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

December 16, 2009



‘Tabata Something Else’
20 seconds on 10 seconds off repeated 8 times for…
Pull Ups
20 seconds on 10 seconds off repeated 8 times for…
Push Ups
20 seconds on 10 seconds off repeated 8 times for…
Sit Ups
20 seconds on 10 seconds off repeated 8 times for…

There is no extra rest between movements, simply move to the next exercise during the 10 second rest after your 8th interval, then start the 20 seconds on for the next movement. The score for the workout is the total number of reps for all 4 movements.

Don’t forget to attend the CPR certification this Thursday night at 5:30. If you are planning on working out at 5 please come early so we can start right away and learn how to resuscitate anyone that dies from the WOD immediately afterward. The cost of the certification is only twenty dollars and upon completion you will receive a current certificate in infant,child and adult CPR.

Mike McGrail is running the Boston marathon for the Alzheimer’s charity. If you are able to donate please not the jar on the reception counter at C3. Donations of 10$ or more receive a nifty little Alzheimer’s awareness bracelet-they are rumored to create unusual strength and speed in human beings-any takers?

Mike is using the Daily WOD and CrossFit endurance for his training. He is the only one on his marathon team not following one of those ridiculous “3 hour runs on Sunday-after 5 long runs during the week-I don’t know why I’m always injured?” schedules. Let him know we support him and are proud he is representing us!

I’m just saying…the guy on the right trains like we do but with a heavy focus on speed work (and wearing the power bracelet). The guy on the left runs until his body uses any muscle he has to survive the training volume. Mike McGrail is a genius.

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  1. Mark Lee Reply

    Special nod to Bushy for keeping things positive at C3- thanks to for always helping with putting things away. I know we all agree that Bushy is a great addititon to the community.

  2. mcgrail Reply

    Thanks for the encouragement and training support! Genius comment was hysterical…Only smart thing I did was start C3 three months ago!

  3. Nettie Reply

    Good luck Mike! I’ll be sure to put my donation into the jar next time I’m at C3 (and, of course, pick up my power bracelet!)

  4. mcgrail Reply

    Great News! Donation Page is up and running…I have a long way to go.


  5. Jimmy Two Times Reply

    I could use about 4 of those bracelets right about now. Keep up the work, its paying you dividends.

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