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

February 03, 2011



Back Squat


Warm up to your best set of 5 and do 3 sets at that or similar weight.

Followed By

5 Rounds For Time

100 Foot Walking Lunge Full Step and Back Knee Makes Light Contact With The Ground For The Rep To Count
40 Anchored Sit Ups Hands Touch The Ground Above Your Head When You Lay Back and Touch The Dumbells When You Sit Up For The Rep To Count

I got this awesome e-mail from Tom Topham who is a Firefighter and Trains with us in the evening. He headlined it:

 “CrossFit Payoff”
It’s been almost 2 months of constant pain, but I have started to see results.

I’m a FF/Paramedic in Natick and we recently had a call where a gentleman with MS, dumped himself from his power wheelchair in his van. He was wedged between the two front seats with the power chair up against his back. We were unable to move the chair back and turning it sideways could have injured him. The only way to move the chair was to lift it straight up and then turn it. These power chairs can weight in excess 250 lbs. In the past, I would have bent from my waist and without a doubt, hurt my back. But because of Cross Fit, I was able, along with another guy, to squat and dead lift the chair enough to get it moved.
Thanks to Mark and the rest of the Cape Cod Cross Fit crew for helping me get in better shape.
Thomas Topham Jr.
Great Work Tom! It is an awesome thing when your being more capable and fit really makes a difference in someones life. We love having you and all of our first responders training with us, and we are very proud of the hard work you guys put in!

Mobility WOD (Archive)

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  1. JenD Reply

    Heads up to anyone looking to get steves paleo kits from their website- they are out of stock due to nasty weather delaying supplies.
    How much coconut taste does coconut oil impart to food it’s cooked with?

  2. crossfit mama Reply


    If you buy the unrefined coconut oil, (I bought mine on Amazon it’s called Nutiva.) it will have a real coconut smell. I have used both unrefined and refined. I like the unrefined much more. Surprisingly it does not give off a SUPER coconutty flavor. I do think things taste better with it though.

  3. JenD Reply

    Thanks! I have a coconut hater in my house so I’m on the fence about using it.

  4. Nettie Reply

    Jen – I am not a fan of coconut and I find that using coconut oil and/or coconut milk does not make the food taste like coconut. Give it a try and don’t tell the coconut hater that it’s in there and see if he notices or complains 🙂

  5. Littles Reply

    I think it makes everything taste like coconut, except coconut milk in my coffee. I’ve grown used to it, and I like coconut, but to me it’s obvious.
    BTW people, look at my post on yesterdays wod about cooking classes.

  6. Drew Reply

    escaped the island this weekend. Going to class this afternoon and am totally thrilled to work out with everyone but bummed its squats and lunges, I guess what doesn’t kill me just makes me sore.
    Also we are headed up to whole foods after so if anyone wants some maple bacon let me know.

  7. Diana Reply

    I’ve been sick this week and couldn’t make it in but I managed to get to the gym and did a couple things. I’m excited to come back strong next week!

  8. sarah lee Reply

    Drew and Jane. I feel like you went on the Biggest Loser. You have been gone so long and I keep hearing how great you look. When I see you there might be cameras, balloons, and a big banner say ing WELCOME HOME. Oh… and I might be jumping up and down hugging you and crying. (IF you have never seen the show this post means nothing to you)

  9. Littles Reply


    Roasted Eggplant Spread:

    1 medium eggplant
    2 red bell peppers, seeded
    1 red onion, peeled
    2 garlic cloves, minced
    3 tablespoons good olive oil
    1 1/2 teaspoons kosher salt
    1/2 teaspoon freshly ground black pepper
    1 tablespoon tomato paste
    Preheat the oven to 400 degrees F.

    Cut the eggplant, bell pepper, and onion into 1-inch cubes. Toss them in a large bowl with the garlic, olive oil, salt, and pepper. Spread them on a baking sheet. Roast for 45 minutes, until the vegetables are lightly browned and soft, tossing once during cooking.

    Cool slightly.

    Place the vegetables in a food processor fitted with a steel blade, add the tomato paste, and pulse 3 or 4 times to blend. Taste for salt and pepper.

    For the Beet Dip, I sort of make that up…
    Roast some beets.
    As in, clean them off take the greens off and place them in a baking dish with 1/2″ of water. Cover tightly with foil and roast at 400 for 45 minutes or so. Cool, peel, chop.
    Place the beets in a food processor and add some paleo Mayo and a little dijon mustard, a splash of vinegar. The ratio would be something like 1/4c of mayo 1T mustard, 2t vin. season.

  10. KristinP Reply

    I just registered for the 10am wave for the warrior dash! I’m VERY excited!!!! Let’s get on it boys and girls…only a couple days left at 40 bucks!

  11. Jane Reply

    Sarah, I have seen the show, and love your post!! Thank you for letting us know we are missed:)

  12. crossfit mama Reply

    Red Robin in Wareham offers a lettuce wrap option for their yummy burgers. I had one yesterday. They will wrap the burger in a huge hunk of iceburg lettuce and parchment paper making it very easy to hold like a real burger. They also offer melon slices in place of fries. Kinda nice.

  13. crossfit mama Reply

    When you guys are roasting your brussel sprouts dice up a couple of pieces of raw bacon and roast along with the veggies. Super yummy. Makes a great accompaniment to your scrambled eggs the next day too.

  14. Greg B. Reply

    I have also signed up for the 10AM wave of the Warrior Dash. I found this promo code that knocked $5 off the registration too – wdactive2011

  15. Drew Reply

    I was really fiending for some shrimp cocktail for the Superbowl so i adapted the paleo barbecue recipe and it came out delicious.

    Paleo Cocktail Sauce

    1 28 oz can crushed tomatoes
    1 6 oz can tomato paste
    3/4 cup honey
    3 Tbs apple cider vinegar
    4 tbs fresh ground horseradish
    4 Tbs maple syrup
    1 large yellow onion, chopped
    3 large cloves garlic, minced
    1 Tbs fresh ginger root, peeled and minced
    2 tsp kosher salt
    1/4 tsp cayenne pepper
    1 tsp cumin
    2 tsp chili powder

    I cooked the onion till it was translucent and then added the rest of the ingredients, brought to a rolling boil then let simmer for 30 min and stirred occasionally.


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