Coach B.

Brandon LOVES burpees! Great job Brandon.

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

For the Mac's

[MOV]

for you PC's

[WMV]

WOD

for time (155, 105)

10 push jerk

1 pull up

9 push jerk

2 pull ups

8 push jerk

3 pull ups

7 push jerk

4 pull ups

6 push jerks

5 pull ups

5 push jerks

6 pull ups

4 push jerks

7 pull ups

3 push jerks

8 pull ups

2 push jerks

9 pull ups

1 push jerk

10 pull ups

Trevor 8:47

Rochelle 14:35

Making Some Tough Girls!

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

CFCP Butchers the Competition

Over the Halloween weekend, Team CrossFit Cedar Park competed in the local Butcher Challenge. Liz Callura, Wladi Montoya, Coach Michael Fiorillo, and Coach Nikki Isbell battled through 3 wods putting them in second place and qualifying the team for the final race to the finish. The team displayed their strength and precision during the max Snatch battle and after multiple obstacles in the final wod team CFCP finished in 4th place over all.

The support from the CP community was amazing. Thank you to everyone who made the trip across town (with the 2 major highways shut down) to yell for the Boo Bees! Special thanks to Coach David Tillman for all the Olympic Coaching!





Today's WOD

Hand Stand Holds 30sx5

Then:

“Elizabeth”

21-15-9

Squat Clean

Ring Dips

Men -135, Ladies - 95

November Events


11/6 - OPEN GYM 9:30am

11/19 - Holly Jolly Happy Hour at Pluckers (Family Friendly)

Packet Pickup and Team Announcements

11/20 - Holly Jolly Challenge 1st workout at Open Gym 9:30am

Thanksgiving Holiday Schedule

Wednesday 11/24

5:30am

10am

12pm

3pm

Thursday 11/25

CLOSED - Gobble Gobble!

Friday

TBD

Saturday

TBD

Chad and Deric

Olympian Chad Vaughn, competed this weekend in the first ever CrossFit/USAW Weightlifting Open. Deric also competed and took 2nd place in the 69kg class. The event was an amazing mix of CrossFit and Olympic lifting. Olympic lifters taking on a CrossFit wod is a pretty cool thing to see. Several of the competitors jumped out of their comfort zone to attempt the triplet at the competition. Many of the CrossFitters posted some pretty good lifts too.

Check the video below to see what an amazing lifter Chad Vaughn is. Tons of respect to him for stepping out of that comfort zone and competing this weekend. Check out what Chad had to say about the event here.

After you watch Chad Vaughn Clean and Jerk 175 kilos. Check out Deric's Clean and Jerk from the competition. Great Job Deric!

WOD

3 rounds for time

3 snatch (65-95)

15 overhead squat

400m run

Modifying WOD's

Check this video of Pat Barber modifying his CrossFit.com wod due to injury.

[mac] [windows]

We will have heavy metal night tonight to work on our Oly Lifts.

WOD

21-15-9

sdlhp (95,65)

kb swing (1pood,1.5 pood)

pull ups

red stripe run 200 m (after each round)

for time

METAL!

Sage Burgener

Notice the extension of the hips and that her chest points to the ceiling when she explodes from the hips. This is what it should look like. Cool stuff.

WOD

Isabel

30 snatches (95, 135)

For time

Heavy Metal

Check out a video of Olympian Natalie Woolfolk hanging out at Mike's Gym with Coach Burgener (where Deric is this week). I thought this would get you fired up for Heavy Metal Friday!

Don't forget open gym tomorrow at 9:30am. Then

it's Pose Running with Valerie Hunt!

Great weekend for you guys!

WOD

15 Deadlifts (195, 155)

20 Knees to Elbows

400m Run

4 Rounds For Time