Crossfit Cedar Park

Saturday, March 6, 2010

WEEKEND

It is amazing to look at our athletes and see how they have improved. This time last year, Carson had great endurance and cardio, but lacked technical skills and strength. What a year makes! It seems like each week Carson hits another PR and then his name climbs up our rankings board. Congratulations Carson! Your hard work is paying off and everyone is noticing!

First apologies for not getting the blog updated yesterday.

Today's WOD

10 meters of death

1st minute - run 10 m
2nd minute - run 20m
3rd minute - run 30m

keep going until you cannot complete the meters during the minute.

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100 Double Unders - sub 300 singles
90 back extensions
80 squats
70 situps
60 lunges (count each step)
50 pushups
40 box jumps (24")
30 KB Swings (1pood w/ 1.5 men)
20 burpees
10 pullups (sub 30 jumping or 20 band)

For Time

Thursday, March 4, 2010

Coming Home

Cedar Park CrossFitter, Garrett Huntington has been deployed to Iraq for some time now. During his deployment, he managed to inspire his fellow Navy Seabees to start CrossFitting. In fact, he even talked them into Fight Gone Bad.

Garrett is scheduled to head home in April - hopefully just in time for him to jump in on our Annual Epic Challenge!

ANNOUNCEMENTS

OPEN GYM - Saturday at 9:30am

MASTERS CLASS - Saturday at 10:30-11:30am

Remember that tonight if you eat at Chili's please ask that 10% of your final check be donated to Max's Ride Against ALS

Please remember to donate to our Cedar Park CrossFitter and Wounded Warrior, Nicollette, who will be riding her hand cycle in the Lonestar State Challenge. She will be riding from San Antonio to Austin to Fort Hood to Dallas. This is a Wounded Warrior Project and we should help her not only meet her goal to raise money for other Wounded Warriors, but to help her exceed her goal. Nico's Page

WOD

400m run
30 Wallball (#14w/#20m)
30 butterfly situps

3 rounds for time

Wednesday, March 3, 2010

CrossFit Fort Hood Deployment

Major Don Clarkson, Founder of Centurion CrossFit Fort Hood Deployed to Iraq.
CrossFit Centurion dedicated a WOD to him for all his hard work
and generous time into building an awesome community.
CrossFit Centurion is like a family and they will miss him!

ANNOUNCEMENTS

Max Harrison was a veteran who served in Desert Storm. He was diagnose with Amyotrophic Lateral Sclerosis (ALS) also know as Lou Gehrig's disease. During his battle, he vowed to educate and raise funds for research and patient services. Max lost his battle with ALS in November of 2006, but with your help, his legacy will live on.

Max's Ride is a fundraiser that will be held on Saturday, April 24th beginning at Cowboy Harley Davidson and ends with a benefit concert at Schultz's Garten. Thursday, March 4th from 4pm-10pm. Pick up a flyer from our location and take it to Chili's and 10% of your final check will support Max's Ride. For additional information www.maxals.org

Don't forget to follow CrossFit Cedar Park on facebook - we update news on open gym dates/times, wods, crossfit news, etc. Right now I have a link for some grassfed, free range, hormone free Yak meat - yes... Yak meat - similar to Bison. Take a look.

WOD

10 Deadlift (#125w/#175m)
10 Pushups

10 rounds for time

Tuesday, March 2, 2010

Hillary during a sunny CrossFit in the Park.

WOD
CrossFit Endurance
1 Minute all out Row Effort
1 Minute Rest
8 Rounds

Then...
10 Cleans - #95, #135
10 Kettlebell Clean & Jerks - 16kg, 24kg (10 per arm)
20 Kettlebell Swings - 16kg, 24kg
4 Rounds For Time