Oly Cert

Great Time with Coach Burgener!  

What a great Olympic Lifting Certification this weekend! 

A few of your CFCP coaches learned some skills and techniques from an all star 

cast!

Coach Burgener -Senior International Olympic Weightlifting Coach

Ursula Garza Papandrea - Senior International Olympic Weightlifting Coach

Chad Vaughn- 2 time Olympian and National Champion

Casey Burgener - National Champion 

Jody Vaughn - Member of the World Team

Congrats to Liz, Kindel, Robin and Mike F

WOD

"Cindy:

AMRAP in 20 minutes

5 pull ups

10 push ups

15 squats

Kindel 23+ 10 rounds

Jon 21+10 rounds 

A little "Jackie"

Bill works his cleans

We saw numerous PR's in our Deadlifts yesterday!  Great work gang!

Two things 

Ladies Challenge starts this Saturday.

Many of y'all were upset that you missed out on The super amazing I Do The Impossible Challenge that 

changed lives in miraculous ways.  Don't wait on this one.

sign up today Spicy Ladies before it is too late!

"NO SUGAR. ALL SPICE"
March 26 - April 23
Email JodyC@crossfitcp.com
or
Kelli@Crossfitcp.com
for a complete list of rules
and to get your "Spice Packet"

Check out the kids of CrossFit OKC doing "Jackie"

WOD

Running "Jackie"

For time

Run 800 m 

50 Thrusters

30 Pull ups

Daniel

Wladi, Carson, Dave N, Mike F.

Your CFCP representatives in El Paso at the

SWFT

(Except Dave, but his birthday was yesterday so Happy Bday Dave)

Coach Nikki Isbell has 5 spaces open to anyone looking for those Forgotten Skills. This is a 3 session, all level Elements class open to current members at a discounted price of $75. Space is limited to keep the focus on you!

You must be able to attend all 3 days

March 14, 15 and 16 at 5:15pm

609 W. Whitestone Blvd

What you'll review in each session:

Session 1

Squats: air squat, back squat, front squat, overhead squat

Push-up

Pull-up and Kipping pull-up

Rowing with the Concept II rower

Short CrossFit workout

Session 2

Deadlift

Sumdo deadlift high pull

Presses: shoulder press, push press, push jerk

Short CrossFit workout

Session 3

Medicine ball clean

Barbell clean

Ring row

Ring dip

Burgener warm-up

Snatch

Short CrossFit workout

Today's

WOD

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Post time to comments.

Enlarge image
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

Coach B.

Brandon LOVES burpees! Great job Brandon.

One of my favorite people and one of my favorite Certifications, Check out Coach Burgener in action! Yay Burpees

For the Mac's

[MOV]

for you PC's

[WMV]

WOD

for time (155, 105)

10 push jerk

1 pull up

9 push jerk

2 pull ups

8 push jerk

3 pull ups

7 push jerk

4 pull ups

6 push jerks

5 pull ups

5 push jerks

6 pull ups

4 push jerks

7 pull ups

3 push jerks

8 pull ups

2 push jerks

9 pull ups

1 push jerk

10 pull ups

Trevor 8:47

Rochelle 14:35

Smooth Snatch

Greg earned his PR yesterday. Great Job all.

Check out what sage says about taking video of your snatch

Don’t ever let someone tell you that you shouldn’t video your snatch

Today is the day that I reveal my deepest darkest secret to the world:

I think I was born with a super power that allows me to view things in slow motion. It is called Slow-Mo Vision. Kind of like x-ray vision, but not really like it at all.

This extremely rare, seriously cool super power gives me a huge advantage when watching the Olympic lifts. It gives me an advantage because I can watch someone do a lift for the first time and know exactly what he or she needs to do to correct it.

I wasn’t aware of this super power until just recently when I overheard someone asking for critique on his lifts. His partner’s response was that the movement was too fast and he couldn’t quite catch what he had done incorrectly. I too was watching the lift and could see that the man pulled with his arms too soon.

Why could I see the technical deficiencies and this man could not? Slow-mo vision was the only logical explanation.

Read the rest here.

WOD

21 pull ups

5 sets of

1 snatch 3 overhead squats (65, 95)

3 rounds for time

So far today the top scores are

Nikki 12:15 Rx+ 95lbs

John 11:55 Rx

Sonny 15:58 Rx

Trevor 9:49 Rx

Cheyenne Birthday!

Happy Birthday Cheyenne! Check her out in the FGB5 video

No Limitations CFCP FGB5 from David Tillman on Vimeo.

Don't forget Tomorrow there is NO open gym. Feel free to come cheer on all the competitors who are going for their CrossFit Total! CrossFit Total Challenge Finals Tomorrow. Starts at 9:30 at the 609 box!

WOD

10 snatch (65, 95)

400 m run

15 pull ups

3 rounds

Modifying WOD's

Check this video of Pat Barber modifying his CrossFit.com wod due to injury.

[mac] [windows]

We will have heavy metal night tonight to work on our Oly Lifts.

WOD

21-15-9

sdlhp (95,65)

kb swing (1pood,1.5 pood)

pull ups

red stripe run 200 m (after each round)

for time

CrossFIt Sweat Angel

Don't Forget The Epic Challenge Finals are this Saturday! Are You Ready?

wod

21 push press (65, 95)

15 pull ups

50 sit ups

800 m run

50 sit ups

15 pull ups

21 push press

for time.

-------------------------------------------------

Breathing Ladder - DB Thrusters

Jackie

The squeaky wheel gets the oil.

WOD

"Jackie"

row 1000 meters

50 thrusters (45)

30 pull ups

For time

Epic First Workout

The Epic Challenge was a blast! There were so many amazing things

about this challenge. PR's, new milestones, Pukie was even used. Thank you

to everyone at CrossFit Cedar Park for all chipping in to make this work. Thanks for your effort, your "No Quit" attitude, and for making it so much fun. The finale will be even

better. Great Job CrossFit Cedar Park!

WOD

5 rounds for time

5 Clean and Jerks (105, 155)

18 Pull ups

CrossFit Games Hit The Big Time

Kelli does some Chest to bar Pull ups

Jennifer loves wall ball

2010 CROSSFIT GAMES FINALS

Announcing the 2010 CrossFit Games

July 16-18, 2010 at the Home Depot Center in Los Angeles

We are very proud to announce that the 2010 CrossFit Games will be held at the Home Depot Center in Carson, CA from July 16-18. This is a great step forward for the Sport of Fitness, as we will take full advantage of the 125 acre facility in one of the world's largest metropolises.

The primary competition areas will be the 8,000 seat Tennis Stadium and 8,000 seat Track and Field Stadium (see attached photos). This is where the Summer X-Games were held for several years, so we have lots of freedom to alter the playing fields to fit our needs. Rogue Fitness is fabricating at least two major steel structures that we'll use for standard, and maybe not so standard, CrossFit drills. The Unknown and Unknowable will definitely be a part of the 2010 Games! Check out the video for more information!

[quicktime] [windows]

www.crossfitgames.com

WOD

50 wall ball

10 pull ups

40 wall ball

8 pull ups

30 wall ball

6 pull ups

20 wall ball

4 pull ups

10 wall ball

2 pull ups

for time

CrossFit Weekend.

Kathy is using her pink pullup bar to get in a workout at home. It was a Valentine's present from Mike.

Had a great CrossFit weekend here at Cedar Park.

Tire Flipping at open gym on Saturday were fun for all, throw in some db's, Burpees, and Wall Ball and you've got a great wod!

After that Valerie and Dr. Mike went over Pose Running with us. The put us on the big screen and critiqued our technique. Everyone showed improvement! Faster, Easier, More Efficient. Great fun. Check out their

website for more info!

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by 10 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.

Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.

Dating Sage

Victoria gets ready for the 5k challenge!

WOD

"Dating Sage"

5 rounds for time of

10 Snatch (65/95)

15 Pull ups

20 Thrusters(55/75)

Goal setting weekend

Logan gets some!

Had a Great Weekend at CFCP.

Goal Setting was awesome. I have already received several emails

regarding S.M.A.R.T. Goals. From the looks of it 2010 is going to be

record breaking. Thanks for coming out. Yay Tabata Squats!

Emil Iankov came to teach our CrossFit Competitors a few things about the Snatch. What an amazing coach. Everyone learned many new things and enjoyed this seminar immensely. He will return for more seminars. These are very limited so sign up as soon as you can.

Don't forget "Fran" Finals this Saturday 9:30 am

WOD

Maximum Repetitions

Thrusters (2/3 of your body weight)

Pull ups

5 rounds (no time component, rest between exercises as needed)

Record total thrusters and total pull ups

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

"Fran-ish"

David recovers from FGB

"Fran-ish"

7-5-3

Thrusters(65,95)

Pull ups

3 rounds for time

rest 90 seconds between each round

Remember there is no open gym this Saturday. We will return

on Saturday October 24th at 9:30am.

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

Nikki's, "Top 15 reasons you know you're training for the CrossFit games"

Colt learns to kip.


check out Nikki's list

Top 15 reasons you know you're training for the CrossFit games

(In no particular order.)

1. Your son says in his most serious tone, "Look Mommy, GI JOE has big muscles like you."

2. Your nongym friends break up with you for missing happy hours and parties because of your training schedule.

3. Your sig-o looks forward to life after the games.

Read More



WOD

4 rounds for time of

15 burpees
10 pull ups
5 Squat Clean & Jerks (155, 105)