Wednesday

WOD

5 Rounds For Time


5 Reps Front Squat (Best Weight With Correct Form)

Run 400

Compare to: Monday April 4th

WWW.MOBILITYWOD.COM
LET THE GAMES BEGIN!

Tuesday

WOD

10 Rounds For Time
10 Deadlifts 135/95
10 Push Ups


Can You Do All 100 Push Ups To This Standard?

Classes At 9&10am Only

Monday

WOD

??????

Show up to find out!

http://www.mobilitywod.com/

Saturday Is Free For A Friend Or Family Member!!!

Friday

Warm Up/Part 1
2 Rounds
15 Box Jumps 24/20
15 Kettle Bell Swings 2/1.5
25 Sit Ups
10 Pull Ups
25 Double Unders

WOD/Part 2

1 Mile Time Trial or 2k Row Time Trial

The Regionals Start This Weekend!- Get Updates Here

http://www.mobilitywod.com/

The Cape Cod Intimidation Academy

Thursday

WOD

As Many Rounds As Possible In 15 Minutes

50 Steps Walking Lunges
25 Push Ups

Mikko WMV MOV

WWW.MOBILITYWOD.COM

Bushy With A Perfect Rack

Wednesday

WOD

5 Rounds Rest As Needed Between Rounds
3 Back Squats
Max Rep Strict Pull Ups-If you can, do them weighted.

You can add weight to the sets of Back Squats For Example:
Set 1. 225/11 Pull Ups with the weighted vest.
Set 2. 245/8 Pull Ups with the weight vest and a 15 lb Dumbell
Set 3. 265/7 Pull Ups with a 40lb dumbell
Set 4. 275/7Pull Ups with a 40lb dumbell
Set 5. 280/5 Pull Ups with a 45lb dumbell

WWW.MOBILITYWOD.COM

"Far and away the best prize that life has to offer is the chance to work hard at work worth doing."


- Theodore Roosevelt

ACTIVE RECOVERY!!! Tonight at 6:30!!!

Why active recovery? Because Amy S. is a flexable ninja and you want to be just like her!

If you have red spots under your eyes from the wall climbs that's actually normal and it will go away pretty quickly.

Warm Up/A. Part
3 Rounds
Run 200
12 Burpees
12 Kettlebell Swings 1.5/1

WOD/B. Part
AMRAP 5 Minutes
3 Deadlifts
7 Dumbell Push Presses (No Dropping The Dumbells)

Thank you all again for the great comments about CrossFit and intimidation-I was talking to someone that works next to CrossFit Cape Cod today and she said-"How do you get accepted to that school? There must be some sort of selection process, everyone over there is so fit!" My reply was "That is our goal-they didn't start out so fit, we actually like helping the people who need it the most and we accept all levels."
As I think about it later I'm drawing the conclusion that we can't help but be intimidating-fine let's be so fit and exercise so intensely that we look like some kind of an 'academy for the extremely fit.' If that lady wanted to be fit herself she should march right over and sign up -weather she's scared or not- wanting to be just as fit as the people she sees at CrossFit Cape Cod. Obviously whatever we are doing we are doing something right! Intimidated or not that is an excuse-NOT a reason to deprive yourself of being strong and capable.


http://www.mobilitywod.com/

Active Recovery Tuesday Night at 6:30!!!

Q.What happens when you mix the Mobility WOD, physical therapy and a professional Yoga instructor??? A: Active recovery with Amy S.!!!

Monday

WOD

3 Rounds For Time

21 Front Squats 95/65
7 Wall Climbers
50 Anchored Sit Ups
7 Wall Climbers

WWW.MOBILITYWOD.COM

Remember Every Saturday At Noon We Offer Free Intros For Your Friends & Family!!!

Zach has come soooo far in his quest for fitness! We are proud of you Zach and we will miss you when you leave in June!

Friday


WOD

3 Sets For Max Weight
5 Power Cleans 3 Thrusters
The 5 Power Cleans and 3 Thrusters are 1 'set.' You move right from the power cleans to the thrusters with one bar for all 8 reps.

Followed By

AMRAP 5 Minutes
5 Burpees
7 Box Jumps 24/20

Thank you for the comments answering my question about intimidation and CrossFit yesterday. If anyone else would like to keep the ball rolling please add to the discussion in today's comments.

Lots of Free content lately in the CrossFit Journal!

I am not Breast Cancer

The Purpose Of CrossFit Parts 1-2 (Contains Explicit Language)

Accomplishment Of A 10 Year Goal

Winning The Open Part 1  
Winning The Open Part 2
Winning The Open Part 3

That is only about half of the great free stuff available in May from the CrossFit Journal-Enjoy!

Amy Kular-Always at the 6:30-getting better every day!

Thursday

WOD

3 Rounds
Row 500
Run 400
Rest 3:00 between rounds

I have been told dozens of times that people want to try CrossFit but they are way to intimidated. Tell us in your own words weather or not people should be intimidated to come try out CrossFit Cape Cod.


WWW.MOBILITYWOD.COM

Image From www.CrossFit.com

Wednesday

WOD

Overhead Squat 5-5-5

Followed By

Five Rounds For Time of:
10 Toes to Bar

15 Wall Ball 20/14 10/9

20 Double-Unders




Accomplishment of a 10 year goal. WMV MOV

WWW.MOBILITYWOD.COM

Mason Broad Jumping

Tuesday

WOD

AMRAP 20 Minutes

20x10 Meter Sprint
7 Chest To Bar Pull Ups
7 Ring Dips

Congratulations to everyone on a fantastic CrossFit Total Today! It was fun to go at such a different pace and be so social-everyone did an amazing job!

More Charles Barkley Doing CrossFit

WWW.MOBILITYWOD.COM

Any of these faces look like you during the total?



Monday

WOD
"CrossFit Total"


Back squat, 1 rep Max

Shoulder Press, 1 rep Max

Deadlift, 1 rep Max

You will have 15 minutes at each station. Start the warm up individually as soon as you come in the door:
500 meter row
30 sit ups
Overhead walking lunges 30 steps
15 Burpees
Then we will review the movements together at 10 minutes past class start time. There is a 45 minute cut off time so move through efficiently.


From Thin To Fit- An Anorexics Story
 
WWW.MOBILITYWOD.COM
 
 

Thursday

WOD

8 Rounds
Run 200 Meters
25 Sit Ups
25 Double Unders

Thank you Kristin  Powell for yesterdays link and this one as well-if you guys ever find articles you think would benefit the community please pass them along!

Skinny Fat

Checking in 1/3 of the way through the 31 day good carb,bad carb nutrition challenge. Any questions? Still in? Fall off? Give Up? Let us know where you're at in the comments for better or for worse.

www.mobilitywod.com

Bring A Friend Saturdays At 12:00 So That They Can Try CrossFit For Free!

Who ever brings the most friends gets a free t-shirt or sweat shirt-Every Month!

Wednesday

WOD

Complete as many rounds as possible in 20 minutes of:


5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

Cholesterol. It’s a word that strikes fear in the heart of anyone who’s watched daytime television commercials. Countless foods and drugs promise to reduce it, but do you really know what it is or why you would want to reduce it? This article is a quick and dirty primer on cholesterol.


www.mobilitywod.com 

Tuesday

WOD

Thruster
3-3-3
Do 3 Sets At Your 3 Rep Best

Followed By

3 Rounds
15 Thrusters (Select Appropriate Weight Based On The 3-3-3)
15 Bar Facing Burpees

Mobility WOD

Congrats To The CrossFit Cape Cod Crew That Ran The Lovin Life 5k on Saturday-They Cleaned Up! Bushy took 6th, Ben Burley finished 7th,Greg B.-9th,Robb came in 10th  Ann took 15th and, Jessie and Ryan ran their first ever races coming in 42nd & 50th Results Here Great Job everyone!

Monday

WOD

Power Snatch 1-1-1-1-1

Followed By

21-15-9 for time of:

Box Jump 24/20
Power snatch 75/50
Pull-up Ups

Thank you very much to Dave C. for putting on an excellent and educational rowing Clinic Saturday! Fun fact: Dave Rows Nearly 2 MILLION meters a year-no I'm not kidding.
Mobility WOD

Farmers and Lumber Jacks With CrossFit Kids WMV MOV

Make Sure You Check Out The Up Coming Events On The Left Of The Page!

Friday

WOD

Press
3-3-3

Followed By
4 Rounds
1 Minute of Pull Ups
1 Minute of Kettle Bell Swings
Run 400
Each Round will last for 6 minutes-after the run if there is time on the clock you can rest the remainder of the 6 minutes. Score the time each round takes you and your number of reps.


We all want to get better. Here is how.
"I want pull ups sooo bad!" I hear it all the time. It is a good thing, that people want to get better at CrossFit and become stronger fitter and more capable. It can be frustrating however if you are missing any of the components that will contribute to the skill you wish to acquire. The following is from the earliest Crossfit Journals by the founder of CrossFit Greg Glassman. Essentially this is referred to as what is called "The CrossFit method."-the same method that if followed will allow you to achieve the fitness goals you set. I am going to interject some things as we go-ready?!

First here is a simple pyramid graphic that shows the basic concept. Every good building needs a foundation and so does every good athlete. A poorly constructed foundation will result in collapse if the integrity of the structure is tested. So lets look at all the levels.

What is the CrossFit method?


The CrossFit method is to establish a hierarchy of effort and concern that builds as follows:


1.Diet - lays the molecular foundations for fitness and health.

You become what you feed yourself with. Healthy foods=healthy you. Good nutrition=good performance. This is the basis for everything-the notion that you can eat whatever you want and just exercise it off is totally false. Notice that diet effects you on a molecular level. What materials are you building with? You can't get away from the fact that your health energy, and abilities are limited by how well you fuel yourself.  You want your pull ups sooo bad? This is the first place to look. 
2.Metabolic Conditioning - builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways. 

I am going to take some liberty here and just focus on one aspect of met-con. How's your breathing? This is a big piece of what constitutes met-con. So you hate to run,row,practice double unders etc. Sorry but this is step 2. You get your nutrition in order and then build the lungs to be able to complete a 20 minute WOD.


3.Gymnastics - establishes functional capacity for body control and range of motion.

"Finally! Exercise! But where are the weights?" You may say. Well being able to properly complete a full range of motion squat-is the first step before putting weight on your back. Doing a push up, dip, lunge, sit-up, air squat, pull-up, pistol, handstand push up, jump, muscle up, rope climb- with control and full range of motion -are required skills for developing well rounded fitness. How well do you do with these?


4.Weightlifting and throwing - develop ability to control external objects and produce power.
You've conquered all the other white belts and you are now ready for the next level. Weightlifting. Doing cool stuff like getting your own body weight or multiples of it in various lifts like squats, cleans, presses, deadlifts, & snatches. Or getting proficient with the kettlebell or medicine ball all are part of the fun in the weightlifting category.
But truthfully this is the pinnacle for most of us. The importance of having developed the 3 required levels underneath this one will plague you if you've tried to jump ahead. That would be like living on a 3rd story that has weak spots in the floor-sure up your nutrition and master the basic gymnastic movements-then worry about getting that quadruple body weight deadlift.
5.Sport - applies fitness in competitive atmosphere with more randomized movements and skill mastery.
This one makes perfect sense. On a larger level we have professional athletes-especially CrossFitters-who have to have exceptional ability in all four developmental levels of the pyramid to make it into the arena. This is a small percentage of the world's population. For the rest of us a practical way to look at it is that the workout of the day is our sport. Hopefully I don't need to explain to you that other members of CrossFit Cape Cod are not your opponent. We get motivation from each other-sure-but no one 'looses.' That said how you play the game is a lot more important than the numbers you put up. I'm going to yell this one so that everyone hears it, beacuse its important- THE WEIGHT MEANS NOTHING IF YOU ARE NOT DOING IT RIGHT!!! You are just going to hurt yourself. Also, your time is nowhere near as important as correct movement and full range of motion.* Of course, have fun and enjoy the process. Figure out-likely with the help of a coach-where you are and work at your full relative intensity,based on your current levels and goals. Take care of the basics and enjoy the success that comes from having a solid foundation. Follow the CrossFit Method and be patient, you won't have to wait long to achieve a fit capable athletic you. And the final word from Coach Glassman-
 
"We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer."
 
From The Free CrossFit Journal Article FOUNDATIONS
 
*Only WODs and lifts that are witnessed by 2 members or 1 trainer and deemed acceptable are going to make it on the records board. DO NOT write yourself on the records board.
 
http://www.mobilitywod.com/

Thursday

WOD

Front Squat
5-5-5
3 Sets Or 5 At Your Best Weight

Followed By
50-40-30-20-10
Walking Lunge
Sit Ups

"Alcohol Will Make You Suck"

Mobility WOD

                                                         Amanda

Wednesday

WOD

Power Snatches
5-5-5

Work up to a set of 5 and do 3 sets at that weight.

Sage Burgner demonstrates the power snatch wmv mov There are still a few spots left at the Olympic lifting clinic with Sage July 23rd-sign up at C3 or e-mail me if you are interested.

Followed by

AMRAP 12 Minutes
5 Power Cleans
10 Box Jumps

Use your best weight on the clean and your best height on the box jumps.
Mobility WOD 

Matt 

Tuesday

WOD

Overhead Squat
In 15 minutes find your 1 rep max

Followed By

Jeremy
21-15-9
Overhead Squats
Burpees

'Isabel Off' WMV MOV

Join us Saturday during the afternoon open gym for a rowing clinic with Dave Charbuck

http://www.mobility/

Monday

WOD

'Moore'

As Many Rounds As Possible In 20 Minutes
1 Rope Climb
400 Meter Run
Max Reps Hand Stand Push Ups

Scale The Rope Climb With Strict Pull Ups Or Ring Rows
Modify The Hand Stand Push Ups As Needed With The Low Wall Or Boxes


Julie Foucer WMV MOV

The 31 Day Good Carb, Bad Carb, Nutrition Challenge.

By way of review the way the challenge works is that for the entire month of may you do your absolute best to replace 'bad carbs,' the high glycemic stuff like sugar, bread, pasta, and  similar things with 'good carbs,' veggies, veggies, veggies and 2 servings of fruit per day. Try not to overthink it and get hung up on the footnotes and clauses and variations to each statute. A serving of fruit is a serving of fruit-1 apple, 1 Orange, one bananna-or that amount of fruit like pineapple blueberries, watermelon etc.
The big difference between this and the paleo challenge is that I think this will actually work better! Time will tell, but it is not very hard for paleo to turn into lots of paleo fudge, apple crisp, wine and 12 servings of fruit a day. Yes all of these foods have thier place-but large amounts everyday will not impact performance or weightloss with the desired goals. True it's more nutritious than fast food and probably won't make you fat-but hey we are crossfitters-good enough-just isn't! On the 31 day challenge-alcohol is a no go. It's only 1 month. If you have your usual bacon and there is a little sugar burried in the ingredients that won't cost you your point for the day. If you have a spoon of maple syrup or honey in your tea or coffee-fine. We are more concerned with the larger amounts of carbs from a non nutritive source-even smaller amounts of which will cost you your point for the day-i.e. candy,mints, a taste of dessert,chips,crackers, etc.
Please if you have questions during the 30 remaining days use the comments section to ask questions and the community can feel free to chime in-I will do my best to keep up with looking in and providing feedback. Let The Fun Begin!


Mobility WOD