CrossFit Cape Cod

Friday, July 30, 2010

Coach Don McCauley will be putting on an Olympic Weightlifting Clinic Thursday August 12th at 4:00pm At CrossFit Cape Cod. There is a sign-up sheet at C3. The cost is 80 dollars. The clinic is Approximately 4 hours and Coach McCauley will focus on the Clean, The Jerk, and The Snatch. This is a rare opportunity and should not be missed!
I received the following in a recent e-mail from him...

I will be bringing Holley Mangold,+75kg American Open champion, International team member, Suzanne Leathers, alternate 2000 Olympic Team, two-time Sr. World Team and Pan-Am team member, Tina Carson, national class lifter, multi-certified CrossFit coach.

Here is some video as well...

Everyone was talking about Duda and the scores he put up this week.(522 Football Gone Bad!?) Before I make the "Who is Duda?" T-shirts check out this video that I pulled from the CF archives and chime in if this is in fact the one and only Duda. WMV MOV

Saturday, July 24, 2010

Alright here's the week. If you are going to chicken out don't read this just show up. If a WOD looks like you just don't want to show up that day...that's the day you should show up with your game face on.

Sunday Murph at Baystate CrossFit With Tim and Nicole 1:00pm

Monday

WOD

"Walt"

40 Double Unders

30-25-20
Wall-Ball 20/14
Box Jumps 24"
Burpees

40 Double Unders

Tuesday

WOD

'Jane'

90 Seconds as many reps as possible Pull Ups
90 Seconds as many rounds as possible 10 meters (can sub bike or rower)

90 Seconds Rest

Repeat for 5 Rounds

Score is total pull ups plus total meters in multiples of 10

Wednesday

WOD

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Thursday

WOD

Football Gone Bad
Three 1 minute rounds for time:
1. DB Thrusters 45 lbs
2. Box Jumps 20" box
3. Push Ups
4. Double Unders
5. Calorie Row
*Rest 1 minute between rounds
**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Friday

WOD

In 10 Minutes Find your 1 rep max Clean and Jerk

Followed By...

Husband Killer

10 Minutes on the Clock

Ground To Shoulder as many reps as possible without putting the bar down. You can 'rest' holding the bar. Dropping The Bar Constitutes a 10 pull-up penalty. 135 Guys 95 for Ladies

What is CrossFit? wmv mov By High 5 Productions

Thursday, July 22, 2010

Christy Phillips going over the 12 foot wall at the 2010 CrossFit Games

Choose one or both of the following:

Three rounds for time of:
30 Toes to bar
95 pound Ground to overhead, 21 reps

Three rounds for time of:
Burpee to over a stacked box (4 Plates on top of a 24' box)- throw a sand bag or medicine ball over ahead of you , 5 reps
Rope Climb, 3 ascents

If you choose one, complete all the work as quickly as possible. If you choose both, the first is done after 7 minutes and the second is done after 12 minutes. You have :30 seconds to transition between workouts and your score is as many reps as you complete if you aren't able to finish in the allotted time. The 2 times and transition will total 19:30. If you finish a. in sub seven you rest until it is time for b. at 7 min 30 seconds. If you Finish b. in less than 12 minutes you are done!

Active Shoulder With Kelley Starrett wmv mov

Just ask Kristin Powell if there is a difference!

P.S. I rip off CrossFit.com so often that I feel I need to give credit for the great photos, WOD ideas, videos, and articles. If you haven't already SUBSCRIBE TO THE CROSSFIT JOURNAL. It's 25$ and it's the best resource on the web for all things fitness. I don't get any money from it- I just truly believe it is an essential resource.

*Reminders*

Party Friday Night at the Watkas for Heather and Katie.
126 Old Plymouth Rd. Sagamore Beach. BYOB and a side dish. Bring your loved ones!

So that we can all be there THERE WILL NOT BE A 5:30PM CLASS THIS FRIDAY.

We Are Going To Be CLOSED SUNDAY. THERE WILL NOT BE A 7:15AM SATURDAY

Just for the record we are going to miss Katie and Heather sooo much! On behalf of the community we want to say that we love you both and we wish you all the best in your new adventures!

Wednesday, July 21, 2010

Thursday

WOD

Heather aka 'Feath'

AMRAP 25 Minutes

15 Overhead Squats 95/65
21 Push Ups
15 Kettle Bell Swings 1.5/1

'Local Man Deemed Fittest In The World.' From the Columbia Dispatch, OH

*Reminders*

Party Friday Night at the Watkas for Heather and Katie.
126 Old Plymouth Rd. Sagamore Beach. BYOB and a side dish. Bring your loved ones!

So that we can all be there THERE WILL NOT BE A 5:30PM CLASS THIS FRIDAY.

We Are Going To Be CLOSED SUNDAY. THERE WILL NOT BE A 7:15AM SATURDAY

Tuesday, July 20, 2010

Schedule Adjustments

Wednesday

WOD

Use 65% Of Your Current 1rm Deadlift
AMRAP 3 Minutes 1 Minute Rest 5 Rounds
5 Deadlifts
14 One Legged Squats Or 21 Squats
21 Double Unders or 63 Singles

Some Ways To Reduce Stress

-Don't Expect Perfection Of Yourself Or Others
-Set Appropriate Priorities
-Get Regular Exercise
-Enjoy Nature
-Make Quiet Time Regularly
-Get Sufficient Relaxation and Sleep

Easier Said Than Done But Good Basics To Strive For...

*Reminder* The Watkas are having a party for me but saying that it's because Heather and Katie who are going to pursue their life's purpose or something. Be there this Friday at 6pm. 126 Old Plymouth Rd. Sagamore Beach. BYOB and a side dish. Bring your loved ones!

So that we can all be there THERE WILL NOT BE A 5:30PM CLASS THIS FRIDAY. Spread the word.

We Are Going To Be CLOSED SUNDAY. THERE WILL NOT BE A 7:15AM SATURDAY
2010 CrossFit Games Highlights From Again Faster wmv mov

Monday, July 19, 2010

Tuesday

WOD

Choose One Of The Following:

A.
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

OR

B.
Helen
3 Rounds For Time
Run 400
21 Kettlebell Swings
12 Pull Ups

Grahm Holmberg's Stats

Kristin Clever's Stats

Sunday, July 18, 2010

CrossFit Games Champions Individual, Affiliate, Women's Masters

Monday

WOD

Choose One Of The Following

A.

Elizabeth
21-15-9

Squat Cleans 135/95
Ring Dips

Or

B.

Amanda
wmv mov
9-7-5

Muscle Ups
Snatch (Full Squat) 135/95

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World-Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean & jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouetts, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

GENERAL PHYSICAL SKILLS

If your goal is optimum physical competence
then all the general physical
skills must be considered:
1. Cardiovascular/respiratory endurance-
The ability of body systems to gather, process, and deliver oxygen.
2. Stamina -
The ability of body systems to process, deliver, store, and utilize energy.
3. Strength -
The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility -
the ability to maximize the range of motion at a given joint.
5. Power -
The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed -
The ability to minimize the time cycle of a repeated movement.
7. Coordination -
The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility -
The ability to minimize transition time from one movement pattern to another.
9. Balance -
The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy -
The ability to control movement in a given direction or at a given intensity.

Is This For Me?

Your needs and the Olympic athlete’s differ by degree not kind. Increased power, strength, cardiovascular and respiratory endurance, flexibility, stamina, coordination, agility, balance, and coordination are each important to the world’s best athletes and to our grandparents. Of course, we can’t load your grandmother with the same weight that we’d assign an Olympic athlete, but they both need functional fitness. Through thorough coaching and incremental load assignment CrossFit has been able to teach anyone who can care for themselves to perform safely the same movements typically utilized by professional coaches in elite and exclusive environments.

Finding the Time

If you feel like you are too busy, perhaps this will help...

168 is the number of hours in a week. Each and every week, month after month and year after year, you have 168 hours before you. How will you spend your time? Some things are inevitable - you gotta' sleep, and hopefully about 56-60 of your hours each week are spent doing just that because your body needs its rest. If you work, manage a home, or both, that's gonna' add up to at least 45-50 hours. Add the two and you still have 62 hours left. Okay, let's throw in 25 hours for errands and miscellaneous this and that and guess what? You're still left with 37 hours! Do you see where I'm going with this? The number one reason people say they don't exercise is that they "don't have the time." Oh really? We all have 168 hours in a week and why is it that some people have time to exercise and others don't? It's because their fitness and health are a priority and they use the time. And as an added bonus all the other hours of the week experience elevated quality-even the ones spent sleeping. Let's face it. We do have a choice when it comes to how we spend most of our 168 hours. So, what's it gonna' be today? This week? This month? Will you get the best out of each 168 hour week this year? With our help you can make sure of it...

We currently Hold Classes At

6:30 am M-F

9:00 am M, Tues, Wed., & Friday

12:00 Noon M, Tues, Wed, & Friday

3:30 M-F

4:30 M-F

5:30 M-F

Saturday

7:15am &12:30-2:00 Intros and Open Gym

Sunday 3:30-4:30 Open Gym

Please do not come in for an introduction unless you schedule it ahead of time-we cannot help you when regularly scheduled classes are in session.

Contact Us For A Free Introduction

Phone: 508-648-5648

E-Mail: crossfitcapecod@gmail.com

Addresss: We are located at 7 N. Market St in the Mashpee Commons Click here for directions to the Mashpee Commons.

*How Do I Start?

We do free introductions Call or e-mail us to join in.

Pricing

*150 a month

Extremely reasonable for professional instruction and the results that you get. Consider this-

150 a month= 37.50 a week. meaning that the average member pays 6 bucks a class! compare that to $30-$90 per month for membership at a globo gym to work out alone and make minimal progress struggling to find what works and trying to stay motivated. Want a trainer at a globo gym? You will pay $40-$200 per hour (I researched our area-these prices are not made up) 3x a week with them will cost you more in one week than 25 classes with us-and our membership includes a fun community, ultra effective programming and education of all of the effective functional movements we use and how to quickly and safely reach your goals. Clearly the value is there-now all you have to do is get going!

*minimum 3 month commitment