CONGRATULATIONS DREW ON YOUR FIRST PULL UPS!!! May there be many more!
Tomorrow is the Day of the race! There won't be any classes at the facility. Let's have a good time and represent our community well. If you haven't picked up your shirt yet some of us are going to be at CrossFit at around 9:45 and then going to the site at the Market in New Seabury to set up our table. I will bring them in case you want to rock the snazzy new shirt and represent C3. I just want to also thank you all for making CrossFit Cape Cod such a fun and welcoming place-we have an awesome community going.
On another note try to avoid doing anything too different with your diet before the race so you don't have any unexpected stomach issues. The gun is supposed to go off at 11:30a.m. Eat in the time frame that you function best with, probably not too close to race time. Try to hydrate early and well enough but not so well that you are running with your legs crossed. Most importantly let's have a great time and enjoy it!
Friday, October 30, 2009
Thursday, October 29, 2009
Amy hits a pose for the stretching and active recovery class. Everyone loved it and this will be a regular thing. Flexibility is a primary, and some say the key physical skill of the ten components of fitness. Feel free to ask Amy or myself what goes on in the class if you are curious. The next class will be announced in November.
WOD
10 Rounds For Time
2 L-Pull Ups
3 Strict Pull Ups
5 Kipping Pull Ups
Don't forget to come and enjoy the festivities Saturday at the market in New Seabury. Again if anyone wants to carpool let me know. If you aren't running come on by and visit us under the tent at our table and enjoy the event.
The Cape Relay, May 1st and 2nd Any one interested in a team Relay that includes 12 runners and spans from the Greater Boston area to the tip of Provincetown? Let's get a team together! (Pat tells me that Matt K is contemplating doing all 12 legs solo!) There are 3 sections for each runner of varying length and difficulty so all levels can participate. Let us know if you are in.
Wednesday, October 28, 2009
Thursday
WOD
'Jeremy'
21-15-9 For Time
Over Head Squat 95/65
Burpees
We have a great group joining us for the active recovery clinic with Amy Thursday night. The more the merrier so join us at 6:00!
The race is Saturday- only 2 days away! It is at the market in New Seabury and if any one wants to carpool from CrossFit let us know and we will put you in touch with eachother. We are heading over there around 9:45 to set up the table and there is a very good chance that I will be conducting the group warm up for the racers. The starting gun goes off at 11:30. Even if you aren't running come by to say hi.
WOD
'Jeremy'
21-15-9 For Time
Over Head Squat 95/65
Burpees
We have a great group joining us for the active recovery clinic with Amy Thursday night. The more the merrier so join us at 6:00!
The race is Saturday- only 2 days away! It is at the market in New Seabury and if any one wants to carpool from CrossFit let us know and we will put you in touch with eachother. We are heading over there around 9:45 to set up the table and there is a very good chance that I will be conducting the group warm up for the racers. The starting gun goes off at 11:30. Even if you aren't running come by to say hi.
Tuesday, October 27, 2009
Meat is great! As long as it doesn't put you in a wheelchair or kill you. Seriously- all burgers are not created equal- if you enjoy a burger now and then, you have to click the link to the New York Times article below the paragraphs. (If you don't want to read it there is a summation video on the bottom of the page on the left on the NYT link)
"The frozen hamburgers that the Smiths ate, which were made by the food giant Cargill, were labeled “American Chef’s Selection Angus Beef Patties.” Yet confidential grinding logs and other Cargill records show that the hamburgers were made from a mix of slaughterhouse trimmings and a mash-like product derived from scraps that were ground together at a plant in Wisconsin. The ingredients came from slaughterhouses in Nebraska, Texas and Uruguay, and from a South Dakota company that processes fatty trimmings and treats them with ammonia to kill bacteria."
"The company, Beef Products Inc., said it bought meat that averages between 50 percent and 70 percent fat, including “any small pieces of fat derived from the normal breakdown of the beef carcass.” It warms the trimmings, removes the fat in a centrifuge and treats the remaining product with ammonia to kill E. coli.
With seven million pounds produced each week, the company’s product is widely used in hamburger meat sold by grocers and fast-food restaurants and served in the federal school lunch program. "
"The listed ingredients revealed little of how the meat was made. There was just one meat product listed: “Beef.”"
"The food safety officer at American Foodservice, which grinds 365 million pounds of hamburger a year, said it stopped testing trimmings a decade ago because of resistance from slaughterhouses. “They would not sell to us,” said Timothy P. Biela, the officer. “If I test and it’s positive, I put them in a regulatory situation. One, I have to tell the government, and two, the government will trace it back to them. So we don’t do that.”
E. Coli Path Shows Flaws in Beef Inspection
WOD
DEATH BY 10 METERS
Choose One Of The Following Sports- Bike, Run, C2
10 meters on the min. Every minute, add 10 meters until you can no longer continue.
If it is too wet slippery out we will attempt this inside and there will be an option to use the rower.
Followed By Tabata Sit Ups
"The frozen hamburgers that the Smiths ate, which were made by the food giant Cargill, were labeled “American Chef’s Selection Angus Beef Patties.” Yet confidential grinding logs and other Cargill records show that the hamburgers were made from a mix of slaughterhouse trimmings and a mash-like product derived from scraps that were ground together at a plant in Wisconsin. The ingredients came from slaughterhouses in Nebraska, Texas and Uruguay, and from a South Dakota company that processes fatty trimmings and treats them with ammonia to kill bacteria."
"The company, Beef Products Inc., said it bought meat that averages between 50 percent and 70 percent fat, including “any small pieces of fat derived from the normal breakdown of the beef carcass.” It warms the trimmings, removes the fat in a centrifuge and treats the remaining product with ammonia to kill E. coli.
With seven million pounds produced each week, the company’s product is widely used in hamburger meat sold by grocers and fast-food restaurants and served in the federal school lunch program. "
"The listed ingredients revealed little of how the meat was made. There was just one meat product listed: “Beef.”"
"The food safety officer at American Foodservice, which grinds 365 million pounds of hamburger a year, said it stopped testing trimmings a decade ago because of resistance from slaughterhouses. “They would not sell to us,” said Timothy P. Biela, the officer. “If I test and it’s positive, I put them in a regulatory situation. One, I have to tell the government, and two, the government will trace it back to them. So we don’t do that.”
E. Coli Path Shows Flaws in Beef Inspection
WOD
DEATH BY 10 METERS
Choose One Of The Following Sports- Bike, Run, C2
10 meters on the min. Every minute, add 10 meters until you can no longer continue.
If it is too wet slippery out we will attempt this inside and there will be an option to use the rower.
Followed By Tabata Sit Ups
Monday, October 26, 2009
Everyone did an amazing job with Randy today. The snatch is one of the more technical lifts that we do and everyone did a great job of scaling appropriately, applying technique, and showing great intensity.
Tuesday
WOD
"The Chief"
AMRAP 3min
135lb Power Clean 3 reps
6 Push-Ups
9 Squats
rest 1 min 5 Cycles Score number of rounds.
We have been told that the new shirts and things will be in by Thursday...
Don't forget to sign up for the Stretching and Active Recovery Clinic Thursday night at 6 o'clock. Just post it to the comments, e-mail me or let me know when you see me tomorrow.-This stuff is super important-if flexibility is limiting you or if you want to enjoy the relaxation or both make sure you take advantage of this-there won't be another one until November.
We have 6 kids coming on Friday at 10- let us know if your little one(s) will be there too for all the fun.
Tuesday
WOD
"The Chief"
AMRAP 3min
135lb Power Clean 3 reps
6 Push-Ups
9 Squats
rest 1 min 5 Cycles Score number of rounds.
We have been told that the new shirts and things will be in by Thursday...
Don't forget to sign up for the Stretching and Active Recovery Clinic Thursday night at 6 o'clock. Just post it to the comments, e-mail me or let me know when you see me tomorrow.-This stuff is super important-if flexibility is limiting you or if you want to enjoy the relaxation or both make sure you take advantage of this-there won't be another one until November.
We have 6 kids coming on Friday at 10- let us know if your little one(s) will be there too for all the fun.
Sunday, October 25, 2009
Monday
WOD
Randy
75 Power Snatch 75lbs
CrossFit Endurance-
All out Efforts!
90 seconds on, 90 seconds off x 6
Cover as much Distance as possible in each of the 90 sec intervals.
Don't forget about the race this Saturday!
Sign Up now for Thursday night at 6:00 when we will hold another class with our very own Amy Sequelia who will take the group through an hour of different low impact stretches and positions to promote better recovery and flexibility. Two weeks ago we had a very successful trial run.
We are now holding classes for Children on Friday morning's at 10 a.m.
WOD
Randy
75 Power Snatch 75lbs
CrossFit Endurance-
All out Efforts!
90 seconds on, 90 seconds off x 6
Cover as much Distance as possible in each of the 90 sec intervals.
Don't forget about the race this Saturday!
Sign Up now for Thursday night at 6:00 when we will hold another class with our very own Amy Sequelia who will take the group through an hour of different low impact stretches and positions to promote better recovery and flexibility. Two weeks ago we had a very successful trial run.
We are now holding classes for Children on Friday morning's at 10 a.m.
Friday, October 23, 2009
Thursday, October 22, 2009
Friday
WOD
'Josh'
For Time
95lb Over Head Squat, 21 Reps
42 Pull Ups
95lb Over Head Squat, 15 Reps
30 Pull Ups
95 Pound Over Head Squat, 9 Reps
18 Pull Ups
Please be sure to put in the order today by 3:00 for any t-shirts sweat shirts or hats that you would like to have included in the order. We will have everything next week in time for the 5k race.
Click here to view the overhead squat with Mark Rippetoe.
WOD
'Josh'
For Time
95lb Over Head Squat, 21 Reps
42 Pull Ups
95lb Over Head Squat, 15 Reps
30 Pull Ups
95 Pound Over Head Squat, 9 Reps
18 Pull Ups
Please be sure to put in the order today by 3:00 for any t-shirts sweat shirts or hats that you would like to have included in the order. We will have everything next week in time for the 5k race.
Click here to view the overhead squat with Mark Rippetoe.
Wednesday, October 21, 2009
What does the fact that pregnant women, kids, special forces and professional athletes can all do the workout of the day at a CrossFit facility mean about the scalability and attitude that goes along with completing a CrossFit workout? The affiliate blog had a great post about the scalability of CrossFit here.
At C3 we put several grandparents an 8 year old and everyone in between through the same WOD today. Everyone got a great workout no matter what their ability or age.
Kelly Guillory who, believe it or not, is a Grandmother, did Jackie Rx'd this morning getting the first 15 pull ups in a row,then going on to complete the workout in 9 minutes and 42 seconds!
WOD
3 Rounds For Time
50 Box Jumps
21 Deadlifts
Only the big dogs should use the 24" box and 185 on the Deadlift. This is going to be done outside in this phenomenal weather we are having.
At C3 we put several grandparents an 8 year old and everyone in between through the same WOD today. Everyone got a great workout no matter what their ability or age.
Kelly Guillory who, believe it or not, is a Grandmother, did Jackie Rx'd this morning getting the first 15 pull ups in a row,then going on to complete the workout in 9 minutes and 42 seconds!
WOD
3 Rounds For Time
50 Box Jumps
21 Deadlifts
Only the big dogs should use the 24" box and 185 on the Deadlift. This is going to be done outside in this phenomenal weather we are having.
Tuesday, October 20, 2009
Wednesday
WOD
'Jackie'
1000m Row
50, 45lb Thrusters
30 Pull Ups
CF Endurance-Pick One Of The Following
Bike: 15min TT
Run: 15min TT
C2: 10min TT
If you prefer you can do the Endurance on another day this week or a few hours before of after your workout. There will not be another post WOD endurance workout this week. There will be 2 next week and of course the race is next Saturday.
WOD
'Jackie'
1000m Row
50, 45lb Thrusters
30 Pull Ups
CF Endurance-Pick One Of The Following
Bike: 15min TT
Run: 15min TT
C2: 10min TT
If you prefer you can do the Endurance on another day this week or a few hours before of after your workout. There will not be another post WOD endurance workout this week. There will be 2 next week and of course the race is next Saturday.
Monday, October 19, 2009
Tuesday
WOD
Back Squat
3-3-3-3-3-3-3
CFEndurance -3 rounds of (20sec on/60sec off, 20sec on/50sec off, 20sec on/40sec off, 20sec on/30sec off, 20sec on/20sec off, 20sec on/10sec off) Start next round after 10 sec rest..
All out Efforts!
Sorry for the delay on the shirts the screen printer promised samples tomorrow for fitting your size. We will have them ordered and ready before the Race on the 31st. It is my hope that everyone runs the race. As I said before it is a good cause and it will be a ton of fun. The race coordinator from the Mashpee Fire Department asked us to do a pre-race warm for any of the 350 participants that would like to join in! As you all know we are going to have a table under the tent at the after race activities- so it will be a ton of fun and great representation if we can have everyone there!
WOD
Back Squat
3-3-3-3-3-3-3
The Back Squat from Patrick Cummings on Vimeo.
CFEndurance -3 rounds of (20sec on/60sec off, 20sec on/50sec off, 20sec on/40sec off, 20sec on/30sec off, 20sec on/20sec off, 20sec on/10sec off) Start next round after 10 sec rest..
All out Efforts!
Sorry for the delay on the shirts the screen printer promised samples tomorrow for fitting your size. We will have them ordered and ready before the Race on the 31st. It is my hope that everyone runs the race. As I said before it is a good cause and it will be a ton of fun. The race coordinator from the Mashpee Fire Department asked us to do a pre-race warm for any of the 350 participants that would like to join in! As you all know we are going to have a table under the tent at the after race activities- so it will be a ton of fun and great representation if we can have everyone there!
Sunday, October 18, 2009
Monday
WOD
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Post WOD work on your goals or a finisher
WOD Video MOV WMV
You may have noticed a few reps in the video that we would want to see some improvement on and I guarantee that since then those guys have tightened up their dips to resemble the ones in this video- MOV WMV
WOD
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Post WOD work on your goals or a finisher
WOD Video MOV WMV
You may have noticed a few reps in the video that we would want to see some improvement on and I guarantee that since then those guys have tightened up their dips to resemble the ones in this video- MOV WMV
Thursday, October 15, 2009
Pictures From The First Active Recovery Seminar. We will announce the next one available to the first 5 people that sign up. The cost is 30 dollars and it last for a little over 1 hour.
Shanna Massages like she works out.
Amy directed the stretching and showed us some great stretching and breathing exercises as demonstrated by Nicole.
Friday
WOD
We are going to do a man overboard style WOD with a short row for 3 rounds with a minimum of 4 stations. It will be fun- the more the merrier. (Don't Worry No Double Unders or Burpees)
Shanna Massages like she works out.
Amy directed the stretching and showed us some great stretching and breathing exercises as demonstrated by Nicole.
Friday
WOD
We are going to do a man overboard style WOD with a short row for 3 rounds with a minimum of 4 stations. It will be fun- the more the merrier. (Don't Worry No Double Unders or Burpees)
Wednesday, October 14, 2009
Want a quick and illustrated explanation of running technique or 'Pose' running? Click here.
Thursday
WOD
Push Press 2-2-2-2
Followed By...
For Time
50 Wall Ball
50 Burpee
50 Double Under
Make a not of your completed time for the next time that the Filthy 50 come up.
We are putting in the order for the new gear next week and should have it all by the following Monday. I should have some samples at C3 tomorrow at 4 and 5 so that you can try them on.
Yesterdays picture caption was hilarious and fun-Rich you are a good sport and the 'Chest Waxing' was spot on. In other news we are going to have a table at the tent for the firefighters 5k on October 31st. What would you like to see featured as a member? What would pique your curiosity as a non member? Post thoughts to comments-unless your comments are- "Serve deli meats off of Rich's pecs." Although....Nah, just let me know about your marketing genius. Should we have people do workouts? Should we offer something? Display before and after pictures and testimonials? Put your thoughts in the comments.
Thursday
WOD
Push Press 2-2-2-2
Followed By...
For Time
50 Wall Ball
50 Burpee
50 Double Under
Make a not of your completed time for the next time that the Filthy 50 come up.
We are putting in the order for the new gear next week and should have it all by the following Monday. I should have some samples at C3 tomorrow at 4 and 5 so that you can try them on.
Yesterdays picture caption was hilarious and fun-Rich you are a good sport and the 'Chest Waxing' was spot on. In other news we are going to have a table at the tent for the firefighters 5k on October 31st. What would you like to see featured as a member? What would pique your curiosity as a non member? Post thoughts to comments-unless your comments are- "Serve deli meats off of Rich's pecs." Although....Nah, just let me know about your marketing genius. Should we have people do workouts? Should we offer something? Display before and after pictures and testimonials? Put your thoughts in the comments.
Tuesday, October 13, 2009
Greg and Bryce Fighting to keep the chest up and the bar over mid foot.(Is it the Shoes!?) Robb Sykes also showed huge improvement in his squat form today-very cool to see. Everyone is getting really strong and showing terrific application of technique. While I'm dishing out the praise I was very impressed during the burgner warm up with everyone showing some solid positions and speed in the movements. Then there was just some raw grit during the Kettle Bell AMRAP-fun to watch and be part of!
Wednesday
WOD
3 Rounds for time
Deadlift 275x10
Run 800m
Post what Rich is saying in the imaginary caption to the comments.
Wednesday
WOD
3 Rounds for time
Deadlift 275x10
Run 800m
Post what Rich is saying in the imaginary caption to the comments.
Monday, October 12, 2009
Click here for the entry form and info for the November 26th race.
Please register on line here or at CrossFit Cape Cod for the October 31st 5k. The race starts at 11:30 AM The address is Popponesset Market Place, Mashpee 333 Rock Landing Road.
We did the Bench press with the Morning and Noon crews. However at 4 o'clock we had heard enough people say that the bench press hurt their shoulder(s) once it got heavy enough. Well Matty started doing push ups with a few 45lb plates on his back. We did some with the punching bag on our backs and even some of the girls did push ups with Medicine Balls on their backs. We refined it to doing max number of reps with the most weight you can, take some weight off then keep going-for example 20lb med ball x 5, 14lb med ball x 3, 10lb ball x 3 6lb ball x 2 unweighted x 1.5. It was waaaayy more functional and whole body, group oriented, and more fun than the bench press- not to mention pain free- even if the bench press was bothering people right before they took a crack at the weighted push up.
Tuesday
WOD
Squat 5-5-5
followed by...
AMRAP 12 minutes
8 KB Swings With Left Arm 8 Over Head Walking Lunges Left Arm ,8 KB Swings Right Arm 8 Over Head Walking Lunges Right Arm=1 round.
Use a weight you can swing with your non dominant arm for 8 reps. (Not the yellow 10 pounder)
Heather on her way to 100 Pull Ups first thing in the morning.
Please register on line here or at CrossFit Cape Cod for the October 31st 5k. The race starts at 11:30 AM The address is Popponesset Market Place, Mashpee 333 Rock Landing Road.
We did the Bench press with the Morning and Noon crews. However at 4 o'clock we had heard enough people say that the bench press hurt their shoulder(s) once it got heavy enough. Well Matty started doing push ups with a few 45lb plates on his back. We did some with the punching bag on our backs and even some of the girls did push ups with Medicine Balls on their backs. We refined it to doing max number of reps with the most weight you can, take some weight off then keep going-for example 20lb med ball x 5, 14lb med ball x 3, 10lb ball x 3 6lb ball x 2 unweighted x 1.5. It was waaaayy more functional and whole body, group oriented, and more fun than the bench press- not to mention pain free- even if the bench press was bothering people right before they took a crack at the weighted push up.
Tuesday
WOD
Squat 5-5-5
followed by...
AMRAP 12 minutes
8 KB Swings With Left Arm 8 Over Head Walking Lunges Left Arm ,8 KB Swings Right Arm 8 Over Head Walking Lunges Right Arm=1 round.
Use a weight you can swing with your non dominant arm for 8 reps. (Not the yellow 10 pounder)
Heather on her way to 100 Pull Ups first thing in the morning.
Sunday, October 11, 2009
Standing on the moon, With nothing left to do, A lovely view of heaven, But I'd rather be with you .--Grateful Dead
Monday
WOD
Bench Press 5-5-5-5-5
Followed By 100 Pull Ups and 100 Sit Ups For Time. Complete the pull ups before doing the sit ups. If you have some exposure try the GHD.
Group Warm Up Bear Crawl and Rowing- Samson Stretch then light Bench Press and technique review.
The Next Race is The Mashpee Fire Fighters Annual 5k. If you are in town that day we are going to try to get as many people as possible from C3 to participate. It is for a good cause and will be a good experience. Even if you walk most of it, please fill out an application at CrossFit. I am going to bring the applications to the fire station and it looks as if they are going to let us have a table with info about CrossFit at the post race festivities. I am also taking pre orders for a limited addition race shirt made of dri-fit material available in long sleeve 30$ and short sleeve 25$. We are also doing winter hats (I still need to get pricing) that say CrossFit Cape Cod and Zip Up Hoodies 40$. These are all pre order and are available in an assortment of colors. Please place orders and pre pay as soon as possible so we can have all of our new gear for the next road race.
If there is interest in a final race of the season on November 26th Please let me know
Monday
WOD
Bench Press 5-5-5-5-5
Followed By 100 Pull Ups and 100 Sit Ups For Time. Complete the pull ups before doing the sit ups. If you have some exposure try the GHD.
Group Warm Up Bear Crawl and Rowing- Samson Stretch then light Bench Press and technique review.
The Next Race is The Mashpee Fire Fighters Annual 5k. If you are in town that day we are going to try to get as many people as possible from C3 to participate. It is for a good cause and will be a good experience. Even if you walk most of it, please fill out an application at CrossFit. I am going to bring the applications to the fire station and it looks as if they are going to let us have a table with info about CrossFit at the post race festivities. I am also taking pre orders for a limited addition race shirt made of dri-fit material available in long sleeve 30$ and short sleeve 25$. We are also doing winter hats (I still need to get pricing) that say CrossFit Cape Cod and Zip Up Hoodies 40$. These are all pre order and are available in an assortment of colors. Please place orders and pre pay as soon as possible so we can have all of our new gear for the next road race.
If there is interest in a final race of the season on November 26th Please let me know
Saturday, October 10, 2009
Congrats Team! Next Up 5k on Oct. 31st!
Everyone Pre-Race-Thank you very much to Katie (Chris's girlfriend) for taking so many great pictures!
Post race where did Robb go?
Robb Sykes -The Man- The Myth- The Legend! Robb placed 1st in his age group with a time of 47:27 (7 min 39 sec avg. mile) Robb clearly enjoyed himself chatting it up the whole way and even running back to run with Sarah and Nicole to the finish a second time! Here he is celebrating in the 'Beir Garten.'
Pat Leary finished 13th with a blazing 47:08 at a 7:36 pace! Chris Newell finished just behind Robb and Pat with a very respectable 47:34 a 7:40 pace. Myself and Greg finished with in 51:31 and 51:56 Placing 39th and 40th at 8:18 and 8:22 paces. Amy S. felt great and finished 47th with a time of 53:21-an 8:36 pace! Mike McGrail clocked a 58:43 averaging 9:27 per mile and earning him 75th place. Nicole and Sarah, surprise, surprise finished within 1 second of each other! They placed 86th and 87th with times of 1:01:21 and 1:01:22-a pace of 9:53 per mile.
If I am not mistaken everyone had a PR on what turned out to be a very hilly 6.2mi. course. The longest we had run in Endurance training was 1 mile. Usually we hit 400m runs during a WOD and the longest I can remember in the last few months was the 800m run in the middle of Daniel. That is what CrossFit is all about-maintaining capacity for short and heavy or longer endurance efforts-in other words possessing real fitness. I am thoroughly impressed with the performances of everyone today-it's no fluke that everybody did so well. These stories are common at CrossFit boxes Nation wide. CrossFit works.
Chris Newell- I have never seen that stride before?!
Shredded! Lisa was so proud!
Don't feel bad Mike the guy in front of you looks like he's in a lot of pain!
Robb pacing Nicole and Sarah
A heel striker and a poser!
Yikes!
Post race where did Robb go?
Robb Sykes -The Man- The Myth- The Legend! Robb placed 1st in his age group with a time of 47:27 (7 min 39 sec avg. mile) Robb clearly enjoyed himself chatting it up the whole way and even running back to run with Sarah and Nicole to the finish a second time! Here he is celebrating in the 'Beir Garten.'
Pat Leary finished 13th with a blazing 47:08 at a 7:36 pace! Chris Newell finished just behind Robb and Pat with a very respectable 47:34 a 7:40 pace. Myself and Greg finished with in 51:31 and 51:56 Placing 39th and 40th at 8:18 and 8:22 paces. Amy S. felt great and finished 47th with a time of 53:21-an 8:36 pace! Mike McGrail clocked a 58:43 averaging 9:27 per mile and earning him 75th place. Nicole and Sarah, surprise, surprise finished within 1 second of each other! They placed 86th and 87th with times of 1:01:21 and 1:01:22-a pace of 9:53 per mile.
If I am not mistaken everyone had a PR on what turned out to be a very hilly 6.2mi. course. The longest we had run in Endurance training was 1 mile. Usually we hit 400m runs during a WOD and the longest I can remember in the last few months was the 800m run in the middle of Daniel. That is what CrossFit is all about-maintaining capacity for short and heavy or longer endurance efforts-in other words possessing real fitness. I am thoroughly impressed with the performances of everyone today-it's no fluke that everybody did so well. These stories are common at CrossFit boxes Nation wide. CrossFit works.
Chris Newell- I have never seen that stride before?!
Shredded! Lisa was so proud!
Don't feel bad Mike the guy in front of you looks like he's in a lot of pain!
Robb pacing Nicole and Sarah
A heel striker and a poser!
Yikes!
Friday, October 9, 2009
Race Day!!!
REMINDER there won't be a 7:15 am class Saturday morning.
Greg's Story is on the Affiliate Blog on CrossFit.com. Click here to give him some props in the comments!
Let's all have fun and enjoy the race! The atmosphere of a race is a great time to PR and set a benchmark time or just enjoy the event and go along smoothly. Pacing is important. If you have a goal time, say 1 hour or less for example-your mile pace is 10 min. per mile. Right out of the gate you will have some nervous energy and adrenaline. Don't go out to fast or you will bonk- but it is a good time to do a 9 minute mile. Then settle in to a 9:30 and by mile 3 you might stay there or feel that 10min/mi. is more sustainable. This will give you some breathing room during mile 4 and 5 where you may need to pace 10:30 per mile. Then in the last mile your goal is sub 10 because you will have a second wind knowing that the finish is right there. This last kick lasts right through the finish line and you can go as hard as you are able to sustain hopefully going faster the closer you get. There will be other runners doing the same thing and we are no strangers to sprinting and competing- so if the finish line is in sight race the closest person to the bitter end at your max effort-you are completely prepared for this.
After the race we will meet at CrossFit for Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD. We can just slowly work our way through this in a circuit.
Again the more the merrier and we will be back at CrossFit at 11 or so-if you want to bring food and drink to hang around we would love to have you. We will probably be around till 5:00 or later. It is also a good day to bring in a friend.
Here are a couple terrific tutorials on some movements that people have been asking about...
BURPEES!
DOUBLE UNDERS!
Greg's Story is on the Affiliate Blog on CrossFit.com. Click here to give him some props in the comments!
Let's all have fun and enjoy the race! The atmosphere of a race is a great time to PR and set a benchmark time or just enjoy the event and go along smoothly. Pacing is important. If you have a goal time, say 1 hour or less for example-your mile pace is 10 min. per mile. Right out of the gate you will have some nervous energy and adrenaline. Don't go out to fast or you will bonk- but it is a good time to do a 9 minute mile. Then settle in to a 9:30 and by mile 3 you might stay there or feel that 10min/mi. is more sustainable. This will give you some breathing room during mile 4 and 5 where you may need to pace 10:30 per mile. Then in the last mile your goal is sub 10 because you will have a second wind knowing that the finish is right there. This last kick lasts right through the finish line and you can go as hard as you are able to sustain hopefully going faster the closer you get. There will be other runners doing the same thing and we are no strangers to sprinting and competing- so if the finish line is in sight race the closest person to the bitter end at your max effort-you are completely prepared for this.
After the race we will meet at CrossFit for Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD. We can just slowly work our way through this in a circuit.
Again the more the merrier and we will be back at CrossFit at 11 or so-if you want to bring food and drink to hang around we would love to have you. We will probably be around till 5:00 or later. It is also a good day to bring in a friend.
Here are a couple terrific tutorials on some movements that people have been asking about...
BURPEES!
The Burpee from Patrick Cummings on Vimeo.
DOUBLE UNDERS!
Double Unders from Patrick Cummings on Vimeo.
Thursday, October 8, 2009
"The ten recognized physical skills of the CrossFit program are: cardiovascular and respiratory endurance,stamina, strength, power, speed, coordination, flexibility, agility, balance, and accuracy. Your level of fitness is determined not by the domain in which you are strongest, but by the domain in which you are weakest."
Andy Stumpf
Friday
WOD
50 Sit Ups
50 Double Unders
50 Sit Ups
50 Steps Walking Lunge
50 Sit Ups
50 Burpees
50 Sit Ups
Race Day is on Saturday! There will not be an a.m. class on Saturday. See you around 11 a.m. on Saturday for some festivities at C3.
Since he was such a hit yesterday-he's back again today! Here's a challenge! And if no one minds I'm going to start dressing like him!
Andy Stumpf
Friday
WOD
50 Sit Ups
50 Double Unders
50 Sit Ups
50 Steps Walking Lunge
50 Sit Ups
50 Burpees
50 Sit Ups
Race Day is on Saturday! There will not be an a.m. class on Saturday. See you around 11 a.m. on Saturday for some festivities at C3.
Since he was such a hit yesterday-he's back again today! Here's a challenge! And if no one minds I'm going to start dressing like him!
Wednesday, October 7, 2009
Great day working out outside! They can't keep us down! Team invincible!
Thursday
WOD
Press
1-1-1-1-1-1
Endurance athletes planning to run the 10k on Saturday should seriously consider resting Thursday and Friday if you have trained 3 times already this week. You can come in Friday and get loose and stretch and do some very light movements. Packet pick up is Friday evening from 2 p.m. to 5 p.m. at the New Balance store in the Commons near Blockbuster. Saturday Morning the last bus leaves from the senior center at 8 a.m. for the starting line. After the race it is recommended that all of the runners participate in a post race WOD from CrossFit Endurance that will speed recovery. (It's not challenging)
There will not be an a.m. class on Saturday and we will likely have the doors open at 11 a.m.
We are hoping that everyone is able to run the Firefighter 5k on October 31st. It is for a good cause and it will give everyone a sense of accomplishment. It starts at 11:30 and will also end with a party!
Good old fashioned common sense-too bad it isn't more common! Who wants to take Jacks 5 day challenge?
Thursday
WOD
Press
1-1-1-1-1-1
Endurance athletes planning to run the 10k on Saturday should seriously consider resting Thursday and Friday if you have trained 3 times already this week. You can come in Friday and get loose and stretch and do some very light movements. Packet pick up is Friday evening from 2 p.m. to 5 p.m. at the New Balance store in the Commons near Blockbuster. Saturday Morning the last bus leaves from the senior center at 8 a.m. for the starting line. After the race it is recommended that all of the runners participate in a post race WOD from CrossFit Endurance that will speed recovery. (It's not challenging)
There will not be an a.m. class on Saturday and we will likely have the doors open at 11 a.m.
We are hoping that everyone is able to run the Firefighter 5k on October 31st. It is for a good cause and it will give everyone a sense of accomplishment. It starts at 11:30 and will also end with a party!
Good old fashioned common sense-too bad it isn't more common! Who wants to take Jacks 5 day challenge?
Tuesday, October 6, 2009
Elizabeth was brutal! The sandbag and tire drag runs were so hard but very fun-any time there is a post WOD endurance session feel free to participate! Gotta congratulate Shanna who carried me(instead of a sandbag) 75 meters!
Wednesday
WOD
'Christine'
3 Rounds For Time
500m Row
12 Body Weight Deadlifts
21 Box Jumps (Medium Box)
(With only 3 Rowers we will go in heats)
CrossFit Endurance 1:00 maximum effort 1:00 rest x 3
The athletes planning on running the 10k this Saturday should rest Thursday and Friday if they do Mon-Wed WOD's. If you do come in it should only be to stretch.
If you haven't registered already there will be registration and packet pick-up on Friday night at the New Balance Store in Mashpee Commons.- I will post the specifics asap.
As Flu season bears down on us here are some common courtesies and ways to show respect for others health from the Center For Disease Control In short- stay home if you are unfortunate enough to get the flu.
Take these everyday steps to protect your health:
1.Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
2.Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub.*
3.Avoid touching your eyes, nose or mouth. Germs spread this way.
4.Try to avoid close contact with sick people.
If you are sick with flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.) Keep away from others as much as possible to keep from making others sick. Other important actions that you can take are:
Follow public health advice regarding school closures, avoiding crowds and other social distancing measures.
Be prepared in case you get sick and need to stay home for a week or so; a supply of over-the-counter medicines, alcohol-based hand rubs * (for when soap and water are not available), tissues and other related items could help you to avoid the need to make trips out in public while you are sick and contagious.
What is the best way to keep from spreading the virus through coughing or sneezing?
If you are sick with flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.)
Keep away from others as much as possible. Cover your mouth and nose with a tissue when coughing or sneezing. Put your used tissue in the waste basket. Then, clean your hands, and do so every time you cough or sneeze.
Wednesday
WOD
'Christine'
3 Rounds For Time
500m Row
12 Body Weight Deadlifts
21 Box Jumps (Medium Box)
(With only 3 Rowers we will go in heats)
CrossFit Endurance 1:00 maximum effort 1:00 rest x 3
The athletes planning on running the 10k this Saturday should rest Thursday and Friday if they do Mon-Wed WOD's. If you do come in it should only be to stretch.
If you haven't registered already there will be registration and packet pick-up on Friday night at the New Balance Store in Mashpee Commons.- I will post the specifics asap.
As Flu season bears down on us here are some common courtesies and ways to show respect for others health from the Center For Disease Control In short- stay home if you are unfortunate enough to get the flu.
Take these everyday steps to protect your health:
1.Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
2.Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub.*
3.Avoid touching your eyes, nose or mouth. Germs spread this way.
4.Try to avoid close contact with sick people.
If you are sick with flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.) Keep away from others as much as possible to keep from making others sick. Other important actions that you can take are:
Follow public health advice regarding school closures, avoiding crowds and other social distancing measures.
Be prepared in case you get sick and need to stay home for a week or so; a supply of over-the-counter medicines, alcohol-based hand rubs * (for when soap and water are not available), tissues and other related items could help you to avoid the need to make trips out in public while you are sick and contagious.
What is the best way to keep from spreading the virus through coughing or sneezing?
If you are sick with flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.)
Keep away from others as much as possible. Cover your mouth and nose with a tissue when coughing or sneezing. Put your used tissue in the waste basket. Then, clean your hands, and do so every time you cough or sneeze.
Monday, October 5, 2009
Monday
WOD
'Elizabeth'
21-15-9 For Time
Clean 135/95 (Power or Squat Preferably Squat Notice the notations in the Video Below)
Ring Dips
CFE-Run: Sand Bag Carry or Tire Drag 2 rounds of: run 200m rest equal time of run, run 400m rest equal time of run, run 600 rest equal time of run Repeat for second round. Bring a watch and we will do this on the back road with turn-arounds.
Who is this guy!?
Perhaps you remember the first time he came to us back in May-He sure does. He needed help into his house after completing the baseline! (500m Row 40 Air Squats 30 Sit Ups 20 Push Ups and 10 Pull Ups)His kids called his wife because he flopped down onto his bed and didn't move!
Just 4 months later (not a full 4 months because of a wrestling injury-kids are tough!) and Greg Benton has completely transformed himself. He went from 200 lbs to 160lbs and lots more muscle and strength. I know we have all seen the tremendous increase in Greg's performance.
Well Greg redid his baseline without assist bands in less than 1/2 the time...AS HIS WARM-UP(!) Then did the workout of the day. Greg went from no pull ups to 25+ Most recently he posted a sub 10 Helen, did Barbara as Rx'd and got 272 on Fight Gone Bad. Greg Credits Paleo Nutrition (with occasional cheats) and just showing up at CrossFit for the workout of the day about 5x a week. You will also find Greg practicing things he wants to improve on daily. Greg, on behalf of the community at CrossFit Cape Cod-we are all really happy for you and proud to call you our own!
WOD
'Elizabeth'
21-15-9 For Time
Clean 135/95 (Power or Squat Preferably Squat Notice the notations in the Video Below)
Ring Dips
CFE-Run: Sand Bag Carry or Tire Drag 2 rounds of: run 200m rest equal time of run, run 400m rest equal time of run, run 600 rest equal time of run Repeat for second round. Bring a watch and we will do this on the back road with turn-arounds.
Who is this guy!?
Perhaps you remember the first time he came to us back in May-He sure does. He needed help into his house after completing the baseline! (500m Row 40 Air Squats 30 Sit Ups 20 Push Ups and 10 Pull Ups)His kids called his wife because he flopped down onto his bed and didn't move!
Just 4 months later (not a full 4 months because of a wrestling injury-kids are tough!) and Greg Benton has completely transformed himself. He went from 200 lbs to 160lbs and lots more muscle and strength. I know we have all seen the tremendous increase in Greg's performance.
Well Greg redid his baseline without assist bands in less than 1/2 the time...AS HIS WARM-UP(!) Then did the workout of the day. Greg went from no pull ups to 25+ Most recently he posted a sub 10 Helen, did Barbara as Rx'd and got 272 on Fight Gone Bad. Greg Credits Paleo Nutrition (with occasional cheats) and just showing up at CrossFit for the workout of the day about 5x a week. You will also find Greg practicing things he wants to improve on daily. Greg, on behalf of the community at CrossFit Cape Cod-we are all really happy for you and proud to call you our own!
Sunday, October 4, 2009
Monday
WOD
'The Chipper'
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
“Let me not pray to be sheltered from dangers but to be fearless in facing them. Let me not beg for the stilling of my pain, but for the heart to conquer it. Let me not look for allies in life's battlefield but to my own strength. Let me not cave in.”
Rabindranath Tagore (Indian Poet, Playwright and Essayist, Won the Nobel Prize for Literature in 1913, 1861-1941)
A few years back at this WODs inception...
WOD
'The Chipper'
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
“Let me not pray to be sheltered from dangers but to be fearless in facing them. Let me not beg for the stilling of my pain, but for the heart to conquer it. Let me not look for allies in life's battlefield but to my own strength. Let me not cave in.”
Rabindranath Tagore (Indian Poet, Playwright and Essayist, Won the Nobel Prize for Literature in 1913, 1861-1941)
A few years back at this WODs inception...
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