Friday, January 3, 2014

CrossFit Cape Cod 1/3/14 and Reminder: New Class Times For Saturday!

Question of the day: What is something that you want to be able to do that you've seen someone at C3 do? Post your "I want to____, just like____!" To the comments!

CrossFit Cape Cod

Workout Of The Day

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Clearly going to need to be scaled by many. Think along the lines of sub 30:00 minutes.

Classes are at 8am, 9am, and 12:30pm on Saturday's


Terry obrien said...

I want to do DU'S just like Mason (thats a very tall order.)..Mason you are the master at DU'S

mason said...

Ahhh thanks Terry! It was practicing everyday for months. You will get them too! I'll help you practice anytime!

Allan Fleck said...

I got to go with Terry on this one DU's like Mason!!!, As well as ring muscle ups like Jamin & Judkins.

Zach said...

DU's like Mason
Run like Allan/Judkins/Bushy. Or pretty much anyone other than me

jwash said...

Climb a rope like mason.

sarah lee said...

Be as flexible as Amy S.

HaleyDawn said...

I want to be able to do pullups like... well anyone that can do unassisted pullups...
I want to lift weights like Kelly C.- She makes it look so effortless!!

Nettie said...

Show up like Kelly C - we're teammates now so I have to!!! Bench press like Terry.

Erin Meagher said...

Oh I could go on all
Day with this one : so I will .
Burpee like Amy S
dead lift as fast as Kristin
Ring dips like Sarah
Front squat like Kelly
Overhead squat like traci
Run like Mase
Do muscle ups like mark or any of the guys that do them!
You guys rock. And so many others!
Happy day two.

jwash said...

Great 9am class. Thanks Mase for helping me with me squat. I thought when I felt that burn....I was doing them wrong. ; )

Zach said...

23:43- did 100 each but broke them up in sets of 25, I'd still be doing pull-ups if I hadn't.

Ann said...

I want to do DU's like Mason, Nettie, Sarah, Traci. You guys all make them look effortless. I'm not giving up.....

KristinP said...

Oh where to begin:

I want to:
Be motivating like Mase
Be compassionate like Erin
Be thoughtful like Sarah
Conquer my fears like Jen
Be determined like Kelly
Be as genuine as Amy S
Be as humble as Shanna (we miss you)
Be as knowledgeable as Mark
As sweet as Hailey
As funny as Bushy
As helpful as Traci

...and run like, well everybody except me, and possibly Zach...but that's doubtful, although I would definitely like to be as strong as Zach, but in the girl way cuz that would be a little weird.

Allan Fleck said...

20: 51 rx

Faron said...

Angie 28:28. Did 100 in sets of 50. Scaled pull ups w/blue band(25 rep) then green band to finish out.

I want to be able to do squat cleans like Tom T.

Also Mark, If the teams have been completed, Did not see my name.

Nettie said...

26:28 - I broke up the pullups and pushups into sets of 25 then did 100 of situps and squats. I used red/blue bands for the pullups and did the pushups off the box. Lots of room for success in 30 days!
Sarah, here is the pumpkin risotto - so so good!!!

Paleo Pumpkin Sage "Risotto" Active time: 35 min. Total time: 2 hrs.


• 1 small baking pumpkin (I just used a can of pumpkin)

• 2 T. coconut oil

• 1 medium onion, diced

• 1 small head of cauliflower, riced in food processor

• 1/2 cup chicken stock

• 1 tsp. tomato paste

• 1 T. garlic salt

• 1/2 tsp. black pepper

• 6 fresh sage leaves, chopped

• 2/3 cup coconut milk

• 1/2 tsp. grated nutmeg

How to Prepare

1. Preheat oven to 350F.

2. Wash pumpkin well. With a sharp knife, stab the pumpkin

several times to prevent a pumpkin explosion.

3. Bake in a shallow baking dish for 30-60 minutes (depending on

size), until it can be easily pierced with a knife.

4. Allow pumpkin to cook for about 30 minutes, then slice in half,

scoop out seeds and stringy bits (discard), and scoop out

pumpkin for this recipe.

5. You will need 1 3/4 cup of mashed pumpkin. Store any extra in

a ziplock bag in the freezer for later use.

6. Heat the coconut oil in a saucepan over low to medium heat.

7. Add onion and sauté until soft.

8. Add riced cauliflower, tomato paste, chicken stock, garlic salt,

pepper, and sage. Stir well to evenly combine all ingredients.

9. Simmer uncovered for 10 minutes, or longer if liquid is not fully


10. Stir in the pumpkin and coconut milk.

11. Continue to cook over low heat until risotto is thick and creamy.

12. Top with grated nutmeg and optional parmesan cheese, and


Paul S said...

27:41 Green band, box PU

Nettie said...

100% today!

Sean Mastro said...

Well, my first goal is to get 1 pull up , then pull ups like Allen, Allen, great energy and speed with them!!

Also Monkey Bars, (if it is still called the same thing as grade school, still??) like Mark, Mark you don't look like an orangutan, you could outpace one in a race!!

Great work out today! I love and fear the real-ness of it, You all are for real!

Ann said...

23:45 and like Nettie I broke up the pull ups and push ups into sets of 25 then did 100 sit-ups and 100 squats.
Pull-ups were with purple and red band, push-ups were 5 on the floor then 20 on the box.
Hats off to Molly and Sarah who did it RX!!!

Erin Gretzinger said...

29:57 started with blue band, then blue and purple, and finally blue and red. Broke pull and push ups into sets of 25, then finished off 100 sit ups and squats. I am always so inspired by everyone at c3, so it's hard to pinpoint one thing I'd like to do like someone else....but if I could do strict pull ups like Mas, rx wods like Sarah L. (And many more), have the determination of Jen L., Kelly C. (And also many more), I think that'd be great.

Bushy said...

i'm with erin and kristen. there are many people i would like to be like at C3. ultimately though, i would like to be like dan c and walk around taking pictures of girls in lulu gear with their legs wrapped around a rope and not be considered creepy. that guy's a wizard.

100% today. Go Team Traci!

sarah lee said...

30:54 I think. RX.

100 percent today.

Sarah Sprague said...

100% today but couldn't make it in to wod today, have to make that up...I would love to run like Mason, do sit ups like Sarah and overheads like Traci!

Kelly Cook said...

I really don't know where to begin because there are so many things I'd like to be able to do, and I'm so impressed by all of you. I'm also totally humbled to be a part of people's lists. I don't want to leave anyone out, so I'm just going to choose one person. I would like to be as successful as Kristin has been in making a lifelong lifestyle change. I never want to go back to who I was a year ago.

30:56 for today's WOD. Did 100 of everything, but I broke up the pull ups and push ups into sets of 25 and then did 100 straight situps and squats. I started with a red and purple band but switched to blue and red after 10. I also added a pretty nice scorpion pose into my push up routine, which was witnessed by Erin and Mason. Fun workout today with Jen L. and Erin G. who made me laugh during it but kept encouraging me as well.

100% for today, although in reading the ingredients list on my almond milk, I found that I did consume some carrageenan.

mason said...

Awesome job Molly and Sarah on rx'ing this wod. Great pushups by both of you. Kudos to Carl on 100 squats unbroken and fast pace. Nice job everyone!!! Keep up the good work on the challenge. Each day it gets easier.

KristinP said...

Aw, thanks Kelly!!! You made me tear up a bit:)

98% for today cuz Mason, Traci, Erin, and Amy made me drink a glass of wine...yes they made me. That's my story and I'm sticking with it ;)

Erin Meagher said...

98% - perfect with food. Mason said it was ok to have a glass of wine!
Haha:) it was my choice- but it was only one! I'm actually looking forward to getting back to my routine this week!

Erin Meagher said...

BUT . I am carrageenan FREE.

Molly Sorbello said...

31:40 rx

Thanks Ann and Mason! I couldn't have done it without the incredible Sarah Lee to chase!

100% for today.... I know I was late signing up, but may be put on a team? Please and thank you.

sarah lee said...

Oops then my time was 31:54. I was always a handful of reps behind Molly.

Ann Massi said...

100% today. I would like to be as fearless as mason.

Mark Lee said...

100% Day 1 and 2
20:56rx Really looking forward to retesting this one, fun working out with Alan!
I want to be as wise as Grampy fire firefighter, as humble as Faron and as athletic as Paul.

HaleyDawn said...

day2- 100%!
25:03 today with plenty of scaling. broke everything up into sets of 25. started with a blue and red band for pull ups, then switched to a blue and green about half way through. and did push ups on the tall box. still felt the burn though!

OldNatickRookie said...

Ah, shucks

jwash said...

Forgot to log in 100% for day 1 & 2 of the challenge.