October 25, 2015
CrossFit Cape Cod WOD
Strength
Overhead Squat
2-2-2-2-2
Conditioning
21-15-9
Overhead Squat 95/65
Pull Ups
Optional
On The Minute For 10 Minutes
1-3 Strict Muscle Ups
When The Strict Muscle Ups Fail Switch to Kipping
Nutrition Challenge Day 19!
Eating out can be a challenge on the challenge. The whole 30 website has great information on their forums about what people order. When you are on the lifestyle challenge it can be as simple as asking for a gluten free menu and doing a little extra scanning. In the big picture, don’t stress to much if most of the time you follow the rules and treat going out as a fun experience to forget about the rules on occasion.
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9 Comments
185 for 2 195 for 1 on the ohs. 3:32 RD.
Grrrrrrrr auto correct. RX
90# x2 (5# more than 1rm)
12:22 OHS 55#, pullups rx
115 (2)
5:24 @ 45 tired from Saturday! So fun to compete with Mase, Terry, Liz, and both Amanda’s!! Great job ladies! Still so sore:)
Thanks Erin, you too!! Great job! Also, I commend you for going today. I’m on the fence because I am still so sore! haha
NICE WORK LADIES! YOU GUYS ROCK!!
265#x2
2:23 Rx
Smoked for the muscle ups so kipped as little as possible.
105#
8:20 65#, green band
A. 90X2
B. 9:41 RX