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

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

Hello Texas!

Hello Texas! It is great to be back from Pasedena, California.

We had a great trip(more on that later). Even if the Longhorns did not win.

We had great weather and a ton of fun. Thanks to Nikki, Kindel and Mike F for keeping all of you CrossFitters in the groove while we were gone. We have some of the best coaches around. Each one wants you to get to that next level and keep getting those pr's.

WOD

3 rounds for time of

15-9-6 (each side for v-twist, lunges and mtn climbers)

v-twist (16,20)

lunges

mtn. climbers

push ups

sit ups

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

Some Fun on Wednesday

WOD

50 kb swings (1.5pood, 1 pood)

1 burpee

40 kb swings

5 burpees

30 kb swings

10 burpees

20 kb swings

15 burpees

10 kb swings

20 burpees

for time

"But my knees hurt"

Check this

10 Tips to Stop Your Knees from Poping and Cracking

The Schedule over then next few days is as follows:

Today- Regular Schedule (5:30a, 6:30a,10:00am 6:00pm)

Wednesday-Regular Schedule (5:30am, 9am at milburn, 10:00am basecamp, noon, 5pm 6pm)

Thursday - 10am & 3 pm

Friday - Free Community wod at noon (invite your friends!)

Saturday - 9:30 open gym

WOD

5 one arm db snatch each arm

30 double unders

30 sit ups

5 rounds for time

One World

Check out what Freddie C posted at CrossFit OneWorld a couple of days ago.

TEN WAYS TO BLUNT YOUR ATHLETIC POTENTIAL

1. Not having goals, both short term and long term.A fitness regimen with no goals is like driving to a destination you have never been to before without a map or directions. Goals keep you on track. You seek out guidelines and information on how to achieve them. Make those goals!!!
2. Avoiding your weaknesses. Why is it everyone and their mother shows up on the days we do some crazy workout, but when weightlifting days or running days come up, people suddenly don’t feel so well??? Weaknesses stem from a series of issues. Suck at an Olympic lift? It is probably tied into deficiencies in the strength and flexibility department. Can’t get through that whole 5k run? You need to eat better and build up your cardio/respiratory endurance. Attack your weaknesses and your strengths will improve.
3. Poor nutrition. Food completely controls how your body functions throughout the day. It is the gasoline for your engine. An engine needs gas to run, and it runs better with good gas than it does with crappy gas. Start simple. Make changes in the quality of what you eat then fine tune it from there. Read More

WOD

21-15-9

DB Squat Cleans

Burpees

Lumberjack 20 fundraiser

Ryan deadlifts during the Lumberjack 20. Check out how much money has been raised.
Lumberjack 20.
What an awesome event. Thanks to all those who came out
to help raise money and do the workout. CrossFit Cedar Park showed up in Force!
More pics to come.


WOD

10 cleans (145, 100)
10 pull ups

6 rounds for time

Pulling

Thanks to all those who came out for our

Labor Day WOD. Thanks to Leslie, Valerie and

Nathan for making the drive down from Fort Hood.

Hope you got enough lunges in for the day.

WOD

guys 225

gals 135

5 Deadlifts

5 Pull ups

10 Deadlifts

10 Pull ups

5 Deadlifts

5 Pull ups

2 rounds for time

Fight Gone Tabata

Who do you race for?

I met a young lady yesterday whose father is battling prostate cancer. She signed up

for fgb 4 on the spot. She has never done a CrossFit workout. She simply realizes how

important this cause is. Remember, do your part. You can Sign up, or you can Pay up, or

just Show up to volunteer.

Fight Gone Bad IV to register for the CrossFit Cedar Park Team.

My good friends over at The Color Factory are working on some new T-shirts for us.

Check 'em out they are a very talented group of people. They do everything from logo's to monument signs.

WOD

Fight Gone Tabata

Wall Ball

Sumo Deadlift High Pull

Box Jump

Push Press

Row

Work at each station for 20sec, rest for 10sec for 4 rounds each station.

You have your 10 second rest period to switch stations.

2 rounds total

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)

FGB IV

FGB IV from David Tillman on Vimeo.

What is Fight Gone Bad?

Fight Gone Bad is an amazing fund raiser that CrossFit affiliates across the world get involved in. All proceeds benefit Athletes for a Cure and Wounded Warrior Project. Two very worthy causes! We need your help, there are a couple ways to participate.


The event takes place on Saturday, Sept. 26th.

We are happy to organize this event in Cedar Park. If you want to do the WOD go here to register as a participant with our team. If you don't want to do the workout, we still need your help for theFund Raising. Many volunteers will also be needed to help make this event one of the biggest CrossFit Cedar Park has ever put on. This is all hands on deck!

For more information about the event go here.

WOD

Newport Crippler

30 Back Squats

1 Mile Run

Men 225

Women 135

For Time

Kids Speed and Agility

Matt puts the kiddos through some lunges.

Nothing like having some strong, fast and agile kids.

WOD

10-9-8-7-6-5-4-3-2-1

Reps of

Kettlebell Swings (1.5pood for guys, 1 pood for gals)

Double Unders

Pull ups

For time

There is still time to sign up for the "Caveman Nancy"

Challenge" We all had a great time and saw several PR's.

Can't wait for the finals on September 12th.

WOD

Tabata

box jump

push ups

jump rope

rower

sit ups

PALEO RECIPE

Cashew Nut Hummus

2/3 Cup Cashews - unsalted
2 TBS Olive Oil
2 TBS Lemon Juice
1-3 cloves garlic (to taste)

Blend ingredients together and serve with carrots or celery

Level 1 Certifications

In the past few weeks we have had several from our staff

attend their CrossFit Level 1 Certifications. Congratulations to

them. It remains a testament to how much CrossFit is growing.

We have more coming gang.

Congrats Melanie on your level 1 and for kicking

everyone's butt in bottom to bottom tabata squats.

Congrats Scott on your level 1

Congrats to Mike and Keisha on their level 1.

WOD

21 Push Press (95, 65)

21 Sumo Deadlift High Pull

run 400

4 rounds for time.

Games Report one

We took over 400 pictures this weekend. What a great event.

The 75 fittest men and women on the planet going head to head

workout after workout. Amazing. These 75 beat out thousands.

12 qualifiers worldwide. The top 3 to 5 from each qualifier just to

get the chance to compete in 8 grueling workouts over 2 days.

With over 1300 affiliates world wide it is amazing that little old

Cedar Park could send Nikki Hall. She represented well

and gave it all she had. She is Cedar Parks Champion and

one of the fittest women on the planet.

Day 1 started with "The Run from hell." It was truly that.

Followed by the deadlift ladder, then the sandbag sprint,

the "blue collar" workout and finally the couplet of wall ball

and snatch. That is just day 1. More pics and some video to come.

WOD

5 deadlifts m 225, w 135

10 pull ups

15 squats

5 rounds for time

CrossFit Acronyms and Abbreviations

What are those funny acronyms and abbreviations you guys use?

AMRAP: As Many Reps (sometimes Rounds)as Possible
BS: Back squat
BW (or BWT): Body weight
CFT:CrossFit Total - consisting of max squat, press, and deadlift.
CFWU:CrossFit Warm-up
CLN: Clean
C&J: Clean and jerk
C2: Concept II rowing machine
DL: Deadlift
FS: Front squat
GHD: Glute ham developer. Posterior chain exercise, like a back extension. Also, the device that allows for the proper performance of a GHD.
GPP: General physical preparedness, aka "fitness."
HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
HSQ: Hang squat (clean or snatch). Start with bar "at the hang," about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position
IF: Intermittent Fasting
KB: Kettlebell
KTE: Knees to elbows. Similar to TTBs described below.
MetCon: Metabolic Conditioning workout
MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.
OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above (and usually behind) the head.
PC: Power clean
PR: Personal record
PP: Push press
PSN: Power snatch
PU: Pull-ups, possibly push ups depending on the context
Rep: Repetition. One performance of an exercise.
Rx'd; as Rx'd: As prescribed; as written. WOD done without any adjustments.
RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.
SDHP: Sumo deadlift high pull (see exercise section)
Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3x10, means do 10 reps, rest, repeat, rest, repeat.
SN: Snatch
SQ: Squat
Subbed: Substituted. The CORRECT use of "subbed," as in "substituted," is, "I subbed an exercise I can do for one I can't," For example,if you can't do HSPU, you subbed regular pushups. Sadly, many illiterate posters get this bass-ackward, and claim that since they can't do HSPU, they subbed HSPU for pushups. D'oh!
TGU: Turkish get-up (See exercise section)
WO, sometimes W/O: Workout
WOD: Workout of the day
YBF: You'll Be Fine (liberally applied in spray form)

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten 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.

Will I/Can I Get Big Doing CrossFit?

If you train the WODs hard, and eat right and get lots of sleep, you will definitely gain lean mass, lose fat, and yes, you can build muscle mass with the crossfit protocol. More specifically, according to Coach,Here is a hierarchy of training for mass from greater to lesser efficacy:

1. Bodybuilding on steroids

2. CrossFitting on steroids

3. CrossFitting without steroids

4. Bodybuilding without steroids

The bodybuilding model is designed around, requires, steroids for significant hypertrophy.The neuroendocrine response of bodybuilding protocols is so blunted that without "exogenous hormonal therapy" little happens. The CrossFit protocol is designed to elicit a substantial neuroendocrine whollop and hence packs an anabolic punch that puts on impressive amounts of muscle though that is not our concern. Strength is. Natural bodybuilders (the natural ones that are not on steroids) never approach the mass that our ahtletes do. They don't come close. Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training.

Day 59 of the Burpee Challenge. While on vacation in New York, Julie chases her cupcakes down with a tall glass of Burpees!

WOD

Run 800m

25 Double Unders

Run 400

50 Double Unders

Run 200

100 Double Unders

Run 100

150 Double Unders

Exposure Through Repetition

The Burgener warm-up is the foundation for learning all the lifts. It should be done every day with PVC. It can also be done with a light barbell if desired. The burgener warm-up trains the mind and body to move properly for the olympic lifts and reinforces the central principle of jumping and landing with the barbell in a vertical plane. The warm-up is performed specifically with the snatch, but the skills transfer directly to the clean and indirectly to the jerk. These movements have to become second nature before your brain will let you move aggressively under a max load. The burgener warm-up builds the muscle memory that is essential in all heavy lifts.

Day 58 of the Burpee Challenge.

WOD
Squat clean 1-1-1-1-1-1-1 reps

Burpees or Bust

Where's Dave?

Its day 57 of the Burpee Challenge and Dave is determined not to miss a single day this late in the game. Him and the rest of the Tillman's are traveling across the country this week making Burpee Pit Stops along the way.












WOD
"Cindy"
AMRAP in 20 min
5 Pull ups
10 Push Ups
15 Squats