Take My Breath Away

The guys are gasping for air as their partners take their turn in knocking out reps on this team WOD.

WOD

963m Run

21 Thrusters

21 Pull Ups

624m Run

15 Thrusters

15 Pull Ups

321m Run

9 Thrusters

9 Pull ups

Men= 95 lbs

Women= 65 lbs

Fight Gone Friday

Mel cranks out the SDLHP in prep for Fight Gone Bad on September 26, 2009.











There is a lot going on at CrossFit Cedar Park this month. Be sure to check some of these events:

Saturday Sept 5 @ 9:30am - Open Gym
Monday Sept 7 @ 8:30am - Community Workout (This will be the only class of the day!)
Saturday Sept 12 @ TBA - Caveman Nancy Finals (This is going to be awesome, come support!)
Saturday Sept 19 @ 9:30am - Open Gym
Saturday Sept 26 @ 8:ooam - Fight Gone Bad on the SW corner for Buttercup and 183.


Grilled Chipotle Orange Chicken
1 lb chicken breast, boneless, skinless
3 cloves garlic, pressed
1 tablespoon herbes de provence
2 tablespoons agave nectar
1 teaspoon celtic sea salt
1 tablespoon chipotle chile powder
1 cup orange juice, freshly squeezed

1.Rinse chicken breasts and pat dry with a paper towel
2.Place chicken in a 9x13 inch pyrex baking dish
3.Pour orange juice over chicken breasts
4.In a small bowl, combine garlic, herbes de provence, agave, salt and chipotle, then rub mixture onto chicken breasts
5.Marinate chicken in refrigerator, time permitting for up to 5 hours
6.Place chicken breasts on a plate, and reserve marinade
7.Grill each side of chicken on barbecue until chicken is cooked through
8.Cook marinade, bringing to a boil, then reduce heat and cook for 10-15 minutes
9.Serve chicken with marinade
 
************
 
Fight Gone Friday
WOD
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

OH Squat
Push Ups
Push Press
Front Squat
Back Extension
Rest

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Grace Baby

Jason and John (Mr. Unlimited) bust out some

pull ups.

Check out how Brian blogs about his workouts here at CrossFit Cedar Park

2SEP/090

Death with a side of Tabatas

Firstly, I want to say that I am really proud of myself for not wussing out over the last week and a half and going to every workout I had scheduled for myself. There have certainly been times where I really didn’t want to. Especially, being sick, I really haven’t felt like doing anything but laying around.

Anyway, today, I made the mistake of looking at the WOD before class (thank you, Google Reader). I finally felt that feeling of dread that my friends Ryon and Cindy had told me about. Still though, I was intrigued. We have great coaches at Tillman, so I knew they’d help me through it.

The workout was: Read More

Join us at Milburn Park tomorrow morning at 9:00 am for CrossFit Bootcamp. It will be a beautiful day and one hell of a workout!

WOD

"Grace"

30 Clean and Jerks (135lbs, 95lbs)

For Time

Paleo Recipe

Chuletas de Puerco Criollas (Cuban Pork Chops)
----------------------------------------------
8 thin center-cut pork chops, about 4 oz. each
fresh-ground black pepper
4 cloves garlic
1/4 teaspoon ea. oregano & cumin
1/2 cup sour (Seville) orange juice OR
1/4 cup sweet orange juice mixed with 1/8 cup ea. lime and lemon juice
2 large onions, thinly sliced
1/4 pure olive oil

1) Season the chops with pepper. In a mortar, crush the garlic, oregano,
and cumin together into a paste. Rub the chops with the garlic paste, place
in a non-reactive bowl, pour the orange juice over, and cover with the
sliced onions. Cover and refrigerate for 2 to 3 hours.
2) Remove the chops from the marinade, pat dry with paper towels, and
reserve the marinade. In a large skillet, heat the oil over medium heat
until fragrant, then brown the chops on both sides. Add reserved marinade,
including the onions,cover, and cook until the chops are tender, about 20
minutes--taken from _Memories of a Cuban Kitchen_ by Mary Urrutia Randelman
and Joan Schwartz.

A few things about this recipe:
-Cooking with the marinade that the raw meat was in is okay since you'll be
cooking it for 20 minutes.
- We browned the chops in the skillet and baked them with the marinade in a
baking dish in the oven at 350 d.F. instead.
-Cooking the chops for 20 minutes seemed like a long time to us (we usually
pan-fry them for 4 minutes on a side). They actually came out very tender,
however.
From: dwprosser

"Death by 10 Meters"

Get your sweat on! CrossFit wods push you to the limit daily.

Sweat Angels or Sweat Demons are a badge of honor. Just like

ripped hands, and scraped up shins. They are a testament to your

hard work, your "won't quit" attitude.

Bootcamp Started today in Milburn Park!

Contact us to sign up.

512-331-0992

or Email us

WOD

"Death by 10 Meters"

rest

Tabata Mash up

Kettlebell Swings

Squats

Complete 16 rounds of 20 seconds work followed by 10 seconds rest where the

first 8 rounds is Kettlebell swings and the next 8 rounds is squats. There is no rest between exercises.

Beast

CrossFit: Release your inner beast!

Carlos hits the wod with an unmatched intensity.

How intense is your workout?

"The Chief"
Max rounds in 3 minutes of:
3 power cleans (135/95)
6 push ups
9 squats

Rest 1 minute. Repeat for a total of 5 cycles.