January 11, 2014
Michelle Killin’ It
CrossFit Cape Cod
Bring A Friend Day
Workout Of The Day
Team Baseline
3 Rounds
Run 400 Or Row 500
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Individuals Complete The WOD Straight Through For Time
Teams Of 2
Person A. Will Complete 2 Rounds Person B Completes 1 Round
Only 1 Working At A Time
Teams Of 3
Complete This Relay Style.
As Soon As One Person Completes A Round The Other Person, Then The Other. Each Team Member Completes A Round.
Reminders:
Saturday is full of CrossFit Events, at 8,9 & 12:30 bring a friend to C3 to try a WOD
Immediately following the 12:30 class there will be free rock climbing.
At 3:00 Paleo Pot Luck at Ann Massi’s House 52 Dodson Way in East Falmouth!
Saturday is full of CrossFit Events, at 8,9 & 12:30 bring a friend to C3 to try a WOD
Immediately following the 12:30 class there will be free rock climbing.
At 3:00 Paleo Pot Luck at Ann Massi’s House 52 Dodson Way in East Falmouth!
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24 Comments
Hahaha!! You sneak! Killin it y’all!!! What an entertaining WOD yesterday huh!?? Lol.
Tip of the day: when ur about to sneeze….and u know u can’t stop it….and you’re in a overhead squat, DROP THE BAR before it drops you!!
I love focus work. I feel like I’m getting stronger one pull-ups. Used to always need the green band now down to blue…but had to add a red toward the end. FW gives me a chance to do the things I’ve never done or rarely do in a WOD.
100% nutrition this far.
Hahaha!! You sneak! Killin it y’all!!! What an entertaining WOD yesterday huh!?? Lol.
Tip of the day: when ur about to sneeze….and u know u can’t stop it….and you’re in a overhead squat, DROP THE BAR before it drops you!!
I love focus work. I feel like I’m getting stronger one pull-ups. Used to always need the green band now down to blue…but had to add a red toward the end. FW gives me a chance to do the things I’ve never done or rarely do in a WOD.
100% nutrition this far.
17:01 Rx No Friends 🙁
Thanks for keeping me honest Jon.
Mase – running late works for you!
0% nutrition for today. I pledge to eat right but am drinking a shot of tequila for every Brady touchdown and Ridley fumble tonight. Go Pats!
Not going to make the WOD today.. And probably going to have to take a 0% for the day.. I will try to eat clean, but will be at Gillette for the game (and to tailgate).. So I will definetly be celebrating with come cocktails!! Go Pats!!
Bushy…send me the tab for the Bady Touchdowns, and Ridley Fumbles….Then…..Get on the Nutrition!! son!!!
Aaa..I meant Brady…darn first grade teacher!
15:47 for the 3 rounds. Chased a couple dudes from Brooklyn. Fun wod
The best comment from a guest when asked for one word to describe the WOD, “Hell”. And Mason was on her best behavior.
Mason was on her best behavior! I’m scared about tomorrow’s “warmup”.
22:19 for 3 rounds
Brought my son Jeff and we both had a great time.
Big 12:30 class, hopefully some new members.
Hahaa Tom and Jen… Just wait til tomorrow Jen! Lol
It was a great day at the box today… I hope those of you that brought a friend (sorry Bushy you don’t have any) that they weren’t scared away. Everyone did really well. Hope to see them back.
Nice pic Michelle, your always killin’ it, hell yeah!
Such a great day at c3! Thank you everyone for bringing your friends. Mason needed some new victims.
Thank you Ann Massi for opening your lovely home and hosting a paleo potluck. Everything was delicious!
100% today.
Looks like I missed a fun day:( Not 100% percent today cause of a much needed glass of wine (got that from Molly) and chowder…back on tomorrow.
100% today. Thank you Ann for hosting the paleo potluck. Great dining table, great food, and great company. 🙂
25%… Went to a baby shower ns had chicken Alfredo, meatballs that I’m sure had bread crumbs and a most delicious slice of cake. Back on track tomorrow!
21:56, red band for pull ups.
75% had some corn with the chicken.
100% today. And thank you all who came to the potluck. The food was AWESOME!!! If any wants the recipe for the chicken meatballs, the are on thepaleomom. Apple chicken pattys
100% today
Enjoyed the afternoon paleo potluck with a great group!! Thank you Ann:-)
100% today
Had a glass of wine with dinner friday- so whatever percentage we’ve decided that is!
Fun day with everyones friends(except Bushy:(!
Thank you Ann!
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IND 22 NE 29 3rd 5:01
I had fun introducing two new people to xfit. They both really enjoyed it and get why I like it so much. Thank you Ann and Lou for hosting such a lovely afternoon pot luck. I’d like all the recipes from today. Yummy.
Totally forgot to post yesterday! Had so much fun at Ann’s house…thanks for hosting Ann, and thanks to everyone for all the yummy dishes:)
100% for yesterday. Did one round of the baseline to warmup then did the c&J/focus work wod. 85/95 on the c&J AND I got 8 strict pull ups from a dead hang (not in a row)…which I had no idea I could do and makes me very happy:)