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 |