The CrossFit Open

The CrossFit Open

FIVE WEEKS – FEB. 22 – MARCH 26

18.1- Feb. 22-26

18.2- March 1-5

18.3- March 8-12

18.4- March 15-19

18.5- March 22-26

Registration is now open!

EACH FRIDAY –  Tillman Fitness Training’s  workout of the day will be the OPEN WORKOUT! If you are registered for the OPEN, you will need to be JUDGED by someone who has taken the JUDGES COURSE. – we encourage you to take the judges course. This will help during class times, but it also helps give you, the athlete, the best understanding of the standards we use as coaches and during the open to complete a workout as RX.

FOR MORE FUN – each Friday Night at  CrossFit Cedar Park, we will have FRIDAY NIGHT LIGHTS starting at 6:30pm. We will be set up in heats to be judged and get the Open Workout On! We will also have some super cool 2018 Open Shirts to purchase this year!

  1. COMPETE
  2. JUDGE
  3. CHEER
  4. EAT/DRINK/BE MERRY!!

WHAT IS THE OPEN?

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Anyone aged 14 or older can compete. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof.

The Open offers two versions of each workout, scaled and Rx’d. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. An official CrossFit Games app will be available in late January, which will focus on your own personal performance in the Open.

At the end of five weeks, the fittest move on to the next stages of competition: the Regionals and the Online Qualifier.

Tuesday, January 30, 2018
Strength
BACK SQUAT – 20 REPS
Weight should be 95lbs LESS than 5 rep MAX backsquat
OR
add 5lbs from last week’s 20 rep
Skill
DELT WORK
3 sets of not heavy – use dumbells or light plates12 front raises
12 lateral raises
12 reverse fly

wod
6 ROUNDS FOR REPS -BURPEE/WB/DU/REST
6 rounds of
1 minute: Barbell facing burpees – new standard
1 minute: Wall ball 20/14
1 minute double unders
1 minute Rest
Madmobi
Trigger Point Glutes
IT Band
Pigeon Stretch
Shoulder Bully
Lat Stretch
Hamstring

CrossFit Open Registration

CROSSFIT OPEN 2018!!!

The CrossFit Open is

Feb 22 – Mar 26

All FRIDAY workouts will be the Open Wod.

FRIDAY NIGHT LIGHTS!

Each Friday at 6:30pm we will be running the Open Workouts at CFCP.

We would love for you to come workout, judge and cheer!

If you plan to participate in the Open for scoring, please register

If you plan to help judge – please take the judges course. We will post the link as soon as it is released.

 

 

 

Thursday Workout

Back Squats

Back Squat – 20 Reps
Weight should be 95lbs LESS than 5 rep MAX backsquat
OR
add 5lbs from last week’s 20 rep

Wod

3 RFT (Db Snatch/Box Jump Over)
14 Alternating DB Snatch 50/35
14 Burpee Box Jump Overs 24/20

REST

Tabata Pullups
8 rounds 20 sec work/10 sec restC2B or Pull ups


Madmobi

Hamstring Stretch
Lat Stretch
Calf Stretch
Press ups

Edit this page

Tabata Tabata Tabata

IMG_3412

The CrossFit Open is here…

 

This is what you need to know…

• First WOD will be announced Live online Thursday night at 7pm.

• We will also be streaming it at the CrossFit Cedar Park box and invite you to come by and hang out.

• Heat Times will be predetermined (based on the WOD, movements, required equipment, weights, space, etc) and posted at the box and on the fan pages by noon on Friday.

• If you are registered for the Open and on CFCP roster it will be assumed that you will be at CrossFit Cedar Park Friday Night to complete the WOD. If for some reason you are not going to be here, please shoot me a message to let me know before the heats are made.

• Friday Night Lights will start at 7pm with the first heat at CrossFit Cedar Park. In order to keep things running smooth, please show up in advance to check in and warm up.

• If you are unable to attend and complete the WOD on Friday nights, we will be offering Make Up & Redo opportunity on Sunday mornings in place of the Skill class at CrossFit Cedar Park

• The Class WOD on Friday will be the Open WOD, so everyone will have the opportunity to participate. Please note that if you plan on completing the WOD during regular class times, you will not have a judge.

We are super excited and looking forward to be hosting a super fun 2017 CrossFit Open with an amazing and supportive community. Thank you to all the athletes who have signed up to compete, help judge or both!

If you are not part of the CF Cedar Park or CF 2222 Community, you can still participate in the Open with us on Friday Nights. Please email Andria@crossfitcp.com to get on the heat list

 

Dynamic warm

Group warm up
Tabata
8 rounds of 20 seconds work/10 seconds rest
Pike pulses/leg pulses

Skill
Pistols and pistol progressions

Snatch
3-3-3-3

Rest

3 rounds for time
Run 800 meters
21 toe 2 bar
15 KB swings 1.5/1.0

MAD MOBI
Trigger point pecs
Hamstring up n over
Press ups
Thoracic extension
Lat stretch band

Friday night lights……

IMG_3372

The CrossFit Open is here…

 

This is what you need to know…

• First WOD will be announced Live online Thursday night at 7pm.

• We will also be streaming it at the CrossFit Cedar Park box and invite you to come by and hang out.

• Heat Times will be predetermined (based on the WOD, movements, required equipment, weights, space, etc) and posted at the box and on the fan pages by noon on Friday.

• If you are registered for the Open and on CFCP roster it will be assumed that you will be at CrossFit Cedar Park Friday Night to complete the WOD. If for some reason you are not going to be here, please shoot me a message to let me know before the heats are made.

• Friday Night Lights will start at 7pm with the first heat at CrossFit Cedar Park. In order to keep things running smooth, please show up in advance to check in and warm up.

• If you are unable to attend and complete the WOD on Friday nights, we will be offering Make Up & Redo opportunity on Sunday mornings in place of the Skill class at CrossFit Cedar Park

• The Class WOD on Friday will be the Open WOD, so everyone will have the opportunity to participate. Please note that if you plan on completing the WOD during regular class times, you will not have a judge.

We are super excited and looking forward to be hosting a super fun 2017 CrossFit Open with an amazing and supportive community. Thank you to all the athletes who have signed up to compete, help judge or both!

If you are not part of the CF Cedar Park or CF 2222 Community, you can still participate in the Open with us on Friday Nights. Please email Andria@crossfitcp.com to get on the heat list

 

Dynamic warm up
Group warm up

Tabata
8 rounds of 20 seconds work/10 seconds rest
Stability push ups/plank holds

Practice
Rope climbs and variations

Then
Max rope climbs in 2 minutes.
Scale as needed

Rest

Strength
Build to a max power clean.
In 6 minutes

Then
For time.
20 ground to overhead 135/95
100 double unders
20 burpees
100 double unders
20 ground to over head

MAD MOBI
Lat stretch band
Knee on the wall
Shoulder bully
Press ups

 

Weekend News

IMG_3369

WEEKEND INFORMATION

Saturday

9:30am – Free Community Workout

Sunday

10:30am – OCR Training at Cedar Park

Under Water HydroStatic Weighing

Monday, February 27th

at Cedar Park

4:00 – 7:00pm

WHAT IS HYDROSTATIC TESTING?

Hydrostatic Testing (Underwater Weighing) has become universally regarded by industry experts as the “Gold Standard” in body fat testing.

Body Analytics hydrostatic method uses a two component model which separates the body into 2 areas:

  1. Bone, muscle and organs, along with connective tissue, collectively known as lean mass, sinks (is more dense than water)
  2. Body fat floats (is less dense than water)

By obtaining your dry weight and water weight, based on buoyancy, our specialized computer program can scientifically calculate your body fat as a percentage of your total weight. The ordinary scale cannot tell you if weight loss is muscle or fat while testing with Body Analytics will tell you exactly what took place with your body during your weight loss regimen.

REGISTER

 

Physical Therapy Screenings

Doctor of Physical Therapy, Michael Tillman will be giving CrossFit Cedar Park and CrossFit 2222 members a head-to-toe screening.

Screening will be for common injuries and/or mobility issues from exercise. Feed-back on form corrections.

For Members Only

Saturday, February 25th

8:30am – 12:00pm

SIGN UP

Today’s Workout

 

The weekend!

IMG_3098

WEEKEND NEWS

Saturday

9:30am – Open Gym

 

Dynamic warm up

Group warm up

30 strict toe 2 bar 2 second negative

Then.

WOD
13.3
Amrap in 12 minutes
150 wall ball for time 20/14
90 double unders
30 Muscle ups

Then immediately following
Build to a heavy 1 rep clean & jerk in 5 minutes

MAD MOBI
Knee on the wall
Hamstring up n over
Press ups
Pigeon.

 

 

CrossFit Open – it is coming soon

Coming Soon

CrossFit Open!

Friday Night Lights!

Get REGISTERED

Dynamic warm up

Group warm up

6 count burpees

50 Froglegs

Skill/strength

Clean lift off (3sec)
Clean pull
Clean.
3-3-3-3-3

Snatch
15 -12 -9.  Unbroken sets touch n go  focus on good reset with a flat back.
rest as needed between

Wod
3 rounds for time of
10 hand stand push ups
20 hand release push ups
30 KB swings 1.5/1.0

MAD MOBI
pigeon
Corner stretch
Press ups
Thoracic extension. Wall

 

Body Fat Testing Coming Soon!

13716218_1072129749568340_9189067736407657250_n

COMING SOON

Crossfit 2222 mon 2-6-17 4-7pmInfo Sheet

SIGN UP

Dynamic warm up
Group warm up

50 n 50 ghd

Skill work
L-sit 3 sets 30 seconds to 1 minute

OH squats
5-5-5
3-3-3. At tempo 55×1

Wod
Amrap in 12 minutes of
50 double unders
25  toe 2 bar

MAD Mobi
Lat stretch band
Roll calves w bb
Shoulder bully
Press ups