Crossfit Cedar Park

BLOG HAS MOVED

2011-04-15T14:20:00.000-01:00

Our blog has officially moved to our webpage www.crossfitcp.com See you there!

Run Faster!

2011-04-14T02:12:00.000-01:00

The 609 lunch crew after hitting some PR's

Learn to run fast and stop injuring yourself! Sign up for pose running Now!

Space is limited

Saturday 5/7 - Our annual POSE RUNNING SEMINAR with 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 Register (scroll to the bottom of the page)

WOD

100 ring dips

rest

4 x time trial 1 k row

It's Time...

2011-04-13T14:37:00.000-01:00

OUCH!

Remember This? It's coming baaaack. Get ready.

WOD

15 box jumps

7 push jerks (155,105)

Rest 2 min

5 rounds

record splits for each round.

Rip Some Squats!

2011-04-12T12:42:00.000-01:00

Brandon works some cleans

Check out rip breaking down some squat geometry

WOD

Back Squat

10-8-6-4-3-2-1-6

then do 1 set of 20 reps at 50% of max

Time To Sweat!

2011-04-11T14:16:00.004-01:00

REMINDERS

Saturday 4/16 - there is no open gym other than the Summit 5K Fun Run. You can still register 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.

Saturday 4/23 - is the Ladies "No Sugar All Spice" Challenge Finals at 9:00am. Ladies make sure you are getting in your workouts and turning in your food logs to Jody and/or Kelli.

Saturday 4/23 - Greg Amundson 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 register to attend.

Saturday 5/7 - Our annual POSE RUNNING SEMINAR with 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 Register (scroll to the bottom of the page)

WOD

4 Rounds for Time

50m Sprint

15 Jumping Lunges (each leg)

15 Push Ups

15 Mountain Climbers (each leg)

15 Squats

Rest

100 Jack knife sit-ups (#20/#14) For Time

Heavy Metal Night is BACK!

2011-04-07T23:35:00.003-01:00

Carlos rocks 11.3 of the Reebok CrossFit Games Open

Happy Birthday Coach Kindel!!

REMINDERS!

6:30PM Friday Nights

HEAVY METAL NIGHT!!!!!!

Open Gym - Saturday 9:30am

April 23rd

Greg Amundson Goal Setting & Positive Self-Talk Seminar

FREE!!!

at Fort Hood

You must REGISTER to attend!

CLICK HERE TO REGISTER

May 7th

POSE RUNNING SEMINAR

1:00pm

$50.00

(Limited Space)

WOD

15 Front Squats - #95/#65

300m Row

10 KB Swings - 1.5/1 pood

4 Rounds for Time

Happy Birthday Coach Trevor!

2011-04-07T14:21:00.003-01:00

Happy Birthday Trevor!

Great job this morning Rob on 11.3 - now get your elbows up!

REMINDERS! Open Gym - Saturday at 9:30am

Ladies Challenge - get your food logs turned in!

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.

May 7th -

$50

Space is limited

FULL DETAILS AND SIGN UP SHEET COMING SOON!

WOD

10 Muscle-ups (scaled as needed)

20 Wallball

30 Hang Power Snatch 65, 45

40 Burpees 30 Thrusers 65, 45

20 Lunges (steps)

10 Toe to Bar

For Time

Running Grace

2011-04-06T11:37:00.000-01:00

A few of your CFCP Reebok CrossFit Games Open Competitors.

WOD

Running "Grace"

3 rounds for time.

10 Clean & Jerk (135, 95)

400 Meter Run

Trevor 8:09

Deadlifts and Double Unders

2011-04-05T12:18:00.003-01:00

REMINDERS!

If you are in the Ladies Challenge, your food logs are due to Jody and Kelli. There is a burpee penalty....

OPEN GYM - Saturday at 9:30am

WOD

Men #225

Women #185

15 deadlifts

25 double unders

12 deadlifts

25 double unders

9 deadlifts

25 double unders

6 deadlift

25 double unders

For Time

Trevor: 3:23

Oly Cert

2011-04-04T14:43:00.000-01:00

Great Time with Coach Burgener!

What a great Olympic Lifting Certification this weekend!

A few of your CFCP coaches learned some skills and techniques from an all star

cast!

Coach Burgener -Senior International Olympic Weightlifting Coach

Ursula Garza Papandrea - Senior International Olympic Weightlifting Coach

Chad Vaughn- 2 time Olympian and National Champion

Casey Burgener - National Champion

Jody Vaughn - Member of the World Team

Congrats to Liz, Kindel, Robin and Mike F

WOD

"Cindy:

AMRAP in 20 minutes

5 pull ups

10 push ups

15 squats

Kindel 23+ 10 rounds

Jon 21+10 rounds

Burpee Day!

2011-04-01T15:15:00.000-01:00

WOD

250 Burpees

3 Minute Rest

150 Burpees

3 Minute Rest

50 Burpees

for time

ha! April Fools!

today's wod

3 attempts for Max Snatch

3 attempts for Max Clean & Jerk

Don't forget Open Gym tomorrow at 9:30

609 box. Bring a friend!

Double AMRAP

2011-03-31T14:24:00.000-01:00

Open gym 9:30 this Saturday at 609.

This weekend several of our coaches will be

at Coach Burgener's Olympic lifting Certification.

Robin

Michael F

Kindel

Liz

will all get to do some Snatch, Clean & Jerk and some Burpees!

AMRAP in 7 minutes

10 toe 2 bar

10 push ups

rest 3 min

AMRAP in 7 minutes

15 kb swings

10 (steps) kb overhead (You cannot set the kb down)

10 immediate burpee penalty for setting the kb down

Always the answer

2011-03-30T13:53:00.000-01:00

Allen goes for it!

WOD

"Whatever the question is, the answer is always to squat more"

--Coach Greg Glassman

Back Squat

5-5-5-5

then

row 500m

25 back extensions

25 sit ups

2 rounds for time

Mash up.

2011-03-29T04:10:00.000-01:00

strict pull ups!

Yesterdays top scores

Wladi 3:43

Rochelle 5:47 (75lbs)

32 of our clients are participating in the Reebok CrossFit Games Open.

If you are not a competitor, register as a fan and follow your CrossFit Cedar Park Team!

Open WOD 11.2 is out at 7 pm tonight!

WOD

For 10 rounds

every 90 seconds perform

100 meter sprint

3 overhead squats

score weight used

Get Strong!

2011-03-28T12:54:00.000-01:00

Protect your hands gang.

3 quick ways

Trim those calluses (file, or emory board, pumice stone)

lotion

don't death grip the bar

The Ladies Challenge was awesome! Thanks to all the gals that came out to prove themselves!

check out Coach Rip on the press

WOD

5 rounds for time of

5 strict pull ups

7 strict press 95,65

15 air squats

Lets Get Filthy

2011-03-25T13:57:00.000-01:00

Suz gets stronger and faster

Tomorrow Tomorrow Tomorrow!

Ladies Challenge Starts!

"NO SUGAR. ALL SPICE"
March 26 - April 23
Email JodyC@crossfitcp.com
or
Kelli@Crossfitcp.com
for a complete list of rules
and to get your "Spice Packet"

At 11:00 The Boys can join in the fun and learn how to eat like a Champion and get Champion results

FOOD 101

Our resident nutrition gurus Chad and Nikki will give a FREE, yes I said

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.

wod

"The Filthy Fifty"

50 Box jumps

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

50 Walking Lunges (50 steps)

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Partners

2011-03-24T12:56:00.000-01:00

Team Challenges and wods usually bring out the best in people. Let's do some teams today!

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!

"NO SUGAR. ALL SPICE"
March 26 - April 23
Email JodyC@crossfitcp.com
or
Kelli@Crossfitcp.com
for a complete list of rules
and to get your "Spice Packet"

Now, after all the fun the ladies have. Our resident nutrition gurus Chad and Nikki will give a FREE, yes I said

Partner up and get some Met Con. OUCH!!

wod

20 min AMRAP

1st partner RUN 800 meters

while the other partner ROWS for distance

score rounds and meters rowed.

A little "Jackie"

2011-03-23T14:11:00.000-01:00

Bill works his cleans

We saw numerous PR's in our Deadlifts yesterday! Great work gang!

Two things

Ladies Challenge starts this Saturday.

Many of y'all were upset that you missed out on The super amazing I Do The Impossible Challenge that

changed lives in miraculous ways. Don't wait on this one.

"NO SUGAR. ALL SPICE"
March 26 - April 23
Email JodyC@crossfitcp.com
or
Kelli@Crossfitcp.com
for a complete list of rules
and to get your "Spice Packet"

Check out the kids of CrossFit OKC doing "Jackie"

WOD

Running "Jackie"

For time

Run 800 m

50 Thrusters

30 Pull ups

Deadlifts and Diane

2011-03-22T15:34:00.001-01:00

Don't forget Spicy Ladies!!

Ladies Challenge
"NO SUGAR. ALL SPICE"
March 26 - April 16
Email JodyC@crossfitcp.com
or
Kelli@Crossfitcp.com
for a complete list of rules
and to get your "Spice Packet"

WOD

15 min to get 1 Rep Max Deadlift

rest

"Diane"

21-15-9

(225, 155) Deadlifts

Handstand push ups

Congrats to Sam!!! 425lb deadlift PR

kettlebell Circuits

2011-03-21T05:39:00.000-01:00

Kettlebells build strength, conditioning and burn fat! Grab one!

Kettlebell circuits

10 single arm swings left

10 single arm swings right

10 in and outs left

10 in and outs right

10 clean and jerk left

10 clean and jerk right

4 rounds for time

Karen meets Baseline

2011-03-18T15:18:00.000-01:00

Jody's Gals do some wall ball!

Open Gym 9:30am on Saturday at 609

Ladies Challenge
"NO SUGAR. ALL SPICE"
March 26 - April 16
Email JodyC@crossfitcp.com
or
Kelli@Crossfitcp.com
for a complete list of rules
and to get your "Spice Packet"

WOD

Baseline

for time

500m row

40 squats

30 sit ups

20 push ups

10 pull ups

get a PR!

Then,

"Karen"

150 wall ball for time

WOD ONE

2011-03-17T13:56:00.000-01:00

Open Wod.

Today's Wod

From the Reebok CrossFit Games Open

In 10 minutes, get AS MANY ROUNDS/REPS AS POSSIBLE of

30 double unders

15 snatch (ground to overhead) (75, 55)

post rounds/reps to comments

3-2-1 Go! 2011 Open Sectionals!

2011-03-16T14:21:00.002-01:00

Jon wants to know where his competition went!

The 2011 Open Sectionals have started.
The WOD has been announced.
CFCP has 30 people competeting.
If you can RX your workouts and are interested - let us know ASAP!
Email wladi@crossfitcp.com
Criteria for judging
MOV
WMV

ANNOUNCEMENTS

Open Gym 9:30am on Saturday at 609

Ladies Challenge
"NO SUGAR. ALL SPICE"
March 26 - April 16
Email JodyC@crossfitcp.com
or
Kelli@Crossfitcp.com
for a complete list of rules
and to get your "Spice Packet"

WOD
"DT"

5 rounds
12 Deadlifts
9 Hang Cleans
6 Jerks
men #155
Women #105

Team

2011-03-15T15:08:00.001-01:00

Get some sprints

Your CrossFit Cedar Park Team is almost set. The Reebok CrossFit Open starts today!!

Don't forget to sign up for the No Sugar All Spice Ladies Challenge! contact kelli@crossfitcp.com

or jodyc@crossfitcp.com to register.

WOD

500m Row

8 Push press (155, 105)

4 rounds, rest as needed between rounds.

record time for each round.

The Open.

2011-03-14T15:20:00.000-01:00

Carson gets ready for the open.

The 2011 Reebok CrossFit Games Open starts tomorrow.

If you haven't registered you should do it now.

You can register as a competitor, or a fan. Do it here REGISTER

After you register yourself search for your team, CrossFit Cedar Park and click "join".

The first wod will be out tomorrow at 3pm.

WOD

Fit Test

400m run

rest

max push ups in 1 min

rest

max sit ups in 1 min

rest

max pull ups in 1 min

score run time and reps.

Ladies Night - Oh What a Night!

2011-03-11T03:02:00.003-01:00

Thank you to all our Ladies who came out to our

Ladies Night at CFCP!

The Ladies got their "tabata" on, food was provided by

My Fit Foods and their were lots of prizes to be had.

Be on the lookout for details for our upcoming

Ladies Only Challenge

No Sugar All Spice

Prelims are March 26th

Speaking of Strong Women!

Congratulations to Meghan

She qualified for the Boston Marathon!

REMINDER:

OPEN GYM

will be a 5K Run

Meet at Cedar Park High School

front parking lot

9:30am

WOD

Tabata Run

REST

Tabata Row

CrossFit Games Open

2011-03-10T17:06:00.002-01:00

Ready to step up to the ultimate challenge and highest level of accountability? The coaches at CFCP strongly encourage any member that are performing our workouts as prescribed to sign up for the CrossFit Games Open.

Next week marks the start of the CrossFit Games Open season... six WODs over six weeks... a world-wide fitness competition, searching for the fittest man and woman on earth. I know for most of us, the CrossFit Games are completely out of reach... you're not going, and neither am I. So why are these competitions so important for us? Continue reading...

DO NOT FORGET LADIES NIGHT!!!

This Thursday night

bring a friend.

Thursday, March 10th

6:30pm

609 W. Whitestone Location

Workout with the CFCP Lady Coaches,

Food Provided by My Fit Foods

Get more info on the

"NO SUGAR. ALL SPICE" Ladies Challenge

WOD
100 Supermen
Go For Form, Not Time

Then:
Back Squats
8-8-6-6-4

And then....
5 minutes of Fun!

"Americans go ALL the way"

2011-03-09T13:33:00.002-01:00

Bryan is swinging the KB American Style - all the way overhead.

REMINDERS:

LADIES NIGHT!!!!
6:30pm
Thursday - 3/10
609 W. Whitestone Blvd
Cedar Park, TX 78613
RSVP:CrossFit Cedar Park

NO OPEN GYM AT 609 Box
Come run a 5k
Meet at 9:30am
CPHS front parking lot
5k Challenge Prelim run

WOD
"Whittman"

15 KB Swings (1.5, 1 pood)
15 Box Jumps (24, 20)
15 Cleans (95, 65)

7 rounds for time

Wall Ball Fran

2011-03-08T15:40:00.000-01:00

Mick hits the rower!

DO NOT FORGET LADIES NIGHT!!!

This Thursday night

bring a friend.

Thursday, March 10th

6:30pm

609 W. Whitestone Location

Workout with the CFCP Lady Coaches,

Food Provided by My Fit Foods

Get more info on the

"NO SUGAR. ALL SPICE" Ladies Challenge

WOD

for time

21-15-9

Wallball

Pull ups

Ringing the PR Bell

2011-03-07T03:42:00.003-01:00

This weekends I Do The Impossible Challenge Finals brought about some amazing PR's - just on that day alone, 11 competitors PR'd their workout. Whether it was a deadlift, pullup, thruster, row or wod PR - it was a pretty phenomenal day!

REMINDERS

Ladies Night

Thursday, March 10th

6:30pm

609 W. Whitestone Location

Workout with the CFCP Lady Coaches,

Food Provided by My Fit Foods

Get more info on the

"NO SUGAR. ALL SPICE" Ladies Challenge

WOD

5 Rounds

Performed with dumbbells

5 DB Deadlift

5 DB Hang Cleans

5 DB Push Press

5 DB Squat

Increase load each round. Rest as necessary between rounds.

Score is highest load completed.

IDI Finals!

2011-03-04T14:08:00.002-01:00

Get ya groove on Cedar Park!

Kelli takes on some double unders!

Reminder: No open gym tomorrow due to the amazing "I do the impossible" Challenge finals!

We need volunteers so please come cheer 'em on as they push to up their scores in this awesome wod!

Hear all of the "impossible" things these competitors have conquered. It is truly inspirational!

WOD

Front Squat

3-3-3-3-3

then

800m run
50 KettleBell Swings (1 pood, 1.5 pood)

1 round so sprint guys!!!

Squat Therapy

2011-03-03T01:09:00.004-01:00

Congratulations to Allen. Yesterday with some reservations, he trusted a spotter and did a handstand! Allen does the impossible - do you?

The 5:30am class taking on Hollow Rock holds

REMINDER - No Open Gym Saturday!

Come out and cheer on our I do the Impossible Challengers in their final workout. We need volunteers, judges and cheerleaders! Come watch your crossfit community kick some butt!

Squat Therapy

WOD

15 Overhead Squats
400 meter run
10 toe 2 bar

4 rounds for time.

Get Ya Pistols On.

2011-03-02T02:07:00.004-01:00

Reminder that the I Do The Impossible Challenge Finals is this Saturday at 8:30am at the 609 location. Please volunteer to help out, judge and cheer our crew on!

So, NO OPEN GYM

Today we have to do some pistols. Check out Adrian teaching the pistol

Pistol progression part 1 [MOV]

[WINDOWS]

Then watch this old school video of "Mary"

[MOV]

[WINDOWS]

WOD
"Mary"
Complete as many rounds in 20 minutes as you can of:

5 Handstand pushups
10 One-legged squats, alternating
15 Pullups

post rounds to comment

Southwest Fitness Throwdown II

2011-03-01T14:14:00.003-01:00

Wod

5 Rounds For Time

250 meter row
15 push ups

Post times to comments

Every Man's Fantasy

2011-02-28T03:54:00.003-01:00

Big congratulations to Carson, Michael and Wladi. They competed this weekend in Southwest Fitness Challenge in El Paso this weekend. After 5 wods over two days, Carson placed 5th, Michael placed 15th and Wladi placed 22nd. Good job guys!

Reminder that the I Do the Impossible Challenge comes to an end this Saturday, March 5th with our final workout. If you are part of the challenge, please get your measurements and pictures done with the original coach who took your measurements this week. There will be no measurements and pictures taken on Saturday before the workout.

SO, NO OPEN GYM on March 5th - If you can volunteer or judge, please contact Wladi.

WOD

"Annie"

50-40-30-20-10

Double unders and situps

12 minute cap

REST

"Grace"
30 Clean & Jerks (#95/#135)

For Time

Top Times

Trevor - 5:05 - Annie, 2:29- Grace

Carson - 4:28 -Annie, 2:13- Grace

Daniel

2011-02-25T02:10:00.004-01:00

Wladi, Carson, Dave N, Mike F.

Your CFCP representatives in El Paso at the

SWFT

(Except Dave, but his birthday was yesterday so Happy Bday Dave)

Coach Nikki Isbell has 5 spaces open to anyone looking for those Forgotten Skills. This is a 3 session, all level Elements class open to current members at a discounted price of $75. Space is limited to keep the focus on you!

You must be able to attend all 3 days

March 14, 15 and 16 at 5:15pm

609 W. Whitestone Blvd

What you'll review in each session:

Session 1

Squats: air squat, back squat, front squat, overhead squat

Push-up

Pull-up and Kipping pull-up

Rowing with the Concept II rower

Short CrossFit workout

Session 2

Deadlift

Sumdo deadlift high pull

Presses: shoulder press, push press, push jerk

Short CrossFit workout

Session 3

Medicine ball clean

Barbell clean

Ring row

Ring dip

Burgener warm-up

Snatch

Short CrossFit workout

Today's

WOD

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Post time to comments.

Enlarge image
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

ManaBeth

2011-02-24T02:23:00.001-01:00

Get Some

Burgener Warm Up

WOD

"Manabeth"

21-15-9

Snatch (135,95)
Ring Dips

Yesterday's best times

Rochelle 11:47

Bill 17:26

Wall Climbs

2011-02-23T02:02:00.001-01:00

Cheryl and Heather throw down at Operation Get Some

Check this video of Speal doing the wall climb wod.

Skill wall climbs 15 min

WOD

400 m run
50 double unders
25 sumo dead lift high pull (95,65)

3 rounds for time

Time Trial

2011-02-22T16:04:00.000-01:00

on the rower

500m time trial

5 rounds

Rest as needed between rounds.

Chad 1:21

Best scores from yesterday

Rochelle 9 rounds + 3 reps.

"Now de leg ahh"

2011-02-21T15:02:00.000-01:00

A pic from CrossFit Champions this weekend.

WOD

15 back squats (95, 65)

8 step ups each leg (24, 20)

10 burpees

AMRAP in 20 Minutes

Time Blocks

2011-02-18T02:25:00.010-01:00

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

Also - local private school, Summit Christian Academy will be hosting a 5K Fun Run and Kids 1K Event on April 16th. SCA is an independent, non-denominational school system that exists as a partnership between its students, parents and faculty. Summit's vision is to equip its students to impact the world through the power of Jesus Christ. To accomplish this, Summit endeavors to enrich the mind of each student through rigorous academics and biblical thinking, to challenge each student to display character that honors Christ and others, and to train students to influence the world around them through Christian service.

Here is the link to get early registration.

WOD

3 minutes Pull-ups

Rest 2 minutes

3 minutes Push-ups

Rest 2 minutes

3 minutes dumbbell thrusters

Rest 2 minutes

3 minutes 100m sprints

Score is reps and sprints

Grabbing Hands Grab All They Can

2011-02-17T03:04:00.000-01:00

Open Gym This Saturday at 9:30 am at the 609 box. Bring a friend it is gonna be a spectacular wod!

Check out Jeff Martone doing some H2H with the kettlebell

wod

(1.5, 1pood)

25 steps each arm Kb lunge

25 goblet squat
5 hspu

5 Rounds. For time

Deadlifts

2011-02-16T15:08:00.000-01:00

WOD

7 Deadlifts (275,185)

800 meter run

4 rounds for time

My Birthday Boy.

2011-02-15T13:30:00.000-01:00

Happy Birthday Colton! Colt turns 8 today. He is awesome.

WOD

"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping.

Use same load for each set. Rest as needed between sets.

Post loads to comments.

What a weekend!

2011-02-14T02:11:00.010-01:00

Congratulations to Deric Maruquin - came in 3rd place at this weekend's Fittest Games Challenge at CrossFit Central!

Congratulations to Roberto Ayala! This was Robert's first competition and he came in 3rd place in the Intermediate Mens 40+ category!!

OPERATION GET SOME

This weekend was our one day Challenge Operation Get Some! We had several people in all categories come and get some! These people competed in 4 wods over a 3 hour period! Congrats to everyone who participated and thank you to everyone who volunteered!

Drum Roll... the winners

Standard Men -
HB Allen 1st place
Jon Rush and Mark Geras tied for 2nd place

Standard Women -
Rochelle Vance - 1st place
Cheryl Thomas - 2nd place

Intermediate Men - Joe Llamas - 1st place

Intermediate Women -
Shelley Kelso - 1st place
Kim Vaughn - 2nd place

SKILL - Pistol and rolling pistol
http://gymnasticswod.com/content/pistol-roll
http://journal.crossfit.com/2008/04/training-the-pistol-by-adrian.tpl

WOD
10 minute AMRAP
10 rolling pistols
10 box jumps
10 ring dips

Oh, Nicole

2011-02-11T14:52:00.003-01:00

Congratulations to Jennifer! Jennifer set her sights on completing the 3m Half Marathon in under 2 hours. Her time? 1:57:52

OPERATION GET SOME! - 1 day challenge. Last day to sign up is today!!!

NO OPEN GYM tomorrow. Come volunteer if you aren't competing.

WOD

"Nicole"

400m Run
Max rep Pull-ups

AMRAP
Score - # of pullups per round and # of rounds

Deadlifts

2011-02-09T23:58:00.004-01:00

Reminder that Operation Get Some is this Saturday. We changed the time to 8am so that we could be finished by noon. This one day challenge has levels for every ability - especially you newbies! Come get involved and get your workout in!

NO OPEN GYM!!!

WOD

Deadlift
8-8-6-6-5

1 Set of 12 deadlift at 50% of your 1 Rep Max

Rowing Time Trial

2011-02-09T13:53:00.000-01:00

We know it's cold out, but don't let that stop ya! Get your CrossFit on.

NO OPEN GYM ON SATURDAY. OPERATION GET SOME WILL BE IN FULL EFFECT!

There are a few spots left. Come in sign up and get some!

WOD

row 800 meter time trial.

This is an all out max effort!

100 toe 2 bar

Newbies

2011-02-08T05:34:00.001-01:00

Along with many others, Nikki and Blakely are new to the family here at CFCP. Nikki started 5 weeks after having a baby! They love this stuff and are slowly drinking the same cool-aid you drank. What would you do differently, if you were just starting this journey into CrossFit? Don't forget to Cheer these newbies on! Encourage them to sign up for Operation Get Some!

Our very own Robert and Deric are competing this Sunday February 13th in The Fittest Games Challenge. Robert is taking on some stiff competition in the intermediate category. Deric is battling some elite level competitors from our region and a couple of ringers from California too. Check it out here. The fittest games challenge.

Top Scores from Monday (with strict press)

Mike F 10 rounds + 2
Jon 10 rounds
Robert 10 rounds

WOD

50 wallball (20lbs)
50 sit ups
50 doubles

3 rounds for time

Congrats Wladi and Sam!

2011-02-07T15:07:00.007-01:00

Congratulations to Wladi and Sam for getting their
CrossFit Level 1 Certifications this weekend!

REMINDERS!

Operations Get Some! Still has some open slots. You need to register BEFORE Saturday in order to participate! There are all levels in this competition and it is about YOU doing YOUR best at your own level!!

Throw-in is only $20! Contact Wladi or Carson or email robin@crossfitcp.com ASAP! Or fill out a registration form.

WOD
5 Press #95m/#65w
10 Pushups on your bar
15 Back Squat (same bar)

AMRAP in 20

Classes are cancelled

2011-02-04T13:33:00.004-01:00

We are officially canceling classes for the remainder of the day. Although our morning classes showed up in force for burpees in the snow.

Open Gym is still on at this time, but check facebook (CrossFit Cedar Park) or blog before heading out.

WOD

Strict ring pull ups groups of 3 sets to failure

50 Double unders
10 burpees
40 Double unders
10 burpees
30 Double unders
10 burpees
20 Double unders
10 burpees
10 Double unders
10 burpees

For Time

Wladi: 4:39
Carson: 4:40
Deric: 3:49

Yeah, its cold - so? Bundle up!

2011-02-03T15:56:00.004-01:00

Don't forget Open Gym is this Saturday at 9:30 with Coach Michael Fiorillo!

Have you signed up for our 1 day challenge - Operation GET SOME!

Saturday, February 12th

3 categories (so no excuses) Beginners, Modified and Standard Levels. Beginners are very encouraged to get involved and participate! We have lots of new people - come get involved with the rest of our CrossFit Cedar Park Community!

Contact Robin@Crossfitcp.com to register or pick up a registration form and get it turned in. Space is limited.

Check out this little quote from Jack Lalanne - "If a man made it, I don't eat it"

WOD

"The Carsonian"

200 meter sprint

20 KB Swings (1pood women, 1.5 men)

7 Rounds

Michael Fiorillo - 13:36

Power Clean

2011-02-02T16:23:00.000-01:00

WOD

for time

(135, 95)

15 Power clean
30 Ring dips

12 power cleans
24. Ring dips

9. Power cleans
18 ring dips

6. Power cleans
12 ring dips

3 power cleans
6 ring dips

Tabata Tabata

2011-02-01T15:31:00.003-01:00

REMINDERS

Open Gym Saturday at 9:30am with Coach Michael Fiorillo

OPERATION "GET SOME" Registration is in full swing. This is a one day competition with 3 categories. Standard, Modified and Beginner. There will be cash prizes for each man and woman in each category. This is the perfect opportunity for our new people to jump in and have fun with our CrossFit Cedar Park Community! Registration forms are at box locations. The throw-in is only $20.

WOD

SKILL- rowing

Tabata Row
40 seconds work, 20 seconds rest

Keep your calories within 3 calories penalty 1 strict pull-up for each calorie short of first row.

Then
25 Jack knife
25 Russian Twists (each side)
25 Reserve Situps
25 Jack knife

for time

Operation Get Some

2011-01-31T15:26:00.002-01:00

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

2011-01-28T14:16:00.000-01:00

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"

2011-01-27T03:00:00.003-01:00

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

2011-01-26T10:00:00.003-01:00

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

2011-01-25T05:00:00.004-01:00

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!

2011-01-24T15:27:00.002-01:00

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

2011-01-21T10:00:00.003-01:00

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

2011-01-20T10:00:00.003-01:00

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.

2011-01-19T09:54:00.001-01:00

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?

2011-01-18T12:00:00.001-01:00

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

2011-01-17T16:09:00.011-01:00

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.

Carson 424

Jon 420

Liz 404 chest 2 bar

Snatch Day!

2011-01-14T15:22:00.004-01:00

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

2011-01-13T12:00:00.000-01:00

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

2011-01-12T12:00:00.001-01:00

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

2011-01-11T12:00:00.002-01:00

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

2011-01-10T12:00:00.002-01:00

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

2011-01-07T19:36:00.003-01:00

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

2011-01-06T12:00:00.003-01:00

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

2011-01-04T12:00:00.002-01:00

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

2011-01-03T13:10:00.004-01:00

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

New Year's Resolutions Anyone?

2010-12-31T14:56:00.004-01:00

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

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

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

TODAY - 12pm workout at the 609 box

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

Family and Friends are welcome.

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

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

WOD

Baseline x 3 rounds

500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

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

John 3:57

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

Making Some Tough Girls!

2010-12-30T17:03:00.005-01:00

Our GirlFit Program is making some tough girls.

Can't wait till summer!

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

They sure would help on that split jerk pr!

15 minutes to get a

1 RM Split Jerk

Rochelle 175lbs

Dave N 245lbs

"Helen"

run 400

21 kb swings

12 pull ups

3 rounds for time

Carson 7:30

Air Force

2010-12-29T16:03:00.007-01:00

REMINDERS!

No 5pm Classes this week at the Clinic

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

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

I DO THE IMPOSSIBLE CHALLENGE! - 1 slot available!

WOD

"Air Force"

20 Thrusters

20 Sumo deadlift high pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

Every Minute on The Minute Perform 4 burpees.

(95, 65)

Dave N 5:57

Nikki 8:30

Deadlifts Anyone?

2010-12-28T10:31:00.003-01:00

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

Now is has been sighted training for next year.

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

Tuesday wod

100 ring dips in as few sets as possible.

score number of sets.

wod

10 to 1 Deadlifts (275, 185)

row 250 between each set of deads.

25 min cap

Eric 13:58

Wladi 13:59

Deric 15:20

Trevor 17:41

Hand Stands

2010-12-27T15:51:00.003-01:00

Hoping you all had a very Merry Christmas!

The schedule the for the week is as follows:

All Classes are on regular schedule through Thursday EXCEPT

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

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

New Year's Day - 11am -

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

skill work

Handstand Push Ups

WOD

10 HSPU

15 Pullups

50 Double Unders

4 Rounds for Time

Deric 5:50

Eric 10:22

Happy Birthday BIGGDAVE!

2010-12-23T14:36:00.004-01:00

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

The Special 40's

40 Squats

40 Pushups

40 Burpees

40 Situps

2 rounds for time

Jon 11:25

Paula 12:53

Wladi 11:33

REMINDERS!

Today - regular schedule

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

Holiday Schedule

2010-12-22T14:15:00.005-01:00

Coach Mike instructs overhead squats.

Holiday Schedule

Friday Christmas Eve

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

Noon- Open to all (609)

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

New Years Eve- Noon only (609)

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

Best Rounds for yesterday

Rochelle 10 + 14 reps

John 11 + 15 reps

Check out this Old School CrossFit Video showing a

Heaving Snatch Balance

WOD

Snatch Balance

5-5-5-5

then,

3 rounds for time

800m run

10 Hang Squat Cleans (105, 155)

Hollow Rock

2010-12-21T10:01:00.002-01:00

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

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

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

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

NO OPEN GYM on Saturday... just saying

WOD

Hollow Rock Holds

3x 30 sec.

a quick video on Hollow Rocks

click here

AMRAP

12 Min

12 box jumps

6 toe 2 bar

3 strict pull ups

rest

Tabata push ups

Holly Jolly II Finals

2010-12-20T12:00:00.001-01:00

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

HOLIDAY SCHEDULE

**Regular Schedule Monday - Thursday**

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

No open gym Saturday - Merry Christmas!

UPCOMING EVENTS

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

WOD

20 db thrusters

red stripe run

15 db thrusters

red stripe run

10 db thrusters

red stripe run

5 db thrusters

red stripe run

for time

Get Some

2010-12-17T16:51:00.003-01:00

Sonny loves wall ball.

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

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

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

WOD

Snatch Pulls

5-5-5-5

record weights

5 rounds for time

20 KB Swings (16kg 24kg)

2o Wall ball (16,20)

Carson 8:42

Sam 13:02

Jason 12:55

Do YOU do the Impossible?

2010-12-16T13:40:00.002-01:00

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

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

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

For all the details I Do The Impossible Challenge

REMINDERS

**NO Open Gym on Saturday**

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

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

THURSDAY

Mobility WOD

Skill
Pistols

WOD

500m Row
20 Burpees

3 Rounds

Rochelle 11:16

Sam 8:48

John 8:42

A triplet wod

2010-12-15T13:31:00.005-01:00

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

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

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

WOD

4 Rounds for time

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

"All Good Things Come From The Deadlift"

2010-12-14T15:01:00.008-01:00

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

Top Times for all 5 rounds.

John 18:26 rx

Taylor 19:21 rx

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

Jody C

Trevor

Nikki

At 609 Box

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

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

WOD

(115, 155)

40 Doubles Unders

40 Deadlifts

30 Double Unders

30 Deadlifts

20 Double Unders

20 Deadlifts

10 Double Unders

10 Deadlifts

For Time

Rochelle 9:42 #125

Trevor 8:04 #185

Carson 5:38 rx

Wladi 5:32 rx

How 'Bout Some "Barbara"

2010-12-13T14:58:00.004-01:00

Carson, Liz and Mike killed it at the ACO

Last week of Holly Jolly II. Finish Strong.

WOD

"Barbara"

20 pull ups

30 push ups

40 sit ups

50 squats

rest 3 min

5 rounds

record times for each round and total time.

Oly Lifts, ACO, and Ladies Night

2010-12-10T15:00:00.007-01:00

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

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

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

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

WOD

Back Squat

10-10-10

"Annie"

for time

50-40-30-20-10

Double unders

sit ups

Coach Trevor Does the Impossible

2010-12-09T12:30:00.000-01:00

Reminders - Ladies Night Friday Night at 6pm

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

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

WOD

400m Run

25 Knees to Elbows

5 Rounds

I Do The Impossible - Challenge

2010-12-08T15:25:00.005-01:00

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

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

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

WOD

3 Ring Dips

6 Push Press #65/#95

9 Box Jumps

AMRAP in 12 Minutes

Jason 14 rounds 3 reps

Paula 10 rounds

Smooth Snatch

2010-12-07T16:29:00.006-01:00

Greg earned his PR yesterday. Great Job all.

Check out what sage says about taking video of your snatch

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

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

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

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

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

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

Read the rest here.

WOD

21 pull ups

5 sets of

1 snatch 3 overhead squats (65, 95)

3 rounds for time

So far today the top scores are

Nikki 12:15 Rx+ 95lbs

John 11:55 Rx

Sonny 15:58 Rx

Trevor 9:49 Rx

Row Row Row a 1k

2010-12-06T16:26:00.006-01:00

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

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

WOD

Skill

Turkish Get Up

3 rounds

1k row time trial

some top times from our box

Hillary 4:11

Nikki 4:00

John 3:15

Carson 3:11

Wladi 3:08

Chad 3:07

Kettlebell Friday

2010-12-03T15:14:00.002-01:00

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

WOD

Strength

Overhead Squat

3-3-3-3-3

then,

3 rounds for time

30 kb swings (1.5 pood, 1 pood)

15 box jumps

Ladies Night

2010-12-02T02:52:00.007-01:00

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

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

UPCOMING EVENTS

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

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

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

WOD

5-4-3-2-1

(155, 115)

deadlifts

hang clean

front squats

push press

back squats

400m run

Good Grub

2010-12-01T10:17:00.002-01:00

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

the Quick Start Guide.

1. Clean out the Pantry

2. Go shopping

3. Cook!

4. Go for a walk

5. Sleep!

read the rest here

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

WOD

for time

50 Ring Dips

40 Press

30 Sumo Deadlift High Pull (65, 95)

20 Burpees

rest,

follow with an

800m sprint Time Trial.

New Tillman Baby!!

2010-11-30T10:30:00.003-01:00

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

Future CrossFit Games Competitor.

Awesome!!!

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

Now, onto today's WOD

Check out the official take on CrossFit and Interval Training,

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

For more click here for the Entire CrossFit Journal Issue

WOD

Mobility WOD

Intervals

30 seconds each station

back squats

ring pull ups

plank hold

double unders

rest

5 rounds

score reps at each station.

Challenge Yourself

2010-11-29T17:07:00.004-01:00

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

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

Paleo recipes to come...

WOD

Strength

Thrusters

3-3-3-3

then,

"Fran-ish"

7-5-3

Thrusters

Pull ups

rest 1 minute

3 rounds for time.

Teamwork

2010-11-28T01:15:00.002-01:00

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

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

Happy Thanksgiving!

2010-11-25T11:00:00.001-01:00

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

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

Schedule

Friday - 12pm open workout at 609 location

Saturday - 9:30am Open Gym