There is a severe weather advisory for the Cape-please check the blog in case they are actually right. If it isn't bad and there is nothing posted you can assume that classes are on.

The dreaded wall climbers-they make burpees seem fun!

Tuesday

WOD

3 rounds for time of:


20 Box Jumps (24, 20)

20 Pull ups

20 Wall Balls (20, 14)

If you want to spice things up a bit do chest to bar pull ups.


      "Recently I was working out alone, something I don’t do all that often these days. It included wall ball, knees to elbows, and kettlebell swings. Several times during the workout I found myself calling “no rep” on myself. Why did I do this? No one was around, the only thing I was competing with was the clock, and what I was experiencing felt like a low grade form of torture. I did it because integrity is important to me. When I write down a time, a number of reps, or a weight, even if it’s just in my personal journal, I want it to be legit. I want to know that everything I did was held to the highest movement standards possible, and I want all of you to do the same."
Eric Siegel
From No Rep Yourself- CrossFit Fenway

WOD Aftermath Kristin was the sole survivor.


Monday

WOD

Press


5-5-5

Followed By...

Complete 5 rounds for time of:

Sprint 8x10 Meters

8 Kettlebell Swings 2 Pood

16 Push Ups

*Rest 1 minute between rounds.
 

We are heading into the last 28 days of the paleo challenge-this is where your efforts count the most and you will really see the most results. Buckle down, double your efforts, go all in. No matter how you say it, take what you have learned over the past 62 days and use it all for a strong finish! As you know we are going to be holding 6 weeks of competitions just a couple of weeks following the challenge. You will be glad you endured!

Friday

WOD

AMRAP


3 Minutes On, 1 Minute Off, 3 Minutes On

10 Wall Ball
10 SDLHP 75/50


1:00 Off/Transition


3 Minutes On, 1 Minute Off, 3 Minutes On

10 Knees To Elbows
10 Box Jumps Lg/Med


1:00 Off/Transition


3 Minutes On, 1 Minute Off, 3 Minutes On

1 Rope Climb
7 Ring Dips


Bushy Has informed me that the warrior dash is coming to Amesbury Mass this June. If you sign up Before February 6th it is $40.00 instead of $80.00 Here is a link if you want to sign up-Bushy ran this in NY last year if you have any questions for him.

Because of the storm the 6:30am will be cancelled.

We are very proud to have the Falmouth and Mashpee teams for the First Responders Challenge with us-thanks for supporting these guys they are doing great!

Thursday

WOD

Press

3-3-3 At Max Weight

Followed By

7 Rounds For Time

3 Shoulder To Over Head (Challenge Yourself to both go heavy and keep good form.)

9 Chest To Bar Pull Ups

The 4:30, 5:30 & Active Recovery Are Cancelled Due To The Storm

We May Close Early This Evening Because Of The Storm-We Will Update You Here As We Know More

Join Us At 6:15pm For Active Recovery With Amy S.

Wednesday

WOD

Squat 3-3-3


Go As Heavy As You Can With Full ROM and Good Form

Followed By

10 Rounds

1 Minute On 1 Minute Off

10 meter Sprints

Is 200 meters Per Round Possible? We will see.

The Competition Is On!!! Beginning March 15th for six weeks- The CrossFit Games Open We will hold a six week challenge at CrossFit Cape Cod In Conjunction with the CrossFit Games Open. Step up your game, tighten up your paleo and get ready to play!

The Open is a six-week competition. The workouts are announced each week on Tuesday at 17:00 PDT and you have until that Sunday at 17:00 PDT to complete the workout and enter your score. To qualify for Regionals and the Games, you must complete each workout each week as prescribed.

Masters are part of the Open.
Movement standards for each workout will be explained in detail when the workout is released.

Todays WOD will be done in honor of Jack Lalanne, who passed away at age 96 yesterday.

My Favorite Jack Lalanne Video


"The only way you can hurt the body is not use it, inactivity is the killer and, remember, it's never too late."
Jack Lalanne


Jack Lalanne Practised What He Preached 


Tuesday

WOD

Work Up To A 5 Rep Max Deadlift
Use last weeks deadlift WOD as a reference and use the weight in your best set or as much as 10 lbs more.

Followed By

AMRAP 10 Minutes

30 Double Unders
30 Sit Ups

*First Responders* Will Participate In Challenge #2 Tomorrow.
We have Mashpee Scheduled For 2:00pm and Falmouth at 4:30pm.

These guys have been training hard and are ready to rip it up tomorrow!

ACTIVE RECOVERY TUESDAY 10:30am AND WEDENESDAY 6:15pm!!!

Monday

WOD

3 Sets Of 10 Weighted Or Strict Pull Ups-No Kipping-Use The Same Weight/Bands For All 3 Sets Rest 2:00 between Sets


Followed By

"Snaggle Tooth"

20:20 x 8

1.Burpee Box Jump Med. Box

2.Sledge Hammer Strikes
Alternate Arms Every 20 sec.

3.One Arm Kettle Bell Push Press 1.5/1

Alternate Arms Every 20 sec.

Friday

WOD

Press
2-2-2-2-2

1 Minute On 1 Minute Off 5 Minutes
Kettle Bell Swings 2 Pood/1.5
Goal is 30 Reps Per Minute

Row
1 Minute On 1 Minute Off 5 Minutes
Goal Is 1500 Meters for Guys 1200 for Ladies

Mobility WOD

Thursday

WOD

Back Squat 1-1-1-1-1
 (After a warm up all working sets should be 80-105% of 1 rep max)

Followed By
10-1
Over Head Squats 95/65 (from the ground)
Pull Ups

Mobility WOD

 

Wednesday

WOD

AMRAP 20 Minutes

Broad Jump 50 Ft.
25 Double Unders
10 Box Jumps Feet Fully On The Box

Open Gym from 3-6pm

Tuesday

WOD

5 Rounds Rest As Needed Between Rounds

5 Deadlift Use your Best Weight With Good Form
Max Set True Push Ups

CrossFit Announces 1 Million Dollar Purse For  2011 Games!

Mobility WOD

Monday

WOD

For Time


100ft

Over Head Walking Lunge 45/25

50 Toes To Bar

100ft

Over Head Walking Lunge 45/25

50 Knees To Elbows

100ft

Over Head Walking Lunge 45/25

50 Sit Ups
 
Mikko Salo On 1000 Burpees For Time WMV MOV 
 
Mobility WOD
 
We made it past the 1/2 way point of the challenge- tell us how its going in the comments! Let's hear the good the bad and the ugly-what has the challenge done for you so far?

Fridays Workout:

as many rounds as possible in twenty minutes.
3 Wall Climbs
6 Deadlifts 185/135
9 air squats

We have never tried wall climbs in a workout, so give us some feedback after your workout
What are wall climbs? For the wall climbs, start with your toes and chest on the floor, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

Thursdays Workout:


3 sets,  max reps of push ups on the rings, followed by....

Are you sick of the ladder? Sorry, but a window cleaner is scheduling this stuff, and I live on ladders.
Do you remember what you scored on the 10 meter sprint ladder? We did it about a month ago. If you have lost weight on paleo, will you score higher? All of the police who joined up in the first responders challenge, it was one of your first workouts; how much progress have you made? Can you score higher?

Workout #1: Sprint ladder. On the first minute, one 10 meter sprint. On the second minute, two 10 meter sprints.....climb until you cant go higher.

Good work on the clean and jerks today. Saw a lot of people scale the weight to focus on technique. THIS WILL PAY OFF!

Update: next first responders challenge will be held on January 25. 

Wednesdays workout: 

The clean and jerk ladder 135/95

1 rep on the first minute, 2 reps and the second minute, 3 on the third.....see how high you can go. Work up, then work down. Really focus on what makes this movement efficient.
We will start our class with warm ups and build up to the weight each person is comfortable with that is challenging without sacrificing to much technique. Better technique results in moving the highest up on the ladder you can go.

The weather forecast looks rough, but we are going to try to be open for all of the regularly scheduled times. Check the site before coming. We will announce a cancellation if we have to, but we just don't want to shut this place down unless we have to. Drive careful.

Class time changes for Tuesday:
usually in the afternoon the time on Tuesday is an open gym format from 3-6. This week we will have regularly scheduled classes at 3:30, 4:30, and 5:30. The morning classes will remain the same at 6:30 and 9:30


Tuesdays Workout: 

AMRAP 5 minutes

10 KB swings 1.5/1
10 Box Jumps 24/20

Rest 2 minutes, followed by

AMRAP 5 minutes

10 Wall balls
10 Pull ups

Rest 2 minutes, followed by

AMRAP 5 minutes

5 Ring Dips
10 Broad jumps over a black mat

Scoring will be total number of rounds, plus any fully completed half rounds.

How did you do on the thrusters? We saw almost every person set a new PR, and we now have quite a few  up on the board for the first time for our gym records. Of note: Katie Boynton got a 115, and joins quite a few others at that mark for second place. Also big Nate calmly inquired what the mens record was. We told him 235, so he put up 245. Nice work today by all.

Monday:

Max Thruster
Find the heaviest weight you can use on the thruster in good form within 15 minutes, followed by:

21-18-15-12-9-6-3 reps of double unders, sit ups, and lunges for time

Special event: The first response challenge is happening at 2:30. Many of the local officers we have been training with will be put to the test with a unique 4 man team workout that will be announced on site. Invite all to come and cheer them on. These men have been working hard to keep our communities safe, and this is a great opportunity for our families to give back some support. If you have a friend that has been curious about crossfit, this could be their chance to observe a great workout.

Lastly: have you been doing the mobility stretches? Check out #136 to get ready to PR on the thruster.

Saturday

The 12:00 class is on. Its open gym, so try to pick one of the work outs you missed this week, or work on some skill drills. Watch the weather, and drive safe.

First Responders Challenge: first work out in the challenge is taking place Monday. It is a four man challenge per team, with judging and results recorded. It needs to occur between 11:00 and 3:00 on Monday, so we need to coordinate the time this weekend. Once established, we will post the time on the site. All will be invited to watch, yell, and encourage.

Fridays Workout:

the chief

AMRAP

3 Cleans (bar from the ground to the shoulder rack position) 95/135
6 push ups
9 air squats

clock runs for 3 minutes, with a one minute break, for 5 rounds. total clock time: 19 minutes.

Great work today on the pull ups. We saw a lot of people work hard and smart, modifying the workout to get  full range of motion. We are going to have a ton of first time strict pull ups in the next month.

We also heard today tons of well wishes to Mark and Sarah. This vacation is over due. They brought their computer and will be checking in on us, so feel free to post comments in the blog to them.

Thursdays Workout:

2 L pull ups
3 strict pull ups
5 kipping pull ups

10 rounds for time. Scale as necessary.

For any interested in learning the kipping pull up, at the 3:30, 4:30, 5:30 class we will include a tutorial and practice before the workout starts.

Wednesday

Fight Gone Bad

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 stations are:




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.

Tuesday

WOD

3 Rounds For Time


50 Double Unders

50 Sit Ups

10 Dead Lifts at 65% 1 RM
 
Masters Champion Brian Curley Interview WMV MOV
 
Do your mobility WOD!

Monday

WOD

5 Rounds Rest 3:00-5:00 Minutes Between Rounds

Max Rep Front Squats 155/105

Rest 30 seconds

Max Rep Ring Dips
 
Here we go month 2 of the paleo challenge-congratulations if you have made it this far! If you have fallen down get back up and get going it is a new month and a new year-you can do a lot of good or bad in 60 days. Either way you need to eat and you are going to be working out hard so eat well,have better workouts and finish out the challenge! 
 
 The Mobility Wod should take you 4 to 10 minutes to complete. Do it everyday.