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)

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.

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.

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

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.

New Bootcamp!

Nikki will lead our New BootCamp! She is
certified and ready to train!

Come and try it out! Saturday BootCamp!

Starting this Saturday at 8:30 am.



Space is limited, so come in and sign up now!



Today

10 Kb Swings
10 Cleans
10 Pull ups
10 Thrusters

4 rounds for time

Push ups and squats

Carlos does knees to elbows.











50 push ups
50 squats

As Many Rounds as Possible in 20 minutes

Workout Triplet

Joan takes out some aggression on the bag!











Today

20 Air squats
20 SDHP @75lbs
20 Tuck Jumps

4 rounds for time

"Fran"

Jordan Swings that sucka!











Today

"Fran"

Thrusters Guys 95lbs, Gals 65 lbs.
Pull ups

21-15-9

For time

Breathing Ladder with Thrusters

Zack Attack will be auditioning
for the dance program at Cedar Park H.S.

Or maybe this is why I should not let the High School
students use the camera!







Today

Breathing Ladder DB Thrusters

1-10-1
Kb clean and jerk 20 each side
50 Rocky's
Kb snatch 20 each side
50 Rocky's

for time

Finish with 5 minutes of fun.

3-2-1-Go!

Sprint to wall ball
Sprint to KB
Sprint..
Sprint..
Sprint..






Today's WOD

Renegade Row 10 each side
Pull ups 10
Box Jumps 10

5 rounds for time.

Get Outside And Run!

Trevor and Michael F. do
"Diane on Crack"







Today

50 squats
15 pull ups
run 400m

4 rounds for time

Burpees!

Eric is learning his kipping pullups.










Today's Workout

50 kettlebell swings
1 burpee
40 kettlebell swings
5 burpees
30 kettlebell swings
10 burpees
20 kettlebell swings
15 burpees
10 kettlebells swings
20 burpees

for time

Hang Cleans

Playing catch with the med ball.

Neil and Chad get some met con with just a
dynamax med ball. Great workout!








Hang Cleans 10, 10, 8, 8, 6, 6, 3, 3

Diane

Fear what's on the board!

Check out the Muscle & Fitness article
on CrossFit workouts and the dreaded
board.

Sweat Storm

Watch the video too!



Today's workout


"Diane"

Deadlift 225lbs
Handstand Pushups

21-15-9

for time