Friday, March 20th 2015

ask

Where: The Gym & CFCR lobby
When: Today! – Friday 3/20 from 9am-12pm
Our trainers, coaches and nutritionists get asked daily about nutrition. With so much contradicting advice out there we want to help. Come visit with Brenda, our on staff Nutritionist and let her answer some of your most burning questions about how to best feed your body.
Also learn about our Programs we have available to help you reach your goals Special Packages and Pricing available NOW!
Get answers to these burning questions! Brenda Brailsford can also be reached at brenda@crossfitcastlerock.com
1. How to manage eating out
2. How to make things quick and easy
3. Low fat or sugar free
4. How many calories should I eat in a day
5. Alcohol…can I have it
6. What can I snack on
7. How much sodium should I consume
8. What should I eat before and after a workout
9. Is it bad to eat before going to bed
10. Should I avoid fat

WOD

“Open Workout 15.4”

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb

rx

*Brink 62
*Clay 45
*Heim 57
*Mroz 30
*Jeremy 39
*Belinda 19
*JLord
*Vance 45
*Chris 50
*Jeff 25
*Bill F 33
*Aimee 3
*Milt 5
*Steph 24
*Greg 11
*Fran 18
*Toph 27
*GMan 2
*Chelsea 27
Spidey 65
*Campbell 25
*PDiddy 17
*Sp K 17
Joe M 50
Steve S 38
*Cory 63

Scaled

*Max 110
*Michelle 75
*Sean 78
*Nikki 87
Meegan 5+10
Kat 3+13
*Courtney 96
*Chandra 120
Andrea 4+10
Travis
Matt H 68
Janet 4+5
Chad 3
Liana 5
*Barks 64
*Linda 104
*Alicia S 123
*Lindsay 82
*Marie 98
Christine 81
Michael 77
Jocelyn 70
Chris 48
*Joe C 85
*Tommy 110
*Mark 109
*Crusher 94
*Cory 63
*Meredith 117
*Kyle G 102
Michelle A 97
*Jason F 43
H Mroz 126
*Sara 105
Jen P 123
Carrie 88
Hollywod 124
*Garett 93
Bill H 32 (HSPU)
Carolina 100
Denise 57 (HSPU)
Jared 36 (HSPU)
T-Race 37
Kyle H 98
*Gary 96
Bryce 80 *WELCOME*
Amanda ?
April 94
Justin 80
A Blake 36 (HSPU)
Brad 73
B Rad ?
Rob B 131
*KK 126
*Grif 36
*Carrie H 120
*JLay 107
*Jen R 80
*LC 120
Budge 82

About the Author
2 Comments
  1. Mroz Reply
    Way to rock 15.4 Justin!
  2. Cory Bragg Reply
    Yo. I guess I got MODed? :) And Jason F too? Dang.

Leave a Reply

*

captcha

Please enter the CAPTCHA text