Tuesday

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

Mary Video- please pardon the music there is an f-bomb at 1:50 in this video but I wanted to post it because there is as varied a group as you will find at an affiliate doing this really intimidating workout with very reasonable methods of scaling.

"Mary" from Leonid S. on Vimeo.

Schedule reminder we are open at 3:30 on Sunday and Closed this Monday-then Tuesday we are back to our regular schedule.

Simply just an interesting feedback from some fit people about how they eat and what really works.


If you won't be in for a few days try running a 5k for time.

Adjusted Schedule

Please note that our schedule is as follows for the next 3 days:

Saturday The 28th Open From 7:15am-9:15am only
Sunday 3:30-4:30 only
Monday Closed
Tuesday we are back to our regular schedule

June 5th and 6th we are hosting the endurance certification and will have an adjusted schedule and may possibly be closed.

Please note that nothing can be flushed down the toilets except toilet paper-we have had the plumbers at C3 2x this month and apparently the drains are not able to handle any paper towels or feminine products-thanks for cooperating.

Friday

WOD

Jeremy

21-15-9

Overhead Squats 95/65
Burpees

Optional Finisher-Run your fastest 400m.

You are stronger than you think you are...when I read that in a note book that Drew had of phrases that captured the CrossFit experience it really struck me. I realized it about myself and I know that many if not all of you are doing things you may have at one time thought impossible. The effectiveness and potency of training with CrossFit combined with a never quit attitude and work ethic produce what is nearly miraculous in those of us who should just be ordinary people, the ones who sit back and look at the ones who can do all the stuff that we wish we could- but aren't gifted enough to do. CrossFit and our community replace the thoughts of genetic potential or being gifted with more realistic notions such as hard work, smart training and believing in yourself.

Heather shows us that "if you can do it once you can do it 55 times." That's what she did with her previous 1 rep max snatch of 65lbs in the WOD Wednesday morning. Notice the blood on her sock! Inspiring Heather!

Thursday

WOD

Grace wmv mov

30 Clean & Jerks For Time

Optional Finisher

Row 20 Rounds of 10 seconds on 5 seconds off

Don't forget to join us for Active recovery with Amy S Thursday night at 6:30!

Sarah and I would like to acknowledge Mike, Shelly, and Lauren who show up very consistently and work really hard every time in the gym and show tremendous commitment without excuses. As you can see Lauren works up quite an appetite also napping through the music and chaos.


Wednesday

WOD

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

Snatch 95/65 (Full)
Chest To Bar Pull Ups

Only 12 weeks,after 56 Year Young Dave was unable to complete his baseline (500m row 40 air squats-30 sit ups-20 push ups-10 pull ups)in over 16 minutes of struggle-he came in on a Sunday and clocked a prescribed 5:21! Oh and like we say looks follow performance-he's also down 4 inches on his waist!



Tuesday

WOD

50 Sit Ups
50 Double Unders
50 Sit Ups
50 Steps Walking Lunge
50 Sit Ups
50 Burpees
50 Sit Ups

Congratulations to Jude, age 7, who ran a 9 minute mile today at the race in the commons!!!


Monday

WOD

Jackie

1 Round For Time
Row 1000 meters
50 Thrusters 45/30
30 Pull Ups

A Solid Jackie With Games Competitor Peter Egyed

Peter Egyed CrossFit Last Chance WOD#2 6:03 from CrossFit Fury on Vimeo.

Last Saturdays Fun! (Picture Jane Bolin)

Tomorrows Schedule Is 7:15am and 12:30-2:30.

There is a 1 mile race this Sunday in the mashpee commonns- more details here
and here

If you missed the last active recovery class with Amy S dont worry there is another one this Thursday at 6:30pm! I can't wait these classes are AWESOME!

Friday

WOD

"Filthy Fifty"

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

Chuck Norris Does 3 Rounds In The Same Time It Takes You To Finish The 50 Box Jumps-Which Means That You Are Incredibly Fast At Box Jumps.

Thursday

WOD

21-18-15-12-9-6-3

Alternating 1 arm dumbell power snatches
Double Unders



Central East Women's Regional Competition WMV MOV

Wednesday

WOD

5 Rounds Rest As Needed Between Rounds
Body Weight Back Squat Max Reps
Max Strict Pull Ups

Thank You For Bringing This Video To My Attention Heather-I Could Watch It Every Day And Not Get Tired Of It. I hope Everyone Finds It Inspiring. Fun Fact- Patrick Is Related To Our Very Own Watkas And Introduced Them To CrossFit.

Belief from Patrick Cummings on Vimeo.

I have been asked by a hand full of folks about participating in a 100 push-up for 30 day challenge. I think there is a lot that is good about practicing your weaknesses and chipping away at it-However if you are doing this challenge I would strongly advise you to rest when you need to by taking a day off. Otherwise shoulder pain is inevitable. Don't try to make up the push-ups from the missed day by doing 200 or 300 the following day plus throw the WOD in there. Recovery-not billions of reps is what makes us stronger-Yes tear off the push-ups- but don't get hurt trying to get better.
Love,
ES

Liz has shown tremendous determination and worked hard week in and week out at C3 and with her personal nutrition-and it really shows in these 2 pics taken months apart! Congratulations Liz we are really proud of you and respect all your hard work!

Before


After



Tuesday

WOD

AMRAP 2:00 Rest 1:00 6 Cycles

5 Power Cleans 135/95 -Scale Appropriately
10 Burpees

Chris Spealler At The N. West Qualifiers WMV MOV

Monday

WOD

Press
3-3-3-3-3

Followed By

3 Rounds For Time
50 Sit Ups
Run 800


"People of character do the right thing even if no one else is, not because they think it will change the world, but because they refuse to be changed by the world."
- Michael Josephson

The Active recovery on Saturday was phenomenal! Don't worry if you missed it there will be another one coming soon-Amy has generously offered to set up bi-weekly classes at a cost of only 10 per visit! I am really excited for this and will have more details soon!

The Saturday event was a lot of fun as well and working out on the sidewalk drew a lot of attention- expect to get a tan while you workout this summer until membership outgrows the sidewalk!

Check out the "K95K"


Supplemental Endurance Work This Week
CFE

1.

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

4x5 min intervals w/3min recovery between rounds.

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



2.

Choose ONE of the Following Sports:

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

Side Walk WOD

The Annual Sidewalk Sale At The Mashpee Commons Is Taking Place Today We Have Some Special Things Planned! Please join us at 11:00 for active recovery with the buff lady pictured above and then at 12ish 1:00,2:00, and 3:00 we will have a fun and challenging group workout so come in and represent!

Diesel Diva!

Kristin Then And Now-We Are So Proud Of You Kristin!



Friday

WOD

Deadlift 6 Rep Max

Followed By...

6 Cycles AMRAP

2 Minutes On 1 Minute Off

5 Pull Ups 10 Wall Balls

Six Times from Patrick Cummings on Vimeo.

***SATURDAY***

Please Note that we will NOT have a 7:15 Class on Saturday. There will be a special schedule this Saturday and all are welcome! There will be an active recovery class at 11am on Saturday with Amy S. and then we will be running a special WOD From 12-4 on the hour! Join Us for the fun Saturday between 11-4!

Another Great Before And After!-Nicole G.



Thanks For All The Great Before Pics! If you would like to send one to me please E-Mail it to me by Friday. We Will Try And Grab An Action After Pic Like The One Represented Above.


Thursday

WOD

2 Rounds Rest As Needed Between Rounds

75 Push Ups
Each Time You Break Up The Set Do 15 Double Unders and 15 Sit Ups You Can Rest In Plank Or Pike Position




Watch The Complete Recap Of The South West Regionals

The CrossFit Games Will Also Be Streaming Live This Year In July!

We Will Have Extended Hours This Saturday To Increase Visibility For The Mashpee Commons Sidewalk Sale-There Will Be More Details Friday Including A Chance Of An Outdoor WOD

Every Six Year Old Should Know How To Split Jerk


Wednesday

WOD

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 - Guys goal is row at least 3000 meters- Gals Goal 2500 Optional Penalty For Failing To Make The Goal-1 Burpee For Every 5 Meters Missed

Partner Up And Allow No More Than 15 Seconds For Transition

Thank You For The Before CrossFit Pictures! If You Haven't Submitted One Yet Please Do So By Friday-Thanks!

Tuesday

WOD

Complete 3 rounds of the following of:

KB Swings - 1 minute
Box Jumps 20" - 1 minute
Knees To Elbows - 1 minute
Dumbbell Split Jerks 45 lbs - 1 minute
Double Unders
*Rest 1 minute between rounds

*Score total reps per round.


UN Says That Eco Systems Have Reached The Tipping Point

McGrail In September Starting CrossFit

McGrail In April At The Finish Line Of The Boston Marathon


Please Bring Me A Sweet Before CrossFit Picture-It Doesn't Have To Be In A Bathing Suit- Just You Before CF

Monday

WOD

Weighted Push Ups 3x10 (add 5 lbs to last workout)

Followed By...

2 Rounds Rest As needed between rounds-All Out Efforts

15 Back Squats At 70%of your 5RM

500m Row

20 Burpees


CrossFit Endurance Rest Week So Hit The Endurance Components Extra Hard This Week During The WODs

Mila More Omega 3 than salmon and no risk of mercury, more potassium than 2 bananas more iron than spinach!

CrossFit Cape Cod

*PLEASE BRING IN YOUR BEST BEFORE CROSSFIT PICTURE THIS WEEK*

Friday

WOD

Back Squat 3x10 @ 70% of 5 RM
Press 5 RM

Followed By

WOD

Complete 10 rounds of:

One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands....

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Go As Heavy As You Can

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

CrossFit Cape Cod

Thursday

WOD

AMRAP 3 Minutes 1 Minute Rest 5 Cycles
3 Deadlifts
5 Box Jumps
7 Pull Ups

Big Dawgs Use 275/185 on the Deadlift and a 30"/24" Box


 
Don't forget to click the link from yesterday and review CrossFit Cape Cod on www.yelp.com

Have you yelped CrossFit Cape Cod? It may be a good thing for C3 if the word gets out on the world wide web. Yelp us here if you have the time.

Wednesday

WOD

3 Rounds Score Number Of Reps

1 Minute Row Score Calories
1 Minute Burpees
1 Minute Dumbell Thrusters 45/30
1 Minute Rest Between Rounds

CrossFit Cape Cod

"Truth is the daughter of time, not of authority."
- Francis Bacon

Tuesday

WOD

Power Cleans 3,3,3,3,3 Your Goal is to achieve your 3 rep max for as many as 5 sets
3x15 Supine Ring Rows

Followed By

4x50 Meter Shuttle Run Rest To Recovery Between Max Efforts

1 Shuttle is From The Starting Line To The 10m and back Then 20m and back, 30m and back, 40m and back, 50 meters and back all as fast as you possibly can then rest. Repeat it 4 times.



Time to eat humble pie...My first impression of this article (Thank You Jeanette for sending it to me!) was that it was, well annoying and wrong. BUT- I was proven wrong through implementation of the suggested method-and the author is right so sorry girls and guys- NO MORE KNEE PUSH UPS! Read The Article Here.

Kristin Standing in one of the legs of her pants from when she started CrossFit In July. These were her tight pants too!




Monday

WOD

Weighted Pull Ups 3x5
Or 3 Sets Of Max Rep Strict Pull Ups


Followed By...


Complete 8 rounds for time of:

3 Over Head Squats
12 Push Ups


This Weeks CrossFit Endurance

A.Choose ONE of The Following Sports:

Swim, Bike,Run, C2

3min on, 3min off, 2min on, 2min off, 1min on, 1min off,2min on, 2min off 3min on, Done.


B. Tabata All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

C. 30 Minute Trail Run Choose A Woodland Trail Or Run On The Beach.