Workout of the Day

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)

3 sets
Row :30 @ 50%
Row :30 @ 80%
Jump rope Practice 1:00
Right Side plank :30
Left side Plank :30

then…

5 Rounds
:10 Burpees  :50 Rest
:20 Air Squats  :40 Rest
:10 Kipping Pull-ups AFAP  :50 Rest
:20 Abmat Sit-ups  :40 Rest

Fortune and love favor the brave. -Ovid

Paleo Email
*Post thoughts to comments

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

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)

Make-up/Skill Day
CrossFit Total
Sit-up and Kick
Grip Strength
Anaerobic Power

Squat Program
Back Squat 6×2 @ 80% 20X0
RDLs 3×8 @ 4111
Behind the Neck Press 3×5 @ 2020

Do the hard jobs first. The easy jobs will take care of themselves. -Dale Carnegie

Your best friend staying thin on oreos and chili dogs
*Feel free to vent in the comments

Announcements:
– Today is our last Thursday Make-up Day, Make-day will be on Tuesday until further notice
-The Circle of Awesomeness Challenge page has been updated!  Take a look here
–Austin Gorilla Run January 22nd!

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)

Anaerobic Lactic Power Test
3 Attempts:
30 Thrusters in 1:00 Minute
Score=Heaviest Weight
Rest 7 Minutes between attempts

Do not spoil what you have by desiring what you have not; but remember that what you have was once among the things only hoped for. -Epicurus

Stop winking at me with your butt
*Post thoughts to comments

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

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)

5 Sets
Barbell Complex
5 Clean Grip Deadlifts
3 Power Cleans
2 Clean Pull-unders
Rest :30
6-8 Dips/Ring Push-ups/Push-ups
Rest :30
6-8 Kipping Pull-ups
Rest 2:00
*Post loads and notes to comments

then…

5 Rounds
5 Strict Chin-ups (weight if needed)
10 Push-ups
50 M Farmers Walk (55lbs, 35lbs)
*Time recorded

Leaders lead the way. Not just on the easy ones you take the tough ones too. -Major Dick Winters

Rest in peace

Announcements:
-The Circle of Awesomeness Challenge page has been updated!  Take a look here
-CFA ladies’ Night is moving to Tuesdays.  Our first ladies night for 2011 will be TONIGHT at Tristy’s house at 7:30pm.  We hope to see everyone there!!  811 West Slaughter Lane Apt. 4006, Austin TX 78748.
–Austin Gorilla Run January 22nd!

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)

Jerk Progression Review

then…

5 Rounds
200 M Run
20 Flutter Kicks
15 Unbroken Box Jumps
20 Sit-ups
15 Unbroken Push Presses (65lbs, 45lbs)
20 Double Unders

Post WOD
2 Sets
Dumbbell Ext. Rot. x12/arm @ 30X0
Rest :00
Side Planks :90/side (fraction if needed)
Rest :00

Begin to be now what you will be hereafter. -William James

Paleo Budget
*Post your strategies for keeping the paleo grocery bill low

Announcements:
-CFA ladies’ Night is moving to Tuesdays.  Our first ladies night for 2011 will be at Tristy’s house at 7:30pm on January 11th.  We hope to see everyone there!!  811 West Slaughter Lane Apt. 4006, Austin TX 78748.
–Austin Gorilla Run January 22nd!

Best Push-up Man Ever?

Buy In/Cash Out
3 Sets of the snatch warm-up

“CrossFit Total”
1 RM Press
1 RM Back Squat @30×0
1 RM Deadlift

Announcements:
-Today is CrossFit Total Day! Please arrive 30 min. before your time slot so that you can get warmed up before your lifts.
-CFA ladies’ Night is moving to Tuesdays.  Our first ladies night for 2011 will be at Tristy’s house at 7:30pm on January 11th.  We hope to see everyone there!!  811 West Slaughter Lane Apt. 4006, Austin TX 78748.
–Austin Gorilla Run January 22nd!

Buy In/Cash Out
3 Sets of the snatch warm-up

7 Rounds
5 Box Jumps for Max Height
5:00 Rest
*Practice L-Sits, Chin-up Holds, and Behind the neck Jerks during rest

I can live for two months on a good compliment. -Mark Twain

Sleep Vikings

Announcements:
–CrossFit Total Day, January 8th sign up here!
**Make sure and get to the gym early to warm-up, we will use the entire 60 Minutes to test your lifts
-CFA ladies’ Night is moving to Tuesdays.  Our first ladies night for 2011 will be at Tristy’s house at 7:30pm on January 11th.  We hope to see everyone there!!  811 West Slaughter Lane Apt. 4006, Austin TX 78748.
-Austin Gorilla Run January 22nd!

Free Workout on Satuday the 15th!

Buy In/Cash Out
3 sets of the snatch warm-up

Make-up/Skill Day
50 B’s
Row, Row, Row your boat
Practice Makes Perfect

Squat Program
A. Dumbell Split Squats 3×10/Leg @ 3030 (Back foot not raised)
B. Frankenstein Squat 3×5 23X0
C. Narrow Grip Overhead Squats 3×5 @ 32X2 or Snatch Grip Push Press to Overhead Squat  3×5+5 (Squat @ 32X0)

A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort. -Herm Albright

How to be Positive in less than 300 words
How do you keep it positive CrossFitting, working, Paleoing, etc.?

Announcements:
-New weightlifting classes w/ Chad start today Sign up here!
-CFA ladies’ Night is moving to Tuesdays.  Our first ladies night for 2011 will be at Tristy’s house at 7:30pm on January 11th.  We hope to see everyone there!!  811 West Slaughter Lane Apt. 4006, Austin TX 78748.
–CrossFit Total Day, January 8th sign up here!
–Austin Gorilla Run January 22nd!

Buy In/Cash Out
3 Sets of the snatch warm-up

5 Rounds
300M Run
1:00 Snatch Push Press+OVHD Squat Practice
20 Sit-ups
1:00 Snatch Pull Under Practice
15 Push-ups
1:00 Power Hip Snatch and Hip Snatch Practice
10 Kipping Pull-ups

A will finds a way. -Orison Swett Marden

Planning Daily Meals
Post your meal planning strategies to the comments

Announcements:
-New weightlifting classes w/ Chad start Thursday 1/6  (yes they’re on a new day!) Sign up here!
-CFA ladies’ Night is moving to Tuesdays.  Our first ladies night for 2011 will be at Tristy’s house at 7:30pm on January 11th.  We hope to see everyone there!!  811 West Slaughter Lane Apt. 4006, Austin TX 78748.
–CrossFit Total Day, January 8th sign up here!
–Austin Gorilla Run January 22nd! Grab a registration form at the gym for a 10% discount good until next Wednesday’s Gorilla Gathering!

Buy In/Cash Out
3 Sets of the snatch warm-up

5 Rounds
3 Cleans
1:00 Rest
6-8 Dips/Ring Push-ups/Push-ups
1:00 Rest
*Post weights and notes to comments

then…

3 Rounds
2 Person Team workout
500M Row
Max rounds while Partner Rows of:
5 Handstand Push-ups
15 Squats
*500M row time and max rounds recorded

Never mistake motion for action. -Ernest Hemingway

Why Paleo Builds Awesome Kids
Todays article is for you parents out there, post any comments or hacks you’ve employed to get the kids eating clean

Announcements:
-New weightlifting classes w/ Chad start next Thursday 1/6  (yes they’re on a new day!) Sign up here!
–CrossFit Total Day, January 8th sign up here!
-CFA ladies’ Night is moving to Tuesdays.  Our first ladies night for 2011 will be at Tristy’s house at 7:30pm on January 11th.  We hope to see everyone there!!  811 West Slaughter Lane Apt. 4006, Austin TX 78748.
–Free community workout Saturday the 15th! Come and bring a friend!
–Austin Gorilla Run January 22nd! Grab a registration form at the gym for a 10% discount good until next Wednesday’s Gorilla Gathering!