;">sign up today Spicy Ladies before it is too late!</div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">"NO SUGAR. ALL SPICE"<br />
March 26 - April 23<br />
Email JodyC@crossfitcp.com<br />
or<br />
Kelli@Crossfitcp.com<br />
for a complete list of rules<br />
and to get your "Spice Packet"</span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;">Check out the kids of CrossFit OKC doing "Jackie"</span></span></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">WOD</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Running "Jackie"</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">For time</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Run 800 m </div><div class="separator" style="clear: both; text-align: center;">50 Thrusters</div><div class="separator" style="clear: both; text-align: center;">30 Pull ups</div><div class="separator" style="clear: both; text-align: center;"><br />
</div>Biggdavehttp://www.blogger.com/profile/02694761289081770531noreply@blogger.com0tag:blogger.com,1999:blog-884355918171719351.post-87351759378469899862011-03-22T15:34:00.001-01:002011-03-22T15:35:00.976-01:00Deadlifts and Diane<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidXT5z2OQca469dMCAlzhJuXttUBWrs-8bHKPJV1TGLlRjkQx2ziapAbbTwMe_98Fn5El5pprjK6dOct2BHNi2VzlMOyU5z_xPo1-OfWUrfdP41cCNP53322iMMmj7gTdPCu9BCWr_MK0/s1600/IMG_5647.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidXT5z2OQca469dMCAlzhJuXttUBWrs-8bHKPJV1TGLlRjkQx2ziapAbbTwMe_98Fn5El5pprjK6dOct2BHNi2VzlMOyU5z_xPo1-OfWUrfdP41cCNP53322iMMmj7gTdPCu9BCWr_MK0/s320/IMG_5647.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Don't forget Spicy Ladies!!</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Ladies Challenge<br />
"NO SUGAR. ALL SPICE"<br />
March 26 - April 16<br />
Email JodyC@crossfitcp.com<br />
or<br />
Kelli@Crossfitcp.com<br />
for a complete list of rules<br />
and to get your "Spice Packet"</span></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">WOD</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">15 min to get 1 Rep Max Deadlift</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">rest </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">"Diane"</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">21-15-9</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">(225, 155) Deadlifts </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Handstand push ups</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Congrats to Sam!!! 425lb deadlift PR</div><div class="separator" style="clear: both; text-align: center;"><br />
</div>Biggdavehttp://www.blogger.com/profile/02694761289081770531noreply@blogger.com0tag:blogger.com,1999:blog-884355918171719351.post-29470120639876116372011-03-21T05:39:00.000-01:002011-03-21T05:39:55.849-01:00kettlebell Circuits<div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-8-sM67U0Mzc/TYbJnTL3StI/AAAAAAAAFPc/i8k6RgWkvAM/s1600/IMG_0013.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://1.bp.blogspot.com/-8-sM67U0Mzc/TYbJnTL3StI/AAAAAAAAFPc/i8k6RgWkvAM/s320/IMG_0013.jpg" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Kettlebells build strength, conditioning and burn fat! Grab one!</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Kettlebell circuits</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">10 single arm swings left </div><div class="separator" style="clear: both; text-align: center;">10 single arm swings right</div><div class="separator" style="clear: both; text-align: center;">10 in and outs left </div><div class="separator" style="clear: both; text-align: center;">10 in and outs right</div><div class="separator" style="clear: both; text-align: center;">10 clean and jerk left </div><div class="separator" style="clear: both; text-align: center;">10 clean and jerk right</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">4 rounds for time </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div>Biggdavehttp://www.blogger.com/profile/02694761289081770531noreply@blogger.com0tag:blogger.com,1999:blog-884355918171719351.post-36329800772462646162011-03-18T15:18:00.000-01:002011-03-18T15:18:20.149-01:00Karen meets Baseline<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3vVUqdn8PR-SxQmjpR_ooK849qfBYrTnpO2tVXjtw6CcXJL-ZuAiaqSufezT8fTeJ6pY-acRZLQmUGCpaWicCR4H6tLtlQZbMsTu166LqgF6RxbVxOKSLNaw29RqaAEEEzhkthC-kCUg/s1600/IMG_0193.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3vVUqdn8PR-SxQmjpR_ooK849qfBYrTnpO2tVXjtw6CcXJL-ZuAiaqSufezT8fTeJ6pY-acRZLQmUGCpaWicCR4H6tLtlQZbMsTu166LqgF6RxbVxOKSLNaw29RqaAEEEzhkthC-kCUg/s320/IMG_0193.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;">Jody's Gals do some wall ball!</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Open Gym 9:30am on Saturday at 609<br />
<br />
Ladies Challenge<br />
"NO SUGAR. ALL SPICE"<br />
March 26 - April 16<br />
Email JodyC@crossfitcp.com<br />
or<br />
Kelli@Crossfitcp.com<br />
for a complete list of rules<br />
and to get your "Spice Packet"</span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;">WOD</span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;"><br />
</span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;">Baseline</span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;">for time </span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;">500m row </span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;">40 squats </span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;">30 sit ups</span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;">20 push ups</span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;">10 pull ups</span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;"><br />
</span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;">get a PR!</span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;"><br />
</span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;">Then, </span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;">"Karen"</span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;">150 wall ball for time</span></span></div>Biggdavehttp://www.blogger.com/profile/02694761289081770531noreply@blogger.com0tag:blogger.com,1999:blog-884355918171719351.post-53507168660906747332011-03-17T13:56:00.000-01:002011-03-17T13:56:02.279-01:00WOD ONE<div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-pA1pxcRTFrs/TYIgZART9rI/AAAAAAAAFPM/cau-Fo5Xf4U/s1600/DSC_1742.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://1.bp.blogspot.com/-pA1pxcRTFrs/TYIgZART9rI/AAAAAAAAFPM/cau-Fo5Xf4U/s320/DSC_1742.jpg" width="212" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Open Wod.</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Today's Wod</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">From the Reebok CrossFit Games Open </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">In 10 minutes, get AS MANY ROUNDS/REPS AS POSSIBLE of</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">30 double unders </div><div class="separator" style="clear: both; text-align: center;">15 snatch (ground to overhead) (75, 55)</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">post rounds/reps to comments </div>Biggdavehttp://www.blogger.com/profile/02694761289081770531noreply@blogger.com0tag:blogger.com,1999:blog-884355918171719351.post-55492264403814972812011-03-16T14:21:00.002-01:002011-03-16T14:30:29.903-01:003-2-1 Go! 2011 Open Sectionals!<div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrvUPK-MuhEoQ6YN_Hq-qyDD8QUide11rJWg1l5RRpYAhyphenhyphena04YjcKlcHjAfmXrc-9E0nHbLn4s82LKJOYEqfZdeq7UZyqL5HnRC79bhyphenhyphenxhkraHJ9XubnA8txw78qldaL_HoaquaYON1Ovp/s1600/DSC_1902.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 266px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrvUPK-MuhEoQ6YN_Hq-qyDD8QUide11rJWg1l5RRpYAhyphenhyphena04YjcKlcHjAfmXrc-9E0nHbLn4s82LKJOYEqfZdeq7UZyqL5HnRC79bhyphenhyphenxhkraHJ9XubnA8txw78qldaL_HoaquaYON1Ovp/s400/DSC_1902.JPG" alt="" id="BLOGGER_PHOTO_ID_5584698525717334738" border="0" /></a><br />Jon wants to know where his competition went!<br /><br />The 2011 Open Sectionals have started.<br />The WOD has been announced.<br />CFCP has 30 people competeting.<br />If you can RX your workouts and are interested - let us know ASAP!<br />Email wladi@crossfitcp.com<br />Criteria for judging<br /><a href="http://pd.crossfit.com/games/video/Games2011_Open_ExplanationWod1.mov"><span style="text-decoration: underline;">MOV</span></a><br />WMV<br /><br />ANNOUNCEMENTS<br /><br />Open Gym 9:30am on Saturday at 609<br /><br />Ladies Challenge<br /> "NO SUGAR. ALL SPICE"<br />March 26 - April 16<br />Email JodyC@crossfitcp.com<br />or<br />Kelli@Crossfitcp.com<br />for a complete list of rules<br />and to get your "Spice Packet"<br /><br />WOD<br />"DT"<br /><br />5 rounds<br />12 Deadlifts<br />9 Hang Cleans<br />6 Jerks<br />men #155<br />Women #105<br /></div>Robinhttp://www.blogger.com/profile/10572131907154317686noreply@blogger.com0tag:blogger.com,1999:blog-884355918171719351.post-44562715328764041752011-03-15T15:08:00.001-01:002011-03-15T16:03:05.236-01:00Team<div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-kbGC_wEyR-o/TX-MLXrFHpI/AAAAAAAAFPE/WCorEz7_FE0/s1600/DSC_1857.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://1.bp.blogspot.com/-kbGC_wEyR-o/TX-MLXrFHpI/AAAAAAAAFPE/WCorEz7_FE0/s320/DSC_1857.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;">Get some sprints</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Your CrossFit Cedar Park Team is almost set. The <a href="http://games.crossfit.com/"><span class="Apple-style-span" style="color: blue;">Reebok CrossFit Open</span></a> starts today!!</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Don't forget to sign up for the No Sugar All Spice Ladies Challenge! contact <a href="mailto:kelli@crossfitcp.com"><span class="Apple-style-span" style="color: blue;">kelli@crossfitcp.com</span></a></div><div class="separator" style="clear: both; text-align: center;">or <a href="mailto:jodi@crossfitcp.com"><span class="Apple-style-span" style="color: blue;">jodyc@crossfitcp.com</span></a> to register. </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">WOD</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">500m Row</div><div class="separator" style="clear: both; text-align: center;">8 Push press (155, 105)</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">4 rounds, rest as needed between rounds. </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">record time for each round. </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div>Biggdavehttp://www.blogger.com/profile/02694761289081770531noreply@blogger.com0tag:blogger.com,1999:blog-884355918171719351.post-35691230282061696682011-03-14T15:20:00.000-01:002011-03-14T15:20:37.366-01:00The Open.<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlZrQ0d-yArIlspTOvlwpNsD1UtZfW6Qge6Jcm8Y8ROzTc-JiM5Mg3F8xQrVdTcVXws3UXAeCWlcgyAJj1hrTDHQE4DEAuKRYZTVEcNuCE-MdJb61BMk0v7deTq5locHXaf-KMJTBZTpM/s1600/IMG_5463.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlZrQ0d-yArIlspTOvlwpNsD1UtZfW6Qge6Jcm8Y8ROzTc-JiM5Mg3F8xQrVdTcVXws3UXAeCWlcgyAJj1hrTDHQE4DEAuKRYZTVEcNuCE-MdJb61BMk0v7deTq5locHXaf-KMJTBZTpM/s320/IMG_5463.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Carson gets ready for the open.</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">The 2011 Reebok CrossFit Games Open starts tomorrow.</div><div class="separator" style="clear: both; text-align: center;">If you haven't registered you should do it now. </div><div class="separator" style="clear: both; text-align: center;">You can register as a competitor, or a fan. Do it here <span class="Apple-style-span" style="color: #3d85c6;"><a href="http://games.crossfit.com/">REGISTER</a></span></div><div class="separator" style="clear: both; text-align: center;">After you register yourself search for your team, CrossFit Cedar Park and click "join".</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">The first wod will be out tomorrow at 3pm. </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">WOD</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Fit Test </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">400m run</div><div class="separator" style="clear: both; text-align: center;">rest </div><div class="separator" style="clear: both; text-align: center;">max push ups in 1 min</div><div class="separator" style="clear: both; text-align: center;">rest </div><div class="separator" style="clear: both; text-align: center;">max sit ups in 1 min</div><div class="separator" style="clear: both; text-align: center;">rest </div><div class="separator" style="clear: both; text-align: center;">max pull ups in 1 min</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">score run time and reps. </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div>Biggdavehttp://www.blogger.com/profile/02694761289081770531noreply@blogger.com0tag:blogger.com,1999:blog-884355918171719351.post-46653352911410423932011-03-11T03:02:00.003-01:002011-03-11T03:11:46.553-01:00Ladies Night - Oh What a Night!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimApv0gF2ZEec0i6UUizt2eGZi9FW3LFLDWJ6uLN7lGXs0pcmBFIrIeV-uqNsRamSiJP1vq7PwVYzuK45lOZHhM3-COxX0By8UhQk-qEn4AyEEYphUYywVTP80MLjVg_HzI77QHtfbpLji/s1600/DSC_0008.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 400px; DISPLAY: block; HEIGHT: 266px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5582668381766903458" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimApv0gF2ZEec0i6UUizt2eGZi9FW3LFLDWJ6uLN7lGXs0pcmBFIrIeV-uqNsRamSiJP1vq7PwVYzuK45lOZHhM3-COxX0By8UhQk-qEn4AyEEYphUYywVTP80MLjVg_HzI77QHtfbpLji/s400/DSC_0008.JPG" /></a><br /><div align="center">Thank you to all our Ladies who came out to our</div><div align="center">Ladies Night at CFCP!</div><div align="center">The Ladies got their "tabata" on, food was provided by</div><div align="center">My Fit Foods and their were lots of prizes to be had.</div><div align="center"> </div><div align="center">Be on the lookout for details for our upcoming </div><div align="center">Ladies Only Challenge</div><div align="center"><em><strong><span style="font-family:lucida grande;font-size:130%;color:#cc33cc;">No Sugar All Spice</span></strong></em></div><div align="center">Prelims are March 26th</div><div align="center"><br /> </div><div align="center"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEn_0LiHaR2B5iNgQNQAP8-x6dsbI16UBd1iRXNmbKzCW1CDg8HbJcpWBJKsymc8u83HRAJHgV70PGm1M0pURAjl2mcUmp_OAYpOFyDg_27VjyxXJUuS8oMVC30ar0oiwCh0k62wUCRYzk/s1600/Meghan_edited-1.jpg"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 308px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5582668239179645682" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEn_0LiHaR2B5iNgQNQAP8-x6dsbI16UBd1iRXNmbKzCW1CDg8HbJcpWBJKsymc8u83HRAJHgV70PGm1M0pURAjl2mcUmp_OAYpOFyDg_27VjyxXJUuS8oMVC30ar0oiwCh0k62wUCRYzk/s400/Meghan_edited-1.jpg" /></a> Speaking of Strong Women!</div><div align="center">Congratulations to Meghan </div><div align="center">She qualified for the Boston Marathon!</div><div align="center"> </div><div align="center"> </div><div align="center">REMINDER:</div><div align="center">OPEN GYM</div><div align="center">will be a 5K Run</div><div align="center">Meet at Cedar Park High School</div><div align="center">front parking lot</div><div align="center">9:30am</div><div align="center"> </div><div align="center">WOD</div><div align="center"> </div><div align="center">Tabata Run</div><div align="center">REST</div><div align="center">Tabata Row<br /><br /></div><div align="center"></div>Robinhttp://www.blogger.com/profile/10572131907154317686noreply@blogger.com0