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CrossFit Cape Cod 1/16/2014

January 16, 2014
A beautiful demonstration of being part of a supportive community.

CrossFit Cape Cod

Workout Of The Day

4 Rounds For Time
Run 400
20 Box Jumps 
20 Medicine Ball Step Ups 20/14*

*Start Standing On The Ground Holding The Med Ball In In A “Rack Position.” Pick Your Foot Up To The Top Of The Box And Step Up, Bringing The Other Foot To The Top Of The Box, With The Med Ball Still In The Front Rack Position. Switch Legs Until You Have Stood On Top Of The Box 20 Times Each Round.

Followed By

1 Minute On 1 Minute Off
Plank Hold

Oficcially 2 Weeks Into The Nutrition Challenge Today! Check in with your assigned coach. Feel free to do a weigh in, consult about what’s working and what needs fixing. Lets finish out the last weeks of the challenge with strong resolve! 
About the Author
  1. Kelly Cook Reply

    Great picture. I’ll never forget how everyone made me feel that day. You all are just awesome people and this community is the biggest part of the reason that I have had any success at this.

  2. Mark Lee Reply

    Love ya Kel!!!

  3. tracibushy Reply

    I am inspired by Kelly’s work ethic and heart. Also by Juddy with his shirt off.

  4. Bushy Reply

    Traci! you are so out of line. Chris is so much more than a chiseled body and develish grin…

  5. Nettie Reply

    What an awesome picture!!!

  6. Erin Meagher Reply

    Nice pic!! Bushy-did you write both of those???
    100% today!

  7. Christopher Judkins Reply

    That picture says a thousand words, love this community! Kelly has been stealing the show with her determination and I think it rubs off on everyone.

    …and don’t worry Tom, I’ll take turns spooning with you this weekend too.

  8. tracibushy Reply

    Toms a funny guy!!

    I wasn’t quick enough tonight (or any night, sorry!) to post my score so i’ll do it here 45, 90, 97. Fun one, glad i was able to do it since last night i thought i was down for the count!

    100% today and yesterday!

  9. Michelle Hatch Reply

    Kelly it’s your indomitable will and humility I find so cool about you. You’re one of my top 5 red cape wearing worthy superheroes!!!

  10. Terry obrien Reply

    Kelly I am so inspired by your committment…you have achieved so much and should be soooo proud of yourself!!!!!

  11. JoJo Mikolazyk Reply

    Awesome! Proud to be at CCC

  12. jlockwood Reply

    I love this picture too. Kelly, you have transformed yourself into an amazing athlete, rope climbs and all.

  13. Erin Meagher Reply

    oh running how I’ve missed you.
    20 – something – thought it would take me like 16 minutes – WAY off:)
    I almost did a forward roll after my last box jump somehow (not suprising) I think the visitor at the 6am gave me a 9.0 🙂

  14. Sarah Sprague Reply

    Awesome picture…
    19:52 rx. Was great to work out with you Sarah!

  15. Paul S Reply

    22:15 18″ box, 10# ball, 2run,2row
    Starting to get the sick thing that’s going around, so had to scale pretty heavily.

  16. sarah lee Reply

    You too Sarah!

    19:25 RX. Tough to breathe but it felt good to wod again.

    I love this picture for so many reasons. Kelly your hard work keeps paying off!

  17. Jen Heinlein Reply

    Kelly – you rock!

    25 something with 10# med ball. Did too many step ups in the first round and paced out my box jumps so I wouldn’t crash. Felt good, if slow.

  18. jonathan miles Reply

    18:42 rx. I think I came back too soon from a monster chest cold. I almost died somewhere between round 2-4

  19. Ann Massi Reply

    18:56 RX. Tough but good WOD 100% today

  20. Mark Lee Reply

    100% Today
    Rested but looking forward to trying to WOD at 8:30 tomorrow!

  21. Ann Reply

    19:25. I liked this WOD. That is such a great picture and I’m so glad that it made you feel good Kelly to have the support.

  22. Ann Reply

    19:25. I liked this WOD. That is such a great picture and I’m so glad that it made you feel good Kelly to have the support.

  23. sarah lee Reply

    100 %. Looking forward to the weekend!

  24. KristinP Reply

    Great job Kelly!! You’re incredibly inspiring!!!

    My job has taken over my life this week, so I haven’t made it in much but I was 100% for today and yesterday 100% except for a small piece of 85% dark chocolate…I was hoping Mr. Bushy could give me my grade for the day.

  25. Bushy Reply

    Kristen you get a 100% in my book.

    I only got 75% today. I had to try one of tracis meatballs but immediately realizes it wasnt paleo. It was too late at that point…

  26. Bushy Reply


  27. Kelly Cook Reply

    I am feeling the love the last few days. Thanks everyone!

    22:05 Rx today. Had a bit of trouble with this one today. I wasn’t feeling 100%, but special thanks to Allan for running with me on the last round.

    75% nutrition for me today. I went out to dinner and couldn’t resist some wine.

  28. Matt Reply

    Scolded for not sharing enough today, so here goes. 16:36, 100% so far through the month, and this morning’s sunrise across Cotuit Bay made me tear up a little.

  29. Ann Reply

    Hey Mason what happened to those planks we were supposed to do? 🙂

  30. Shannah Jaburek Reply

    100% for nutrition today

  31. Allan Fleck Reply

    15:48. 100% today looking forward to an active weekend. Ya Mason Ann’s right !!! We didn’t do the planks either. What a slacker. !!!!!

  32. mason Reply

    Oh @$&; I forgot all about it? But I see no one reminded me after the wod lol. I gave you a good enough warm up.
    Ah Matt, nice sharing! Lol

  33. mason Reply

    FYI.. Read pg 105….scandalous!

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