Dave C. Photo By Liz Miles

Tuesday

WOD

Deadlift
5x 75% 1 Rep Max 5x 80% 1 Rep Max and 5x 85% 1 Rep Max. If You Have Never Done a 1 Rep Max, Establish One as The Workout.

Followed By
3 Rounds For Time
Run 400
25 Box Jumps 24/20


Maintaining The Equipment From CrossFit Southie
INCIDENTALLY-NEW RULE: NO DROPPING THE WEIGHT WITH 1.AN EMPTY BAR. 2. JUST METAL WEIGHTS. 3.10 LB RUBBER PLATES ON THE BAR. THANK YOU!

Congrats to Annmarie, and all of the Winners and Participants of our Rowing Challenge and Nutrition Challenge!!!

Amazing Grace Participants! Thank You All-It's Great Events Like This That Are A Big Reason Why We Have The Greatest Community! Now On To Movember!

Monday


WOD



"Tabata This!"

Tabata Row
Rest 1 minute

Tabata Squat
Rest 1 minute

Tabata Pull-up
Rest 1 minute

Tabata Push-up
Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".


Austin Malleolo8, 21, 10, 14, 11 = 64.

Kristan Clever
4, 25, 10, 15, 18 = 72,



October PR's!!!

Lilan: Press 65x3, 5 Strict Pull Ups, 2x 5lb Weighted Pull Ups!

Zack: Press 165#, Jerk 245#, 385# Back Squat, 310# Front Squat!

Tom T.: (Grampy FF) 30:59 5k, 1:42 500m Row, 1:24 400m run!

Dave C.: 315# Back Squat, 4:35 Grace Rx'd!

Traci: 145# Jerk, Grace 4:08 Rx'd!

Eric M.: 1st Hand Stand, Handstand Push Up, 1st Double Under!

Mike McLaughlin: 315# Deadlift, 245# Back Squat, Sub 7 Grace Rx'd!

Jen Ben: 105# Jerk, 10k Run @ 7:40 minute mile pace!

Ryan: 250# Jerk 165# Snatch, 505 Deadlift!

Annmarie: 105# Jerk, 190# Deadlift, 90# Press!

Kristin P. Fran Rx'd, 250# Deadlift, 170# Back Squat!

Amanda 75# Snatch, Helen Sub 11 Rx'd!

Liz: 115# Front Squat x 4, 180# Back Squat, 85# Press!

Nicole Stanley: 95# Power Snatch!

McGrail: 81 Consecutive Double Unders, Grace 3:33 Rx'd!

Erin: Grace 4:04 Rx'd!

Sarah: 125# Jerk, 58 Double Unders, 70# Power Snatch!

Amy Kbaum: 230lb Deadlift!

Mark: 1:28 500m Row, 2:41 Grace, 8:18 Helen, 170# Power Snatch.

If there are more Pr's You'd like to add to the list give them to me at CrossFit-I'd love to add them!

Garage Games Athletes Meeting Saturday 1:00 Party Sunday 3:00

Friday

WOD

5 Rounds For Time

10 Pull Ups
15 Wall Balls
20 Sit Ups




www.barbellsforboobs.com

TO THE a.m. ATHLETES-SWITCHING TO 6 a.m. INSTEAD OF 6:30- ANY ISSUES??? 

Last Chance For Movember...it's a great cause!!! Our Page Here!

Garage Games Athlete Meeting Saturday Moved To 1:00 Post Workout

Kelley Steadman At CrossFit Games North East Regionals.

WOD

Snatch Complex

6x through the complex
1 Power Snatch
1 Over Head Squat
1 Squat Snatch

Start at 50% Of 1rm Squat Snatch

Party:
If you'd like to bring something to eat that would be awesome, please contact Sarah.
Sorry but no kids because we will be doing Grace.
All are welcome weather you participated in the rowing challenge or the nutrition challenge or none of them. We will open at 3 on Sunday and go til 5 or 6.

Please sign up for Grace at www.barbellsforboobs.com on the CrossFit Cape Cod Team.

So far Traci is the only one interested in growing a mustache during November...if anyone else wants in let me know. We will participate for the livestrong charity. The worse the mustache the more it brings attention to the cause so don't be shy it will be fun, gross and laughable, but fun.

Thanks Shane!

Wednesday

WOD

The Chipper*
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents


*Final Retest For The Nutrition Challenge


“Let me not pray to be sheltered from dangers but to be fearless in facing them. Let me not beg for the stilling of my pain, but for the heart to conquer it. Let me not look for allies in life's battlefield but to my own strength. Let me not cave in.” 
Rabindranath Tagore


Post Challenge Party This Sunday At 3:00. We will also be doing Grace for the mammograms in action charity. They just got me my link for the donation page for CrossFit Cape Cod. If you would like to participate and make a donation you can do so here or at the event Sunday. Simply go to www.barbellsforboobs.com and search our affiliate!


Speaking of charity-anybody in for Movember?

"Lisa Nunley has had MS since 1990. Recently she had to have surgery to correct her feet. She has still been coming by modifying and doing alternative WODS." From www.crossfit.com

Tuesday

WOD

4 Rounds
Run 400
21 Burpees

Monday

WOD

CrossFit Total

Back Squat 1 Rep Max
Press 1 Rep Max
Deadlift 1 Rep Max
The total of all 3 lifts is your score.
This is also the retest for the participants in the Nutrition Challenge.

Who do you know that could benefit from our Masters Class?

Thank you McGrail for sharing this.

Last Week Of The Look Feel and Perform Better Nutrition Challenge! We are going to party on Sunday at 3:00. The Plan is to do Grace, 30 Clean and Jerks for time for the Barbells for Boobs, Mammograms in Action Charity. If you'd like to donate to Mammograms in Action, a charity that gets women free mammograms go here.

Only 3 Weeks Left Before Garage Games!!! Athletes WOD and Meeting October 29th At 12:30pm

Kids Class!!!

Friday

WOD

3 Rounds For Time
Run 200
20 Push Press 95/65
Run 200
20 Ring Rows*
Run 200
40 Air Squats

*Rx'd For Ring Rows- set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.


Virtuosity
By Greg Glassman

In gymnastics, completing a routine without error will not get you a perfect score, 
the  10.0—only  a  9.7.  To  get  the  last  three  tenths  of  a  point,  you  must 
demonstrate  “risk,  originality,  and  virtuosity”  as  well  as  make  no  mistakes  in 
execution of the routine. 
Risk is simply executing a movement that  is  likely  to  be  missed  or  botched;
originality is a movement or combination of movements unique to the athlete—a 
move  or  sequence  not  seen  before.  Understandably,  novice  gymnasts  love  to 
demonstrate  risk and originality, for both are dramatic, fun, and awe inspiring—
especially among the athletes themselves, although audiences are less likely to 
be aware when either is demonstrated. 
Virtuosity,  though,  is  a  different  beast altogether.  Virtuosity  is  defined  in 
gymnastics  as  “performing  the  common  uncommonly  well.”  Unlike  risk  and 
originality,  virtuosity  is  elusive,  supremely  elusive.  It  is,  however,  readily
recognized  by  audience  as  well  as  coach  and  athlete.  But  more  importantly,
more to my point, virtuosity is more than the  requirement for that last tenth of a 
point; it is always the mark of true mastery (and of genius and beauty). 
There is a compelling tendency among novices developing any skill or art,
whether  learning  to  play  the  violin,  write  poetry,  or  compete  in  gymnastics,  to 
quickly  move  past  the  fundamentals  and  on  to  more  elaborate,  more 
sophisticated movements,  skills,  or techniques. This  compulsion is the  novice’s
curse—the rush to originality and risk. 
The novice’s curse is manifested as excessive adornment,  silly  creativity, weak
fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery. If 
you’ve ever had the opportunity to be taught by the very best in any field you’ve 
likely been surprised at how simple, how fundamental, how basic the instruction 
was. The novice’s curse afflicts learner and teacher alike. Physical training is no 
different.



Annie-Getting Better

Mobility WOD

Thursday

WOD

10 Minutes Handstand Practice Against the wall, assisted, walking, anything you can do for the 10 minutes.

Followed By:
3 Rounds For Time
10 Deadlifts
50 Double Unders

WOD Demo wmv mov

Mobility WOD

Wednesday


WOD

For Time
Row 500
40 Box Jumps 24/20 
35 Knees To Elbows
30 Sit Ups
25 Kettle Bell Swings 1.5/1
20 Chest To Bar Pull Ups
15 Burpees
10 Power Cleans 135/95

 Congratulations To Jen Ben on her FIRST PULL UP!! Also In The Kids Class Jude and Amelia Did Their First Pull Ups!!!

Image from www.crossfit.com

Speal Reflects On The CrossFit Games

Mobility WOD

Congratulations To The CrossFit Cape Cod Rowing Team!!! Thank you to all who participated and congratulations to Greg Benton, Ryan Moore, Jessie Eldridge, Dave Churbuck, Mike McGrail, Lilan Hauser, Erica Fortuno, Amy Kestenbaum, Jeanette Wattka, Drew Bolin, and Sarah Sprauge Who all rowed over 100,000 meters in 30 days!!! The team rowed a total of 1,763,447 meters!!! There were 311 teams that participated-CrossFit Cape Cod finished 48th-not bad for only 26 people who did it as their second means of working out.


Tuesday


WOD


3 Sets Max L-Sit

Followed By

4 Rounds Rest 3-5 Minutes Between Rounds
Front Squat x 7
Max Reps Ring Push Ups
Garage Games Competitors Use The Ab Mat as a target for your chest to touch in the ring push ups.

A good front squat session from CrossFit.coms you tube page.


There are only 2 weeks left in the Look Feel and Perform Better Nutrition Challenge! Be sure to keep writing down your points and finish out the challenge!

Cool Quote From CrossFit.com
"The Pessimist complains about the wind, the Optimist expects it to change and the Realist adjusts his sails."- William Arthur Ward

Monday

Snatch Work To A 1 Rep Max

Followed By:
21-15-9
Power Snatch 50% Of 1 Rep Max
Toes To Bar



New York Times
Mountain Climbers Using Stopwatches

Mobility WOD

Mikko By Sevan Matossian

Friday


WOD


Work Up To A 1 Rep Max Jerk

Followed By:
Death By Clean and Jerk
1 the first minute, 2 the second, 3 the third, 4 the fourth, and so on until you can no longer stay on the minute.
If you end before 6 rest 1 minute and then repeat on the minute working back down to 1. Guys Rx'd 135 Ladies 95. This is a good practice WOD for 'Amazing Grace' on October 30th.

The Official Time For The Post Nutrition Challenge Party Is OCTOBER 30TH AT 3:00. We will have awards for the Nutrition Challenge-All finishers and winners. Awards for the rowing challenge. A fish Game Competition. And of course we will be doing Grace as part of the party, for the mammograms in action charity.


Kids Classes!!!
Because of popular demand
Tuesday 3:30
Thursday Is now 4:30
Now enrolling for Wednesday at 3:30 or 4:30
Space is limited so call Sarah at 508-332-0058 to enroll your kids today!

Masters Classes!!!
Join us Tuesdays and Thursdays at 2:30pm!

"It’s not a flip of a coin. It’s systematic. It’s not about thinking. It’s about doing. The goal is to get to that frame of mind that is ‘I’m ready and let’s get after it.’”  Read The Entire Article Training the Mind


Hungry for some competition videos? Click the links in this article, and this one, and here. There are also bonus videos on the sidebar of the you tube pages.

MOBILITY WOD

By doing CrossFit and changing her nutrition Lilan has become an ALLSTAR!!!

Thursday

WOD

Back Squat
3-3-3-3-3 Try using your 3 rep maximum for the day for all 5 sets.

Followed By:
3 Rounds
Row 2:00
Rest 1:00
Double Under 2:00
Rest 1:00
Score Total meters And Total Double Unders.

Mobility WOD

Image From CrossFit.com

Wednesday

WOD


For Time
100 Sit Ups
45 Pull Ups
45 Kettlebell Swings 2 Pood/1.5 Pood
100 Sit Ups

I am re-posting this from yesterday-it's definitely worth checking out!
The Fittest Woman In The World

Mobility WOD

Tuesday


1.Weighted Pull ups
Work to 5 Rep Max 
If you are unable to do weighted pull ups, do max rep strict pull ups, band assisted pull ups, or ring rows.

2.
4 rounds of:

In 3 minutes complete:
400 meter Run
AMRAP Wall Ball Shot
Rest 1 minute


Score Total Number Of Wall Ball Shots


The Fittest Woman In The World

Mobility WOD

Monday We Are Only Having Classes At 8:30am and 9:30am

Friday

WOD

Fran

21-15-9

Thrusters 95/65

Pull Ups

Saturday

WOD

Baseline Re-test (Mobility)

Sunday 

Closed

Monday

Classes at 8:30 and 9:30

WOD

10 Rounds For Time

15 Deadlifts 135/95

15 Push Ups 

Strict 30 Minute Time Cap

Kids Classes Tuesdays, Thursdays and Saturdays-Sign Up With Sarah!

Masters Classes For Older Adult Populations Who Want To CrossFit, Starting Tuesday At 2:30!

Zack- 1st Pull Up!

Eric M.- 8 Minute Mile!

Jim R.- Superior On Law Enforcement PT Test Including 10:54 1.5mi Run!

Jen B.- 95x3 Front Squat, 1st Toes To Bar, Death By 10m=17, 95lb Clean and Jerk!

Liz-1:59 500m Row, 1st Toes To Bar, 80lb Press, 95lb Thruster, 170lb back Squat, 105lb Clean and Jerk
(a 25lb PR!!!)

Jessie E.- 5k Row 23:38!

Ryan- 495lb Deadlift!

Amy K.- 115lb Clean and Jerk!

Kristin- P. Rx'd Cindy and Jackie!

Erin-Grace Rx'd Sub 5:00! Back Squat 180lbs, Deadlift 253lbs!

Shanna- 71 Consecutive Double Unders, 210lb Back Squat, 225lb Deadlift!

Mike L.- 365lb Squat!

Annmarie- 170lb Deadlift!

Amanda-155lb Front Squat, 9:52 Jackie With Guys Weight!

Jon- 2:55 Grace, Down From Old Time Of 7:00!

Traci- 23:19 Chipper, 9:42 Jackie!

Sarah- 20:14 Chipper, 110lb Clean and Jerk!

Mark-14:59 Chipper-3:00pr!

"Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work. And the only way to do great work is to love what you do.

If you haven't found it yet, keep looking. Don't settle. As with all matters of the heart, you'll know when you find it. And, like any great relationship, it just gets better and better as the years roll on."

Steve Jobs

September PR's And Accomplishments!!!

Zack- 1st Pull Up!

Eric M.- 8 Minute Mile!

Jim R.- Superior On Law Enforcement PT Test Including 10:54 1.5mi Run!

Jen B.- 95x3 Front Squat, 1st Toes To Bar, Death By 10m=17, 95lb Clean and Jerk!

Liz-1:59 500m Row, 1st Toes To Bar, 80lb Press, 95lb Thruster, 170lb back Squat, 105lb Clean and Jerk
(a 25lb PR!!!)

Jessie E.- 5k Row 23:38!

Ryan- 495lb Deadlift!

Amy K.- 115lb Clean and Jerk!

Kristin- P. Rx'd Cindy and Jackie!

Erin-Grace Rx'd Sub 5:00! Back Squat 180lbs, Deadlift 253lbs!

Shanna- 71 Consecutive Double Unders, 210lb Back Squat, 225lb Deadlift!

Mike L.- 365lb Squat!

Annmarie- 170lb Deadlift!

Amanda-155lb Front Squat, 9:52 Jackie With Guys Weight!

Jon- 2:55 Grace, Down From Old Time Of 7:00!

Traci- 23:19 Chipper, 9:42 Jackie!

Sarah- 20:14 Chipper, 110lb Clean and Jerk!

Mark-14:59 Chipper-3:00pr!

If you'd like to share your Pr's (Personal Records) with us and have them mentioned next month write them up on the whiteboard on the far left when they happen!

CrossFit Cape Cod Workout Of The Day


Thursday


1.Press
Work Up To A 3 Rep Max In 8 Minutes

2.Followed By
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
OR
Row 2000 meters
Rest 3 Minutes
Row 1500
Rest 2 Minutes
Row 1000 meters
Rest 1 Minute
Row 500 Meters


If Everyone Wants To Row And There Aren't Enough Rowers Pair Up And Rest While The Other Person Rows, Despite The Fact That This Will Mean Longer Rests.


PARTY!!!


Sunday October 30th We will do the Amazing Grace event, at the Awards party for the Nutrition Challenge and The Rowing Challenge-Let's finish out the nutrition challenge strong! Regroup if you are off track and get as many points between now and then as you can! Revisit this post if you need or let's talk if you want a pep talk-it looks like it is still any ones game at about the half way point!If you had a bad week it really doesn't matter-also if you were at the bottom of the board gremlins wiped your name off so please rewrite your info...Saturday write down your points for week 3!  

From The CrossFit Affiliate Blog

CrossFit Amplify (IL): "This is my daughter . . . She's 4 and 1/2 and has dreams of one day climbing to the top of that rope. Every time she comes in the gym she jumps on and pulls. EVERY time."

Wednesday

WOD

3 Rounds Rest 1 Minute Between Rounds

1 Minute At Each Station
Row
Double Unders
Kettle Bell Swings 1.5/1
10 Meter Sprints

Sit Ups

Received this awesome e-mail from Officer Jim Rogers:

Hey Mark and Sarah,

As part of my Job I have to take a P.T. (physical fitness test) every year. I took my test today. After working a midnight overtime shift with no sleep. I was a little hesitant to take the test today. I am happy to report that I was able to do 50 push ups in a minute. 50 sit ups in a minute and I ran 1 1/2 miles in 10:54. (that was the my fastest mile and a half ever)  It was the first time I have ever achieved Superior in the test!!!

It's great to see a huge improvement in my P.T. test this year compared to last year. Since I scored Superior in my P.T test, I now get a small bonus in my check. So dong Cross Fit actually made me money...

Thanks for all your hard work guys and pushing me forward!!!

Jim Rogers

MOBILITY

Today's kids class was a huge success, join us Thursday at 3:30 for the next one! Contact Sarah to sign up.

Starting Tuesday, October 11th at 2:30 in the afternoon we will be holding a masters class for the older adult population who want to CrossFit. Please call 508-648-5648 to sign up for Tuesday the11th at 2:30. There will also be a masters class Thursday at 2:30. 

We will be participating Monday October 31st Its A great Cause! Our Donation/Registration Page Is Coming Soon! www.barbellsforboobs.com

Tuesday

WOD

Front Squat
Work Up To A 5 Rep Max

Followed By:
Tabata Mash Up Of,
Wall Ball 20/14
Pull Ups

If You Are Using Bands on Your Pull Ups-Stay At 1 Station For All 8 Intervals Then Switch To The Next Station For The Second 8 Intervals. If It Is A Busy Class, Partner With Someone Who Is Using The Weight Wall Ball And Bands.

Garage Games Athletes No Rep Yourself If You Don't Hit The Wall Above Your Target. Female Competitors Try To Go To 9-10 Feet.

Image From www.crossfit.com

Monday

WOD

5 Rounds

5 Deadlifts 65-70% 1 Rep Max*
10 Burpees
200 Meter Sandbag Run
Rest 90 seconds Between Rounds

*So if you deadlift 400lbs you will use between 260-280. If you Deadlift 200lbs you will use between 130-150. Challenge yourself to 2 things, 1.Keep Good Form 2.Go Heavy.
Please use metal plates, and rubber plates so there's enough for all of you strong people.

You will notice some BIG changes at the gym! We have been very hard at work to make C3 as great as possible for every one of our members.   Everything has a designated place-be sure you return it there after you use it.

REGISTRATION FOR KIDS CLASSES NOW OPEN!!!
Tuesday at 3:30 8-12yr old
Thursday at 3:30 5-7 Year old
Saturday at 12:00 All Ages
To register your children Call Sarah at 508-332-0058

Please note that kids are welcome at C3, however for the sake of safety and so that classes are not interrupted, children are to remain in the designated kids area. This is the only place we can allow them. They are not allowed to play on or use any equipment. Please tend to your own children so that the Coaches can focus on classes. Feel free to bring in anything that will occupy your children. (Please no balls-they inevitably end up under foot of the athletes during WODs and that is unsafe.) I think it is a complement to us and our facility that they think the place is a big fun place to play and that there is all sorts of fun stuff to play with. However, as hard as it may be for them, that is limited to Kids Classes only. Thanks for understanding and cooperating so that things can run safely and smoothly.

MOBILITY WOD