July 4th Free Community Workout
Last year the July 4th workout proved to be quite memorable. We can't wait to get it going this year. So come out, bring your friends and lets have a
Great July 4th wod. Remember, it's free to all. Celebrate independence day with an amazing WOD!
The Free Fourth of July WOD starts at 9:30am. Here at our box. See ya there and God Bless America.
The Epic Challenge Finals
Here is the video from the finals.
The Epic Challenge Finals from David Tillman on Vimeo.
An EPIC day.
The Epic Challenge finals proved to surpass the ordinary! Nearly everyone improved their time. The heavens opened up and poured down on us. In true CrossFit fashion no one flinched. Each and every competitor showed amazing heart and desire. Thanks to all of you for making this an Epic event.
Get ready for the next big challenge. To be announced soon.
Congratulations to the following competitors
Beginner
1st place - Keisha Tillman
2nd place - Kelley Hulsey
3rd place - tie between Brittany Nichols and Julie Chreste
Intermediate
1st place - Jana Neumann
2nd place - Kimberly Kurachi
3rd place - Jodie Goldberg
Advanced
1st place - Matt Fiorillo
2nd place - Garrett Hutchington
3rd place - Carson Thomas
Overall Fastest with a time of 4'20"
Michael Fiorillo
congratulations everyone!
26:48
26:48 was Nikki's total time for the 3 wods(workout of the day) in the Southwest Regional Qualifier. That is what it took to get to Aromas, California for the opportunity to compete in the 2009 CrossFit Games. Super job girl. You earned it.
The Tillman Training group went up and gave it all they had. Mike Fiorillo left half of his hand on the pull up bar. Everyone left some shin on the bar, but Chad left the most. The wods were tough. The competition was fierce. These competitors braved tornado winds and slippery pull up bars to sweat and bleed for every rep. Congratulations to Chad Walding, Kelli Middleton, Kris Wiley, Mike Fiorillo, and Nikki Hall for showing what CrossFit truly is. Thanks for representing Tillman Training and CrossFit Cedar Park. You guys Rock!
Go Cedar Park!
Kelli gets it overhead in WOD #1
Mike in WOD #1, a near death experience.
10 Squat cleans to overhead (men 155, women 105)
500 meter Row
3 rounds for time
Chad in WOD #2
50 Chest to bar pull ups
50 Burpees for time
Kris guts it out in WOD #3
21-15-9
Box Jumps (24in)
Kettlebell Swings (men 53lbs, women 35lbs)
Sumo Deadlift High Pull (men 95, women 65)
Nikki after WOD #3.
Going to Cali Rocks!
The Tillman Training group went up and gave it all they had. Mike Fiorillo left half of his hand on the pull up bar. Everyone left some shin on the bar, but Chad left the most. The wods were tough. The competition was fierce. These competitors braved tornado winds and slippery pull up bars to sweat and bleed for every rep. Congratulations to Chad Walding, Kelli Middleton, Kris Wiley, Mike Fiorillo, and Nikki Hall for showing what CrossFit truly is. Thanks for representing Tillman Training and CrossFit Cedar Park. You guys Rock!
Go Cedar Park!
Kelli gets it overhead in WOD #1
Mike in WOD #1, a near death experience.
10 Squat cleans to overhead (men 155, women 105)
500 meter Row
3 rounds for time
Chad in WOD #2
50 Chest to bar pull ups
50 Burpees for time
Kris guts it out in WOD #3
21-15-9
Box Jumps (24in)
Kettlebell Swings (men 53lbs, women 35lbs)
Sumo Deadlift High Pull (men 95, women 65)
Nikki after WOD #3.
Going to Cali Rocks!
Julie
Last year Julie turned 30. She took a long look at where she was in life, and what she wanted to change in the next decade. One of those was her health. Julie's mother and grandfather are both diabetics and high blood pressure runs on both sides. On top of the possible health risks facing her, Julie didn't have the energy to do the things she wanted to do and she hadn't worn shorts in over a year!
Luckily for Julie, she had a pesky neighbor who was CrossFitting and asked her to come along with him to class one night. Julie doesn't remember what her first workout entailed, but clearly recalls the aftermath of sitting in her driveway for over 10 minutes working up the effort to get out of the car and walk into her house.
Julie's 3rd workout.... Fran. Fran, a combination of thrusters and pull-ups, left a definitive impression. She thought her arms were going to fall off on the drive home. In less two weeks later, she went from that short workout to encountering the Filthy Fifty which encompassed 10 exercises of 50 repetitions each. Her memory? Doing burpees in sets of one. She was discouraged, she felt like vomiting, but in the end she looks back to that accomplishment and feels awesome!
Today Julie is down 15 pounds, and over 7% body fat. Her measurements are all significantly lower than a year ago. But Julie has also noticed more strength in her legs. There has also been an increase in stamina in her workouts as well as throughout the day. "I can do my burpees in sets of 5 and I can juggle kettlebells, I can do the Filthy Fifty in under 45 minutes. I wore a swimsuit last summer, and shopped for new shorts."
Here a post from Julie’s blog that she wrote in January titled “Thankful Thursday”
http://chreste.blogspot.com/2009/01/thankful-thursday_22.html
Jana Finds Success
Not very long ago, Jana found herself in a department store shopping for shorts and to her horror, discovered that she had increased by two sizes. As she struggled to change clothes, Jana’s knee gave out.
Taking action, she went to her doctor’s office and discovered that her weight was at it’s highest and her cholesterol sky-rocketed off the chart. At the age of 28, Jana’s health was out of control. With an active two-year old daughter, changes needed to be made. The doctor placed her on cholesterol medication, scheduled an MRI and sent her Tillman Physical Therapy for her knee.
After one week of therapy, Jana found the muscle soreness to be almost unbearable. She attended therapy three times per week for a two of months and upon her completion of therapy, her therapist, Michael, suggested she continue exercising and introduced her to David.
Monday morning, Jana found herself on the CrossFit side of the Tillman Clinic and was introduced to Robin, who worked with her continuing her knee exercises and adding an upper body workout. Even after therapy, the workout was difficult and overwhelming. She continued this workout for two weeks and when her sister came in town and they came to the clinic together. The noon CrossFit class was about to start and Robin encouraged both Jana and her sister to try it out.
The workout was the intense benchmark workout “Angie” – 100 pullups, 100 pushups, 100 situps, 100 squats for time. Robin modified it for Jana and her sister to two sets of 25. Jana was able to complete the grueling modified workout although she finished long after the class. It was the longest, hardest minutes of her life. She staggered out the door in a daze, yet wanting more.
Jana has been a part of our CrossFit Community for 8 months and loves it. She started the Paleo diet in October and had great results the first month. Although she is experiencing some bumps with the Zone diet, overall she has lost 28lbs and 7.4% bodyfat and feels great! She is stronger, faster and has increased her cardiovascular endurance. Jana blasted through her very first RX last week and will continue to have more in her future!
