Workout of the Day

Buy In/Cash Out
3×10 Supermans
3×10/arm DB External Rotations

Make-up Day
Practice Makes Perfect
Unbroken
Snatch with one hand
Crispy Clean Fran

Strength Program
Press 3×5 @ 20×0 (increase from last week)
Squat 6×3 @80%
Deadlift 3×5 @ 60-70% @ 22×0

Everything keeps its best nature only by being put to its best use. -Phillips Brooks

The Big Lie
*Post thoughts to comments

Colleen taking the Push-up Man into rarefied air!

Buy In/Cash Out
3×10 Supermans
3×10/arm DB External Rotations

Anaerobic Endurance Test
“Fran”
21-15-9
Thrusters (95lbs, 65lbs)
Pull-ups
*Time Recorded
**Scaling Chart will be posted on the whiteboard

then…

Maximal Strength and Power Test
Take 20:00 to find a 1RM Clean
*Weights recorded

The privilege of a lifetime is being who you are. -Joseph Campbell

Brain Dumping
*Post thought to comments

Buy In/Cash Out
3 sets of Max Hollow Holds followed by :30 of Handstand Hold

Team Running Sumo Angie
100 Sumo Deadlift High Pulls (75lbs, 45lbs)
400 M Run
100 Push-ups
200 M Run
100 Sit-ups
400 M Run
100 Squats
200 M Run
*Team of 3-5, one person works at a time on the calisthenics and then everyone runs together

Announcements:
-The Circle of Awesomeness Challenge page is regularly being updated!  Take a look here
–Austin Gorilla Run is today!

Twinkies!

Buy In/Cash Out
3 sets of Max Hollow Holds followed by :30 of Handstand Hold

Jerk Work
5 Sets
3 Behind the Neck Power Jerks + 2 Behind the Neck Split Jerks
:30 Rest
7 Heavy Russian KB Swings
:30 Rest
15 Supermans/Back Extensions
2:00 Rest
*Post notes to comments

then…

5 Rounds
200 M Sprint
10 DB or KB Snatches/Arm (55lbs, 35lbs)
5 Burpees
3 Handstand Push-ups
1:00 Rest
*Time recorded

Each day provides its own gifts. -Marcus Aurelius

More questions about statins
*Post thoughts to comments

Announcements:
-The Circle of Awesomeness Challenge page is regularly being updated!  Take a look here
–Austin Gorilla Run January 22nd!

Buy In/Cash Out
3 sets of Max Hollow Holds followed by :30 of Handstand Hold

5 Sets
3 Front Squats
3 Clean Pull-unders
3 Hip Cleans
3:00 Rest
*Try to increase the weight incrementally in each set, work in groups of two

then…

3 Sets
10 Unbroken Thrusters
:60 Rest
10 Unbroken Kipping Pull-ups
:60 Rest
*Try to increase the weight each set, scale pull-ups to secure unbroken

My actions are my only true belongings. I cannot escape the consequences of my actions. My actions are the ground upon which I stand. -Thich Nhat Hanh

Start Here
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Announcements:
-The Circle of Awesomeness Challenge page is regularly being updated!  Take a look here
–Austin Gorilla Run January 22nd!

Buy In/Cash Out
3 sets of Max Hollow Holds followed by :30 of Handstand Hold

Aerobic Power Practice

Row Practice
4 Sets
:30 Row (slow perfect strokes, focusing on posture and mechanics, not intensity)
200 M Row @ 90% (intense but not to failure)

Run Practice
:30 @ 50% (easy pace)
:30 @ 90% (Hard but not an all out sprint)
*Focus on keeping your foot under your hip, staying on the balls of your feet and being light

Plyometric Practice
:15 Unbroken Box Jumps (Step Down)
:15 Unbroken Box Jumps (Jump Down)
:30 Rest

Midline Work
5 Sets
10 Abmat Sit-ups
:30 Side Plank Hold/side
:30 Rest
*Post notes to comments

then…

2 Rounds
400 M Run
30 Wall Balls
30 Box Jumps
*12 Minute Cap, scale wall ball and box jump volume if needed
*Time recorded

or…

Aerobic Output Test
12:00 Row for Max Meters
*Meters recorded

A smile is the light in your window that tells others that there is a caring, sharing person inside. -Denis Waitley

How not to set goals
*Post thoughts to comments

Announcements:
-The Circle of Awesomeness Challenge page is regularly being updated!  Take a look here
–Austin Gorilla Run January 22nd!

Buy In/Cash Out
3 sets of Max Hollow Holds followed by :30 of Handstand Hold

Make-up Day
CFA Olympics
Dead on yo head
TGIF

Squat Program
Back Squat 6×2 @ 80% 20×0
RDL’s 3×6 @4111
Behind the Neck Press 3×5 @20×0

Decide that you want it more than you are afraid of it. – Bill Cosby

Emotional Tracking
*Do you track the emotions your foods elicit?

Announcements:
-The Circle of Awesomeness Challenge page is regularly being updated!  Take a look here
–Austin Gorilla Run January 22nd!

Parker Johnson gettin’ after the prowler sled…it must run in the family!

Buy In/Cash Out
3 sets of Max Hollow Holds followed by :30 of Handstand Hold

Anaerobic Power Test
5 Attempts
200M Sprint
Rest 7:00

then…

Strength Endurance
3 Attempts
Max Kip Pull-ups
(tested during rest between 200M 1&2, 3&4, and after 5)

Go as far as you can see; when you get there you’ll be able to see farther. -Thomas Carlyle

Paleo Planning
*Post thoughts to comments

Announcements:
-The Circle of Awesomeness Challenge page is being updated regularly!  Take a look here
–Austin Gorilla Run January 22nd!

We will have a 9 AM class to accommodate the large number of people signed up for class today!

Buy In/Cash Out
3 x 10 Pike Push-ups 
or
3x 20 accumulated seconds of:  Chin-up Holds (CTB, False grip CTB, or Ring False Grips)

Maximal Power Test
3 Attempts to find your highest vertical jump

then…

Strength Endurance Test
As Fast as possible:
5 Rounds
5 Deadlifts @ 70% of your 1RM (CFT results here) 
Max Push-ups (M:  handstand, W:  Standard)
Score=Total Push-ups

Announcements:
-The Circle of Awesomeness Challenge page has been updated!  Take a look here
–Austin Gorilla Run January 22nd!