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

March 02, 2011



Press 1-1-1
Push Press 1-1-1

Followed by…

The following is a re-post from last week and ideally you will do the same movement or movements that you did last week and continue to do so for the next few weeks.

On the minute for up to 20 minutes.

At Sub Maximal Effort (Not Muscle Failure) With Near Perfect Form Choose One Or 2 Movements or progressions that work at a movement (i.e. assisted or negatives) Choose 1 or 2 movements such as:

handstand push-ups, pull-ups, ring dips, push-ups, muscle-ups,pistols,box jumps,l-sit, double-unders,L-pullup, GHDsit-ups, rope climbs, strict toes to bar or strict knees to elbows.

It is best if you are choosing 2 to select contrasting movements.

Select a number of reps that, again, won’t take you to muscle failure and that you can maintain within 1 rep for the 20 minutes.

For example if you selected Handstand Pushup Negatives and pistols it may look like this:

HSPU 2 2 2 2 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1

Pistol 4 4 4 4 4 4 4 4 2 2 2 2 2 2 2 2 2 2 2 2

Those are the movements that you will be sticking with over 5 weeks, adding reps or making the movement(s) more difficult throughout the weeks.

We will be doing this 1 or 2 times a week for the 5 straight weeks and hope that this is a quick way for you to eliminate those chinks in your armor and do some focused work on things that you would like to eliminate as weaknesses.

There is a lot going on at CrossFit Cape Cod during March. We plan on doing:

The Paleo Challenge After Party March 12th at 6pm. Everyone is invited.

Bring a Friend Day March 19th-been talking about CrossFit? Got People Curious? Have a really hard time explaining what CrossFit is? Bring your friends and let them try a Workout!

CrossFit Cape Cod Endurance Team: We will be starting a group for those interested in learning running as a skill and participating in skills and drills and various running workouts 2-3xper week. We will hold a meeting for those interested toward the latter half of the month. Please let me know ahead of time if you would like to participate.

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  1. sarah lee Reply

    Hey everyone! Please RSVP if you can make it. Hope you all can come. Also, there is a big pile of clothes, headbands, towels, water bottles and a bunch of other stuff that has been hanging out. Please look through the pile and take anything that is yours. Anything still around Friday is being tossed. Please only leave shoes in cubbies. Thanks!

  2. sarah lee Reply

    Amy… Don’t be jealous of my muscles in that picture.

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