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Karen sure can be a difficult girl. Everyone Pr'd. Where were the ladies to take on Karen today?









Sunday

WOD 3:00pm

Make up a workout that you missed or...

Tabata Mash Up
Push Ups
Back Extensions
Sit Ups

The 80's party starts at 4:00pm

CrossFit Mama had a partner for the 400m run today-Awesome work Danielle-you are doing great! Any time you need me to hold Henry I look forward to the workout-No wonder you are so strong!



Crossfit Commercial from Steve Yoak on Vimeo.

"When Chuck Norris falls in water, Chuck Norris doesn't get wet. Water gets Chuck Norris."


Saturday

WOD

Karen

150 Wallballs For Time 20/14

This doesn't have much to do with tomorrow but check it out for future use...

Jump Around!!!

Remember when double unders seemed entirely impossible? Now pretty much everyone is stringing them together and looking better each time they use the rope. It is motivating when we improve. This type of unique skill set and measurement of progress are a couple of those unique things that make CrossFit so different and addicting.











Here is a chance to measure progress on the run or row. The forecast is 50.

Friday

WOD

4 Rounds
400 Meter Run
Rest approximately 2 Minutes between rounds

If you sub in the rower everything is the same except you will row 500m. Feel free to mix and Match.


Adam suits up Lilyanna in the gear he wears as a helicopter pilot for the Coast Guard-Thanks so much for the tour today, Adam



The 80's party is on! We will be starting at 4 in the afternoon and going until we all realize that it is 2009. If you can wear your best theme outfit from a decade of your choosing-most of us are going 80's. Feel free to bring your spouse. See you there..

Every day at CrossFit people do extraordinary things that most people don't realize they are capable of, many times the one doing it once thought it impossible of themselves. There were two things that stood out to me today. The first was Jane going Rx'd on 'Cindy' that is officially the start of a trend that I anticipate will be the norm here over the next year with the ladies of C3. Jane started in October and has been dedicated-it shows. As has been stated here before- Astonishing results following CrossFit and a good Nutrition program are not uncommon-with a normal level of health it is really inevitable. That is what we all want. What is unique in the world is consistent day to day- week to week- month to month- year to year -adherence, dedication and follow through. Everyone is showing a significant measure of this along with other qualities that are responsible for the amazing progress you are all realizing. Keep at it.
The second thing was both Ethan and Caleb deciding to come to class because they wanted to and because they independently enjoy the sport of fitness. Very cool boy's-keep up the good work.

Thursday

WOD

A. 'Annie'
50-40-30-20-10
Double Unders
Sit-Ups

B. ' JareBear'

50 Single Unders
10 K2E (knees to Elbows)

50 Double Unders
50 Sit ups

50 Single Unders
10 K2E

40 Double Unders
40 Sit Ups

50 Single Unders
10 K2E

30 Double Unders
30 Sit Ups

50 Single Unders
10 K2E

20 Double Unders
20 Sit Ups

50 Single Unders
10 K2E

10 Double Unders
10 Sit Ups

You may have seen this one-probably the fastest Annie time out there.

Everyone is getting so strong! Amazing work on the totals everyone! I love how social these strength days are. Phoebe even showed up twice today!? Congratulations to Matty for the 1005lb total. Some guys work for years to get that, so that's pretty good for his first total. Also it was great to have Rita back in action today and as strong as ever. We are definitely doing something right here at C3.


Wednesday

WOD

'Cindy'
AMRAP 20 Min

5 Pull Ups
10 Push Ups
15 Squats

Or

'Mary'
AMRAP 20 Min

5 Hand Stand Push Ups
10 One Legged Squats Alternating
15 Pull Ups

If any one is interested in 1 in the afternoon Adam and I will be working out, come on in and join us.

A couple of highlights from the team workout last Saturday-brutal but so fun! The upcoming 80's party will be less of a workout and more of a party.

Here is the e-mail I got from the event coordinator at the "New England Throwdown" I am sure that it will be fun. Please post to the comments if you are interested in going as a group this Saturday-all events are scalable.



I have gotten a good response for the throwdown, so this should be a great event.

Here are some more details you can pass on to your athletes.

I have created 45 workouts which will be thrown into a hopper.
We will pick 3 of these wods the morning of the event.

Event 1: Lighter/bodyweight-ish metcon...like a shorter "Nicole"
Event 2: Heavier metcon...like "Games Grace"
Event 3: Combo of the above 2...like "Elizabeth"

There will be a 12 minute cap on each event.

Each event will be scored as follows:
1st place = 100pts
2nd place = 95 pts
3rd place = 90 pts
4th = 89 pts
5th = 88 pts
6th = 87 and so on...

$10 Entry Fee. No pre-registration needed, but I'd love to know how many you'll be sending. Top Male and Female get cash.

We are still planning on starting at 1:00, but this could be earlier (11 or 12) if the response is big.

Best,
Ben



Also remember to plan for the "80's Party To Remember" The warm-up and WOD have been selected. Please make sure that you have all of your journals and log books so that we can rehash some memories/accomplishments. Please let me know if you plan on bringing a guest.


Tuesday

WOD

CrossFit Total

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



Welcome to our newest member David-a natural CrossFitter! Welcome to the Family David!

Crash B Indoor Rowing Championships-Of course they use C2's










You can tell who the CrossFitter was! E.C. Rowed an incredible 7:04!













CrossFitters out to support each other. The gang from CrossFit Boston and Lisa Lugo from CrossFit San Diego. Great Group of people!











Monday

WOD

Row 2k For Time



This guy is an animal!

I wanted to post all of the wonderfull pictures from today but my Internet is down. I have to go bare bones and post from my cell phone. I would say today was a resounding sucess- I am thrilled that everyone had so much fun. The teams worked amazingly well! Everyone gave it their all and we will definitely do that type of WOD again. Tomorrow Nicole will be taking the lead at 3pm. She has decided to put the group through a workout that is very similar to the one they did at the Cert- med ball cleans & push-ups- her first strke of brillance.
I will see you on Monday with our new rower!

Call a Doctor! Jeff has a temperature of 98.6 and he's not dripping puddles of sweat!?
















Sydney,Hunter and Phoebe Locking out Handstands-(Sorry I Missed Yours Jeff-I would have loved to get a shot of that rouge man nipple.)


















Tim got the pat on the back that he deserved after getting a Pr of 190lbs on his press and then scoring over 90 on both ends of today's WOD. Awesome work Tim!
















Phoebe adding reps to each set. Great Technique! What a student!
















It is always entertaining when Matty and Chad go head to head.















Liz and Drew Pull Up Pr's on the Deadlift! Matty, Just practicing with 2 thousand pounds. Pr's are never really done under perfect form because you are at your limit. Like Coach says "You drive a race car top speed and you're going to scrape the wall."




















THERE IS NO 7AM CLASS TOMORROW



Saturday

WOD

Team Workout

Please come if you are going to workout or not there will be some way you can pitch in and enjoy the fun. The 6 components of the WOD are written on the board and we will go over them when the teams have been selected. I am sure that this will be a lot of fun!

Friday

WOD

5 Rounds
Max Reps Strict Press 95/65
Max Reps Strict Chin Ups

Rest as needed between rounds. Score number of reps.

Saturday we will be doing a team WOD. If possible let's all be there at 1:00. There will be no 7a.m. class. If that messes you up please let me know but if you can make it at 1 this should be a very good time.

Sunday, March 1st marks the 5 month anniversary of CrossFit Cape Cod. To celebrate this and making it through the roughest months of a tough winter we will host a theme party at the box. Wear your best 80's or 90's outfit (but Mark all you have to do is wear what you always wear.) or select your favorite decade I don't care. Bring guests if you want. Let's bring food and drink-of course I prefer Zone-but...whatever you want to party down with before during or after the "fun WOD" So mark your calendar-Sunday, March 1 at C3.

Our friends at Texas A&M created this nice combo-Enjoy!

Deadlifts

3×3

then

Subtract your age from 100 burpees and that is your workout!

Wednesday

WOD

'Fran'

21-15-9 For Time
Thrusters 95/65
Pull Ups

Omar "Bionic" Torres Shows Super Ligit Form With a 2:08 Fran (Bear through the fact that it was shot on a cell phone camera-guess he wasn't planning on such an amazing performance.)






Approximately 1 year earlier...Bionics first intro to CrossFit (Omar-the guy in the glasses)





Astonishing transformation! You can tell that he has really stuck with a solid routine and worked very hard-Most of all he loves what he's doing. His results are not that unusual. What is unique in the world is his dedication & follow through.

Even Ninjas get tired. Jane you are doing great! Nice new shoes-"You think anybody wants to take a roundhouse kick to the face when you are wearing those baby's? Forget-about-it! Bow to your sensei!"














Matty made 205 look pretty easy on the overhead squat. He is Just scratching the surface after a month-enjoy the show guys-it is going to be fun to watch this beast in the making.















"This is how we roll." These little moments spent in maintenance are time spent wisely.















Liz works form overhead.















Jeff has shown awesome dedication and progress.

















Tuesday

WOD

Tabata Mash-Up

SDLHP 95/65
Ring Dips
Box Jumps -Medium Box











Thanks to Melanie, some great lighting, good timing, and a good camera we have a new rower on its way from the Concept 2 Rowtography Contest!