Cannot believe it is the last day of the challenge!!! It has truly been life changing for me- not just the weight loss- I just feel happier and more energized altogether! I honestly think the only thing i might go back to is cream in my coffee- I am not a fan of the coconut milk thing! I have noticed a difference in almost all of my workouts and feel stronger. I too have thrown away my fat clothes- no turning back! Thank you Mark and Sarah for putting this together!
Erin


Tuesday
 
WOD
 
4 Rounds For Time
 
10 Body Weight Deadlifts
Run 400 Meters
 
This is the 3rd and final bench mark for the paleo challenge. Please make sure that you weigh out by the end of this week and that you turn in your journals and before and after pictures.
 
Women Of The CrossFit Games WMV MOV
 
Mobility WOD

Day 90 Of The Plaeo Challenge!!!

Drew and Jane threw out all of their 'Fat Clothes' Now there is no going back!

The Paleo Challenge was a huge success for so many of you! There were pounds shed-and pr's smashed! Congratulations to those of you that made it all 90 Dyas! For every one that participated it had a positive effect on your health, habits, and lifestyle and that makes it all worth it.
Starting tomorrow we will be doing weigh-ins. Try to weigh-in and have your measurements taken at the same time of day that you did the first time.

Please submit before and after photos to Myself or Sarah by Friday.

Please Submit your food tracking journals for the Paleo Challenge to us for review by Friday.

We will announce the results at the party March 12th at 6:00pm

Monday

WOD

Paloe Challenge Bench Mark 1. 3 Sets of Strict Pull Ups For Max Reps

Paleo Bench Mark 2. Amrap 12 Minutes 6 Burpees, 8 Wall Balls, 10 Box Jumps

Mobility WOD

You Are Invited To The Paleo Challenge After Party! March Saturday 12th At 6:00PM

Friday

WOD
Complete A. B., and C.

A.
Find Max Height Box Jump



B.
Strict Dumbell Press

5-5-5

C.
Strict Pull Ups
3 Sets Max Reps Or Weighted 3-3-3




Mobility WOD

Greg B at the a.m. class.

Thursday

WOD

Choose One Of The Following
A.
6 Rounds For Time
25 Sit Ups
25 Lunges
Run 200m


B.
Run 400m Or Row 500m
4 Rounds Rest 2:00

Mobility WOD

Wednesday

WOD

Clean

3-3-3-3-3

Followed by...

On the minute for up to 20 minutes.

At Sub Maximal Effort (Not Muscle Failure) With Near Perfect Form Choose One Or 2 Movements or progressions that work at a movement (i.e. assisted or negatives) Choose 1 or 2 movements such as:
 handstandpush-ups, pull-ups, ring dips, push-ups, muscle-ups,pistols,box jumps,l-sit, double-unders,L-pullup, GHDsit-ups, rope climbs, strict toes to bar or strict knees to elbows.
It is best if you are choosing 2 to select contrasting movements.
Select a number of reps that, again, won't take you to muscle failure and that you can maintain within 1 rep for the 20 minutes.
For example if you selected Handstand Pushup Negatives and pistols it may look like this:
HSPU 2 2 2 2 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1
Pistol 4 4 4 4 4 4 4 4 2 2 2 2 2 2 2 2 2 2 2 2

Those are the movements that you will be sticking with over 5 weeks, adding reps or making the movement(s) more difficult throughout the weeks.

We will be doing this 1 or 2 times a week for the 5 straight weeks and hope that this is a quick way for you to eliminate those chinks in your armor and do some focused work on things that you would like to eliminate as weaknesses.

(For full details if you have a CrossFit Journal Subscription read this article If you don't have access to the CFJ you will not be able to link in.)

Anothor Perspective on the band assisted pull up. WMV MOV 

Mobility WOD

Betty Swinging The Half Pood Kettle Bell. We are so proud of you Betty! Thank you for always motivating us with your inspiring work ethic! (Look at those Guns!)

3 Rounds 1 Minute On at each Station Rest 1 Minute Between Rounds


KB Swing 1.5/1

Dumbell Push Press 35/25

Row

Bike

Sit Ups

Delayed Onset Muscle Soreness-What makes you so sore a couple of days after a WOD?

Congratulations to Tom for his first pull up-EVER!!!


Monday

WOD

Front Squat
3-3-3

Followed By...

21-15-9 For Time

Pull Ups
Box Jumps Lg/Md
Burpees

Before Reading Todays Wod, make sure you read yesterdays post by Drew Bollin in the blog.

Fridays wod:  Clock runs for 20 minutes

5 reps 95/65lb bar from shoulder to overhead,cleaned off the floor, 10 box jumps lrg/med, 20 double unders, AMRAP, 3 minutes on, 1 minute off, 4 cycles, ending at the 15 minute mark. Rest 2 minutes, then do as many wall ball shots as possible in 3 minutes.

Thursdays Workout:


First
Back squat. Find your heaviest set of 3 reps. Do two sets. Post both numbers.
For example if you are Bushy, you might do a set at 115, and the second set at 105. His wife might post two numbers like 155, 165.

Second
10 rounds of 10 meter sprints. One minute on, one minute off. Remember doing this a few weeks ago? Can you improve on the overall number?

“Excellence is not a singular act, but a habit. You are what you repeatedly do.” shaq






Its great to see progress, and today we saw Anthony hit a new gym PR of 24 rounds of Cindy, only to have it fall 20 minutes later to Kyle with a 27 and 5 push ups. Its great to see great athletes work hard. Thinking of excellence as a habit, check out Betty. She is  determined to jump  on the small box, and thats why you will find her working in the corner jumping on a stack of rubber plates before every  class. Or Dave, who loves his muscle up, but really just wants to have a six pack. Or Greg B, anchor of the 6:30 class. We all come in, check his time so we have something to chase. Or our two pregnant moms. Watch Erin do pull ups. Watch Ryan at 6:30, the incredible shrinking man. Watch Kristen give encouragement because shes done what none of us have. Watch Bushy get his rump handed to him by....his wife. 


Wow. We have some excellent athletes. 




Wednesdays Wod: 5 Rounds of


15 Toes to bar
15 Kettle bell swings 2/1.5
15 lunges
15 Sumo High Pull Dead lifts 95/65
15 Broad Jumps over black mat

Excellent work on the clean today. How do we get good at power lifting movements? Do them a few thousand reps, and it starts to make sense.


Tuesdays Wod: Cindy. 

Cindy

by James Buscemi

For so long I have loved her, never stopped thinking of her. For so long here without her, still my dreams are about her. She is my angel, who I miss so much. She is the woman who comforts me with the thought of her touch. I remember the moonlight through her hair, and the movement of her body in the evening air. Like a Ballerina she dances inside my head. A vision in motion, too beautiful to be said. Good night my angel, good night my love. We'll meet within our dreams. For if dreams are all we have. Then hold me in your arms and love me in the sand, take me by the hand, and dance my love, dance with me, till the sun rises up on the bay, Till the magic leaves nothing to say, Till the world comes to take us away. Something tells me that the dude that wrote this piece of crap never spent the same kind of quality time we will with her: our cindy means 5 pullups, 10 pushups, 15 air squats as many rounds as possible in twenty minutes. She is a vision in motion. She will love you in the sand. Dance with her. Let her burn your thighs, wreck your chest,  and tear the skin off your palms. Good night my fellow crossfitters, and may we meet within our dreams.

Mondays Workout:

Work up to 1 rep Max weight on the Clean (ground to shoulder rack position)

followed by:

50 sit ups
10 cleans 135/95, 50 double unders
8 cleans, 40 double unders
6 cleans, 30 double unders
4 cleans, 20 double unders
2 cleans, 10 double unders
50 situps

Nate working out with his gun still on his hip.

Congrats to Greg B for his first ever Muscle Up!

Also Congratulations to Jack for his first pull up in 20 years!

Friday

WOD


You Have 1 Minute To Complete Each Couplet. Stay At Each Couplet For 5 Rounds/Minutes. If You Finish Sooner Than One Minute The rest Of The Time Is Rest. If You Cant Finish In The Minute You Just Continue Working Straight Through Until 5 Minutes Is Up.
Lunge 12 Steps
KB Swing 8 Swings 2/1.5

Rest/Transition 1:00

One Arm Dumbell Power Snatch 8 reps 45/30
Double Underx24

Rest/Transition 1:00

Deadlift 8 Reps 185/135
Box Jump 30" 6/4

 Mobility WOD

I received the following e-mail from Officer Jim Rogers of the Falmouth PD.


Mark, I just wanted to let you know how Cape Cod Cross Fit helped me on duty. I was on a warrant service (that is when someone is wanted for an outstanding arrest warrant) at a local apartment complex. I took the back area of the apartment while other officers made entry into the front. I heard some yelling in the apartment, so I peeked my head around the corner and noticed the suspect running away with another officer behind him. Apparently, the suspect jumped out the front window as the officers were inside. I joined in the foot pursuit. Even though the suspect and the other officer had a good jump on me, I found I was gaining ground quickly. The other officer then dove forward and pushed the suspect and both of them fell to the ground. I was able to be right there with them and we were able to detain the suspect and prevent him from getting back up. The suspect was then taken into custody.



After the incident, I told the other officer that I noticed that he had his cuffs out first and we were both wondering who was going to cuff him first. The other officer said “I was out of gas”. I really noticed that I did not feel winded at all after the chase and really thought that I could have gone a lot further than I did, if needed. I owe my new found fitness level to Cape Cod Cross Fit and plan to keep on training even after the FRC.


Jim Rogers


Team FPD First Responder Challenge.

A backyard CrossFitter From Montana-Image Courtesy Of CrossFit.com

Mobility WOD

Thursday

WOD

Strict Pull Up Ladder-Start at 3 reps for 2 sets and then go right to 4, 5 ,6 etc. When you "fall off the ladder" rest for 1 minute then repeat the number of reps from your highest round.

Rest 3:00

Push Up Ladder
Choose one of the following styles of push ups. True Push Ups on the paralettes, Ring Push Ups, Hands Release From The Floor At The Bottom Push Ups, Clapping Push Ups, Regular Push Ups, Or Modified Push Ups.
The instructions are exactly the same as for the Pull Ups.

Who's in...?

"My motto was always to keep swinging. Whether I was in a slump or feeling badly or having trouble off the field, the only thing to do was keep swinging." -- Hank Aaron

CrossFit at the Arnold Sports Festival

Wednesday

WOD

Back Squat

Work Up To Your Best 3 Rep Max

Followed By...

Tabata Mash Up Of:
Tabata Squats
Tabata Sit Ups

Tabata is 20 seconds on 10 seconds off for 8 intervals. The Mash Up Means That We Will Switch Movements Each Round.


Mobility WOD

Tuesday

WOD

'Jackie'

For Time
Row 1000m
50 Thrusters (45/30) No Dropping The Empty Bar
30 Pull Ups

So that this goes smoothly please set up and warm up as soon as you get in with some out of the way jogging and mobility. We will send one person right after the other as people get off the rower. You will be responsable for noting the time that you start and finish.



Mobility WOD

"Nearly every man who develops an idea works at it up to the point where it looks impossible, and then gets discouraged. That's not the place to become discouraged."
-Thomas A. Edison

We are in the final 3 weeks of the Paleo challenge! There will be an after party and awards ceremony in early March-exact date to be announced.

Monday

WOD

6 Rounds For Time *


9 Deadlifts
6 Hanging Power Cleans
3 Shoulder To Over Head
Sprint 200 meters

Use 1 Barbell For The Complex Choose a Weight That Challenges You But Allows You To Execute Perfect Form

The Run Should Be All Out.

*1 Minute Rest Between Rounds
"One of the key factors that affect the body during alcohol consumption is decreased testosterone levels. Testosterone is the most important muscle-building hormone in the body. Free-flowing testosterone levels determine how much muscle one can gain. However, adding alcohol into the mix increases cortisol, a muscle-wasting hormone, and increases the breakdown of testosterone. When testosterone is broken down, it converts into estrogen. An increase in estrogen leads to increased fat and fluid retention. Interestingly, this is why those who drink substantial quantities of alcohol usually have larger waists and less muscle mass."
 Read The Entire Article Here
 
Mobility WOD

Friday

WOD

Back Squat

5-5-5

Warm up to your best set of 5 and do 3 sets at that or similar weight.

Followed By

5 Rounds For Time

100 Foot Walking Lunge Full Step and Back Knee Makes Light Contact With The Ground For The Rep To Count
40 Anchored Sit Ups Hands Touch The Ground Above Your Head When You Lay Back and Touch The Dumbells When You Sit Up For The Rep To Count

I got this awesome e-mail from Tom Topham who is a Firefighter and Trains with us in the evening. He headlined it:

 "CrossFit Payoff"
It’s been almost 2 months of constant pain, but I have started to see results.

I’m a FF/Paramedic in Natick and we recently had a call where a gentleman with MS, dumped himself from his power wheelchair in his van. He was wedged between the two front seats with the power chair up against his back. We were unable to move the chair back and turning it sideways could have injured him. The only way to move the chair was to lift it straight up and then turn it. These power chairs can weight in excess 250 lbs. In the past, I would have bent from my waist and without a doubt, hurt my back. But because of Cross Fit, I was able, along with another guy, to squat and dead lift the chair enough to get it moved.
Thanks to Mark and the rest of the Cape Cod Cross Fit crew for helping me get in better shape.
Thomas Topham Jr.
 
Great Work Tom! It is an awesome thing when your being more capable and fit really makes a difference in someones life. We love having you and all of our first responders training with us, and we are very proud of the hard work you guys put in!

Mobility WOD (Archive)

Thursday

WOD

3 Rounds


2 Minutes at each Station


Rest 2:00 Between Rounds
Row Max Meters

10 Meter Sprint Max Meters

Double Unders Max Reps

Score Totals From Each Category For All Three Rounds


Lifting Weights-Easier Than Jail


Mobility WOD

Again the weather is going to be an issue tomorrow-Fortunately it did not effect classes today but please watch the blog and drive cautiously.

Image from the CrossFit Affiliate Blog

Wednesday


WOD


5 Rep Max Deadlift

Followed By...


5 Rounds For Time

5 Deadlifts Use 70-80% Of your 5 Rep Max
10 Burpees

Mobility WOD

If you want to get ideas for cool skills to practice, check out Beast Skills

"Fun Facts" About Groundhogs