Announcements

Don’t forget to setup your MindBody Online Profile this week

In the spirit of today’s weightlifting meet:

7 minutes on the minute 1 Snatch (try and increase weight every minute)

then…

7 minutes on the minute 1 Clean to Overhead (try and increase weight every minute)

then…

7 Minutes AMLAP (as many a laps as possible)
Team score = heaviest weights x number of laps

What we do upon some great occasion will depend on what we already are; and what we are will be the result of previous years of self-discipline. -H.P. Liddon

Announcements
Mean, Lean, and Clean Challenge update:
– We’re extending the days to get your rep max for the challenge through this week
– Make sure and get your $20 and Before pictures this week.
– Start logging your food @ The Daily Burn
Come watch Blake and I compete in the Texas State Olympic Weightlifting Championship, today @ 1 PM

Thats levitation homes..

Don’t forget to setup your MindBody Online Profile this week!

4 Rounds
2 Hill Loops
10 Swings
6 Step-ups/ Leg (135 lbs, 95 lbs)

Nature does not hurry, yet everything is accomplished. -Lao Tzu

4 telling stories

Announcements
Mean, Lean, and Clean Challenge update:
– We’re extending the days to get your rep max to the challenge through this week
– Make sure and get your $20 and Before pictures this week.
– Start logging your food @ The Daily Burn
Come watch Blake and I compete in the Texas State Olympic Weightlifting Championship, 1 PM tomorrow!

The calm before the storm.

Don’t forget to setup your MindBody Online Profile this week!

Deadlift
1×5 @ 65%
1×5 @ 75%
1×5 or more @ 85%

then..

7 Rounds
7 Chest To Bar Pull-ups
7 DB Push Press (55 lb, 35 lbs)
7 Double Unders

The only source of knowledge is experience. -Albert Einstein

Our friends from G7 CrossFit with some advice for keeping your sanity

Announcements
Mean, Lean, and Clean Challenge update:
– We’re extending the days to get your rep max to the challenge through this week
– Make sure and get your $20 and Before pictures this week.
– Start logging your food today @ The Daily Burn
Come watch Blake and I compete in the Texas State Olympic Weightlifting Championship, 1 PM This Saturday

Don’t forget to setup your MindBody Online Profile this week!

Press
1×5 @ 65%
1×5 @ 75%
1×5 or more @ 85%

then…

3 Rounds
400 M Run
3 Power Cleans (185 lb, 155 lbs)
7 Box Jumps (24″, 20″)

Either write something worth reading or do something worth writing -Benjamin Franklin

Paleo For Fast Twitch Muscle Fibers

Announcements
Mean, Lean, and Clean Challenge update:
– We’re extending the days to get your rep max to the challenge through this week
– Make sure and get your $20 and Before pictures this week.
– Start logging your food today @ The Daily Burn
Come watch Blake and I compete in the Texas State Olympic Weightlifting Championship, 1 PM This Saturday

Don’t forget to setup your MindBody Online Profile this week!

Back Squat
1×5 @ 65%
1×5 @ 75%
1×5 or more @ 85%

then…

6 Minutes AMRAP
5 Chest to Bar Pull-ups
5 Burpees

The great and glorious masterpiece of man is to know how to live to a purpose. -Michel de Montaigne

New Age Caveman and the City

Announcements
Mean, Lean, and Clean Challenge update:
– We’re extending the days to get your rep max to the challenge through this week
– Make sure and get your $20 and Before pictures taken today or tomorrow
– Start logging your food today @ The Daily Burn
Come watch Blake and I compete in the Texas State Olympic Weightlifting Championship, 1 PM This Saturday

5 Rounds
7 Supine Ring Rows
20 Wall Balls (20 lb, 15 lb)

Insanity: doing the same thing over and over again and expecting different results. -Albert Einstein

Spices and Healthy Snacks

Announcements
Mean, Lean, and Clean Challenge update:
– We’re extending the days to get your rep max to the challenge through this week
– Make sure and get your $20 and Before pictures taken today or tomorrow
– Start logging your food today @ The Daily Burn
Come watch Blake and I compete in the Texas State Olympic Weightlifting Championship, 1 PM This Saturday

Saturday Morning Crew!

REST

I still need more healthy rest in order to work at my best. My health is the main capital I have and I want to administer it intelligently. -Ernest Hemingway

20 Minute AMRAP
7 Handstand Push Ups
10 DL (70% of 1 RM)
200 M Run

Score=Team total of DL weight and Handstand Push-ups reps

Out of every fruition of success, no matter what, comes forth something to make a new effort necessary.
-Walt Whitman

Announcements:
– Meeting for Sectional athletes @ 9:30 AM
Get Mean, Lean, and Clean!
-“Nutrition Phase” Kickoff Meeting Today @ 11 AM

On the minute for 15 Minutes
2 Snatches (155 lb, 115 lb)
5 Squats

The method of the enterprising is to plan with audacity and execute with vigor.
– Christian Bovee

Heavy hitting list of nutritional resources

3 Rounds
Max Chest to Bar Pull-ups
Max Box Jumps
Max Sit-ups

*You will have 20 minutes to finish all three rounds today WOD, rest as you see fit in between the max sets.
*A set will be terminated if you rest for more than 2 seconds or come off the bar

Experience tells you what to do, confidence allows you to do it. -Stan Smith

Careful with that self control

Announcements:
Get Mean, Lean, and Clean!
– You’ll have this week to record Rep Maxes for the Squat, Deadlift, and Press
– We will have a “Nutrition Phase” Kickoff Meeting Saturday January 9th, @ 11 AM