CrossFit Games Season Opens Today!!!

CrossFit Games Open Registration February 1st. CrossFit Games Open Starts February 22nd. North East Regional May 25-27th North East.


From 83lbs To The Games.


Competition Rule Book (Includes Team Information)


CrossFit Cape Cod Will be participating in the open and making our greatest effort to send a team to compete May 25-27th at the Reebok Head Quarters in Canton Ma. 


The team will be selected from the top performing male and female athletes in the CrossFit Games Open


Wednesday


WOD


20 Minute Skill Session Week 5 out of 5-This week to add more reps and go for 15 Minutes if you started at week 1.

At Sub Maximal Effort (Not Muscle Failure) With Near Perfect Form Choose One Or 2 Movements or progressions that work at a movement (i.e. assisted or negatives) Choose 1 or 2 movements such as:
handstand push-ups, pull-ups, ring dips, push-ups, muscle-ups,pistols,box jumps,l-sit, double-unders,L-pullup, GHDsit-ups, rope climbs, strict toes to bar or strict knees to elbows.

It is best if you are choosing 2 to select contrasting movements.
Select a number of reps that, again, won't take you to muscle failure and that you can maintain within 1 rep for the 20 minutes.

For example if you selected Handstand Pushup Negatives and pistols it may look like this:

HSPU 2 2 2 2 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1

Pistol 4 4 4 4 4 4 4 4 2 2 2 2 2 2 2 2 2 2 2 2

Those are the movements that you will be sticking with over 5 weeks, adding reps or making the movement(s) more difficult throughout the weeks.

Keith Doing Mobility?

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

Team Challenge 5 Update

Monday

WOD


'Flight Of The Navigator'

5 Rounds

Run 200

12 Burpees

Run 200

24 Air Squats


25 Minute Cut Off

Team Challenge 5 Update:

Please Note:

Everyone will only be allowed to do the challenge after classes as was stated. Everyone doing the challenge will need to stop at 7am, 10:30, 4:30, 5:30 or 6:30. Any reps done past the finish of the class will not count. 

ALSO-participants can only contribute toward the challenge up to 2 x per day and can only do the challenge after the workout, not during classes.

Please be considerate of the noise levels while the next class is starting. 

MOANC Challenge Week 5!!!

ACCIDENTALLY SAID WEEK 4-ACTUALLY WEEK 5!


Also...Drum Roll Please!!...You can now do a double up on your 1x a day item. (Chocolate, Wine, Cream etc.) If you skip a day! So let's say I decide not to have any chocolate on Monday I can have both servings on Tuesday. Only usable 1 x per week.

The 4th Bushy Baby is going to crush it!

Friday


WOD


10 Minutes Work On Snatch Balance


Followed By:


'The Abyss'


With a continuously running clock:
Max Reps in 5:00
Over Head Squat 95lbs
Max Reps In 4:00
Sumo Deadlift High Pull 2 Pood
Max Reps In 3:00 
Toes To Bar
Max Reps In 2:00
Sit Ups
Score total Reps


'Planning' Your WOD, And Smart Scaling
By Mark Lee


Each day a new workout comes up (we know it as the WOD) and we are faced with any host of weights and movements in nearly infinite combinations. This often causes us to have to do some planning on issues like "what weight should I use?" or "How should I scale?" or "whats a good sub for...?"

In reality there is no right answer for each athlete. Sometimes going a little heavy and taking longer is appropriate. Sometimes there is a sense of achievement and accomplishment that outweighs the 'sensible' like doing all of Murph or Filthy 50. In another case scaling the movements or weight will allow you to get a better workout-something you and your coaches at C3 can be happy about!

Part of the answer involves the 'design' of the workout. What is the intention of the workout? Is it a 21-15-9 workout with two movements that complement each other? The effect and intent of that workout should be that you are going hard, more of a sprint (assuming your form is safe) and that you will likely finish in less than 4 minutes. If it is a WOD like Murph things may be less clear cut. Its 2 miles of running with 600 reps. "Of course it should take a couple of hours!" you may say. "Unless your some kind of freak who can do a 4 minute mile and a hundred straight pull ups!"

Interestingly enough taking a look at 'the freaks' times can benefit us in some cases. When a CrossFit workout is put together, it is not written up for the average person with average fitness. Rather, as CrossFit states about the WOD "... it must be understood that CrossFit workouts are extremely demanding and will tax the capacities of even the world's best athletes." 
Yes unless you fall into the category of "the worlds best athletes" CrossFit expects you to scale! In many cases there is no reason for you to care about whether you have that little Rx next to your name or not unless you are going out for the CrossFit games!

 Back to using 'the Freaks' times-Some of the guess work is eliminated by the fact that you can actually use the times of the worlds best athletes to determine how you can scale the workout! (Thanks elite firebreathers!) You can implement this easy method by asking yourself several questions:

How long does it take an elite athlete to do this Workout?

What would I have to do to get the same stimulus and a time that would be in the ballpark of said athlete?

Lets use Fran as an example. Lets say that the last time you did Fran it took you 8 minutes and you were breaking up sets and when the workout was done you walked away from it, tired and cursing it but more frustrated that the weight and pull ups were slow or heavy. Let's say instead that you tried our method of "How long does it take an elite athlete?" The answer? Anywhere between 2:00- 3:30. Next Question: What would I have to do to get the same stimulus and a time that falls in the ballpark? Lets put that ballpark time at 2:00-4:30. Without getting overly analytical about it the first thing will be the thruster. You'll want to go at least twice as fast and may need to use 1/2 the weight! You will want to go unbroken on pull ups, that may mean doing something like using a medium band. You may be looking at this and saying-"That would be to easy!" It would be too easy- if you did it in 8:00 again. Try doing it in less than 3:00 and see if it isn't even worse than the 8:00 Fran "Rx'd"

How about this WOD:
Seven rounds for time of:
7 Front squat 165/115
7 Chest-to-bar pull-ups


First ask yourself-how long would this take me if I did it Rx'd? 
You may conclude that the weight is too heavy to clean 7x or more or that right away you know that you'll need bands for chest to bar pull ups.


That's a good start-here's another important piece of information. It takes Games level Elite Athletes 3-4 minutes. WOW! 


Watch the following video and see how that influences two other guys who are both very good CrossFitter's when they decide to do the WOD.


Please post your thoughts to the comments.

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 


Annie Sakamoto 2012 Games Prep

Wednesday


WOD

20 Minute Skill Session Week 4 out of 5-This week to add more reps and go for 15 Minutes if you started at week 1.

At Sub Maximal Effort (Not Muscle Failure) With Near Perfect Form Choose One Or 2 Movements or progressions that work at a movement (i.e. assisted or negatives) Choose 1 or 2 movements such as:
handstand push-ups, pull-ups, ring dips, push-ups, muscle-ups,pistols,box jumps,l-sit, double-unders,L-pullup, GHDsit-ups, rope climbs, strict toes to bar or strict knees to elbows.

It is best if you are choosing 2 to select contrasting movements.
Select a number of reps that, again, won't take you to muscle failure and that you can maintain within 1 rep for the 20 minutes.

For example if you selected Handstand Pushup Negatives and pistols it may look like this:

HSPU 2 2 2 2 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1

Pistol 4 4 4 4 4 4 4 4 2 2 2 2 2 2 2 2 2 2 2 2

Those are the movements that you will be sticking with over 5 weeks, adding reps or making the movement(s) more difficult throughout the weeks.

Before Squatting-like 300x in Murph...

Tuesday

WOD

Back Suats

75% x 5, 85% x 3, 95% x Max Reps

Followed By

'Grace'

30 Clean and Jerks For Time

Rowing Murph

Monday

WOD

Filthy 50 (WOD Demo mov wmv )

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


Mobility Wod

Week 4!!!

Dan invents "wall boy shots"

Friday

WOD

'The Informer'

3 Rounds For Time

7 Power Snatches 135/95

14 Pull Ups

21 Box Jumps

Thursday

Press 80% x 3, 85% x 3, 90% x 3

Followed By:

For Time:

'The Hustler'
Row 750
25 Thrusters 95/65
25 Kettlebell Swings 2/1.5
25 Burpees
25 Pull Ups

Wednesday 


WOD

20 Minute Skill Session Week 3-This is a good week to add more reps and go for less minutes.

At Sub Maximal Effort (Not Muscle Failure) With Near Perfect Form Choose One Or 2 Movements or progressions that work at a movement (i.e. assisted or negatives) Choose 1 or 2 movements such as:
handstand push-ups, pull-ups, ring dips, push-ups, muscle-ups,pistols,box jumps,l-sit, double-unders,L-pullup, GHDsit-ups, rope climbs, strict toes to bar or strict knees to elbows.

It is best if you are choosing 2 to select contrasting movements.
Select a number of reps that, again, won't take you to muscle failure and that you can maintain within 1 rep for the 20 minutes.

For example if you selected Handstand Pushup Negatives and pistols it may look like this:

HSPU 2 2 2 2 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1

Pistol 4 4 4 4 4 4 4 4 2 2 2 2 2 2 2 2 2 2 2 2

Those are the movements that you will be sticking with over 5 weeks, adding reps or making the movement(s) more difficult throughout the weeks.

Tuesday 


WOD

Back Squat 80% x 3, 85% x 3, 90% x 3

Followed By:

'Gaslight'

3 Rounds For Time
Run 200
15 Toes To Bar
20 Box Jumps 24/20
25 Wall Ball 20/14 All to 10'

Highlights From The 2011 CrossFit Games

Monday


WOD


'All The King's Men'

On the Minute For 15 Minutes

5 Ring Dips*
1 Body Weight Clean
Double Unders

Score Rounds and Number Of Double Unders

*If you need a band larger than Blue-use parallettes or boxes with as little assistance from your lower body as possible.

 

MOANC Week 3 Updates!

If You Are Still in the Challenge-This will go into effect Sunday-Ask questions in the comments here and I will answer as best as I can.


Start Monday! Happy Mobilizing!

Does Everyone Have Monday Off? Please Post to Comments.

Eric

Camille

Sean

                                                           



Friday

WOD

Blade Runner

AMRAP 3 Minutes Rest 1 Minute Repeat 5 Cycles

5  Dumbell Push Press 50/35
7 Chest to Bar Pull Ups*
9 Kettle Bell Swings 1.5/1

*If you need bands for the pull ups either do ring rows or jumping pull ups.

Does everyone have the day off for MLK day on Monday? Please Let us know and we can plan on a schedule adjustment.

Leave Nothing At The End Of Your Workout

Thursday

WOD

4 Minute AMRAP
6 Knees To Elbows
12 Steps Walking Lunge

Rest 4 Minutes

4 Minute AMRAP
20m Bear Crawl
10 Box Jumps 20/18

These are meant to be all out efforts as fast as you can.

Think Like A Bumble Bee Train Like A Race Horse

The Thruster in 4 Panels

1.Mid Foot, Supported By The Shoulders

2.Still Mid Foot, Still on Shoulders, Gaining Speed

3.Big Hip Drive Thrusting The Bar

4.Locked Out Over Head

Wednesday


WOD

Deadlift

75% x 5, 80% x 5, 85% x 5

Followed By

20 Minute Skill Work Week 2

At Sub Maximal Effort (Not Muscle Failure) With Near Perfect Form Choose One Or 2 Movements or progressions that work at a movement (i.e. assisted or negatives) Choose 1 or 2 movements such as:
handstand push-ups, pull-ups, ring dips, push-ups, muscle-ups,pistols,box jumps,l-sit, double-unders,L-pullup, GHDsit-ups, rope climbs, strict toes to bar or strict knees to elbows.

It is best if you are choosing 2 to select contrasting movements.

Select a number of reps that, again, won't take you to muscle failure and that you can maintain within 1 rep for the 20 minutes.

For example if you selected Handstand Pushup Negatives and pistols it may look like this:

HSPU 2 2 2 2 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1

Pistol 4 4 4 4 4 4 4 4 2 2 2 2 2 2 2 2 2 2 2 2

Those are the movements that you will be sticking with over 5 weeks, adding reps or making the movement(s) more difficult throughout the weeks.

Tuesday


WOD

Back Squat
75% x 5, 80% x 5, 85% x 5

Followed By

AMRAP 10 Minutes

1 Rope Climb
10 Plate Push Ups
15 Air Squats

Have to acknowledge Dave C. He rowed 5k with one arm today! You're the man Dave!

Help me- I'm really sore!

Monday


WOD

"Thunderball"

1 Round For Time

35 Burpees

80 Sit Ups

40 Kettle Bell Swings

40 Pull Ups

80 Sit Ups

35 Burpees

Compare to March 23rd 2011

Bob From Biggest Looser-Big CrossFit Fan

The 27 Rules of Conquering The Gym- WSJ

Announcing Second Team Challenge!!!!

Friday

WOD

Fran

21-15-9

Thrusters 95/65
Pull Ups

Magic Paleo Food Machine By Rob Wolf- Click to enlarge then "Drop" In your food and see if it's paleo! (thanks McGrail!)

Doctor Tells How She Cured Her MS With Paleo-Must Watch!

Thursday


WOD

Deadlift Work Up To Your 5 Rep Max

Followed By:

'Annie'

50-40-30-20-10
Double Unders
Sit Ups

It is the 'inevitable hunch' during the push presses on round 3 during FGB

Wednesday


WOD


For Those Competing in the challenge who missed a Benchmark WOD you can do that today.


Everyone Else:
20 Minute Skill Work

At Sub Maximal Effort (Not Muscle Failure) With Near Perfect Form Choose One Or 2 Movements or progressions that work at a movement (i.e. assisted or negatives) Choose 1 or 2 movements such as:
handstand push-ups, pull-ups, ring dips, push-ups, muscle-ups,pistols,box jumps,l-sit, double-unders,L-pullup, GHDsit-ups, rope climbs, strict toes to bar or strict knees to elbows.

It is best if you are choosing 2 to select contrasting movements.

Select a number of reps that, again, won't take you to muscle failure and that you can maintain within 1 rep for the 20 minutes.

For example if you selected Handstand Pushup Negatives and pistols it may look like this:

HSPU 2 2 2 2 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1

Pistol 4 4 4 4 4 4 4 4 2 2 2 2 2 2 2 2 2 2 2 2

Those are the movements that you will be sticking with over 5 weeks, adding reps or making the movement(s) more difficult throughout the weeks.

We will be doing this 1 or 2 times a week for the 5 straight weeks and hope that this is a quick way for you to eliminate those chinks in your armor and do some focused work on things that you would like to eliminate as weaknesses.


December Pr's!

Amy Kular-8:12 2k Row, 295 Deadlift, 210 Back Squat, Press 100lbs, 90lb Power Snatch

Lysa B.- Back Squat 135, Deadlift 215

Keith-315 Deadlift, 315 Back Squat, 165lb Press

Greg B.-355 Deadlift, 160 Press, 265 Back Squat

Paul- 150 Back Squat (Sept. Pr Was 95!), 245 Deadlift

Drew- 20 Double Unders

Amanda- 125 Rack Jerk To Over Head Squat, Deadlift 230

Bushy- 92 Double Unders

Jeremy- 425 Back Squat, 255 Power Clean

Sarah S.- 145lb Deadlift

Ryan M. Deadlift 540(!) Squat 415, and 195 Press (WOW!)

Chris- Deadlift 305, Squat 245, Pres 135

Shelly- Press 65

Ian- Deadlift 300, Back Squat 205, Press 115

Mike McGlaughlin- Deadlift 385 (70lb Pr!) 225 Power Clean, Press 140, 4 Muscle Ups

Courtney- 165 Back Squat

Chris Johnson- 335 Back Squat, 415 Deadlift, Press 180

Betty- 145 Deadlift, 65lb Back Squat

Ryan C. Press 125, Deadlift 295

Jen Ben- 210 Deadlift, 160 Back Squat

Erin- 245 Deadlift, Press 85, 185 Back Squat, 30 Double Unders

Amy KBaum- 20 Consecutive Kipping Pullups

Nicole S. Barbara 36:15,  165lb Over Head Squat

McGrail- 310 Back Squat

Jill- 60lb Press

Jane 80lb Power Snatch

The Calm Before Cindy At 5:30

Tuesday

WOD

'Fight Gone Bad'

       Wall-ball: 20 pound ball, 10 ft target. (Reps)

     Sumo deadlift high-pull: 75 pounds (Reps)

     Box Jump: 20" box (Reps)

     Push-press: 75 pounds (Reps)

     Row: calories (Calories)

 

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.


The Answer To All Your Mutha Of all Nutrition Challenge Questions!

 A refresher of the the rules.

First 2 Weeks- Strict Paleo.
Eat Meat and Eggs
Eat Veggies
Eat Fruit. Any fruit you like is fine. Avoid dry fruit especially if it is full of sugar and sulfites
Eat Starches. Sweet Potatos, carrots, parsnips and things like this.
Eat Good Fat. Nuts and seed, olive oil, coconut oil, avocados...

Do NOT EAT
Soy, soy beans, soy bean oil.
Rice
Beans
Legumes
Bread
Pasta
Flour
Cake
Dairy
Cream
Alcohol
Sugar

After the first 2 weeks we will bring back certain food.

Please keep a journal of everything you eat.

If you cheat within the first 2 weeks you are not eligable to win.

There are 3 ways to earn a cheat day

1. Finish the extra challenge every week with your team. You will get 20 points. When your team reaches 100 points you have earned a cheat day. The team that finishes the challenge first gets an extra 20 points.

2. Buy a cheat day before or after you cheated. This can only happen 1 time. We will have a basket of hero workouts that you will draw from.

3. Buy a cheat day with your team. If you all do a randomly picked hero workout you can all earn a cheat day.

Each member of your team must complete 4 workouts in order for your team to recieve points.

Report to your team leader.

Read Labels

We recommend if you read Rob Wolfs book the PALEO SOLUTION so you can understand WHY you are doing this.

Remember... The first few days are the hardest but we have such a great support group. Ask questions, try new recipes, be PREPARED and try to have fun!

Monday

WOD

'Cindy'

AMRAP 20 Minutes

5 Pull Ups
10 Push Ups
15 Air Squats

Nutrition Challenge Day 1!!!
Remember to:
Take Before Pictures
Write Down What You Eat Each Day
Use Your Coach/Team As A Resource
Be Strict For The First 2 Weeks!
Do 4 WODs Each Week

Registration For The CrossFit Open February 1st!