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CrossFit Cape Cod 1/20/14

January 20, 2014


Crossfit Cape Cod

Workout Of The Day

2 Snatches On The Minute For 15 Minutes

Followed By

3 Sets Rest As Needed Between Sets
Back Extensions
GHD Sit Ups
10-25 Rep Range Depending On Previous Experience With The GHD

12 Days To Go On The Challenge!
The Party is Feb 1. Who is in for a 21 day challenge for February?!

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  1. sarah lee Reply

    Cool picture!

    I’m in for the challenge.

  2. Erin Meagher Reply

    Love that picture!!!
    Got a little off track this weekend with wine and some white lion cupcakes- back at it tomorrow! Excited for a perty!

  3. Erin Meagher Reply

    Love that picture!!!
    Got a little off track this weekend with wine and some white lion cupcakes- back at it tomorrow! Excited for a perty!

  4. Carol G. Reply

    I will do it! ( I posted publicly so u can hold me to it)

  5. Erin Meagher Reply

    Love that picture!!!
    Got a little off track this weekend with wine and some white lion cupcakes- back at it tomorrow! Excited for a perty!

  6. Erin Meagher Reply

    Oops. I got so excited I posted 3 times!

  7. sarah lee Reply

    I wonder if Erin wants to do the challenge.

    Awesome Carol. I committed immediately for the same reason.

  8. HaleyDawn Reply

    i think i will have to pass on a challenge in feb :(. training schedule and staying with parents makes it too difficult. will do one in march when everything is back to normal though.

  9. KristinP Reply

    I had a couple mini WLBC cupcakes yesterday as well…but I’m pretty sure they were Paleo, so I’m going with 98%..the little tiny but of fetta I had will bring me to about 90% I think. ALMOST THERE GUYS:) can’t wait until the party!!

  10. Paul S Reply

    2×50# snatches

    1st day back after having the sick thing that’s going around, so went very light on weight. However, made great progress on the split snatch which I have to do at higher weights due to chronic shoulder problems preventing an overhead squat with anything but the a very light bar. Should now soon be able try a 100# 1 rep with a split. Thanks Jon for your help.

  11. Christopher Tufts Reply

    Fell off the wagon a little this weekend. I think I will pass on the Feb Challenge, though I am going to stick with low grain as falling off the wagon left me mildly sick yesterday…

    Hopefully I can get in a WOD tomorrow am I was planning on WED too, but the weather looks to kibosh that plan… Hopefully I can sneak other in before doing two with Haley this weekend!

  12. Faron Reply

    Worked on front squats today instead of doing the snatches. Trying to get as low as I can in the squat, keeping my elbows up and not lean forward. I figure if I keep showing up one day it will all come together.

    80 – 90% today.

  13. sarah lee Reply

    80-90 % all weekend. I stayed light and worked on form today.

  14. Erin Meagher Reply

    I also worked on form today- I will do the challenge in Feb- let’s keep it up people!!

  15. Sarah Sprague Reply

    Worked up to 60#…I’m in!

  16. Erin Gretzinger Reply

    45-60#
    98% today. Couldn’t resist a little parmesan on some homemade paleo chicken cacciatore!

  17. Mark Lee Reply

    Nice job, people, I like the %’s We are putting up. Next week we retest benchmarks, so maximize the result by sticking to the good nutrition choices. Chriss Tuffs, lets talk;)

  18. Sean Mastro Reply

    I am in for the challange, great things happen!

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