CrossFit Cape Cod Workout of the Day For March 1st


CrossFit Games Open WOD 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.


PARTY MARCH 17th 5:30PM EVERYONE IS INVITED!

Wednesday Feb 29, 2012

PARTY UPDATE!!!

The date of the party is changing. It can either be Friday March 9 (the challenge will end early) OR Friday March 16. Post to comments if this matters to you. We will do our best to accommodate everyone.
We also need a party theme! Post to comments if you have any ideas! Whoever comes up with the party theme wins a shirt!

Please remember that next week we will be doing our benchmark wods again. Make sure your coach gets your scores and weight. Also turn in your food journals at the end of the week to Mark or Sarah.

WOD

Death by 10 Meters

Every minute on the minute run an extra 10 meters
Min 1- 10 meters
Min 2- 20 meters
Min 3- 30 meters

Rest the remainder of the minute. Keep going until you can not finish the minute!

Dave C. One Arm Thruster/Wall Ball Sub

CrossFit Cape Cod Workout of the Day For Tuesday, February 28th, 2012

5 Rounds For Time

12 Deadlifts
6 Hang Squat Cleans
4 Push Press

Guys Rx'd 135 Girls Rx'd 95
Scale Down To What You Can Push Press For The 20 Reps-Not A Push or Split Jerk.

Mother of all Nutrition Challenges -Post Challenge Party- Saturday, March 17th

The Team Challenge This week Is 7x MWODs

Mobility WODs

from the Affiliate Blog on www.crossfit.com

CrossFit Cape Cod Workout of the Day for Monday, February 27th, 2012

4 Rounds For Time

Run 200

20 Wall Ball Shots

10 Pull Ups

Mobility WOD

Announcing Open WOD 2-Fourty Minutes Of These Things!

CrossFit Cape Cod Workout Of The Day For Friday, February 24th, 2012

5 Rep Max Front Squat

Followed By

5 Rounds For Time
10 Deadlift 185/135
20 Double Unders

The Launch Of The 2012 Open

Mobility

CrossFit Cape Cod Workout Of The Day For February 23rd, 2012

CrossFit Games Open 12.1

7 Minutes AMRAP Burpees

WOD DEMO


Standards Video

"What Popeye would eat if he did CrossFit" From Bob S. 

The CrossFit Cape Cod Workout of the Day For Wednesday, February 22, 2012.

'Battle Cry'

5 Rounds For Time
200 Meter Run
15 Box Jumps 24/20
12 Push Press 95/65

At 9, he settled a dispute with a pistol. At 13, he lit out for the Amazon jungle. At 20, he attempted suicide-by-jaguar. Afterward he was apprenticed to a pirate. Read the obituary of Jon Fairfax here.

Mobility WOD

Wow-We just passed 1000 posts!

Keith!

CrossFit Cape Cod Workout Of The Day For Tuesday, February 21st, 2012

Clean

Work To A 1 Rep Max (Squat Or Power)

Followed By:

'The Baseline'

For Time

Row 500
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

MOBILITY

The MOANC is a long nutrition challenge and it's starting to wear on some of you-who's still in and who is out?

The CrossFit Games Open Begins This Week! If you are participating be sure that you join the CrossFit Cape Cod Team! We will do the Workouts on Wednesday and any who would like to will be able to re-do the workout on Saturday. Anyone who is officially registered will be judged during all of the 5 workouts.

Denise!

This Weeks Team Challenge-Complete 7 MWODS and:
Do 100 Sit Ups For Each Of The Team Members you Started With. Score The Total Time. For every person that is no longer part of your team someone on your team must do 200 sit ups-for time. Each athlete should be judged. Reps are to be done with the legs in a 'butterfly' position and the athlete will touch the ground above the head at the bottom of the rep and then touch the feet at the top of the rep. The team with the fastest time gets 40 points, all other teams will get 20 points for finishing.

CrossFit cape Cod Workout of the Day for Monday, February 20th, 2012.

As Many Rounds As Possible in 20 Minutes

5 Chest To Bar Pull Ups
10 Wall Ball Shots 20/14 to 10ft
15 Kettle Bell Swings 1.5/1


Mobility WODs

When you leave and Rugby shows up-things get intense.


CrossFit Cape Cod Workout Of The Day For February 17th, 2012

'Bundle Of Joy'

2 Rounds

2:00 At Each Station. Rest 30 Seconds Between Movements 2:00 Between Rounds.

Row (Meters)

Toes To Bar

plank Hold

Pull Ups

Front Squats 135/95

Over The Weekend Watch This Sobering 3 Part Video!

MY CROSSFIT STORY:KEVIN MILLER

Join Us Tonight At 6:30 For Mobility Class With Amy S.!!!!

CrossFit Cape Cod Workout Of The Day For Thursday

'Eye Of The Beholder'

On The Minute For 15 Minutes

3 Deadlifts
3 Strict Press

Use 70-75% Of your 1 Rep Max and subtract weight if you have to. The focus is on good form and fast sets.


It Can't Be another Triple MWOD!

Mobility Class With Amy S.!!! Be There Thursday At 6:30pm!!!

Katey B.!

The CrossFit Cape Cod Workout Of The Day

Tabata

20 secondds of work 10 seconds of rest. Complete 8 consecutive rounds at each station.

Row- Score Calories
Double Unders
Sit Ups
Score is total number of combined calories and reps.

Join Liz Friday The 24th for Paleo Basics Cooking Class To Sign Up Call 1-774-930-2977


Another 3 for 1 Mobilty WOD!

Thursday At 6:30PM-Mobility With Amy Squeglia!!! Be There!!!

Another 3 for 1 Mobility WOD! Yes it is OK to Repeat That First One For The Challenge.

CrossFit Cape Cod Workout Of The Day For Tuesday, February 14th, 2012

'The Ambush'

4 Rounds-AMRAP 4 Minutes- 1 Minute Rest

3 Power Cleans 155/105
7 Hand Release Push Ups
9 Box Jumps 24/20

Liz Will Be Doing Another Paleo Basics Class Friday February 24th! To sign up call 1-774-930-2977

Team Challenge and Any Who Are Awesome Enough To Join Us-14 Mobility WODs!

WOW-3 Mobility WODs for the price of one. Trying to get 10-12 total minutes Post WOD.

The CrossFit Cape Cod Workout of The Day For Monday, February 13th, 2012.

4 Rounds -Not Timed- For Max Reps. Rest As Needed Between Rounds.

Over Head Squats 

Strict Pull Ups 

The overhead squat is a lot less about how strong your legs are, and more about a test of balance and flexability. It takes time and patience to get a good overhead squat. That said it is expected and appropriate to scale back the weight to something that will 1. Exhibit good mechanics, and less importantly 2. challenge the athlete.

At worst, the dowel will leave you cursing and sweating, baffled at why its so difficult to get below paralell with weight over head trying to keep your heels on the ground. Today- Focus on the basics like weight on the heels and knees out. Also making your best effort to keep the shoulders externally rotated and  your lower back in the right position. There is no prescribed weight. For an advanced athlete this will look something like 135lbs x 17 and 22 strict pull ups for round 1. For a new athlete this will be more along the lines of say a 15lb bar for 11 and 15 green band pull ups. Wherever you fall focus on good movement and max reps!

Dave C-Crushing the ERG with one arm!

Ian-Putting The Bar Under His Chin!!!

Friday

WOD

'Almost Famous'

For Time
20 Calorie Row
30 Ring Dips
40 Burpees
50 Kettlebell Swings 1.5/1
60 Sit Ups
70 Steps Walking Lunge

This Bar Is Light! by Lisbeth Darsh

This bar is light.

That’s what I tell myself every single time, no matter what the lift is, no matter how many plates are on the bar.

This bar is light.

It can be a snatch, a thruster, a front squat, or a deadlift. There can be 85 lbs on it or 225 lbs. It can be a practice jerk with PVC pipe or it can be a 10lb PR on a 1RM back squat.

Still, this bar is light.

It might sound stupid. Okay, not “might” — it is stupid. But it works, for me. Because if I approach that bar with the idea that the weight is heavy, then it will feel heavy. And my chances of making that lift go way down if my mind is weighed down.

It’s like when I see a CrossFitter — usually, a woman — shake her head “no” in the middle of a workout. Shake her head. It makes me crazy and I want to yell “Stop shaking your head!” from across the room. (Okay, maybe I’ve done that once or twice. Or 314 times, but who’s counting?) I know the gal with the head shake is probably just trying to psych herself up, but usually she doesn’t realize she just psyched herself out. If you think the weight is heavy, it will feel heavy. Heavy is hard to lift. But light? Light is a cakewalk. You can do light.

Jason Khalipa, shortly after winning the 2008 CrossFit Games, said this to me: “If you think you can’t do another push-up, you can’t.” He was talking about the power of the mind. Put the right thoughts in your head and get out of your own way.

See? This bar is light.

CrossFit Games Open Registration

Sarah S. Good Knee Position in the Lunge!

Thursday


WOD


'Vertigo'


On The Minute For 15 Minutes
1 Snatch, 1 Rope Climb.

 Rest the remaining time in the minute if there is any.
Go as heavy as you can on the snatch add or subtract weight each minute. If you miss a snatch just move on to the rope climb, you only get 1 attempt per round. Your score is the total lbs. you snatch and number of rope climbs. If you can't climb the rope do 7 ring rows.

A score for someone who did 50lbs for 15 Rounds would be  50x15=750 + 15 Rope climbs, or if they did Ring Rows-105 Ring Rows.


Register For The CrossFit Games Open Here

Wednesday


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, Eric O'Connor 7:01 WMV MOV

This is a very special Mobility WOD where you don't have to actually 'do' an MWOD-just fix the position of your neckduring every pull up, deadlift, push up, squat and, well everything.-Watch it until you know it by heart!

Tuesday

AMRAP 15 Minutes

Run 200
20 Double Unders

Today is the beginning of week 6! How is everyone doing? A lot of people took a cheat day yesterday. How are you feeling? Did you experience cravings today or do you feel so awful you are glad to be back on track? Please post to comments.

Monday

WOD

'Superman'
 
6 sets of:
3 Power Cleans + 3 Front Squats + 3 Push or Split Jerks

Start with 50% of your 1RM Clean, and work up from there.

I love how sick Mikko is-This was filmed during a Navy Seal Fit Camp that Mikko went through.

Friday

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".

Registration For The Open Goes Live!

Thursday

WOD

CrossFit Total

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

Kicking the Door Down