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

March 18, 2009

Tomorrow we will continue the Basic training followed by an optional WOD with the movement in it. Right now the plan is that we will continue basic training Thursday with the Press Push Press and Push Jerk. Then Friday we will round it out with Sumo Deadlift High Pull and Cleans. Both days will end with optional WODs. Saturday’s CrossFit forecast calls for a chance of games with a possible chipper- however that chipper could move right past us and into next week so be sure to carry your vomit bags when you head out the door. Back to you Tim.



Deadlift Clinic

AMRAP 20min
10×225 Deadlift
10 Knees To Elbows
sprint to white mailboxes and back (run hard and fight to keep sets unbroken)

Two very Important Clips -Disclaimer-Rip speaks Texan which includes some colorful words

Part 1

Part 2

Keep up the great work after your WOD’s taking care of the machine.

Welcome back to the world of upper body movements Nicole- Happy for you-but I will miss all that help!

Tabata Mash Up Results

Congratulations to Jon who ran a 1:12 400m today-(I think there must have been some straight guys chasing him to give him a beat down for the shirt.)

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  1. Littles Reply

    What’s the girls rxd deadlift weight?

  2. Mark Lee Reply

    I believe the girls do 70% of the Rx which is around 155. Someone correct that if it is (lot’s of 2 letter words in a row!?) wrong.

  3. Littles Reply

    Good to know that’s how it’s figured out (if you’re right, which I’m thinking you are).

    I always like to know because I practice it all day in my head before I go in. Dork.

  4. sarah lee Reply

    Nicole. Congratulations on your pull-up!

  5. crossfit mama Reply

    Hey Nicole I had not heard about your pullup that is so great. By the way you are a fantastic stretcher. Thanks for doing that with me today. That was fun today everybody. You know its a great workout when you feel like your face is going to blow off your head when you are done. Good times.

  6. Nicole Reply

    Thanks to everyone! That workout today knocked me out, it was a good feeling though after I was able to peel myself up off the floor:) Look forward to more tomorrow!!!

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