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Mashpee, MA 02649
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Again the weather is going to be an issue tomorrow-Fortunately it did not effect classes today but please watch the blog and drive cautiously.

February 02, 2011
Image from the CrossFit Affiliate Blog

Wednesday

WOD

5 Rep Max Deadlift

Followed By…

5 Rounds For Time

5 Deadlifts Use 70-80% Of your 5 Rep Max
10 Burpees

Mobility WOD

If you want to get ideas for cool skills to practice, check out Beast Skills

“Fun Facts” About Groundhogs

About the Author
  1. Katherine Reply

    Big HELL YEAHHHH to Dave for getting his muscle up!!

    Pretty awesome to watch. Congrats, Dave!!!

  2. KristinP Reply

    I second that!! You totally rocked the MU…soooo cool!!!

  3. Bushy Reply

    dear dave,

    you’re the man.

    sincerely, bushy

  4. Mark Lee Reply

    Good call Katherine! I wish I had my camera- Dave has wanted his Muscle Up for a while now and it was awesome to see him get it- way to go Dave!

  5. crossfit mama Reply

    Sick of being sick! Hopefully tomorrow I’ll be back in. The boys and I just whipped up a batch of these yummy apple cinnamon muffins.

    Apple Cinnamon Muffins

    2 cups almond flour
    1/2 tsp sea salt
    1/2 tsp baking soda
    1/4 cup arrowroot powder
    1 tsp cinnamon
    1/4 cup melted coconut oil
    1/2 cup honey
    1 large egg
    1 Tbs vanilla
    2 apples, peeled, cored, and diced into little chunks

    Mix dry ingredients and blend in the wet. Fold in apple chunks. We like using the little mini muffin tin but you can make them regular sized too. Bake at 350 till cooked through. The house will smell great!

  6. Littles Reply

    Dave! Great job!

  7. Anonymous Reply

    Nicole S. said…

    Congrats Dave! Thats awesome! I’ll be sure to tell you in person, because I’m not sure you go on the internet…

  8. Anonymous Reply

    Nicole S. said…

    Ok a twist on the average burger…

    Lamb Burgers

    1 Pkg Ground Lamb
    1 1/2 tsp crushed garlic *
    1 tsp Kosher salt
    1 Cup fresh Spinach
    1/2 Cup pine nuts
    4-5 Sun-dried tomatos
    Olive Oil

    Put Crushed garlic, salt, Spinach, pine nuts, sun-dried tomatos into a food processor. Add olive oil to help make a paste. Fold into the ground lamb. Make burgers to desired size. I sautee in a hot pan and serve with homemade guacamole and salsa.

    Hope you enjoy!

    Trader Joe’s has a good quality crushed garlic in a jar. Stop’n Shop has a brand Ingelhoffer Crushed garlic (need to check the ingredients though) I don’t like the flavor of the Polander garlic brand, it alters the taste in receipes.

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