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CrossFit Cape Cod , Monday 5/5/14

May 05, 2014
Sign your Kids and Teens Up For CrossFit This Summer!

CrossFit Cape Cod

Workout Of The Day

Work Up To A Heavy Single. Pause At The Bottom.

Followed By

B. 21-15-9
Power Clean 135/95
Ring Dips 

Nutrition Challenge Day 1
Please Sign Up At C3 or e-mail Sarah crossfitintro@gmail.com
The cost is 30 dollars for the 30 days. There is another meeting for anyone who wishes to participate at 6:30pm. 
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  1. Erin Gretzinger Reply

    So excited for the nutrition challenge!
    A. 80#
    B. 9:58 (75#, red band dips)

  2. sarah lee Reply

    Paleo Naturals is coming this afternoon to do a sampling!

  3. Terry obrien Reply

    Sarah what time this afternoon?

  4. Erin Gretzinger Reply

    Going to try and make it! Free paleo food, yes please

  5. Erin Meagher Reply

    B. 9:18 – purple band- dips take forever!!

  6. erik mattson Reply

    Will the rules be posted if meeting cant be made?

    • Kevin Medeiros Reply

      Mark said he would post some stuff tonight about the challenge for people like myself who can’t make the meeting tonight.

  7. Heidi Lacava Reply

    A. 95#
    B. 11:15 75#, red band dips

  8. sarah lee Reply

    Erik we can talk.

    Terry 4:00.

  9. kerri Reply

    105# 11:32 75# b/p bands

  10. Christopher Tufts Reply

    A: 165, attempted 185 (pr on bench) and couldn’t get it to budge…

    11:06 ring dips were killer… ended up subbing pushups at some point in there I think I worked with 95 on the cleans.

    see you all with Henry tonight! (I hope he’s ok with going twice in one day lol!)

  11. Kevin Medeiros Reply

    A: 205# almost had 225#
    B: 7:10 115# in hindsight I should have RX on cleans, but talked myself out of it. Did 21 rings w/band and switched to box for 15/9. Rings were really awkward.

  12. Terry obrien Reply

    A. 125#
    B. 9:17 95# (purple band for first round then swithced to red band dips)

  13. jlockwood Reply

    I’m so disappointed I can’t make it this afternoon.

  14. Mark Lee Reply

    The Nutrition Blog is live! There is still information that will be really helpful in person at the 6:30 meeting if you can make it but head over to http://c3maychallenge.blogspot.com/
    and get an overview and sign up in the comments if you are participating!

  15. Kelly Cook Reply

    A) 110
    B) 9:58 with 75# and blue band for dips.

  16. Sarah Sprague Reply

    70# Floor Press
    8 something…75# and push ups
    Not feeling 100% but so glad to get in today after being sick for a week.

  17. Amy Squeglia Reply

    Arrived late and had to skip the floor press. And man….so many people at 4:30…how do you guys do it…all the yelling and screaming until I was done..everyone looking cause I was dead last with those damn dips…jeesh…so much pressure…85# purple band 13 ish….Ugh!! Thanks for the cheering on Al and Mson, even though I told you to shut up I secretly liked it.

  18. Allan Fleck Reply

    I know the feeling Amy!!
    5:00 But with box dips. Then five power cleans emom x9 great energy today!!! Loved the samples. Thanks Scott!!

  19. Nettie Reply

    I couldn’t make it in today so I just did this one at home – 90# for the press and 8:25 with box (chair) dips and 75#

  20. Liz Ouellette Reply

    a) 85# floor press….a lot more than my bench!
    b) 9:47 50# cleans, blue bands for dips.

  21. sarah lee Reply

    Fun night!

    115 floor press.
    12:47 purple dips and 95 pounds. Mason gave me a no rep on my last dip (I totally thought I was locked out) I’m wondering how many more would have been given a no rep….

  22. Shannah Jaburek Reply

    A.) 90# floor press
    B.) 9:26 with 65# and blue band for dips

  23. Nettie Reply

    Mase must’ve read today’s Motivational Monday email

  24. Ann Reply

    80# floor press
    8:56 with 75# and red band. So nice to back in the box after a week of travel.

  25. Carol G. Reply

    A. 100#
    B. 7:34. 35# push ups

  26. Mark Lee Reply

    Nice job everyone! I love this wod and really wanted to see what my floor press 1rm was but I really needed a rest day. Next time!

  27. Joshua Rice Reply

    A. 225#
    B. 5:31 Rx

    The apple pie was my favorite. Definitely putting in an order.

  28. Joshua Rice Reply

    A. 225#
    B. 5:31 Rx

    The apple pie was my favorite. Definitely putting in an order.

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