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CrossFit Cape Cod, Friday 4/25/14

April 24, 2014

Carl right before a PR

CrossFit Cape Cod

Workout Of The Day

On The Minute For 20 Minutes
Odd Minutes
2 Hang Power Cleans, 5 Chest To Bar Pull Ups
Even Minutes
2 Hang Power Cleans, 5 Ring Dips
Go for fast clean movement on the HPCs. If you are landing wide, decrease the load. On The Pull Ups and/or Dips, go weighted if you can do more than 25 in 1 set.

“I joined CrossFit for the first time in 2011… It was my birthday gift to myself and I instantly loved it. I was being abused at home, mostly emotionally and verbally, but sometimes physically. Through CrossFit, for the first time in a long time, I felt my power and strength starting to return.”
Read “the rest of the article “CrossFit Saved My Life” Here
About the Author
  1. JoJo Mikolazyk Reply

    Great article! Powerful!

  2. mason Reply

    Well I got home late last night so I thought I would post on todays blog. Wanted to thank you all for your kind words. I especially liked the Mason Froning…it has a nice ring to it so move over Hilary Froning. lol
    I am happy and proud to be a part of a great community where everyone is so supportive of each other. We all have accomplished so many things in the crossfit world and we all will continue to do so with all the great support that happens in the box.

  3. Kevin Medeiros Reply

    Anyone experienced Plantar Fasciitis? Is the best treatment just rest and ice? I really don’t want to rest:-(

  4. Shanna Reply

    Ice , rest , stretch out and roll your calves really well and also roll your foot over the lacrosse ball , should help . Hope you feel better !

    • Kevin Medeiros Reply

      Thanks Shanna. I iced, stretched, and rolled it with a lacrosse ball and got fitted for some new sneakers and it’s already starting feel a wee bit better. It’s flared up in the past and usually subsides in a couple of days. Need to stretch that area more going forward.

    • Maria Jones Reply

      I have the same problem after running. A few days rest and is usually better. It’s a pain I’m learning to live with. I ice, use lacrosse ball and stretch all the time. It makes it tolerable.

    • Maria Jones Reply

      This comment has been removed by the author.

  5. Erin Gretzinger Reply

    65-90# clean
    Started c2b with b/p bands, finished with b/r
    Red band dips
    Happy Friday everyone!

  6. Erin Meagher Reply

    95-105 for cleans- pull-ups and purple band dips!

  7. Terry obrien Reply

    95# cleans 10 rnd RX
    10 rnds dips red band

  8. Paul S Reply

    65-75# on cleans, grn band CTBPU,red band RD.
    Great real time coaching by Sarah L on the cleans at 9:30.

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