A triplet wod

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

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

Ladies, Ladies, Ladies

CrossFit Cedar Park has some strong women! Come tonight for Ladies Night. Enjoy paleo desserts, a wod and great fun with the gals. No boys!

Don't forget no open gym on Saturday. We will have our "Fran" Challenge finals.

9:30am. Come cheer 'em on. I feel a few PR's coming on. Pluckers will be giving us the patio following the finals. See you guys and gals there.

WOD

7 Push Press (85, 125)

400 Meter Run

5 rounds for time

CrossFit Running Phat "Cindy"

Congrats Kindel!

Don't forget about goal setting tomorrow! Free at 9:30am.

WOD

Running Phat "Cindy"

AMRAP in 20 Minutes.

400m run

5 pull ups

10 push ups

15 back squats (45, 65)

Oh my back!

Handstand it baby.

Check out this video on Handstand variations.

WOD

4 rounds for time

Run 400 meters

50 squats

50 back extensions

Caveman Nancy Challenge

Check out the video from the first workout in our

"Caveman Nancy Challenge"

You guys did awesome. Get ready for the finals video

coming soon.

Speaking of Challenges, Our holiday challenge is coming up. Get your teams ready!

WOD

5 Overhead Squats (75, 115)

run 400m

4 Overhead Squats

run 400m

3 Overhead Squats

run 400m

2 Overhead Squats

run 400m

1 Overhead Squat

Run 400m

For Time

Time For The Fit Test

Scott shows off his strength.


Ok gang, break out those success journals so we can see the progress you have made on your Fit Test. Good Luck.

Fit Test

Timed 400 meter run
Max push ups 1 min
Max sit ups 1 min
Tabata Squats


Then,

press

1-1-1-1-1

The Cat Is Back

Recharged! The Cat is back. We had a great time, caught some waves and are ready to hit it full force now that we are back. Thanks to Nikki, Matt, Charles and everyone else who helped you wild CrossFitters keep up the fight.


WOD

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Robb Wolf on Carbs.

Katie knocks
on pukie's door.













From Robb Wolf's Blog,

"I received this message from Brian of Potomac CrossFit. Many, many people find the carb levels of the base zone to be too many carbs too often. This may be heresy in some circles, but it’s the facts. In Mastering the Zone Sears presents a flow chart for dealing with the too many carbs situation. It is interesting that Protein Power: Lifeplan Recommends a carb level of between 50-150g/day based on individual needs and carb tolerance. This brackets about 99% of people with regards to their Zone recommendation. I’ve had a number of people judiciously following the Zone yet still presenting signs of hyperinsulinism such as high blood pressure. I had these folks cut their carbs in half and they magically begin to not only loose body fat, but also decrease blood pressure to a normal level. If I did not try to keep a modicum of crossfit style conditioning I’d eat little beyond meat, veggies and nuts. Some more fruit int he summer and call it good. It seems like I had a period of time where I did fine on low carb and CF but not any more. Adrian Bozman mentioned the same thing when he was playing with cyclic low carb.

The bottom line is to ALWAYS make this stuff work for YOUR goals and needs"


Check out his blog. Robbwolf.com

It has tons of info on the Zone and Paleo.

Today is Day 12 of Burpee Challenge


WOD

Run 400
50 Wall Ball

4 rounds for time

Mr. Joshua

Yeah burpees!

Start your Monday off right, jump in and
get those burpees done early!

If you missed any burpees this weekend (shame!)
be sure and make them up.












Day 8 Bupree Challenge

WOD

"Mr. Joshua"

5 Rounds for time

Run 400m
30 Sit ups (GHD)
15 Deadlift (225, 185)

Comfort Zone

Don't forget, Burpee Challenge starts on Monday.

CrossFit is all about training outside of your comfort
zone. Training in the Red Zone. You should not feel "comfortable" when you train. Train the things you hate.
We want you to train your weakness and strengths.

Growth comes when you push beyond your mental blocks.



WOD

Run 400
50 squats
50 kettlebell swings

4 rounds for time

Start Working it Off Now

WOD


5 Burpees
10 Pushups
15 KB Swings
4oo Meter Run

AMRAP in 20 Minutes

Class times

Get ya wall ball on!
Come try a class,

MWF T,Thur Saturday
5:30 am 6:00 pm 9:30 am
12:15 pm
5:oo pm
6:00 pm




WOD

Run 400
50 Push ups
Run 400
50 Pull ups
Run 400
21 Push Press
Run 400
21 Push Jerk

For time

Kelly

Congratulations to Carlos
who just earned his brown belt
in Gracie Jiu-Jitsu!

Good luck in the Octagon!







WOD

"Kelly"

• Run 400 meters
• 30 box jump, 24 inch box
• 30 Wall ball shots, 20 pound ball

5 rounds for time

Lovin' CrossFit

Katie loves CrossFit!










WOD

Jump Rope 100 singles
Run 400m

5 rounds for time

Run and Push

Push Press 10 reps
run 400m
Push Press 8 reps
run 400m
Push Press 6 reps
run 400m
Push Press 4 reps
run 400m
Push Press 2 reps
run 400m

for time

Squat and Run

Mike does some oly lifts











Back Squat 5-5-5
Run 400
Front Squat 5-5-5
Run 400

400, and pullups

Pullup hands!











run 400 meters
25 pullups

4 rounds for time.