The Open.

Carson gets ready for the open.

The 2011 Reebok CrossFit Games Open starts tomorrow.

If you haven't registered you should do it now.  

You can register as a competitor, or a fan.  Do it here REGISTER

After you register yourself search for your team, CrossFit Cedar Park and click "join".

The first wod will be out tomorrow at 3pm.  

WOD

Fit Test 

400m run

rest 

max push ups in 1 min

rest 

max sit ups in 1 min

rest 

max pull ups in 1 min

score run time and reps.  

Fitness Test

Fitness Test

Max push ups in 1 min

Max sit ups in 1 min

400m time trial

WOD

10 thrusters(65, 95)

50 double unders

8 thrusters

40 double unders

6 thrusters

30 double unders

4 thrusters

20 double unders

2 thrusters

10 double unders

for time

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.

Time For The Fit Test

Scott shows off his strength.


Ok gang, break out those success journals so we can see the progress you have made on your Fit Test. Good Luck.

Fit Test

Timed 400 meter run
Max push ups 1 min
Max sit ups 1 min
Tabata Squats


Then,

press

1-1-1-1-1

Success Journal

CrossFit Bondage? Working on all
those "L" pullups









Don't forget to use your CrossFit Tillman Training Success Journal. Track progress on
all of your fitness goals. Let the details open the door for each little victory. Journal your warm up. How you are progressing on those pull ups. Make notes of your squat technique. Write down how you overcame that muted hip on the push press. Compare your workout log with your nutrition log. Staying in the zone usually delivers the best workouts. So ask yourself, "how do I feel?" Then look at your performance and your journal. Every step of improvement on technique will speed up progress toward the pinnacle of fitness that extends far beyond what you desire.

Burpee Challenge, Day 4

WOD

If you haven't done it yet,

Fit Test

Max Push ups 1 min
Max Sit ups 1min
400 meter sprint
Tabata Squats