168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

CrossFit Cape Cod

May 03, 2010

“Truth is the daughter of time, not of authority.”
– Francis Bacon



Power Cleans 3,3,3,3,3 Your Goal is to achieve your 3 rep max for as many as 5 sets
3×15 Supine Ring Rows

Followed By

4×50 Meter Shuttle Run Rest To Recovery Between Max Efforts

1 Shuttle is From The Starting Line To The 10m and back Then 20m and back, 30m and back, 40m and back, 50 meters and back all as fast as you possibly can then rest. Repeat it 4 times.

Time to eat humble pie…My first impression of this article (Thank You Jeanette for sending it to me!) was that it was, well annoying and wrong. BUT- I was proven wrong through implementation of the suggested method-and the author is right so sorry girls and guys- NO MORE KNEE PUSH UPS! Read The Article Here.

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  1. Kristin Reply

    AGREED on the pushups…true to the article I have become quite proficient at the knee pushup but the strict continues to evade me! Although I was cursing Mark’s name about halfway through yesterdays wod, I know he made the right choice! Pretty sure that with the knee pushup banished, real pushups will be right around the bend! Good article Nettie!!!

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