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CrossFit Cape Cod 1/8/14

January 08, 2014

CrossFit Cape Cod

Workout Of The Day

Strict Shoulder Press
In 10 Minutes Find A 1 Rep Max

Followed By

Chest To Bar Pull Ups
Do 10 Push Ups After Each Set
About the Author
  1. Allan Fleck Reply

    I want to give a HUGE shout out to Mark for letting us rest our glutes today!!

  2. Sean Mastro Reply

    It’s Working!!!!!!!!! I want Mark & Sara to know how appreciated I am!!!!!!!!!!! Sarah said to me in email, that this would change my life, and I have been battling being over weight every since I left High School, and this morning and right now, I can literally feel myself getting lighter!!!!! and cleaning up!!!!!!!! I will not stop, this is the right direction for living a healthy happy life!!!!!!!!!! The third, forth and fifth elements..and theres a hell of a lot more…elements!!!!…then anyone can say…but the third, forth and fifth elements, community!!, fun!! allowing people to be just themselves!!!!!! and of course…more!!!! are all part of Getting Fit! Staying Healthy!!!! and Enjoying Life!!!!

  3. Kevin McGinnis Reply

    Thanks to last nights 6:30 class for pushing me thru to the end of yesterday’s WOD. I think I have just now regained normal breathing!!! See you tonight

  4. Christopher Judkins Reply

    Love Sean’s enthusiasm and LOVE this picture. I want to show this to everyone who says they can’t do something before they even try. That’s no way to live life. Get out of your comfort zone and get after it!

  5. Erin Meagher Reply

    Awesome Sean!
    85 – press
    14:24 RX -Im still always psyched when I do lots of chest to bars – so hard for me!
    100% for yesterday- Nice work this morning Dan!

  6. JoJo Mikolazyk Reply

    I can’t feel my arms 💪 65#, 17:56 not RX lol

  7. Paul S Reply

    Press: 110# (PR)

    WOD: 16:41 green band, 1/2 of p ups against small box.

  8. mason Reply

    Yeah Kevin. So happy you are blogging!! Great job yesterday. You’ve come so far keep it up.

  9. jonathan miles Reply

    165 on the strict press, 9:51 on the wod rx

  10. Shanna Reply

    Hey guys !!! It’s Bryce and Shanna ! Miss all of you . Having a great time here , not too much Crossfit but lots of biking and surfing 😉 the new gym looks awesome and all of you sound so excited for the nutrition challenge ! Keep up the good work . Thinking of all of you , checking the blog when I have internet 😉

  11. Sean Mastro Reply

    I put the recipes and pictures of results of some of the meals on my google page, if anyone is interested?, I’m not sure if this blog lets us post pictures here? Probably better if it didn’t????

  12. Jen Heinlein Reply

    Did Angie this morning at the 6am. Ugh. Clocked in at 37:24 and it wasn’t pretty. I fear for my soreness level tomorrow!

  13. OldNatickRookie Reply

    Hi Shanna,

    Glad your having good time. Spoke to your parents and they are wonderful people.

  14. OldNatickRookie Reply

    Part A:

    120# PR

    Part B:

    Not so much.

  15. OldNatickRookie Reply

    This comment has been removed by the author.

  16. mason Reply

    120 push press
    12:03 used box for pushups as part of my shoulder rehab hoping to get back into floor pushups.
    Finally got my 100 doubles unbroken. But I’m way behind bushy who did that two years ago.
    Nice job everyone!
    Hello Shanna and Bryce… Miss you guys but so glad to hear everything is going well.

  17. Allan Fleck Reply

    175# strick press. Failed at 180
    100% today

  18. sarah lee Reply

    Sean I’m so glad this is working well for you!

    Shanna and Bryce we miss you!

    Rest day for me today. I’m fighting off a cold but can’t wait to wod tomorrow.

    100 % today.

  19. Mark Lee Reply

    Hello Beavers! Miss you guys!

    95% Today. There was a left over bowl of salad and half way through i realized there was some kind of cheese. I called 911 and had the hospital pump my stomach, but they couldn’t get it all so I took the hit.
    Actually I finished the whole salad, and shrugged it off. Did the WOD at 3:30 155 press and 9:31 on the wod.

  20. Mark Lee Reply

    oh and Sean if you can post pics here feel free my friend:) Just make sure its tasteful…,food that is! Rim shot!

  21. Bushy Reply

    Hi Shanna and Bryce!

    Mark – we need more info on tha Massi potluck! Dodson way for the win!

    100% today.
    125 Press / 12:56 (i think) some questionable chest to bar pullups.


    Mason – congrats on the 100DUs!!!!

    Sean – call me if you figure out how to post pics or video to this blog. It’ll take my posts to a new level of absurdity. . .

  22. Kelly Cook Reply

    Nice one Mark!
    75# press–a bit disappointing since I’ve been stuck there for a while, and I felt like I was going to get 80 today. Oh well, it will happen at some point.

    17:20 on the WOD. Started the first round with a red and purple band and then switched to blue and purple for a couple of rounds, and then finally had to go to blue and red. I like to keep the variety pack of bands available just in case I need to change it up.

    100% for nutrition today.

  23. Matt Reply

    100% thus far. Finally starting to feel normal after a week of feeling like my stomach was off-kilter. That said, I have no idea how I survived for so many years with cereal for breakfast. Steak and eggs all the way.

  24. Faron Reply

    Went easy on the strict press today @ 85#,
    16:57 on the WOD.

  25. jlockwood Reply

    98% today. Someone left peanut utter balls on my doorstep and I ate one. True story. I got up to a whopping 55# for the push press and forget my time for the second part of the wod. Let’s just say it was 5:00. Hi shanna! Glad you guys are doing well.

  26. Sarah Sprague Reply

    Took a rest day today, could barely make it up and down stairs today my legs are on fire! Love it though…100% today.

  27. HaleyDawn Reply

    100% today! Hell is freezing over and I will be at the 6am tomorrow!

  28. Shannah Jaburek Reply

    55# on strict press and 15:44 on the second part of the WOD ( used the green band and did box push ups)…100% for nutrition today

  29. Kara L Reply

    75# strict press; 15:12 for the second part. 100% for today!!

  30. Molly Sorbello Reply

    18:05 rx and I may I request a break from the push-ups for I don’t know a month? Thanks.
    100% today.

  31. Amy Squeglia Reply

    So I bled like I stuck pig today and had to stop after the 4 CTB pull ups…and then my hubby surprised me with a 40th bday dinner with friends and I drank a crap load of red wine…other than that I was 100%!

  32. KristinP Reply

    Thanks Bushy! Took me awhile, 19:45 RX, but I’ll take it. Considering how much I’ve struggled with pull ups over the years 55 solid C2Bs makes me slightly nostalgic…and incredibly grateful to my CrossFit family for all the support and encouragement:)

    100% on nutrition. Seems like everyone is doing great! Almost through the worst of the detox, hang in there everyone!!!

    Could the members of my team please email me your phone numbers? I don’t have contact info for most of you kap10476@gmail.com

    AND I’m really excited for Anns house…really hoping I can get there!!! AND please remember I’m available if anyone has any questions… I’ll also available to chat sat morning or any other time you see me. Feel free to grab me 🙂

  33. Terry obrien Reply

    90# Strict press 19:00 my hands are not happy

  34. Kristen Menard Reply

    100% today, although I didn’t make the WOD.. Got stuck at work – guess I’ll take it as my “rest” day..

  35. Kaitlyn Mutrie Reply

    65# strict press
    14:48 WOD

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