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What Makes Cedar Park CrossFit Different – Watch This!


You have many options for getting into shape.  Crossfit is an excellent choice to get serious results.  Crossfit Cedar Park gives you elite athlete trainers and a community of people that are like minded.

Tillman Training began in 2001 as part of Tillman Physical Therapy & Sports Training Center, Inc.  Brothers, David and Michael Tillman envisioned a unique opportunity to combine training and therapy into one program. In 2007, we affiliated with CrossFit to become CROSSFIT CEDAR PARK.

Head Coach, David Tillman has over 20 years experience in the fitness and sports industry. All of our coaches on staff intern with both sides of our business (Physical Therapy & CrossFit) to ensure that our clients are receiving the best programming, experienced coaching, nutrition support, and mobility in the business.

One of the greatest benefits of Crossfit Cedar Park is our community.  It’s something to experience. You don’t just show up pump iron and leave.  Each workout you have a team of people who are all in the pursuit of their goals.  Everyone understands the great dedication it takes to accomplishing goals.  We encourage each other.

Demand more of yourself and come experience something amazing at Crossfit Cedar Park.

Mantra’s

Words can be very powerful.  They can educate or encourage.  They can tear you down. They can break your heart.

by BiggDave Tillman

A few years ago I was attending a seminar on goal setting and self talk.  In the middle of his lecture the speaker announced that everyone should hop up and go to the next room where we will all take turns doing the infamous CrossFit workout “Fran”.   Needless to say there were a few audible gasps. Whether you were prepared or not everyone noticed the physiological response to one little four letter word. The hair stood up on the back of your neck.  Your palms instantly began to sweat and that tingle went through your whole body preparing you for a fight.  As all the attendees stood up to go to the next room, some enthusiastically, others with trepidation, he stopped us.  Sighs of relief filled the room as we were all spared this battle with “Fran”.  With this one simple illustration we all saw how powerful one word in your vocabulary can become.  We give that word it’s power.  It instantaneously put us all in that fight or flight state.  Ready for battle.

Then the speaker made his point.   Why not use this power to get what you want.  To push you harder.  Use it to ignite that spark inside you to fire and set in motion the devastating power that you are capable of.  One word or one phrase could light the fuse of all of those sticks of dynamite you have itching to explode within you.

As a coach, every effort is made to get all of the athletes I coach to master the skill of using a mantra to take them to the next level.

A few guidelines on these.
1. It has to mean something to you.  It has to be tied to your emotions.

2. It should be positive. Calling yourself a “stupid wuss” in the middle of your wod will not take you to that extra level.

3. It should be used at the right time.  This is where the skill comes in.

20x
There is a small voice inside you that tries to get you to slow down or stop.  We all have it.  We all wrestle with it. One of the best weapons to combat that voice is using your specific positive emotional mantra at exactly the moment you hear that voice that wants you to slow or stop.

One of the athletes I coach uses the mantra “Give More”   He even tattooed it on his hands. It’s important to him.  It means something to him.

Another athlete uses “20x”.  Because she knows she is 20x more capable than she thinks she is.  She writes it on the floor in front of her so she can see it during her open wods.

I’ve had some write theirs on forearms or the back of their hands during regionals.

It is skill that should be practiced.  Remember, you give the word or phrase it’s power.  You can use it to get you to where you want to go.

Write it down. Believe it. Use it. Live it.

THINGS TO KNOW

Saturday 

9:30am – Free Community Workout with Coach Seth

Sunday

9:00am – ReFlex Yoga with Coach Stacey

12pm – Skillz & Sprintz with Coach Matt

I Do The Impossible Challenge V

Here is what you get

Your own personal CFCP Coach for 8 weeks

Kickoff and Ending with a Benchmark Workout

Goal Setting Meeting

Customized Nutrition Plan

Weekly Bonus workouts to accomplish outside of class

Requires 2x per week CFCP class workouts

CFCP online Wod Journal and Food Log

Before and After Photos

Before and  After Measurements

Weekly grading of food logs

Nutrition Seminar with your Coach

Skills Training with your Coach

Teammates to help keep you accountable

I Do The Impossible Challenge T-Shirt

* Each Coach has limited spots

and spots are going quick.

REGISTER

dynamic movement prep

Group warm up

Junk yard dawg

Burgener warm up.

15 med ball slams.

Test
In 8 minutes
Build to a. 1 rm snatch

14.3 open wod
Complete as many reps as possible in 8 minutes of:
135/95 . deadlifts, 10 reps
15 box jumps, 24/20
185/135 deadlifts, 15 reps
15 box jumps, 24/20
225/155 deadlifts, 20 reps
15 box jumps, 24/20
275/185 . deadlifts, 25 reps
15 box jumps, 24/20
315/205 deadlifts, 30 reps
15 box jumps, 24/20
365/225 deadlifts, 35 reps
15 box jumps, 24/20

Mad mobi
Hamstring
Pigeon
Press up press up press up
Cal stretch
Shoulder bully
More Press ups.

Saturday – Free Community Workout!

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REMINDERS

Print

IDI Challenge

February 27th

8 weeks to change your life

space is limited

REGISTER

FREE COMMUNITY  WORKOUT

Saturday – 9:30am with Coach Seth

REFLEX

Sunday – 9:00am

Skillz & Sprintz

Sunday – 12pm

dynamic movement prep

Group warm up

Strength
3 position clean
3-3-3 @ 70%
3-3-3 @ 75%

Wod
Tabata row (8 rounds of 20 seconds work 10 seconds rest) score calories
Rest 1 min
Tabata will ball 20/10 (8 rounds of 20 seconds work 10 seconds rest) score reps
Rest 1 min
Tabata oh squats 115/75  (8 rounds of 20 seconds work 10 seconds rest) score reps
Rest 1 min
Tabata toe 2 bar  (8 rounds of 20 seconds work 10 seconds rest) score reps

Mad mobi
Knee on the wall
Hamstring up n over
Thoracic ext on the wall
Calf stretch.