Thursday, January 9, 2014

Friday 1/10/14

CrossFit Cape Cod

Workout of the Day

On The Minute For 7 Minutes
3 Clean and Jerks

Followed By

Focus Work

For The Focus Work Take Your Movement From Category A. & B. And On The Minute For 12 Minutes Select A Number Of Reps That Will Allow You To Stay Above Failure For The Duration of The 12 Minutes. Do Exercise A. On The Odd Minutes & Exercise B. On The Even Minutes.

Rest 2 Minutes And Then On The Minute For 12 Minutes Do Movement C. On The Odd Minutes & Movement D. On The Even Minutes.

Weighted Pull Ups
Strict Pull Ups
Bar Muscle Up
Chest To Bar Pull Up
Pull Up

Over Head Squats
Front Squats

Wall Ball

Squat Therapy


Hand Stand Push Up
Ring Dips
Push Ups
Hand Stand Hold
Hand Stand Walks

Double Unders
Toes To Bar
Box Jumps
Knees To Elbows

Saturday is full of CrossFit Events, at 8,9 & 12:30 bring a friend to C3 to try a WOD

Immediately following the 12:30 class there will be free rock climbing.

At 3:00 Paleo Pot Luck at Ann Massi's House 52 Dodson Way in East Falmouth!


Erin Meagher said...

Did 85,95 for clean and jerk
Worked on strict pullups, overhead squats, handstand pushups, box jumps.
Forgot to post yesterday because I CANT post from my phone again - so annoying - 100% yesterday.
looking forward to the paleo potluck tomorrow!

Erin Gretzinger said...

65 to 75 for c & j
Worked on pull ups, pushups, OHS, ttb, dbl unders, handstand holds....I think I need focus for my focus work.
Fun 930 class, thanks Traci!
Looking forward to tomorrow as well! I plan on bringing game day paleo wings. It will be my first time making them, so no promises.

Bushy said...

Rest Day.
80% cheese on salad

Jen Heinlein said...

Felt totally wiped today - 35# on C&J to focus on form. I'm still dealing with Angie Arms from Wednesday - they freakin' hurt!
90% for today, but didn't go completely off track. Wanted a deli sandwich on a bulkie so bad but I didn't do it!

Faron said...

100% and a rest day for me.

Sean Mastro said...

ok lets this is the white wall replacement, and I got to post in cross fit it goes..

I did 95# clean n jerk, Focus: strict pull ups (1 Green, 2 Blue), Forgot how many???...Squat Therapy....about 6 per round??, Double Unders, really they were single unders, but I was good at that! but they were single unders???? lastly, Push Ups, 25, 10, 5, 3, 2 frozen fails on all. I'm 100% as of now, considering again, I'm buying from a store, and not a farm, Belt buckling is requiring more notches to keep me from going Gangsta!

sarah lee said...

75-95 pounds.

Pull-ups, squat therapy, handstands, l- sits.

100 % on food- having wine now with girl friends. It's delicious:)

Molly Sorbello said...

85# clean and jerks
Focus work: pull-ups, squat therapy, presses and what I refer to a "s-sits"... Someday I'll make an L.

100% for yesterday, 90% for today because of a much needed glass of wine!

HaleyDawn said...

100% for today!

KristinP said...

Didn't make it in today but 80% cuz Friday is the day I allow myself one slice of gluten free bread from the common ground! Enjoy your wine ladies :)

Allan Fleck said...

135# c&j
focus:a,b, bar muscle ups, over head squat
c,d hand stand push ups, toes to bar
100% for today.

Christopher Judkins said...

135# c&j did split jerks for the first set, but then Mason yelled at me so I switched so I could string then faster so she would stop yelling at me. Felt good probably could have gone a little heavier.

Rope climbs (then switched to strict PU's cause I was tearing my shin up), squat therapy, handstand walks, and ring L-holds for focus. Went from the pullup structure to the awesome new front desk on my first handstand walk, now I just need to learn how to turn around and go back!

JoJo Mikolazyk said...

#45 c&j Focus: front squat 45, pull ups with bands, hand stand holds (first time getting up kicking myself backwards, so cool now I'm addicted!) and attempted double unders, better luck next time.

Mark Lee said...

Started warming up tonight and realized I am fighting something off. I tried to get through it but I knew pushing it was the wrong way to go. So rest day for me.

Shannah Jaburek said...

Rest day today...100% for yesterday and today

Kristen Menard said...

65# CJ, pull up (with only one blue band!), squat therapy (against the wall), handstand (which I was able to hold for the whole minute 5 times - a PR), and T2B.
Great workout.. Even though I was dreading it cause I was so tired this afternoon. Thanks Mason.. And my 530 girls for pushing me through it!!! 100% for today..

Erin Gretzinger said...


Ann Massi said...

100% today

Sarah Sprague said...