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CrossFit Cape Cod 1/6/14

January 06, 2014

CrossFit Cape Cod

Workout Of The Day
On The Minute For 7 Minutes
2 Back Squats
5 Toes To Bar
Rest 2:00
On The Minute For 7 Minutes
2 Front Squats
5 Knees To Elbows
Rest 2:00
On The Minute For 7:00
3 Overhead Squats
10 Sit Ups
Go Heavy On All 3 Of The Squats
If You Can’t Stay On The Minute Do As Many Rounds Possible In The 7:00
About the Author
  1. Jen Heinlein Reply

    So tired by the end of this one – good morning! 115#-85#-35# OH squats and sit ups were slow.

    I made this meatloaf from PaleOMG the for dinner and it was delicious! The only problem was that I didn’t make enough for leftovers.

    I’m searching for a paleo chocolate fix – anyone have a favorite?

  2. Jen Heinlein Reply
  3. mason Reply

    Hey Jen,
    I have an easy paleo fudge recipe at home that I can post later.

  4. sarah lee Reply

    My sister in law made up this recipe and its awesome.

    1 jar of almond or sunflower butter
    1 jar coconut oil
    2 cups cocoa powder
    1/2 cup honey
    1/2 cup maple syrup
    1 TB vanilla
    Roasted salted chopped pecans

    Combine all ingredients in a pan until melted. I recommend making 1/2 the recipe and freezing them In cupcake tins to limit the amount you eat.

  5. jonathan miles Reply

    used 185 on the back, 155 on the front, 115 overhead. Should have gone about 20 lbs more on all 3 lifts. Cleaned the front squats, and snatched the overheads.

  6. Erin Meagher Reply

    That sounds great Sarah!
    Up to 135, 105, and then did 95,75, then 85 for overhead squats – Couldn’t decide 🙂 I love having the showers at the gym! so great.

  7. Paul S Reply


    At least I can now do OH squats with a 15# bar without re-injuring previously bad shoulders.

  8. sarah lee Reply

    115, 95, 75#.

  9. Jen Heinlein Reply

    Awesome, Sarah! I’ll try that!

  10. Michelle Reply

    I just have to thank Mason for getting me through the 60 burpees from yesterdays wod!Your the best! Working late today.

  11. Terry obrien Reply

    145, 115, 35

  12. Nettie Reply

    85# 65# 50# – I really need to work on these! 100% today

  13. Sarah Sprague Reply

    95, 85, 50…loved this one!
    100% today.

  14. jlockwood Reply

    95#, 70#, 30# and 100% today. Thanks everyone for the recipe ideas to help with the sugar cravings. I am doing better today. Great 4:30 class. Nettie it was nice working out across from you today. Bushy…we really only had to do 5 push-ups. I lied. Team Kristen rules!

  15. Molly Sorbello Reply

    105,95,55… That one was fun, it made me surprisingly sweaty…in a good way.

    So I had a glass of wine yesterday and considering some other posts I have no idea what % to say, but I can say 100% for today!

  16. Faron Reply

    I did a baseline WOD today.
    Back Squat 165, Bench 145 and DL 255 = 565#

    Did good with the food today until supper and had Green Beans. At least they were fresh.

  17. Zach Reply

    325# back
    235# front
    165# overhead

    Tougher than I expected. 100% yesterday & today.

  18. sarah lee Reply

    Faron green beans are a veggie not a legume. You are still 100%

    100% for today.

  19. Bushy Reply

    zach – holy shnikes.

    jwash – i’m going to have to keep my eyes on you, in a good way (sorry for stealing your line, molly).

    molly – everyone knows that a glass of wine is allowed in this challenge.

    I had a salad today and a small piece of parmesan cheese snuck down my throat. 46% for me today. sorry Team Traci. just kidding – i pushed that cheese right onto the floor of the 99. 100% suckas!

  20. Kelly Cook Reply

    155 back squat, 125 front squat, 75 overhead squat. This was definitely tougher than expected, but I got my first ever actual toes to bar today! I only actually touched the bar with my toes a few times each round, but it’s progress. 100% for nutrition today.

    • jlockwood Reply

      That”a impressive. Awesome job.

  21. Erin Gretzinger Reply

    95, 75, 50
    Fun 430 class! Thanks Mas for the tips on kte:-)
    100% today
    I’d say 75% Saturday and Sunday. Darn wine.

  22. Melissa Card Reply

    Paleo jambalaya tonight! 100% today.

  23. Rachel Dean Reply

    100% today and every past day aside from Saturday (I had a glass of wine, what is that 10%?). Cant seem to blog from my phone so I’ll just have to be sure to get to my laptop everyday.

    100, 85, 65 today, felt like I def should have gone heavier but oh well.

    I came across my journal from last years challenge today, its amazing to see how far I’ve come. Today I was easily doing front squats with last years 1 max rep PR weight! You never really realize how much progress you’ve made until you look back. Cant wait to see the results from this challenge. #TeamMason ;0)

  24. mason Reply

    Great job by everyone tonight. HUUUUUGGGEEEE 5:30 class. Michelle, you are welcome…you finished them like a trooper.
    Stay with it Melissa, you will see amazing results.
    Way to go Rachel!!
    135, 120, 65. I can’t remember the last time I OHS.
    Go team Mason- please be sure to log into google to blog.

  25. HaleyDawn Reply

    100% today! Made some delicious kale and chorizo soup for dinner!

  26. Christopher Tufts Reply

    100% today and the last couple, maybe a little under a few days…

    I did 145, 105 and 75. It was a really good one, I agree with Molly, surprisingly sweaty!

  27. Shannah Jaburek Reply

    #65, #45, #35, probably could have done a little heavier on the back squats. For the challenge, 100% everyday, except for Saturday which was probably about a 50% (belated family Christmas dinner). Go team Mason!!!

  28. Shannah Jaburek Reply

    This comment has been removed by the author.

  29. Erin Meagher Reply

    Great job everyone! 100% today.

  30. Kristen Menard Reply

    Had so much fun at the 530 WOD.. Well aside from Jenn’s injury – thanks Mason!! I actually got my toes to the bar each time today, which is definitely a first. 90, 65, 50# and 100% today.

  31. KristinP Reply

    I’m so impressed with all of you guys!!! Nice work. I’m gonna give myself 98% cuz the salad the pharmaceutical reps brought in had blue cheese in it. To my co-workers dismay I actually attempted to scrape it off of the lettuce…but I’m sure I ingested some, oops 🙂

  32. Allan Fleck Reply

    285#,185#, 95# should of gone heavier on front and o.h. A lot of energy at 5:30. Zach I think I got another hernia watching u!!
    100% for the day I really forgot how much sugar is in everything!!!
    Great job on the TTB Kelly …. Go team Traci !!!!!!

  33. Christopher Judkins Reply

    185/155/95 snatched for the overheads

    Nice job Kelly C. and Kristen for getting those Toes2Bar!

  34. Mark Lee Reply

    Bushy your posts are such an emotional rollercoaster. I almost spilled my wine caragennan spritzer!


    I think I’m detoxing or that WOD gave me swine flu.


    Remember the cravings will subside everybody, stay hydrated, mix protein fat and carbs for your main meals, and eat enough through the day. If you feel full but haven’t eaten much after 3-5 hours, eat anyways. If you don’t you will be ravenous the following day. And definitely don’t starve yourself, you may be eating a little more early on in the challenge but it will balance out.

  35. Mark Lee Reply

    P.S. Go CrossFit Cape Cod!!!

  36. Erin Meagher Reply

    trader joes unsweetened vanilla almond milk- carageenan FREE! Hallelujah.

  37. JoJo Mikolazyk Reply

    85, 45, 25 def no p.r.’s but I did get to fall back on my butt with an overhead squat so that’s always fun 😉 and always a pleasure to partner up with Caitlin! Really awesome energy pumped up by Masons dancing of course.

  38. tracibushy Reply

    135 back, 105 front and 95 overhead fun!!

    100% today!

    today was WAY easier than the past couple days! thanks for the fudge recipe Sarah!

  39. Michelle Hatch Reply

    My body is twitching from sugar withdrawal! I love my dark chocolate covered almonds but Kelly C have me a paleo fudge recipe so that ought to get me thru the cravings. Mark, if the cravings don’t subside like You say, I’m going to be so upset I may just eat a hot fudge kit kat lasanga to calm myself down. WOOTWOOT!

  40. Michelle Hatch Reply

    My body is twitching from sugar withdrawal! I love my dark chocolate covered almonds but Kelly C have me a paleo fudge recipe so that ought to get me thru the cravings. Mark, if the cravings don’t subside like You say, I’m going to be so upset I may just eat a hot fudge kit kat lasanga to calm myself down. WOOTWOOT!

  41. Amy Squeglia Reply

    Hold onto your hats…it’s me…Amy…I’m posting…can you believe it? I’m only doing it for you Mark! I to was detoxing during this WOD and me sweat actually hurt. I think I’m 97% today because there was corn syrup in my sausage…darn sausage, and peanut oil on my almonds. I blame my husband for that, he bought them and I think he’s trying to sabatoge me! I couldn’t remember what my back squat was so Mark and I agreed on 120#, front squat #105, overhead 75#.

  42. Mark Lee Reply

    I love that you commented Amy:)

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