Nutrition 101

Is eating for health and fitness really that hard? Well, it is if you don’t know how to get started! Join Coach Nikki and Coach  Dave to get the scoop on

What is Paleo?

How do I Zone my food?

Optimal vs Optional Supplements

FREE  Seminar on Sunday, May 20th at 5pm at the 609 W. Whitestone Location – Bring your own chair!

 REGISTER

OPEN GYM – Saturday at 9:30am – Come get your WOD on!

Saturday, May 26th – NO OPEN GYM!!! IDI Finals instead!

Dymanic Warmup

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)

The filthy fifty.
50 Box jump

24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

MaD mobi

Pigeon

Press ups

Knee on the wall

Corner stretch

Calf stretch

Saturday, May 19th – Open Gym at 9:30am

Sunday, May 20th

FREE Nutrition Seminar at 5pm at the box. Please REGISTER to attend and bring your own chair

Underwater Hydrostatic Weighing – if you are in the IDI Challenge and did this measurement in the beginning, you need to get scheduled for your final weigh in on Friday, May 25th. Timeslots are between 3-6pm at the Box. Email robin@crossfitcp.com to get on the schedule. There is a $5 discount for the 2nd weigh-in.

Thursday

Dynamic Movement Prep
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
For quality warm up pace
20 Turkish get ups
20 strict pull ups
20 pistols
Scale as needed

Work
1 clean
2 front squats
Emom for 15 minutes
(adjust weight as needed)

Carson’s 6 pack plan
100 jack knife sit ups for time (20,14)

MaD mobi
Press ups
Keg stretch
Corner stretch
Knee on the wall

REMINDERS!

Saturday, May 19th – Open Gym at 9:30am

Sunday, May 20th

FREE Nutrition Seminar at 5pm at the box. Please REGISTER to attend and bring your own chair

Underwater Hydrostatic Weighing – if you are in the IDI Challenge and did this measurement in the beginning, you need to get scheduled for your final weigh in on Friday, May 25th. Timeslots are between 3-6pm at the Box. Email robin@crossfitcp.com to get on the schedule. There is a $5 discount for the 2nd weigh-in.

Dynamic

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

wall walks.

test
1x 20 rep max back squats.
If you hit 20 last week go up in weight

Wod
8 rounds for time  of
10 burpees
15 squats
20 double unders.

mad mobi
Press ups
Roll quads with a bb
Knee on the wall
Roll calves on bb

Wladi and Carson with Carl Paoli at the gymnastics seminar this weekend

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
Deadlifts. Go over technique and form. Return the Bar to the floor. Do not drop.

For quality not maxes, unbroken sets at tempo 31X1.
from the top 3 sec down.
1 sec pause at floor
x=Up as fast as possible
1 sec pause at top

MAINTAIN LUMBAR CURVE

8-8-6-6
Record weights

wod
Run 400 meters
10 pull ups
AFAP
Rest 2 min
4 rounds.

Mobi
Press ups
Pigeon
Roll lats
Calf stretch.

CrossFit Teens – Getting work done!

Coming this summer!

GIRLFIT – training program for teen girls taught by female coach. Tuesday/Thursday/Friday starting June 12th. 10am – 11:30pm at the 609 Box. Registration is now open

CrossFit Kids Summer Camp – One week long summer training to get and keep your kid fit instead of playing xbox!

June 11-15, June 18-22, June 25-29 10am – 11:30pm at the 609 Box

Registration opens this weekend

CrossFit Kids is always in session from 4-5pm Monday – Friday

CrossFit Teens 5:30-6:30pm Monday – Friday

What is your kid doing?

REMINDERS

Open Gym tomorrow 9:30am

NUTRITION 101

Sunday, May 20th – 5pm at the 609 Box.

Exercising is only part of the equation to getting healthy. You must change how you eat, what you eat and how much you eat. Come learn the basics of eating Paleo, Zoning your Food and which supplements are important and which ones are optional. You must REGISTER to attend. BRING YOUR OWN CHAIR!

Friday, May 25th – Underwater Hydrostatic Weighing. Timeslots between 3-6. Contact Robin@crossfitcp.com to get signed up. If you used this measuring method for the I do the Impossible Challenge, you need to get your final bodyfat checked this way too. Additional spots for anyone wanting to get their bodyfat tested.

Saturday, May 26th – I Do The Impossible Final 8:30am

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)
Aerobic power
Move as fast as possible

7 min amrap

7 burpees
14 sit ups
21 kb swings 1.5,1

Rest 3 min

Amrap in 5 min of

7 pull ups
10 cleans (115,85)
10 air squats

Rest 3 min

Amrap in 5 min of

20 double unders
10 hand release push ups
5 box jumps

Mad mobi
Roll calf on bb
Pigeon
Press ups
Calf stretch

Thursday

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
Snatch balance

3-3-3-3

Wod
For time
Row 1 k
Then 4 rounds of
20 power snatch (75,55)
10 burpees
Row 1 k

Mad mobi
Pigeons
Keg stretch
Press ups
Corner stretch

Click here to view the embedded video.

Sign up for SuperStrong 3.  Space is Limited so don’t wait.  SS is full of sweat, burning muscles, a little pain and discomfort, Pr’s, lots of laughs and just a hell of a lot of fun!

Don’t miss out!

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)

Partner day!

WOD

Workout of the Day In teams of two, complete as many rounds as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps (24″/18″) 30 Wall Ball Shots (20/12 lbs.) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

Mad Mobi
2 min of each
Calf stretch
Knee on the wall
Hamstring up and over
Press ups

REMINDERS

SuperStrong Class starts next Monday, May 14th from 6:30-8:30pm at the 609 Box. Want to become stronger for next year’s CrossFit Open? Now is the time! There are limited spaces available and you MUST REGISTER ahead of time. REGISTER HERE

Combat Conditioning is an on-going class that puts you through the conditioning a MMA fighter would use -except you don’t get kicked in the face. Want to try out a class? email robin@crossfitcp.com

OPEN GYM – Saturday at 9:30am

CROSSFIT FOR HOPE

CrossFit Cedar Park is participating in this charity event on June 9th to raise money for the St. Jude’s Children’s Hospital. The overall HQ goal is to raise enough money to cover 1 day of operating expense for the hospital - 

Click here to view the embedded video.

Tuesday
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)

Internal external rot

skill
10 minutes of Kipping HSPU practice.
kick push

Wod
In 1 minute perform
10 toe 2 bar
1 heavy clean and jerk
Rest 1 minute

7 rounds. You may adjust weight between rounds if you have time.

Score is total weight for all 7 rounds
If you miss an attempt that is scored as a ZERO
Mad mobi
Press ups
Roll lats
Lat band stretch
Corner stretch

“Regardless of what the problem is, the answer is to squat.”  – Greg Glassman

Monday May 7

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
In 5 minutes get a 3 rep max shoulder to overhead.
Stand it up at the top

Strength
Front squat
3 at 75%
3 at 80%
3 at 85%
3 at 90% of 1 rm

Then
1 x 20 rep max back squat

Rest

Time trial
500 meter row.

MAD Mobi
Roll quads w bb
Knee on the wall
Press ups
Shoulder stretch band.

Teamwork – you can see that as Carson is doing his pullups, Nikki and Liz are in the background holding his barbell for him and Deric. Working together to achieve a common goal – to win. Our I Do The Impossible Challengers are working with each other and their coach to accomplish goals they set just 5 weeks ago. Many of them are already hitting their goals or exceeding them! Keep up the good work !!

SUPERSTRONG!

is BACK! There are a limited number of spaces in this class coached and programmed by BiggDave – don’t miss out! REGISTER

Friday
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)

Internal/external rotation

Spidey crawls

Skill

push press.

Wod

For time

10 push press
1 pull up
9 push press
2 pull ups
8 push press
3 pull ups
7 push press
4 pull ups
6 push press
5 pull ups
5 push press
6 pull ups
4 push press
7 pull ups
3 push press
8 pull ups
2 push press
9 pull ups
1 push press
10 pull ups

Mad mobi
Roll lats
Shoulder bully
Press ups
Corner stretch