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

January 11, 2011

Class time changes for Tuesday:
usually in the afternoon the time on Tuesday is an open gym format from 3-6. This week we will have regularly scheduled classes at 3:30, 4:30, and 5:30. The morning classes will remain the same at 6:30 and 9:30


Tuesdays Workout: 

AMRAP 5 minutes

10 KB swings 1.5/1
10 Box Jumps 24/20

Rest 2 minutes, followed by

AMRAP 5 minutes

10 Wall balls
10 Pull ups

Rest 2 minutes, followed by

AMRAP 5 minutes

5 Ring Dips
10 Broad jumps over a black mat

Scoring will be total number of rounds, plus any fully completed half rounds.

How did you do on the thrusters? We saw almost every person set a new PR, and we now have quite a few  up on the board for the first time for our gym records. Of note: Katie Boynton got a 115, and joins quite a few others at that mark for second place. Also big Nate calmly inquired what the mens record was. We told him 235, so he put up 245. Nice work today by all.

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  1. Bushy Reply

    10 pound PR for Traci and I today.

    Traci made Mamma’s turkey burgers tonight. don’t ask me about them though because i’ll get emotional.

    Crazy workout tomorrow Jon – nicely done.

  2. Traci Reply

    Do yourself and whoever you are cooking for a favor and make Mama’s turkey burgers, they are so good! Nice work on the thrusters everyone!

  3. crossfit mama Reply

    Aww. Happiness at the Bushy household I am so glad! Bushy I want to hear about your feelings from the turkey burgers. Go on. It’s okay to cry.

    I think one of the best things we can do for our children is to get them into the kitchen at an early age. If we can teach them to cook healthy, we are instilling a wonderful pattern that lasts a lifetime.

    This morning I handed Sam (10) a recipe and walked out of the kitchen. He is a self made sugar free kid so I thought this recipe for banana blueberry muffins would be a great choice. Made with almond flour and sweetened only with fruit they are a great choice for our family. You will love them too.

    Banana Blueberry Muffins

    3 cups almond flour
    1/4 tsp sea salt
    1 and 1/2 tsp baking soda
    2 Tbs olive oil
    3 eggs
    4 very ripe, mashed bananas
    1 cup frozen blueberries

    Preheat oven to 350. Line and grease a muffin tin. (Sam did a few batches of mini muffins.) Mix dry ingredients then add wet. Add mashed banana and fold in blueberries. Bake till done. Maybe 12-15 minutes. Everyones oven is different.

    Sam did a great job. Mama was proud. 🙂

  4. KristinP Reply

    Can’t wait to try the burgers…and um the freakin’ blue cheese dressing that I just saw on the blog! CF mama you are awesome!!!! Didn’t think it was possible…can’t wait to try it…I’m betting on an extreme emotional reaction myself 🙂

  5. Littles Reply

    Nice job Bushys and Katy! I got a 5 lb pr on my thruster.
    It was awesome to watch the first responders go at the wod today! Can’t wait to see the next one.

  6. Cape Cod Val Reply

    I am thinking I may need to take a break this week…..such a dilemma, my right arm is like a big tooth ache. Something terribly wrong…

  7. Littles Reply

    This is a good reminder about form on box jumps, we’re going to be doing a few today.

    http://www.crossfitwatertown.com/2010/09/21/heels-on-the-box-or-bust/

    Val resting anything that hurts is always a good idea.

  8. Greg B. Reply

    Liz, thanks for that link about box jumps. My first reaction was “oh crap, that is just going to make it harder”, but after reading the whole thing and thinking about it, I am in agreement that we should work harder and achieve a higher standard. It isn’t always about going fast and getting a PR every time, but about doing things right and getting the absolute most out of every movement. From today on I will get my heels on the box!!

  9. Greg B. Reply

    By the way, thank you Jon for stepping up while Mark and Sarah are away. You are doing a super job and coming up with some really interesting workouts.

  10. Littles Reply

    Yeah no problem Greg. It does slow you down, but I think of it as you said, a standard. A pull up isn’t a pull up unless my chin is over the bar, so my box jumps don’t count unless both feet are on the box and hips open!

  11. Lindsey Reply

    Pumpkin Paleo Pecan Pancakes

    1/2 C pumpkin puree, organic, unsweetened
    1/2 C almond butter
    1/4 C chopped pecans, toasted
    2 eggs
    2 T honey
    1 T vanilla
    1 tsp. cinnamon
    1/4 tsp. fresh ground nutmeg

    Preheat a nonstick griddle to 400 degrees.

    Combine all ingredients and mix well. Pour onto hot griddle (desired pancake size).

    Let them cook for about 2-3 minutes (you’ll see the pancakes start to bubble and cook on the edges when they’re ready to flip).

    Flip and cook a couple more minutes.

    Top with your favorite fruit

  12. crossfit mama Reply

    Great workout today everybody!

    This soup is delicious and perfect for the weather we will be getting over the next day or so.

    Mama’s Spicy Kale Soup

    1 large onion, chopped
    1 bunch kale, cleaned and chopped
    4 cloves garlic, minced
    1 package turkey chorizo (Stop&Shop carries it.)
    good pinch crushed red pepper
    3 sweet potatoes, peeled and cut into small cubes
    1 15 oz. can diced tomatoes with zesty green chilies
    chicken broth ( I made mine but I am guessing it was about 128 oz.)

    Saute the chorizo in your stock pot. Remove once it is browned. To the same pot drop in a little olive oil and add your onion and crushed red pepper. Cook for a few minutes then add sweet potatoes and garlic. Give it a few turns of the spoon and then add 1 ladle full of chicken broth. Cook the potatoes this way adding broth as necessary. After about 20 minutes potatoes should be tender. At this point throw the chorizo back in and add your kale. Pour chicken broth in and tomatoes. Season really well with salt and pepper. (Because I made my chicken stock I had little pieces of chicken to throw in too.)
    Bring everything up to a boil then immediately turn down and simmer on low for about 15 minutes.

    As with all soups this is even better the next day so the flavors have a chance to marry. Yes I did just say that.

    The broth should be nice and spicy and the soup makes a lovely presentation as it is so colorful.
    Go make soup!!!!!!!1

  13. NJR Reply

    CF mama… I love kale soup, thank you…… What brand of turkey chirozo doesn’t have sugar? Do tell, I have been searching since December 1!

    I 2nd Greg’s comment about Jon…… Thanks for stepping up, I have enjoyed working out with you!

  14. Katherine Reply

    CrossFit Mama, it was great WOD’ing with ya! I’m such a fan!

    Your contributions to this challenge have been, and continue to be MAJOR!!! Thank you for taking the time (and it most certainly does take time & energy) to supply C3 with varied and delish meal ideas, videos, and tips to keep us on the paleo path.

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