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)

Make it Painful

"It doesn't have to be fun to be fun"

3 rounds for time (135, 95)

15 Front squats

run 400m

15 Back Squats

run 400m

Who Needs Cows?

This Can't be good...

For those of us who understand the concept of paleo, who really wants some Frankenstein Beef?

Scientists 'grow' meat in laboratory

The move towards artificially engineered foods has taken a step forward after scientists grew a form of meat in a laboratory for the first time. Read More

1000m row

21 pull ups

100 sit ups

3 rounds for time

Thankful

Hope everyone had a great Thanksgiving. CrossFit Cedar Park has many things to be grateful for. We have an awesome community. You guys make this place fun and give it that unique flavor. As a coach, I can say that your enthusiasm and desire to hit the next level make it a joy to instruct and teach. All of our coaches want nothing but success for all those who train with us. Thanks guys for making this place great!

WOD

Tabata

squats

push ups

box jumps

sit ups

run/row

score reps.

Marine Corps Birthday

Today is the 234th birthday of The United States Marine

Corps

Thanks to the Marines and all of those who defend our

great country.

WOD

"Hansen"

30 reps, 2 pood Kettlebell swing

30 burpees

30 GHSU

5 rounds for time

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

Obliterated

Thanks to all those who came out to Oktoberfest Obliteration!

Congratulations to the competitors and thanks to those who came to cheer and support the

athletes. The Cedar Park community represented well. We had a big group and our athletes laid it all on the line! Melanie, Chad, Nikki, Kindel, Wladi, Mike F, and Rachel came out to show what they had and performed awesomely! Be sure to congratulate them.

Thanks to CrossFit Champions for hosting this event. You can read more about the workouts HERE.

More pics and video to come. Congratulations to Rachel for winning the Scaled Women division!

Congratulations to Nikki for taking 2nd in the Standard Women's division.

Great job to all. Everyone really gave it everything they had!

wod

15 man makers

50 squats

3 rounds for time

Health, Fitness and a Fight.

Scott, getting his mind right.

Ok gang, Fight Gone Bad is in full swing. It is more than just our fitness.

It is more than just our health. We can't sweat enough to give what some

of these warriors have given up. We are all doing our

part to get the word out and the donations in.

It's time, sign up, pay up, and show up.

So please, sign up to workout, pay up for the cause, or show up to volunteer.

FGB IV

Remember, ALL proceeds go to

The Wounded Warrior Project and Athletes for A Cure.

wod

10 burpees

20 KB Swings

30 Sit ups

400 meter run

4 rounds for time

PALEO RECIPE

Cilantro Shrimp - from Kathy DeBack

1 pound gulf shrimp

1/2 cup each finely chopped celery and cilantro

2 tablespoons minced garlic

1-2 tablespoons lime juice

1/2 cup olive oil

2 tablespoons almond flour or arrowroot

1 bottle clam juice

1/2 teaspoon each salt and pepper

1. Peel and devein shrimp. Finely chop onion, celery, cilantro and garlic. Squeeze lime juice and set aside.

2. Heat olive oil and stir in almond flour or arrowroot and cook 3 minutes, stirring constantly.

3. Add onions, celery and garlic. Cook 3 minutes

4. Gradually stir in clam juice. Add cilantro, salt and pepper. Cook 1 more minute.

5. Add shrimp and toss to coat. Cover skillet and cook 2 to 3 minutes, stirring halfway through, until shrimp

turn from translucent to pink. Remove from heat, add lime juice and season to taste. Serve immediately.

FIT Test Day!

Fit Test
400 m sprint
1 minute max pushups
1 minute max sit ups
Tabata Squats

3-3-3-3-3
Push Press

Paleo Recipe

This one is for your almond or cashew butter

Garlic Crackers

Ingredients
1 cup almond meal
1 large garlic clove, finely chopped
1 tsp olive oil
1 egg white
Good dash salt
Dash ground hot paprika (optional)

Instructions
Pre-heat oven to 350 degrees. Place all ingredients in a bowl and combine well. Place mixture on a sheet of baking paper, and place another sheet of baking paper over the top. Roll mixture out into a 3-4mm thickness using a rolling pin. Score pastry with the back of a knife into individual square pieces. Carefully remove baking paper from the top of pastry, then holding the baking paper on the bottom of the pastry mix, move onto an oven proof baking tray. Place in oven for 15-20 minutes, or until slightly browned. Leave to cook then break crackers into individual pieces.

How hard is it?

Betty works on having "fast elbows"

WOD

10 Kettlebell Swings (men 53lbs, women 35lbs)

10 Knees to Elbows

10 Push ups

AMRAP

in

20 Minutes

Really, how hard is it to have eggs and fruit for breakfast instead of

oatmeal or cereal. It is not that hard. Check it out Freddy C's

take on obesity from CrossFit one world

Paleo Recipe

Pizza bread

4 tbs oil

1 tsp honey

3 eggs

1 cup almond meal

¾ cup arrowroot (can be found in the coffee/seasonings aisle at HEB)

Pizza topping

2 tbs Tomato paste

Italian herbs

Italian Sausage

1 tsp oil

4 tomatoes, sliced

* you can add your favorite veggies to this

Instructions

Pre-heat oven to 180 degrees Celsius (around 380 degrees).

To make the pizza bread combine all ingredients well. Shape

into 4 round circles, no thicker than 1cm and place on an oven

proof baking tray, lined with baking paper. Place in oven and

bake for 10-15 minutes, or until browned and cooked.

Spread tomato paste over pizza bases and sprinkle with some

Italian herbs, return to oven for a further 1-2 minutes to heat.

In a frying pan heat oil and cook sausage until cooked, remove from

pan. .

Place meat and veggies on the crust.

Congratulations Wladi

Congratulations Wladi!

Wladi has been CrossFitting with us this summer. In 5 short weeks he's

dropped 5% body fat and 10.5 lbs. A competitive swimmer, Wladi hit

4 PR's in his meet this past weekend. He attributes his success to CrossFit,

the Paleo diet and working his butt off! Congratulations Wladi. Great work.

"CaveMan Nancy" sign up today.

WOD

Back Squat Ladder

Men use 135

Women use 95

With a continuously running clock, complete one squat in minute one, two squats in minute two, three in minute three... continue in this fashion until you are no longer able to complete the required number of squats within that minute.

Last time we did this one it was cold and we used 95 and 65. Let's bump it up a notch.

Caveman Nancy Challenge

Check out this instructional video on Overhead Squat [wmv] [mov]

We are getting ready for our "Caveman Nancy" so come on in and sign up.

It promises to be tons of fun. Let's see how much you can change your body

in 6 weeks.

A variation of one of the Norcal qualifier wods

WOD

run 400

30 burpees

10 push press (male 115, female 95)

for time

Robin has some photos on the .com

Robin submitted a set of photos to the main site and they loved 'em.

Check out the photos here. crossfit.com. Great photos Robin, They made

the main site. You Rock!

WOD

From CrossFitFootball.com

9 on 7

Complete 5 rounds for time of:

9 Rack Thrusters 135 lbs
20 yard Bear Crawl
7 Ball Slams

The Fittest People On Earth

Nikki Hall picking up some heavy stuff!

Jason Kalipa, last years champ trying

to make a comeback.

Tanya Wagner, The fittest woman on the planet.

Wagner's overall performance:

WOD 1: 11th
WOD 2: 6th
WOD 3: 8th
WOD 4: 9th
WOD 5: 5th
WOD 6: 2nd
WOD 7: 6th
WOD 8: 7th

Mikko Salo, the fittest man on the planet.

Salo's overall performance:

WOD 1: 2nd
WOD 2: 17th
WOD 3: 9th
WOD 4: 32nd
WOD 5: 4th
WOD 6: 11th
WOD 7: 2nd
WOD 8: 1st

No doubt, CrossFit creates the fittest people on the planet.

wod

50-40-30-20-10

box jumps

10-9-8-6-7

Handstand Push ups

for time