Deadlifts and Double Unders

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

Newbies

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

"All Good Things Come From The Deadlift"

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

Top Times for all 5 rounds.

John 18:26 rx

Taylor 19:21 rx

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

Jody C

Trevor

Nikki

At 609 Box

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

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

WOD

(115, 155)

40 Doubles Unders

40 Deadlifts

30 Double Unders

30 Deadlifts

20 Double Unders

20 Deadlifts

10 Double Unders

10 Deadlifts

For Time

Rochelle 9:42 #125

Trevor 8:04 #185

Carson 5:38 rx

Wladi 5:32 rx

Fitness Test

Fitness Test

Max push ups in 1 min

Max sit ups in 1 min

400m time trial

WOD

10 thrusters(65, 95)

50 double unders

8 thrusters

40 double unders

6 thrusters

30 double unders

4 thrusters

20 double unders

2 thrusters

10 double unders

for time

Road Trip To Ft. Worth

So we are headed up to Ft Worth today for Regionals. The Team is Ready, Carson and Deric are ready. Follow us on Facebook and Twitter for updates.

There will be class tonight. There will be NO open gym tomorrow.

Our FREE Community Memorial day WOD will be at noon on Monday. Bring a friend.

WOD

"Annie"

50-40-30-20-10

Double unders

sit ups

Rest

Pull up Ladder.

Pull Up Ladder-
With the clock running continuously, perform 1 pull up the first minute, 2 pull ups the second minute, 3 pull ups the third minute. Continue in this fashion until you can no longer fit the number of reps required in the 60 seconds.

CrossFit Makes You Cool

If you don't do CrossFit, you should. Tell your friends, CrossFit makes you cool.

WOD

35 double unders

red stripe sprint

5 rounds.

rest

tabata

overhead kb squats rt

overhead kb squats lt

Eccentric Loading

REMINDER:

Garage Sale

Saturday

8am-1pm

At CrossFit Cedar Park

All proceeds go to Big Brothers & Big Sisters

If you have anything to donate or can volunteer, contact
Bryan at goldstein.bryan@gmail.com or 512-633-7589.

Today

8 reps overhead squat with a 4 second negative(eccentric loading)
3 rounds. Manageable weight. No time component.


WOD:

30 double unders
10 ring dips

5 rounds for time

What is the Chink in Your Armor?

Can you think of a day you walked up to the board anticipating the fate of your body in the WOD then see the list of movements and  say, "Well, no RX for me today...What's the modification?"

In an article from the CrossFit Journal Greg Amundson learns a tough lesson when his poor command of double-unders costs him a trip to the 2009 CrossFit Games. What happened after that is the real story.

I did the first two Last Chance WODs, and when I got to the deadlift/double-under workout, I ripped through the deadlifts without any problems. I stumbled through the first 10 double-unders in a row before getting tripped up and missing a revolution. Then something amazing happened: I performed 33 double-unders in a row. That was 23 more than I had ever done before.

Then all hell broke loose. As I started my attempt for repetition 44, I failed. I tried again and failed. This continued for a painstaking full minute. It got to the point that I was unable to perform even a single accurate jump. It was horrible. (Read More)


If you don't already subscribe to CrossFit Journal, I highly recommend it. $25 per year is worth the amount of information they publish daily.

WOD
AMRAP in 20
30 Double Unders
30 Thrusters  M=#65  W=#45
*Advanced Level do Dbl U's and Thrusters unbroken. If you break you must start the round over.
*Modification for 1 dbl u is 3 singles. (30 dbl u's or 90 single? What's the chink in your armor?)

Free Workout This Saturday

FREE WORKOUT!

We will have our free community workout
at Milburn Park this Saturday January 31 at
9:30am. Bring a friend and come ready to
sweat!

Day 10 of Burpee Challenge

Burpees done to date 55
Burpees remaining 995 (WooHoo)


WOD

25 double unders
20 push ups
15 sit ups
10 pull ups

3 rounds for time

Pain for Time

WOD
3 Rounds for Time:

40 Push Press #65/#45
30 Squats
20 Ring Dips
10 DBL Unders

Favorite Tunes

Hey gang! Be sure to register and check out our new forum.
It is a great place to log your workouts and nutrition. This works
great for accountability!

Log in and let us know,

What are some of your favorite tunes that push you through those last few reps of your WOD? Click here to answer.




20 Double Unders
20 Squats

5 rounds for time.

Great Monday!

David and Robin had a great time in Los Angeles
with Andy Petranek and John Burch of CrossFit LA.

We watched their "Nancy Challenge" finals on Saturday.

Thanks to everyone out there for a great weekend!



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


For Time

Kettlebell!!!!

Get those Kettlebells out gang!!!








WOD

20 Kettlebell Swings
20 Goblet Squats
20 Double Unders


3x for time.

Forging Elite Fitness

Elite Fitness Anywhere, Anytime!









10 Deadlift
20 Steps, walking lunges
30 Knees to Elbows
40 Double Unders

3 rounds for time

Double Under workout

We saw Buddy Lee at
the NSCA convention!







20 Double unders
20 squats
20 sit ups

5 rounds for time

Double Unders

Handstand push ups








Today

Double Unders 30
Dumbell Thrusters 30

5 rounds for time

Filthy Fifty Friday

Raise your hand if
you love CrossFit!








The Filthy Fifty

50 of each:
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


For Time

We Love The Pain

Here at Tillman Training we all love the pain,
the sweat, the rush.

We Love CrossFit Workouts!









25 kb swings 1pood
25 double unders
25 push ups

3 rounds for time