Feed Your Workouts

I spend a minimum of 5 minutes per class talking to at least 1 person about the results they want to achieve, taking their workouts to the next level, or how to get rid of this ache or that pull. Majority of the time the conversation lands on NUTRITION. My biggest piece of advice, load up on your Omega 3 Fish Oils and buy The Paleo Solution, by Robb Wolf.  Get it now! You don't even have to leave your computer, but do 20 burpees for being too lazy to leave your computer!

Also, David & Robin are in attendance at the 2010 CrossFit/USA Weightlifting Open in Colorado (And judging by the picture I posted they are doing a stairclimber workout from hell.) Check out the athletes and their skills on the live feeds. But before you do that, go buy The Paleo Solution and do your 20 burpees.

For those of you who missed out on the Fight Gone Bad Fundraiser workout....

Today's WOD

"FIGHT GONE BAD"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Finally, some FGB

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Donate To Wounded Warriors & Prostate Cancer

Help CrossFit Cedar Park athlete, Rachel, in her goal to raise $150 towards the Wounded Warriors and Athletes for a Cure. A few small donations will go a long way!

DONATE HERE!

Be sure to come see what Fight Gone Bad IV is all about on Saturday September 26, 2009 on the SW corner of 183 and Buttercup Creek in Cedar Park.

WOD
Running Grace
10 Squat Cleans  Adv Men#155/Women#105
400m Run
3 Rounds

Fight Gone Friday

Mel cranks out the SDLHP in prep for Fight Gone Bad on September 26, 2009.











There is a lot going on at CrossFit Cedar Park this month. Be sure to check some of these events:

Saturday Sept 5 @ 9:30am - Open Gym
Monday Sept 7 @ 8:30am - Community Workout (This will be the only class of the day!)
Saturday Sept 12 @ TBA - Caveman Nancy Finals (This is going to be awesome, come support!)
Saturday Sept 19 @ 9:30am - Open Gym
Saturday Sept 26 @ 8:ooam - Fight Gone Bad on the SW corner for Buttercup and 183.


Grilled Chipotle Orange Chicken
1 lb chicken breast, boneless, skinless
3 cloves garlic, pressed
1 tablespoon herbes de provence
2 tablespoons agave nectar
1 teaspoon celtic sea salt
1 tablespoon chipotle chile powder
1 cup orange juice, freshly squeezed

1.Rinse chicken breasts and pat dry with a paper towel
2.Place chicken in a 9x13 inch pyrex baking dish
3.Pour orange juice over chicken breasts
4.In a small bowl, combine garlic, herbes de provence, agave, salt and chipotle, then rub mixture onto chicken breasts
5.Marinate chicken in refrigerator, time permitting for up to 5 hours
6.Place chicken breasts on a plate, and reserve marinade
7.Grill each side of chicken on barbecue until chicken is cooked through
8.Cook marinade, bringing to a boil, then reduce heat and cook for 10-15 minutes
9.Serve chicken with marinade
 
************
 
Fight Gone Friday
WOD
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

OH Squat
Push Ups
Push Press
Front Squat
Back Extension
Rest

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

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

FGB Friday

John tackles "JT"

WOD

"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Fight Gone Bad

Yeah Box Jumps!











WOD

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.