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

March 11, 2009

Please click on the new gallery of products that are going to be available in multiple items such as stickers,shirts, coffee mugs, mouse pads and more.
Everyone is doing awesome-props to everyone who battled the thrusters. I wish I could say that we won’t be seeing them more often but my goal is that we become “comfortable” with them.



Row 300m
15 Knees To Elbows

If its particularly nice out or you just want to run; sub in 5 Rounds For Time of:

400m Run
20 Knees to Elbows

Click on this to read the clip. Phoebe is going to Kill me.

About a half a dozen people have inquired about coffee recently. I like what Crossfit Balboa posted from an article by Dr. Johnny Bowden

It’s not exactly that we can’t agree on the facts about coffee; it’s that reasonable people can draw different conclusions about what the facts mean. It’s much like in every other area of life, from politics to economics, but don’t get me started.

So here are some interesting facts about coffee: Coffee is a big source of antioxidants. In fact, in one test of the antioxidant power of different beverages, coffee scored near the top of the heap, right up there with tea and grapefruit juice.

A 2001 study in the Journal of Agriculture and Food Chemistry found that coffee has significantly more total antioxidant activity than cocoa, green tea, black tea, or herbal tea. And a study published in 2006 concluded that coffee “…may inhibit inflammation and therefore reduce the risk of cardiovascular disease and other inflammatory diseases in postmenopausal women.”

Two of the antioxidants responsible for coffee’s health benefits are cholorogenic acid and caffeic acid. Both are strong antioxidants, and coffee beans are one of the richest dietary sources of chlorogenic acid in the world.

More facts: Caffeine increases exercise tolerance in patients with heart failure. According to the Nurses Health Study, two or three cups a day may lower the incidence of Parkinson’s. It decreases gallstone formation in men, and it may protect against alcoholic liver disease. And let’s not forget the social benefits of coffee: Without coffee dates, what would all those online daters meeting for the first time do anyway?

So is coffee “good” for you? Let’s look at some more facts. Research has shown that even one or two cups of coffee may increase the risk of early miscarriage in normal pregnancy. Three or more cups can seriously increase the symptoms of PMS. And the amount of caffeine in just two or three cups a day can raise both systolic and diastolic blood pressure, at least for an hour or two.

So what’s the conclusion? Many of my friends in the natural health world seem to think caffeine is one of the big bad wolves of the modern diet, claiming — possibly with some validity — that it contributes to adrenal burnout, jitters, decreases the quality of sleep and can seriously raise blood pressure in susceptible people.

While obviously it’s better not to over-stimulate yourself with 19 venti Starbucks a day, I think on balance, coffee is a perfectly acceptable drink with more in the plus column than the minus column.

The slight increase in blood sugar from caffeinated coffee is a boon for athletes who could use that blood sugar to fuel their muscles. That’s one reason why a small amount of coffee before an event is considered a performance enhancer.

One thing though: Coffee is one of the most sprayed crops in the world. If you have the choice, choose organic. But as with most things, the poison is in the dose. If you’re practically mainlining Starbucks to stay awake, it’s probably not such a great thing. If you’re having a few cups a day and it’s not keeping you awake or making your hands shake, I think you’re fine.

The new rule -10 Burpees for every minute I am late. It’s the only way I’ll learn. Thanks for getting some Pics Adam-why were you smiling so much?

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  1. ec Reply

    THANK YOU CROSSFIT CAPE COD-ERS for coming to CF Boston tonight. I look forward to our CF paths crossing again soon!

  2. Nicole Reply

    Look forward to seeing you again! Thanks for sharing the nutrition information EC, I may try removing nightshades from my diet soon, like as soon as I can plan a menu without them and go food shopping!

  3. sarah lee Reply

    E.C. Thanks so much for the great information. I’m also looking forward to testing out nightshades. You are always welcome at C3, and of course and Paleo meal after!

  4. Littles Reply



  5. Littles Reply

    EC, so nice to meet you.
    It was really cool to see your numbers on the wall as well.


  6. Jane Reply

    Mark, I think the burpees rule if you’re late is a great idea. It’s making me smile just thinking about it:) The nutrition seminar last night was great, thanks EC.

  7. Jane Reply

    I gotta say, I love the new bumper stickers! I can’t wait to get some of those on a t-shirt.

  8. Drew Reply

    Does anybody else think waking up at five and letting the air out of all of Marks vehicles tires then going to the morning class to watch the burpee show would be totally worth it?

  9. sarah lee Reply

    Absolutely. As long as you put the air back in. Before I leave the house.

  10. Mark Lee Reply

    I am plotting evil as a punishment for your insolence! Nah-I love burpees, is that odd?

  11. sarah lee Reply

    Honestly I think he should do Thrusters. Only because it is his weakness. You would really be doing him a favor!

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