There are warning signs for high blood sugar. The diagram below shows some of the common side effects that occur when experiencing hyperglycemia.



From the Diabetes Care Group


Day 1 of the no sugar challenge. Restating the criteria- each serving of sugar you consume during the challenge constitutes 20 burpees as the warm up for Monday (or Tues. if you don't workout Monday) For example if you have 5 candy bars Friday night and 5 Gin and Tonics (Tonic has a lot of sugar) then you owe 200 burpees on Monday.
The only sugar that is exempt is Fruit, maple syrup, honey, agave, or things like these that don't have sugar added.

Please let us know throughout the month what helps you make it through the month sugar free by posting to the comments.

Monday

WOD

15 Clean and Jerks
3 Column Shuttle Run
10 Clean and Jerks
2 Column Shuttle Run
5 Clean and Jerks
1 Sprint to from third column to the wall

The clean and jerks will be performed on the mats. If you can do "Grace" in sub 4 use 155 otherwise scale down to a realistic weight. The center columns will be used for suicide sprints aka shuttle runs. The runs will go in longest to shortest order instead of the usual shortest to longest typical of a suicide sprint. The clock stops when you reach the far wall in the last sprint.



A Real Food Fight

First of all, thank you all so much for all the help moving to our new location-it went so smooth and was a lot of fun. Sarah and I really appreciate what a great community we have. The best thing about CrossFit Cape Cod is the high quality individuals that make up the membership.

I know that we are all excited to work out in the new location! We are up and running since the move went so well, so classes will go on as usual at the new location. We will hopefully have the new pull up structure in by the end of this week. I am sure that everyone will be so sad that we cant do pull ups for a few days.

Please note -the Sunday class will be at 3:30 until further notice.

See you at 3:30

if you are part of the on-ramp group feel free to come in today and participate in an on ramp session, we will also hold some make up sessions during the week.

We are very excited to move in to the new 5000sq ft location today! If you would like to do a WOD that you missed from the week please come in at 10am otherwise the move will be in progress. If anyone wants to come buy and support the move effort we will be putting people through


WOD

AMRAP 40 minutes
walk with as much as you can carry to the new space-run back

I don't want everyone to feel pressured to participate and we will have a trailer to haul anything that dosent make it over during the WOD.

If you just want to stop by and see the new space come on in and say hi and grab a paleo brownie.

We will be at the facilities starting at 10am until around 3:oopm

There is a chance that there will be inclement weather and the show will go on. There is going to be a photographer from the Mashpee Enterprise present at some point so get your hair did-just not to did.

Drew and Jane say hello from the Dominican Repubic

"Hi Mark and Sarah and everyone at Crossfit,

it is horrible here 45 degrees and rainy... oh wait, not it's not. we are swinming with dolphins today so decided to do our "barefoot Bollin beach burpees" before breakfast. Miss you all, got some great pictures and can't wait to see you in march. Jane is even getting a tan, i know, i can't believe it either.


love,
drew and jane"

News On The March

We will be moving Saturday to our new location. Everyone is invited to participate in the group WOD of getting everything from the old location to the new location. A photographer from the Mashpee Enterprise is going to take some shots for an article they are doing about us. (Thank you Robb!)
We will group up at 11am and I'll bet we could get it done before 1:00. Thanks for all the enthusiasm- I think this is going to be a lot of fun! See you Saturday!
Mark an Sarah

Friday

WOD

Back Squat

3x5

Followed By

15-12-9
Over Head Squats
Burpee Pull Ups

Go as heavy as you can manage for the over head squats



The Move Will Take Place On Saturday and I don't think that we will have any WODs this weekend. Friday's classes will be regular schedule.

Thursday

WOD

Weighted Push Ups
3 sets of 10 Try to do all 3 sets at last weeks max.

Followed by...
AMRAP 3 Minutes Rest 1 minute 4 Rounds

21 kettlebell swings 1.5/1
21 double unders (3/1 single under sub)

I got the word today that we get the keys to the new space on Friday! Anyone want to participate in a a team WOD 'move everything in the place 400 meters for time?

Wednesday

WOD

Press 3x5 add 5 lbs more than last time

Strict Pull Ups 3 Sets Max Reps. If you can do more than 15 you can opt to do weighted pull ups 3x5

Followed By

For Time

10 toes to bar , 1 burpee box jump
9 toes to bar, 2 burpee box jumps
8 toes to bar, 3 burpee box jumps
etc. Until you complete 1 toes to bar and 10 burpee box jumps.

Guys use 24" box girls use medium box.

It seems that most of us are participating in the challenge to not eat sugar for the month of March. I am sure that this will be a good thing. The first Monday in March we will do a benchmark workout and retest it April 3rd. If you normally eat sugar I encourage you to take a before picture March 1st and then after picture April 2nd. It could surpise you what a diffence you see!

Participants in the no sugar challenge- every Monday we will all tally how many times we had sugar in the past week. For each time the penalty is 20 burpees. So for example if I decided to have sugar in my coffe Tuesday, broke down and ate a twinky Thursday and then just couldn't control myself around the brownies at the luncheon on Saturday...then Monday I owe myself and the other participants in the challenge 60 burpees as my warm up on Monday.

Just to be clear this is a fairly lenient definition of eating sugar. It only applies to "sweets" and things that have sugar in them like deserts and such and straight up sugar. It does not apply to things such as maple syrup or fruit. It does apply to things like fruit juice that have sugar as a sweetener. If it is called Fruit Punch and the label says "contains 10 percent fruit juice"- read the label and I promise you that there is tons of sugar in it- 20 burpees. Don't be fooled by terms like evaporated cane juice, sucralose etc. Those are just fancy ways to disguise that the "organic chocholate covered 100% natural whole grain super feel good" health snack that cost $8 bucks a piece are filled with sugar. Hopefully it tastes 20 burpees good.

Tuesday

WOD

Deadlift 5 rep max - absolutely no rounding.

Followed by...

Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters for guys 2200 for gals
*Penalty is push up burpee for every 5 meters under 3000/2200 meters.

This can be done in pairs.


Frantastic time today- great work to all and congrats basement Bill on your first muscle up!

Starting March 1st I invite everyone to join the no sugar challenge. For the entire month you'll make it your goal to not eat any refined sugars. That does not include fruit. As paradoxical as this sounds the reward will be joining us for a trip to Twin Acres Ice Cream on Rte 6A for ice cream sundaes on Saturdy April 3rd after the WOD. I know it dose not make perfect sense but 1. It will make it easier to cut out sugar knowing that you are doing it as a group 2. You can hold out for when you totally deserve it ( your just deserts ) and 3. It's just fun to go for ice cream.

Monday

WOD

Fran

21-15-9

Thrusters 95/65
Pull Ups

Any one into Gorda Fran? Read on...





Recently he posted a 3:07 "Gorda Fran" (21,15, 9 thrusters at 135 pounds and pull ups) on the CrossFit Football site. It caused such a stir on the internet that Travis replicated the effort on film - and faster - clocking a 2:50. The pull ups don't meet Games standards, but the feat is amazing. This athlete can generate some serious power. The Georgia Sectional, on February 27 and 28th, will be the initial step towards Aromas for Travis.

Watch The Video For Yourself WMV MOV

Coach Mark Rippetoe- strength and conditioning expert.


Louie Simmons -Owner of West Side Barbell Club


8 Time Mr. Olympia Ronnie Coleman


CrossFit Trainers Nicole Carroll and Eva T.


Micheal Phelps (Eats 10,000 calories a day-mostly highly refined carbs)


Surgeon General Regina Benjamin




Mark McGuire



Biggest Loosers Jillian Micheals



CrossFit Founder Greg Glassman



Just an interesting topic for thought this weekend-

Does the physical appearance of a fitness or nutrition authority affect the worthiness of the message?

A must read consideration here. From MarksDailyApple.com

Friday

WOD

Deadlift

5 Rep Max
(Work Up To Your Heaviest Prettiest Set Of 5)

Press

5 Rep Max
(Work Up To Your Heaviest Prettiest Set Of 5)

Followed By

"Mini Barbara"

2 Rounds For Time

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Rest 3:00 Between Rounds




What If Exercise Were A Pill?

Thursday

WOD

Back Squat

2x5

Work your way up to a 2 rep max and do 5 sets with 2-5 minutes between sets.

Wednesday

WOD

3 Sets Max Rep Strict Pull Ups Rest 2:00 between sets

5 Rounds For Time*

8 10 Meter Sprints
8 Kettlebell Swings
16 Push Ups

*Rest 1 minute between rounds.

CrossFit.com Shows The Foot Work For the Olympic Lifts



Injured dude squats 400lbs WMV MOV

Tuesday

WOD

On the minute:

Perform 2 Power Clean and Jerks on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Clean and Jerks.
*Use a maximal weight. 90% of 1 RM
*For every rep not completed, perform 5 burpees after the 15 minutes.

What Makes a great Teacher?
Race to the Top is a marathon—and a potentially grueling one; to win, states must take a series of steps that are considered radical in the see-no-evil world of education, where teachers unions have long fought efforts to measure teacher performance based on student test scores and link the data to teacher pay. States must try to identify great teachers, figure out how they got that way, and then create more of them. “This is the wave of the future. This is where we have to go—to look at what’s working and what’s not,” Duncan told me. “It sounds like common sense, but it’s revolutionary.”
Read the entire article here.

Monday

WOD

Squat 3x5 (add 5lbs to last workout)
Weighted Push Up 3x10 (add 5lbs to last workout)


8 rounds for time of:

100 meter run
8 Kettle Bell Swings
8 Pull Ups

select the appropriate size kettlebell and the runs are supposed to be FAST

Run Barefoot?




In the muscle-up transition, the elbows move from under the rings to over, while the hands trace a very tight line above the nipple, and never move from close contact with the body. Image and Text Courtesy of CrossFit.com

Saturday at 1:30 we are holding the first session in our month long, 12 session begginers classes. Also called "on ramp" because of the intent to ramp peoples progress up so that they can safely and effectively be prepared for the next level during group classes. Friends and family are welcome to attend as well as any current members that may feel that they would benefit from it.

To all current members please plan on arriving at 12:30 if possible to allow room for the 1:30 on ramp to get underway.

Friday

WOD

Strict Pull Ups 3 sets for max reps
Rest as needed between sets

followed by

Complete for time:
15, 10, 5

Power Clean
Ring Dips

Go as heavy as you can on the clean without getting silly. As a recommendation not a prescription I would say 80% of your 1 rep max.

Congratulations to Nicole Stanley who made 20 years as a Fire Fighter Today. Thanks for all you do for us Nicole! And thanks for the nick name "Yoda"



Marksdailyapple.com announces PrimalCon

Due To The Weather The 6:30 am is Cancelled

Thursday

WOD

Squat 3x5 (add 5lbs to last workout)
Press 3x5


Followed By

10 Meter Tabata (20:10x8)

Rest 1:00

18, 12, 6
Deadlifts 225/155
Toes To Bar

Rest 1 Minute

10 Meter Tabata (20:10x8)

Score time and laps in tabata

Answers to all your running certification questions here.

Thank You Traci for digging this info up-very relevant in light of yesterdays video...
Hey Mark,

I looked up whether sparkling water was as hydrating as flat, it seems like it is just as good for you as flat water.

I have been wondering lately if sparkling water is harmful or beneficial, since it is just water with CO2 added to it to make it carbonated. Lucky for me the Times reports that it is not only equally hydrating as flat water but that it can also keep calcium locked in the bones.
So drink up! A little splash of "bubbly" water is good for you. It might even help relieve your upset stomach.
Fit's Tip: You should avoid Club Soda though. It has lots of sodium added to it in an attempt to recreate the taste of homemade seltzer from the good old

And that was just one of the many articles that I read saying that seltzer with no additives is equally as hydrating as regular water. Yay!

Inspirational Story From Lauren W-Thanks Lauren!

Thanks for all the help tonight ladies!

Wednesday

WOD

5 rounds for time of:
6 Hang Power Snatch
6 Burpee Box Jumps

Pick a weight and box that will challenge you but allow you to execute acceptable technique.



Must see!-How much water should you drink? MOV WMV


Just wanted to give Kristin some extremely well deserved props- tonight she got 2 pull-ups in the smallest band. Considering that she first did pull ups in 2 black bands that is one of the most amazing achievements I have ever seen at a gym. The girl has lost over 100 pounds (!) and no longer needs diabetes meds. Rob Sykes put it best when he congratulated Kristin by saying-"Way to take control!" Kristin has done just that and we couldn't be more proud to have her as part of our community!

We are starting a new on-ramp program this Saturday. At 1:30 any friends or family members that would like to get an introduction to CrossFit can come try it for free. We will make the same offer one month from now and the interested persons will participate in 12 classes together and learn CrossFit fundamentals. We hope that this is an improvement from the 3 one on one sessions and any current members can participate in any of the on ramp sessions if they feel it will be useful to them. The sessions will primarily be on weekends and one weeknight.

If the weather gets really nasty tomorrow I will post a cancellation on the blog-as of right now it is business as usual. If you won't be near a computer tomorrow and would like to call and check the status give me a ring at 508-648-5648

Push Jerks 5x3 to clear up my mistake from yesterday-this means that we will do 5 set of 3 reps.

followed by



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

Power Clean @ 75% of body weight
Pull Ups

for time

Ever wonder what goes on at the 9am class? Me too so Sarah showed me this. Ashley hits a Pr for best Cruise ship dance/song leader and gets some back up singing from the other girls. If you need someone to spice up the flava at your Karaoke Jam, Wedding or Bar Mitzvah she is ready to take your call!

Monday

WOD

Squat 3x5
Push Up 3x10 Weighted

AMRAP 8 Minutes
3 Deadlifts 70% of 1 rep max
6 Ring Dips
9 Knees to Elbows

From CrossFit Unlimited

There are two types of programming you will see. Either number of reps followed by a dash(ex. 3-3-3-3-3) or number of reps then number of sets(ex.3x5). So what's the difference?

The first one, 3-3-3-3-3, is max effort reps. Each attempt should be a maximal effort. The numbers should not have a huge range. If your numbers look like this: 135-165-175-185-195, there's a big difference. I know that 135 wasn't nearly heavy enough if you hit 195 on your last attempt. If your numbers look something like this: 185-195-205(2)-195-205(1), you did it right.

The second one, 3x5, the weight should remain the same the entire time. I will always put the number of reps first and the number of sets second. So you would read this as 3 reps, 5 sets. This is different than other coaches but it doesn't matter as long as we are all on the same page. If there is a percentage in front of the rep scheme, it is the percent of your one rep max for that movement. If there is no percent, it is up to you to figure out the weight.



Also From CrossFit Unlimited
December 04, 2009No Picture Today...Just This...

Hi Austin,

I wanted to let you know that I was involved in a car accident two days ago. My car is totaled but I am alright, just minor pains to shoulder and right arm. As the police officer on the scene noticed, my airbag didn't deploy despite the fact that it was an impact at roughly 35/40mph (airbags deploy at 25mph). Probably a defective airbag. I was wearing sit belt but most of the impacts was absorbed by my arms on the steering wheel and my core which kept my body straight up, preventing it from hitting the steering wheel or the windshield.

I believe 8 months ago I couldn't have absorbed that impact equally well and I would be much more seriously injured now. I think Crossfit saved me from a really bad situation, and despite a totaled car, I am left only with some sore abs (incredibly sore as they tighten up before the impact) and minor pains in my right arm.

As you say often, Crossfit prepares for the unforeseen and unforeseeable. This case proved you right.


Thank you Austin, and thank you Crossfit.


-Michele 'IG'


PS: I hope to be back to the gym next week.

IG, I'm so glad you are okay. I do say that often and I also say I hope none of us are ever put in an "emergency" type situation. But it's good to know if we are, that we are as prepared as we can be.

Want to become a better rower?

The Rowing Monitor Part I from Patrick Cummings on Vimeo.

The Rowing Monitor Part II from Patrick Cummings on Vimeo.

Bushy sent me the info on a scenic 6 mile race with a ton of hills taking place in Falmouth on Sunday March 28th. Click here to register for the 'Seagul Six'

Friday

WOD

From The Skill Sheet select a goal under the categories of:

1.The remaining Squat Category

2.Hanging core work

3. Optional Row 2k or 5k or if you missed it 500 meters.


Achieve your highest level in each category.

It is hard to get back into something if you have been away for a little while. If it is something that you know you love to do and it is good for you like CrossFit, please give serious consideration to shutting down the other thoughts that tell you how guilty you should feel or embarrassed or out of shape you are. Instead realize that if you haven't been in for a little while we want to see you, so please just show up and have fun and we promise that you will be welcome warmly and that you will feel better for getting in and doing something really great for yourself and reconnecting with the community. Now is your moment.

T does some great planked Push Ups


Another eventful day, sorry in advance if I leave anything out:
T made it to the top of the rope! Then she gave me my first, but probably not last, experience catching someone coming off the rope climb! Nicole deadlifted 255 Ashley 235 and almost everyone Pr'd or hit their goal on the skill sheet. Amy S. did 50 Push Ups and not to be out done Nicole (Diesel) Stanley did 51! Kerry ran a 6:47 mile! Congratulations everyone for achieving great things today!


Don't go Crazy! Take Fish Oil!

Thursday

WOD

From The Skill Sheet select a goal under the categories of:

1. Deadlift

2. Push Ups

3. 1 Selection from the running category or rope climb


Achieve your highest level in each category.

Nettie Kicking But and representing C3!





CrossFit Endurance Will be holding a Certification at CrossFit Cape Cod either the weekend of June 5-6th or August 14-15th If you would like to attend or know someone from the Running or Multi-Sport endurance community that would like to attend, please let me know if you prefer either weekend over the other. I am requesting June 5th-6th if there are no preferences.

After this Cert we are going to form an endurance team and train for and participate in multiple races. I received the following e-mail regarding the formation of an endurance team.

Mark--
There are a lot of new exciting things about to emerge within CrossFit Endurance. We are encouraging the new and all old affiliates to create racing teams so that we can push this extremely large endurance community towards you. We would like you to create your own endurance community with the CrossFit Endurance community. Although CrossFit has realized a ton of success since its inception, we are trying to help affiliates continue to penetrate the endurance community. There are close to 45 million endurance athletes in the United States alone, and we feel they are quickly (quicker than we can keep up) learning about what we are all doing. We are looking to push them to you in your area.

The requirements to start a CrossFit Endurance Team are, that you must be a CrossFit affiliate, you or your gym must have attended a CFE certification within the last year, and there will be a yearly affiliate fee. You may have athletes on your team that are not members at your affiliate, which will allow you to expand and target the endurance community in your area. If you meet the above requirements, you will just have to come up with a team name (i.e CrossFit (Affiliate) Endurance Team). There is room for flexibility for the team name as long as it has Endurance at the end. It is $500 annual fee for the first teams. Please contact Amanda to expedite this process.

We are encouraging teams to charge their members a small fee in order to off set the cost, as any business should charge their members. We have seen several Endurance Clubs thrive to bring their members to mediocrity, and we know that this can be incredibly more successful than this. We realize some people were already affiliates and we had no idea it was going to grow the way it did. With that said, we needed help and needed to find a way we could help all of you out. This will all tie into a series of races we are planning on hosting around the country/world, in which we will encourage your team to participate and compete against other teams. We are pushing for the first CrossFit Endurance event to take place in September. Expect some interesting things out of this.

Let me know if you want to move forward with this, since you already meet the requirements, and we can get your team and payment information set up in MindBody Online. From there we will have you send us your team endurance link and we will get it up on the website. Please let me know if you have any other questions.
Thank you!
Kaitlin

Anyone like the idea of joining the CrossFit Cape Cod Endurance Team which will hold swimming,biking and running wods in addition to the regular wods?

Wednesday

From The Skill Sheet select a goal under the categories of:

1. Snatch

2.Clean

3. L-Sit/L-Hang

and if time permits

4.Dips


Achieve your highest level in each category.

If you were not able to print the skill sheet yet please try this link

If you like to run in addition to training at CrossFit Cape Cod and want to be a better faster runner I encourage you to look into CrossFit Endurance. They have revolutionized endurance training in much the same way that CrossFit has revolutionized strength and conditioning. Following their suggestions could save you a lot of time and help you avoid injuries associated with long slow efforts, and they have some great instruction on the skill aspect of running like this video MOV WMV

Tuesday

WOD

From The Skill Sheet select a goal under the categories of:


1.Press
2.One selection from the running category
3.One selection from the rowing category


Achieve your highest level in each category.

This went well today and the board saw quite a few new records and people posted prs all over the place. We saw Erin do over 100 squats, Greg did 47 pull ups, Kristin did 200 squats, Traci did a 95lb over head squat, Nicole fought really hard for 323 squats and many people did handstand holds for the first time and achieved 30 seconds or more.

Everyone should be taking advantage of our new foam rollers-Here's how!

Foam Rolling: Part I from Patrick Cummings on Vimeo.

Foam Rolling Part II from Jon Gilson on Vimeo.

"Computer games don't affect kids, I mean if Pac Man affected us as kids, we'd all be running around in darkened rooms, munching pills and listening to repetitive music." - Marcus Brigstocke