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

CrossFit Cape Cod

April 24, 2010



5 Rounds Rest As Needed

2/3 Body weight thruster-Max Reps
Pull Ups Max Reps

Score Total Weight and Reps

Sunday May 2, 2010
Michael Forde Memorial Race
Mashpee, MA 10:00AM Mashpee High School, 500 Old Barnstable Road (Benefit race for Hospice & Palliative Care of Cape Cod)
Contact: Julia Seligmann (Hospice and Palliative Care of Cape Cod), 765 Attucks Lane, Hyannis, MA, USA, 02601. 1-508-957-0250 jseligmann@hospicecapecod.org
Yahoo! Maps

Application For The Falmouth Road Race In August Here

If you would like to add in CrossFit Endurance I will be posting 3 CFE WOD’s per week, early in the week you can intersperse them into your normal CrossFitting, tinker with it and make sure that you recover and pay attention to good nutrition. Sometimes we will run during WODs or as the WOD and that will negate one of the CFE WODs.

This week they are…

Choose ONE of the following sports

Swim, Bike, Run C2

Goal is to use maximum effort for 2 min interval.

120:60 x 6

or 2 min on 1 minute off x 6

Cover as much distance as possible on each interval.

Choose ONE of the Following Sports:

Swim: 12 x 20sec Sprints, All out Efforts … 2 min Recovery between sprints.

Bike: 12x 20sec Sprints,All out Efforts… 2 min Recovery between sprints. “Come into this at speed to maximize the 20sec sprint” Flat road, Tail wind or slight downhill are acceptable. Race Speed Sprints.

Run: 12x 20sec Sprints, All out Efforts… 2min Recovery between sprints

C2: 12x20sec Sprints All out Efforts…2min Recovery between sprints. Damper setting is choice,”Come into each sprint at speed to maximize the 20 sec sprint”

“Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint”

Choose ONE of the following sports:

80% for the first half, 90% for the last half. Choose distance based on your event.

Swim: SC: 400m , LC: 600m , U: 800m

Bike: SC: 10 mile , LC: 18 mile , U: 25 mile

Run: SC: 1.5 mile , LC: 5miles , U: 10miles

C2: SC: 2k , LC: 5k , U: 8k

Man Receives Full Face Transplant

Finally the answer! Thanks Chris Newell for this link.

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  1. Greg Reply

    WARNING: I bought the Hawaii Chair two years ago. After 15minutes, all I wanted to do was eat pit roasted pork with pineapple, get lei’d, and sing Don Ho songs.

  2. Mark Lee Reply

    Greg- those side effects have lasted 2 years!

    Heads up-Amy S will be hosting one of her amazing active recovery classes this Thursday at 6:30pm! Be there!

  3. Littles Reply

    I think this wod will really help our Fran time, can’t wait to do her again.

  4. Things To Do On Cape Cod Reply

    My family and I really needed a time out from our work and a friend suggested we go to Cape Cod. When we arrived on Cape Cod, I was surprised that it was a serene place, but there were a lot of fun things to do on Cape Cod! We went sailing in Hyannis Harbor on a sailboat and then we went to Provincetown to watch whales do their thing. The experience was just plain awesome, we all feel energized when we got back to our house.

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