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

Congrats to Annmarie, and all of the Winners and Participants of our Rowing Challenge and Nutrition Challenge!!!

October 31, 2011
Amazing Grace Participants! Thank You All-It’s Great Events Like This That Are A Big Reason Why We Have The Greatest Community! Now On To Movember!





Monday


WOD



“Tabata This!”

Tabata Row
Rest 1 minute

Tabata Squat
Rest 1 minute

Tabata Pull-up
Rest 1 minute

Tabata Push-up
Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.


Austin Malleolo8, 21, 10, 14, 11 = 64.

Kristan Clever
4, 25, 10, 15, 18 = 72,



October PR’s!!!

Lilan: Press 65×3, 5 Strict Pull Ups, 2x 5lb Weighted Pull Ups!

Zack: Press 165#, Jerk 245#, 385# Back Squat, 310# Front Squat!

Tom T.: (Grampy FF) 30:59 5k, 1:42 500m Row, 1:24 400m run!

Dave C.: 315# Back Squat, 4:35 Grace Rx’d!

Traci: 145# Jerk, Grace 4:08 Rx’d!

Eric M.: 1st Hand Stand, Handstand Push Up, 1st Double Under!

Mike McLaughlin: 315# Deadlift, 245# Back Squat, Sub 7 Grace Rx’d!

Jen Ben: 105# Jerk, 10k Run @ 7:40 minute mile pace!

Ryan: 250# Jerk 165# Snatch, 505 Deadlift!

Annmarie: 105# Jerk, 190# Deadlift, 90# Press!

Kristin P. Fran Rx’d, 250# Deadlift, 170# Back Squat!

Amanda 75# Snatch, Helen Sub 11 Rx’d!

Liz: 115# Front Squat x 4, 180# Back Squat, 85# Press!

Nicole Stanley: 95# Power Snatch!

McGrail: 81 Consecutive Double Unders, Grace 3:33 Rx’d!

Erin: Grace 4:04 Rx’d!

Sarah: 125# Jerk, 58 Double Unders, 70# Power Snatch!

Amy Kbaum: 230lb Deadlift!

Mark: 1:28 500m Row, 2:41 Grace, 8:18 Helen, 170# Power Snatch.

If there are more Pr’s You’d like to add to the list give them to me at CrossFit-I’d love to add them!









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  1. tracibushy Reply

    Great afternoon at C3! And the list of PR’s is longer than September I think!! Keep up the good work! And great job everyone with Amazing Grace!

  2. Mark Lee Reply

    Forgot to Mention-Starting Next Week Morning Class Will Be 6:00am

  3. Mark Lee Reply

    Right you are Traci! I did a quick count and it looks like last month we recorded 31 individual Pr’s-this month 49!!! Keep up the great work everybody!

  4. Amy K Reply

    Did you leave off my PRs on purpose?
    (^_^) Just Clean & Jerk, Back Squat,Deadlift, CrossFit Total & Grace rx’d. But whatever, I’ll get you next month. Mwahahaha.

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