CrossFit Cape Cod

Thursday

WOD

Clean
Work up to a 1rm

Followed By

Tabata Knees To Elbows
Rest 45 seconds
Tabata Sprints Choose Run Row or Bike

San Diego Sectionals WMV MOV

CrossFit Cape Cod

Wednesday

WOD

Football Gone Bad

1 Minute at each station, 3 rounds, 1 minute rest between rounds, score total number of reps.

Dumbell Thrusters 45/30
Box Jumps Medium Box
Push Ups
Double Unders
Row (Score Calories)

Don't Mess With Texas-Qualifier Vid- wmv mov


Please Note The Schedule is back to normal but there will not be a 6:30 am class Thursday Morning.

CrossFit Cape Cod

***Please Note That There Are No 6:30am Classes On Tuesday Or Thursday.***
***Please Note That There will Only Be WODs Until 6:00pm Tuesday. WODs Will Be Performed As In Open Gym Format From 3:30 Until 5:50pm. 9:00am And 12:00 Noon Will Not Be Effected.***

Tuesday

WOD

5 RM Deadlift

Followed By Pull Up Ladder
1 the first min, 2 the second minute, 3 the third and so on until you can no longer continue.

Women's Final WOD Carolina Sectionals WMV MOV

CrossFit Cape Cod

Monday

WOD

Snatch 2-2-2-2-2-2-2-2

5 Rounds For Time

30 Double Unders
Broad Jump 60 Feet
Bear Crawl 60 Feet

OK Sectional Highlights WMV MOV

"Pain is not evil, unless it conquers us."
- Charles Kingsley

CrossFit Cape Cod

Saturday

WOD

3 Rounds
1 Minute Max
Box Jumps
1 Minute Max
Push Ups
1 Minute Max
Sit Ups
Rest 1 Minute
Count Total Reps

Last Supper Portion Sizes Get Larger Over The Years

Friday

WOD

Weighted Push Ups
10-10-10

Deadlift
5-5-5

L-sit 2:00

footage from the NE sectional wmv mov

CrossFit Cape Cod

Thursday

WOD

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

Please note that there will not be a chance to make this one up on Saturday. If you are going to try to make this one up it will be Friday only if you are unable to make it today. No exceptions.

Hawaii Sectionals wmv mov

CrossFit Cape Cod

Wednesday

Please note that the class schedule will be altered today. There will be 2 classes held 1 at 4:30 and 1 at 5:30.

WOD

Row 1000m
Run 1 mi

For time.

Cut and paste to see a sweet car, a sweet mustache from the 80's, and an amazing workout.

http://www.youtube.com/watch?v=fHEkokQSGmU&feature=youtube_gdata

CrossFit Cape Cod

Tuesday

WOD

Walking lunge Tile to wall
21 Pull-ups
21 Sit-ups
Walking lunge Tile to wall
18 Pull-ups
18 Sit-ups
Walking lunge Tile to wall
15 Pull-ups
15 Sit-ups
Walking lunge Tile to wall
12 Pull-ups
12 Sit-ups
Walking lunge Tile to wall
9 Pull-ups
9 Sit-ups
Walking Lunge Tile to wall
6 Pull-ups
6 Sit-ups

Carolina Sectional "Triplet" WMV MOV

CrossFit

 
 
Monday

WOD
 
  21-15-9
 Push Press
 SDLHP
 Box Jump
 Wall Ball
 
 95/65 For P.Press/SDLHP

CrossFit Cape Cod

Friday

WOD

Cindy

AMRAP 20min

5 Pull Ups
10 Push Ups
15 Squats

or

Chelsea

Every Minute on the Minute For 30 Minutes

5 Pull Ups
10 Push Ups
15 Air Squats


Highlights From The Texas Sectionals "Dead Pull" wmv mov

Received the following e-mail today...

Hi guys!


Remember me? I worked out with you guys in October 2009 while visiting family in MA. Just thought I'd let you know that I KICKED ASS at the Central Southern Texas Sectional Qualifier this past weekend (March 13 & 14)! I finished #10 out of 65 women. Only 21 were able to complete all 3 WODs.


For allowing me to continue my training while out of town I have to say THANK YOU. To return the favor, I hope that my experience will motivate the women (and men) at your facilities to train harder and aim higher! You may remember that I am a 44 year old figure competitor as well. If one is fit, age is not a boundary, right?


Find LOTS of pictures & video on my Facebook (Kelly Lupo Robbins Guillory), but I have attached a sample.....






Thanks Again,


Kelly Guillory

CrossFit Cape Cod

Thursday Night At 6:30 Join Us For The Active Recovery Class With Amy S. Proceeds Will Benefit The Alzheimer's Charity For McGrail's Boston Marathon Run.

Thursday

WOD

Work Up To A 1 Rep Max Snatch

Followed By

2:00 L-Sit
2:00 Handstand Hold

Followed By

8x100 meters

Russel Berger 200lb Snatch At A Body Weight Of 147 WMV MOV

CrossFit Cape Cod

Wednesday

WOD

Front Squat 3-3-3-3-3

Followed By

5 Rounds Rest As Needed Between Rounds

Max Ring Dips

Max Knees To Elbows-These Should Be Strict Non-Kipping Knees To Elbows


Kyle Maynard From No Excuses CrossFit WMV MOV

CrossFit Cape Cod

Tuesday

WOD

Press 3x5

Followed By...

50 Wall Ball
50 Burpees
50 Double Unders

For Time

Join Us Thursday Night At 6:30 For An Active Recovery Class With Amy S. Proceeds To Benefit Mike McGrails Alzheimer's Charity Run At The Boston Marathon.

Speaking Of-Let Me Know If You Would Like To Join A Support Team For McGrail The Day Of The Marathon And Watch The Action Live At Mile 20!

DATE
Monday, April 19, 2010

TIME
Push Rim Wheelchair Start: 9:22 a.m.
Elite Women Start: 9:32 a.m. (Mike Gets Charged With A False Start)
Elite Men & Wave 1 Start: 10:00 a.m. (Mike Is Given A Stern Warning And Strike 2)
Wave 2 Start: 10:30 a.m. Mike Doesn't Hear The Gun But Ends Up Finishing In 3:45 Anyway)

DISTANCE
26 miles, 385 yards (42.195 Kilometers)

THE COURSE
The legendary Boston Marathon course follows a point-to-point route from rural Hopkinton to Boston

CrossFit Cape Cod

Monday

WOD


*8 Rounds for time:

5 Deadlifts - No Rounding
1 Full Shuttle Run
11 Pull Ups

*Rest 30 seconds between rounds

Monday And Time To For Sugar Burpees!

Some Times It's Just Worth It!


Studies revealed Oklahoma to be the fifth-most obese state in 2008,
so Congressman John Sullivan is using CrossFit to lead the fight for fitness. Read A Vote For CrossFit

CrossFit Cape Cod

Almost 2 Weeks In On The No Sugar Challenge.

How Is It Going?

Has The Thought Of Doing 20 Burpees Deterred You From Eating Something Sugary?

How Do You Feel?

Are The Cravings Subsiding Or Worse Than Ever?

Is No Sugar Easier Or Harder Than You Anticipated?

If You Give In-How Do You Refocus Or Is IT 'All Bets Are Off?'

Let Us Know In The Comments!

More Vids From The Sectionals This Time -Ladies-Alabama WMV MOV

CrossFit Cape Cod

Friday

WOD

'Fight Gone Bad' 

Wall Ball
SDLHP 75lbs
Box Jump 20"
Push Press 75lbs
Row (Calories)
                            
1 Minute Each Exercise With 1 Minute Rest Between Rounds For 3 Rounds
Score total reps 


The Final Highlights From The CF Sectionals At The Arnold Classic WMV MOV

CrossFit Cape Cod

Thursday

WOD

Perform a set of 5 reps on each of the following movements.

Back Squat

Press

Deadlift

Attempt to Add 5lbs to your 5 Rep Max on each lift.

Add all 3 weights for your "C3x5 Total" Score

Finish With 2 minutes of l-sit and try to beat Mondays time.


"If everything seems under control, you're just not going fast enough."
- Mario Andretti (Italian-born American car racer)

Congratulations to Pat Leary for posting a Pr and getting the #1 spot on the board with an 8:05 Helen Today!

We wish Alex all the best and we will miss you as you move on in life to the next adventure-it was our pleasure having you as part of the community at C3.

CrossFit Games Sectional In Columbus Ohio At The Arnold Classic WMV MOV

CrossFit Cape Cod

Wednesday

WOD

'Helen'

3 Rounds For Time

400 Meter Run
21 KB Swings 1.5/1
12 Pull Ups

By Far One Of The Best Helen Videos Out There.


I loved This Quote Greg Watka Sent Me

"Make Friends With Pain And You Will Never Be Alone."
-Ken Chlouber

Really Reminds Me Of How This Community Has Been Forged Through CrossFit

CrossFit Cape Cod

Tuesday

WOD

3 Sets Strict Pull Ups or weighted Pull Ups


3x10 Weighted Push Ups
Add 5 lbs from Last Time

7 Rounds for time of:

3 Push Jerks -(Use a weight you can keep form with and still challenge yourself)
6 Pull Ups
9 Box Jumps 20” Box

Thank You Kristin For This Awesome Article.
Eating For High Intensity Training

CrossFit Cape Cod

Monday

WOD

1 Rep Max Over Head Squat

1 Rep Max Snatch

1 Rep Max Squat Clean

Accumulate 2:00 L-Sit. Face the Paralletes toward the clock and accrue 2:00 in an l-sit

When you reach a total of 2 minutes Subtract 2:00 from the total time spent. Do Hand Stand Holds for that amount of time. For Example if you need 5 minutes to get to 5 minutes of accumulated l-sits then you will be doing handstand holds for 3 minutes.

The Total Time Spent is your score.

Find McGrail

Doug Chapman at Hyperfit asks Why Do We Olympic Lift?

Professional Baseball Team Goes CrossFit


In case you missed it here is the link to the fantastic story that Brian Kehrl wrote on CrossFit Cape Cod and appeared on the front page of the Mashpee Enterprise.

Mashpee CrossFit Community Growing In And Out Of Gym
By: Brian Kehrl
Published: 03/05/10

Friday

WOD

"4th Quarter is Ours"

5 Rounds

20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
5 Deadlifts Max weight while maintaining awesome form-feel free to use a pvc pipe if you need to.
10 Burpees

Followed By 3 Attempts at max L-sit





USA Today The Sugar Wars

Because Of The Weather There Will Not Be A 6:30 am Class

Thursday

WOD

Press 3x5 (add 5 lbs to last workout)

Followed By

'Annie'

50-40-30-20-10

Double Unders
Sit Ups


Always Do Full Squats


So much has happened and I have so many pictures for you guys so here are some standouts...


Phil Turned 68 and started CrossFit



20 Legit Push Ups IN A ROW!!!

WEDNESDAY

WOD

Squat 10x2 @ 65% of 1 RM minimum rest 30 sec. if possible

Followed by

Row 500 Meters x 4

Team up and start as soon as your partner is finished.

Video Footage Of CrossFit Games Hopefuls Competing in The Utah Sectionals WMV MOV


T launches her new blog!

Three 1 minute rounds for time:
Tuesday

WOD

1. DB Thrusters 45/30
2. Box Jumps 20" box
3. Push Ups
4. Double Unders
5. Calorie Row

*Rest 1 minute between rounds

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Cholesterol Is A Phony Issue