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.

Free Week Of CrossFit This Week!!

Don't forget to come try out our FREE week of CrossFit this week.

5:30 pm at 609 W. Whitestone (1431). It's the corner of 1431 and Cherry.

If you need a different time. Contact Robin at 331-0992 or Robin@crossfitcp.com

Ladies Night is Tomorrow night (Tuesday) at 7pm. Bring a friend and be ready for an awesome workout.

WOD

Back Squats

3-3-3-3-3

then

Baseline

500m row

40 squats

30 sit ups

20 push ups

10 pull ups

for time

Lunges!

WOD

50 ft lunges

21 pull ups

21 sit ups

50 ft lunges

18 pull ups

18 sit ups

50 ft lunges

15 pull ups

15 sit ups

50 ft lunges

12 pull ups

12 sit ups

50 ft lunges

9 pull ups

9 sit ups

50 ft lunges

6 pull ups

6 sit ups

for time

Wounded Warrior Project and CrossFit

Meet Nicolette. She is new to CrossFit but an amazing athlete already.

She will be taking on some tough challenges to benefit The Wounded Warrior Project.

You all know CrossFit HQ and CrossFit Cedar Park are enthusiastic supporters for this

project through the Fight Gone Bad workout and other endeavors. Take a look at her donation

page and see some of the tough obstacles Nico will be taking on.

Nicolette's Donation Page

Fran Fran Fran!

What a great Fran Challenge. Awesome work gang. Everyone involved stepped it up just like we knew you would. Great Job! Video to come.

WOD

7 rounds for time of

10 db cleans(25, 40)

10 burpees

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

Nikki's 2009

Check out Nikki's personal Year in Review.

Nikki's Blog

WOD

Tabata

Squats

Double unders

Push ups

Sit ups

Row (Calories)

Score Reps

National Signing Day and CrossFit

Joey(Air Force), Holmes(FSU) and Dom (The University of Texas).

A very few number of High School Football Players get the

opportunity to play Division One football at the collegiate level.

These 3 young men have all done CrossFit here at Cedar Park and

each one of them is moving on to play Football. Cedar Park High School

had 3 football players commit to play d1 football today and all of them have

worked with us. Congratulations guys and thanks for the opportunity to work

with you on achieving your goals.

WOD

4 Cleans on the Minute for 25 minutes

M-155lbs

F -105lbs

rest

5 minutes of fun (the hard way)

Firefighter Fran

Check out Tamara Holmes from CrossFit Oakland

doing "Firefighter Fran"

Tamara Does Firefighter Fran from Mike Minium on Vimeo.

WOD

FGB style

3 rounds.

1 minute each station. score reps.

walking lunges (20lb or 40lb db's)

Pull ups

Kb Swings (35lbs or 53lbs)

Sit ups

Row (record meters for this one)

Rest

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

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

CrossFit Friday Fran Day!

Today is the last day to order hoodies!

WOD

"Fran"

21-15-9

Thrusters (95,65)

Pull ups

For time

Caveman Nancy Challenge

Check out the video from the first workout in our

"Caveman Nancy Challenge"

You guys did awesome. Get ready for the finals video

coming soon.

Speaking of Challenges, Our holiday challenge is coming up. Get your teams ready!

WOD

5 Overhead Squats (75, 115)

run 400m

4 Overhead Squats

run 400m

3 Overhead Squats

run 400m

2 Overhead Squats

run 400m

1 Overhead Squat

Run 400m

For Time

Running as a skill

Jodie uses her pose running to improve that "Nancy" score.

CrossFit Endurance teaches the SKILL of running. Check 'em out.

Today

Skill

Overhead Squats

WOD

from CrossFit Football

21 Kettlebell Swings 2 pood
21 Knees to Elbows
21 Double Unders
18 Kettlebell Swings 2 pood
18 Knees to Elbows
18 Double Unders
15 Kettlebell Swings 2 pood
15 Knees to Elbows
15 Double Unders

for time

Flat On Your Back

Greg loves Burpees!

WOD

Red stripe sprint

3o buprees

30 squats

3 rounds for time

The Nichols Family

Part of the Nichols family getting ready for Tabata. The family that CrossFits together...

Check out Bryan's take on his Tabata workout

HERE

FGB, FGB, FGB, FGB, FGB This Saturday!

From CrossFit.com

WOD

Deadlift

1-1-1-1-1-1-1

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)

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.

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.

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.

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