Boot Camp 6-Week Challenge

Cedar Park Boot Camp

6-Week Challenge 

February 26th

Monday/Wednesday

5:30pm – 6:30pm

* Before/After Photos

* Before/After Measurements

* 12 Coach Led Workouts

* Home Workouts

* Nutrition Guidelines

* Baseline Workout

REGISTER

Questions? email robin@crossfitcp.com

Wednesday Workout

Core Strength

50 Heavy Russian Swings
 
 

Skill

Handstand Push Ups Variations
5-7 minutes

Work skill & Variations

 

Wod

AMRAP – 8 Minutes (BJ/HSPU/Snatch)
20 Box Jumps 24/20
15 HSPU
10 Power Snatch 95/65
 

REST

Tabata
Wallball 20/14 
8 rounds
20 seconds work, 10 seconds rest

 

MOBI

Hamstring up and over
Calf stretch
Pigeon 
Press ups
Lat stretch
Corner Stretch

Tabata Friday

WEEKEND INFO

Saturday

9:30am – Free Community Workout

Sunday

9:00am – ReFlex Yoga

10:30 – Skillz & Sprintz

Dynamic warm up

Group warm up

Strength
Build to a heavy single  OH squat.

Then

Tabata Something Else

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises

MAD MOBI
Press ups
Roll calves bb
Shoulder band stretch.
Hamstring up n over

Tabata

COMING SOON!

superstrong1

April 13th – June 10th

Monday/Wednesday

6:30pm – 8:30pm

3 Spots left!

REGISTER

Couch2Crossfit

NEW 6-Week Session

May 5th  – June 11th

This plan starts at level zero and teaches you all the basics you need to learn to be ready to take on the best fitness program in the world…CrossFit. Workouts include total body training to increase your strength and functional fitness. You get:

* Onsite Training
* Kick-off Nutrition Seminar
* Take home workouts

* Functional Bodyweight Movements
* Weather Plan – never have to cancel because its cold or wet

*Highly Qualified Coaches

This progression will gradually ramp you up in all of the 10 components of fitness. Yes it is simple and easy but it will challenge you.

REGISTER

Dynamic warm up 
Group warm up
50 strict hanging knee raises
Rope climb skill 
5-7 minutes.
5 minutes double under practice
Tabata On the Road 
32 rounds for reps of…
20 seconds work 10 seconds rest
Performing 8 rounds of each exercise then switching to the next in the 10 second rest.
Double unders
Push ups
Sit ups
Burpees
MAD MOBI 
Shoulder bully
Corner stretch
roll calf w bb
Single knee to chest
Press ups

 

 

Beginner Programs

 

THINGS TO KNOW

Couch2Crossfit

Starting March 3rd

Tuesday/Thursdays at 5:30am

6-Week BEGINNER PROGRAM

REGISTER

Dynamic Movement prep

 Group warm up 

 

Skill 

L- sit holds

Accumulate 3 minutes

 Strength

In 10 minutes build to a 1 rep max back squat

Use spotters

 

Wod

Tabata A

16 rounds of 20 seconds work 10 seconds(8 rounds each exercise)

Power cleans 95/65

Pull ups

 

Rest 2 minutes

 

Tabata B

16 rounds of 20 seconds work 10 seconds (8rounds of each exercise)

perfectly vertical kb swings 1.5/1.0

sumo deadlift high pull 95/65

 

MAD MOBI

Press ups

Hamstring up n over

Lat stretch band

Pigeon

The Winter Blues

WINTER BLUES

By Coach Nikki Isbell

Something isn’t right. You show up for your workout feeling as if someone has pulled all the wind from your sails. Your body feels heavy, the warm-up alone takes the little energy you have stored in your reserve tank, and as you read the whiteboard the voice in your head whines, “Not that. I’m terrible at those. Why did I even come to the gym today.” Sound familiar? There are many things that can contribute to this internal attack on your fitness plan and I guarantee you are not alone, the struggle is real.

I personally blame the weather. Think back to September when the temperatures were in the high 90’s, and you were inevitably drenched in sweat the second you stepped foot in the box. It was hot, but you showed up, and you left happy.  Now here you are in the depths of a Texas winter, cold and raining day after day with no end in sight. Staying motivated is your biggest challenge.

The good news is that winter will end. The sun shines again, and you will be returned to that summer glow, sweat glistening in all its glory. Until then here are some tips to keep you on track through winter.

 1. Treat yourself

New workout clothes are  fun to sport around the gym. My favorite place to shop is Lululemon. Ladies, a pair of Wonder Unders will make your butt look fabulous and when you look good you feel good. Guys, try on a pair of Core shorts, squats in those bad boys will leave you wondering why you ever owned a pair of BCG’s. If you ball on a budget head over to Target for some spunky sporty tights with a color coordinating tank top.

 2. Change your play list

Find music that makes you want to get up and move. If its a particularly rough day turn on “I Will Survive” and belt it out at the top of your lungs. If “Eye of the Tiger” doesn’t make you want to pick up your jump rope for a little double under practice then maybe “Harder, Better, Faster, Stronger” by Daft Punk will do the trick. Songs like these and “Stronger” by Kelly Clarkson not only have an uplifting beat, they also have a positive message embedded in them that is sure to send you to the gym ready to move (and groove).

 3. Identify your goals, attack your resolutions

Sometimes writing down your goals is the best kind of commitment. I mean getting a physical paper journal, not just an app in your smart phone, and hand writing what you want a week from now, a month, even a year. Long-term goals are great (drop 20 pounds by Summer), but be sure to focus on the little goals needed to make that happen. Commit yourself to the number of workouts you plan on doing next week, or how many cheat meals you plan to eat this week. Be specific. Don’t quit if you screw up a day. If you drop your phone on the concrete do you pick it up and throw it back down ten times? No, you pick it up and carry on with your business. Treat your fitness the same way.

 4. Social Support

CrossFit Cedar Park is the most amazing community of healthy individuals I’ve ever met. Find an accountability buddy or group. Once you identify that person, let them know your goals and plans, “I plan to meet you at the gym every Monday, Wednesday, and Friday at 8:30am. If I don’t show up please shame me publicly on facebook!” Okay, maybe not that extreme, but hopefully your accountability buddy will shoot you a text to make sure you aren’t dead when you stand them up. If you are working out alone (remote programming or home workouts), find a coach or another athlete in your same situations that will follow up with you daily. CFCP is full of people waiting to be your Swolemate,

 5. New Challenges

Sign up for a competition. Much like a goal, knowing you have a competition to perform in will keep you on track in the gym and your diet on point. The coaches at CFCP have years of competitive experience, if you need help selecting the right one for you please let one of us know. You’re sure to get more than enough competitive tips out of the deal as well.  Be on the look out for our in house competition, PROVEN held at CFCP (2/6/15) and the I Do the Impossible Challenge (2/14/14). Also, http://www.rxcompetitions.com/tag/texas/ has a list of local competitions, big and small, scaled and elite.

6. SPARK 

Advocare Spark is a sugar free energy drink that enhanced mental focus. Loaded with vitamins and minerals it provides an effective source of energy that won’t over stimulate your body. Meaning, its not going to jack you up and then drop you off like so many other energy drinks. Spark contains an effective amount of caffeine to give you the quick boost you’re looking for, B vitamins to enhance your body’s natural ability to produce and sustain its own energy, and amino acids that help increase your mental focus and alertness by supporting your brain’s ability to receive and send messages. www.isbellfit.com

7. Sleep more

Fight fatigue with more sleep. Crazy concept, I know. Cooler temperatures naturally make you want to sleep more, but unfortunately sleep is the first thing to go in our busy lives. With a little time management, and some self-discipline, you can meet your shut-eye needs. Aim for 7-9 hours per night. If you are lucky enough to squeeze in a 30 min nap mid-day, all the better (and lucky you!)

Don’t beat yourself up if you have a rough week, work or kids get the best of you, or you have too many cheat meals. Just get back on track as soon as you can. Often, just going through the motions for a week or two is enough to get you through. Remember, bathing suit season is only 3 months away.

 

WEDNESDAY
Dynamic warm up 
Group warm up
50 heavy Russian swings
+ 10 heavy Americans

Tabata This!

Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories.”

MAD MOBI 
Calf stretch
Roll calves
Hamstring up n over
Lat stretch band
Shoulder band