Friday

WOD

3 Rounds For Time

10 Front Squats 155/105
50 Double Unders

Thursday

WOD

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

Deadlift 225/155
Burpee Box Jumps

Don't Forget

Active Recovery With Amy S. Thurs. At 6:30

Party Saturday Around 2:00

Race! Sunday 9:00am Registration at the Mashpee High School (Bring a watch if you want to be timed)

Wednesday

WOD

Randomly select each movement from a hat and go in the order you choose each movement out of the hat. (If you can do this at home feel free) Everyone should have a different order.

"OPT"


135# power clean x 10 reps
30" box jumps x 25 reps
10 muscle ups
Row 400 m (10)
25 GHD Raises
50 double unders
25 toes to bar
20 wall balls - 20# to 10ft
15 DB split jerk - 30#/h


toes to bar - hanging from bar, touch toes to bar with minimal arm bend, bend at hips only, you cannot touch down to reset unless fractioning; full extension of knees at top of power clean and box jumps, body perpendicular with floor at top of GHD Raises (NOT sit ups), damper 10 on rower, arms come to full extension at bottom and top of muscle ups

New T-Shirts are in-get yours for only 20 bucks!

UPCOMING EVENTS
-THURSDAY ACTIVE RECOVERY AT 6:30pm
-SATURDAY FOOD AND SOCIALIZING AFTER THE GROUP WOD ON SATURDAY
-RACE ON SUNDAY! SEASON OPENER! SEE BELOW...

Michael Forde Memorial Race
Mashpee, MA 10:00AM Mashpee High School, 500 Old Barnstable Road (Benefit race for Hospice & Palliative Care of Cape Cod)
Contact: Julia Seligmann (Hospice and Palliative Care of Cape Cod), 765 Attucks Lane, Hyannis, MA, USA, 02601. 1-508-957-0250 jseligmann@hospicecapecod.org

Mashpee High School senior Dan Finn and Hospice & Palliative Care of Cape Cod invite the public to participate in the
Michael Forde Memorial Race May 2, 2010 at 10 a.m. starting at Mashpee High School. The registration fee for this 5k
Race/Walk is $10. Finn organized this race as his senior project in honor of Mr. Forde who taught for 17 years in the
Mashpee public school system and was very involved in the Mashpee Community. The race will benefit Hospice &
Palliative Care of Cape Cod’s McCarthy Care Center.

Join me at the Mashpee High School at 9am Sunday to enjoy supporting a good cause! If anyone would like to just take pictures let me know we need some good running shots for CrossFit Endurance.

I received the following from Kent...

Mark and Sarah,
Hope all is going well.

Here are a couple of pics from the Selkirk Mountains on a ski mountaineering trip I just returned home from. Summited some awesome peaks and skis or bootpacking up and then the ski down in some untouched powder.

CrossfitCapeCod did me well. I was able to skin up the mtns on skis for 7+ hours a day with little problem particularly considering how little running I did.

Probably see you this summer.
Kent

CrossFit Cape Cod

Tuesday

WOD

In 10 Minutes Run 1 Mile And L-Sit 2:00. Rest During The Extra Time If There Is Any.

In 6 Minutes Run 800m And L-Sit 1:30. Rest During The Extra Time If There Is Any.

In 4 Minutes Run 400m And L-Sit 1:00. Rest During The Extra Time If There Is Any.

The Clock Will Run For Each Respective Time-A Total Of 20min. The L- Sit Is Accumulative And Only Counts When You Are In Position.

JOIN US SATURDAY AFTER CLASS FOR FOOD AND FUN!

Don't Forget To Be There Thursday At 6:30 For Active Recovery With Amy S.!

The ladies deserve their props! I am always hearing how impressed people are by the level of fitness of the 'Girls' at C3. The pictures below certainly testify to that fact. Everyone did really well today on a really challenging WOD but the thing that stood out today was that 8 females did their pull ups Rx'd! Great work ladies!

CrossFit Cape Cod

Monday

WOD

5 Rounds Rest As Needed

2/3 Body weight thruster-Max Reps
Pull Ups Max Reps

Score Total Weight and Reps

Sunday May 2, 2010
Michael Forde Memorial Race
Mashpee, MA 10:00AM Mashpee High School, 500 Old Barnstable Road (Benefit race for Hospice & Palliative Care of Cape Cod)
Contact: Julia Seligmann (Hospice and Palliative Care of Cape Cod), 765 Attucks Lane, Hyannis, MA, USA, 02601. 1-508-957-0250 jseligmann@hospicecapecod.org
Yahoo! Maps

Application For The Falmouth Road Race In August Here

If you would like to add in CrossFit Endurance I will be posting 3 CFE WOD's per week, early in the week you can intersperse them into your normal CrossFitting, tinker with it and make sure that you recover and pay attention to good nutrition. Sometimes we will run during WODs or as the WOD and that will negate one of the CFE WODs.

This week they are...

1.
Choose ONE of the following sports

Swim, Bike, Run C2

Goal is to use maximum effort for 2 min interval.

120:60 x 6

or 2 min on 1 minute off x 6

Cover as much distance as possible on each interval.



2.
Choose ONE of the Following Sports:

Swim: 12 x 20sec Sprints, All out Efforts ... 2 min Recovery between sprints.

Bike: 12x 20sec Sprints,All out Efforts... 2 min Recovery between sprints. "Come into this at speed to maximize the 20sec sprint" Flat road, Tail wind or slight downhill are acceptable. Race Speed Sprints.


Run: 12x 20sec Sprints, All out Efforts... 2min Recovery between sprints

C2: 12x20sec Sprints All out Efforts...2min Recovery between sprints. Damper setting is choice,"Come into each sprint at speed to maximize the 20 sec sprint"

"Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"



3.
Choose ONE of the following sports:

80% for the first half, 90% for the last half. Choose distance based on your event.

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


Man Receives Full Face Transplant

Finally the answer! Thanks Chris Newell for this link.

Friday

WOD

Back Squat 5-5-5

Rest 3 minutes

21-15-9 for time

Over Head Walking Lunges 45/25lb plate
Ring Dips

Rest 3 Minutes

6 round Tabata
Shoot Throughs
Knees To Elbows

Thursday

WOD

Push Press
3-3-3-3-3

Followed by 3 rounds
Row 1 Minute
Jump Rope 1 Minute double unders 4 singles count as 1 double
10 Meter Shuttle 1 Minute

:30 seconds rest between rounds

Score is total meters rowed+double unders+meters ran



I am pretty sure that this video is pretty much the way it will go at C3 tomorrow

CrossFit Cape Cod

Wednesday

WOD

10, 9, 8, 7, 6, 5, 4 3, 2, 1 reps for time of:
Power Cleans
Pull-ups (Chest to Bar)
KB Swings


Cleans WMV MOV

Today's WOD was used to test those wishing to qualify for he CF Games both at the NE Qualifiers and The Last Chance Qualifier online. See the top time here.

Crossfit Cape Cod

Congrats to Mike 26.2 Miles Today in Boston!



Tuesday

WOD

'Nancy'

5 Rounds For Time

Run 400
15 Over Head Squats 95/65

"The Shoot Through" WMV MOV

We have a zillion paralettes and a gymnastic cert in August!

Monday

WOD

"Calgary"

1 Round For Time
100 Push Ups
75 SDLHP 75lbs
100 Sit Ups
75 Push Press 75lbs

Please note that classes will only be held at 3:30, 4:30, and 5:30pm Today

Your Inner Athlete - A Must Read


Track McGrail

CrossFit Cape Cod

Just a reminder that Sunday open gym will be at 10:30am.

Tim and Nicole have graciously offered to Open C3 on Monday for the 3:30, 4:30 and 5:30pm classes which means that instead of being closed entirely this Monday we will be open for afternoon classes.


Tim and Nicole-happily reunited!

Sam hits same pose as Heather-guy in the far background introduced me to Crossfit in 2007!

FRIDAY

WOD

AMRAP 20 MINUTES

5 Ring Dips
7 Knees To Elbows
9 Hanging Dumbell Cleans 40/30
11 Steps Walking Lunge

*PLEASE NOTE THE FOLLOWING SCHEDULE ADJUSTMENTS FOR THIS WEEK ONLY

THERE WILL BE AN OPEN GYM SUNDAY AT 10:30am AND THEN WE WILL BE CLOSED THE REST OF THE DAY


WE WILL BE CLOSED THIS COMING MONDAY

CrossFit Cape Cod

Thursday

WOD

(Optional Work Up To A 1 Rm Clean- Followed By...)

4th Quarter Is Ours

5 Rounds For Time

20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
5 Deadlifts No Rounding Use 65-75% Of Your 1 Rep Max
10 Burpees

Courtesy CrossFit Football


*PLEASE NOTE THE FOLLOWING SCHEDULE ADJUSTMENTS FOR THIS WEEK ONLY

THERE WILL BE AN OPEN GYM SUNDAY AT 10:30am AND THEN WE WILL BE CLOSED THE REST OF THE DAY


WE WILL BE CLOSED THIS COMING MONDAY

CrossFit Cape Cod

*PLEASE NOTE THE FOLLOWING SCHEDULE ADJUSTMENTS FOR THIS WEEK ONLY

THERE WILL BE AN OPEN GYM SUNDAY AT 10:30am AND THEN WE WILL BE CLOSED THE REST OF THE DAY

WE WILL BE CLOSED THIS COMING MONDAY


Wednesday

WOD

Ninja Jane

21-15-9 For Time
Push Press 95/65
Box Jump 24/18
Pull Ups

Finisher 3x max supine ring pull ups

Fithy 50 wmv mov

CrossFit Cape Cod

Tuesday

WOD

Squat 5-5-5

Followed By...

For Time
50-40-30-20-10

Sit Ups
Air Squats

It has been 1 week for the "Paleo/ Free Time Challenge" and the response has been really good-so far no burpee box jumps! I know for myself it has been a real nice deterrent when the unnecessary urge to have something comes up. Free night was great-beer pizza ice cream-the works. Let us know how it is going for you in the comments.

Tim is coming home! We are ecstatic to hear that Tim is returning home- stay tuned, party announcements after further details!

Anyone that would like to join us Monday to cheer on McGrail as he runs the Boston Marathon please let me know and we will make arrangements for rides etc if you would like.

CrossFit Cape Cod

Monday

WOD

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

followed by

5 Rounds For Time*

8 10 Meter Sprints
8 Kettlebell Swings
16 Push Ups

*Rest 1 minute between rounds


Bryce and Shannah sent video of someone they recruited into CrossFit in Malaysia doing a push up sprint workout.



They also sent the following e-mail...

hey guys!
we miss you .....Malaysia and Thailand have been great but i have a pile of pad Thai attached to my stomach that needs some cross fit love and Bryce has turned back into a pad Thai noodle) thought we would share our attempts at working out on the jungle gym down the street. cant wait to see everyone!
love the beavers

CrossFit Cape Cod

Friday

WOD

Squat
3-3-3

Press
3-3-3

Deadlift
3-3-3



Work up to your best set of 3, then repeat it for a total of 3 sets on each lift. So for example if you are deadlifting it may look like this... 95x10, 135x5, 155x3, 185x3, 185x3, 185x2-(missed the 3rd felt it starting to round so dropped it)


11 Year Old Writes Review Of Micheal Pollan's Book "Omnivores Dilema"

Thursday

WOD

5 Rounds Rest As Needed Between Rounds Score Total Reps

Max Number of Supine Ring Pull Ups*
Max Number of True Push Ups*

*To perform Supine Ring Pull Ups, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.
*True Push Ups are done with both hands and feet balancing on parallets, make sure you get your chest below parallel.


Choose a finisher/goal post workout-


Paleochix.com Several people have raved about this good resource for those of us who are using the paleo diet.

I will be posting a link to register for this event on April 12th for anyone interested in participating...

The GREAT Duatholon for the

Boys and Girls Club of NCM

At the Doyle Reservation

The region’s first Duatholon (Run, Bike, Run) is set for Sunday, May 23rd. This family friendly, community based event is sure to sell out fast! What better way to Kick off your Summer and Kick start everyone’s activity levels than participating in a little race that has something for EVERYONE! It’s sure to be fun filled day. So Get Up, Get Outside & BE GREAT!!! For the Boys & Girls Club of NCM.
Participants may choose to compete as an individual or as a two or a three person relay team. Kids and parents are encouraged to form relay teams or ask about being teamed up with a Club Kid. The run course is completely off road through Pierce Park’s naturally landscaped grounds and gardens. The bike is a loop course on historic and scenic Abbott Avenue.

CrossFit Cape Cod

Wednesday

WOD

"Kelley"

5 Rounds For Time
Run 400
30 Box Jumps 24/20
30 Wall Balls 20/14

We have 11 Participants in the paleo/free time challenge!

Drew and Jane
Nettie and Heather
Erin-Yes you Erin
Myaa
Kristin and Ken
Nicole
Mark and Sarah

(To the newbies please ask myself, Sarah, Nicole, Kristin P., or McGrail if you have any questions-don't be shy!)


Strength without size: How to get stronger without getting bulky
Staying weak because of how it might make you look is the same as staying illiterate for fear of appearing nerdy. Women have somehow been sold a false bill of goods when it comes to working out. Here’s why flapping your arms around with purple dumbbells is not typically helpful.

CrossFit Cape Cod

Been seeing a lot of chalk hand prints on some of the ladies, not sure how they got there although...




...I have my suspicions!


Tuesday

WOD

For Time
Row 1000
500 Single Unders
Run 10m x 50

Compare to January 17th

Nutrition Challenge For April 6th-30th

Starting April 6th any participants of this challenge will adhere to "Paleo Nutrition"- Meat and Veggies, Some Fruit, Nuts and Seeds, Some Starch, and No Sugar. 7 days per week. With the exception that each participant can have one "free time" per week. The free time will be a generous CONSECUTIVE 4 hour time period where you can eat anything that you choose in any quantity. You might like this you might not but it is only 3 weeks. The one catch is that should you deviate during a time when you don't have a free time- the penalty is 50 burpee box jumps-per serving.
Anyone who wants to participate needs to sign up by 7pm Tuesday here in the comments and name one thing that you are looking forward to on your free time and when you are planning on it. On April 30th we will have a Free Time Party with all the goodies after a team workout-clear your calendar!

If you need help menu planning or shopping approach myself or Sarah-Looking forward to this one!

CrossFit Cape Cod

Monday

WOD


Five rounds for time of:
Kettlebell swings, 25 reps 1.5/1
25 Sit-ups
25 Sumo Deadlifts (No High Pull) 95/65
25 Knees to Elbows

Womens Highlights From The New England Sectionls WMV MOV

It's Sundae Saturday!

Time to break the Silence! Go Ahead Fire Away-Best Comment Gets A free T-Shirt* You Vote.I Will Make The Final Call. Ends Sunday Night At The Time Of Mondays Post.







Twin Acres Ice Cream Shoppe Is About To Experience What Happens When A Group Of CrossFitters Gets Mid Evil On BOGO Sundae Day. Join The Insanity Saturday After The 1:00 Class.

*Getting Shirts In By April 15th

CrossFit Cape Cod

Friday

Work Up To A 1 Rep Max Thruster


Followed By

3 Rounds
15 Weighted Med Ball Pull Ups
Run 400 Carrying The Med Ball
Guys Use 20lb Ball Ladies Use 10lb Ball
Rest :30 Seconds Between Rounds

Nor Cal Qualifier "The A WOD" WMV MOV