CrossFit Cape Cod

Friday, September 3, 2010

Hurricane Damage From Katrina. Jealous Earl?

New Schedule

We will have classes Saturday from 12:30-2 and we will be closed Sunday
Monday we will be open from8:30-10:30 (Next Week 6:30,9,30,3:30,4:30,&5:30)
Tuesday 6:30, 9:30, 3-6 open gym. We will close at 6pm
Wednesday 6:30, 9:30, 3:30, 4:30, & 5:30
Thursday 6:30, 3:30, 4:30, & 5:30
Friday 6:30, 9:30, 3:30, 4:30 If you would like to participate in a 5:30pm please sign up for it. If no one signs up there will not be a class.
Saturdays we will be open at 7am-8am then again at 12-1:00
Check out the mobility wod! Find the time to complete this 4-10 daily mobility and gain flexibility and range of motion.

Thursday, September 2, 2010

Due to Hurricane Earl We will not have an AM class Saturday We may make adjustments to the class schedule as the storm arrives.

A nod to Terry who in the last week or so has climbed to the top of the rope, strung together some double unders, and done handstand push ups against the wall to an elevated target. Truly Inspiring!

Friday

WOD

Diane

21-15-9
Deadlift 225/155
Handstand Push Ups

Optional Finisher
3 Sets Of Max Strict Pull Ups

Wednesday, September 1, 2010

Thursday

WOD

For Time
21 Sit Ups
21 Box Jumps
21 KB Swings
Lunge 50 meters
18 Sit Ups
18 Box Jumps
18 Kb Swings
Lunge 50 Meters
15 Sit Ups
15 Box Jumps
15 KB Swings
Lunge 50 Meters
12 Sit Ups
12 Box Jumps
12 Kb Swings
Lunge 50 Meters
9 Sit Ups
9 Box Jumps
9 Kettle Bell Swings

What To Bring In Your Gym Bag From CrossFit West Santa Cruz

"Whether You Think You Can or Can't, You're Right"--Henry Ford

Tuesday, August 31, 2010

Wednesday

WOD

For time:
Deadlift, 10 reps
50 Double-unders
Deadlift, 8 reps
40 Double-unders
Deadlift, 6 reps
30 Double-unders
Deadlift, 4 reps
20 Double-unders
Deadlift, 2 reps
10 Double-unders

For The Deadlift The Weight Should Be Approximately 65% Of Your 1RM.

Don't Forget Amy S. Will Be Doing An Active Recovery Class At 6:45pm!

Please Note That The Unfinalized Schedule Starting Tuesday September 7th Will Be As Follows:

Monday-Friday
6:30am 9:30am- (No 9:30 Thursday's) 3:30, 4:30 & 5:30. Tuesday Evening Will Be Open Gym From 3-6. Saturday Will Be 7:00am And 12:30. Let Us Know If You Have Any Questions.

Also Monday The 6th- Labor Day- We Will Have An Adjusted Schedule Of Open Gym From 8:30-10:30

"The fight is won or lost far away from witnesses--behind the lines, in the gym, and out there on the road, long before I dance under those lights."
- Muhammad Ali

Monday, August 30, 2010

James "OPT" Fitzgerald CF Games Champion 2007

Tuesday

WOD

Randomly select each movement from a hat and go in the order you choose each movement out of the hat. (If you can do this at home feel free) Everyone will likely have a different order.

"OPT"

135# power clean x 10 reps
30" box jumps x 25 reps
10 muscle ups
Row 400 m (10)
25 GHD Raises
50 double unders
25 toes to bar
20 wall balls - 20# to 10ft
15 DB split jerk - 30#/h

toes to bar - hanging from bar, touch toes to bar with minimal arm bend, bend at hips only, you cannot touch down to reset unless fractioning; full extension of knees at top of power clean and box jumps, body perpendicular with floor at top of GHD Raises (NOT sit ups), damper 10 on rower, arms come to full extension at bottom and top of muscle ups

We last did this one April 27th Choose a new order or compare to last time.
If you ever want to find a WOD we did in the past use the search feature on the middle left of the blog.

***WEDNDESDAY***
ACTIVE RECOVERY AT 6:45 HIPS AND LEGS

Please note that there will be some changes to our Schedule in September- please inform Sarah of the time that you attend classes-this data will help us with the Final Schedule.

Starting next Tuesday the Tuesday classes will be open class from 3-6pm. This will be like the open gym on Saturday but there will be a WOD.

Sunday, August 29, 2010

Monday

WOD

A.

Murph
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile

B.

Cindy

AMRAP 20 Minutes
5 Pull Ups
10 Push Ups
15 Air Squats

C.
3 Rounds For Time
5 Rope Climbs
21 Dips
50 Squats

Join Us Wednesday Night With Amy C For The Second Installment In The 4 Part Active Recovery Series This Week-Hips and Legs

Thursday, August 26, 2010

Please Note That The 5:30 Class Is Cancelled Tonight

Friday

WOD

A.

"The Seven"

Seven rounds of:

7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37. Post time to comments.

40 Minute Time Cap.

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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

9:30 am M, Tues, Wed., & Friday

3:30 M,W,Th, Fri

4:30 M,W,Th, Fri

5:30 M,W,Th, Fri

Tuesday Evening We Have Open Gym From 3-6pm

Saturday

7:00am &12:00-1:00 Intros and Open Gym

Sunday Closed

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.

Drop-ins must contact us ahead of time.

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.

Please note that we are not at 22 Market St.-That is the office for the Mashpee Commons. We are on N. Market St on the other side of Rte 151.

How Do I Start?

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

Pricing

150 a month - Minimum 3 Month Commitment

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!