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CrossFit Cape Cod 1/13/14

January 13, 2014
CrossFit Cape Cod 

Workout Of The Day

3 Rounds 
Max Reps 
Bodyweight Bench Press
Strict Pull Ups
Rest 2-3 Minutes Between Rounds

Followed By

3 Rounds For Time
Run 400
15 Burpees
About the Author
  1. sarah lee Reply

    I’m sorry to do this but I need to cancel the kids class today due to sickness. Please spread the word!

  2. Christopher Tufts Reply

    12:45 Rowing round 2 & 3
    I don’t think I counted anything for the A Part, but I used 105

    yesterday was bout 80% I had a Steak Wrap and ate about half the wrap…

  3. Paul S Reply

    2×100#x8-1×95#x7 BP/ 3×8 Blu Bnd PU

    WOD: 11:42 run2-row1

    Not running in a while is really bad.

  4. Terry obrien Reply

    95x 10 105 x 6 115 x 2 (5,4,4 for strict pullups)

    WOD 9:46

  5. Erin Meagher Reply

    Feel better Sarah! I will be missing today as well. sick kiddos:(

  6. Sarah Sprague Reply

    65 x 5, 70 x 3, 70 x 3…3 strict pull ups
    10:33 Great to be outside today! Feel better all those under the weather.

  7. Sean Mastro Reply

    Thank you to Cross Fit!! Thank you for all that goes unsung!! and a challenge that challenges me!!! 🙂

  8. Sean Mastro Reply

    This comment has been removed by the author.

  9. Faron Reply

    95X8, 95X10, 100X9; 10 pullups X3

    WOD: 11:11

    100% today.

  10. Kelly Cook Reply

    65×12, 85×8, 95×3. 2, 2, 2 on the pull ups, using just a red band, then red and purple, then just a blue. 11:08 for the WOD. 100% for nutrition.

  11. sarah lee Reply

    100 %.

  12. Molly Sorbello Reply

    65×8, 75×5, 75×5 and 6,7,7 strict pull-ups
    10:31 for the WOD

    I felt fine during the WOD but when I got home I felt like I ran into a brick wall…I think I’m fighting off whatever Sarah has. :(. Any good home remedies out there to kill a chest cold type thingy?

    90% nutrition Saturday (that devilish glass of wine was just calling for me)
    100% yesterday and today.

    • sarah lee Reply

      Apple cider vinegar, honey and cinnamon combined and a day in bed. Sorry Molly this is no fun.

  13. Allan Fleck Reply

    Part A. 185# 11/10, 10/9, 8/7 I think?
    Mark great working with u on this you kept me pushing on.

    Part B , 7:58 rx Carl is a burpee mad man!!!!! He was steaming through that last round!!!

    100% yesterday and today. Hiding veggies in meatloaf is a great way to get the kids to eat them.

  14. Rachel Dean Reply

    100% nutrition today

    12 @ 65#, 6pu’s (red band), 6 @ 75 (I think), 3 (purple band), 2 @ 80# 5 (red band)
    My daughter has that throat sickness and I think its coming upon me! I felt quite winded tonight! :0(

    70% Friday and Sat, had a terrible weekend and indulged in some wine. 100% yesterday.

    Big shout out to Lyda. She is unable to blog but has been 100% aside from two days of this challenge, its her first, and she was quite the skeptic of Paleo prior to her crossfit experience. Woohoo!!!!!

  15. Mark Lee Reply

    Thanks for the push today Alan!
    185# 13/10, 8/8, 6/5
    9:58rx on the B. Part
    100% Today:)
    I noticed there have been some challengers omitting their daily %. Please be sure to stick with it to the final day! 🙂

    Great work today everybody! Lots of new faces at the box, make sure you give them a warm friendly welcome and introduce yourself. Maybe a word of encouragement at some point. Let’s show them what a great place they have discovered, and there is more to it than just being sore in muscles you didn’t know you had!

  16. Kevin Mikolazyk Reply

    9:12 part B and 185×1 on bench which is 5# more than I weigh…5 strict pull ups

  17. HaleyDawn Reply

    100% for today but I am feeling exhausted. Want to go to bed and it’s only 830

  18. KristinP Reply

    Sorry to all the sick adults and kiddos…feel better!!!

    I had 95% for yesterday cuz I had to have 1/2 a slice of goat cheese (yes Bushy 95%…and I’m sticking to that!!!)

    Today was 100% and I wodded in Dartmouth. Jackie at just around 12 minutes RX (we went in heats and I can’t remember where the clock started) and I’m telling you all this just so I can say how much I dislike Jackie…and I do DISLIKE Jackie: 1000m row, 50 thruster 45/30, 30 pull ups for all who are interested in commiserating 🙂

  19. Christopher Judkins Reply

    Part A: 10/10, 9/7, 8/6= 27/23 @175lbs I think, my totals are written down on the wall somewhere I gotta double check them tomorrow.

    Part B: 9:16 and I’m pretty sure that I threw in an extra burpee cause I thought I might have missed one. Felt sluggish on the runs gotta step it up!

  20. Bushy Reply

    100% today.

    5% for 1/2 slice of goat cheese – i can live with that.

    trying to keep it tight over the next few days. this weekend i’ll be -100 each day…

  21. Shannah Jaburek Reply

    Part A: 8 @ 45#, 4 @ 55#, 3 @ 65#, 8 pull-up w/ green band, 4 w/ blue and 1w/ red.
    Part B: 11:31
    Nutrition 100% for Sat, Sun and today

  22. Ann Massi Reply

    100%for yesterday and today

  23. OldNatickRookie Reply

    My running muscles are saying WTF. It felt good to run again.

  24. Erin Gretzinger Reply

    This comment has been removed by the author.

  25. Erin Gretzinger Reply

    75% today. Was on the run all day and didn’t have time to pack a lunch. So needless to say, when I ate tonight, I indulged. Back at it tomorrow! Fun 6 am class! Great job Andrea in those pullups!


  26. JoJo Mikolazyk Reply

    10:56 B) and maxed out at 65# x2, 1strict with green band only each round, a first 🙂

  27. Ann Reply

    9:33 part B. Enjoyed running again, part A wasn’t making my shoulder happy, so I took it easy with 45-65#.

  28. Ann Reply

    This comment has been removed by the author.

  29. Ann Reply

    Forgot pull ups were 4,4,3 Rx

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