AMRAP in 15 Minutes
15 Swings (24 K, 16 K)
7 Ring Dips
200 M Run

If you don’t like something, change it.  If you can’t change it, change your attitude.  Don’t complain.
- Maya Angelou

The Peanut Manifesto

Announcements:
- 9 SPOTS left for next week’s On Ramp, Sign up HERE!
- Commit to getting Mean, Lean, and Clean

Holiday Schedule:
12/31: Morning classes only
1/1: Closed
1/2: Normal hours

“Bugaboo”
200 Thruster (75 lb, 45 lb)

I do not seek pity, and neither would they. I am writing this because the first step to fighting this disease is to get the word out that there is a killer out there that most don’t even know about. So when you are standing in a pool of sweat and someone asks you what you are doing, tell them. Tell them about my little Bug, tell them about Addi, tell them about SMA and tell them to spread the word. 3-2-1…Go!” -Benjamin Abruzzo Jr.

The story behind today’s WOD

Holiday Schedule:
12/30: Normal hours
12/31: Morning classes only
1/1: Closed
1/2: Normal hours

Benjamin Abruzzo III

Addison Wyatt Abruzzo

The Mean, Lean, and Clean Challenge

We start 2010 with a new goal, a new challenge, and a new competition: Meaner, Leaner, and Cleaner… what exactly does that mean?

1. We want you to be strong, because strong people are awesome
2. We want you to look great in that swimsuit when the sun comes back out
3. We want you to eat foods that don’t destroy your insides

Bottom line, we want CFA members to track their successes, and be rewarded even more for their hard work and commitment.

The Prize:

Each participant will put $20 in the pot to participate in the Challenge. The Male and Female that have best percentage strength gains and best body composition changes win the entire pot!

The Rules:

Challenge #1: “Mean” aka Get Stronger!
Strong people are harder to kill than weak people, and more useful in general.
-Mark Rippetoe

- Test Rep Maxes January 4th, 5th, and 6th
- Retest February 27th, and March 1st, and 2nd
- The Male and Female with the best percentage gains will receive
$50 off one month of gym dues

Challenge #2: “Lean and Clean” aka Look Good!
I just want to look good naked! -Lester Burnham

- 3 ‘Before’ pictures,and an umbilical measurement will be taken on January 11, 12th.
- Each Sunday a food log is to be submitted to the “CFA Mean, Lean, and Clean group”on www.dailyburn.com
- 3 ‘After’ pictures are taken on February 20, 2009 (or within the next 2 days)
- CF Austin coaches pick the top 4 people whose body composition has improved the most and have been most diligent about logging their food.
- We will have a LIVE vote by all participants to determine the Winner and Runner-up
- Male and Female Winner wins 1 month of free unlimited classes at CF Austin

Odds and Ends
- All Pictures will be PRIVATE, and will not be shown to the group with out expressed permission.
- All money needs to be in by January 12th.
- Let us know your “in” via the comments

Front Squat
x10, x8, x6 (appx. 40% of your 1 Rep Max)
Focus on PERFECT mechanics.

then…

2 Rounds
21 Double Unders
12 Deadlifts (135 lb, 95 lb)
21 Push-ups
12 Cleans (135 lb, 95 lb)

If you can imagine it, you can create it. If you can dream it, you can become it.
- William Arthur Ward

Fitness Spotlight Best of ‘09

Holiday Schedule:
12/30: Normal hours
12/31: Morning classes only
1/1: Closed
1/2: Normal hours

NO 7:30 PM Class Tonight, ON RAMP ONLY!

Deadlift
x10, x8, x6 (appx. 40% of your 1 Rep Max)
Focus on PERFECT mechanics.

then…

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

Hope is like a road in the country; there was never a road, but when many people walk on it, the road comes into existence. –Lin Yutang

Top 10 Things food companies don’t want you to know

Holiday Schedule:
12/29: Normal hours
12/30: Normal hours
12/31: Morning classes only
1/1: Closed
1/2: Normal hours

REST

A good conscience is a continual Christmas. -Benjamin Franklin

10 Minutes AMRAP
10 Flutter Kicks
5 Burpees
50 M Sprint

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

WOD
10 Rounds
15 Squat
3 Hand Stand Push-ups

Back Squat
3-3-3-3-3-3

then…

3 Rounds
10 Suitcase Lunges (55 lb, 35 lb)
20 Push-ups
400 M Run

Merry Christmas from the blue shirt crew!

Push Press
3-3-3-3-3-3

then…

10 Minutes AMRAP
5 Chest to Bar Pull-ups
15 Hang Power Snatch (75 lb, 55 lbs)
50 M Sprint

Announcement:
- The 2010 CrossFit Games Sectional and Regional Competitions have been announced! Registration starts today, sign up before its to late!

Holiday Schedule:
12/23: Normal Morning Hours and 5:30 PM
12/24: 8 AM
12/25: Closed Merry Christmas!
12/26: Closed
12/28: Normal hours
12/29: Normal hours
12/30: Normal hours
12/31: Morning classes only
1/1: Closed
1/2: Normal hours