Friday
WOD
Clean and Jerk
Find 1 rep Max
Followed By:
Grace
30 Clean and Jerks For Time
135/95 Scale 115/75, 95/65, 65/45, 45/30, PVC/wave your hands in the air like you just don't care.
MOBILITY WOD
Paleo Put to the test in a study with diabetes. (Thanks McGrail!)
Can't Thank Jane And Drew Enough For All The Hard Work Today Transforming Our Space! Come Check It Out!
Reminder-Garage Games Athletes Meeting At 1pm Saturday
Don't Forget to write your scores on the Nutrition Challenge Board Every Week!
Thursday, September 29, 2011
Wednesday, September 28, 2011
Garage Games Competitiors Meeting Saturday at 1:00
Thursday
WOD
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Chris Spealler 6:42
MOBILITY WOD
From The Garage Games Website
The two-day competition is designed for competitors new to CrossFit, fire-breathers, and everyone in between. It is a last chance to compete hard in the crisp fall air before the winter rolls in. There will be 5 events in the two days. The final results will crown the most well-rounded individuals. The RX athletes need to be proficient in moving 95/65lbs through all traditional barbell variations, and must be able to do unassisted pull-ups. The scaled division must be proficient in moving 65/45lbs through all traditional barbell variations, and must be able to execute pull-ups with a medium sized band (typically they are blue or purple). This is a great first time competition, but will also please the veterans. We hope that you will join the fun!
WOD
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Chris Spealler 6:42
MOBILITY WOD
From The Garage Games Website
The two-day competition is designed for competitors new to CrossFit, fire-breathers, and everyone in between. It is a last chance to compete hard in the crisp fall air before the winter rolls in. There will be 5 events in the two days. The final results will crown the most well-rounded individuals. The RX athletes need to be proficient in moving 95/65lbs through all traditional barbell variations, and must be able to do unassisted pull-ups. The scaled division must be proficient in moving 65/45lbs through all traditional barbell variations, and must be able to execute pull-ups with a medium sized band (typically they are blue or purple). This is a great first time competition, but will also please the veterans. We hope that you will join the fun!
Tuesday, September 27, 2011
Garage Games Competitor Meeting-1:00 Saturday
Wednesday
WOD
3 Rounds
1 Minute As Many Box Jumps As Possible 24/20
Rest 1:00
1 Minute Max Calories Rowed
Rest 1:00
1 Minute Double Unders (Do NOT tie knots in the jump ropes to shorten them!)
Rest 1:00
Run Your Fastest 200-you have 2:00 until the next round starts.
Garage Games Competitors-strict standard on the box jumps and rower. No touching the handle until GO and no letting go early. Run 2 extra 200's after the 3rd round this time with the sandbag.
MOBILITY WOD
"Obstacles are those frightful things you see when you take your eyes off your goal."
- Henry Ford
WOD
3 Rounds
1 Minute As Many Box Jumps As Possible 24/20
Rest 1:00
1 Minute Max Calories Rowed
Rest 1:00
1 Minute Double Unders (Do NOT tie knots in the jump ropes to shorten them!)
Rest 1:00
Run Your Fastest 200-you have 2:00 until the next round starts.
Garage Games Competitors-strict standard on the box jumps and rower. No touching the handle until GO and no letting go early. Run 2 extra 200's after the 3rd round this time with the sandbag.
MOBILITY WOD
"Obstacles are those frightful things you see when you take your eyes off your goal."
- Henry Ford
Monday, September 26, 2011
Registration is OPEN for the Garage Games at CrossFit Southie November 12,& 13!!! Click here and then click New England Finals Nov 12, 13 on the GG website. Post to comments if you sign up!
Tuesday
WOD
5 Rounds
3 Deadlifts
Max Push Ups
10 Strict Knees To Elbows
This Wod Is Not For Time.
Rest 3-5 Minutes between rounds
GG Competitors Use Push Up Standards From Natick
Mobility WOD If you are competing in the Garage Games you are required to Mobilize at least once on days you workout.
Garage Games Results
Living Well On 40k a Year
I put up a scoreboard for the nutrition challenge- all you have to do is write your totals for each week in the designated column. Careful not to smudge each others scores. If you haven't paid, weighed in or done 3 benchmarks by this Sunday you won't be eligible for prizes...
Tuesday
WOD
5 Rounds
3 Deadlifts
Max Push Ups
10 Strict Knees To Elbows
This Wod Is Not For Time.
Rest 3-5 Minutes between rounds
GG Competitors Use Push Up Standards From Natick
Mobility WOD If you are competing in the Garage Games you are required to Mobilize at least once on days you workout.
Garage Games Results
Living Well On 40k a Year
I put up a scoreboard for the nutrition challenge- all you have to do is write your totals for each week in the designated column. Careful not to smudge each others scores. If you haven't paid, weighed in or done 3 benchmarks by this Sunday you won't be eligible for prizes...
Sunday, September 25, 2011
I will post about the garage games probably tomorrow...I will say this-it was an awesome experience, and Amanda did incredible! Thanks for everyone's support and for all who attended I am thrilled that you were inspired to compete. The next event is scheduled for November 12 at CrossFit Southie. There is a scaled and rx,d Division. Whose interested?
Please register your nutrition challenge points with us tomorrow for last Saturday-to this Saturday.
Monday
WOD
Thruster
3-3-3-3
Followed By:
Jackie
1000m Row
50 Thrusters 45lb Bar
30 Pull Up
For Time
Good news! I got 2 used rowers this weekend-they both need a little work but they will serve us well especially through the challenge!BY THE WAY...WOW!!! The CrossFit Cape Cod Team Is AMAZING! Together we have over 500,000 meters! Great job to all the participants-keep up the great work!
Please register your nutrition challenge points with us tomorrow for last Saturday-to this Saturday.
Monday
WOD
Thruster
3-3-3-3
Followed By:
Jackie
1000m Row
50 Thrusters 45lb Bar
30 Pull Up
For Time
Good news! I got 2 used rowers this weekend-they both need a little work but they will serve us well especially through the challenge!BY THE WAY...WOW!!! The CrossFit Cape Cod Team Is AMAZING! Together we have over 500,000 meters! Great job to all the participants-keep up the great work!
Thursday, September 22, 2011
Saturday-Normal Schedule! 7am and Noon.
Friday
WOD
3 Rounds For Time
21 Kettle Bell Swings 2/1.5
50 Sit Ups
Followed By
Death By 10 Meters
We will start with 3 and 3 then go to 4 as a way to save time, then continue up the ladder on the minute until you are no longer able to continue.
As of Saturday Week One of the Look Feel and Perform Better, nutrition challenge is behind us! Please hand in your points for the week to myself or Sarah an we will be starting a scoreboard. Let us know how its going-are you finding it easy? Going nuts? What's working what isn't? Let us know in the comments so we can all share and benefit.
Keep up all that rowing! Again we have until September 30th to keep adding team members-even if you play the fish game 3 times a week and add the meters to the teams total-it will be a big help!
Garage Games
Saturday the first Heat goes at 9:20am and the same on Sunday. They are all day both days at CrossFit New England, 15 Tech Circle, Natick Ma.
Wednesday, September 21, 2011
As Of Right Now It Is A Strong Possibility That We Will Only Be Holding Classes At 7am On Saturday Because We Are Traveling For The Garage Games-We Will Post The Final Schedule Tomorrow.
Thursday
WOD
Cindy
As Many Rounds Possible in 20 Minutes:
5 Pull Ups
10 Push Ups
15 Air Squats
Forestdale 5k Run for a good cause-register online or Amy Kestenbaum was nice enough to bring in some entry forms so that we can all come out and support her kids school! The race is Sunday October 16th at 7:30, with an under 10 Kids Dash at 8:45.
We are ranked 50th in the Fall Team Challenge out of 270 teams. Among CrossFit Gyms we are 3rd. Registration closes on September 30th. Even if you just sign up and join the team (it's completely free!) and don't do any extra rowing, but only submit the meters you row in WODs and warm ups it still helps our team for the overall competition. So what are you waiting for? Go to www.concept2.com now!
Tuesday, September 20, 2011
Wednesday
WOD
Garage Games WOD 1
3 Rounds for time of:
16 Power Cleans (Rx:155/105) (Scaled: 115, 80)
600 meter Run
CrossFit Games On ESPN 2
Masters Competitor Kelley Guilliory: Embrace Your Weaknesses
WOD
Garage Games WOD 1
3 Rounds for time of:
16 Power Cleans (Rx:155/105) (Scaled: 115, 80)
600 meter Run
CrossFit Games On ESPN 2
Masters Competitor Kelley Guilliory: Embrace Your Weaknesses
Monday, September 19, 2011
Video May Disturb Sensitive Viewers. I Thought It Was A Great Example Of A Team Deadlift-Functional Fitness! He Is Doing Well According To Recent Reports.
Tuesday
WOD
Garage Games WOD 5
For Time:
20 Toes To Bar
30 Thrusters
40 Burpees-Jump 12 inches off the ground at the top of each rep.
50 Box Jumps 24/20
Our Resident Row Master Dave Churbuck Posted Some Rowing Wisdom In The Comments And I Wanted To Be Sure All Had A Look:
Some suggestions for fellow rowers working on the Fall Rowing Challenge:
There are two personal awards given by Concept2 for completing the Challenge (little pins, certificates, etc.). One for 100,000 meters between 9/15-10/15 and another for 200,000. We need at least ten people to row 100K each. So do the math and break it into bite size pieces:
100,000 divided by 30 is 3,333 meters per day. Since C3 is closed on Sunday, and unless you own an erg of your own, that means 3,900 meters per day for 26 days -- so what the heck, call it 4,000 meters a day to get the job done.
Here's how to get half of these meters knocked off through force of habit. Get on an erg five minutes early and pull 1000 meters. After the WOD, do it again for 1K. You don't need to kill yourself. A meter is a meter. So there's half of your daily allotment racked up warming up and cooling down.
Where does the other 2K come from? Well, that's why they call it a "Challenge." You can go nuts and finish the day with a 2K piece, or, you can find a day during the week when you can fit in TWO workouts -- the normal WOD and a rowing-only session (try to space them as far apart as possible). Take that rowing-only workout and settle in to bank some serious meters.
Long erg pieces are misery if your butt isn't conditioned to sitting on the seat. Pads make it worse. Give it some time and your ischial protrubances -- aka your Butt Bones -- will settle down and you'll be able to spend up an hour at a time on the Wheel of Pain.
Long erg pieces are harder on your mind than anything else. To keep from going crazy bring music and set of sweat-proof headphones/earbuds. I tend to favor Industrial Metal, Techno, etc. Anything with a good driving beat. Stuff like James Taylor will not inspire you to row hard. Trust me. I had a mix tape with "Fire and Rain" on it and it was a total buzzkiller.
To make the long workout a bit of a challenge try rowing "on the fives" giving an extra hard ten strokes -- called a Power Ten -- every time you roll past another 500 or 1000 meters. In other words, hammer hard for ten strokes at 1,000, 1500, 2000, 2500, etc.
The big four distances that are ranked by Concept2 are the 5K, 30 minute, 10K, and 1 hour pieces. You can see what someone your age is doing on the Concept2 ranking page.
http://www.concept2.com/sranking03/rankings.asp
For example, I just checked out 10K times for heavyweight men between 50 and 59 years old. Some lunatic named Nick Rockcliff in Tadcaster England did 10,000 meters in 35 minutes and 19 seconds. I did a 10K last week in 38:20 and am now ranked 47th in the world in my class.
Using the Concept2 pace calculator....
http://www.concept2.com/us/interactive/calculators/pacecalculator.asp
...I can figure out that Rockcliff averaged a 1:45 split to get on top of the 10k rankings. Now, the next time I sit down to pull 10K I'll know that my current pace of 1:55 has a long way to go before I'll be breathing down Rockcliff's neck.
Other tricks for long pieces (other than music, racing, power-tens on the fives) include sprinting during specific songs on your ipod, breaking the piece down into small chunks -- row light for 500 meters and crank hard for the next 500, etc.
Trust me -- combine the rowing challenge with the nutrition challenge and you are going to kick your fitness into a whole new level. The ergometer is THE machine used by sports research scientists to accurately measure fitness. No other machine will to hit as many muscle groups as efficiently as a rowing machine ... including your face muscles from grimacing
Sunday, September 18, 2011
Monday
WOD
3 Rounds For Time
Row 500
Run 400
rest 3:00 Between Rounds
Coaches note: Why rest 3:00? The answer is multi faceted but lets focus in on 1 very important aspect, intensity. This is a workout where you can really be aggressive every single round. So intense in fact that 3:00 should feel like a good thing. You should be rowing hard and running even harder-especially as you approach the finish line. Do the first round AS FAST AS YOU CAN, use the rest for hydrating, and breathing, then try to do the next 2 rounds as fast, or faster than your first round. This WOD doesn't look like much on paper but it can really do the job. So come in and challenge yourself especially if you don't want to do this one.
Fall Team Rowing Challenge
WOW! We are well over 100,000 meters, we even had people rowing on Sunday! Please enter before the cut off date-September 30th- if you haven't already done so. Even if you don't want to do extra rowing all you need to do is make the meters you row in warm-ups and WODs like today's, count by entering them on behalf of the team. Start a free account at www.concept2.com and join CrossFit Cape Cod for the Fall Team Challenge.
Look Feel and Perform Better!!!
Saturday was the official start to the Nutrition Challenge! If you didn't realize that then please just start Monday. Please make sure that you have signed up, paid and weighed, and done the 3 benchmark WODs. Let us know how its going as the days roll by. Each week we will write down scores on the white board and if we need to have proof of you points please have it ready. Looking forward to
WOD
3 Rounds For Time
Row 500
Run 400
rest 3:00 Between Rounds
Coaches note: Why rest 3:00? The answer is multi faceted but lets focus in on 1 very important aspect, intensity. This is a workout where you can really be aggressive every single round. So intense in fact that 3:00 should feel like a good thing. You should be rowing hard and running even harder-especially as you approach the finish line. Do the first round AS FAST AS YOU CAN, use the rest for hydrating, and breathing, then try to do the next 2 rounds as fast, or faster than your first round. This WOD doesn't look like much on paper but it can really do the job. So come in and challenge yourself especially if you don't want to do this one.
Fall Team Rowing Challenge
WOW! We are well over 100,000 meters, we even had people rowing on Sunday! Please enter before the cut off date-September 30th- if you haven't already done so. Even if you don't want to do extra rowing all you need to do is make the meters you row in warm-ups and WODs like today's, count by entering them on behalf of the team. Start a free account at www.concept2.com and join CrossFit Cape Cod for the Fall Team Challenge.
Look Feel and Perform Better!!!
Saturday was the official start to the Nutrition Challenge! If you didn't realize that then please just start Monday. Please make sure that you have signed up, paid and weighed, and done the 3 benchmark WODs. Let us know how its going as the days roll by. Each week we will write down scores on the white board and if we need to have proof of you points please have it ready. Looking forward to
Tuesday, September 13, 2011
Please Read The Entire Post-I Drop a Few Bombs!...
The Fall 2011 Look, Feel, And Perform Better-Nutrition Challenge!!!
Basics of the Challenge:
Meat & Veggies, Nuts and Seeds, some Fruit, Little Starch, No Sugar.
Meat
Lean is best all is acceptable
Veggies
Greens great the more colors you eat the better! Beans, rice etc. are not Veggies.
Nuts and Seeds
Just a small hand full with meals or to ward off hunger/cravings
Some Fruit
Fruit is limited to 3 servings per day maximum. Lower Glycemic Fruits are things like Apples, Berries, Grapefruit, Grapes, Strawberries, Cherries, Orange, Peach, Pineapple,Watermelon and more!
High glycemic fruits are Banana, Cranberries, Dates, Figs, Prunes, Raisins, and Dried Fruits. As long as they don't have added sugar, we will take em.
Little Starch
This does not include grains for the sake of our challenge. All bread, wheat, pasta, oats, rices, grain alcohol, etc. won't fit in with this challenge.
No Sugar,Kind Of...
This means that obvious stuff, ice cream, soda, candy, cake-not part of the challenge. The "Little Stuff" like the half a gram of sugar in your breakfast meat-fine. A little bit in that normal amount of catsup you like-go ahead! Natural sugars-fruits already taken care of, what about honey and all natural maple syrup? Lets be crazy enough to allow ourselves those things in small amounts. Of course everyone has their favorite paleo Baked Good....
Alcohol and "Paleo Desserts"
Neither one for the first 7 days. After the first 7 days.
Red Wine: Yes-6oz per day.
Alcohol that is not red wine: No
"Paleo Dessert": Limited to one SERVING per day. Not the entire paleo apple crisp, not the entire pan of paleo fudge, not the whole tray of paleo cookies. More reasonably we will include a cup, or 2 pieces type of serving not the "only people who have been shipwrecked on a deserted island and pregnant women understand why the only thing that makes sense is to eat the whole thing, make another batch big enough for 12 people and then eat that too."
"Other Protein"
If for reasons of religion, conscience, or repulsion you are limited in your protein choices, let us know and we will give you some options. Whey protein is best limited to a post workout supplement.
Dairy
No dairy, this is a tough call, and a debatable topic. The winning side for this challenge is going to be that dairy is typically a weight gainer, many digestive issues ranging from minor to major are a result of dairy.
I'm in If..."
"I would totally do it if I could just have:" cream in my coffee, my post workout protein that has a little sugar, that little bit of cheese in my eggs or on my salad, or on my whatever. Well good news, there is a place for you too. Pick one thing, run it by us (Not Booze) and we will give you a pass on it or help you around that one.You won't be eligible for the top prizes though.
May I Suggest...
Don't let yourself get hungry-Eat protein, carbs and fat with each meal. By mixing them together you will stay full much longer than if you just eat a protein, carb, or fat by itself. The exception is that post workout meals can include more carbs, combined with protein and skip the fat.
Hydrate by drinking water on an empty stomach, for example when you first get up in the morning, and between meals. Water is key and it is widely believed that not drinking with meals but chewing your food thoroughly will improve you digestion and help you get more nutrition from your food.
Scoring
I stuck to the rules and ate like a good boy or girl=3 Points
Just a minor deviation-I had a second serving of paleo fudge or a second glass of wine=2 Points
I had two minor errors, but everything else was good=1 Point
It didn't go according to plan today...oh well it happens-tomorrow will be a 3 pointer but I'm getting a scratch for the day. 0 Points
We will be doing 3 benchmark WODs
Wednesday,Thursday,Friday,and Saturday we will give you chance to do your honest best at all 3. If you sandbag I will give you your money back and you wont be part of the challenge.
Prizes
The gym needs another rower and some of the proceeds from the challenge will provide that- "Yeah! New Rower! And the crowd goes wild!!!" But wait, there's more! We will use the rest of the proceeds to provide cool prizes!
I'm sure that most, if not all of you are on your feet by now whooping it up and perhaps fist pumping. Please be seated. We will determine and perhaps announce the prizes when we get a final tally of participants.
This is the last post for the week and the challenge WODs will only be revealed when you show up for class. Don't spoil it by telling each other during the day. Be sure to bring all your workout gear to each class-you never know what will come up!
Time to PUMP! (clap) You UP!
Lets all get in the mindset and get into even better shape over the next 6 weeks!!! It's less than 2 months-everyone should give this their best shot! If you are not going to participate you need to tell me or Sarah why not, or put a valid reason in the comments. "I don't want to look feel and perform better because..." So everyone on board and lets make the next 6 weeks count!!
Basics of the Challenge:
Meat & Veggies, Nuts and Seeds, some Fruit, Little Starch, No Sugar.
Meat
Lean is best all is acceptable
Veggies
Greens great the more colors you eat the better! Beans, rice etc. are not Veggies.
Nuts and Seeds
Just a small hand full with meals or to ward off hunger/cravings
Some Fruit
Fruit is limited to 3 servings per day maximum. Lower Glycemic Fruits are things like Apples, Berries, Grapefruit, Grapes, Strawberries, Cherries, Orange, Peach, Pineapple,Watermelon and more!
High glycemic fruits are Banana, Cranberries, Dates, Figs, Prunes, Raisins, and Dried Fruits. As long as they don't have added sugar, we will take em.
Little Starch
This does not include grains for the sake of our challenge. All bread, wheat, pasta, oats, rices, grain alcohol, etc. won't fit in with this challenge.
No Sugar,Kind Of...
This means that obvious stuff, ice cream, soda, candy, cake-not part of the challenge. The "Little Stuff" like the half a gram of sugar in your breakfast meat-fine. A little bit in that normal amount of catsup you like-go ahead! Natural sugars-fruits already taken care of, what about honey and all natural maple syrup? Lets be crazy enough to allow ourselves those things in small amounts. Of course everyone has their favorite paleo Baked Good....
Alcohol and "Paleo Desserts"
Neither one for the first 7 days. After the first 7 days.
Red Wine: Yes-6oz per day.
Alcohol that is not red wine: No
"Paleo Dessert": Limited to one SERVING per day. Not the entire paleo apple crisp, not the entire pan of paleo fudge, not the whole tray of paleo cookies. More reasonably we will include a cup, or 2 pieces type of serving not the "only people who have been shipwrecked on a deserted island and pregnant women understand why the only thing that makes sense is to eat the whole thing, make another batch big enough for 12 people and then eat that too."
"Other Protein"
If for reasons of religion, conscience, or repulsion you are limited in your protein choices, let us know and we will give you some options. Whey protein is best limited to a post workout supplement.
Dairy
No dairy, this is a tough call, and a debatable topic. The winning side for this challenge is going to be that dairy is typically a weight gainer, many digestive issues ranging from minor to major are a result of dairy.
I'm in If..."
"I would totally do it if I could just have:" cream in my coffee, my post workout protein that has a little sugar, that little bit of cheese in my eggs or on my salad, or on my whatever. Well good news, there is a place for you too. Pick one thing, run it by us (Not Booze) and we will give you a pass on it or help you around that one.You won't be eligible for the top prizes though.
May I Suggest...
Don't let yourself get hungry-Eat protein, carbs and fat with each meal. By mixing them together you will stay full much longer than if you just eat a protein, carb, or fat by itself. The exception is that post workout meals can include more carbs, combined with protein and skip the fat.
Hydrate by drinking water on an empty stomach, for example when you first get up in the morning, and between meals. Water is key and it is widely believed that not drinking with meals but chewing your food thoroughly will improve you digestion and help you get more nutrition from your food.
Scoring
I stuck to the rules and ate like a good boy or girl=3 Points
Just a minor deviation-I had a second serving of paleo fudge or a second glass of wine=2 Points
I had two minor errors, but everything else was good=1 Point
It didn't go according to plan today...oh well it happens-tomorrow will be a 3 pointer but I'm getting a scratch for the day. 0 Points
We will be doing 3 benchmark WODs
Wednesday,Thursday,Friday,and Saturday we will give you chance to do your honest best at all 3. If you sandbag I will give you your money back and you wont be part of the challenge.
Prizes
The gym needs another rower and some of the proceeds from the challenge will provide that- "Yeah! New Rower! And the crowd goes wild!!!" But wait, there's more! We will use the rest of the proceeds to provide cool prizes!
I'm sure that most, if not all of you are on your feet by now whooping it up and perhaps fist pumping. Please be seated. We will determine and perhaps announce the prizes when we get a final tally of participants.
This is the last post for the week and the challenge WODs will only be revealed when you show up for class. Don't spoil it by telling each other during the day. Be sure to bring all your workout gear to each class-you never know what will come up!
Time to PUMP! (clap) You UP!
Lets all get in the mindset and get into even better shape over the next 6 weeks!!! It's less than 2 months-everyone should give this their best shot! If you are not going to participate you need to tell me or Sarah why not, or put a valid reason in the comments. "I don't want to look feel and perform better because..." So everyone on board and lets make the next 6 weeks count!!
Monday, September 12, 2011
Monday
WOD
5 Rep Max Deadlift
Followed By
6 Rounds For Time:
Run 200m
25 Sit Ups
25 Double Unders
Don't Slack On The Run!
Nutrition Challenge!
Many of us treated ourselves really well this summer...well summer is gone and we are ready to turn our attention back to becoming a lean mean WODding machine. Remember how much a group challenge helped us to support one another as the cravings for that second drink, and desserts tempted us?
Well we are happy to announce that starting Wednesday we will be doing weigh ins for the Fall 2011 CrossFit Cape Cod Nutrition Challenge!!! You Can weigh in any time between Wednesday and Saturday. The entry fee is 25 bucks-the challenge will last for 6 weeks. I will announce the scoring and point system here tomorrow. So clean out your cupboards and get ready!!!
Also please create an account if you haven't already at www.concept2.com and join the CrossFit Cape Cod team so that we can compete in the Fall Team Challenge-it's free so do it soon!
WOD
5 Rep Max Deadlift
Followed By
6 Rounds For Time:
Run 200m
25 Sit Ups
25 Double Unders
Don't Slack On The Run!
Nutrition Challenge!
Many of us treated ourselves really well this summer...well summer is gone and we are ready to turn our attention back to becoming a lean mean WODding machine. Remember how much a group challenge helped us to support one another as the cravings for that second drink, and desserts tempted us?
Well we are happy to announce that starting Wednesday we will be doing weigh ins for the Fall 2011 CrossFit Cape Cod Nutrition Challenge!!! You Can weigh in any time between Wednesday and Saturday. The entry fee is 25 bucks-the challenge will last for 6 weeks. I will announce the scoring and point system here tomorrow. So clean out your cupboards and get ready!!!
Also please create an account if you haven't already at www.concept2.com and join the CrossFit Cape Cod team so that we can compete in the Fall Team Challenge-it's free so do it soon!
Sunday, September 11, 2011
Great Day Great Race Great Crew-Lets Add 15 People To This Photo In 2012!!
Monday
WOD
5 Rounds of AMRAP 3:00 on, 1:00 off
3 Thrusters (95, 65)
6 Boxjumps (24, 20)
9 Kettlebell Swings (53, 35)
From CFNE
Thursday, September 8, 2011
Image From Cape Cod Online
Friday
WOD
Row 500 Immediately Followed By
5 Rounds
5 Push Press 60-65% Of your Max
10 Pull Ups
Immediately Followed By
Run 800
Score Total Time.
Please use this link and register on the CrossFit Cape Cod Team for the Fall Team Challenge. Our goal as and affiliate is to row over 100,000 meters from Sept. 15th-Oct. 15th! What you row in warm ups and WODs can count toward our total-so no extra work just PLEASE register!
GO BUSHY!!! Bushy is doing an Olympic Distance Triathlon (1mi swim, 24mi bike,6.2mi run!) on the Vineyard this weekend!
Triathletes HYDRATE and REST:) Looks like the weather will cooperate for the race!!!
The following is copied from an e-mail I received from The Race Director of the Hyannis Sprint II Triathlon
HYANNIS SPRINT II SCHEDULE OF EVENTS
FRIDAY SEPT 9TH - CRAIGVILLE BEACH
5:00 - 7:00 PM Race Packet Pickup
SATURDAY SEPT 10TH - CRAIGVILLE BEACH
5:45 AM Race Packet Pick Up
5:45 AM Transition Area Opens
5:45 AM Body Marking Starts
6:45 AM Swim area opens for warmup
7:00 AM Race Packet Pickup Closes (No Packets will be distributed after 7am)
7:15 AM Transition Area Closes (All Athletes must be out of T/A)
7:15 AM Pre-Race Meeting (Location: Beach by the swim start)
7:30 AM RACE START!!!
10:30 AM AWARDS - POST RACE EXPO (time is approximate)
SWIM WAVE STARTS
7:30 AM WAVE 1 - Elite Pro, Elite Master, Relay Teams (Swimmers), Age Group 10-24
7:33 AM WAVE 2 - Age Group 25-27 M/F
7:36 AM WAVE 3 - Age Group 28-29 M/F
7:39 AM WAVE 4 - Age Group 30-32 M/F
7:42 AM WAVE 5 - Age Group 32-34 M/F
7:45 AM WAVE 6 - Age Group 35-37 M/F
7:48 AM WAVE 7 - Age Group 38-39 M/F
7:51 AM WAVE 8 - Age Group 40-42 M/F
7:54 AM WAVE 9 - Age Group 43-44 M/F
7:57 AM WAVE 10 - Age Group 45-49 M/F
8:00 AM WAVE 11 - Age Group 50-54 M/F
8:03 AM WAVE 12 - Age Group 55+ M/F
Important Details for Registration & Packet Pickup
You must pick up your packet on either Friday 9/9 between 5PM-7PM or the morning of the race between 5:45am-7am. We suggest you pick up your packet the day prior to the race so you're not rushed on race morning
Wednesday, September 7, 2011
Tuesday, September 6, 2011
ACTIVE RECOVERY WEDNESDAY AT 6:30pm!!!!!
Wednesday
WOD
15-12-9-6-3
Power Clean
Bar Facing Burpees
Use your best weight on the cleans.
We have added 6:30pm on Tuesdays and Thursdays starting this week!
WOD
15-12-9-6-3
Power Clean
Bar Facing Burpees
Use your best weight on the cleans.
We have added 6:30pm on Tuesdays and Thursdays starting this week!
Monday, September 5, 2011
Sunday, September 4, 2011
Reminder Mondays Schedule is 8am and 9am Only
Monday
WOD
Team Murph
Teams of 2 or 3
Run 1 Mile
Complete 100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
Partition The 100,200,300 as you like, only one person working at a time except on the run. The team can start the reps when everyone is back from the run, and ends when everyone is back from the run.
Triathlon Participants
5 Days and Counting!
Do Only 3 Days This Week Of CrossFit-Make sure you REST FRIDAY.
Final Bike Workout 5 Mile Time Trial x 3 Rest 4:00 Between Rounds
Final Swim Work Out 200 Meters x 3 Rest 3:00 Between Rounds
Practice Your Transitions.
Go Over An Equipment/Gear List
Make Sure You Have Been Over Your Head In The Ocean So That Your First Time Is Not During The Race. There Are Lots Of Beaches With Lifeguards.
Visualize Success, Eat Clean And Get Lots Of Sleep. Have Lot's Of Fun During The Race! You Earned It!
WOD
Team Murph
Teams of 2 or 3
Run 1 Mile
Complete 100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
Partition The 100,200,300 as you like, only one person working at a time except on the run. The team can start the reps when everyone is back from the run, and ends when everyone is back from the run.
Triathlon Participants
5 Days and Counting!
Do Only 3 Days This Week Of CrossFit-Make sure you REST FRIDAY.
Final Bike Workout 5 Mile Time Trial x 3 Rest 4:00 Between Rounds
Final Swim Work Out 200 Meters x 3 Rest 3:00 Between Rounds
Practice Your Transitions.
Go Over An Equipment/Gear List
Make Sure You Have Been Over Your Head In The Ocean So That Your First Time Is Not During The Race. There Are Lots Of Beaches With Lifeguards.
Visualize Success, Eat Clean And Get Lots Of Sleep. Have Lot's Of Fun During The Race! You Earned It!
Thursday, September 1, 2011
Friday
WOD
Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
For Time
Announcement Recap/Reminders
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$. Most Of The Rules Will Be The Same As The Last Challenge.
B.
Fall Team Rowing Challenge From September 15th-October 15th.
Our Goal As An Affiliate Is To Row Over 100,000(!) Meters. This Challenge Is Put On By Concept 2 and I will Be Creating A Team That You Can ALL Log Onto As Members. Meters Rowed During Our WODs And Warm-ups Will Go Toward The Goal. This Will Transition Beautifully Into Our Next Up Coming Event...
C.
The Cranberry Crunch Rowing Challenge
Some Of You Have Already Participated In This Event (And Won!)
It Is Usually In January And It Is An Indoor Rowing Race Of 500m and/or 2000k Meters
It's the middle Of Winter On The Cape-Why Not Row Competitively,It's Something To Do? That's as Compelling As I Can Be.
D.
The Triathlon In Hyannis is September 10th At Craigville Beach. It Starts At 7am. Feel Free To Come Down And Cheer!
E.
The Garage Games Are September 24 and 25th At CrossFit New England. Myself And Amanda Are Registered-We Would Love Your Support.
WOD
Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
For Time
Announcement Recap/Reminders
Schedule
This Monday We Will Have Class At 8am and 9am Only
Now That Summer Is Over There Will No Longer Be An 8:30am Class M,W,F. Please Let Us Know If This Affects You.
We Are Adding A 6:30 PM Class Tuesday And Thursday Evenings. This Starts Next Week!
Up Coming Events!
In No Particular Order...
A.
Nutrition Challenge!
Weigh In The Week Of Saturday The 17th The Challenge Will Be For 6 Weeks Until Weigh Out On October 29th. The Cost Will Be 25$. 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.
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