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Mashpee, MA 02649
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CrossFit Cape Cod Monday October 19th

October 18, 2015

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CrossFit Cape Cod  WOD

Conditioning

100 Kettlebell Swings 1.5/1

100 Double Unders

100 Air Squats

100 Sit Ups

Optional

Weighted Pull Ups

5-5-5-5-5

Weghted Bar Dips

5-5-5-5-5

Nutrition Challenge Day 13!

 The nice thing about making progress is that it does not have to be all or nothing. There is a saying that goes “You are only one meal away from being back on track.” Tracking your results over these 4 weeks will be a great way to get an overview of that in action. Will you be perfect? No. Will you make progress? Absolutely! Measure that out over a longer time span and you can have both balance and the level of fitness that you want to achieve! If you are not where you want to be and you are doing what you have to do to get there, keep up the great work! If you are not where you want to be and you are making excuses consider this: Unsuccessful people change their goals to match their behaviors. Successful people change their behaviors to match their goals.

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  1. Lori Neviackas Reply

    17:33 (200 singles)
    Did regular pull-ups and dips with purple band after

  2. Erin Meagher Reply

    14:21 rx

  3. Justin Neviackas Reply

    11:03 rx. Pull ups and dips with the blue KB.

  4. Erik mattson Reply

    1800..some double mostly singles….ouch

  5. Terry Reply

    12:39 RX

  6. Jmiles Reply

    11:22

  7. Andy Mathieson Reply

    14:43 Rx

  8. Allan Reply

    11:03 Rx First time ever doing 100 sit ups unbroken!! Thanks for the push Josh and Amanda!
    pull ups with 1.5p x2 rnds then 45# plate, Dips with 2p across.

  9. Mark Reply

    Nice work today everyone!

  10. Erin Lewis Reply

    16:57 12kg KB & 200 single unders

  11. Mark Reply

    Used a 65lb dumbbell for the swings. 13:??

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