No 6:30am-Business As Usual The Rest Of The Day

WOD

For Time

40 Chest To Bar Pull Ups
40 Ring Push Ups
40 Toes To Bar
40 Wall Ball Shots

do all 40 of one before going to all 40 of the next

I thought "Hey it's the first day of 2010-how about 10 rounds of 10 reps of 10 different exercises?" Aren't you glad I am more concerned with being effective than being clever! But don't worry-Monday we are retesting Angie and todays WOD will be a great tune up!

Welcome to the future!


I have to admit that I vaguely recollect a class assignment from elementary school it was probably 1987 (well after Orwell's 1984) where all of the students were asked to write what they imagined the year 2010 would be like. Most kids had robot butlers and flying skateboards like the hover boards from back to the future 2. It's easy to see how we would all think that 20 some odd years in the future the world would be some futuristic world of wonder, but honestly I have asked out loud more than once "Where the heck is my Jetsons Suitcase car?" This is really 2010? In 2034 when my kids are ushering in the new year at my age will things still be so low tech compared to what we imagine? In the movie -(you can see this post isn't going anywhere in particular I am just home tonight watching the 3 Stooges Marathon- come to think of it I have been watching this marathon since I was like a minute old! What gives-see there is nothing new under the sun. Don't get me wrong I am not a cynic-I love old fashioned stuff and to tell you the truth I love that my kids are laughing just as hard as I did with the same wonder that I had as a kid when they watch the stooges....whew!) Anyway in the movie Minority Report...well i forgot what I was going to say and at this point most of you are probably asking-how much has he had to drink? Nothing, seriously. I am just a guy in the future who as a kid thought that I would be driving my own Transformer or have a floating sky house- instead I'm looking around and saying "Really, this is it? I mean I don't even own a helicopter-I'm not even really, really, really, rich! What gives?" Oh well I guess I am secretly going to relish the look on the girls faces when Curly Q. Link (did you know his full name?) finishes off the marathon with his clam chowder that fights back.

Thursday

WOD

Front Squat

3-3-3-3-3


Monthly Goals by Heather Bergeron of CrossFit New England

About four months ago, Ben got tired of looking at the same old stuff that was clogging up the side white boards in the gym: a laundry list of typical goats and sample workouts on how to fix them, random CrossFit quotes, brainstorming on potential workouts for our injured athletes. So, he wiped the longest board down spot-clean and at the very top wrote, “July 2009, Monthly Goals.”


I watched suspiciously from across the room and thought to myself, “Cool. I’ve got goals.” Sure, there’s plenty of things I want: a bigger dead lift, better muscle-ups, faster box jumps. I walked my goal-oriented ass right up to that board and made sure I was the first one to get my name up there. Now, I’m not totally oblivious. I knew that just writing those words up on the board wouldn’t REALLY get me anywhere. So, I made sure I went into more detail. “300 pound dead lift, 30 muscle-ups in under ten minutes, and...well...just faster box jumps.” Yeah, that should do it.


Well, all of a sudden, the end of July came around FAR too fast. My dead lift was still arguably my weakest lift, I believe my muscle-up time got slower (considerably slower), and my box jumps were as mediocre as ever. Saturday morning, Ben erased the month of July and wrote, “August 2009, Monthly Goals.” I must’ve just had an off month. I’m much too goal-oriented to have bombed something THAT badly. Being as persistent as I am, I marched myself right back up to that board and re-wrote the exact same goals. I wasn’t going to give up that easily.


Unfortunately, for the next three months I did just that...only worse. Instead of figuring out why I kept failing, I just knocked muscle-ups and box jumps off entirely. Surely, THAT would give me enough time to get my dead lift up. And, I suppose it’s possible that I just happened to improve by a couple of pounds, but I wouldn’t know since I didn’t even make a SINGLE attempt at a one rep max, let alone do anything to improve the lift in the first place.


At some point in October, having realized that only one lonely person in our entire gym actually hit their monthly goals, Ben came up with one of his best coaching solutions ever: instead of just putting the end goals up on the board, we should be posting our game plans for hitting those goals. In other words, instead of just setting my goal for 30 muscle-ups in under 10 minutes, I should shoot for 75 muscle-ups in the month. Even better, try to get as many of them as two back to back reps as possible. Similarly, to improve my box jumps, I should set my goal at completing 25 sets of 15 unbroken box jumps (unbroken meaning they must all be done with a rebound off the ground) on the 24” box. Next month, I’ll increase the reps to 20.


I’m not sure why it’s taken me THIS long to dive into the whole monthly goal thing, but I can’t quite explain just HOW glad I am that I’m finally in it. It’s had a huge impact on my training. I’ve gone from literally avoiding heavy dead lifts and box jumps to being psyched to see them show up in WOD’s. These movements that I knew were holes in my game are now things that are potentially giving me that edge I needed to pull away from the pack.


The selling moment for me was at our recent Team Throw Down Competition. The third event involved 30 box jumps, which despite having had improved on them so much still left me terrified of that particular event. Because of the previous month’s worth of box jump training, I was able to move through them pretty quickly. After the event, a handful of people commented to me on how I must’ve been psyched that there were box jumps in that event since I was so fast at them. Had they only known where I was a month earlier, not having been able to string even five lousy reps together. Those monthly goals saved my team in that event.


There’s something about walking into the gym every day and seeing those goals up there with all of the hash marks beside them. Poor Derek and Mat have to watch me roll through my 15 box jumps, then walk over and put up a mark, walk back to the box, do 15 more, walk back over and put up more marks...and, so on. Why those little marks keep me so disciplined is beyond me, but I don’t waste energy questioning it. I just keep marking them up.


What would we do without those whiteboards?

I will have an assortment of the mandatory bling sometime in January but here is version 1.1 of the C3 Skill Sheet

Also to be included is a body weight chart to help easily convert percentages. Thank you very much Mike McGrail for your help.

Thank you to everyone who came to the "soiree for going away" last night and a special thanks to everyone that brought tasty treats and beverages!

You love to run and you hate the cold-what to do! Thankfully Drew Bolin is a smart man-direct love/hate to him for giving me the idea to use the 10 meters in this one instead of the 400 meter run outside.

WOD

'Jane'

90 Seconds as many reps as possible Pull Ups
90 Seconds as many rounds as possible 10 meters (can sub bike or rower)

90 Seconds Rest

Repeat for 5 Rounds

Score is total pull ups plus total meters in multiples of 10

I don't know about you but I am really amped up for this new WOD! We love you Jane you have real heart and never quit! I don't know anyone with 2 WODs named after them!

This is going to be added to the board tomorrow.

McGrail consider this endurance training for the Marathon- if you can walk after all those lunges!

We will miss you guys! Cant Wait til you all get back!

Left to right, Bobby S., Molly S.,Elise L, Shanna B., Bobby L., Heather W., Bryce B.


WOD

Tuesday

10-9-8-7-6-5-4-3-2-1

Deadlift 225/155
Ring Push Ups
Hanging Clean 135/95

Party Details In The Comments

Monday

WOD

Ms Many Rounds As Possible in 20 Minutes

15 Double Unders
15 Sumo Deadlift High Pulls 65/45
15 Ab Mat Sit Ups


To help keep things organized and so that everyone gets the best possible experience at CrossFit Cape Cod, there are a few things in the works...
The first is that we are going to implement a level system for all of our members so that the scaling is a no brainer and people can know exactly what to do for each WOD based on the scaled recommendations for each level. Click here to see how we are going to do it and why.

The way that I have it laid out is that there will be 5 levels 1.White 2.Blue 3.Green 4.Red and 5.Black. I am working on a spreadsheet that includes the skill tests and hope to transfer all the info to a white board in January. It will be similar to and based off of this if you would like a preview but all the details will be explained soon.

So for example today's WOD would be scaled as such

Level 5 and 4 Rx'd
Level 3 45 single unders, 12 SDLHP 65/45, 12 Sit Ups
Level 2 30 Single Unders 10 SDLHP 45/25, 10 Sit Ups
Level 1 AMRAP 15 Minutes 20 Single Unders, 8 SDLHP 45/25, 8 Sit Ups

As you can see all levels will be able to attend classes together and participate in the same WOD as we have always done.

Feel free to leave feedback about this in the comments or tell me what you think at C3.

The Second is our Schedule. I have racked my brains for the perfect schedule and looked at every affiliate schedule I have come across. What I need from each and every member is for you to hand me a written list. What I need on the list is the exact times ranging between 5:30am and 7:30pm 7 days per week that would be your perfect times to SIGN UP for classes. We are going to try and keep classes to 10-12 people and run them as smoothly as we can. I don't think that we will see a tremendous shift in the current schedule but in the evening it is very likely that we are going to start running classes at exactly 4:00, 4:45, and 5:30. They will start with a 5 minute warm up, movement review if needed, the WOD and then stretching and cool down. The last thing I want is for people to feel hurried through. Rather I hope to enhance the experience, get people more individual attention, and not have anyone waiting to workout. Like I said I don't predict major changes in the schedule but your feedback is critical for me to get a comprehensive overview.
Just in case it's not clear what I need from you here is an example as if it were written on a piece of paper.

Your Name

Monday 6:30 am or 5:30 pm

Tuesday 6:30 am

Wednesday Off

Thursday 6:30 am or 5:30 pm

Friday 6:30 or 5:30 pm (every few weeks I will not be able to make this time for work)

Saturday 7:15

Sunday Off



Thank you all for helping me make CrossFit Cape Cod a great place to be part of the team.

Schedule Error-Sorry

Sorry for the inconvenience but I posted the schedule as if it were for a Friday-some of you may have wondered why we would be open from 4-6 on a Saturday I goofed up and got my days mixed up. The actual schedule is that we will be open from 1pm-3:30pm.

SATURDAY

WOD

Lunge 400 meters for time (Board WOD)

if the weather and mountains of snow in the parking lot are prohibitive we can use the 10 meters inside. The average person probably does this in 400 steps. Feel free to scale back in blocks of 50 meters. Try your best to make sure that your trailing knee lightly grazes the ground, you stand through the heel, and the lead knee stays behind the toes.

We are closed today but tomorrow we are having open open gym from 10-12 and then again from 4-6.
Have a great day off and enjoy the time with your families!

Our schedule tomorrow is- Open Gym from 1pm-3pm

“The basic difference between an ordinary man and a warrior is that a warrior takes everything as a challenge while an ordinary man takes everything either as a blessing or a curse”

Carlos Casteneda

You are not at the mercy of circumstances-you can choose to be a warrior and fight.

Our schedule tomorrow is- Open Gym from 1pm-3pm

WOD

Push Press
3-3-3-3-3-3-3

Finisher 75 Push Ups 30 calorie penalty on the rower or ninja bike if you have to stop-then pick right up where you left off until you stop and take a penalty or reach 75.

Friday we will be closed.

Wednesday

WOD

25 Burpees

15 Back Squats 50%of 1rm

25 Burpees

15 Back Squats 50%of 1rm

25 Burpees

15 Back Squats 50%0f 1rm

25 Burpees

1rm=1 rep max. So it is suggested that if you can squat 200lbs one time for your heaviest squat- you will use 100lbs for the WOD. Realistically you should be able to clean the weight from the ground and place it into position on your back without needing to use a squat rack although it is allowed.

Supplement Review

I thought that I would highlight Vitamin D. During summer months and other times of the year we don't even need to give a second thought to Vitamin d because 15 minutes in the sun gives us our recommended daily allowance. This time of year though it may be necessary to supplement Vitamin D into our diet-especially if you don't drink milk which has vitamin d added to it.
Cape Cod Nutrition Center sells a very tasty chewable that is only 9 bucks for 90 tablets. They are 1000 iu's each and that is plenty because Vitamin D is 'fat soluble'- a weird term that means you store what isn't used.

The final word- deficiency in Vitamin D is associated with diseases such as rickets, breast cancer, prostate cancer, and colon cancer. Even if not supplementing with D won't lead to such extremes over the course of one winter symptoms may creep in over the long term and Vitamin D may offer some relief from winter blues as well. Pretty good for one little Vitamin!

Bryce, expresses rage toward the delivery truck that got our chalk order terribly wrong.

Trouble Over Head Squatting? Like Funny Videos? Click Here.

WOD

50 Double Unders
21 Handstand Push Ups
21 Strict Pull Ups
50 Double Unders
15 Handstand Push Ups
15 Strict Pull Ups
50 Double Unders
9 Handstand Push Ups
9 Strict Pull Ups

As you can see this is a 21-15-9 WOD but you do 50 double unders before each round.
Want to modify the Handstand Push Ups-click here.

No 6:30am

Harley Gange


Sorry for the inconvenience but there will not be a 6:30am class. we will have a 9,12, 4&5 o'clock class.

Monday

WOD

Deadlift

3x5

Finisher 10 toes to bar 15 sit ups all unbroken. Rest 2 minutes repeat 4 rounds.

Unless you want to pick me up with a team of sled dogs I think that the gym is closed today. Lets get crazy again on Monday. Happy snow day everyone!

Friday

WOD

AMRAP 3min
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls
Rest 1 Minute
Repeat 5 Cycles
Continue each round where you left off and count whole rounds as they are completed. Total Rounds are your score.

Join Us Monday the 28th for a going away party for Bobby and Molly, Bobby Leite, Heather Watka. and Bryce and Shanna. We will miss all of them but lets have one more big bash with them before they go. If you'd like to bring something please talk to Sarah. The time will be from 6pm til probably 9ish.

Big Thank You To Mike L for teaching the CPR certification. All four of us- T, Nicole,Liz and myself passed! If you would like to get your certification but were unable to attend let me know!

Mike has been teaching CPR for 7 years and is Lieutenant at the Marshfield Fire Department


Ok-Tim don't freak out-that is part of the class!


Ok this was not part of the class...Post captions to comments.



If an AED is available they walk you through an emergency situation and tell you what to do! They are in malls and large public areas and I am working on getting us one.

WOD

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

for time.

Please remember that the 5:00 class will end around 5:30 so for the CPR certification. Please be ready to go by 5:00 sharp. All are welcome to attend the CPR Certification our very own Mike L at 5:30. It will likely go til 8:30 and the cost is only twenty dollars.

You really missed out if you didn't get to do the tandem active recovery class! Our newest member Charlie was watching these four and observed -"This place gives adults a chance to have fun!" Well put Charlie.


Ok,Ok-go ahead and post your caption to the comments. 3-2-1-post!

Please remember that it is a requirement to sign up for the 6:30 am class. Simply call or text me at 508-648-5648 before 6:00pm the night before if you don't have a chance to mention it to me at class.

Donate to the Alzheimer's Charity associated with McGrail's Marathon here.

*TO ALL MEMBERS*
It is my goal to get to sit down with each of you and discuss honestly what you are doing for your nutrition. Many of you have had the chance to sit down with me and walk me through an average day of eating and I really appreciate all of the openness. We examine what is working and what adjustments would help. If you have already had your nutritional consultation then let's do a follow up. If you haven't had a chance-take advantage of this aspect of what we offer at your earliest convenience. If you don't want to hear it or think you know everything I am going to say-I don't care do it any ways, and you may like how simple it is- it doesn't have to end with a long cry and a hug. So let's talk-10 min before or after class privately or with someone from your household. If you think about the best progress we have all seen at our affiliate and all of the best progress made by people at affiliates globally-the biggest success stories are inextricably linked to good Nutrition. Now's the time.

Wednesday

WOD

'Tabata Something Else'
20 seconds on 10 seconds off repeated 8 times for...
Pull Ups
20 seconds on 10 seconds off repeated 8 times for...
Push Ups
20 seconds on 10 seconds off repeated 8 times for...
Sit Ups
20 seconds on 10 seconds off repeated 8 times for...
Squats

There is no extra rest between movements, simply move to the next exercise during the 10 second rest after your 8th interval, then start the 20 seconds on for the next movement. The score for the workout is the total number of reps for all 4 movements.

Don't forget to attend the CPR certification this Thursday night at 5:30. If you are planning on working out at 5 please come early so we can start right away and learn how to resuscitate anyone that dies from the WOD immediately afterward. The cost of the certification is only twenty dollars and upon completion you will receive a current certificate in infant,child and adult CPR.

Mike McGrail is running the Boston marathon for the Alzheimer's charity. If you are able to donate please not the jar on the reception counter at C3. Donations of 10$ or more receive a nifty little Alzheimer's awareness bracelet-they are rumored to create unusual strength and speed in human beings-any takers?

Mike is using the Daily WOD and CrossFit endurance for his training. He is the only one on his marathon team not following one of those ridiculous "3 hour runs on Sunday-after 5 long runs during the week-I don't know why I'm always injured?" schedules. Let him know we support him and are proud he is representing us!

I'm just saying...the guy on the right trains like we do but with a heavy focus on speed work (and wearing the power bracelet). The guy on the left runs until his body uses any muscle he has to survive the training volume. Mike McGrail is a genius.

Tuesday

WOD

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

Pack:
three rounds for time of:
Push-jerk 95 lbs, 15 reps
15 Tuck sit pull-ups

or

Five rounds for time of:
Push-jerk 65 lbs, 15 reps
10 Tuck sit pull-ups

A tuck sit pull up is with the knees bent instead of straight legs.

For any one in Bands do a 50 leg raise finisher after the WOD. In the wod do strict, not kipping, pull ups

CrossFit Endurance (Optional & Can also be done several hours apart from the WOD at home)
4x5 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 5 min rounds.


I love our positive community and this is not meant to point fingers but rather let everyone rest easy as we continue to take on new members. I have my own subtle screening process and CrossFit itself naturally weeds out undesirable clients, but just in case the latest CF Journal article gives some sound guidelines for fostering a positive community.

“To keep it simple you run your gym like you run your
house,” Gold said. (Joe Gold Founder of Gold's Gym)
“Keep it clean and in good running
order. No jerks allowed. Members pay on time, and if
they give you any crap, throw them out. There’s peace
where there’s order.”
One of the biggest problems with (Edit-Posterior cavity's) is they’re
contagious, according to Sutton. They infect those
around them, bringing down the level of performance
and exacting a physical and intellectual toll on others.
“Essentially, research shows that when people are
around rude people or negative emotion, it leads them
to get physically sick, to have trouble solving problems,”
Sutton says. “Even witnessing rudeness can make people
all tense and constrict their intellectual abilities.”

CrossFit Virginia Beach reveled the trump card in their contract which is going to be reworded slightly and included in our new contracts as well...

“CrossFit Virginia
Beach strives to provide a positive and encouraging
environment for our clients. Anyone that is disruptive
or negatively influences this environment is subject to
having their membership revoked. This is at the sole
discretion of CrossFit Virginia Beach Management.”

Monday

WOD

'Helen'

3 Rounds For Time

Run 400m
21 Kettle Bell Swings 1.5/1
12 Pull Ups

Any one for 'Heavy Helen?' using the 2 pood and Chest to Bar Pull Ups?

Mike McGrail will be running the Boston Marathon-26 miles, 385 yards! Not just for himself but for an Alzheimer's charity team and Mike is raising 3,000 dollars for the charity. Every Bit helps and if you would like to help Mike reach his goal we are starting a donation envelope at C3.

Don't forget we are doing the active recovery class at 6:00pm Monday night and it is a partner class this time! Bring a friend or loved one or pair up with someone at the class. The cost is only ten dollars per participant.

Also, (it is a busy week) Firefighter Mike L is running a CPR certification on Thursday evening at 5:30. The cost is only twenty dollars to attend and you will receive your card from the state of Massachusetts. Mike will cover infant, child and adult CPR. We are cutting the 5:00 short so that all of the material can be covered in 3 hours.

EVERYONE is making incredible progress-I wish I had some photos to acknowledge everybody so if you have some statistics on what CrossFit has done for you -please bring them to my attention via e-mail or some other way. Every day I come across some awesome improvement from a client regarding weight loss, strength gains, increased performance and increased quality of life. I happened to notice these pics of Bobby Sorbello (don't know who took the shots?) Bobby has made enormous strides. He came to us hoping to help his back problems. Well Bob has achieved much more than just ward off low back pain-he's developed a strong powerful core that no longer gives him any problems. I watched as he did sets of 3 on the deadlift today with 355lbs! Bob has come a long way and there are dozens of other benchmarks that he has achieved-Congratulations Bobby! Keep up the great work!

"In implementation, CrossFit is, quite simply, a sport—the “sport of fitness.” We’ve learned that harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means."
Greg Glassman

Friday

WOD

Clean and Jerk
1-1-1-1-1-1-1



Monday night at 6:00pm Amy S will be holding a partners stretching class. Come experience deep stretches with a friend or significant other. Postures will be performed in pairs allowing you to explore lengthening a little further while being given support and encouragement by your partner. The Class is ten dollars per participant.


Thursday night at 5:30 Mike L will be extending the opportunity for all of us to get CPR Certified. Mike will take us through 3 hours of adult child and infant CPR instruction and upon completion we will receive our certifications. He has graciously offered to do this for only 20 dollars. Please make room in your schedule on Thursday night for this.



From CrossFit Verve in Denver Co.

Cherie's famous 100% paleo/zone, super-duper easy, no excuses chili.

Ingredients:

2.5 Pounds uncooked ground lean turkey meat

78 Black olives sliced or diced

5.5 Cups of salsa (I buy the four pounder of Pace at Cosco)

1 Onion diced

Chili powder and pepper to taste.

Cook the ground turkey and onions in a pan until brown. Drain the "juices". Add the salsa and olives. Let cook on medium for 5 minutes or until hot. Add chili powder and pepper to taste, I sprinkle in on the top, stir and sprinkle again. Seriously this takes all of 15 minutes, it's awesomeness.

Makes 26 Blocks of Protein, 13 Blocks of carbs and 26 Blocks of fat. Put in the fridge and have ready for those meal you need in a snap.

1 Cup = 2 Protien, 1 Carb and 2 Fat. For a three block meal have 1.5 cups and add 1.5 carbs (maybe some delicious fruit berries). For a four block meal have 2 cups and add 2 carbs. This is great over broccoli. We go crazy on the steamer bag veggies at King Soopers (they are on sale right now). Microwave a bag and toss the chili on. Yum Yum.

"We’ve come to see increased work capacity as the holy grail of performance improvement and all other common metrics like VO2 max, lactate threshold, body composition, and even strength and flexibility as being correlates—derivatives, even. We’d not trade improvements in any other fitness metric for a decrease in work capacity."

Everyone really hustled on the Death By 10 Meters today that's how fitness is earned.

Thursday

WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Please note that Classes are only going to be held at 4pm and 5pm if anyone would like to schedule 6pm please contact Sarah or Myself.

"Recognizing that the breadth and depth of a program’s stimulus will determine the breadth and depth of the adaptation it elicits, our prescription of functionality and intensity is constantly varied. We believe that preparation for random physical challenges—i.e., unknown and unknowable events—is at odds with fixed, predictable, and routine regimens."


Tom Nicole Liz and Kristin at the 5k Jolly Jaunt. Again, congrats to first time 5k runners, Liz and Kristin. Kristin told us that before CrossFit she couldn't run 400 meters!



Wednesday

WOD

Death By 10 Meters
...with a continuously running clock sprint 10m 1x the first minute rest for the remainder of the minute then sprint the 10m 2x the second minute and rest the remainder of the minute. Sprint the 10m 3x the third minute etc until you are no longer able to complete the number of 10m runs within the minute. Our current record holder is Bushy with 18rounds completed. I am looking forward to getting a new Board with more benchmark WODS on it and this will be one of them. Go hard!

"Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist."
Greg Glassman

Tuesday

WOD

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups



Thanks to CF New England for this...It answers the question that I get asked once a week.
DID YOU KNOW
...that uncooked kidney beans are toxic to humans, and their consumption causes severe gastroenteritis, vomiting and diarrhea? There are numerous accounts in the medical literature reporting outbreaks of gastroenteritis (inflammation of the gastrointestinal tract), nausea, vomiting and diarrhea associated with eating raw kidney beans28. Similar to virtually all other legumes, red kidney beans cannot be consumed in their raw state because they contain boat loads of toxic compounds called antinutrients which may have both adverse and toxic effects in both humans and animals. These antinutrients include trypsin inhibitors, lectins, lathyrogens, saponins, alkaloids and certain compounds which cause favism and goiters29. Long soaking and cooking generally eliminates most of these compounds however as we have previously pointed out, small amounts of lectins, and other antinutrients still may remain even after cooking at high heat for 3-6 hours and may adversely affect people with autoimmune diseases30.
(From the Paleo Diet Newsletter).

"...it must be understood that the CrossFit workouts are extremely demanding and will tax the capacities of even the world's best athletes."
Greg Glassman

Shanna and Nicole S. mid-rep during Nancy.





Monday

WOD

'The Filthy 50'

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


INJURIES SUCK!
Freddy Commacho-CrossFit One World

It's even worse when you are a dedicated athlete who works out regularly. Some folks couple that dedication with a perceived sense that others will think they are copping out if they properly rest an injury. They don't listen to their body, and they "suck it up" and train anyway. STUPID! (I know because I have fallen into this trap myself.) Don't succumb to peer pressure. You can still train if you are injured! You just need to be super smart about it. If it hurts, DON'T DO IT! Even if it hurts a little during a range of motion, you are causing injured tissue to be forced into work and adding time to your recovery period. Substitute movements or even complete workouts with exercises that don't involve damaged areas of your body.


The potential for injury is real in any physical endeavor. I stand strong in my belief that CrossFit is safe when you perform the workouts with some smarts. Avoid injury in the first place by striving for excellence in your knowledge and application of proper technique. On those occasions were you incur an injury, be smart about your recovery!!!!
Click here to Read the rest!


Special recognition goes to Matty K for coming in 2nd place and raising $455.00 for the "Lumber Jack 20" WOD at CF Cynergy this past Saturday. Also big props to Kristin and Liz for running the 5k Jolly Jaunt on Sunday! You have all come a long way and you are just touching on your potential!

"Do not wait to strike till the iron is hot; but make it hot by striking."
William B. Sprague

How would you relate this quote to CrossFit? Any other areas in life that this resonates with? Does doing CrossFit have any other impact in your life physically, mentally, or emotionally? We would love to hear it! Post your thoughts to the comments.

Friday

WOD

10 Rounds for time

2 L Pull Ups
3 Strict Pull Ups
5 Kipping Pull Ups

Post WOD 3 Rounds of GHD Sit Ups and 3 Rounds Of Back Extensions 10-25 reps per round

WOD

"Nancy"
5 Rounds For Time
400m Run
15 Over Head Squats 95/65



If you are planning on running any races or want extra running work use CrossFit Endurance 2-3x per week. They provide all the information right on the site.
For example one endurance WOD was

Choose ONE Of the Following Sports:

Swim, Bike, Run, C2

12min Time Trial:

Cover as much Distance as Possible.

Adding that to your regular programming with us combined with the 4x800m we ran and the WOD we are doing tommorow is enough to be proficient at a 5k if that is a typical week. If you are tuning up for a longer distance try adding a little more distance several times a month like this one from November...

Choose ONE sport and do the following for your distance:

Swim: SC: 400m , LC: 600m , U: 800m

Bike: SC: 10 mile , LC: 18 mile , U: 25 mile

Run: SC: 1.5 mile , LC: 5miles , U: 10miles

C2: SC: 2k , LC: 5k , U: 8k

SC=short course LC=long course U=Ultra as in ultra marathon, anything more than 26.2mi.

Wednesday

WOD

Shoulder Press 3-3-3-3-3

Deadlift 3-3-3-3-3

Finisher Ring Dips

Matty is going to the funraiser WOD this Saturday. If you would like to donate but are unable to attend please contact him at 508-332-0882

455x2 with a treat at the end starring Matt and Pat