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Mashpee, MA 02649
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January 22, 2009

There is no ideal routine! The CrossFit ideal is to train for any contingency. The obvious implication is that this is possible only if there is a tremendously varied, if not randomized, quality to the breadth of stimulus. The breadth of adaptation will exactly match the breadth of the stimulus. For this reason the CrossFit program embraces short, middle, and long distance metabolic conditioning, low, moderate, and heavy load assignment.

We encourage creative and continuously varied compositions that tax physiological functions against every realistically conceivable combination of stressors. This is the stuff of surviving fights and fires. Developing a fitness that is varied yet complete defines the very art of strength and conditioning coaching.

The reality of (elite) performance cares not one wit for trend or authority. The CrossFit Program’s success in elevating the performance of world-class athletes lies clearly in demanding of our athletes total and complete physical competence. No routine takes us there.
-Coach Greg Glassman Crossfit Foundations

5 Rounds For Time

5 L-Pull Ups
10 Pull Ups
30 Sit Ups
30 Double Unders

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  1. Garetjax Reply

    Whats up everyone just got the computer hooked up down here.
    I cant believe you had such a fun day what where the times on the hand stands and holding the bar.

  2. Nicole Reply

    Hey Jeff and Nicky! I think that the record for the hand stand was 31 seconds, and the dead hang was just over 4 minutes (Mackenzie) and 2:21 (Jared). I think that was it, not positive though.

    Enjoy your vacation!!!

  3. Mark Lee Reply

    Jeff and Nicky and Kids, I hope you guys are having an awesome time! Wish we were in the sun with you guys. Let us know if you sneak in a workout or two. Nicole was right about those times-additionally though Mckenzie got 59 seconds on the handstand hold and she really fought for it! Lilyanna got 100 lunges. Drew figured out how to get 350 meters in 10 pulls of the rower-I think he should take the rower to bars and make $ betting people that he can double whatever they can do in 10 pulls.
    We will have more game days like this every now and then.

  4. Drew Reply

    does anyone know the scale for L-pullups?

  5. Jane Reply

    L-pullups, how are we supposed to do that? Good grief. i know Mark wants to challenge us, but…

  6. sarah lee Reply

    Wow. That looked brutal. How was it everyone?

  7. Littles Reply


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