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

December 20, 2011
Image From CrossFit.com



Tuesday 


WOD


‘Double Indemnity’
 5 Rounds For Points,1 Minute At Each Station,Rest 1 Minute After All 5 Stations

 Kettlebell swings, 2 pood

 Box jump, 24 inch box
 Row
 Burpees
 Wall ball shots, 20 pound ball 




Recap On Nutrition Challenge Info

The starting date will be Monday, January2nd and end on Monday March 12th. We will split all the participants onto 3-6 teams. There will be challenges each week. When starting the challenge each participant will 1.weigh in at crossfit. 2.take a before picture on your own. 3. participate in the benchmark workouts prior to January Second. We will announce both benchmark WODs on December 23rd. Anyone Interested can participate in both WODs on Saturday December 24th if you are in town. 
I would strongly recommend reading ‘The paleo solution’ and using the food plans, shopping guide, and food matrix contained in it. This will take most of the guess work out and help you to formulate a plan. The competition will be based on elimination and the winner(s) will be chosen based on the best results of the remaining challengers at the end of the 10 weeks. Everyone will be expected to report in each day in the comments on the blog. There will be 2 (possibly 3) days where you will get a ‘free’ day during the challenge. 1x during the challenge you will have the option that if you are going to be eliminated you can select at random a workout that will ‘buy you back in.’ There will be points awarded to each team and the team that reaches a set number of points first will be awarded a free day. 
The first 2 weeks will be strict paleo. After that we will introduce some stuff back in.   
I am trying to put together a packet for all the participants, more on that soon. Any one that wants to participate needs to sign up between tomorrow and next Saturday. The cost to participate is 40 dollars. 
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  1. Littles Reply

    5 rounds, nice! I like the kettlebell she’s standing on.

  2. ErinM Reply

    THAT was a tough WOD!!

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