Thursday, January 15th 2015

<p><img src=”/Websites/crossfitcastlerock/images/Screen-Shot-2013-08-08-at-6.43.12-AM.png” style=”width: 535px; height: 623px;”> </p> <p><strong>Get ALL the data you need to raise the bar!  MY ZONE Heart rate Monitors!  Available ONLY at CFCR!  Try it for FREE!!  Ask a fellow CFCR member WHY they use it!</strong></p> <p><strong>Train HARD, Train SMART!</strong></p> <p><strong>NUTRITION TIP OF THE DAY<br> </strong></p> <p><img src=”/Websites/crossfitcastlerock/images/nutrition_tip.jpg” style=”width: 250px; height: 168px;”> </p> <p>Compliments of Yahoo Health:<br> NUTRITION TIP #1. Hide your weakness.</p> <p>If you see it, you’ll eat it. If you don’t see it, you’ll still eat it—but not so much. That’s what a study at Google’s New York office, dubbed “Project M&M” found. Office managers discovered that placing the chocolate candies in opaque containers as opposed to glass ones, and giving healthier snacks like nuts and figs more prominent shelf space, curbed M&M intake by 3.1 million calories in just seven weeks. A similar study published in the Journal of Marketing found that people are more likely to overeat small treats from transparent packages than from opaque ones. Out of sight, out of mind, out of mouth.</p> <p><strong><br> </strong><strong>STRENGTH</strong><strong><br> </strong></p> <p> EMOM x 12<br> <br> 3 Power Cleans<br> 3 Front Squats<br> 3 Push Jerk<br> *Complete all reps unbroken<br> <br> ADV- 135/85#<br> INT- 115/70#<br> BEG- 95/65#</p> <p><strong>WOD</strong><br> <br> 4 Rounds:</p> <p> 5 Front Rack Lunges 115/75#<br> 10 Overhead Jumping Lunges w/ 45/25# plate<br> 15 Bar Jumps<br> 200 meter Run (1st & 3rd round), 200 meter Row (2nd & 4th round)<br> Rest 2 minute</p> <p><strong>RX</strong></p> <p>Belinda 12:57 Int<br> J Lord 13:00 Beg<br> Chandra 13:04 Beg<br> Kyle 12:46 Int<br> Heim 12:14 Adv<br> Big Ben 13:24 Adv<br> Keith 14:21 Beg<br> Pepper 15:25 B<br> Crusher 14:20 I<br> Kenzie 13:43 I<br> Cory 11:23 I<br> Toph 13:24 A<br> Carolann 13:42 I <br> Kapitan 13:25 A<br> Ice Man 14:31 A<br> Brooke 14:24 I<br> Marion 13:01 A<br> Jason 12:33 I<br> Joe H 12:08 A<br> Greg 13:30 I<br> Barb 1246 A<br> JLay 1317 I<br> Spidey 1243 I <br> KK 1240 I<br> Meredith 1209 I <br> DP 1317 I **My Zone 608 calories<br> PDiddy 1244 I **My Zone WOW 800 calories<br> Jeremy 1151 I <br> Tim 1151 A <br> Amanda 1159 A <br> Joe 1232 B <br> Leiner 1147 A<br> Adam 1354 I <br> Clay 1112 A<br> Terra 1151 A<br> Stephens 1640 I</p> <p><strong>MOD</strong></p> <p>Sandy 13:50 B<br> Amy 15:06 B<br> Gary 14:02 B<br> Janet 16:46 B<br> Joni 16:55 B<br> Leslie 14:19 B<br> Chris N 14:03 B<br> Sarah 15:03 B<br> Ginger 15:09 B<br> Karen 14:36 B<br> Mike 15:42 B<br> Christine 14:15 B<br> Norm 8:48 B<br> Ray 14:22 B<br> Jen 14:48 I<br> Tonya 15:20 B<br> Carrie 15:07 B<br> Lesa 14:24 B<br> Lindsey 14:00<br> Scott E 1350 B <br> Buckland 1311 B<br> Melanie 1409 B<br> DeEtte 1505 I<br> Brian 1217 B<br> Kilby 1312 B <br> Mandy 1444 B <br> Mick 1312 B<br> Sean 1358 B <br> Alicia C 1528 B <br> Eric 1512 B <br> Stacie 1318 B <br> Kara 1458 B<br> Anthony 1448 I – Welcome!!<br> Gooch 1455 B<br> Randy 1610 B<br> Corolla 1611 B<br> Aaron 1445 B<br> Judy 1539 B<br> Ally 1608 B<br> Wes 1326 B<br> Karli 1322 B<br> Wendy 1619 B</p> <p><strong>ALT</strong></p> <p>​Leah Whole30 Challenge 14:56</p> <p> </p>

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