Workout of the Day

Team Totals
1600 M Run
100 Push-ups
100 Lunges
100 Hang DB Power Snatches (35 lb, 20 lb)
100 Sit-ups
1600 M Run

I came here to chew bubblegum and kick ***, and I’m all out of bubblegum. -Roddy Piper

Max Rounds in 15 Minutes
10 Pull-ups
10 Box Jumps (24″, 20″)
10 Swings (24K, 16K)

You can quit if you want, and no one will care. But you will know the rest of your life. -John Collins

Gout

Announcements:
– We have 9 spots available for our next On Ramp Class sign up HERE to save your spot.

7 Rounds
5 Thrusters (135 lb, 95 lbs)
20 Yard Bear Crawl

Once the ‘what’ is decided, the ‘how’ always follows. We must not make the ‘how’ an excuse for not facing and accepting the ‘what.’ -Pearl S. Buck

Primal Guide to Booze

Announcements:
– We have 9 spots available for our next On Ramp Class sign up HERE to save your spot.

5 Rounds
200 M Run
10 Ring Rows
15 Wall Balls (20 lb, 15 lb)

Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude. -Thomas Jefferson

$4 Flu Cure

Announcements:
– We have 9 spots available for our next On Ramp Class sign up HERE to save your spot.
– The 30 Day Paleo Challenge starts next Wednesday October 14.  We’ll kick things off with a “Circle of Awesomeness” nutrition seminar on Tuesday.  Stay tuned for more details!

Fight Gone Bad from CrossFit Central on Vimeo.

Snatch
3-3-3-1-1-1

then…

12-9-6
Chest To Bar Pull-ups
Power Snatches (60% to 70% of the days one rep max)

Today’s mighty oak is just yesterday’s nut, that held its ground. -David Icke

Profiting off of food allergies

Announcements:
– The brand new Circle C CrossFit bootcamp starts Monday October 12 @ 6 AM click HERE for more info or to sign up!
– We have 10 spots available for our next On Ramp Class sign up HERE to save your spot.
– The 30 Day Paleo Challenge starts next Wednesday October 14.  We’ll kick things off with a “Circle of Awesomeness” nutrition seminar on Tuesday.  Stay tuned for more details!

Push-up Challenge Day 50!
Buy in: 10,000/5000
Push-ups for the day: 200/100

Max Rounds In 10 Minutes
15 Push Press (95 lb, 75 lb)
10 Burpees

There are some things you learn best in calm, and some in storm.-Willa Cather

Isn’t it my genes?

Announcements:
– The brand new Circle C CrossFit bootcamp starts Monday October 12 @ 6 AM click HERE for more info or to sign up!
– We have 10 spots available for our next On Ramp Class sign up HERE to save your spot.
– The Push-up Challenge ends today! Stay tuned tomorrow for our next challenge!

Push-up Challenge Rest/Make-up Day
Buy in: 9800/4900
Push-ups for the day: Rest

REST

You must never underestimate the power of the eyebrow. -Jack Black

One final thanks to everyone who participated, donated, or helped at Fight Gone Bad last weekend!

Push-up Challenge Rest/Make-up Day
Buy in: 9800/4900
Push-ups for the day: Rest

5 Round
400 M Run
10 Box Jumps (24″, 20″)
10 Walking Lunges

2 person teams one team member runs while the other does as many rounds of the Box Jumps and Lunges as possible. Score is time and total rounds.

For every minute, the future is becoming the past. -Thor Heyerdahl

Push-up Challenge Day 49

Buy in: 9800/4900
Push-ups for the day: 200/100

Weighted Ring Dips
5-5-5-3-3-3

then…

1×40 Yard sprint on the minute for 20 Minutes

There is no comparison between that which is lost by not succeeding and that which is lost by not trying.-Francis Bacon

Why Crystal Meth Lattes are Bad

Announcements-

I would like take a second to introduce two of the newest members of the CrossFit Austin team.  Tristy Stephens aka Mac and Miquel Garza aka Nugget are going to be part of our coaching staff from here on out.  Tristy is our resident nutrition whiz and will be getting her Level 1 in November, if you have any questions about nutrition let her know.  Miquel is level 1 certified, and one of the founders of G7 CrossFit in Laredo.  We get the pleasure of borrowing him during the school year while he attends UT Law school.  He will be helping teach classes, and filling in for Boone and I from time time to time.  Both of them are outstanding people, and I couldn’t be more excited to have them on board!

Push-up Challenge Day 48
Buy in: 9600/4400
Push-ups for the day: 200/100

“Diane”
21-15-9
Deadlift (225 lb, 160 lb)
Handstand Push-ups

Because your own strength is unequal to the task, do not assume that it is beyond the powers of man; but if anything is within the powers and province of man, believe that it is within your own compass also.-Marcus Aurelius

To train harder go with a crowd

Rob and Blake reppin the AM Crew and rounding out the Circle of Awesomeness!