Wednesday, October 22, 2014

CrossFit Cape Cod 10/23/14

Seb, Getting Some Big Air!
 
CrossFit Cape Cod
 
Workout Of The Day
 
On The Minute For 10 Minutes
Choose 2 Movements From The Open List At C3
Odd: Movement 1
Even: Movement 2
 
Rest 2:00
 
Choose 2 More Movements And Repeat :
Odd: Movement 1
Even: Movement 2
For 10 Minutes

Tuesday, October 21, 2014

CrossFit Cape Cod Wednesday 10/22/14

Friends & Fresh Air. Way Better Than Waiting For An Open Elliptical Machine. 

CrossFit Cape Cod

Workout Of The Day

Partner WOD

For Time
Row 1k
60 Bench Press
Row 2k
40 Bench Press
Row 4k
20 Bench Press

Weight On The Bench Press Should Be Right Around 70% Of 1 RM
Another Guideline Would Be:
Beginner: 115-75/55-35
Intermediate: 155-135/75-65
Advanced: Bodyweight

The East Coast Championships Are Coming. We Will Be Traveling To Boston January 24th and 25th To Watch, Who's In!?

Monday, October 20, 2014

CrossFit Cape Cod 10/21/14

Eric

CrossFit Cape Cod

Workout Of The Day

A. At 0:00
3 Rounds For Time

Run 400m
21 Kettlebell Swings 1.5/1
21 Box Jumps 24/20

B. At 18:00
2-2-2-2-2
Back Squat

C. At 40:00 
100 Sit Ups

Very Cool Video!


Sunday, October 19, 2014

CrossFit Cape Cod Monday 10/20/14

Sarah S. Real women lift weights:)

CrossFit Cape Cod

Workout Of The Day

AMRAP 20 Minutes

5 Chest To Bar Pull Ups
5 Dips
15 Squats


We cannot thank all the volunteers enough for all the help and hard work at the comp on Saturday! People like you are why this is the Capes Premier CrossFit Community! Thank You!!! 


Saturday, October 18, 2014

Heat List



Wod 1

Heat 1-  9:00

Lane       Team
2    Emily Anderson/ Scott Burg
3   Kali Fernandez/ Ben James Smith
4    Caity Sherlock/ Mist Rousseau
5    Kevin M/ Jojo M
6    Erik Ward/ Chris Johnson
7    Robyn Hend/ Jacquline Nowlan
8    Lisa Potter/ Sue O’Donnell
Heat 2-  9:20

Lane
1    Lilyanna Lee/ Morgan Lacava
2    Sarah Lee/ Andy M
3    Katie Clancy/ Tim Lewis
4    Jodie Elhers/Evan Staph
5    Kelly Cook/ Michelle Parker
6    Mac Davis/
7    Heidi Lacaca/ Kristin Powell
8    Amy Schruaber/ Renee V


Heat 3- 9:40

Lane
2. Chahna Izzo/Derrah Gouise
3. Ben Garlington/ Chris Correa
4. Adam Izzo/ Dan Mich
5. Cristin Sch/ Peter Monoghan
6. Will Howe/ John Ross
7. Justin Enders/Craig Machnick
8. Amy KB/ Traci Avant




Heat 4- 10:00

Lane
2    Amanda M/ Wendy Anderlot
3    Rachael Owen/ Ashley Owen
4    Rob Sykes/ Ann Workman
5    Grampy FF/ Erin Andrews
6    Erin Gingra/ Laura Ukro
7    Shannah J/ Liz O
8    Nicole Morin/ Melissa Peers




Heat 5- 10-20

2 Seth Silva/ Cara Harvie
3 Jamin B/ Terri Obrien
4 Tom and Traci Bushy
5 John Pic/ Bob Powers
6 Brendan G/ James Hoeg
7 Erin Porter/ Chelsye Bailey
8 Katie Falkowski/Bridget Armstrong


WOD 2 & 3

Heat 1 - 11:00

Lane
1.    Emily Anderson/ Scott Burg
2.     Kali Fernandez/ Ben James Smith
3.     Caity Sherlock/ Mist Rousseau
4.     Erik Ward/ Chris Johnson
5.     Robyn/ Jacquline Nowlan
6.     Lisa Potter/ Sue O’Donell
7.     Kevin M/ JoJO M


Heat 2- 11:15

Lane

1. Sarah Lee/ Andrew M
2. Katie Clancy/ Tim Lewis
3. Jodie Elhers/Evan Staph
4. Mac Davis/
5. Heidi Lacava/ Kristin Powel
6. Amy Sch/ Renee V
7. Kelly Cook/ Michelle Parker

Heat 3- 11:30

Lane

1. Channa Izzo/ Gouise
2. Ben Garlington/ Chris Correa
3. Adam Izzo/ Dan Mich
4. Cristin Sch/ Peter Monoghan
5. Amy KB/ Traci Avant
6. Justin Enders/ Craige Machnick
7. Will Howe/ John Ross







Heat 4- 11:45

Lane

1. Amanda Mc/ Wendy Anderlot    
2. Rachael Owen/ Ashley Owen
3. Rob Sykes/ Ann Workman
4. Grampy/ Erin
5. Emily Gingra/ Laura Ukro
6. Shannah J/ Liz O
7. Nicole Morin/ Melissa Peers


Heat 5- 12:00

Lane

1. Seth Silva/Cara Harvie
2. Jamin B/ Terri Obrien
3. Tom and Traci Bushy
4. Brendan G/ James Hoeg
5. Erin Porter/ Chelsye Bailey
6. Katie Falkowski/ Bridget Armstrong
7. John Pis/ Bob Powers


WOD 4

Heat 1- 12:35

1. Emily Anderson/ Scott Burg
2. Kali Fernandez/ Ben James
3. Caity Sherlock/ Mist Rossesu
4. Erik Ward/  Chris Johnson
5. Robyn Hend/ Jacquiline Nowlan
6. Kevin M/ JoJo M

Heat 2- 1:00

1. Lisa Potter/ Sue O’Donnell
2. Sarah Lee/ Andy M
3. Katie Clancy/  Tim Lewis
4. Jodie Elhers/Evan Steph
5. Renee V/ Amy Sch
6. Mac Davis
7. Lilyanna Lee/ Morgan

Heat 3 1:25

Lane
1. Heidi L/ Kristin P
2. Channa Izzo/ Gouise
3. Adam Izzo/ Dan Mich
4. Cristin Sch/ Peter Monoghan
5. Will Howe/ John Ross
6. Kelly Cook/ Michelle Parker


Heat 4- 1:50

Lane

1. Justin Enders/ Craig Machnick
2. Amy KB/ Traci Avant
3. Amanda McLaughlin/ Wendy Anderlot
4. Rachael Owen/ Ashley Owen
5. Rob Sykes/ Ann Workman
6. Ben Garlington/ Chris Correa

Heat 5 - 2:15

Lane

1. Emily Gingra/ Laura Ukio
2. Shannah J/ Liz O
3. Nicole Morin/ Melissa Peers
4. John P/ Bob Powers
5. Grampy/ Erin

Heat 6- 2:40

Lane

1. Seth Silva/ Cara Harvie
2. Jamin B/ Terri Obrien
3. Tom and Traci Bushy
4. Brendan G/ James Hoeg
5. Erin Porter/ Chelsye Bailey
6. Katie Falkowski/ Bridget Armstrong


Friday, October 17, 2014

CrossFit Cape Cod Saturday 10/18 and Sunday 10/19

It's more than a gym.

Saturday is the Team Throwdown, come in and watch the teams battle through 4 WODs from 9am-4pm.

Sunday

Open Gym


Thursday, October 16, 2014

CrossFit Cape Cod Friday 10/17/14

Kevin B. 
Post "Dem ____ Tho" To Comments

CrossFit Cape Cod

Workout Of The Day

CrossFit Cape Cod Team Throwdown WOD 4

3 Rope Climbs
60 Toes To Bar
3 Rope Climbs
60 Push Ups
3 Rope Climbs
60 Deadlifts
Plate Lunge Relay

For weights and standards refer to this video.