3 Rounds For Time
rest 3:00 Between Rounds
Coaches note: Why rest 3:00? The answer is multi faceted but lets focus in on 1 very important aspect, intensity. This is a workout where you can really be aggressive every single round. So intense in fact that 3:00 should feel like a good thing. You should be rowing hard and running even harder-especially as you approach the finish line. Do the first round AS FAST AS YOU CAN, use the rest for hydrating, and breathing, then try to do the next 2 rounds as fast, or faster than your first round. This WOD doesn’t look like much on paper but it can really do the job. So come in and challenge yourself especially if you don’t want to do this one.
Fall Team Rowing Challenge
WOW! We are well over 100,000 meters, we even had people rowing on Sunday! Please enter before the cut off date-September 30th- if you haven’t already done so. Even if you don’t want to do extra rowing all you need to do is make the meters you row in warm-ups and WODs like today’s, count by entering them on behalf of the team. Start a free account at www.concept2.com and join CrossFit Cape Cod for the Fall Team Challenge.
Look Feel and Perform Better!!!
Saturday was the official start to the Nutrition Challenge! If you didn’t realize that then please just start Monday. Please make sure that you have signed up, paid and weighed, and done the 3 benchmark WODs. Let us know how its going as the days roll by. Each week we will write down scores on the white board and if we need to have proof of you points please have it ready. Looking forward to