I was frustrated every year because I gained weight & I didn’t like looking in the mirror. I made every excuse possible to put off exercise – lack of time or high costs. When I did start working out, I didn’t see the results fast enough and I quit. I began to over eat, over indulge, and feel guilty and worse about myself…

Finally I joined CrossFit Cedar Park. I saw results within my first month and it was why I kept coming back. In the beginning, I couldn’t run 200m without stopping, but by month 4 I joined the 5K challenge and ran the whole race without stopping!

My greatest accomplishment is my kipping pull-ups. My goal was to get my first kipping pull-up at my 1 year anniversary and I met it 5 weeks early.
I’ve lost 20lbs, 3 pant sizes, and I am stronger and healthier than I’ve been in years. The coaches never asked me to do more than I am capable, but they do push me out of my comfort zone to do things I never thought possible. It is a great feeling to be in the middle of a workout when your coach and classmates encourage you to finish. Once the workout is over, it is such a huge sense of accomplishment.

Now, I make time to workout. I remember that when I am having trouble at work or with family, I know if I keep chipping away at the problem I will get through it. I know these situations will only make me stronger and it will be easier the next time. I am thankful to the coaches and the entire Tillman/CrossFit Cedar Park community. Everyone is always supportive, positive and excited about other’s successes.than I am capable, but they do push me out of my comfort zone to do things I never thought possible. It is a great feeling to be in the middle of a workout when your coach and classmates encourage you to finish. Once the workout is over, it is such a huge sense of accomplishment.

Now, I make time to workout. I remember that when I am having trouble at work or with family, I know if I keep chipping away at the problem I will get through it. I know these situations will only make me stronger and it will be easier the next time. I am thankful to the coaches and the entire Tillman/CrossFit Cedar Park community. Everyone is always supportive, positive and excited about other’s successes.

* Lost 20 lbs
* Does kipping pullups & can run a 5k
* Healthier than she has been in years

I began my fitness journey as patient at Tillman Physical Therapy, post knee surgery. I had a high-stress job and would eat sweets to cope. Physically, I was limited. I couldn’t walk long distances and was uncomfortable in theaters and on airplane seating. Wearing a size 20, I bought clothes to cover myself. I was pre-diabetic, had severe heartburn and I fell often.
Physical Therapist and Owner, Michael Tillman, told me that if I did not get in better shape I wouldn’t be able to play and do activities with my younger grandchildren. He also told me I needed to get the weight off if I wanted to see them grow up.

After therapy, Owner David Tillman walked me through my first CrossFit workout. Now I am able to go on vacation and hike 1.5 miles through Alaska, take a 5 -mile walk in Boston, and I can chase down my fast three year old.

I’ve lost 60lbs, wear a size 10, am no longer pre-diabetic, don’t have heartburn and my cholesterol is that of a teenager!

 
I now do modified pull-ups, deadlift 125lbs, jump rope, and can nearly beat my daughter in a rowing contest! Tillman Physical Therapy and CrossFit Cedar Park have changed my life.

* Lost 60lbs & 10 pants sizes
* Deadlifts 125 lbs
* No longer pre-diabetic

Before CrossFit I was a 5-6 day a week runner, bored with my workouts and looking for training that was more challenging & satisfying. When first attending my introductory session at CrossFit Cedar Park, I was nervous. Coach Nikki Isbell explained CrossFit and put me through a baseline workout which was certainly a wake-up call. At that time I was taking medicine for my high blood pressure and bad cholesterol.

Since joining CrossFit Cedar Park, my medicines have been reduced by half. I’ve learned a new way of eating to maintain my energy and physical performance. In running I’ve reduced my minute mile pace to a 7 minute mile, body fat has dropped from 26% to under 16%, and I’ve lost 2 inches off my waist. I feel great and have almost unlimited energy.

The most memorable accomplishment is “Murph,” a 1 mile run, 100 pullups, 200 pushups, 300 squats, & 1 mile run workout. If you asked me to do this workout when I first started, I would not have made it through. Now I’m more active around the house and the office, I push harder on projects in my professional career, and have much more focus and energy. I’ve also made new friends with similar values and interests. People involved at CrossFit Cedar Park look at life from a different perspective, they tackle challenges willingly. I see every thing I work on now as I see Murph – one more thing that I CAN do.

* Deadlifts 385lbs
* Tackles all challenges willingly
* Faster runner
* Lost 10% bodyfat
* Healthier

2012 Reebok CrossFit Open Workout 1 will be announced today!!

Join your cfcp team.

1. register for open        http://games.crossfit.com/

2. list CrossFit Cedar Park as your affiliate

3. join the CrossFit Cedar Park team (this is a separate step)

Boom!

Do the wods with us on Saturday morning!

Wednesday
Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Part 1
Tabata row/c2/run

part 2
Weighted ring dips
30 reps for time and weight used

Wod
30 steps kb lunges (goblet position)
15 kb swings (1.5,1pood)

4 rounds for time

Mobi
Pigeon
Hamstring up n over
Corner stretch/angels
Roll quads with a Barbell

Karl is becoming a beast!  Congrats on 2 pr’s last night at SuperStrong!

Ok Gang of Fitness warriors!  The Reebok CrossFit Open starts TOMORROW!  Sign up now!

https://games.crossfit.com/mygames/

Check this out!  This guy is beast!!

Click here to view the embedded video.

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)
Skill
Hollow rock holds in the pull up bar
30 s x 6

WOD

4 rounds for time of

50 double unders
12  deadlifts (225, 155)

MAD MOBI
Press ups
Hamstring stretch (heal to the sky)
Roll calf on barbell
Roll it band

Monday
Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Skill
Push press

12-12
8-8

Wod

“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

MAD MOBI
Press ups
Calf stretch
Lacrosse ball on tfl.
IT band up an over

OPEN GYM
9:30am Saturday – 609 W. Whitestone, Cedar Park
followed by
Introduction – Food Chat
10:35 – Getting started with Paleo
11:15 – Understanding the Zone
12:55 – Optional vs Optimal Supplements
Coach & CrossFit Games Competitor Nikki Hall Isbell will discuss these  areas of nutrition with plenty of time for Q&A. Bring something to write on and with. RSVP to our Facebook Page Event.

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Skill
20 muscle ups or muscle up transitions

“Rahoi”

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

MaD mobi
Roll lats
Calf stretch
Knee on the wall
Press ups

MAD MOBILITY is NOT an optional part of your training. Prevent injuries by following our programming start to finish.

OPEN GYM

9:30am Saturday – 609 W. Whitestone, Cedar Park

followed by

Introduction – Food Chat

10:35 – Getting started with Paleo

11:15 – Understanding the Zone

12:55 – Optional vs Optimal Supplements

Coach & CrossFit Games Competitor Nikki Hall Isbell will discuss these  areas of nutrition with plenty of time for Q&A. Bring something to write on and with. RSVP to our Facebook Page Event.

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Strength

10 minutes to get Max shoulder to overhead

wod

1 k row
Rest
1 k row
Rest
1 krow

MAD mobility
Press ups
hamstring up n over
Pigeon
Corner stretch

Happy Birthday Colton!

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Test
2  attempts
Max L-sit holds.

Bulgarian split squats
9-9-9 Each leg.

Wod

9 squat  snatch  (115,  80)
9 HSPU
9 kb snatch  (1.5, 1)  each arm

4 rounds for time

MaD  mobi

Keg stretch
Should bully
Lat stretch
Press ups