Creative

Nikki gets creative with her CFCP bumper sticker.
Saturday was a fantastic open gym. Coach Carson led a great class!
Check out what he had to say about it in his blog. CrossFit Rocks!

“Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.

Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.

RX

Carson 424

Jon 420

Liz 404 chest 2 bar

CrossFit Weekend.

Kathy is using her pink pullup bar to get in a workout at home. It was a Valentine’s present from Mike.
Had a great CrossFit weekend here at Cedar Park.

Tire Flipping at open gym on Saturday were fun for all, throw in some db’s, Burpees, and Wall Ball and you’ve got a great wod!
After that Valerie and Dr. Mike went over Pose Running with us. The put us on the big screen and critiqued our technique. Everyone showed improvement! Faster, Easier, More Efficient. Great fun. Check out their

website for more info!

WOD

“Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.

Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.

Mas Tabata

Jim hits the c2 with some intensity!
Don’t forget about those hoodies!
It’s cool today. A great day for that hoodie. Order yours today.
Open Gym Tomorrow!!!! Come in and bring a friend!
WOD

“Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.

Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.

CrossFit Acronyms and Abbreviations

What are those funny acronyms and abbreviations you guys use?

AMRAP: As Many Reps (sometimes Rounds)as Possible
BS: Back squat
BW (or BWT): Body weight
CFT:CrossFit Total – consisting of max squat, press, and deadlift.
CFWU:CrossFit Warm-up
CLN: Clean
C&J: Clean and jerk
C2: Concept II rowing machine
DL: Deadlift
FS: Front squat
GHD: Glute ham developer. Posterior chain exercise, like a back extension. Also, the device that allows for the proper performance of a GHD.
GPP: General physical preparedness, aka “fitness.”
HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
HSQ: Hang squat (clean or snatch). Start with bar “at the hang,” about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position
IF: Intermittent Fasting
KB: Kettlebell
KTE: Knees to elbows. Similar to TTBs described below.
MetCon: Metabolic Conditioning workout
MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.
OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above (and usually behind) the head.
PC: Power clean
PR: Personal record
PP: Push press
PSN: Power snatch
PU: Pull-ups, possibly push ups depending on the context
Rep: Repetition. One performance of an exercise.
Rx’d; as Rx’d: As prescribed; as written. WOD done without any adjustments.
RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.
SDHP: Sumo deadlift high pull (see exercise section)
Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3×10, means do 10 reps, rest, repeat, rest, repeat.
SN: Snatch
SQ: Squat
Subbed: Substituted. The CORRECT use of “subbed,” as in “substituted,” is, “I subbed an exercise I can do for one I can’t,” For example,if you can’t do HSPU, you subbed regular pushups. Sadly, many illiterate posters get this bass-ackward, and claim that since they can’t do HSPU, they subbed HSPU for pushups. D’oh!
TGU: Turkish get-up (See exercise section)
WO, sometimes W/O: Workout
WOD: Workout of the day
YBF: You’ll Be Fine (liberally applied in spray form)

WOD

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Tabata Something Else Happy Hour


Tabata Happy Hour Today!!

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals