CrossFit Cape Cod

World-Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean & jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouetts, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Monday, January 30, 2012

Mason

Tuesday

WOD

1 Rep Max Power Snatch

Followed By:

Facing Danger

21-15-9 reps for time of:
24" Box jump
75 pound Power snatch
Chest to bar Pull-up

Josh Everett 4:13, Kevin Montoya 6:13, Rebecca Voigt 8:47 (24" box, 75lbs), Lindsey Valenzuela 9:44 (24" box, 75lbs)

12 Minute Cut Off

10 comments:

tracibushy said...: Awesome picture Mase!!!!; January 30, 2012 8:45 PM
sarah lee said...: MUSCLES!!!; January 30, 2012 8:55 PM
sarah lee said...: Congrats primevil! I just hope you are as sore as me:); January 30, 2012 8:59 PM
Littles said...: Nice shoulders Mason!! I feel
Amazing Sarah:); January 30, 2012 9:01 PM
ErinM said...: Wow! Mason you look great!; January 30, 2012 9:14 PM
amanda said...: Mason your ripped!!!! Love it:); January 30, 2012 9:41 PM
Anonymous said...: Mason awesome pic! Yeah she is a transformer ;); January 30, 2012 10:07 PM
Anonymous said...: Nicole S. said...

Awesome pic Mason! That's why your numbers on the the scale are the way they are!!! Your ripped! Way to push out those wall balls too!!!

Congrats to all that put time and muscle into this weeks challenge!!!; January 30, 2012 11:37 PM
Bushy said...: Damn mase!; January 31, 2012 5:21 AM
Nettie said...: Wow Chris! That's incredible!!!; January 31, 2012 9:00 AM

Is This For Me?

Your needs and the Olympic athlete’s differ by degree not kind. Increased power, strength, cardiovascular and respiratory endurance, flexibility, stamina, coordination, agility, balance, and coordination are each important to the world’s best athletes and to our grandparents. Of course, we can’t load your grandmother with the same weight that we’d assign an Olympic athlete, but they both need functional fitness. Through thorough coaching and incremental load assignment CrossFit has been able to teach anyone who can care for themselves to perform safely the same movements typically utilized by professional coaches in elite and exclusive environments.

GENERAL PHYSICAL SKILLS

If your goal is optimum physical competence
then all the general physical
skills must be considered:
1. Cardiovascular/respiratory endurance-
The ability of body systems to gather, process, and deliver oxygen.
2. Stamina -
The ability of body systems to process, deliver, store, and utilize energy.
3. Strength -
The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility -
the ability to maximize the range of motion at a given joint.
5. Power -
The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed -
The ability to minimize the time cycle of a repeated movement.
7. Coordination -
The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility -
The ability to minimize transition time from one movement pattern to another.
9. Balance -
The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy -
The ability to control movement in a given direction or at a given intensity.

Finding the Time And Our Schedule

We currently Hold Classes At

6:00 am M-F
9:30 am M-F
3:30 M-F
4:30 M-F
5:30 M-F
6:30pm Tuesdays and Thursdays

Kids Classes

Tuesday 3:30

Wednesday 4:30

Thursday 4:30

Saturday
6:30am &12:30 Intros and Open Gym

Sunday Closed

Please do not come in for an introduction unless you schedule it ahead of time-we cannot help you when regularly scheduled classes are in session.

Drop-ins

We wish that we could accomodate everyone but there is limited space in our classes. It is best to contact us ahead of time at crossfitcapecod@gmail.com and check to see whats available. The drop in fee is 20$ and we discount that per visit for extended stays in most cases.

If you feel like you are too busy, perhaps this will help...

168 is the number of hours in a week. Each and every week, month after month and year after year, you have 168 hours before you. How will you spend your time? Some things are inevitable - you gotta' sleep, and hopefully about 56-60 of your hours each week are spent doing just that because your body needs its rest. If you work, manage a home, or both, that's gonna' add up to at least 45-50 hours. Add the two and you still have 62 hours left. Okay, let's throw in 25 hours for errands and miscellaneous this and that and guess what? You're still left with 37 hours! Do you see where I'm going with this? The number one reason people say they don't exercise is that they "don't have the time." Oh really? We all have 168 hours in a week and why is it that some people have time to exercise and others don't? It's because their fitness and health are a priority and they use the time. And as an added bonus all the other hours of the week experience elevated quality-even the ones spent sleeping. Let's face it. We do have a choice when it comes to how we spend most of our 168 hours. So, what's it gonna' be today? This week? This month? Will you get the best out of each 168 hour week this year? With our help you can make sure of it...

Contact Us For A Free Introduction

Phone: 508-648-5648

E-Mail: crossfitintro@gmail.com

Addresss: We are located at 7 N. Market St in the Mashpee Commons. Please note that we are not at 22 Market St.-That is the office for the Mashpee Commons. We are on N. Market St on the other side of Rte 151.

Click here for directions to the Mashpee Commons.

How Do I Start?

We do free introductions Call or e-mail us to join in.

Pricing

150 a month

Extremely reasonable for professional instruction and the results that you get. Consider this-

150 a month= 37.50 a week. meaning that the average member pays 6 bucks a class! compare that to $30-$90 per month for membership at a globo gym to work out alone and make minimal progress struggling to find what works and trying to stay motivated. Want a trainer at a globo gym? You will pay $40-$200 per hour (I researched our area-these prices are not made up) 3x a week with them will cost you more in one week than 25 classes with us-and our membership includes a fun community, ultra effective programming and education of all of the effective functional movements we use and how to quickly and safely reach your goals. Clearly the value is there-now all you have to do is get going!