This one goes WAY BACK to 2007. Danksin Triathlon

Lisa Wylie, Jordan Davies , Keisha Tillman, Carly (Kunze) Wilson, Kris Wiley, Suzanne Cox, Robin Tillman, Kris Hunt, and Kelly Whiddon

True Story – I thought I had my best time ever on a previous triathlon (2005). I had Montana in June 2006 and just knew my time would never be better. In 2007, David discovered the CrossFit Methodology after researching the training methods used in the 300 movie. Found CrossFit. com about 10 or so pages down in google. He started watching the videos and incorporated CrossFit workouts into my typical triathlon training of run, bike, swim. Many of us in the picture would go run at Brushy Creek 1x per week (in fact, I remember backtracking once with Kris W. to try and find her keys). I did swim training 2x per week because this was my weakest skill.  The bike – oh how I hate the bike. I had it tuned up and rode it once.

I did CrossFit workouts 2-3 times per week.

I PR’d my triathlon by 12 minutes.

Moral of the Story: Don’t think when you are going to do something sports specific like a 10k, half marathon or full marathon, triathlon, etc. That you MUST do nothing but train specifically for that sport. You do need to work on swim, run or bike technique, but utilize CrossFit as the amazing tool this it is and hit the following 10 areas of fitness:

CardioVascular Endurance











Saturday – Open Gym 9:30am

Sunday – ReFlex at 9:00am

Skillz & Sprintz at 10:00am

Next Level – Get to 50 Double-Under Seminar

with Duane Waits

August 2nd – 10:00am

“As of November, 2013, I have helped hundreds of CrossFitters around the world improve their Double Under Efficiency and get to 50 through my one-on-one coaching, articles, videos, and training manual.”

  • 1 hour Training Session
  • 2 Video Consultations within 30 days of the seminar
  • FREE Unlimited email consultations within 30 days of the seminar
  • FREE digital copy of the “Secret To Double Under Training Revealed” manual



Limited to 20 participants



Dynamic movement prep

Group warm up

In 5 minutes
Row 1k
Max rep pull ups


In 5 minutes
Run 800 meters
Max reps box jumps 24″ 20


In 5 minutes
Run 800 meters
Max reps hspu

In 5 minutes
Row 1 k
Max reps double unders


Corner stretch
Shoulder bully
Roll calves w bb
Lat stretch band

Method to the Madness

Get your mobi on!

At CrossFit Cedar Park, we have broken down the workout hour into several parts. We believe that it is important to warmup properly using dynamic stretches when you walk in the door. Don’t wait for your coach to start you on your group warm-up, start with lunge stretch, cradle stretch, frankenstein kicks, inch worms. Start the blood flowing and get moving.

After your dynamic stretches, the coach will lead you in a group warmup designed to complement the strength, skill or wod you will be doing that day.

From there we move into the Skill or Strength (or both) of the day. We work gymnastics skills like handstands, muscle-ups, toes to bar, or it could be going over the proper movement with a pvc pipe using the Burgener Warmup, or 3 position snatch, or triple extension. We might work on your running skills with some pose movements. No matter the skill movement, our goal is to continually see you improve your technique.

Strength – I think for some its the happiest part of the whole hour. Getting to work on squats (front, back, overhead), deadlifts, barbell rows, cleans, jerks, presses, snatch and even some bench press every now and then. The goal is to make you stronger and smoother with your movements.

Then there is the wod. Head Coach David Tillman DOES have a method to his madness. He doesn’t randomly pull wods from a hat or someone else’s website. They are designed to make you breathe and sweat hard.

Mobility. I think you all now know that we are half of Tillman Physical Therapy and Sports Training Center. So, of course, Mobility is of the upmost importance to us. Keeping you flexible, helps your recovery and will make your workouts and strength easier. Can’t overhead squat? You could place a bet that it is because you are tight and need to work on your flexibility. We actually  have  an entire program dedicated to this called SOAR Training and  Fitness. We have Yoga and ReFlex classes.

There is a method to all the madness of your hour of CrossFit.  In fact, your entire hour of CrossFit is calculated based upon certain times of the year (bet you didn’t know that). Programming is a technique that takes years to develop and hone. Its not something that just happens overnight and all of a sudden you are good at it. You should have seen some of the scary and sad programming that took place the first year we affiliated. That was almost 7 years ago.

In fact, we will be celebrating our 7th birthday in September, so watch for those details!

Dynamic movement prep

Group warm up


muscle ups/transitions


Max muscle ups
In 5 minutes  (scale as needed (c2b or pull ups, for whoever needs it)

Emom for 10 minutes
3 OH squats.
3 burpees over barbell.

Final minute
Max reps oh squats.

If time
5 minutes of fun the hard way
Score reps
Alternate minutes of
Med ball jacknife sit ups 20/14
Reverse sit ups

Mad mobi
Lat stretch band
Press ups
Thoracic extension.
Hamstring up n over