Fat Man Overboard!

WOD Saturday, November 1, 2008

1 Person Rows 300m
The other participants stay at their respective stations until the rower reaches 300m
The stations are...

Front Squat 95/65
Sumo Deadlift High Pull 95/65
Push Jerk 95/65
Power Cleans 95/65
Back Extensions

Everyone gets a a turn on the rower. Score number of reps and row time.



One arm pull-ups

Some Friday Love

Looking forward to having a full house tomorrow. I am not sure if you saw them but I posted several challenges and they will be open for the next couple of weeks. Is your name on the 'Wall Of Fame' yet? Try to pick something and make it your goal-500m row,max air squats, one of the heavy lifts- let's fill all those spaces!


WOD

25-20-15-10-5

KB Swings 1.5/1 Pood
Pull-Ups




Let's Win Ourselves a Rower!
The people at concept 2 are having a photo contest and the prize is a rower-Let's win it. Lets all come up with ideas for photos that fit into these four categories...

Inspiration & Motivation
Fun & Humor
Intensity & Determination
Art & Composition

We have until December 31st to submit our entries

If you want to leave a comment here go to the bottom of the post where it says comments and click-its easy and I would love your feedback!

Wow

"It's only pain, Buddy!"

That was a great response that, Jared, said with a smile to a first-timer today for the Wod that we named just that. That's a great distinguishing factor of a crossfitter as opposed to someone who seeks the easy way out and looks for the quick fix. We know it's just not going to happen without the motivation and intensity we get from our workouts- and quite frankly we kind of enjoy the suffering that comes from these workouts.

I'd like to hear what you think. Post to comments- what makes a person do a programm like CrossFit?

WOD

"Jeremy"

Over Head Squats 95/65
Burpees

21-15-9
For Time

We Play The Sport Of Fitness

Intensity. What does that mean to you? How do you measure the intensity of your effort in a workout? Elevated heart rate? Breaking a sweat? Grunting and making lots of loud noise? Puking? I'll bet your definition has changed since you began CrossFit. I know mine did. CrossFit is an intense way to workout- it's hard! But the payoff is that for some sick reason its satisfying and fun, and we cant wait for the next workout. That is a distinguishing factor in CrossFit. We are making fitness a sport. We are a family, and we cheer for each other, we push each other, we compete with each other. All of these factors have a positive effect on our intensity. In reality we bring the best out of each other. The fitness levels of each participant may vary greatly, but the thing each one of us can experience is the same level of intensity. How so? Well imagine an elite CrossFitter shows up at C3 and does the Kelley workout with us and gets it done Rx'd in 18 min. Then lets say on the very same day someone who is brand new to CrossFit learns the movements and does 2 rounds scaled way back in the same amount of time. Who was more intense? To determine that we need to observe more factors. If the newbie is laying on the ground, chest heaving and incoherent for half an hour and the elite athlete walks away from the wall balls and hops on the rower and then bangs out some double unders- well the intensity award goes to our first timer. Why because intensity is relative to each and every athlete. That elite athlete, albeit an impressive performance had a lot more to give! He should have had 12 min! The newbie was as intense as possible and had nothing left to give after the workout and was working at their MAXIMUM INDIVIDUAL INTENSITY. We don't want to sideline ourselves either. So what about safety? Can you hurt yourself from to much intensity? Absolutely and that is not our goal. That's why it is more important to learn the hierarchy of development 1. Technique- there is no better faster way to get hurt than to have atrocious form and try to add a lot of weight. Learn and master technique first. If you have questions- Voice them. 2. Consistency- OK you can squat with the proper technique. How many times before your technique falls apart? Being able to maintain the correct form for the duration of the workout is a necessary skill. 3. Intensity- This is where the results are. You are working at a higher power output, with heavier loads. The formula we are interested in at this point and in CrossFit is- FORCE (how much weight) multiplied by DISTANCE (how far did you move it) divided by TIME (how quickly you moved it). That is how we can calculate=POWER. Boil it all down and this is what we are after. Another way to say it is "Work capacity across broad time and modal domains." The ability to do a variety of things over a variety of time frames- no matter if it requires endurance, power, speed, etc- with high intensity. The military calls this GPP- general physical preparedness. Remember specialization is for insects. If you only have one or two aspects of fitness life and CrossFit will leave you lying in a puddle of your own sweat, or other undesirable body fluids. Everyone has shown tremendous ability to learn the movements, make necessary improvements and adjustments and then not shy away when the time comes to ratchet up the intensity. If I say "if you want to sub push-ups for heavy benching..." or "you can scale back to 3 rounds..." I get a unanimous group response basically saying- "No way-bring it on!" That is intensity. That is the sport of fitness. That is why we are all seeing astounding results.


WOD

5 Rounds For Time
10 Dead Lifts 225
40 Sit-ups
200m Sprint

Scale as needed


This was up a few weeks ago. Probably not the last time you'll see it either. Can you spot the key features of a correct Deadlift we execute. (maintaining mid-foot, chest-up, securely neutral spine not rounded, knees then hips but in one movement)

Seriously!?

That's the response we hear when some of these workouts come up. I get it-you think-
"How am I going to do that workout, it's to much!"
If you are here on your first day, you are right it is. But as everyone has seen CrossFit elicits an unprecedented adaptational response. You get stronger,leaner,faster, and better quickly. We are seeing people do things every day that they were unable to do a month or even a week ago-even at things they used to train specifically for. For example, if your old routine included the bench press every week but didn't include the major lifts of the squat ,deadlift, and presses you may be shocked when after not benching for several months while doing CrossFit and training the major lifts- you are stronger at bench pressing. This is not uncommon to see in CrossFit. So when you see a workout like Kelley come up, even if you always have to scale, know that you will rise to the occasion, stronger each time. You will amaze yourself after sticking with CrossFit for some time. Ask yourself-
"What am I capable of doing?"
As Thomas Edison put it-
"If we did the things we were capable of, we would astound ourselves."
Everyone is astounding me already. I know we've come a long way in a very short time, but realize this- we're just getting warmed up.


WOD

"Kelley"

5 Rounds For Time

Run 400m
30 Box Jump 24"
30 Wall Ball 20/14

Of course scale as needed. If you are capable of doing this prescribed it is on the wall of fame.

Congratulations to Jared for Pr'ing his consecutive pull-ups with 7, up from 3. That's the kind of leaps we're talking about. I'm sure you'll be seeing 15 very soon!
Also great work to everyone for attacking the Lynne WOD


A crew from CrossFit Boston takes a shot at Kelley

"There is no drug in current or prospective use that holds as much promise for sustained health as a lifetime program of physical exercise."
Dr. Walter Bortz II

Let's start the week of with a classic CrossFit WOD...

"Lynne"

Body Weight Bench Press
Pull-Ups

As many reps as you can achieve in each round for 5 rounds. Score the number of reps Rest 3 Minutes between rounds.
If you arent able to do bodyweight on the bench- scale to ring push-ups or floor push-ups. If your toatal reps on pull-ups is less than 50-try to keep going until you've achieved 50 pull-ups. The band will be allowed if needed.

Don't Move A Muscle

Well deserved rest day today! (Especially for Jessie) There are many benefits to recovery/rest days. They are certainly not to be neglected. There is a fine line between when to push through and when to pull back. Experience is the best guide. Check out the video "Brandon's Bad Day" on crossfit.com under exercises and demos. One of my favorites.

Special acknowledgement to Paul West.

He's putting in some amazing effort and commitment! Keep it up Paul we are all impressed. Liz great to have you back. Andy is back from Thailand and will join us again this week. It's worth repeating you are all making tremendous strides in strength and any one of you could be featured as making extraordinary gains in your fitness. Keep it up and lets have another awesome week at CrossFit Cape Cod.


Sydney on her seventh pull-up!













I was trying to find a crossfit video about over training but this one about potty training makes the point...

Oh Sister, where art thou?

Tomorrow will mark the first set of workouts in our sibling series of workouts. There will be two workouts to choose from tomorrow. Of course the first will be two special girls.

WOD Saturday

Amelia

2 Handstand Push-Ups
4 KB Swings (2 Pood/1.5 Pood)
8 Pull-Ups

or

Lilyanna

6 Sumo Deadlift High Pulls
9 Push-Ups
12 Box Jumps (Medium Size Box)

Both workouts are as many rounds as possible in 20 minutes

Must see instruction on the Kettlebell Swing

Girls Rule

We've had some female crossfitter's do some super impressive things at C3 in our first month, and they are just getting started. Pictured below is a sequence of Shanna working really hard for that kipping pull-up. She also managed a back squat of 175lbs for her first ever attempt at weighted squats today! Amy in the orange hat shocked us all with several sets of 6 kipping pull-ups and perfect overhead squats when she visited-it was great to see a friend from the Island, I hope more of you visit. Congratulations to Jane who had 3 Pr's on her total today! Rita- awesome job getting 180 on your dead lift! You continue to astound us all- keep up the great work! Nikki we are glad you are feeling well again it was fun having you in the mix today-amazing work pressing 95lbs! It's no question where Sydney gets the strength to get 6 dead hang pull-ups. And of course Jessie-a 60lb increase on your dead lift! You can all be proud of yourselves!






I am going to try to leave my camera by the fridge- feel free to snap some shots- I wish I could have caught all of the action today.

You cant talk about crossfit girls without mentioning Annie- she's a crossfit legend and you cant help but love her.
Here she is in her third trimester with her first daughter

WOD

"Annie"
50-40-30-20-10
Double Unders
Sit-Ups

Speal blazes through the Annie WOD in what has to be world record time...

Observable,Measurable, Repeatable

I think that tomorrow will qualify as the first WOD that we will have seen come up a second time. Of course, this doesn't happen every week with crossfit, but when it does it is a good chance to see how much progress you've made. The Total is the overall measurement of of strength in CrossFit. I won't be surprised to see some increases tomorrow- and I am looking forward to seeing what those of you trying the total for the first time will post as your numbers. Going heavy has also been said to help the recovery process so those of you who are sore will want to take note of how your soreness from the recent met-con workouts responds. If, however you are in need of a rest day take it-heavy training won't prevent over training.

WOD

CrossFit Total

1 Rep Max Back Squat
1 Rep Max Press
1Rep Max Deadlift

Combine the total of all three lifts for your score



How many people can you name in this picture?

We were all saying today that we miss you Liz and we hope to see you Monday or sooner when you get back from Boston!

Tabata This!

Great work on the WOD today! Congratulations to Jared for a monstrous 13rounds! McKenzie and Ethan were great-showing safe form and respectively getting 10&9 rounds in 10 minutes- Ethan was using the 45 lb bar! Great athleticism! Jeff Pepi won the Pull Up race with 6 Rounds. Look out- he's going to catch up to Sydney any day now;-) (I cant believe I just did an emoticon) Props to everyone for getting through it-that was a real beast of a workout.

WOD

"Tabata This"
20 seconds of work 10 seconds of rest 8 rounds each exercise

Pull-Ups
Push- Ups
Sit-Ups
Air Squat

Score is total number of reps. (It's less than 11 min. of work...how hard could it be...ha,ha,ha,haaa!)

Great Squat Tutorial


Coach Talks Kipping

The Democratic Process

Thank you all for giving feedback on several subjects.-The Wall of fame, posting workouts ahead of time- My goal is to give everyone the best possible training and I will listen to your collective judgement. With that said, here's what we will be doing tomorrow...

WOD

AMRAP 16 Min

Dead lift, 12 Reps
Hanging Power Clean, 6 Reps
Push Jerk, 3 Reps

Followed By...
Pull-Up Race- You'll See. Everyone will be able to participate.

Here's a simple tutorial on the power clean watch it a few times, ignore the second half.



Here's some for the push-jerk. The voice is Coach teaching the move with a trainer demoing at a cert. The footage is a montage of various people learning the movement.




Have to say thank you to the people that cheered me on for the last reps of my Filthy 50- Great help!

Props and New Callenges!

It was a great week and everyone is doing awesome! Here are a few props to our newest members, Jeff and Al, a special nod to Jessie, Jon and Bryce for showing up in the dark at 6am. Congratulations to Jon for getting through the Filthy 50 as prescribed and making it onto the wall of fame. Lets get that board filled up over the next 6 months. Some other noteworthy things of mention- Rita has been very consistent and has lost 10 pounds in just a few weeks! Keep it up Rita! Lets look forward to another fun week. Additional challenges this week- Who can get a 30 second L-sit? Who has the fasted 500m row? Let's give it our best this week!


Jeff your recovery from the baseline workout was one for the books! Way to grind out the Filthy 50 yesterday-huge improovements in just 4 workouts!










Mckenzie has been outstanding! Check out that kip and the concentration as she presses those dumbells. Don't you wish you had crossfit when you were her age.

Post thoughts on this arbitrary video...

No Whining

Please go to crossfit.com main page and view the MOV or WMV file that shows a young man named Kyle after day 2 of a certification. Ok- I cried- whatever. Kyle is an awesome inspiration and his circumstances and example should come to mind if we are making excuses or feeling sorry for ourselves, not just in crossfit, but in almost any circumstances.

Here is an elite athlete at work on the over head squat-Great job to everyone who went at these today! They are the real thing!



Saturdays WOD

"Filthy 50"

50 Box Jumps 24"
50 Jumping Pull-ups
50 Push Press 45#
50 KB Swings 1 Pood
50 Steps Walking Lunge
50 Knees to Elbows
50 Back Extensions
50 Wall Ball 20/14
50 Burpees
50 Double Unders

Scale as needed

There will be 7am and 1 pm classes
How did your week of practicing turning a weakness to a strength go? What did you choose? Post thoughts and confessions to comments.

My Girl Friday

Looking forward to seeing everyone who rested Thursday showing their smiling faces on Friday. I am placing another order for T-Shirts and Sweat Shirts Monday- Let me know, if you haven't already, if you'd like me to order you one. There are new dumbbells against the back wall- my grandfather welded them for my Father. Thanks Dad for hauling them all the way from NH. We are going to put them to good use.



WOD

"My Girl Friday"

8 Over Head Squats 65/45
12 Sumo Dead Lift High Pulls 65/45
200m Sprint

As Many Rounds As Possible In 20 Minutes

PS the secret is out and I posted it on the white board- we are doing the "Filthy 50"
Saturday. There will be a 7am class if you wont be able to make the 1pm. As you know we can scale this as needed- so show up no matter how scared you are.

Take Advantage...

If you haven't viewed the Crossfit Journal-please do so. There is a link on the right to a journal that will lead to an incredible odyssey of available information from crossfits founder, "Coach" Greg Glassman. For me that's where it all started. Also, please take a couple of minutes to view videos of elite crossfitters performing the workouts-these can be found under "exercises and demos" on crossfit.com or wander the YouTube link right here at the bottom of the page. These videos will inspire better performance in all of us-keep an eye on their form and technique. Compare it to your technique which is a work in progress. Should that discourage you-No! The movements are a work in progress for everyone-we are all striving to improve. The tools are there if we take advantage of the immense amount of free media available to us through Crossfit and the web. Here is the reigning crossfit champion Jason Khalipa doing grace-Talk about inspirational intensity!



WOD

"Grace"
30 Reps Clean and Jerk For Time
135/95
Scale As Needed

Without Weakness-Because We Do What Works

Everyone did an amazing job with the "Double Trouble" WOD today. I thought it fitting for our, "turn a weakness into a strength," theme this week. Also welcome to Melanie our newest member who literally jumped right into crossfit this morning with us at 6am.
You are all quickly discovering that CrossFit will expose and eliminate areas you were at one time deficient in. We aren't likely to see someone who follows our programming have some of the weaknesses that you are sure to see at the average "health" club. You know, the over developed pecs and biceps coupled with a weak back and chicken legs. This is because movements like the squat and dead lift, essential parts of building real fitness, are completely ignored in the average gym goers programming.
This is not and will never be the case here at CrossFit Cape Cod. We don't make body composition our primary concern- we don't have to, it takes care of itself when our focus is better performance and sustained power output. When you become stronger, faster, increase, endurance, perform movements that require power, accuracy, balance, agility, flexibility, coordination and all the components of fitness- your 'body composition' reflects that. On the other hand, as we probably all know- when your "fitness" is driven by a number on the scale or guilt, or fear that you will be fat or unattractive, it just wont work! We do what works!



WOD

"Run, Fat Boy, Run!"

21-Dead Lift (185/135)
800m Run
15-Dead Lift
400m Run
9-Dead Lift
200m Sprint

Double Trouble?

Good job on Fran today- and welcome to our newest member Al! You did an outstanding job on a very challenging workout.

The double under gives everyone trouble at first- so how do you get better? This should help:

WOD

50 Double Unders
50 Push-ups
40 Double Unders
40 KB Swings 1.5/1pood
30 Double Unders
30 Push Jerks 65/45
20 Double Unders
20 Knees to Elbows
10 Double Unders
10 Box Jumps 24" Box

Lots Happenin'

Welcome to the new members from this weekend Heather,Paul,Jeff,Nicki and your kids. You all had great first time performances!




We are having a lot of fun at CrossFit Cape Cod and people are already seeing great result just 2 weeks into it. Saturdays Fight gone bad was a great workout and we saw some incredible effort! Also, we can look forward to some more equipment this week!

WOD
"Fran"
21-15-9 for time
Thrusters 95lbs/65lbs.
Pull-Ups

Fran is one of the most frequently mentioned workouts amongst crossfitters. I would love to hear your experience from your first Fran today posted in the comments!

Props to an Amazing Bunch of Athletes-Part 2

Everyone comments on how nice Jane is. It has been astonishing to see her these past 2 and a half weeks go from someone who struggled with the air squat to having a solid 155lb back squat(!) and an incredible 225lb dead lift! You are doing great Jane and you're a pleasure to have at C3.




You know you have a potential firebreather on your hands when you combine someone who pushes as hard as he possibly can on Met-Con days and had almost 800lbs for his first shot at the total. It is going to be awesome to watch Jared progress over the coming months.




A success story in progress Rita jumped on that box a dozen times after doing the Caleb WOD. You never cease to amaze us- Keep up the awesome work. By the way what happened to that lady with breathing difficulties,who had to step up onto the 12" box. She looked like you only 6+ lbs. heavier;-) Keep going Rita we love ya!




Sibling rivalry- both surprised themselves with more than 100 consecutive full ROM sit-ups!




Jared watches Ethan cruise through 200 sit-ups. Each one was full ROM! So many people wish they had found crossfit when they were young. Ethan will be one scary beast of a man!



Saturdays WOD

New To Crossfit? You'll be figuring out exactly where you stand with a workout we call 'Baseline'

Been here once or twice- 'Fight Gone Bad'

Also thank you for everyone who gave everything they had to the Caleb WOD.

You Guys Are Amazing! Time For Some Props! Part 1

Jessie has been incredible- I have never felt this springy at 6am when it's still dark. In all seriousness I couldn't have been more pleased with how much you gave to today's WOD! Monster in the making!




"Park in front of our bay and we'll puke on your vehicle." Way to send a message Jon!




Mike getting full range of motion on his burpees for "Ryan." Apparently this was a particularly powerful burpee that sent a shock wave into the black part of our wall that opened a portal to another dimension...



Christian made it look easy!



When she saw the new boxes Sarah said it would take here a long time before she ever jumped on anything higher than the 12" boxes that she said she found difficult...

Turns out two weeks of steady crossfitting was all she needed to conquer her fear and double her jump height pr.

Caleb Elijah Stecker

Our hearts go out to Jeremy and Kristine Stecker of Eugene Crossfit who lost their beautiful baby boy, Caleb, this week. Our thoughts and prayers are with you.

We will run "Caleb" at CrossFit Cape Cod as a small way to pay our respects to Caleb and his family.


"Caleb"

8 Rounds

Run 400 Meters

8 Lunges

8 Box Jumps, As high of a box as you are able.

Post time and size of box to comments.



Caleb Elijah was born 8-8-08 with half of a heart. (The condition is known as 'Hypoplastic Left Heart Syndrome'). Immediately out of the womb the specialists whisked him away to operate. In the surgery everything went as planned and they reminded us that the recovery was the hard part. Day after day they would remove the machines doing his normal body functions as we held our breath. Caleb did fantastic each time. After all the machines were removed Caleb either set a new record or tied an existing record for coming home the fastest after the surgery. To add to it, even after eating out of a feeding tube all that time, he breast feed like he had been doing it the whole time. The doctors and staff were happily confused, I guess that never happens.

Fast forward 50 days to yesterday. Sometime late morning, Caleb was doing great but suddenly seemed to have a little difficulty breathing. Being only a few minutes to the ER, we rushed him there and by the time we got there he wasn't breathing at all. The doctors stabilized him and then it happened again. They stabilized him again. This happened a few times. They noticed that although his heart was pumping and he was breathing, his body wasn't getting any oxygen. They found the shunt they had put in from the surgery was completely obstructed. The PH balance of his blood showed that he had not been getting enough oxygen for his vital organs during this time. The only thing we could do is unplug him and let him go. Caleb Elijah peacefully passed away around 6:00pm last night.

About a week before he was born, his dad suffered two severely broken bones in his left hand in a softball accident. They operated and repaired his hand. While Caleb was alive his father could only do Crossfit workouts that didn't include his hands. In many cases he substituted running, box jumps, or lunges. The three eights are for his birthday, 8-8-08.

Caleb's father's small scar from the hand surgery was an inch longer than Caleb's scar on his chest after his heart surgery. When Caleb passed away his scar was identical in every way to his fathers scar.

Ryan

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped of his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

WOD
Ryan

5 Rounds For Time
7 Muscle Ups
21 Burpees

Recovery- We Can't Get Fit Without It

Let me say that everyones enthusiasm for CrossFit has been amazing! You guys are really digging deep and making giant leaps and bounds in your fitness. CrossFit works-better than any programming out there. In order to continue to make the amazing progress and keep your intensity high-proper rest and nutrition will be essential. If you are so sore that you cant function properly- nevermind hit the WOD with everything you've got-go ahead take a rest day. Especially if you are still getting used to the programming. This will enable you to come back stronger and get a better more productive and enjoyable workout the next time.

WOD
CrossFit Total
Squat- 1 Rep Max
Press- 1 Rep Max
Deadlift- 1 Rep Max

Add the total pounds of all 3 lifts for your score.

The Group Dynamic-The Dynamic Group

An outstanding uniqeness of Crossfit is the group workout. Rather than causing people to feel self concious or produce some other negative effect, the group workout causes exactly what has been occuring at Crossfit Cape Cod. We get better performance out of each and every athlete. I am thrilled to see everyone cheering eachother and encouraging one another- it is truly to your benefit. Keep up the awesome work! We are seeing some incredible results that we can all be proud of as a strong united group!
I have to mention Ethans 200 sit-ups and Sams 100 sit-ups! I hope we all have the privelige of seeing you two grow up to be absolute beasts! Keep up the awesome work!

WOD

"Jackpot"

5 Rounds For Time
7 Thrusters 65/45
7 Burpees
7 Double Unders

Crossfit, Crossfit, and More Crossfit

That is what we do. Besides if you want to be in the best shape of your life -Crossfit. If you want to run faster, get stronger, gain stamina and endurance- Crossfit. If you are a grandmother who wants to be able to regain the strength to lift your grandchild- we can scale crossfit for you as well. The point is that whoever you are, what ever your fitness goals are- we have the best way to get there in quick time-Crossfit!

WOD

"Helen"

3 Rounds For Time
Run 400m
21 KB Swings 1.5 pood/1 pood
12 Pull Ups