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!
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 |