New Year, New Challenges

New challenges for the new year.

Hope you guys have those new challenges written out and that they are

measurable, specific and have they're time limits!

The I do The Impossible Challenge is SOLD OUT. Keep an eye out for the next challenge coming out.

Check out the AWESOME Success stories we just sent out.

Check it here Crossfit Cedar Park Testimonials.

WOD

Tabata row

HB 1011 meters

rochelle 888 meters

Then

12 min amrap

15 kb swings

20 sit ups

30 squats

rochelle 7 rounds + 5 swings

Liz 6 rounds +6 swings

Hollow Rock

Kirk and Jason row their butts off at the Holly Jolly II finals. Great Fun.

Only 7 spots left on the "I Do The Impossible Challenge."

Email robin@crossfitcp.com and let her know ASAP!

SCHEDULE - Christmas Eve is a 12pm ONLY at the 609 W. Whitestone location

NO OPEN GYM on Saturday... just saying

WOD

Hollow Rock Holds

3x 30 sec.

a quick video on Hollow Rocks

click here

AMRAP

12 Min

12 box jumps

6 toe 2 bar

3 strict pull ups

rest

Tabata push ups

New Tillman Baby!!

Congratulations to Michael & Keisha Tillman and big sister Isabella! Hunter Michael Tillman was born 11/28/10 at 8:21pm. He's a big boy at 8lbs 12oz and 21 inches! Welcome to the family!

Future CrossFit Games Competitor.

Awesome!!!

LADIES NIGHT! - Wednesday 12/1 - 5:30pm at Bettysport located at 12th & Lamar. We will have a wod, paleo deserts, 15% discount on all ladies apparel, shoes, clothes. Shop for jewelry and just have fun!

Now, onto today's WOD

Check out the official take on CrossFit and Interval Training,

Anaerobic activity also benefits cardiovascular function and decreases body fat! In fact, anaerobic exercise is superior to aerobic exercise for fat loss! (http: //www.cbass.com/FATBURN.HTM) Anaerobic activity is, however, unique in its capacity to dramatically improve power, speed, strength, and muscle mass. Anaero- bic conditioning allows us to exert tremendous forces over brief time intervals. One aspect of anaerobic conditioning that bears great consideration is that anaerobic conditioning will not adversely affect aerobic capacity. In fact, properly structured, anaerobic activity can be used to develop a very high level of aerobic fitness without the muscle wasting consistent with high volumes of aerobic exercise!! The method by which we use anaerobic efforts to develop aerobic conditioning is “interval train- ing.”

For more click here for the Entire CrossFit Journal Issue

WOD

Mobility WOD

Intervals

30 seconds each station

back squats

ring pull ups

plank hold

double unders

rest

5 rounds

score reps at each station.

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

Survivors of Christmas

Back in business.

Hope you guys enjoyed your couple of days off and had a great Christmas.

I know everyone is stiff and sore from inflammatory response due to all the sweets you ate.

Let's get back to CrossFit with this one.

WOD

push jerks (135, 95), pull ups

10 1

9 2

8 3

7 4

6 5

5 6

4 7

3 8

2 9

1 10

for time

Blaze a Trail in Fitness and in Life

At CrossFit you can a will do the "impossible." It is usually the mind that limits you so
become a trail blazer. Set new standards for yourself. You will have to get out of that
comfort zone. Rest assured, it will cause discomfort and even pain. You will however,
break through to a new level that you never thought was possible.


The Holly Jolly Challenge, Team competition is coming up on November 20th. Get your teams ready.

WOD

Tabata Run or Row

rest

10 deadlifts (235, 145)
10 burpees
10 box jumps

5 rounds for time

Flat On Your Back

Greg loves Burpees!

WOD

Red stripe sprint

3o buprees

30 squats

3 rounds for time

FGB IV video

Fight Gone Bad from David Tillman on Vimeo.

Today's Wod

From CrossFit.com

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

We did this one a while back. Melanie and Nikki did it out in the 105 degree heat. If you haven't seen the video,

check it out here

Nancy

Nikki and Melanie take on the heat from David Tillman on Vimeo.

"CaveMan Nancy" Challenge is tomorrow at 8 am. See you thereWOD

"NANCY"

Run 400m

15 Overhead Squats (m 95, w 65)

5 rounds for time

Recipe

Shrimp Kebobs - from http://mypaleokitchen.blogspot.com

Ingredients (for 1 stick);
- 3 medium sized shrimp
- 3 cherry tomatoes
- 3 small chunks zucchini
And the marinade (for +/-20 shrimp);
- a tablespoon olive oil
- a teaspoon garlic powder
- a teaspoon cayenne pepper
- a teaspoon dried thyme
- a teaspoon dried parsley

First put your marinade ingredients in a bowl that can hold your shrimp aswell. Toss in the shrimp and rub in the herbs, I prefer to do this with my fingers just to make sure they all get an even coating. Leave the bowl in the fridge for half an hour or so.
After those 30 mins, grab a stick and alternate your 3 ingredients. You can also choose to go with the decorative version you can see in the picture on the left- just use a cheese grater to make some zucchini slices. Put them on the grill for 10 to 15 minutes, you only want the veggies to go a bit soft (not too much) and the shrimp slightly crispy. If you like, serve with garlic mayo. Yumm.

Brittany uses the Big Box.

Brittany does the wod with a 24inch box from David Tillman on Vimeo.

Sprints
30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort!

WOD

Deadlift

3-3-3-3-3

Get Some Thrusters In.

Miranda works on her Kettlebell swings.








WOD

Perform 5 Rounds of the following

15 Thrusters (guys 95, gals 65)
100 Jump Rope

for Time

Lotsa Legs

Fun on Saturday!









Today's Workout.

CrossFit Warm up

WOD

5 Hills
50 Squats

3 Rounds for time

Back Squat

Happy Birthday Sara!
No better way to celebrate than
with a CrossFit workout at Tillman Training!







Today

CrossFit Warm-up

WOD

Back Squat

5-5-5-5

3-3-3-3

1-1-1-1

Monday W.O.D.

Chad presses it!








Thrusters
1-10-1

10 burpees
20 push ups
30 situps

4 rounds for time

"Helen" on Friday

"Mike hits the push  ups

Today

"Helen"

Run 400m

21 kettlebell swings   1.5 pood

12 pullups

3 rounds for time

Matt made Varsity!

Congrats to Matt for making varsity!

He is at spring football for the next
few weeks! Good Luck!








Today

Clean and Jerk 5
Pull ups 10
Box Jumps 10

5 rounds for time

Don't forget those Ring Dips!

Pullups!

Remember about boot camp Saturday at 8:30am

Today

Kettlebell Swings   20     Guys 1.5 pood, Gals 1 pood.

Ring Dips   10

5 rounds for time.

Squat Cleans

Lunges! Everyone loves Lunges on a
Saturday Morning!





Today

30 Squat Cleans

Record Time and Weight used

Back Work

Jeff shows his dedication working around
his injury.

Go Jeff!







Today

20 Pull ups
20 Ring Rows
10 Renegade Rows each side

3 Rounds for time

Dumbell Bear

We have not done this one in a while. Coach Rutherford put together a great workout here.
Check out his blog. He provides great dumbell workouts!


Every minute on the minute for 20 minutes perform the following:

5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters

Loading should equal 45% of bodyweight.