Wednesday

WOD

For time:
Deadlift, 10 reps
50 Double-unders
Deadlift, 8 reps
40 Double-unders
Deadlift, 6 reps
30 Double-unders
Deadlift, 4 reps
20 Double-unders
Deadlift, 2 reps
10 Double-unders

For The Deadlift The Weight Should Be Approximately 65% Of Your 1RM.

Don't Forget Amy S. Will Be Doing An Active Recovery Class At 6:45pm!

Please Note That The Unfinalized Schedule Starting Tuesday September 7th Will Be As Follows:

Monday-Friday
6:30am 9:30am- (No 9:30 Thursday's) 3:30, 4:30 & 5:30. Tuesday Evening Will Be Open Gym From 3-6. Saturday Will Be 7:00am And 12:30. Let Us Know If You Have Any Questions.

Also Monday The 6th- Labor Day- We Will Have An Adjusted Schedule Of Open Gym From 8:30-10:30

"The fight is won or lost far away from witnesses--behind the lines, in the gym, and out there on the road, long before I dance under those lights."
- Muhammad Ali

James "OPT" Fitzgerald CF Games Champion 2007


Tuesday

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 will likely 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

We last did this one April 27th Choose a new order or compare to last time.
If you ever want to find a WOD we did in the past use the search feature on the middle left of the blog.

***WEDNDESDAY***
ACTIVE RECOVERY AT 6:45 HIPS AND LEGS

Please note that there will be some changes to our Schedule in September- please inform Sarah of the time that you attend classes-this data will help us with the Final Schedule.

Starting next Tuesday the Tuesday classes will be open class from 3-6pm. This will be like the open gym on Saturday but there will be a WOD.

Monday

WOD

A.

Murph
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile

B.

Cindy

AMRAP 20 Minutes
5 Pull Ups
10 Push Ups
15 Air Squats

C.
3 Rounds For Time
5 Rope Climbs
21 Dips
50 Squats

Join Us Wednesday Night With Amy C For The Second Installment In The 4 Part Active Recovery Series This Week-Hips and Legs

***Please Note That The 5:30 Class Is Cancelled Tonight***

Friday

WOD

A.

"The Seven"

Seven rounds of:

7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37. Post time to comments.

40 Minute Time Cap.

A classic CrossFit Shot of Eva T In A Beautiful Front Squat


Thursday

WOD

A.

4 Rounds For Time
Run 400
15 Front Squats 135/95

B.
4 Rounds For Time
Run 400
50 Air Squats

"Things may come to those who wait, but only the things left by those who hustle."
- Abraham Lincoln

Wednesday

WOD

A.

Nate
AMRAP 20 Minutes
2 Muscle Ups
4 Handstand Push Ups
8 Kettle Bell Swings

B.

AMRAP 20 Minutes
4 Strict Pull Ups
4 Dumbell Presses 40/30
8 Burpees


quidquid Latine dictum sit altum videtur
(whatever is said in Latin, seems profound)

Tuesday

WOD

You Have 10 Minutes To Achieve
Deadlift 5 Rep Max

Followed By AMRAP 5:00
ButterFly Sit Ups Knee Goes To Opposite Elbow

Followed By SPRINT 400m x 4 Rest 2:00 Between Rounds

THIS WEDNESDAY STARTS A 4 WEEK ACTIVE RECOVERY SERIES WITH AMY S.

Join Us This Wednesday At 6:45 For

1.Shoulders And Chest

Next Wednesday September 1, At 6:45 For

2.Hips And Legs

Then Again Wednesday September 8, At 6:45 For

3. Core and Back

Then The Series Ends September 15, With

4. Dynamic Balance

Each Session Is About 1 Hour And Costs $10-Sign Up For All Four And It's Only $30!
Don't Miss This Great Chance To Stretch And Recover!

Monday

WOD

A.
JT
21-15-9 reps, for time
Handstand push-ups
Ring dips
Push-ups

B.
21-15-9
Dumbell Press 40/30
Ring Dips
Shoot Throughs

There Will Be A 20 Minute Time Cap Followed By...

Tabata Wall Balls Or Tabata Squats Your Choice

The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.
Michelangelo

Friday

WOD

Roy

Five rounds
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Scale Appropriately

The Spirit Of The Games Part 1- Chris Spealler WMV MOV

Thursday

WOD

Jason

For Time

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

To Scale Modify The Number Of Reps And Substitute A Modified Muscle Up Shown At The End Of This Video WMV MOV

Air Squat Demo An Explanation WMV MOV

Today Was Michelle Bruno's Last WOD Now She And Her Family Are Going Home To Luxembourg. It Made Me Realize That Very Shortly All Of These Great People That We Have Had The Pleasure To Have With Us For The Summer Are Headed Home Until Next Year. We Will Really Miss You All And It Has Been A Real Pleasure. It Is A Completely Unexplainable Phenomenon That CrossFitters Are Just Some Of The Best People You Could Ask To Be Around, Thanks For A Great Season And We Will Look Forward To Next Time!

Rhianna and Marianna Pair Up And Do Battle Together At The 6:30. A Battle Buddy Can Help You In And Out Of The Gym. Do You Have Someone That You Call About Meeting Up With For The Workout Of The Day? Someone That Helps You Get There And Push Yourself When You Are Working Out? Maybe You Encourage Each Other To Stay On Track With Nutrition. Let Me Know If You Are Looking For Somebody And I Can Pair You Up. We Have A Very Supportive Community And Every Bit Helps Us Reach Our Goals!



Wednesday

WOD

A.

Joshie

3 rounds for time.

40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
The snatches are full squat snatches.

B.

3x Max strict pull ups. Use weight if you do more than 15 on your first set.

Followed By
3 Rounds
15 Snatch Balance 95/65
400m SPRINT

Tuesday

WOD

A.
*Hansen
Five rounds:
30 reps, 2 pood Kettlebell swing
30 Burpees
30 Glute-ham sit-ups
*Only Use These Movements At This Weight If You Know You Can Do It All Rx'd In Under 38 Minutes

B.
5 Rounds
1.5/1 KB Swings 20 Reps
20 Burpees
20 Butterfly Sit Ups (Bottoms Of Feet Together)

Thruster Swim WOD WMV MOV

Bushy has put some hard work in at CrossFit and run far less than in the past. It seems like a paradox but all the CrossFitting and less running helped him to a personal best at the Falmouth Road Race today, running the 7 miler in just over 52 minutes. This was even faster than the 6.2 mile race he ran last year while training exclusively for a Marathon! Way to represent Bushy!



Monday

WOD

Fight Gone Bad WMV MOV

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. There Will Be 3 Rounds.

1.Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds (Reps)
3.Box Jump: 20" box (Reps)
4.Push-press: 75 pounds (Reps)
5.Row: calories (Calories)
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.

Katie B. on the 25th rep of her 24" Box Jumps During "Nutts"


Friday

WOD

Amrap 20 Minutes
Minutes
10 Supine Ring Pull Ups*
10 True Push Ups#
10x10 Meter Shuttle

If You Just Need That Hero WOD that I promised, Do RJ. You'll find it in the FAQ on crossfit.com

*How do I perform a Supine Ring Pull Up?
To perform Sup 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.

#What is a True Push Up?
True Push Ups are done with both hands and feet balancing on parallets, make sure you get your chest below parallel.

Tomorrow is the Lulu Lemon Trunk Show!
Please note that they will only be accepting cash or Credit card and prefer Card since they wont have change for cash. The Trunk Show Starts at 2:00 and will go until 6:00. There will be guys and girls clothing. Feel free to bring a guest.

Saturday
There Will Be Open Gym From 10:-12:00 Then At 12:00 we will have the Olympic Lifting Clinic With Coach McCauley.

You Have To Read This
Life Is Not A Spectator Sport

Thursday

WOD

75 Un-Anchored Sit Ups With Bottoms Of Feet Together-Touch Behind Your Head At The Bottom And Touch Your Feet At The Top
75 Air Squats
30 Strict Knees To Elbows
60 Steps Walking Lunge
20 Wipers
40 Pistols Switch Back And Forth Between Right And Left Leg


Remember Will Clifford? He is in an international Contest Sponsored by Sears. Check this out and make sure you vote For His Team The Van Buren Boys. It Only Takes A Couple Minutes To Register.



Press The Plus Sign Next To Their Team Name "The Vanburen Boys Vote Here!

Physiologists have suggested that only those who can pass the most rigorous physical examination can safely follow the sedentary life. Man was not made to remain at rest. Inactivity is completely unnatural to the body. And what follows is a breakdown of the body's equilibrium.
George Sheehan

Sarah With The Thousand Yard Stare As She Lowers Into An Assisted Iron Cross At The Gymnastics Cert. Photo By Nicole G.

Wednesday

WOD

A. Option 30 Minute Time Cap
Andrew "Nutts" Nuttal

10 Handstand push-ups

250 pound Deadlift, 15 reps

25 Box jumps, 30 inch box

50 Pull-ups

100 Wallball shots, 20 pounds, 10'

200 Double-unders

Run 400 meters with a 45lb plate


B. Option

15 Full Range Ring Dips Pause At The Bottom For A 2 Count

15 Deadlifts At 45% 1 RM

25 Box Jumps 30" Box

50 Pull Ups

50 Wall Ball Shots

100 Double Unders

400 Meters With A 20 Lb Medicine Ball or 45lb Plate

Feel free to mix and match and go out of order on this one UNLESS you want to get on the board for doing it Rx'd.
These are some pretty spicy WODs but if you want to make it interesting put all the movements from A. or B. into a container of some sort and pick them out one at a time to determine the order you will go in.

A or B?
The B. Options Are Not Always "Easier" WOD's, but rather an option depending on your goals and what you want out of a WOD. In this case B. is a faster paced WOD with less volume, other times you will find that the B. option is Preceded By a Strength Movement and has built in rest periods. You may decide you are in in the mood for A. one day and B. the next. Keep in Mind there is a time limit so scale it appropriately.

Back Squat
Work Up To Your 3 Rep Max
Do 5 Sets Of 3 At That Weight Each Attempt Counts As A Set.

Followed By
L-Sits Or L-Tucks
Accumulate 2:00 Rest As Much As You Need To Make It As Legit As You Can. Only 90 degrees or higher gets on the board.




I am often asked question such as "When can I learn the kipping pull up?"


A. If you don't have a strict pull up- preferably 5 or 10 strict pull ups- then the kipping pull up is simply not a movement you are ready for. If you aren't strong enough for it you will not have the control to swing safely. What that means is that if you insist on kipping prematurely you are handling too much weight with bad form-a terrible idea for any exercise. Sure you could shave a few seconds off your time, and it doesn't look as cool to kip or do strict with a band (actually it looks better than swinging wildly) But your chance of injury is drastically increased. Your goal should be to get stronger, strong enough to support the shoulder and other areas of connective tissue, learn to swing under control, and develop the needed flexibility. The best way to get the strength and development you need is to use the necessary band in the WODs and do controlled negatives after WODs a couple times a week to practice. It's really no different in any of the movements or anything else. Nobody learning a sport or profession jumps right in to the deep end- think police officer or Race Car Driver driver-lots of training is put in for their own safety.


Here's a question that I hope everyone knows the answer to-

When should I as a member of CrossFit Cape Cod advise others on how to kip or how to be faster in burpees by dropping to the ground or how to do any of the exercises the way I think they should be done or the way I saw on that really great video?

Answer- Absolutely Never. Period. It's not a control thing. Its a safety thing. No one wants to be responsible for hurting someone else. Everyone can take comfort in the fact that we are doing everything we possibly can to be as competent and effective as trainers as we can. This is not a hobby for us it truly is a career and way of life. We want to make you all as fit as possible and would never hold you back.

Just A Heads Up The Hero Wods Will Have A Time Cap If They Are Likely To Go Over 40 Minutes. This Will Encourage Everyone To Scale Appropriately-Because When The Time Allotted Is Up-The Work Out Is Over. There Will Also Be Another Option Posted In Some Cases. For DT The Cap Is 20 Minutes

Option A.

DT

5 Rounds For Time

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

Or

Option B
Press Work Up To Your 5 Rep Max and Do 3 Sets

Followed By

Using 35% of your 1rm
12 Deadlifts
9 Hang Power Cleans
12 Burpees
Rest 30 Seconds
4 Rounds For Time

Don't Forget To Sign Up For The Olympic Lifting Clinic This Saturday- You Wont Want To Miss It!

Gymnastic Certification With Jeff Tucker

Schedule Reminder- Saturday There Is No 7:15 Class. There Will Be Open Gym At 12:00 Sharp For The Lunch Break Which Ends Promptly At 1:00.

Sunday We Are Closed For ALL Classes. The Schedule At The Cert Doesn't Allow For Any Exceptions.

We Are Going Out With Tucker To Seafood Sams Saturday Night. Meet Us At C3 At 5:00 Or Seafood Sams Between 5:30-6:00 If You Would Like To Join Us.

Congratulations To Anne For Getting Her First Rope Climb(s)!

If Any One Is Ever Ship Wrecked On A Deserted Island With A CrossFit Girl They Will Have All The Coconuts And Banana Bunches They Can Eat With All The Serious Climbing Skills Our Ladies Have...Just A Thought-It Could Happen.

Please Remember that because we are hosting the Gymnastics Cert there will not be a 7:15am on Saturday. We will have a 12:00 open gym and we are closed on Sunday. (Thanks Bushy for letting me use this picture of you)


Friday

WOD

Badger
3 rounds for time.
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters


Congrats to Erin and Kristin on making it to the top of the Rope Climb!


Is This Easy? With Russell Berger Courtesy Crossfit.com wmv mov

Thursday

We are going to take one day away from the hero WODs after a very hard 3 day cycle...

WOD
A. Part

'Annie'

50-40-30-20-10

Double Unders
Sit Ups

Remember we have Jump Ropes For 20 dollars.

The Clock Will Run For Up To 17 Minutes Then Do The B. Part Weather You Have Completed The A. Part Or Not

B. Tabata Push Ups or Tabata Ring Push Ups

Please Remember To Sign Up For The Olympic Lifting Clinic Saturday The 14th at 12:00 Noon.


PLEASE NOTE THAT THERE IS A GYMNASTIC CERTIFICATION SATURDAY AND SUNDAY:THEREFORE THE 7:15 AM CLASS WILL BE CANCELLED AND THE OPEN GYM TIME WILL BE 12:00 SHARP.

Again Faster Teaches The Double Under

Double Unders from Patrick Cummings on Vimeo.

Wednesday WOD

Tommy V

115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Scaling May Be Your Only Option In A WOD Like This...That's Fine But This Should Be A Challenge. In Case You Haven't Noticed We Are Doing Hero WODs For A Few Weeks. That Said Be Smart About Taking Care Of Yourself, Getting Enough Sleep, Proper Nutrition, Taking Care Of Your Hands etc. If You Can Conquer This Month I Think It Is Safe To Say That You Can Conquer Anything.

Sign Up Now For The Olympic Lifting Clinic With Coach McCauley. It Is Going To Be Saturday August 14th At 12:00 Noon

Here Is A Word From CrossFit Endurance About Over Training:

What are the signs of overtraining?

Not sleeping, eating, mood swings, you are pushing as hard as you can and getting mediocre/poor results. There are an infinite number of signs for overtraining. Be aware of them, and know that you are responsible for understanding this. More is not better, and rest/recovery is the reason you get faster.

Please Not That The Olympic Lifting Seminar With Coach McCauley Will Be Taking Place Saturday The 14th At 12:00, Instead Of Thursday The 12th. Hope We See You There. If You Haven't Signed Up Yet Do So At C3- The Sheet Is On The Counter.

Tuesday

WOD

'Micheal' Sort Of...

Michael Is Usually Done With Back Extensions On The GHD but we are going to sub

3 Rounds For Time
Run 800
50 Sit Ups
35 Sumo Deadlifts 95/65


Bushy Sent Me This Sweet Lesson In Deadlifting...

Jude after climbing to the top of 'The Imp' In NH


Monday

WOD

Danny

Rounds in 20 min of:
24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups

August is going to be a rough month of WODs.

Please keep in mind that the Gymnastic Cert is this coming weekend so we will likely have either limited or cancelled classes on Saturday and Sunday.

For the rest of the month we will not have Sunday classes.

Please note that Thursday August 12th we are holding the Olympic Lifting Clinic with Coach McCauley. There will not be afternoon classes. There is still room for the clinic please sign up at C3 if you wish to attend.