Insanity & Inspiration

Insanity and Inspiration

by Nikki Hall Isbell

I love my job because I get to work with people every day. I get to be involved in their fitness journey and have a responsibility to help them in so many ways. Doing this fuels my passion and instructing my clients to achieve their goals inspires me.

Last week was nothing short of that.  Michal, a committed and determined client at our box achieved his first muscle up through sheer force of will and not quitting. He has practice drills and form for almost 6 month and finally achieved that long-term goal. The last thing I said to him before his final two attempts of the day, “What’s the definition of insanity? Doing the same thing over and over and expecting a different result.” Michal finished the statement with me.  He was practicing the same error over and over. A little fine-tuning to his turn over put him on top of the rings and in place for the dip. Proud and inspired coach!

INFORMATION

Saturday

9:30am – Open Gym with Coach Rafael

Open Gym is a FREE COMMUNITY WORKOUT that everyone is invited to attend.

Sunday

10:30am – The Hero Course

The Hero Course is our opportunity to honor the men and women who have given the ultimate sacrifice. These workouts are hard and rigorous – we do not suggest anyone who is has not been crossfitting join these workouts. Please come join us for open gym on Saturday.

COMING UP

Night of Records July

RSVP at Facebook Event

Mobility

Injury Proof Your  CrossFit

July 11th – 10:30am

with

Michael Tillman

Doctor of Physical Therapy

CF L-1

CF Mobility

CF Nutrition

CF Olympic Lifting

REGISTER

TLOC

RSVP to the Facebook Event

 

Dynamic movement prep

Group warm up

50 heavy Russians

Skill

Muscle up progressions

Then emom.

For 5 minutes
3 muscle ups (or7 c2b pull ups)

Rest.

Emom for 7 minutes
3 squat cleans (you pick it)
3 barbell Burpees

Rest

Emom
5 hspu
5 box jumps 24/20

Mad mobi
Roll calves
Roll quads
Roll IT band
Bully
Lat stretch

Christmas Week!

THIS WEEK!!!

Come try out CrossFit Cedar Park this week!

SCHEDULE

The Box – 2051 Cypress Creek Road, Suite A

CrossFit Classes
Monday – 5:15am, 6:15am, 8:30am, 9:30am, 12pm, 5:00pm and 6:00pm
Tuesday – 5:30am, 7:30am, 9:30am, 12pm, 4:30pm, 5:30pm and 6:30pm
Wednesday – 5:15am, 6:15am, 8:30am, 9:30am, 12pm and last class at 3:00pm
Thursday – Closed
Friday – 10:00am & 3:00pm
Saturday – 9:30am

CrossFit Kids
Monday & Tuesday – 4:30pm

Teens
5:30pm

Yoga
Monday – 9:30am & 5:45pm
Wednesday – 9:30am

The Clinic – 2519 S. Lakeline Blvd #100

Classes
Monday – 5:30am, 6:30am, 10:00am, 5:45pm and 6:45pm
Tuesday – 5:45pm & 6:45pm
Wednesday – 5:30am, 6:30am, and 10:00am

 

Dynamic warm up 
Group warm up
Banded shoulder warm up
Strength
Squat cleans
3-3-3-3-3
Warm up calves 
SKILL
 3 minutes single/double under instruction and  practice.
Wod
3 rounds for time of
20 steps lunges
20 double unders
15 sit ups
10 toe 2 bar
MAD MOBI 
press ups
Pigeon
Lat band
Calf stretch

Holly Jolly Week!

It was pretty awesome to see our 3 guys get to the Toes 2 Bar first in Wod 3 at Wurst Games this weekend.

RESULTS

Carson – 2nd

Cain – 4th

Rafael – 6th

Shelby – 6th

Team with Nikki & Braden – 2nd

GREAT JOB!!!!

WHAT IS COMING UP????

Holly Jolly VI Challenge

This challenge is about teamwork and staying accountable during the holiday season. It doesn’t  mean you don’t get cheat meals, it doesn’t mean you don’t get to drink. It means, getting in your workouts, eating clean, and getting support from teammates.

This is absolutely one of the most fun challenges of the season.

SATURDAY

8:30am – Kick-off with Packet Pickup, Rules and Nutrition

9:30am – workout

SUNDAY

-Challenge begins!!!!

REGISTER NOW

there are limited spots available!!!

Dynamic movement prep 
Group warm up. 
3 position clean 
Hip
Hang
Floor.
3-3-3-3.
Emom.
For 18 minutes total.  That means each exercise is 6 rounds
Minute 1.  7-10 pull ups
Minute 2. 10 Burpees
Minute 3.  3 squat cleans.
Mad mobi 
Hamstring up n over
Lat stretch band
Knee on the wall
Thoracic extension wall

Squat Clean

Rob shows
her
determination.

Day 38 of the burpee challenge

WOD

21-15-12-9

Renegade Row (push up, row row)(guys 30lb db’s, girls 20lb dbs)
Squat Clean (guys 95, girls 65)