Wednesday, March 9th, 2016

Here we are at the last installment of our Nutrition 101. As I mentioned last week in our sleep post that there are many factors that affect our ability to sleep. This last one is on that list…

STRESS MANAGEMENT

Stressors can involve anything from phones, light rays, games, social media work etc… Phones are always on, you get emails at night you that you cant do anything about  but yet the thoughts set you up to not sleep. A more relatable example here might be you wait til the wod comes out at 8pm and stay awake all night debating what your going to wear and how your going to break up your reps. Most of us are bombarded by other peoples agendas that we don’t have time to regenerate, time to have ideas, time to just sit and think.

Your goal for this final week of Nutrition 101 is to free up an hour of your day for YOU! I can hear you all now saying “ya right, I dont have an hour!” Start small if you have to 1o minutes, then the next week add 10 more and so on and so forth. Take a walk, create, check out the app Headspace https://www.headspace.com/headspace-meditation-app A 10 min place to begin learn how to let the thoughts of your day go by. Try this before you head into the house after a long days work…I promise you will be a different human being when you walk in that door!

I am 100% convinced that if we cant do these 5 things the rest of our nutrition doesnt matter. Begin doing these 5 things (Nutrition density, chew your food, hydrate, sleep and stress management) dial them in, use these habits and build upon those other parts of nutrition that most of you ask me about.

For more nutrition advice please dont hesitate to email me at brenda@crossfitcastlerock.com

WOD

For time:
1000 meter Row
30 Pull-ups
50 Sumo Deadlift High Pull 53/35# (with KB)
30 Pull-ups

At the 15 minute mark,

Establish a 1-Rep max Ground to Overhead

*2 scores for the day
** If first score takes longer than 15 minutes, use remaining time to establish 1-Rep max

CORE DOWN
4 Sets:
1 Minute Front Plank Hold
Rest 30 seconds

RX
Belinda 1131 – 125
Kyle 1110 – 205
Amanda 1014 – 155
Heim 945 – 245
Gary 1243 – 155
Josh 1046 – 185
Longo 838 – 305
Spencer 752 – 225
B ?
Gary 1301
Jeff 1134 – 185
Amy 1255 – 115
Mark 1111 – 195
Terra 823 – 135
Garrett 1440-115
Sully 1355-165
Hollywood 1346-115
Toph 1500-225
Dave 1003-195
Max L 1003-155
L Mello 1655-95
Josh 959-245
Brett 1112-185
Nate 1048-155
P Diddy 1138-245
Fran 1447-135
Chris 1108-185
DP 901-205
Jeff 1202-125
Travis 1205-165
Jesse 1059-185
Curtis 1351-125
Kayle 1134-155
Jason 934-205

MOD
Big Ben ? – 205
Brink 1009 – ?
Tammy 1556 – 85
Meegan 1550 – 125
Ren 945 – 165
Alysse 1243 – 90
Michelle 1329 – 105
Janet 1236 -55
Keith 1158 – 115
Shaq 1132 – 205
Courtney 1126 – 115
Nicholl 1241-105
Trina 1225-85
Megan 1230-60
Karen 1243-110
Kelly G 1425-95
Mandy 1318-120
Ray 1420-155
Scotty P 1204-155
Joc Tweedy 1409-115
Jen R 1013-130
Brynn 1202-130
H Mroz 1254-75
Mike 1219-175
Kathy 1102-95
Frank 1104-165
B-rad 1052-135
Carrie H 1125- 115
Bre 1034-115
Christine 1103-100
Travis 1014-175
Caroline 925-75
Kanon 1053-130
Nate 1048-155 *WELCOME BACK*
Meredith 1242-120
KK 1305-115
Michelle 1048-85
Beth 1122-95
Calli 1124-115
Dawn 1212-110
McKinna 1210-85
Tracy 1235-100
Charity 1118-70
Denise 945-85
Daisy 1029-85
Liz 955-100
LC 1050-115
Dave 1158-100
Deanna 1035-85
J. Marx 1115-135
Lauren 1120-55
Les 1100-75
Don 1210-115
Ian 935-75
Grace 1000-35
Francy 1210-55
Allen 1245-145
Amiee 1008-85
Matt S. 1239-215
Austin 1245-135
Marianne 1203-65
Ron 1235-115

About the Author
2 Comments
  1. Heim Reply
    My 2nd score is 245#
  2. Heim Reply
    Thanks!

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