January 03, 2016
Crossfit Cape Cod
Monday 1-4-16
Strength
Back squat
3-3-3-3-3 @ 85%
Met Con
Optional
parallette L sit holds
5 round of 20 sec work 40 sec rest
Congratulations to Jen Petit- Member of the Month
Jen has been here for a little over a year and has made such tremendous progress. Her hard work and dedication is paying off.
Keep up the good work and many pr’s in the upcoming year!
Check out her bio under “success stories”!
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32 Comments
Awesome Jen. Your commitment is so inspirational. What a great role model you are to your son
Thank you Terry. One of my favorite days was
Getting to know you during the competition. You have
Been so supportive and I look forward to many more
Days to come.
Jen, this is so well deserved!!! You have worked so hard and always with a smile on your face. You always have such determination during every wod. It’s so great how it has created a strong bond between you and Michael. It’s so great to see that mother/ son connection. He is so proud of you and we are too!! Congrats.
Can’t think of a more deserving member!! Congrats! You rock!
Awesome Jen!!! Thanks for getting your squat on early with me McGee!
Thank YOU Squegs
305# on the squats. 18:24 for the row
Awesome job Jen!!
3 x 5 @ 95 for squats-trying to get faster getting out of the bottom
22:56 row
Congratulations Jen!
145# squats
21:01 for the row
Congratulations Jen! It’s always fun chasing you in a WOD!
145# squat
22:18 row
Thank you Traci and the 8:30 class!
Count me in as a big fan of Jen. Huge progress in the last year.
Todays wod: 1)275 2)18:53
165# BS
23:17. That was tough
Thanks everyone. you guys are awesome. You are a fantastic coach, Mase and I look forward to a productive 2016!
Awesome Jen!!!
135# back squat
24:50
Second day back, definitely a reality check lol
Nice work Jen! You rock!
A) 165#
B) 21:21
145#
22:32 – ouch!
145#
23:00
205
20:13
A) 225
B) 18:02
Love seeing a long row programmed! Nice work everyone!
Jen is one strong lady and always smiling!
120#
26:26 good grief I need to row more! Thanks Tyler for helping me push through to the end.
24:55 thank you Sarah for pushing me all the way to a plate of awesomeness (Paleo lasagna).
Jen – CONGRATULATIONS!!!! You always put a huge smile on my face whenever I see you! You are so strong!!!!
Congratulations Jen! I can’t believe its been a year! You bring such a positive and fun, hard working attitude every day! Well deserved! Oh, and you have a pretty awesome ringtone 😉
Nice work today to the morning classes!! you all rowed your hearts out!
I almost commented on the ringtone as well!
BS: 145 -> 155
Row: 24:27
Congratulations Jen! I remember the first day you came in and the progress you have made is a testament to your grit and determination. Can’t wait to see what 2016 has in store for you!
Great to see so many people ready to attack that 5k row, amazing work tonight everyone!
Congrats Jen! I always love seeing you walk through the door:)
135
23:00
Congrats Jen. It’s a rare day that you are not in the box, but today was one of those. Wanted wish you congrats in person. You’ve got a great positive attitude.
95# bs cause I really struggle with all things squat
24:46. A fun row
Congrats Jen. It’s a rare day that you are not in the box, but today was one of those. Wanted wish you congrats in person. You’ve got a great positive attitude.
95# bs
24:46.
145 BS
Only rowed 2200…. Seized up in my back. My own fault on not keeping up with my mobility.
You all did great with that row!! Special shout out to the two crazies with the elevation masks- josh and Allan!!
Yay Jen, congrats!
BS 145…Row 21:55
Row 19:28
Squat 315# across
Optional Done
Jen keep it up, Mikes got to be so proud of you.!
A) 345#
B) 20:47 or something like that