Coach Don McCauley will be putting on an Olympic Weightlifting Clinic Thursday August 12th at 4:00pm At CrossFit Cape Cod. There is a sign-up sheet at C3. The cost is 80 dollars. The clinic is Approximately 4 hours and Coach McCauley will focus on the Clean, The Jerk, and The Snatch. This is a rare opportunity and should not be missed!
I received the following in a recent e-mail from him...
I will be bringing Holley Mangold,+75kg American Open champion, International team member, Suzanne Leathers, alternate 2000 Olympic Team, two-time Sr. World Team and Pan-Am team member, Tina Carson, national class lifter, multi-certified CrossFit coach.
Here is some video as well...
Everyone was talking about Duda and the scores he put up this week.(522 Football Gone Bad!?) Before I make the "Who is Duda?" T-shirts check out this video that I pulled from the CF archives and chime in if this is in fact the one and only Duda. WMV MOV
Friday, July 30, 2010
Saturday, July 24, 2010
Alright here's the week. If you are going to chicken out don't read this just show up. If a WOD looks like you just don't want to show up that day...that's the day you should show up with your game face on.
Sunday Murph at Baystate CrossFit With Tim and Nicole 1:00pm
Monday
WOD
"Walt"
40 Double Unders
30-25-20
Wall-Ball 20/14
Box Jumps 24"
Burpees
40 Double Unders
Tuesday
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
Wednesday
WOD
For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups
Thursday
WOD
Football Gone Bad
Three 1 minute rounds for time:
1. DB Thrusters 45 lbs
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.
Friday
WOD
In 10 Minutes Find your 1 rep max Clean and Jerk
Followed By...
Husband Killer
10 Minutes on the Clock
Ground To Shoulder as many reps as possible without putting the bar down. You can 'rest' holding the bar. Dropping The Bar Constitutes a 10 pull-up penalty. 135 Guys 95 for Ladies
What is CrossFit? wmv mov By High 5 Productions
Sunday Murph at Baystate CrossFit With Tim and Nicole 1:00pm
Monday
WOD
"Walt"
40 Double Unders
30-25-20
Wall-Ball 20/14
Box Jumps 24"
Burpees
40 Double Unders
Tuesday
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
Wednesday
WOD
For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups
Thursday
WOD
Football Gone Bad
Three 1 minute rounds for time:
1. DB Thrusters 45 lbs
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.
Friday
WOD
In 10 Minutes Find your 1 rep max Clean and Jerk
Followed By...
Husband Killer
10 Minutes on the Clock
Ground To Shoulder as many reps as possible without putting the bar down. You can 'rest' holding the bar. Dropping The Bar Constitutes a 10 pull-up penalty. 135 Guys 95 for Ladies
What is CrossFit? wmv mov By High 5 Productions
Thursday, July 22, 2010
Christy Phillips going over the 12 foot wall at the 2010 CrossFit Games
Choose one or both of the following:
Three rounds for time of:
30 Toes to bar
95 pound Ground to overhead, 21 reps
Three rounds for time of:
Burpee to over a stacked box (4 Plates on top of a 24' box)- throw a sand bag or medicine ball over ahead of you , 5 reps
Rope Climb, 3 ascents
If you choose one, complete all the work as quickly as possible. If you choose both, the first is done after 7 minutes and the second is done after 12 minutes. You have :30 seconds to transition between workouts and your score is as many reps as you complete if you aren't able to finish in the allotted time. The 2 times and transition will total 19:30. If you finish a. in sub seven you rest until it is time for b. at 7 min 30 seconds. If you Finish b. in less than 12 minutes you are done!
Active Shoulder With Kelley Starrett wmv mov
Just ask Kristin Powell if there is a difference!
P.S. I rip off CrossFit.com so often that I feel I need to give credit for the great photos, WOD ideas, videos, and articles. If you haven't already SUBSCRIBE TO THE CROSSFIT JOURNAL. It's 25$ and it's the best resource on the web for all things fitness. I don't get any money from it- I just truly believe it is an essential resource.
*Reminders*
Party Friday Night at the Watkas for Heather and Katie.
126 Old Plymouth Rd. Sagamore Beach. BYOB and a side dish. Bring your loved ones!
So that we can all be there THERE WILL NOT BE A 5:30PM CLASS THIS FRIDAY.
We Are Going To Be CLOSED SUNDAY. THERE WILL NOT BE A 7:15AM SATURDAY
Just for the record we are going to miss Katie and Heather sooo much! On behalf of the community we want to say that we love you both and we wish you all the best in your new adventures!
Choose one or both of the following:
Three rounds for time of:
30 Toes to bar
95 pound Ground to overhead, 21 reps
Three rounds for time of:
Burpee to over a stacked box (4 Plates on top of a 24' box)- throw a sand bag or medicine ball over ahead of you , 5 reps
Rope Climb, 3 ascents
If you choose one, complete all the work as quickly as possible. If you choose both, the first is done after 7 minutes and the second is done after 12 minutes. You have :30 seconds to transition between workouts and your score is as many reps as you complete if you aren't able to finish in the allotted time. The 2 times and transition will total 19:30. If you finish a. in sub seven you rest until it is time for b. at 7 min 30 seconds. If you Finish b. in less than 12 minutes you are done!
Active Shoulder With Kelley Starrett wmv mov
Just ask Kristin Powell if there is a difference!
P.S. I rip off CrossFit.com so often that I feel I need to give credit for the great photos, WOD ideas, videos, and articles. If you haven't already SUBSCRIBE TO THE CROSSFIT JOURNAL. It's 25$ and it's the best resource on the web for all things fitness. I don't get any money from it- I just truly believe it is an essential resource.
*Reminders*
Party Friday Night at the Watkas for Heather and Katie.
126 Old Plymouth Rd. Sagamore Beach. BYOB and a side dish. Bring your loved ones!
So that we can all be there THERE WILL NOT BE A 5:30PM CLASS THIS FRIDAY.
We Are Going To Be CLOSED SUNDAY. THERE WILL NOT BE A 7:15AM SATURDAY
Just for the record we are going to miss Katie and Heather sooo much! On behalf of the community we want to say that we love you both and we wish you all the best in your new adventures!
Wednesday, July 21, 2010
Thursday
WOD
Heather aka 'Feath'
AMRAP 25 Minutes
15 Overhead Squats 95/65
21 Push Ups
15 Kettle Bell Swings 1.5/1
'Local Man Deemed Fittest In The World.' From the Columbia Dispatch, OH
*Reminders*
Party Friday Night at the Watkas for Heather and Katie.
126 Old Plymouth Rd. Sagamore Beach. BYOB and a side dish. Bring your loved ones!
So that we can all be there THERE WILL NOT BE A 5:30PM CLASS THIS FRIDAY.
We Are Going To Be CLOSED SUNDAY. THERE WILL NOT BE A 7:15AM SATURDAY
Tuesday, July 20, 2010
*Schedule Adjustments*
Wednesday
WOD
Use 65% Of Your Current 1rm Deadlift
AMRAP 3 Minutes 1 Minute Rest 5 Rounds
5 Deadlifts
14 One Legged Squats Or 21 Squats
21 Double Unders or 63 Singles
Some Ways To Reduce Stress
-Don't Expect Perfection Of Yourself Or Others
-Set Appropriate Priorities
-Get Regular Exercise
-Enjoy Nature
-Make Quiet Time Regularly
-Get Sufficient Relaxation and Sleep
Easier Said Than Done But Good Basics To Strive For...
*Reminder* The Watkas are having a party for me but saying that it's because Heather and Katie who are going to pursue their life's purpose or something. Be there this Friday at 6pm. 126 Old Plymouth Rd. Sagamore Beach. BYOB and a side dish. Bring your loved ones!
So that we can all be there THERE WILL NOT BE A 5:30PM CLASS THIS FRIDAY. Spread the word.
We Are Going To Be CLOSED SUNDAY. THERE WILL NOT BE A 7:15AM SATURDAY
2010 CrossFit Games Highlights From Again Faster wmv mov
WOD
Use 65% Of Your Current 1rm Deadlift
AMRAP 3 Minutes 1 Minute Rest 5 Rounds
5 Deadlifts
14 One Legged Squats Or 21 Squats
21 Double Unders or 63 Singles
Some Ways To Reduce Stress
-Don't Expect Perfection Of Yourself Or Others
-Set Appropriate Priorities
-Get Regular Exercise
-Enjoy Nature
-Make Quiet Time Regularly
-Get Sufficient Relaxation and Sleep
Easier Said Than Done But Good Basics To Strive For...
*Reminder* The Watkas are having a party for me but saying that it's because Heather and Katie who are going to pursue their life's purpose or something. Be there this Friday at 6pm. 126 Old Plymouth Rd. Sagamore Beach. BYOB and a side dish. Bring your loved ones!
So that we can all be there THERE WILL NOT BE A 5:30PM CLASS THIS FRIDAY. Spread the word.
We Are Going To Be CLOSED SUNDAY. THERE WILL NOT BE A 7:15AM SATURDAY
2010 CrossFit Games Highlights From Again Faster wmv mov
Monday, July 19, 2010
Tuesday
WOD
Choose One Of The Following:
A.
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
OR
B.
Helen
3 Rounds For Time
Run 400
21 Kettlebell Swings
12 Pull Ups
Grahm Holmberg's Stats
Kristin Clever's Stats
Sunday, July 18, 2010
Saturday, July 17, 2010
Thursday, July 15, 2010
Friday
WOD
Josh
21 Overhead Squats
42 Pull Ups
15 Overhead Squats
30 Pull Ups
9 Overhead Squats
18 Pull Ups
There are new bands. If you are already doing unassisted pull ups you are not allowed to use them. If you are ready to move down from green bands now is your opportunity.
Please keep the chalk in the bucket.
There are new jump ropes if you would like to buy one and cut it to length and write your name on it and tie streamers to it and glue glitter all over it then please feel free! After you purchase it from us. They are 20 dollars each.
Last but not least I want everyone to know that I love them. People aren't told often enough so there I said it.
WOD
Josh
21 Overhead Squats
42 Pull Ups
15 Overhead Squats
30 Pull Ups
9 Overhead Squats
18 Pull Ups
There are new bands. If you are already doing unassisted pull ups you are not allowed to use them. If you are ready to move down from green bands now is your opportunity.
Please keep the chalk in the bucket.
There are new jump ropes if you would like to buy one and cut it to length and write your name on it and tie streamers to it and glue glitter all over it then please feel free! After you purchase it from us. They are 20 dollars each.
Last but not least I want everyone to know that I love them. People aren't told often enough so there I said it.
Wednesday, July 14, 2010
Tuesday, July 13, 2010
Wednesday
WOD
AMRAP 20 Minutes
5 Deadlifts 225/155
7 Pull Ups
9 Box Jumps Lg./Med.
We are having a Lulu Lemon Trunk Show August 13th from 2-6pm
Some Basic Nutrition Tips:
As you have heard before the CrossFit Dietary prescription is- Eat Meat and Vegetables Nuts and Seeds, Some Fruit, Little Starch, No Sugar.
Here are just a couple quick pointers for the day to day of it.
Dairy- If you are trying to lean out try eliminating Dairy for a few weeks and see what happens. Most people find that last ten pounds or bloated feeling will go away if they just stop the milk and cheese.
On the other end of the spectrum-if someone wants to get bigger and stronger-quick-add lots of milk-if you can digest it well. Try this for a month or two and then cut back when you start ripping your jeans.
Post Workout: You noticed that the wording is some fruit. Now is a great time along with some protein for that banana or the apple sauce- even your little starch like sweet potato. The body is hungry and in overdrive to repair itself after you work really hard during the WOD. Instead of effecting insulin these high glycemic carbs are quickly used for recovery by your body within about an hour after your workout. However eliminating fat (nuts and seeds, oil, avocado etc.) is a good idea for a post WOD meal. Fats will slow the quick absorption and blunt the effect you desire. Try this and you may also notice that you will recover faster and reduce soreness as well.
WOD
AMRAP 20 Minutes
5 Deadlifts 225/155
7 Pull Ups
9 Box Jumps Lg./Med.
We are having a Lulu Lemon Trunk Show August 13th from 2-6pm
Some Basic Nutrition Tips:
As you have heard before the CrossFit Dietary prescription is- Eat Meat and Vegetables Nuts and Seeds, Some Fruit, Little Starch, No Sugar.
Here are just a couple quick pointers for the day to day of it.
Dairy- If you are trying to lean out try eliminating Dairy for a few weeks and see what happens. Most people find that last ten pounds or bloated feeling will go away if they just stop the milk and cheese.
On the other end of the spectrum-if someone wants to get bigger and stronger-quick-add lots of milk-if you can digest it well. Try this for a month or two and then cut back when you start ripping your jeans.
Post Workout: You noticed that the wording is some fruit. Now is a great time along with some protein for that banana or the apple sauce- even your little starch like sweet potato. The body is hungry and in overdrive to repair itself after you work really hard during the WOD. Instead of effecting insulin these high glycemic carbs are quickly used for recovery by your body within about an hour after your workout. However eliminating fat (nuts and seeds, oil, avocado etc.) is a good idea for a post WOD meal. Fats will slow the quick absorption and blunt the effect you desire. Try this and you may also notice that you will recover faster and reduce soreness as well.
Monday, July 12, 2010
Tuesday
WOD
Squat
5-5-5 At 5 Rep Max
Tabata
Hang Squat Cleans 45/30 Dumbells
Push Ups
Sit Ups-Anchored With Ab Mat
Rotate each round
Mark Your Calendar! Friday July 23rd There will be a going away party at the Watkas, 126 Old Plymouth Rd. Sagamore Beach, for Heather, who is returning to the Coast Guard Academy and Katie Sherman, who is going to Cambodia for a teaching position. Let's send them off right! BYOB and a side dish. Bring your loved ones!
Saturday The Mashpee Woodlands 5k
The Cape Cod Marathon
WOD
Squat
5-5-5 At 5 Rep Max
Tabata
Hang Squat Cleans 45/30 Dumbells
Push Ups
Sit Ups-Anchored With Ab Mat
Rotate each round
Mark Your Calendar! Friday July 23rd There will be a going away party at the Watkas, 126 Old Plymouth Rd. Sagamore Beach, for Heather, who is returning to the Coast Guard Academy and Katie Sherman, who is going to Cambodia for a teaching position. Let's send them off right! BYOB and a side dish. Bring your loved ones!
Saturday The Mashpee Woodlands 5k
The Cape Cod Marathon
Sunday, July 11, 2010
Thursday, July 8, 2010
Friday
WOD
Team WOD
Teams Of 2 Complete 100 Thrusters For Time
Teams Of 3 Complete 150 Thrusters For Time
1 Team Member Does Thrusters At A Time The Other Team Members Do Burpees.
At The End Of The WOD Subtract 5 Seconds From Your Finishing Time For Every Burpee Completed
The Person Doing The Thrusters Can Rest Holding The Bar But Cannot Put It Down-If They set The Bar Down They Have To Switch Out And Do Burpees While Another Team Member Does The Thrusters Until They Drop The Bar.
Males Weight 95
Females Weight 65
Thank You, Mike McGrail, for sending me this video. He also did the math for us that is mentioned in the video as kilos of sugar:
"for the metric conversion of kg to tablespoons...I converted annual to daily and then into tablespoons consumption was .56 tablespoons of sugar a day...it is now 14 tablespoons."
Very Familiar if you attended the Nutrition Lecture a couple of Mondays ago!
WOD
Team WOD
Teams Of 2 Complete 100 Thrusters For Time
Teams Of 3 Complete 150 Thrusters For Time
1 Team Member Does Thrusters At A Time The Other Team Members Do Burpees.
At The End Of The WOD Subtract 5 Seconds From Your Finishing Time For Every Burpee Completed
The Person Doing The Thrusters Can Rest Holding The Bar But Cannot Put It Down-If They set The Bar Down They Have To Switch Out And Do Burpees While Another Team Member Does The Thrusters Until They Drop The Bar.
Males Weight 95
Females Weight 65
Thank You, Mike McGrail, for sending me this video. He also did the math for us that is mentioned in the video as kilos of sugar:
"for the metric conversion of kg to tablespoons...I converted annual to daily and then into tablespoons consumption was .56 tablespoons of sugar a day...it is now 14 tablespoons."
Very Familiar if you attended the Nutrition Lecture a couple of Mondays ago!
Wednesday, July 7, 2010
Thursday
WOD
Press
3-3-3
Followed By
For Time
Row 1k
500 Single Unders
50x 10 Meters
Televising The Revolution
WOD
Press
3-3-3
Followed By
For Time
Row 1k
500 Single Unders
50x 10 Meters
Televising The Revolution
Tuesday, July 6, 2010
Join Us Tonight At 6:30 for Active Recovery In The Air Conditioning!
Wednesday
WOD
Front Squat 1-1-1
Followed By...
21-18-15-12-9-6-3
Lunge
Knees To Elbows
Kettle Bell Swings 1.5/1
Sarah's "Paleo Popsicles"
Take a Popsicle mold for the freezer and fill it with a blended smoothie. For example the kids love:
Almond milk
Assorted berries
banana
protein powder
Freeze it and tell the kids they are having Popsicles for breakfast!
If CrossFit Were A Video Game
Wednesday
WOD
Front Squat 1-1-1
Followed By...
21-18-15-12-9-6-3
Lunge
Knees To Elbows
Kettle Bell Swings 1.5/1
Sarah's "Paleo Popsicles"
Take a Popsicle mold for the freezer and fill it with a blended smoothie. For example the kids love:
Almond milk
Assorted berries
banana
protein powder
Freeze it and tell the kids they are having Popsicles for breakfast!
If CrossFit Were A Video Game
Monday, July 5, 2010
Sunday, July 4, 2010
Please don't forget that Classes Monday are at 9am and 10am only. See You There!
A good shot of the bottom of the push up!
Monday
WOD
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
The "Average" CrossFit Games Competitor
A good shot of the bottom of the push up!
Monday
WOD
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
The "Average" CrossFit Games Competitor
Saturday, July 3, 2010
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