168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

June 22, 2012





CrossFit Cape Cod Workout Of The Day


Sumo Deadlift 3-3-3-3-3 Between Sets Do STRICT Knees To Elbows Stop Just Before Max


Followed By:


5 Rounds For Time


9 Parallette Push Ups
9 Hang Power Snatches 75/50
18 Double Unders


NUTRITION CHALLENGE
To be eligible to win each participant needs:
A Food Journal.
Weigh In.
Pay 15 Dollars.
Submit a Hope Score.
Post Points To Comments.


MOBILITY

Endurance 
Running: (Thurs) 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off: 0:10 on. Each Effort is a Sprint.

Saturday or Sunday-60 Minute TT


Triathlon:(Fri) Swim  1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off: 0:10 on

(Sat) Pick The Sport You Need To Work On The Most. Bike Or Run. 60 Minute TT

About the Author
  1. Anonymous Reply

    Manuel
    1 point for today
    1 point for yesterday

  2. Anonymous Reply

    1 point for Rebekah for day 3. Hope score is 152 scaled

  3. mcgrail Reply

    Another day another point!

  4. KristinP Reply

    1 point

  5. Marianna Reply

    1 point

  6. Anonymous Reply

    sabra-1 point

  7. SarahSprague Reply

    1

  8. Amy Sch Reply

    0 points for day 3 🙁

  9. Anonymous Reply

    Kurt M
    1 point! 194 hope score !

  10. ErinM Reply

    1 point!

  11. Anonymous Reply

    Nicole S. said…

    Day 3…1 point.

    Hope Score was 208

    Feeling so much better already.

  12. Anonymous Reply

    Joe N – 1 point for day 2 and day 3

  13. Anonymous Reply

    ERik M 1pt
    Erik Jr 1pt

  14. Annmarie Reply

    1 point

  15. Annmarie Reply

    1 point

  16. Annmarie Reply

    1 point!

  17. Annmarie Reply

    1 point!

  18. Annmarie Reply

    haha sorry for the multiple posts

  19. Nettie Reply

    Annmarie is very excited about her point! 🙂
    Nettie – 0pt for day 3. Hot weather = ice cream. I was weak!!!

  20. Anonymous Reply

    Erik and Erik Jr. 1pt…..each

  21. Amy Sch Reply

    Friday day 4, 1 point

  22. Annmarie Reply

    lol Nettie I was very excited about my point ‘cuz I behaved! I would love an ice cream right now. What flavor was it? lol

  23. Anonymous Reply

    I miss crossfit!!

  24. Anonymous Reply

    Kurt M
    1 point for Friday June 22,2012

  25. mcgrail Reply

    Day 4 another score! 1 point.

  26. Anonymous Reply

    Day 4 another point for Rebekah

  27. Michelle Reply

    1 point each for day 3 & 4. 131 Hope.

  28. Michelle Reply

    That was scaled 45 #. 🙂

  29. Mark Lee Reply

    Annmarie is in the lead with 43 points! 🙂
    Keep up the good work folks I have a surprise ready for next week!

  30. Anonymous Reply

    Nicole S. said

    Day 4 = 1 point

    A nice twist on green beans…sautee in olive oil, kosher salt. Mix together dijion mustard (Thurman’s is really good) with a little water and lemon juice. Remove beans from heat and toss with mustard sauce. Not much is needed. I also used french style beans(long skinny ones), found at stop’n shop. I just nibble on them all day.

  31. Anonymous Reply

    You guys are all sound in so healthy I had fried all you can eat fish and chips with A few non beers And just to back that up I had homemade coconut ice cream from the juice bar. See you monday

  32. Michael Reply

    You guys are all sound in so healthy I had fried all you can eat fish and chips with A few non beers And just to back that up I had homemade coconut ice cream from the juice bar. See you monday

  33. manuel g Reply

    day 2&3 1 point each day 4 no points Hope score 158

  34. Annmarie Reply

    1 point for Friday.

  35. KristinP Reply

    1 point for Saturday:)

  36. ErinM Reply

    Ugh- 0 for sat- damn you delicious sangria!!

  37. Anonymous Reply

    Rebekah 1 point for Saturday

  38. Anonymous Reply

    Nicole S. said…

    Day 5 = 1 point

  39. Amy Sch Reply

    Same here Erin. Made it to 10pm. 0 points for Saturday.

  40. Annmarie Reply

    1 point for Saturday.

  41. Mark Lee Reply

    Ahhh booze- a tough one! Its good though that so many of you are not throwing the whole day away and it is just one thing that tripped you up. That will come in handy on weigh day and the hope redo!

  42. Anonymous Reply

    1 point for each day – 22nd, 23rd, & 24th

    Joe N

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