Wednesday October 8th, 2014

<p><iframe width=”560″ height=”315″ src=”//” frameborder=”0″ allowfullscreen=””></iframe></p> <p style=”text-align: center;”><strong style=”text-align: center;”><span style=”font-size: 18px;”>Nutrition Wednesdays</span></strong></p> <p style=”text-align: center;”><span style=”font-size: 18px;”><em><strong>”We cant medicate our way out of a bad diet”</strong></em></span></p> <p style=”text-align: center;”><strong></strong>As most of you know you can not out train a bad diet. Every Wednesday we will be focusing on nutrition in adjacent to our wod posts. Whether it be a nutrition article, a recipe, a video or something as simple as a quote. We want to be there for some inspiration! As Mark Hyman says in this video<em>”Social networks can be used to create health,”</em>  What better social network is there than the one we have here at CFCR! Please take the time to watch this TED talk that was recently posted on CrossFit’s main site.<em><br> </em></p> <p><strong>WOD</strong><br> <br> 5 Rounds:<br> 2 Rope Climbs<br> 5 Right Arm Turkish Get-ups 35/25##<br> 5 Left Arm Turkish Get-ups 35/25##<br> 200 meter Run<br> <br> * Advanced weight- 53/35#</p> <p><strong>Rx</strong><br> Max 30:58<br> Pat 21:26<br> Tammy 29:52<br> Josh 18:36<br> Justin B 15:24<br> Masha 30:42<br> Fran 28:39<br> Kapitan 28:15- adv<br> Jim 28:06<br> JoshP. 19:59- adv<br> Big Ben 20:16<br> Fran 28:39<br> Blake 29:44- adv<br> Bill F 18:39<br> Chris 29:17<br> Tommy 18:07<br> PDiddy 22:34<br> Clay 16:53<br> Vance 16:33<br> <br> </p> <p><strong>MOD</strong><br> Wes 26:52<br> Kat 28:08<br> Alyssa 23:00<br> Rick 27:55<br> Jenny 27:23<br> Carolann 23:42<br> Brooke 23:55<br> Sue 27:13<br> Adam 27:13<br> Michelle 25:39<br> Leslie 23:42<br> John 27:24<br> Toph 27:58<br> Jeff 20:46<br> Brenda 25:03<br> MikeMac 23:27<br> Devon 34:46<br> SAbina 32:00<br> Sara 27:01<br> Stacey 32:00<br> Mark 27:12<br> Kenzie 26:32<br> Kelly 30:36<br> Grace 22:06<br> Liana 26:46<br> Jennifer 24:50<br> Marion 18:55<br> Garrett 27:57<br> Christine 28:24<br> Lesa 28:02<br> Kilby 24:35<br> Maison 25:11<br> Leah 18:10<br> H. Kilby 24:35<br> Mason 25:11<br> Leah 18:10 <br> Sean 26:03<br> Megan 23:23<br> Aimee 27:12<br> Scott 20:29- 5 rope climbs Rx<br> Carrie 23:21 <br> Joni 23:58<br> JLay 21:31<br> Claudia 17:39<br> Ryan 25:17 1st rope climb<br> Gene 26:41<br> Alicia H 20:21<br> April 25:49<br> Justin 25:49<br> Brad 19:44<br> Jeff L 25:12<br> Meredith 21:22<br> Kyle G 19:24<br> Melissa 23:00<br> Ryan 23:25<br> Marie 23:23<br> Ron 21:28<br> Wilma Jane 22:41</p> <p>LOTS of first rope climbs tonight, or new technique work! Great work- sorry if I left names off I get confused often!</p> <p ><br> Jewels – alt<br> Cory- alt</p>

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