Friday


WOD


Warm Up/Part A.
3 Rounds
8 Toes To Bar
12 Push Ups
16 Lunges
20 Double Unders
Timed Or Not Scale Back The Reps As Needed


B. Part
Bench Mark 1-Surprise!
Death By 10 Meters
Sprint 10 meters the first minute, 20 meters the second minute, 30 meters the 3rd, etc until you can no longer keep up on the minute.

I've Been Getting Questions About Getting The Weight Over Head For The Over Head Squat-There Are Few That Do It More Impressively Than This Guy-He Took 3rd This Year At The CrossFit Games


The Gold Standard For The Over Head Squat Is Body Weight  For 15 Reps-Here Is  A Great Video Of That.

Thursday

WOD

10-8-6-4-2

Clean and Jerk 135
Ring Dips
Chest To Bar Pull Ups


Three Links To Inspire You For The Nutrition Challenge-Bookmark Them And Check In For Inspiration and Information!

Robb Wolf

Being Primal

Marks Daily Apple

Only 4.5 days until Day 1 of the challenge!

Keeping the chest and elbows up, and the knees out, enables efficient transfer of power from from the legs and hips into the wallball. From www.CrossFit.com

Wednesday


WOD


In 10 Minutes Work Up To A 1 Rep Max Overhead Squat


Followed By


'Paper Lion'
2 Rounds For Time
Row 500
40 Wall Ball Shots
75 Double Unders


Make Sure to confirm sign up and payment for the nutrition challenge ASAP-we are organizing the teams and the challenge starts Monday! For all of you that can make it we are doing Benchmark Workout 1 On Saturday, if there is time we will also be doing benchmark 2. Let the games begin!

Tuesday

WOD

'The Empire Strikes Back'

AMRAP 20 Minutes

Run 200

8 Pull Ups

Run 200

8 Burpees

Missing Toddler

Bushy

Monday 

WOD

Power Snatch

Work Up To A 1 Rep Max

Followed By

'The Blind Side'

3 Rounds For Time

30 Power Snatches 65/45

30 Steps Walking Lunge

30 Sit Ups

Accomplish More 

Hope you are pumped for the Nutrition challenge! If you haven't signed up yet you only have 1 week until the official start-after that sign ups are closed! Get your name on the list at CrossFit Cape Cod this week and join the fun! The challenge will last for 10 weeks and will be in a team format-everyone who makes it to the end of the 10 weeks will receive 1 million dollars or a pat on their lean muscular backs as supplies last. Sign up today!

Alexis

Jeff

Ian

Ali

Friday

WOD

'The Razors Edge'


3 Rounds For Time
15 Front Squats 135/95
21 Pull Ups
15 Knees To Elbows
21 Sumo Deadlift High Pulls 2/1.5 Kettle Bell
15 Dumbell Push Press 40/30

The Nutrition Challenge Is Only 10 days away! Here is the list of foods to choose from for the first 2 weeks.  Please read the entire PDF. It is brief, and very relevant to our competition. If you are able to:print it out and use it as a grocery list for the foods you will be using during the first 2 weeks of our 10 week challenge. If you have a friend or loved one that would like to join us for the 10 weeks of the nutrition challenge and classes, please invite them to come to a free introduction on Tuesday or Thursday at 3:30 or 4:30.   We are doing benchmark WODs next week no later than Saturday. I would like to do both WODs on Saturday and announce the teams. Please RSVP for Saturday the 31st if you plan on participating in the challenge. We will make arrangements for everyone to do the benchmarks either way.  For those of you who haven't signed up for the challenge, remember to sign up before Monday, January 2nd!


The Rugby Team Challenge Is 30 Days- Only The Foods On The List

Coach Amanda-'Rocky' on the GHD!

Thursday

WOD


'Crime School'

5 Rounds

Row 250
Run 200
30 Double Unders

Each Round Will Be 5:00
Rest Whatever Time Remains If You Finish Before 5:00 

Nicole S! Hope "Anonymous" Enjoys It!

Mobility WOD

Remember to sign up for the nutrition Challenge-the sigh up sheet just went up yesterday!

Nicole S!

Wednesday


WOD


'Rocky'


50-40-30-20-10
Push Ups
Sit Ups
Anchored or Unanchored


Gary Taubes "Why We Get Fat" Condensed
Gary Taubes "Why We Get Fat" Unabridged


If you would like recipes and help to make healthy food taste really good to help you with the Mutha' of All Nutrition Challenge, sign up with Liz for a paleo cooking class 774-930-2977. 

Image From CrossFit.com

Tuesday 


WOD


'Double Indemnity'
 5 Rounds For Points,1 Minute At Each Station,Rest 1 Minute After All 5 Stations

 Kettlebell swings, 2 pood

 Box jump, 24 inch box

 Row

 Burpees

 Wall ball shots, 20 pound ball 




Recap On Nutrition Challenge Info

The starting date will be Monday, January2nd and end on Monday March 12th. We will split all the participants onto 3-6 teams. There will be challenges each week. When starting the challenge each participant will 1.weigh in at crossfit. 2.take a before picture on your own. 3. participate in the benchmark workouts prior to January Second. We will announce both benchmark WODs on December 23rd. Anyone Interested can participate in both WODs on Saturday December 24th if you are in town. 
I would strongly recommend reading 'The paleo solution' and using the food plans, shopping guide, and food matrix contained in it. This will take most of the guess work out and help you to formulate a plan. The competition will be based on elimination and the winner(s) will be chosen based on the best results of the remaining challengers at the end of the 10 weeks. Everyone will be expected to report in each day in the comments on the blog. There will be 2 (possibly 3) days where you will get a 'free' day during the challenge. 1x during the challenge you will have the option that if you are going to be eliminated you can select at random a workout that will 'buy you back in.' There will be points awarded to each team and the team that reaches a set number of points first will be awarded a free day. 
The first 2 weeks will be strict paleo. After that we will introduce some stuff back in.   
I am trying to put together a packet for all the participants, more on that soon. Any one that wants to participate needs to sign up between tomorrow and next Saturday. The cost to participate is 40 dollars. 

Congratulations to Chuck "The Mongoose" Sabatt. The winner of our name the WODs contest. "Movies" will be our theme, as Mongoose pointed out we are in a former Blockbuster location, and there are endless possibilities. Not all the names will be movie titles, but general pop culture from all things movies, along with titles, some old some new, some good, some not so good. Thank you all for your great ideas! It was a lot of fun reading them!

Monday


WOD


CrossFit Total


1 Rep Max Back Squat
1 Rep Max Press
1 Rep Max Deadlift


Details of the nutrition challenge thus far...
The starting date will be Monday, January2nd and end on Monday March 12th. We will split all the participants onto 3-6 teams. There will be challenges each week. When starting the challenge each participant will 1.weigh in at crossfit. 2.take a before picture on your own. 3. participate in the benchmark workouts prior to January Second. We will announce both benchmark WODs on December 23rd. Anyone Interested can participate in both WODs on Saturday December 24th if you are in town. 
I would strongly recommend reading 'The paleo solution' and using the food plans, shopping guide, and food matrix contained in it. This will take most of the guess work out and help you to formulate a plan. The competition will be based on elimination and the winner(s) will be chosen based on the best results of the remaining challengers at the end of the 10 weeks. Everyone will be expected to report in each day in the comments on the blog. There will be 2 (possibly 3) days where you will get a 'free' day during the challenge. 1x during the challenge you will have the option that if you are going to be eliminated you can select at random a workout that will 'buy you back in.' There will be points awarded to each team and the team that reaches a set number of points first will be awarded a free day. 
The first 2 weeks will be strict paleo. After that we will introduce some stuff back in.   
I am trying to put together a packet for all the participants, more on that soon. Any one that wants to participate needs to sign up between tomorrow and next Saturday. The cost to participate is 40 dollars. 


Rowing Club
The Date of the Cranberry crunch is January 29th-details here.
I am posting 3 rowing WODs a week until the 29th and will continue to post them right through until the Crash B's Both events are 2000 meter rowing races. Do the training and the nutrition challenge and you will kick butt and take names.


The CrossFit Games Open beins February 22nd-another great reason to tighten up your game with the nutrition challenge!

Vote For Your Favorite To Win The Name The WODs Contest In The Comments!

Friday 


WOD


Barbara

5 Rounds
Rest 3 Minutes Between Rounds

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Nicole S. Great Push Up!

The details on the nutrition challenge will be released soon, my apologies for the delay.

The November Pr's!
Sarah: 62 Double Unders, 271 Fight Gone Bad, Deadlift 215x5
Grampy Firefighter: Deadlift 335
Amanda: 6:31 Karen, 316 Fight Gone Bad, 80lb Power Snatch
McGrail: 41 second Pr om Annie
Paul: 225 Deadlift
Sarah S: Deadlift 130
Jen Ben: Deadlift 185
Keith Ben: Beat Jen Ben at a Workout!
Dave C: Deadlift 365, 10 Rope Climbs in a WOD!
Greg B: 340 Deadlift, 175 Clean, 146 Double Unders, 165 Over Head Squat
Bushy: 50 Double Unders
Mike McLaughlin: 1st Muscle Up
Lysa: Deadlift 140 x4 (30lb Pr!)
Alison: Deadlift 140 also a 30lb Pr!
Nicole S. Deadlift 175x5 Press 100 pounds! 7:41 Karen.
Amy K: Karen 6:50
Shanna: 6:41 Karen
Mark: 20 second Pr on Ninja Jane

If you set a PR (Personal Record) Write it on the PR Board-It is encouraging for everyone! Also if it looks like you may have made the record board for the gym-write the details in the box above the Pr's where records go to get approval and wait to be written up by a coach!

Rowing Competitors: Saturday Row a 4k Time Trial

The Mutha' of All Nutrition Challenges Will Begin Monday January 2nd and Go For 70 Full Days! All the participants will be put on teams and each team will be assigned a coach. We will report and blog daily, and there will be challenges along the way. This should be a LOT of fun and we will release all the details on Friday-sign up with Sarah before Friday December 30th so we can form the teams!

Thursday


WOD


Deadlift
 75%x5, 85%x3, 95x1


Followed By


3 Rounds 1 Minute at each station Rest 1 Minute Between 
Rounds


 Row 
 Power Snatch 75/50
 Box Jumps 20/18


Score Total Reps and Calories

Wednesday

WOD

Press
75%x5, 85%x3, 95%xMAX

Followed By

10-9-8-7-6-5-4-3-2-1
Thrusters 95/65
Pull Ups
15 minute cut off

Should we name this one "Twisted chin music malibooty green lantern star trek ulysses bluefish pac man Sellek smoking oops I did it again rail rider?" I love all the ideas-keep up the brainstorming it is really fun  and entertaining!

Solid. Weak core. Tight shoulders. (From CrossFit.com)

Name The WODs Contest:
We are looking for a resource that will provide us with hundreds of options to name our workouts. For example CrossFit New England uses the names of drinks. (Box Car, Alabama Slamma, Etc.) Whoever comes up with the best category to name our WODs wins a free t-shirt. The contest goes until Sunday's post. Post your ideas to the comments with 5 example names. 


Tuesday


WOD

5 Rounds for Time 

 Run 200

 6 Power Cleans 135/95

 12 Knees To Elbows

 24 Double Unders 

Mike 

Monday

WOD

Back Squats

75%x5,85%x3,95xMax

21-15-9

Kettle Bell Swings 2 Pood/1.5

Burpees

ROWING TEAM IMMEADIATELY FOLLOW WOD WITH A 1k TT

Stronger In Her 30's Evidence that it's not always down hill.

3 Weeks Until The Ultimate Nutrition Challenge!

Friday


WOD

Deadlift
80%x3, 85%x3,90%x Max

Followed By:

Row 2000 Meter Time Trial

Attention CrossFit Cape Cod Rowing Enthusiasts:
We are beginning our training for the Cranberry Crunch in January and ultimately the Crash B's in Boston This February. All who would like to train for and possibly participate in one or both events can join us 3x per week for additional rowing WOD's throughout the week. This is a great opportunity to supplement the strength phase we are in with some extra metabolic conditioning.

Attention First Responders:
The First Responders Challenge Begins in Just 3 Weeks! Any one who would like to participate should print out an application from the link under 'upcoming events' on the left of this page. Please bring the form and your payment into CrossFit Cape Cod Before January 1st. The First Responders will be training with us at 9:30am M-F and 5:30pm will be available as a back up time. We look forward to having you all with us for the months of January, February and March!

Mason

Thursday


WOD


Squat 80%x3, 85%x3, 90%x Max


Followed By:


21-15-9


Dips
Wall Ball 
Knees To Elbows


Call it self control, determination, being stubborn, or what ever else you like, but I want to know:
Got Willpower?

No Room Left On The Bar!

Wednesday

WOD

Press
80%x3,85%x3,90%x3

4 Rounds Rest As Needed Between Rounds
Max Strict Pull Ups
Max Handstand Walk

The Scale Is Ring Rows For The Strict Pull Ups and Handstand Hold Against The Wall Or With Feet On A Box Is The Scale For Handstand Walks

There Is No Time Component To This WOD

Scaling The WOD For Girls? I found this very thought provoking-at least from the standpoint of not imposing limits on ourselves-check it out!

Tuesday

WOD

10 Rounds For Time

15 Calorie Row

10 Box Jumps 24/20 Show Control At The Top Of The Box

5 Power Cleans 155/105

Rest Approximately 1 Minute Between Rounds-Score your Fastest and Longest Rounds

Ready For The Mutha' Of All Nutrition Challenges January 1st?

Monday


WOD

AMRAP 20 Minutes

10 Push Ups
15 Squats
20 Sit Ups

Thanks Agian To All Who Supported Movember!

Friday

WOD

AMRAP 20 Minutes

2 Rope Climbs
7 Front Squats
12 Kettle Bell Swings 2/1.5