WOD 1/10

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?

AM Results
Mike 21:15 (S)
Page 21:42 (S)
Andrew 29:33 (S, 45lbs)
Alan 29:09 (S, 45lbs)
Kirk 19:05 Rx
Jerry 18:54 Rx
Chaz 24:42 (MOD)
Melicious 20:17 (S)
Tall D 26:05 (S)
Gena 19:54 (S)
Bill 24:53 (S, 35lbs, 12″)
Tannifer 22:35 (S, 25lbs)
Rob 18:06 Rx
Ray 20:59 (S, 45lbs)
Ally 23:30 (S, 25lbs)
Noon
Heather 23:50 (35lbs, 10 Sit-up, S)
PM Results
Patrick 20:15 (S)
Winner 21:08 (S)
Sherman 22:41 (S, Step-ups)
Boone 17:17 Rx+75lb
Tasha 23:07 (S)
G 22:47 Rx
David 24:21 (S)
Jeanette 22:41 (S, 35lb)
Liz 24:21 (S)
Chappy 24:54 (35lb, 20″)
Cody 19:00 Rx
Turk 17:48 (S)
Blake 17:51 Rx+75lb
Christy 18:33 (40lb, S)
Stacey 16:18 Rx+24″
Meli 25:12 (35lb, S, 14″)
Julie 24:18 (35lb, S)
Kaz 23:26 (45lb, S)
Sleeves 15:52 Rx+75lb
Carissa 21:26 (S)
JJ 29:09 (S)
Debbie DNF
Jen 20:45 (35lb, S)
Aubrey 22:58 (S)
Anthony DNF
Alex 19:13 (S)
Skipper 20:03 (45lb)
Megan 22:05 (37lb, S)
Zoom 22:59 (25lb)
Prince 24:20 (45lb)
Darlene 23:44 (step)
Lana 24:45 (25lb, S)
Schittone 24:42 (45lb, S)
Crash 24:10 (25lb, S, 14″)
Teeny 24:32 (37lb, S)
On Ramp
Senator 7:12
Lucy 7:12
Elizabeth 7:20
Megan 7:20
Elena 6:04
Andrea 6:04
Mike 6:13
Andee 6:13