Friday

WOD

CrossFit Games Open WOD 11.2

AMRAP 15 Minutes

9 Deadlifts 100/155
12 Hand Release Push Ups
15 Box Jumps 20/24

Mobility WOD

Earning fitness is working out with friends.

Thursday

WOD

Back Squats
3-3-3-3-3-3-3

After Party
Wall Climb To Handstand Hold 30 seconds
L-Sit 30 seconds
Rest 30 seconds
5 Rounds

To modify the wall climb hold a plank with your feet on a box.

Foam Roll And Stretch With The Bands!

Mobility WOD

Sneak Preview Of Tomorrows WOD WMV MOV

Earning Fitness is being 7 months pregnant and getting as high as you can on toes to bar.

Wednesday

WOD

For time:


75 Squats
50 Pull-ups
20 Ring dips

50 Squats
35 Pull-ups
15 Ring dips

25 Squats
20 Pull-ups
10 Ring dips


WOD 2 For the CrossFit Games Announced and Standards Video Here
If you would like to be judged on this WOD-please watch the video first!

Mobility WOD

Earning Fitness Is Doing 95lb Over Head Squats As The Sun Comes Up

Tuesday

WOD 35 Minute Cut Off Time

'Abbate'

Rx'd
Run 1 Mile
Clean and Jerk 21 Reps
Run 800
Clean and Jerk 21 Reps
Run 1 Mile
(Power Or Squat Cleans-Guys Rx'd 155 Ladies 105)

Scale 1.
1 Mile
21 C&J
800
21 C&J
1 Mile
135/95

Scale 2.
1200
21 C&J
800
21 C&J
1200
115/85

Scale 3.
800
15 C&J
400
15 C&J
800
95/65

Scale 4.
600
15 C&J
400
15 C&J
600
65/45

Also for any that need to rowing is an acceptable substitution.

It's difficult to complain about this WOD after you -read this

Mobility WOD

Make good friends with the foam roller and lacrosse balls!

Monday

WOD

21-15-9
Sumo Deadlift High Pull 65/95
Over Head Squat 65/95
You will only be allowed 1 bar for the workout.

After Party
1 Minute Toes To Bar
2 Minutes Sit Ups
3 Minutes Hollow Rock
No Rest-The Clock will be set for 6 Minutes.

UPCOMING EVENTS

Session 1 for the Endurance Team is Monday night at 5:30pm at the track at the Mashpee High School.

Session 1 For The C3 Olympic Lifting Clinic is Friday night at 5:30 please confirm with me if you plan on coming as space is limited.

Workout 2 Of the CrossFit Games Open will be announced Tuesday night. If you would like to be judged on Wednesday or Saturday please let me know and we can arrange for it.

Reminder We now have a 9:30 am class M-F. Also Tuesday is now 3:30,4:30 & 5:30 instead of 3-6 open gym.

Mobility WOD 

"In the fell clutch of circumstance

I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed."

Excerpt from 'Invictus' By William Ernest Henley

Friday

WOD

Pyramid Test A.

Wall Ball 14/20 All athletes should try to reach 10 feet.
Box Jump 20/18

The pyramid test is a C3 original-as far as we know- where you will take 2 and sometimes 3 movements and complete 1 rep of each movement, then 1 and 2 reps of each movement, followed by 1, 2 and 3 reps of each movement and so on until you can no longer continue. You could say that each time you go up you start over. The workout is over when you can no longer do the sets unbroken or with only minimal rest between rounds. If you are lingering and taking more than 10-15 seconds to get into the next set the WOD is over and your score is the round and rep you ended on and the time it took you. For example 7.4/12 minutes means that you made it through your 7's and got to the 4th rep in your 8's in 12 minutes.

For visual aid that would look like this:

1,1 (one wall ball,one box jump)
1,1/2,2 (One wall ball,one box jump then 2 wall balls 2 box jumps)
1,1/2,2/3,3
1,1/2,2/3,3/4,4
1,1/2,2/3,3/4,4/5,5
1,1/2,2/3,3/4,4/5,5/6,6
1,1/2,2/3,3/4,4/5,5/6,6/7,7
1,1/2,2/3,3/4,4

There are nearly countless combination possibilities and if this goes according to plan we will keep these bench marks and refer to them from time to time. It is my hope that they are 'well received' and become board workouts.

Mobility WOD

Remember that if you are interested in the Running/Endurance Group There will be a preliminary meeting at 1:00 on Saturday.

Please let me know if you would like to participate in an Olympic lifting class that will work on the Clean and Jerk and Snatch. There will be a limited number of spots and I will put your name on a list.

"The point... is simple. Insulin puts fat in fat cells. That’s what it does. And our insulin levels, for the most part, are determined by the carb-content of our diet — the quantity and quality of the carbohydrates consumed.... The way to get fat out of fat cells and burn it, which is what we want to do with it, is to lower insulin. This has been known since the early 1960s."
Gary Taubes
Please Take The Time This Weekend To Read The Entire Article HERE

Michelle doing the double under happy dance!

Is there any other thing that we do that can make us sooo mad or sooo happy?

Thursday

WOD

Strict Dumbell Press
5-5-5

Followed By...

1 Round For Time
35 Burpees
80 Sit Ups
40 Kettle Bell Swings 2/1.5
40 Pull Ups
80 Sit Ups
35 Burpees


“The general physical conditioning raised the foundation for specialty. My kids can walk into a powerlifting meet, they can walk into an Olympic weightlifting meet, they can walk into triathlons …they have the general physical conditioning to do well.”
—Jeff Martin Founder CrossFit Kids

Mobility WOD

CrossFit Cape Cod WOD Tracking/Food Tracking Journals Available Here!

Wednesday


Dead lift 3x3

Followed by skill work

We have a lot of new faces around C3. Make sure you say HI and get to know our new family.

Active Recovery! Tonight at 6:30! Don't miss it!

We are adding a 9:30 class to Thursday and Tuesday will now be 3:30,4:30 and 5:30.

Tuesday

WOD

For Time
1:00 Max Double Unders
Run 200 meters
1:00 Max Double Unders
Run 400 meters
1:00 Max Double Unders
Run 800 meters
1:00 Max Double Unders
Run 1200 meters
1:00 Max Double Unders
Run 1 Mile

Mental Cues wmv mov

Mobility WOD

We will Have A brief Meeting At 1:00 on Saturday For Anyone Interested In The CrossFit Cape Cod Endurance/Running Team. Anyone is welcome.

Congrats To Mariana and Katie B for Your First Pull Ups!

Lilan Pushing through on the Burpees from Friday

From loosing 124 pounds-to competing in the CrossFit Open WMV MOV

WOD
Choose one of the following.
Front Squats 95/135 or Over Head Squats 65/95

Choose one of the following.
1 Rope Climb or 5 Strict Pull Ups

The workout will be 10-1 of either the front squat or the overhead squat and 1 rope climb or 5 strict pull ups between each set of squats.
So for example if I choose Over Head Squats and Rope Climb I would do:
10 OHS
1 Rope Climb
9 OHS
1 Rope Climb
8 OHS
1 Rope Climb
etc...all the way to
1 OHS
1 Rope Climb

MOBILITY WOD 

Saturday Bring A Friend! Also Answer The Question at The End Of The Post In The Comments.

Friday

WOD

AMRAP 6 Minutes

Row 200
15 True Push Ups
Rest 2:00


AMRAP 6 Minutes


10 Wall Ball
10 Burpees
Rest 2:00


AMRAP 6 Minutes


5 Strict Pull Ups Palms Facing Away
5 Box Jumps (Max Height)

If you did todays WOD rx'd and would like to submit your score to the CrossFit Open please be sure that you register HERE and submit your score by Sunday for it to be validated. The next WOD for the Open will be announced next Tuesday night!

If any of you would like to redo the WOD to attempt a better score I will likely be taking another shot at it Saturday between 1:00-2:00

Mobility WOD

If you participated in the paleo challenge I hope that you picked up at least a few healthy habits that lasted more than just the 90 days. The real underlying goal was to change your life in a positive way. It has been over 2 weeks since the challenge ended-Are you still eating well? What has happened when you have not eaten well? What is your plan for nutrition now that the challenge is over? Tell us your story in the comments. This question will be out there all weekend until Sunday night.

Saturday Bring a Friend For The Team WOD!

Tom T. testing the thruster in 60+ pounds of gear and an oxygen mask.

Thursday

WOD

CrossFit Games Open WOD 11.1
AMRAP 10 Minutes

30 Double Unders
15 Power Snatch 55/75

Rest 5 Minutes

1 Round For Time
100 Sit Ups Un-anchored
Run 800

 Mobility WOD

Dont Forget-Saturday Bring A Friend!

Wednesday

WOD We will set the clock for 40 minutes following the warm up and we will transition right into each part:

Deadlift 3 Rep Max in 10 minutes

Clean 1 Rep Max in 10 minutes

20 Minute Skill Work -Week 4

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:



handstand push-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.


If you are interested in doing the CrossFit open WOD tomorrow please contact me so that we can arrange for you to have a judge. The CF Open WOD will be announced tonight on CrossFit.com

Mobility WOD

Saturday is bring a friend day! We will do a team WOD so bring someone to play with!

Results From The Paleo Challenge
Over All Winner: Drew Bollin
Best Recipes: CrossFit Mamma
Funniest Blog Posts: Bushy
Best Dressed: Short Shorts Jeremy (See yesterday's Post)
Cutest Couple: Tom and Traci
Lulu Junkie: Nicole G
Best Cheerleaders Drew and Nicole S.
Most Inspirational: Betty and Ryan
Most Dedicated: Greg B. and Kristin


Tuesday

WOD

1 Minute on at each station. 1 minute rest 3 rounds
Row
Double Unders
10 Meter Sprints
Box Jumps- Medium Box

Cool Video About The Woman Who Finished 3rd at the CF Games last year as she trains through her pregnancy. WMV MOV

Mobility WOD

Had a great time at the Party Saturday night-congratulations again to all who bettered themselves in the 90 day challenge! Here's to a new lease on life!

Monday

WOD

Helen

3 Rounds For Time
Run 400
21 KB Swings 1.5/1
12 Pull Ups


*FOR ANYONE INTERESTED IN THE CROSSFIT OPEN*
Over the next 6 weeks we will be a registered affiliate in the CrossFit Open. Every Tuesday night a new WOD will be announced and we will give our athletes a chance to participate in the Open WOD Wednesday or Saturday. If you would like your time to be put in to the global competition that is taking place please register here and I will help you submit your score by the Sunday Deadline. I hope that as many of you as possible participate.

Mobility WOD

Friday

WOD

AMRAP 5 Minutes
10 KB Swings 2 Pood/1.5
10 True Push Ups

1 Minute Break

AMRAP 5 Minutes

Rope Climbs
or
Ring Rows

1 Minute Break

AMRAP 5 Minutes

Row For Max Meters


Sarah and I visited Reebok CrossFit One today and they introduced us to something called the 'After Party' This is a bonus after the WOD and we liked it so much that we decided to bring it home and introduce it to all of you!

After Party
Hollow Rock And Roll 5 Minutes

In the C3 News:

Please Join Us Saturday Night at 6pm for the Paleo Challenge party and awards Ceremony-Everyone is invited! Dress like you are going to the Oscars!

Kristen Powell got her first strict pull up!!!

Morgan got her first strict pull up!!! 

Mobility WOD

Thursday

WOD

A.

Kelly

Five rounds for time

Run 400 meters

30 box jump, 24/20

30 Wall ball shots, 20/14

B.
3 Rounds Of Kelly


"We should be taught not to wait for inspiration to start a thing. Action always generates inspiration. Inspiration seldom generates action."


Frank Tibolt

Mobility WOD

Wednesday

WOD

Deadlift

3-3-3-3-3

Followed By:

On the minute for up to 20 minutes-Week 3


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:

handstand push-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.



Remember To Cast Your Votes For The Paleo Challenge!
The Party Is Saturday!
 
Mobility WOD

Tuesday

Fran

21-15-9
Thrusters and Pull ups

Just kidding

1000 Meter Row
50 10 Meter Sprints
500 Jump Rope
Any Order

Mark spent the weekend in Ohio competing. His teem came in Eighth out of 30! GREAT JOB!

Some awesome Fran times happened today. Great job everyone!

Don't' forget to dress up for the party Saturday! Everyone is invited. Please R.S.V.P. if you can come.

Monday

Fran

21-15-9
Thrusters 95/65
Pull ups

Mark had to do Fran in Ohio yesterday and didn't want the rest of us to feel left out. He  is so thoughtful!

OSCARS PARTY SATURDAY NIGHT!!! DRESS UP!

Everyone has worked so hard on the Paleo Challenge. Make sure you come support those who have stuck with it til the end... Curious who the winner is going to be? The Final Contestants are...

Greg
Drew
Jane
Erin
Nicole St.
Bushy
Danielle
Lilan

The winner will receive a cash prize of $400.00

Please Dress Up.

We will be giving out certificates for a few more categories but ALL OF YOU need to vote!

Funniest Blogger

Most Inspiring Male/ Female

Most Dedicated Male/Female

Best Recipes... The nominees are...

Littles
Lindsey
Crossfit Mama
Katie
Greg B
Nicole G

Best Dressed Male... The nominees are

Red shorts Jon
Short shorts Jeremy
Under armor Kyle

Biggest Lulu Junkie... The nominees are...

Traci
Kristen
Erin
Liz
Nicole G.
Nicole St.
Amy S.
Katherine
Amanda

Cutest C3 Couple... The nominees are...

Greg and Nettie
Bushy and Traci
Ken and Kristen
Drew and Jane
Jon and Danielle
Mike and Shelly
Mac and Leah
Jen and Keith
Mike and Michelle
Jon and Tom
Rob and Ann
Bobby and Molly
Gabe and Amy
Mike and Gabby
Nate and Dianna
Patrick and Melissa
Tim and Nicole

Please have your votes in by Wednesday. You can fill out a form at the gym or text me at 508-332-0058 if you can't make it in.

Please remember to Dress up and R.S.V.P

The Party is B.Y.O.B

Friday

WOD

Overhead Squat
3-3-3

Followed By
AMRAP 12 Minutes
A.
5 Overhead Squats 65/95
7 Pull Ups
9 Push Ups (Lift Hands Off The Ground At The Bottom Of Every Rep)

or B.
7 Overhead Squats PVC
7 Ring Rows
7 Push Ups

Thursday

WOD

For total time:


Collect 2:00 of l-sit. Immediately followed by,

2 Rounds

10 Strict Toes To Bar

50 Double Unders

20 Strict Knees To Elbows

50 Box Jump Feet Fully On The Box 24/20

30 Butterfly Sit Ups-No Momentum From The Arms Touch Shoulders to the ground when you lie back and hands to feet when you sit up

Score total time.

Mobility WOD

Wednesday

WOD

Press 1-1-1
Push Press 1-1-1

Followed by...


The following is a re-post from last week and ideally you will do the same movement or movements that you did last week and continue to do so for the next few weeks.


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:


handstand push-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.

There is a lot going on at CrossFit Cape Cod during March. We plan on doing:

The Paleo Challenge After Party March 12th at 6pm. Everyone is invited.

Bring a Friend Day March 19th-been talking about CrossFit? Got People Curious? Have a really hard time explaining what CrossFit is? Bring your friends and let them try a Workout!

CrossFit Cape Cod Endurance Team: We will be starting a group for those interested in learning running as a skill and participating in skills and drills and various running workouts 2-3xper week. We will hold a meeting for those interested toward the latter half of the month. Please let me know ahead of time if you would like to participate.