Announcements

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

5 Rounds
3 Snatches
:20 Rest
6-8 Kipping Pull-ups or assisted chin-ups
:90 Rest
*Post weights and notes to comments

then…

5 Rounds
5 Thrusters
10 Unbroken Burpees AFAP
100M Run
:30 Rest
*Best thruster weight and total time recorded”
*Use last week’s thruster weights as a guide

Genuine beginnings begin within us, even when they are brought to our attention by external opportunities. -William Throsby Bridges

12 Steps
Post your personal introduction process to “eating clean” to the comments

Announcements:
-New weightlifting classes w/ Chad start next 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
Muscle-ups/Muscle-up Transitions 3×5
or assisted Chin-ups work to a total of 12

7 Rounds
2:00 AMRAP of Cindy
5:00 Active Rest
*Active Rest build to heavy 3 Rep Deadlift as a team
*Score=Average Total Rounds+Rank of Total Combined Deadlift Weight

Announcements:
-New Years Eve Weekend Schedule: Normal Hours
-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!
–Austin Gorilla Run January 22nd! Grab a registration form at the gym for a 10% discount good until next Wednesday’s Gorilla Gathering!

Happy New Year CrossFit Austiners!

CrossFit Austin is proud to announce a new challenge for you hard trainin’, fine folks of CFA!  Being mean, lean, and clean in 2010 sufficed, but this year we’re laying down the gauntlet – we want you folks to be the epitome of CrossFit Austin. We want you to look good, feel good, and play good.  From January 12 to March 14th, while improving your health and performance, you’ll have the chance to compete for prize packages including free memberships and cash, along with weekly mini-challenges and prizes.  Full info here.

Join now! $40 Entry.

Buy In/Cash Out
Muscle-ups/Muscle-up Transitions 3×5
or assisted Chin-ups work to a total of 12

3 Sets
2+3 Power Snatch+Snatch Pull-under
Rest :30
10-12 Chin-ups/Ring Row/Assisted Chin-ups  (no tempo)
Rest 2:00
*Post weights, and notes to comments

then…

20 Minutes AMRAP
400 M Run
20 Russian Swing (24K, 16K)
20 Push-ups
*Rounds+Reps recorded

Live out of your imagination, not your history. -Stephen Covey

Mastering Soreness

Announcements:
CrossFit Austin Holiday Schedule:
Friday (12/31) Normal Hours
Saturday (1/1) 10:00am
–Austin Gorilla Run January 22nd! Grab a registration form at the gym for a 10% discount!

Christmas Morning Crew

Buy In/Cash Out
Muscle-ups/Muscle-up Transitions 3×5
or assisted Chin-ups work to a total of 12

Take Ten Minutes to build to a technical 5 rep max in the Push Press
*Post notes to comments

Christmas Eve Morning Crew

Christmas Eve Noon Crew

AM Results
Andrew	0:58 (75lbs)
Tannifer	0:47 (45lbs)
Gena	0:37 (80lbs
Nick	0:26 (120lbs)
Melicious	0:42 (75lbs)
Rob	0:26 (120lbs)
Kirk	0:29 (120lbs)
Ray	0:27 (95lbs)
Liz	0:41 (95lbs)
C.C.	0:50 (45lbs)
Noon
Banton	0:44 (85lb)
David	0:31 (120lb)
Kristin	0:38 (70lb)
Colleen	0:37 (45lb, Sprawl)
Cody	0:34 (110lb)
Claire	0:32 (35lb)
G	0:34 (55lb)
PM Results
Jeanette	:45 (35lbs)
Chappy	:40 (60lbs)
Stacey	:25 (95lbs)
Blake	:31 (165lbs)
Chris	:36 (145lbs)
Boone	:29 (135lbs)
Jerry	:26 (120lbs)
Carissa	:31 (70lbs)
Darlene	:44 (65lbs)
Zoom	:42 (50lbs, sprawls)
Megan	:50 (60lbs)

Buy In/Cash Out
Powell Raises 2×8
Muscle Snatches 2×8

“Santa Power”
In 15 Minutes, build to a heavy double in the Clean and Jerk
*Post notes to comments

then…

3 Clusters @ 1.1.1
Rest :45/3:00-5:00 
*Increase weight each cluster.  Heaviest cluster weight recorded

then…

3 Rounds
3 Deadlifts (@ best Cluster Weight)
25 Squats
15 Push-ups
*Add a weighted vest if you feel froggy
*Total Time Recorded

Christmas is not a time nor a season, but a state of mind. To cherish peace and goodwill, to be plenteous in mercy, is to have the real spirit of Christmas. -Calvin Coolidge

Announcements:
CrossFit Austin Holiday Schedule:
Saturday (12/25) 10:00am
Friday (12/31) Normal Hours
Saturday (1/1) 10:00am
–Austin Gorilla Run January 22nd! Grab a registration form at the gym for a 10% discount!

Merry Christmas!

Buy In/Cash Out
Powell Raises 2×8
Muscle Snatches 2×8

The WOD is done for time and the sequence is done the same way “The 12 Days of Christmas” is sung.  Athletes are encouraged to wear “Christmas Style” clothing, such as Santa hats, elf hats, jingle bells, etc. to show their holiday spirit!

“CrossFit’s The 12 Days of Christmas”
1st Day= 1 x 20M Sprint (10M down, 10M back)
2nd Day= 2 x Push-ups
3rd Day= 3 x Air Squats
4th Day= 4 x Sit-ups
5th Day= 5 x Dumbbell Swings (55lbs, 35lbs)
6th Day= 6 x Back Squats (95lbs, 65lbs)
7th Day= 7 x Push Presses (95lbs, 65lbs)
8th Day= 8 x Hang Cleans (95lbs, 65lbs)
9th Day= 9 x Bent-over Rows (95lbs, 65lbs)
10th Day= 10 x Deadlifts (95lbs, 65lbs) 
11th Day= 11 x Box Jumps (24″, 20″)
12th Day= 12 x Burpee Pull-ups}
*Total Time Recorded

At Christmas play and make good cheer, for Christmas comes but once a year. -Thomas Tusser

Announcements:
CrossFit Austin Holiday Schedule:
Friday (12/24) 6:30am, 12:00pm
Saturday (12/25) 10:00am
Friday (12/31) Normal Hours
Saturday (1/1) 10:00am
–Austin Gorilla Run January 22nd! Grab a registration form at the gym for a 10% discount good until January 6th!

Merry Christmas Eve CrossFit Austiners!