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

June 19, 2012





CrossFit Cape Cod Workout Of The Day


3 Rounds
10 Chest To Bar Pull Ups
7 Power Cleans- Go As Heavy As You Can With Correct Form
Parking Lot Shuttle SPRINT*


*For The Shuttle Sprint- go out the doors and right down the sidewalk. Enter the Parking lot at the bottom Island and go 1/3 and back, 2/3 and back, then full length (To the 3rd Island) without going back. Rest 4:00-Each Round is MAX EFFORT 


Endurance


Running: Run (TUE): 3 x 800m, rest 2:00, hold splits within 3-5 seconds


Triathletes:Swim (MON): 6 x 75m on 2:00

Bike (WED): 4 x 1M TT, work:rest 1:2
Run (TUE): 3 x 800m, rest 2:00


NUTRITION CHALLENGE


Week 1-Tuesday 6/19-Monday 6/25


Cold Turkey-No Wheat, Dairy, Sugar, or Booze. 
Each Day that you are successful you earn 2 points. 
 
0 Points for less than 100%


Meat, Veggies, Some Fruit and Good Fats are all on the menu. There is a list on the bulletin board. You can take your post WOD drink as usual.


Post your Points to the Comments each Day for the rest of the week. (Tuesday-Monday) 


As a benchmark we will use your scores from the hope WOD. Everyone should have participated. If you didn’t You will have to wait til this Saturday, Not this week during classes-No Exceptions.


The winner gets 150$ 


Each Participant Needs to:
Pay 15$
Keep a food journal.
Post Points To The Comments on The Blog.
Feel Free to take a few before Pictures.
Weigh In.



Again, we start Tuesday. By Next Monday there will be an announcement about the standards for week 2. 
About the Author
  1. Amy Sch Reply

    where does butter, maple syrup, honey and 0 sugar bacon stand on this challenge and or this weeek of challenge.

  2. Mark Lee Reply

    Butter No, Maple Syrup, honey and Bacon Yes

  3. Anonymous Reply

    100% today so 1 point for Rebekah

  4. Bushy Reply

    Bushy – 1 point!

Leave a Reply

*