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January 02, 2009

Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it is the only thing that ever has.”
Margaret Mead (1901 – 1978)

I think that adequately describes Tim and myself along with our up and coming additions to the staff of C3 trainers.Congratulations to Sarah and Nicole who are going to a CrossFit level1 certification in early February. It will be very exciting to open the new times available to the older adult population and kids. This will also be especially good news for those of you that may be sick of seeing my mug day in and day out. Now the only question is, “are they evil enough?” Assistants to the Regional Evil Sensei-it has a ring to it.

If you could program a workout for class what would you choose? (You would also do it yourself.) Post Ideas to comments feel free to name it.

What are your January goals?

The wall of fame is being erased…Please journal any of the records you have set. Any records that go on from Jan. 1, 09 will satisfy the following criteria.
1. They must be witnessed by a trainer or 2 members. Once confirmed please have Drew write it up.
2. The wall of fame is open to members only. We love our visitors, but hey, its our board.
3. What ever you are going for has to be performed as rx’d and with full range of motion.

I don’t know about you but I already feel great about this decision and will view the records as a source of great pride.

If Eric, Lewis, and Al are still alive -we are still open.

The food blog is up and running please access it through my profile.
I am the only one who knows thus far how the challenge will be judged. Hint we are not involving scales at all. I will inform you three days prior to the end of the challenge.

Tim is speaking to us on Saturday about nutrition and the Zone and will give a review on Monday if necessary.

If you would like to be included in a feature I would like to add to this blog called “Testimonials” please e-mail your contribution to crossfitcapecod@gmail.com




Squat Cleans 135/95
Ring Dips

A decent showing from CF L.A.

A possible direction for C3

About the Author
  1. Mark Lee Reply

    To see the Nutrition Blog view my profile and click onto “C3 Nutrition” Use the comments section as a food journal. There will be other resources added to it soon.

  2. nickyp75 Reply

    i don’t know if i did the c3 nutrition thing right.. it looks like it takes up half the page.. if it’s wrong let me know.. it seems it but owell i followed the directions…

  3. Drew Reply

    when you eat meat, an animal in heaven cries. That is now my thought of the day

  4. Mark Lee Reply

    I figured Dr. Horrible fans would enjoy that.

  5. Lewis Reply

    I am still alive, I just got back from work. I should be back in action either tomorrow or Monday.

  6. sarah lee Reply

    Lewis…good to hear from you. See you soon!

  7. Garetjax Reply

    I like how it makes my butt look…

  8. Mark Lee Reply

    Lewis! Glad you haven’t forgotten us. Look forward to seeing you.

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