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

Paleo

Recently my good friend Trevor decided to eat paleo. Here is a an actual conversation that took place between him and his wife.

- 9:38 p.m.

Trevor: "Di, I'm going to be pretty strict about this paleo-diet"

Di: "Ok, what is a 'paleo-diet'?"

Trevor: "You basically eat like a caveman. Meat, vegetables, fruits, nuts, natural oils and spices. No dairy, no grain and nothing 'processed'"

Di: (snickering) "Okay, if you say so... What do I do about making you lunch?

Trevor: "Leftovers will probably usually be alright, but if not, just a can of tuna, some veggies and fruit -- you know, just stuff I could kill and eat. And no grains or dairy."

Di: "Hmmmmmmmmmmmm, okay."

(4 or 5 minutes later)

Di: "Do you want to watch 'Desparate Housewives' with me? I DVR'd it"

Trevor: "Sure".

(short pause)

Di: "I'm going to get some oreos and milk -- do you want me to fix you some too?"

Trevor: "No thank you, Diane..."

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

- 7:07 a.m.

(Trevor walks into kitchen. Di has fridge open and stuff on the counter to make lunches for us.)

Di: "We really don't have anything in the house to feed you for lunch today on that caveman diet."

Trevor: "I know."



It may be tough at first, but you will definitely feel better, perform better, and significantly improve your health. Keep at it. For more on Paleo, go HERE

WOD

21-15-9

DB Cleans (20-50)
Single arm overhead lunge
Pull ups
Wall ball (20,16)
mountain climbers (42-30-18)

for time

Catching Up

Day 52 of the Burpee Challenge

Robin did 246 burpees yesterday for a workout just to get caught up. You can do it too!
focus your energy on catching up don't quit!

WOD

10 Dumbell Cleans
15 push ups
9 db Cleans
15 push ups
8 db cleans
15 push ups
7 db cleans
15 push ups
6 db cleans
15 push ups
5 db cleans
15 push ups
4 db cleans
15 push ups
3 db cleans
15 push ups
2 db cleans
15 push ups
1 db cleans
15 push ups

for time

20's

Duan feels the pain!








WOD

20 DB Cleans
20 kettle bell swings

5 rounds for time