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

September 30, 2009

“What lies behind us and what lies before us are tiny matters compared to what lies within us.”

— Ralph Waldo Emerson

Thank you all for helping to keep the noise down by not dropping weights. I know that we are all doing our best to get the workouts that we deserve while not bringing down the building at 31 Market St. Our new location has been a good move for our community-we’ve added 11 new people and put new people through the baseline almost everyday. We are a community, we are a team, we are a family. We are defined together collectively by CrossFit. We are the athletes of the only group on Cape Cod doing CrossFit. What we do is unique, what we do is effective and we know that what we do is the best fitness program out there. Despite obstacles, criticism, strange looks across the fountain, people poking there heads in and asking if this is all there is (cant blame them) we are strong we are a community-WE ARE CROSSFIT! I will do everything in my power to make sure that remains the case. We will continue to develop and foster a place that produces women doing pull ups, people setting Pr’s, people rehabbing injuries that seemed permanent- and everyone celebrating each others achievements and discovering collectively and individually that we are stronger than we think we are. Thank you all for making CrossFit Cape Cod what it is!

To show how much I really love you guys Wednesdays WOD is…

‘Fight Gone Bad’

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

POSE Running Checklist
Pose running technique principles in summary
1. Raise your ankle straight up under your hip, using the hamstrings
2. Keep your support time short
3. Your support is always on the balls of your feet
4. Do not touch the ground with your heels
5. Avoid shifting weight over your toes: raise your ankle when the weight is
on the ball of your foot
6. Keep your ankle fixed at the same angle
7. Keep knees bent at all times
8. Feet remain behind the vertical line going through your knees
9. Keep stride length short
10. Keep knees and thighs down, close together, and relaxed
11. Always focus on pulling the foot from the ground, not on landing
12. Do not point or land on the toes
13. Gravity, not muscle action, controls the landing of the legs
14. Keep shoulder, hip and ankle in vertical alignment
15. Arm movement is for balance, not for force production

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  1. Nicole Reply

    Great post Mark! Proud to be part of the CrossFit Cape Cod community, there is no place I’d rather be.

    See you this afternoon…

  2. jmiles Reply

    well said. the location makes it worth holding onto those weights. long live the dude upstairs!

  3. Drew Reply

    the instant i saw the quote for the header i knew today was going to be rough. but really, how bad could only 15 minutes of work be? … oh yeah, now i remember.

  4. Littles Reply

    great post mark.

  5. Tim Gagne Reply

    Well done Mark.
    Looking forward to a good fight today.
    Time for PR!

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