Family

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


Operation Get Some

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

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

WOD

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

How Functional is Your Fitness?

What Is Fitness and Who Is Fit?

Outside Magazine crowned triathlete Mark Allen "the fittest man on earth." Let’s just assume for a moment that this famous six-time winner of the IronMan Triathlon is the fittest of the fit, then what title do we bestow on the decathlete Simon Poelman who also possesses incredible endurance and stamina, yet crushes Mr. Allen in any comparison that includes strength, power, speed, and coordination?

Perhaps the definition of fitness doesn’t include strength, speed, power, and coordination though that seems rather odd. Merriam Webster’s Collegiate Dictionary defines "fitness" and being "fit" as the ability to transmit genes and being healthy. No help there. Searching the Internet for a workable, reasonable definition of fitness yields disappointingly little. Worse yet, the NSCA, the most respected publisher in exercise physiology, in their highly authoritative Essentials of Strength Training and Conditioning doesn’t even attempt a definition.

Crossfit's Fitness
For CrossFit the specter of championing a fitness program without clearly defining what it is that the program delivers combines elements of fraud and farce. The vacuum of guiding authority has therefore necessitated that CrossFit’s directors provide their own definition of fitness. That's what this issue of CrossFit Journal is about, our "fitness." to Download the rest free, click here

Grand Opening This Saturday 9:30 till 2 pm. at the new box! 609 W. Whitestone Blvd.

There will be WOD's, Demos, Oly Lifts, Fun. Bring your friends.

WOD

21-15-9

Box Jumps

Squats

Knees to Elbows

400m Run

For time

Free Week Of CrossFit This Week!!

Don't forget to come try out our FREE week of CrossFit this week.

5:30 pm at 609 W. Whitestone (1431). It's the corner of 1431 and Cherry.

If you need a different time. Contact Robin at 331-0992 or Robin@crossfitcp.com

Ladies Night is Tomorrow night (Tuesday) at 7pm. Bring a friend and be ready for an awesome workout.

WOD

Back Squats

3-3-3-3-3

then

Baseline

500m row

40 squats

30 sit ups

20 push ups

10 pull ups

for time

Power clean

Mike G works on overhead squats.

WOD

5 cleans (155, 105)

10 burpees

200m run

5 rounds for time

Team wod

Yesterday's Wod, we had several people get their

first ever handstand push up! Great work!

In Teams of 3

The entire team is at each station

Score reps for entire team. For the rower, score calories.

Calculate and post total team score to comments.

2 Minutes Rower

2 Minutes Renegade Row (25, 15)

2 Minutes Squats

3 rounds for time

NM/AR/OK/MS/North Texas WOD

Even at 21 weeks pregnant (and weight scaled back), Nikki continues to get in her WODs. Follow her blog at http://www.izzybumper.blogspot.com/

WOD

For time
Run 250m
25 Snatches (75/45lbs)
25 Kettlebell Swings (55/35lbs)
25 Overhead Squats (75/45lbs)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45lbs)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45lbs)
Run 250m

REMINDER: NO OPEN GYM or MASTERS CLASS!

Hit some Front Squats Baby!

Nothing but deads on Saturday.

WOD

Row 1000 Meters

21-15-9

Front Squat (135,95)

Pull ups

For Time

Nikki's 2009

Check out Nikki's personal Year in Review.

Nikki's Blog

WOD

Tabata

Squats

Double unders

Push ups

Sit ups

Row (Calories)

Score Reps

National Signing Day and CrossFit

Joey(Air Force), Holmes(FSU) and Dom (The University of Texas).

A very few number of High School Football Players get the

opportunity to play Division One football at the collegiate level.

These 3 young men have all done CrossFit here at Cedar Park and

each one of them is moving on to play Football. Cedar Park High School

had 3 football players commit to play d1 football today and all of them have

worked with us. Congratulations guys and thanks for the opportunity to work

with you on achieving your goals.

WOD

4 Cleans on the Minute for 25 minutes

M-155lbs

F -105lbs

rest

5 minutes of fun (the hard way)

Fran Hands

Fran Hands.

Fran was fun!!!

Deadlift Rules (for CrossFit Total by Mark Rippetoe)

The deadlift is performed with the bar on the platform or floor. The lifter assumes a position facing the bar, with the bar parallel to the lifter’s frontal plane.The bar is gripped with both hands, and pulled with one continuous uninterrupted movement until the lifter is standing erect with knees and hips fully extended, the chest up and shoulders back. Once this position is attained and the bar is motionless, the bar is lowered under control with both hands back to the ground.The bar may not be dropped.

Any halt in the upward motion of the bar constitutes a missed attempt, as does failure to assume a fully erect position with both knees and hips extended. Any attempt to raise the bar counts as an attempt.

The equipment that can be used is minimal. A belt of any type can be worn but is not required. Knee wraps or sleeves are permitted, but if they are used they must be left on for the entire duration of the session in which the lift is performed—e.g., they must be put on before the squat is warmed up and left in place until the last squat attempt is completed. Wrist wraps are permitted; lifting straps are not.

Any type of footwear may be worn, although a formal contest would require an actual shoe of some type. The shirt should be a close-fitting stretch material, like a t-shirt or a golf shirt, tight enough that the back position can be clearly observed during the press. Close-fitting shorts will allow the bottom position in the squat to be observed. Long pants are not permitted, and neither the shirt nor the shorts can have any supportive characteristics whatsoever. Singlets are not allowed.

WOD

DeadLift 5-5-5-5(using CrossFit Total Rules)

Rest 2 min

3 rounds for time

Row 500m

20 Double unders

20 Push ups

In n out fran

This is NOT the "Fran" we are doing tomorrow.

Fran Challenge starts tomorrow at 9:30. See you there!

If you are interested in volunteering at the CrossFit
Sectional Competition, March 13-14th, with a quick
meeting Friday night, please contact us ASAP.
You do not have to be certified to be a volunteer.
If you are Level 1 Certified and would like to be a
judge, please let us know as well. We would love
to make sure CrossFit Cedar Park has a good showing.

Check out this barefoot running clinic with Valerie

WOD

shoulder to overhead anyway.

3-3-3-3-3

Rest

Sprint wod

3 rounds

250 m row

15 burpees

CrossFit Kids do "Fran"

and now CrossFit Kids do "Fran"

WOD

2 rounds for time

row 500m

21 burpees

run 400m

21 cleans (95, 135)

Firefighter Fran

Check out Tamara Holmes from CrossFit Oakland

doing "Firefighter Fran"

Tamara Does Firefighter Fran from Mike Minium on Vimeo.

WOD

FGB style

3 rounds.

1 minute each station. score reps.

walking lunges (20lb or 40lb db's)

Pull ups

Kb Swings (35lbs or 53lbs)

Sit ups

Row (record meters for this one)

Rest

TGI AMRAP FRIDAY

If you don't know who Tanya Wagner is, You should. She is the fittest woman on the planet.

Check out her take on the chipper wod at the 2009 CrossFit Games.

[mov] [wmv]

WOD

"Cindy"

Complete as many rounds as possible (AMRAP) in 20 minutes of

5 pull ups

10 push ups

15 squats

Happy New Year 2010

Thanks for coming out to the first Free Community WOD

of 2010. We had a great time and are looking forward to a great year

of elite fitness.

Go CrossFit Cedar Park!

Check out what Stephanie wrote about her visit to Saturdays "open gym".

Saturday, January 2, 2010

Holiday WOD, Part III

Today Ryon and I joined our friends Bryan and Victoria at Crossfit Cedar Park/Tillman Training (HEY Y'ALL if you're reading this :) ). Nothing beats a good workout on a sunny Saturday morning.


We started off with a warm-up similar to Crossfit Central - high knees, jumping jacks, squats, push-ups a few times through. Then onto the WOD!

3 rounds for time:
400m Run
21 Wall ball shots (14# women's RX)
12 Pull-ups

read more

Todays WOD

3 rounds for time

40 push press (45, 65)

30 squats

20 ring dips

10 double unders

Fun Friday

Once again PR's were all over last night. Great Job CFCP! Your fitness is not only constantly varied. It seems to be constantly improving. Keep it up. I found a couple of very funny things happening in the CrossFit world yesterday.

First check out this video from CrossFit STLM. That gang in Stockholm likes their disco.

Next check out Sage Burgener's take on overhead squats. Watch the video and read the post. Do your overheads.

Don't forget finals for the Holly Jolly Challenge are tomorrow! Ryan C. of team "The beasts and a beauty" has dropped 14 lbs in just 4 weeks by CrossFit and Paleo. Great Job Ryan! Come in prepared for anything. Remember it always rains on our challenge finals. Bring all your food logs and other info by 9:30am gang. See you then.

WOD

21-18-15-12-9-6

Pull ups

sit ups

follow each round with

100 ft of lunges

for time

Total

Check out The Blizzard of '09.

WOD

CrossFit Total

Back Squat, 1 rep
Front Press, 1 rep
Deadlift, 1 rep

Check out the rules here

http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl

A Good Snatch

Nothing Feels Quite Like A Good Snatch

In October Scott and I attended CrossFit's Olypic Lifting Cert. We spent 2 days working on Snatch, Front Squat, Clean and Jerk with the Mike Burgener. If you are anything like me the mere mention of Mike Burgener will result in a glazed starry eyed look, a WOD revealing Olympic lifts will put butterflies in your belly like a teenage girl on prom night. Getting schooled on Oly lifts by Burgener himself! I mean, the guy breeds Olympians! READ MORE

WOD

Snatch

3-3-3-3-3

The Body Shop

Johnny "U" post "Diane"

Check out The Body Shop in Schertz, Texas. Located next to Randolph Air Force Base. My Sister and Brother in Law are running this new CrossFit box. It comes fully equipped and ready for any WOD you can think of. Be sure and check it out if you are down near San Antonio.

WOD

"Diane"

21-15-9

Deadlifts (225, 155)

Handstand push ups

for time

Why CrossFit Works

Carson and Kindel bust out some thrusters. Getting Fit one rep

at a time.

Carlos brought some great fruit that grows naturally

at his place. Good Healthy Stuff.

Check out this cool little blog from the

world famous Kelly Starrett of San Francisco CrossFit.

I was asked recently by a non-crossfitting friend (yes, they exist in theory) what I thought were the reasons for Crossfit's popularity and success. My response was immediate. I said, "Because, it's not a gimmick. Front-Squatting and Running isn't a gimmick."

And it's not. Marrying together Olympic sports is a hard stinking workout, and...READ MORE

WOD

5 Deadlift (255lbs, 145lbs)

7 Pull ups

9 Burpees

AMRAP 15 Minutes

PALEO RECIPE

HAM AND PINEAPPLE FRITTER (yes its good!)

Ingredients
1 slice pineapple
2 slices finely sliced ham
1 egg
Almond meal
Cinnamon
Nutmeg
Allspice
1 tsp Oil
Avocado (optional for serving)

Instructions
In a bowl, beat egg with some cinnamon, nutmeg and allspice to taste.
Spread some almond meal on a plate. Place ham on one side of the pineapple piece and dip into
the beaten egg to coat. Coat the pineapple/ham in the almond meal and place on a heated fry pan with oil and lightly cook until almond meal has browned.

Serve with avocado (optional)