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

March 25, 2011

“In the fell clutch of circumstance

I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.”

Excerpt from ‘Invictus’ By William Ernest Henley

Friday

WOD

Pyramid Test A.

Wall Ball 14/20 All athletes should try to reach 10 feet.
Box Jump 20/18

The pyramid test is a C3 original-as far as we know- where you will take 2 and sometimes 3 movements and complete 1 rep of each movement, then 1 and 2 reps of each movement, followed by 1, 2 and 3 reps of each movement and so on until you can no longer continue. You could say that each time you go up you start over. The workout is over when you can no longer do the sets unbroken or with only minimal rest between rounds. If you are lingering and taking more than 10-15 seconds to get into the next set the WOD is over and your score is the round and rep you ended on and the time it took you. For example 7.4/12 minutes means that you made it through your 7’s and got to the 4th rep in your 8’s in 12 minutes.

For visual aid that would look like this:

1,1 (one wall ball,one box jump)
1,1/2,2 (One wall ball,one box jump then 2 wall balls 2 box jumps)
1,1/2,2/3,3
1,1/2,2/3,3/4,4
1,1/2,2/3,3/4,4/5,5
1,1/2,2/3,3/4,4/5,5/6,6
1,1/2,2/3,3/4,4/5,5/6,6/7,7
1,1/2,2/3,3/4,4

There are nearly countless combination possibilities and if this goes according to plan we will keep these bench marks and refer to them from time to time. It is my hope that they are ‘well received’ and become board workouts.

Mobility WOD

Remember that if you are interested in the Running/Endurance Group There will be a preliminary meeting at 1:00 on Saturday.

Please let me know if you would like to participate in an Olympic lifting class that will work on the Clean and Jerk and Snatch. There will be a limited number of spots and I will put your name on a list.

“The point… is simple. Insulin puts fat in fat cells. That’s what it does. And our insulin levels, for the most part, are determined by the carb-content of our diet — the quantity and quality of the carbohydrates consumed…. The way to get fat out of fat cells and burn it, which is what we want to do with it, is to lower insulin. This has been known since the early 1960s.”
Gary Taubes
Please Take The Time This Weekend To Read The Entire Article HERE

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  1. Katherine Reply

    When is the oly class going to be held?

  2. mason Reply

    I am interested in the lifting class depending on when it runs with my coaching schedule.

  3. ErinM Reply

    I would like to do the lifting class- put me on the list!

  4. anthony Reply

    mark I am intrested in the class please add me to the list

  5. KristinP Reply

    I’m so in…put me on that list pleeeaasse!!!

  6. mike Springer Reply

    Mark, I would like to be in the class.

  7. OldNatickRookie Reply

    What a great workout. I actually had fun. And getting by first double under it was all worth it.

  8. Dana Reply

    Good Chance Nick and I may see you guys tomorrow! Husband too.

  9. Mark Lee Reply

    I was thinking that we would do Friday Nights at 5:30 for the Olympic lifting class. That work for you guys?

  10. Mark Lee Reply

    That was exciting to see you get those Doubles Tom!
    Cant wait Dana! You guys are like a sign that spring is here!

  11. David Churbuck Reply

    I’d like to sign up for the lifting class too
    Dave

  12. Anonymous Reply

    Nicole S…

    I’m interested in the lifting class, also the running clinic. Sorry I was at work, I missed today’s meeting.

  13. mason Reply

    Friday sounds good to me- no meets

  14. KristinP Reply

    I work doubles on Fridays…I could be there sometimes but couldn’t commit to every week.

  15. ErinM Reply

    Friday’s good for me!

  16. amanda Reply

    I would like tobe added to the oly lifting class please!

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