Friday, January 9th, 2015

<p> </p> <p><strong><img src=”/Websites/crossfitcastlerock/images/whole30-badge.jpg”> </strong></p> <p><strong><span style=”color: rgb(0, 176, 240);”>Still not sure what the Whole30 is or why you should sign up for the challenge? Find out what its all about here…</span><br> </strong></p> <p><strong><span style=”color: rgb(247, 150, 70);”>What is the Whole30®?</span></strong> </p> <p>Certain food groups (like sugar, grains, dairy and legumes) could be having a negative impact on your health and fitness without you even realizing it. Are your energy levels inconsistent or non-existent? Do you have aches and pains that can’t be explained by over-use or injury? Are you having a hard time losing weight no matter how hard you try? Do you have some sort of condition (like skin issues, digestive ailments, seasonal allergies or fertility issues) that medication hasn’t helped? These symptoms may be directly related to the foods you eat – even the “healthy” stuff. So how do you know if (and how) these foods are affecting you?<br> Strip them from your diet completely. Cut out all the psychologically unhealthy, hormone-unbalancing, gut-disrupting, inflammatory food groups for a full 30 days. Let your body heal and recover from whatever effects those foods may be causing. Push the “reset” button with your metabolism, systemic inflammation, and the downstream effects of the food choices you’ve been making. Learn once and for all how the foods you’ve been eating are actually affecting your day to day life, and your long term health. The most important reason to keep reading?</p> <p><strong><span style=”color: rgb(247, 150, 70);”>This will change your life.</span></strong></p> <p>We cannot possibly put enough emphasis on this simple fact—the next 30 days will change your life. It will change the way you think about food, it will change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. We know this because we did it, and tens of thousands of people have done it since, and it changed our lives (and their lives) in a very permanent fashion. (Need convincing? Just read some of our stunning testimonials.)<br> – See more at: <a href=”http://”>http://whole30.com/whole30-program-rules/#sthash.iW1hpbSi.dpuf</a></p> <p><strong>WOD</strong><br> <br> 20 min AMRAP:<br> <br> 8 Chest to Bar Pull-ups<br> 10 Overhead Squat 95/65#<br> 12 Burpee Box Jump 24/20″<br> 14 Push Press 95/65#<br> <br> *Adv- Sub pull-ups for 4 Muscle-ups</p> <p><strong>RX</strong><br> Heim 5+15- ADV<br> KyleG 4+0<br> JoshC. 4+5<br> Justin 4:24<br> Terra 5+0<br> Keith 3+30<br> Curt 4+18<br> AliciaS 3+3<br> Carolann 3+3<br> Sherry 3+23<br> Campbell 4+30<br> Jason 4+2- adv<br> Cory 5+21<br> BB 4+18<br> JoshP 3+1 adv<br> BillH 4+7<br> Spencer 6+12 adv<br> Greg 4+10<br> DeEtte 3+31<br> Buck 2+20 Adv<br> Toph 2+22 Adv <br> DLay 4+20 Adv<br> Tim 4+21 Half Adv<br> P Diddy 4+4 **My Zone 733 calories<br> Amanda 4+15<br> Ryan 3+30<br> <br> </p> <p><strong>MOD</strong><br> BigBen 4+0<br> Tammi 3+35<br> Payton 3+38<br> JLord 3+30<br> Belinda 5+28<br> Courtney 3+42<br> Milt 4+0<br> Kat 3+25<br> Meegan 3+36<br> Andrea 3+21<br> MattH 4+18<br> Leslie 4+6<br> SteveC 4+41<br> Joni 3+24<br> Nikki 3+40<br> Janet 3+20<br> ChrisL. 2+23<br> Brooke 3+29<br> Jeff 4+8<br> Heidi 3+14<br> Jacob 3+7- Welcome!<br> Liana 3+17<br> Michelle 3+8<br> Norm 3+0<br> Michelle 3+30<br> Devon 3+30<br> LInda 3+18<br> JoeC 3+20<br> Crusher 3+30<br> Mer 4+8<br> Danette 4+0<br> Karen 3+37<br> Audrey 3+37<br> Jill 3+31<br> JenP 4+18<br> Carrie 4+26<br> LIndsay 3+30<br> Marion<br> JR 4+16<br> Mark 4+20<br> Tracy 3+22<br> Blake 3+18<br> Tracey 4<br> Lesa 3+23<br> Eric 4+12<br> Brett 3+1<br> Phil 3+28<br> JLay 4+30<br> Preston 3+13<br> Rob B 4+13<br> Justin 4+4<br> Heather 4+2<br> Kailyn 4+28<br> Joe 4+28<br> Erin 4+29<br> Carrie 4+21<br> Anthony 4 Welcome<br> Jason 3 Welcome<br> Benjamin 2+12<br> Mick 4<br> Gene 4+5<br> Brad 4</p> <p> </p>

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