Announcements

Snatches
1-1-1-1-1

then…

3 Round
30 Double Unders
15 Ring Dips

Be not afraid of growing slowly, be afraid only of standing still. -Chinese proverb

What about calorie restriction?

**Announcements**- Our friends over at CrossFit Texas are going to be a hosting a free Hoover Ball tournament on Saturday. More info HERE.

We are also going to be having CrossFit Austin Happy Hour Thursday after the 6:30 PM class @ Little Woodrow’s, we’d love for everyone to come out!

21 Burpees
21 Pull-ups
400 M Run
15 Burpees
15 Pull-ups
400 M Run
9 Burpees
9 Pull-ups
400 M Run

Action is the foundational key to all success. –Pablo Picasso

Real Food vs. Man Made Food

**Update** – I meant to mention this earlier but congrats to Sunny for getting a kipping pull-up
her first night at the gym.  Nice work Sunny!!

Overhead Squats
3-3-3-3-3

then…

15-12-9
KB Swings (32K, 16K)
DB Thruster (55 lb, 20 lb)

*The recommended weight for the ladies has been changed from 35 lb to 20 lb.   

Our growing softness, our increasing lack of physical fitness, is a menace to our security. 
-John F. Kennedy 

Great Paleo Recipes

Can you find one of CFA’s very own???

REST

Success is neither magical nor mysterious. Success is the natural consequence of consistently applying the basic fundamentals. –Jim Rohn

Team WOD

3 Rounds
20 Wall Balls (20 lb, 15 lb)
20 Sumo Deadlift High Pull (75 lbs, 45 lb)
20 Box Jumps

Remember always that you have not only the right to be an individual, you have an obligation to be one.-Eleanor Roosevelt

**ANNOUNCEMENT**- We will be holding our Nutrition Seminar today immediately after the team WOD.

4 Rounds
30 Squats
10 Power Cleans (155 lb, 105 lb)
5 Hand Stand Push-ups

People of mediocre ability sometimes achieve outstanding success because they don’t know when to quit. Most men succeed because they are determined to. -George Allen

Competitive Eating

**ANNOUNCEMENT**- If you are interested in looking better, feeling better, or being a better CrossFitter you should be attending our Nutrition Seminar this Saturday.  Please RSVP to the comments.

Deadlift
3-3-3-3-3

The block of granite which was an obstacle in the pathway of the weak, became a stepping-stone in the pathway of the strong. –Thomas Carlyle

Toxic Enviroment

**ANNOUNCEMENT**- If you are interested in looking better, feeling better, or being a better CrossFitter you should be attending our Nutrition Seminar this Saturday.  Please RSVP to the comments.

Fran!!!!!

Its Warrior Wednesday!!!!

“Fran”
21-15-9
Thrusters (95 lb)
Pull-ups

The two most powerful warriors are patience and time -Leo Nikolaevich Tolstoy

CrossFit Warriors….

JOSH CHALLENGE ’09 (HIGHLIGHTS) from Windy City CrossFit on Vimeo.

3 Rounds
30 KB/DB Snatches (24K, 16K)
30 Abmat Sit-ups
30 Push-ups

*30 Right Handed, 30 Left handed

For glory gives herself only to those who have always dreamed of her. –Charles de Gaulle

CrossFit in the Statesman

**ANNOUNCEMENT**- If you are interested in looking better, feeling better, or being a better CrossFitter you should be attending our Nutrition Seminar this Saturday.  Please RSVP to the comments.

Congrats to Kristin for getting her first kipping pull-up yesterday (no band)!

via MaxFit USA

“Skinny Fat Helen”
6 Rounds
200 M Run
12 KB Swings (2 Pood, 1.5 Pood)
6 Weighted Pull-ups (20 lb, 10 lbs)

Great opportunities come to all, but many do not know they have met them.  The only preparation to take advantage of them is simple fidelity to watch what each day brings. -Albert E. Dunning

Fast Food

**ANNOUNCEMENT**- If you are interested in looking better, feeling better, or being a better CrossFitter you should be attending our Nutrition Seminar this Saturday.  Please RSVP to the comments.