Family

Came across this pic from a year ago and it made me think how this family here at CrossFit Cedar Park has grown.  It is pretty awesome, this community you have assembled.  We welcome every new face with fired up enthusiasm!  We cheer 'em through each wod.  We bring them into the family.  We have each other's backs in more than just wods.  Keep it up CrossFit Cedar Park.   You guys Rock!


Operation Get Some

Carson and Wladi wanted to come up with a 1 day competition open to everyone who is a part of the CFCP gang, but especially for anyone who missed out on the I Do The Impossible Challenge (wait till you see the results from that one).  So everyone should get in touch with Robin now to sign up.  Space is limited and its going to be a tough and amazingly fun experience!

Saturday, February 12, 2011.  Contact robin@crossfitcp.com

WOD

MAX effort
for time.
1K row
800 meter sprint
1k row

Making Some Tough Girls!

Our GirlFit Program is making some tough girls.

Can't wait till summer!

Olympic lifting shoes seem to be the gift for Christmas this year. Did you get some?

They sure would help on that split jerk pr!

15 minutes to get a

1 RM Split Jerk

Rochelle 175lbs

Dave N 245lbs

"Helen"

run 400

21 kb swings

12 pull ups

3 rounds for time

Carson 7:30

Deadlifts Anyone?

First Santa visted us to get you signed up for Holly Jolly II. If you didn't see it check it here.

Now is has been sighted training for next year.

Success stories will be out in a couple of days. They are amazing!! Check your email for the newsletter. If you aren't signed up do it now!

Tuesday wod

100 ring dips in as few sets as possible.

score number of sets.

wod

10 to 1 Deadlifts (275, 185)

row 250 between each set of deads.

25 min cap

Eric 13:58

Wladi 13:59

Deric 15:20

Trevor 17:41

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

Epic Challenge Finals '09

The Epic Challenge Finals from David Tillman on Vimeo.

Look at all the fun we had last year at the Finals. Are you ready for this year's Epic Challenge?

Today's WOD

"The Filthy Fifty"

50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges (50 steps)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Erin & 5K Finals

Great Job on the 5k challenge gang. CrossFit works on so many levels.

We had many pr's and a ton of fun. The winners will be announced this afternoon. Once again, great Job.

watch this video [mac] or [windows]

WOD

"Erin"

15 Db Split Cleans

21 Pull ups

5 rounds for time

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

5K Finals

The results are in!

Best Overall Time: Jason Smith! Original time: 21:07, final time 20:53!

1st Place - Melissa Schulle - Original time: 33:25, final time: 27:26 - 17.9% Improvement

2nd Place - Jodie Goldberg - Original time: 41:18, final time: 34:43 - 15.9% Improvement

3rd Place - Alex Thrasher - Original time 32:34, final time: 28:14 - 13.7% Improvement

Congratulations guys come pick up your prize money!

The following people have won 4 weeks of unlimited CrossFit based upon the following:

Jason Smith - for winning best overall time!
Victoria Daniels - for never having run 3 miles every in her life until the preliminary run
Jennifer Watson - for great effort
Sam Mooney - because he's kicking butt!

Starting this week, you are unlimited for the next 4 weeks. UTILIZE this prize because the Epic Challenge is coming!!!

The Blink of An Eye

Friday, April 16th was going to change Kelley's

life. She was moving to Florida to meet Kevin. She had packed all her gear, said all her goodbyes, finished working, completed her final wod at CFCP with a PR, and was on her way. She had been CrossFitting with us for just over a year and had seen many amazing things happen. As she drove out of town, pulling the U-haul with all of her personal belongings in it, her adventure was about to begin. She drove along 290 passing Manor with

Kevin's Mom following in Kelley's vehicle. Kelley scanned the road ahead, in the blink of an eye everything changed. Kelley noticed a vehicle swerve out of control. The out of control vehicle sideswiped a semi, and swerved again heading directly toward Kelley. The out of control vehicle smashed into Kelley's SUV and trailer flipping them. Kelley rolled 4 times as glass shattered and spiraled along with every loose article in the vehicle. The trailer broke from the SUV. As debris flied through the air Kelley kept repeating "make it stop, make it stop, make it stop." When the SUV came to a stop, the glass was broken out of the sun roof and Kelley unbuckled herself and climbed out. She was rushed to Brackenridge with a fractured skull, fractured ribs and lots of glass embedded in her head and face. Looking at

the picture it is obvious, God was watching out for her.

She is home now, recovering and wishing she could do a CrossFit wod. In due time Kelley. Keep her and all of those involved in your prayers. We will keep you updated.

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 compare to 12/28/09

Run Faster

Come run faster and easier on Saturday.

Pose running seminar with Valerie Hunt.

Register Here.

WOD

row 500m

50 burpees

40 kb swings (16kg, 24kg)

30 jack knife sit ups (20lbs)

20 db presses(40lbs, 25lbs)

10 pullups

500m row

for time

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

In n out fran

This is NOT the "Fran" we are doing tomorrow.

Fran Challenge starts tomorrow at 9:30. See you there!

If you are interested in volunteering at the CrossFit
Sectional Competition, March 13-14th, with a quick
meeting Friday night, please contact us ASAP.
You do not have to be certified to be a volunteer.
If you are Level 1 Certified and would like to be a
judge, please let us know as well. We would love
to make sure CrossFit Cedar Park has a good showing.

Check out this barefoot running clinic with Valerie

WOD

shoulder to overhead anyway.

3-3-3-3-3

Rest

Sprint wod

3 rounds

250 m row

15 burpees

CrossFit Kids do "Fran"

and now CrossFit Kids do "Fran"

WOD

2 rounds for time

row 500m

21 burpees

run 400m

21 cleans (95, 135)

TGI AMRAP FRIDAY

If you don't know who Tanya Wagner is, You should. She is the fittest woman on the planet.

Check out her take on the chipper wod at the 2009 CrossFit Games.

[mov] [wmv]

WOD

"Cindy"

Complete as many rounds as possible (AMRAP) in 20 minutes of

5 pull ups

10 push ups

15 squats

Hello Texas!

Hello Texas! It is great to be back from Pasedena, California.

We had a great trip(more on that later). Even if the Longhorns did not win.

We had great weather and a ton of fun. Thanks to Nikki, Kindel and Mike F for keeping all of you CrossFitters in the groove while we were gone. We have some of the best coaches around. Each one wants you to get to that next level and keep getting those pr's.

WOD

3 rounds for time of

15-9-6 (each side for v-twist, lunges and mtn climbers)

v-twist (16,20)

lunges

mtn. climbers

push ups

sit ups

One World

Check out what Freddie C posted at CrossFit OneWorld a couple of days ago.

TEN WAYS TO BLUNT YOUR ATHLETIC POTENTIAL

1. Not having goals, both short term and long term.A fitness regimen with no goals is like driving to a destination you have never been to before without a map or directions. Goals keep you on track. You seek out guidelines and information on how to achieve them. Make those goals!!!
2. Avoiding your weaknesses. Why is it everyone and their mother shows up on the days we do some crazy workout, but when weightlifting days or running days come up, people suddenly don’t feel so well??? Weaknesses stem from a series of issues. Suck at an Olympic lift? It is probably tied into deficiencies in the strength and flexibility department. Can’t get through that whole 5k run? You need to eat better and build up your cardio/respiratory endurance. Attack your weaknesses and your strengths will improve.
3. Poor nutrition. Food completely controls how your body functions throughout the day. It is the gasoline for your engine. An engine needs gas to run, and it runs better with good gas than it does with crappy gas. Start simple. Make changes in the quality of what you eat then fine tune it from there. Read More

WOD

21-15-9

DB Squat Cleans

Burpees

Who Needs Cows?

This Can't be good...

For those of us who understand the concept of paleo, who really wants some Frankenstein Beef?

Scientists 'grow' meat in laboratory

The move towards artificially engineered foods has taken a step forward after scientists grew a form of meat in a laboratory for the first time. Read More

1000m row

21 pull ups

100 sit ups

3 rounds for time

Team Names

This can't be good...

Don't forget to sign up for The Holly Jolly Challenge.

Several of the teams have already submitted names.

The WOD Quad

The Cereal Killers

3 Cleans and a Jerk

What is your team name?

Don't forget about the happy hour at pluckers this Friday at 7:15.

Fun, Fun, Fun.

WOD

300 jump rope (some of the more daring have done 300 double unders)

200 lunges (steps)

100 squats

75 v-twists

50 sit ups

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.

Obliterated

Thanks to all those who came out to Oktoberfest Obliteration!

Congratulations to the competitors and thanks to those who came to cheer and support the

athletes. The Cedar Park community represented well. We had a big group and our athletes laid it all on the line! Melanie, Chad, Nikki, Kindel, Wladi, Mike F, and Rachel came out to show what they had and performed awesomely! Be sure to congratulate them.

Thanks to CrossFit Champions for hosting this event. You can read more about the workouts HERE.

More pics and video to come. Congratulations to Rachel for winning the Scaled Women division!

Congratulations to Nikki for taking 2nd in the Standard Women's division.

Great job to all. Everyone really gave it everything they had!

wod

15 man makers

50 squats

3 rounds for time

The Body Shop

Johnny "U" post "Diane"

Check out The Body Shop in Schertz, Texas. Located next to Randolph Air Force Base. My Sister and Brother in Law are running this new CrossFit box. It comes fully equipped and ready for any WOD you can think of. Be sure and check it out if you are down near San Antonio.

WOD

"Diane"

21-15-9

Deadlifts (225, 155)

Handstand push ups

for time

SUMOS AND WALL BALL

Kelley signed up for Fight Gone Bad on Sept 26th.

She is getting ready for this really tough workout.

Help her raise her money. Click HERE for her page.

WOD

25 Wall Ball

10 Sumo Deadlift High Pull

5 Rounds for time