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CrossFit Cape Cod 2/11/14

February 11, 2014
Poster From www.CrossFit.Com


CrossFit Cape Cod

Workout Of The Day

5 Rounds Rest Approx. 3 Minutes Between Rounds

5 Bench Press
Row 500

Compare to 12/16/13

Remember if you are participating in the 21 Day Nutrition Challenge, take the circumference measurements of your waist at the belly button, chest under the armpit, thigh between the knee and hip, and arm between the elbow and shoulder. Also score a point for the WOD and posting the results to the comments, and another point for following the nutrition. Hit us up with questions if you have them and enjoy the challenge!!!
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  1. Lyda Dean Reply

    Couple questions about the challenge… Measurements are taken and added together for total number of inches? If that’s correct should I multiply arm and leg measurements by 2 for a total score? Also if I can’t get to cf and I workout on my own does that count as a point?

  2. Paul S Reply

    100#x5: 1:58,2:00,2:08,2:05,2:06
    Great coaching Amy at the 9:30 class. Thanks for all the extra help.

  3. sarah lee Reply

    85/2:04- 85/1:59- 85/2:01- 85/2:04- 80/2:04
    Thanks for partnering up with me Christin!

    Great job Amy coaching this morning!!! You did fantastic.

  4. Erin Meagher Reply

    I hope to be back tomorrow! Miss everyone. Been battling this nasty flu thing.

  5. Nettie Reply

    75# x 5: 2:01, 1:58, 1:57, 2:02, 1:59
    Fun to partner with Michelle and make a new friend!

  6. mason Reply

    I’m in the same boat as Erin, fighting the flu bug but lost. Hope to be back Thursday.

  7. Sarah Sprague Reply

    Used 65# on all reps…fastest 2:11, I think the slowest was 2:21. Thanks Tom and Traci for getting on me at the end. Hope all you under the weather get better soon!

  8. Shannah Jaburek Reply

    55/2:11, 55/2:13, 65/2:11, 65/2:11, 70/2:12…was a great way to start the day!!!

  9. Tim Reply

    225 for 3 and 235 for 2. 1:52 1:48 1:51 1:50 1:48

  10. Terry obrien Reply

    95 105 105 110 110/115 (last round split the weight
    2:00 2:05 2:07 2:11 2::08
    Thanks Kristen and Traci for the pointers on the row
    Rowing really gets the better of me

  11. KristinP Reply

    I was super impressed with your bench Terry!!! Super strong:)

    1:57, 2:03, 2:04, 2:05, 2:03
    65, 75, 80, 85×4, 85×4

  12. Amy Squeglia Reply

    95#x4, 100#x1, Rows between 2:05-2:10, fun partnering with Dan but I miss my Erin! I think I’m really going to love coaching. Thanks for the feedback Paul and Sarah.

  13. Christopher Judkins Reply

    1:47 1:47 1:45 1:44 1:42

    Did strict presses rather than bench, worked up to 115# x5

  14. Kelly Cook Reply

    75, 75, 85, 85, 95×3 and 85×2 on last round for bench press. 1:48, 1:50, 1:51, 1:53, 1:52 for the row. I averaged about 5 seconds faster than the last time we did this, and got a little bit stronger on the bench press. I could only get one round of 85 last time. 2 points total today for challenge.

    • sarah lee Reply

      I hope you are really proud of your row times. I am.

    • KristinP Reply

      That’s amazing Kelly!!!

  15. Lyda Dean Reply

    85/2:14, 95/2:06, 100/2:04, 100/2:09, 105/2:02. Thank you Traci for spotting me on my last set and pushing me with the last round of rowing. It definitely helped. Nutrition was on point today. So would that be 3 points total? Not quite sure…

  16. Kelly Cook Reply

    Thanks Sarah! I am proud and very thankful for all that CrossFit Cape Cod has done for me!!

  17. Ashley Reply

    65/2:08 75/2:11 80/2:11 85/2:12 90/2:13 2 points today

  18. Heidi Lacava Reply

    2 points…75/2:12, 75/2:10, 70/2:08X3

  19. Allan Fleck Reply

    1:36,1:36,1:39,1:40,1:45 185# x5
    Had good rowing form at first then fell apart at the end. My quads were so smoked at the end. I didn’t know if it felt better to lye down or stand up. That was awesome!

    • Andy Mathieson Reply

      I felt the same way! Except I felt like my glutes, hamstrings, quads, calves, and arms were sore. So I just sprawled out on the floor for 5 minutes. Haha

  20. jlockwood Reply

    2 points today. Started with 55# and went down to 45# the last two rounds. This fitness challenge is keeping me on track. I had class tonight but made sure that I got my workout in too. Nice to see traci today! 🙂 that was a tough warm up!

  21. Ann Reply

    Been home sick too. :-(.

  22. Ann Reply

    Been home sick too. :-(.

  23. Mark Lee Reply

    Hope everyone feels better soon:(

  24. Ann Massi Reply

    2 points today. Started with 55# for 3 rounds than down to 45. 2:02, 2:02, 2:03, 2:05, 1:59 for the tow

  25. Terry obrien Reply

    Kelly those are killer row times…Congrats

  26. Jamin Brouillard Reply

    2 points, got into the box at 710pm, didn’t have time for full work out but I lifted some weight and got up a sweat.

  27. Kelly Cook Reply

    Thanks Terry! I am equally impressed by your bench press!! You are so strong.

  28. Rachel Dean Reply

    65/2:05, 70/2:05, 75/2:05, 80/2:10, 85*3-80*2/2:13
    2 points today

  29. Andy Mathieson Reply

    1:37, 1:38, 1:40, 1:46, 1:40
    Bench press at 115#

    That rowing hurt!! A good hurt. Thanks for the push Traci!!!

  30. Chris Massi Reply

    2 points today. 95# all 5 rounds, could have done a little more but saved myself for volleyball right afterwards.

  31. Matt Reply

    155#, 1:42s until 1:38 on rd. 5; probably left a little too much in the tank.

    100%, 2 points on the day, 4 total.

  32. Christy Lynch Reply

    Amy: Nice job, Coach!!

  33. Liz Reply

    Started with a 45# bar, worked up to 55#, did as many as possible on fifth set, per Mark. Rowed at about 2:33 consistently.

  34. Carol G. Reply

    1 pt- no WOD –

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