Please Note The Announcements Below The WOD

Thursday

WOD

15 Power Cleans
30 Box Jumps
12 Power Cleans
24 Box Jumps
9 Power Cleans
18 Box Jumps
6 Power Cleans
12 Box Jumps

15 Minute Time Cap. Go "Smart Heavy" On The Cleans (See 'Darn You Annie Sakamoto' From Friday's Post)- Guys Rx'd 24" Box Girls 20" Box

Rest 5:00

Run 1.5 Mile Time Trial Triathlon Participants Run 2 Miles

Announcements

Schedule

This Monday We Will Have Class At 8am and 9am Only

Now That Summer Is Over There Will No Longer Be An 8:30am Class M,W,F. Please Let Us Know If This Affects You.

We Are Adding A 6:30 PM Class Tuesday And Thursday Evenings. This Starts Next Week!

Up Coming Events!
In No Particular Order...
A.
Nutrition Challenge!
Weigh In The Week Of Saturday The 17th The Challenge Will Be For 6 Weeks Until Weigh Out On October 29th. The Cost Will Be 25$. Most Of The Rules Will Be The Same As The Last Challenge.

B.
Fall Team Rowing Challenge From September 15th-October 15th.
Our Goal As An Affiliate Is To Row Over 100,000(!) Meters. This Challenge Is Put On By Concept 2 and I will Be Creating A Team That You Can ALL Log Onto As Members. Meters Rowed During Our WODs And Warm-ups Will Go Toward The Goal. This Will Transition Beautifully Into Our Next Up Coming Event...

C.
The Cranberry Crunch Rowing Challenge
Some Of You Have Already Participated In This Event (And Won!)
It Is Usually In January And It Is An Indoor Rowing Race Of 500m and/or 2000k Meters
It's the middle Of Winter On The Cape-Why Not Row Competitively,It's Something To Do? That's as Compelling As I Can Be.

D.
The Triathlon In Hyannis is September 10th At Craigville Beach. It Starts At 7am. Feel Free To Come Down And Cheer!

E.
The Garage Games Are September 24 and 25th At CrossFit New England. Myself And Amanda Are Registered-We Would Love Your Support.

Wednesday

WOD

Back Squat
5-5-5-5-5

Follwed By:

30 seconds on at each station,rest 30 seconds-6 Rounds.
Ring Dips
Toes To Bar

Tuesday

WOD

Push Press
2-2-2-2-2

Followed By

For Time:
50 Wall Balls
50 Burpees
50 Double Unders







Monday

WOD

'Helen'

3 Rounds For Time

Run 400
21 Kettlebell Swings 1.5/1
12 Pull Ups

Image From www.CrossFit.com

Friday

WOD

3 Rounds For Time

40 Sit Ups
30 Box Jumps 20/18
20 Pull Ups

Darn You Annie Sakamoto!

Burgener Warm Up Corrections wmv mov

Triathlon Training

Between Now and Next Friday
WOD 1.
Swim 2x 400 Rest 3:00 Between Rounds
WOD 2
Bike 5x2Miles. Immediately After Yo Finish The 2 Mile Bike Transition Into A 1:00 Run At Your 3.5 Mile Pace Rest 3:00 Minutes Between Rounds
Again, This Week It Is Recommended That You Only Do 4 WODs Plus This Endurance Work.

For the Clean, Jumping With The Hips, Legs, and Shrug, Generate All The Power Through The Middle While The Arms Stay Straight.

Thursday

WOD

3 Rounds For Time
10 Front Squats
10 Hang Power Cleans
10 Deadlifts
Use One Barbell Guys Rx'd 155 Ladies 105

The Fountain Of Youth

Mobility WOD

Wednesday

WOD

5 Rounds Of 6 Minutes Each

1 Minute Of Ring Dips
1 Minute Of Rope Climbs
Run 400
Rest For Whatever is Left Of The 6 Minutes

"CrossFit Where Navy Seals and Moms Go To Get Ripped"

Mobility WOD

Tuesday

WOD

100 Overhead Sqauts For Time-Each Time You Drop The Bar Do 10 Pull Ups 15 Minute Time Cap
Guys Rx'd 95 Ladies 65

Mobility WOD

Congrats To Amy S. Who Paddled 34 Miles For Charity In 11 Hours!!!

Monday

WOD

Press

3-3-3

Followed By

AMRAP 10 Minutes

5 Burpees
7 Kettlebell Swings 2/1.5
12 Sit Ups

Mobility WOD

Triathlon Training

20 Days And Counting!!!

This Week Do No More Than 4 CrossFit WODs and for Tri Training Complete The Following:

WOD 1
Swim 100 followed by Run 1 Mile, 3 Rounds For Time

WOD 2
Bike 12 x 1 Mile Rest 1:00 between rounds

Let us know in the message boards when you plan to do these if you want company on them.

Friday

WOD

5-5-5 Weighted Pull Ups

Followed By

9-12-15-12-9
Ring Dips
Toes To Bar
Deadlift 245/165

End With 100 Meter Run, Lunge Back 100 Meters

Mikko Interview wmv mov

The Garage Games

Mobility WOD

Thursday

WOD

'Tosh' 

Run: 3 x (200m, 400m, 600m)


Work:Rest of 1:1. Rest the exact time it takes to complete each distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 75 seconds, rest 75 seconds, etc.


Tosh Does Grace WMV MOV

A Letter From Jill Spealler

Mobility WOD

Wednesday

WOD

5 Rounds Rest As Needed Between Rounds ( Suggested 3-5 Minutes)

5 Reps Back Squat
Max Push Ups

Elyse Umeda Gives It Her All

Mobility WOD

THERE WILL BE AN ACTIVE RECOVERY/MOBILITY CLASS AT 6:30PM WITH AMY S.!!!

Tuesday
WOD

5 sets of 3:00 AMRAP:
5 Burpees
7 Box Jumps 24″/20″
9 Power Cleans 135/95
Rest 1:00 between sets

Humbled

Mobility WOD

Upcoming Events!!!

Kipping Clinic Saturday August 27th at 12:00 noon.
10$ We will spend time just focusing on kipping in the bands, Traditional Kipping and the Butterfly Kip. Come Refine Your Technique And Speed Up Your WODs!!!

Hyannis Sprint II September 10th 7am At Craigville Beach

6 Week Cape Cod Nutrition Challenge!!!
We will Do A Six Week Version Of The Same 90 Day Challenge We Did Last Winter
We Will Hold Weigh-Ins Saturday September 17th And Weigh Out October 29th The Cost Is 25$ More Info Coming Soon!!!

PLEASE READ THIS 


Monday


WOD

5 rounds each for time of:
9 Thrusters 95/65
12 Pull ups
Row 15 calories
Rest 3:00 between rounds




Triathlon Training


Biking This Week Before Saturday


WOD

“Tosh”

Bike 3 x (1/2M, 1M, 2M)
Work:Rest of 1:1. Rest the exact time it takes to complete each distance in a set. For example, swim 50m in 45 seconds, rest 45 seconds, swim 100m in 120 seconds, rest 120 seconds, etc.


On the day you do the biking practice your transitions from bike to run after the 1&2 mile intervals. See how quickly you can take your helmet off (helmets are mandatory in races) change shoes or shirt, get your water, and be completely ready to run the 3.5 without actually running. Try Practicing 1 or 2 times during rounds 1, 2, and 3


Swimming This Week Before Saturday


200 Meters 3 Rounds Rest 4 Minutes Between Rounds On The Final Round Transition Out Of Your Swim Cap (Mandatory On Race Day One Will Be Provided) Swim Goggles, Wet Suit (Recommended But Not Mandatory) and Into Your Cycling Shoes With Clean Feet, Your Helmet, and Whatever Else You Plan On Wearing For The Ride.


Take As Much Time As You Need To Ahead Of Time Laying Your Things Out Before You Start The Workout Where You Will Practice Your Transitions. Keep Your Area Tight and Organized and Plan How You Will Transition.

The Swim and Bike Should Be Done On Separate Days


Mobility WOD


Post Season CrossFit Games Wrap-Up

Thursday


WOD

AMRAP 10 Minutes

5 Power Cleans @ 60% 1 Rep Max
7 Chest To Bar Pull Ups

As Soon As The 10 Minutes Is Up Immediately Do:

1:00 Sit Ups
1:00 Single Unders
1:00 KneesTo Elbows
1:00 Double Unders
1:00 Toes To Bar
1:00 Triple Unders

Again in case you missed it in the comments please stay out from behind the trainers desk-thanks for the cooperation.

Triathlon Training Between Now And Monday:
Bike 12 Mile Time Trial
Swim 1:00 sprint 1:00 off x 8 Stay along the shore in waist to chest deep water.
Can Be Done On Seperate Days

Mobility WOD

Female Masters Competitior 2011 CrossFit Games

Wednesday

WOD

Back Squat
3-3-3

Weighted Push Up
5-5-5

For both the squat and weighted push use max weight for all 3 sets.

Followed By

Tabata Squat and Push Up Mash Up
Go Back and forth between the squats and push ups and score the lowest numbers, not your total reps.

Confidence

Mobility WOD

Tuesday

WOD

AMRAP 7 Minutes


1 Rope Climb
10 Box Jumps 30/24

Rest 3 Minutes

AMRAP 7 Minutes

Row 200m
10 Kettlebell Swings 2/1.5
Mobility WOD

Female Competitor From The Masters Category

Monday

WOD

Snatch

Technique Work

Followed By

CrossFit Games Open WOD 1

10 min AMRAP of:

30 Double-unders
15 Power snatch

Deep Breath

WOD SUP CrossFit Sport Series

Mobility WOD

'Iceland Annie' The Fittest Woman On Earth

Friday

WOD

Run 800
5 Rounds For Time
5 Thrusters 60% 1 Rep Max
8 Chest To Bar Pull Ups
Run 800 

The Spirit Of The Games

Mobility WOD

Always a revolutuionary thinker Bryce blends CrossFit/Recycling/Hydration/& Fine Wine

Thursday

WOD

For Time
20 Calorie Row
30 Ring Dips
40 Burpees
50 Kettlebell Swings 1.5/1
60 Sit Ups
70 Steps Walking Lunge

Mobility WOD

Masters Competitor At The 2011 CrossFit Games 

Wednesday

WOD

7 Rounds For Time
20 Double Unders
12 Dead Lifts 185/115
10 Toes To Bar

If you want to be put on a team for the Hyannis Sprint Triathlon tell us in the Comments what you'd like to do and we can try to pair you up! Looks like we are getting some people on board! Lets have some fun!


Mobility WOD

Congratulations to all the winners of the CrossFit Games 2011!!!

Tuesday

WOD

5 Rounds Rest As Needed Between Rounds (3-5Minutes If Possible)
Strict Press Max Reps With 75% Of Your 1 Rep Max
Strict Pull Ups (Try To Get A Minimum Of 10 Per Round)

Tip-Train Palms Out and Palms In To Build Strength With Both Grips Rather Than Just Favoring 1 Grip

The Champions

The Offer Stands For Anyone Who Would Like To Join Us September 10th For The Hyannis Sprint Tri II. Post To Comments If You Would Like To Be Part Of A Relay Team And Offer Your Skills For The Swim Bike Or Run And We Will Try To Make Up Some Teams. If You Sign Up As An Individual Let Us Know In The Comments! Your Wod This Week Is 25 Minutes On The Bike-How Much Distance Can You Cover? And Swim 6 Minutes Straight. Dose Not Have To Be Done In The Same Day- That's It-The Rest Will Be Done In The WOD And We Will Ramp Up For The Next 5 Weeks.Who Wants To Challenge Themselves?