Gift of Giving

 

THIS WEEKEND

CrossFit Cedar Park

9:30am – Saturday Free Community Workout

 

 

spirit-of-giving

ADOPT-A-FAMILY

Please sign up or donate to help our two families.

We still need to fill a lot of spots.

Don’t have time to shop? I can help. I will be shopping to fill in the missing presents next week.

DEADLINE – Thursday, December 21st

Bring the presents wrapped and tagged to the gym.

SIGN UP

 

Friday, December 15, 2017
Core Strength
50 N 50 GHD
 
Strength
BACK SQUAT
Warm up and get hips looseWarm up weight to 80% of Max

THEN

3 Reps at 75%

THEN

1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep)
at 60% of max
then
5 Squat Jumps

REST
3 Reps at 80%THEN

1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep)
at 60% of max
then
5 Squat Jumps

REST

3 Reps at 85%

THEN

1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep) at 60% of max
5 jump squats

wod
21-18-15-12-9 ROW/BURPEE
21-18-15-12-9
Calorie Row
Burpees to a Plate
Madmobi
Pigeon
hamstring up and over
calf stretch
roll quads
shoulder band stretch

 

 

Throwback Thursday

Thursday, December 14, 2017
Core Strength
RUSSIAN TWISTS & MEDBALL SLAMS
50 Russian Twists
50 med ball slams
Skill
MUSCLE UP SKILL WORK

Practice muscle up skill work

If you have muscle ups
Max reps in 2 minutes.

Strength
CLEAN LIFT OFF + CLEAN PULL
Clean lift off + clean pulls
2-2-2-2-2
wod
5-4-3-2-1
Ring Muscle Ups (scaled jump mups or 3 pull ups + 3 ring dips =1)
Box Jumps 24/20
DB Squat Cleans 35/20
Madmobi
Shoulder Bully
Lat Stretch
Pigeon
Knee on the wall
Press ups

Deadlift Protocol Wednesday

Workout Wednesday

Core Strength

Jack Knife Sit-Ups
50 Jack knife Sit-Ups for Time

50 Heavy Russian Swings

Strength

Deadlift Protocol
Warm up Deadlifts to 80-85%
Then
3 Sets (resting 3-4 minutes between sets)
Keep weight between 85-95%
3- Half Range Deadlifts (floor to top of knee)
Immediately followed by
6- Box Jumps 24/20

Deadlift 4×2
2-2-2-2

Wod

AMRAP – 10 Minutes
12 Squat Snatch 75/55
15 Calorie Row

Madmobi

Keg Stretch
Roll/Stretch Calves
Knee on the wall
Lat stretch
Hamstring up and over

Holly Jolly Team Challenge!

COMING SOON

HOLLY JOLLY IX Challenge

What is Holly Jolly?

* Team Challenge involving CrossFit workouts and points for good nutrition

* You will get great results, lose inches and gain muscle DURING the Holidays!

* Set GOALS for 2018 that you never thought possible

* Commitment to eating PALEO or Following a MACRO plan

* Commitment to LOGGING Food and Workouts

* Commitment to AT HOME workouts

* Commitment to your TEAMMATES

*Commitment to FINALE on December 3oth

*Commitment to having FUN

This is our 9th year hosting this AMAZING and FUN Team challenge to help keep you on track with your diet and fitness during the Holiday Season!

* Teams of 4

* Kick-off Paleo/Macro Seminar

* Rule Book

* Online Food Logging

* Personal Coach

* At Home Workouts

*Extra Challenges for points

* Get Lean while others are packing on the pounds

IMPORTANT DATES

November 18th

10:30am – Nutrition Seminar & Packet Pickup

November 20th

1st Day of HJ9

December 30th

9:30am – Holly Jolly IX Finale

REGISTER

Monday, November 13, 2017
Core Strength
5 MINUTE PLANK
Plank pose. 5 minutes
wod
3 MINUTES TO COMPLETE
400m Run
Max Rep Deadlift 135/95
score is deadlifts
Rest 2 minutes
3 MINUTES TO COMPLETE – C&J
400m run
Max Rep Clean & Jerk 135/95
Score is Clean & jerk
Rest 2 minutes
3 MINUTES TO COMPLETE – FRONT SQUAT
400m Run
Max Reps Front Squat 135/95
Score is squats
Add all reps
Madmobi
Hamstring up and over
Lat Stretch Band
Knee on the Wall
Thoracic Extension on wall

 

Free Community Workout – Saturday at 8am

NIGHT OF RECORDS

Friday Night – 6:30pm

Come PR your lifts

* Deadlift

* Bench Press

* Snatch

* Clean & Jerk

* Back Squat

This is BYOB to celebrate your PR’s!!!!

———————————————————————————————–SATURDAY

Free community workout at 8am

————————————————————————————————

HOLLY JOLLY IX Team Challenge

What is this?

Groups of 4, eating Paleo or Macros, staying on track through the holiday season!

Earn points for following the nutrition plan, working out, completing challenges and Hot Wods!

Winning  Team – Gift Card for an EXCELLENT Cheat Meal!

Kick-off Meeting – November 18th at 10:30am

DETAILS

REGISTER

(price increases on Saturday!)

 

Thursday, November 9, 2017
Warm up
KETTLE BELL WARM UP
Kb warm up
5 rounds of
Each arm
5 KB Snatch
5 KB clean & jerks
5 KB Goblet Squats
Strength
DEADLIFT 5X3
3-3-3-3-3 by feel
wod
RUN & C2B
3 rounds for Time
400m Run
15 Chest to Bar Pull ups
Madmobi
 Pigeon Stretch
Press ups
Trigger Point glutes
Shoulder bully
Keg Stretch

Wallball & Doubles

NIGHT OF RECORDS

Friday Night – 6:30pm

Come PR your lifts

* Deadlift

* Bench Press

* Snatch

* Clean & Jerk

* Back Squat

This is BYOB to celebrate your PR’s!!!!

HOLLY JOLLY IX Team Challenge

What is this?

Groups of 4, eating Paleo or Macros, staying on track through the holiday season!

Earn points for following the nutrition plan, working out, completing challenges and Hot Wods!

Winning  Team – Gift Card for an EXCELLENT Cheat Meal!

Kick-off Meeting – November 18th at 10:30am

DETAILS

REGISTER

(price increases on Saturday!)

Wednesday, November 8, 2017
Core Strength
5 MINUTE PLANK
Plank pose. 5 minutes
Skill
JUMP ROPE SKILL
Singles
Double Unders
Triples
Strength
BARBELL ROW
5-5-5-5-5
wod
WB & DOUBLES
5 rounds for time25 Wallball 20/14
30 double unders

Madmobi
Thoracic Extension
Roll Calves
Trigger point pecs
Corner Stretch
Shoulder Bully

 

 

 

 

 

 

 

 

 

 

Keep up with everything going on!!

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See you FRIDAY NIGHT at the BAR!!!!

 

What else is going on?

Holly Jolly IX

FULL DETAILS

 

 

Monday, November 6, 2017
Warm up
KNEE RAISES/DUMBBELL ROW
20 Hanging Knee Raises
20 Dumbbell Row – each arm
Skill
DOUBLE UNDER PRACTICE. 3-5 MINUTES
Jump rope practice
Strength
EMOM – 7 MINUTES HANG SNATCH + SNATCH
Hang Snatch + Snatch
Every minute on the minute
wod
BUY IN/CASH OUT – SINGLE UNDERS/DOUBLE
Buy in: 50 single unders
21-15-9
Toe 2 Bar
Thrusters 95/65
Cash Out: 50 Double Unders
Madmobi
Lat Stretch
Bully
Pec Stretch/Corner Stretch
Press ups

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