June 25, 2014
CrossFit Cape Cod
Workout Of The Day
Thursday
50-40-30-20-10
Double Unders
Sit Ups
Cal. Row
Followed By
Skill Work
CrossFit Cape Cod
Workout Of The Day
Friday
Fran
21-15-9
Thrusters
Pull Ups
Followed By
Sumo Deadlift
Max Reps At 85%
CrossFit Cape Cod
Workout Of The Day
Saturday*
AMARP 15 Minutes
15 Deadlifts 135/95
12 Burpees
9 Box Jumps 24/20
*Please Note We Are Changing To The Summer Schedule For Saturday.
Classes Are Now At 7an, 8am, and 9am. There will no longer be a 12:30 Saturday.
CrossFit Cape Cod
Workout Of The Day
Sunday
A.
10 Rounds
1 Snatch Balance
3 Overhead Squats
Rest Between Rounds
There is no RX weight. Put positioning first. If you are solid go up in weight. If you need to work technique, stay light.
B.
For Time
Row 1000m
50 Air Squats
30 Toes To Bar
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50 Comments
Thursday: 17:53 Rx
PR: 50 D/Us in a row.
Awesome job Josh!
Nice job Josh!
Thursday
24:04 rx
Skill-pullups (negatives and kips)
Also, 14 dubs in a row (pr)
Mark, Are you still doing the beginner’s Classes on Saturday or were those cancelled?
thanks
Hi Chris, I’m doing the beginners class on Saturday from 11-12:30. If you know of anyone who’s interested, have them contact me at (508)360-5199 for info or to sign up. Thanks 🙂
Thursday
24:30 (3 singles/1 double)
Skill: GHD, sled push
Mark, I was looking for the black straps for sled pulls but could not find them.
Thursday: 23:25 Rx
Thursday 23:20. Struggled with DUs today
16:15 Rx
What a burner! Loved it!
Andy killed it tonight in his second WOD of the day.
That was a tough one.
20:18 with 3 x single unders
Did a little of everything after.
Thanks Kevin! I’ve been feeling great lately. Gotta ride that high.
22:32 RX 40 Dubs in a row
A huge PR for me
Congrats Terri!
Great job Terry. That’s awesome.
Nice Terry
Thursday- 30 something scaled to du’s to 25, 20, 15, 10, 5. They were super frustrating today but I got 7 in a row pr. For skill work worked on kipping pull ups. Got 3 strict pull ups. Thanks Rob for the tips!
Great Double under PRs Terri, Erin and Josh!!!!
20:45- rx
22:51 3Xsingles, butterfly sit ups
28:27 Rx
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Friday: 9:43 Rx
SDL 225# x7
Struggled to keep my grip after the pull up
Fran: 8:37, 65#, red band
SDL: 195 x 5
Friday:
In awe of how quickly Josh moved through that today.
7:42 Thrusters RX
Green/purple
Sumo: 295# x 7
Different doing the deadlifts after the workout. My grip was pretty rough after the pull ups.
Thursday-
I can’t even talk about it.
Friday-
a) Fran- 10:30, 35 lbs, B/P bands
b) SDL- 140# x 6
Josh, you are seriously impressive! Nice work this morning!
Fran- 10:39 45# b/p bands. Hit myself in the chin with the bar on thrusters so I took a minute to make sure my tongue was still in tact.
B. 5@160
Fran- 4:55Rx
SDL- 365# x8
Still feeling it in my chest- brutal breathing. Shout out to Tom doing Fran in full FF gear at the 530- ridiculous.
Fran 15:22 @ 65# purple band
SDL 165# X 8
Fran 3:19 RX
SDL. 365x 7
Defiantly got Fran lung !!
My god that’s a ridiculous time. And what exactly is Fran lung?
Fire Fighter Fran 8:43 scaled to 45# bar and jumping pullups. Thanks for all the encouragement.
Fran 8:54 RX. Didn’t max out on the Deadlifts today just worked up to a moderate weight. Great job everyone!
Fran 7:40 RX 205 x 4
thanks Mark for the push at the end
Those are some serious Fran times! Nice job everyone!!
9:53 RX 195×6
Everyone is so fast and strong!!
Fran: 12:50 w/65# and red & blue bands. That sucked in the best way possible. Only 155# x 5 reps for SDL, I was too busy catching my breath.
Friday: Wow…. Found my time from doing Fran on November 19, 2012. I got 10:22 Rx. Today I got 6:30 Rx. Holy PR.
Oh yeah, and 345# x8 for the SDL.
Fran time was 12:27 with 55# and blue bands for pullups.
For sumo did 5 @ 135…I was so tired today but I’ve been waiting for Fran since I started Crossfit so I had to do it!!!
I WODed all week but didn’t write down any of my times! Yaaay me! That’s my PR!
Kevin check it out bro!
The burning lung sensation (aka “Fran Lung”) is commonly felt after workouts such as Fran, or those that are short in duration and extremely high in intensity. The medical term is Exercised Induced Interstitial Pulmonary Edema. Many people complain of coughing, the feeling of mucus in their lungs, and possibly a metallic taste. There is evidence to suggest that the integrity of the lung blood-gas barrier (BGB) in elite athletes is altered after short-term maximal exercise (think short met-cons…). If you’d like to delve into the scientific research that supports these findings, read this article “Maximal rowing has an acute effect on the blood-gas barrier in elite athletes,” in the Journal of Applied Physiology.
Yikes! Yeah I didn’t go fast enough for that thankfully. Hope you recover quickly:-)
Saturday-
4 rounds + 15 + 4
6 rounds plus 11 DL…and a great first beginners class (yay)
Please let all your CrossFit interested friends know, I’ll be there every Sat from 11-12:30 for a beginners class. They can contact me at (508)360-5199 for sign up info:)
Sunday
10:53 rx
Great big Sunday group!
Worked up to 70# snatch bal overhead squat (5# pr)
Sunday 10:46, with mostly high kicks instead of toes to bar. My toes hit the bar approximately 2 out of 30 attempts. Worked up from 45 to 70# on part A. Thanks Erin for giving me the push to try 70! Loved this morning’s group!!
10:10. Fun to be back in the box after vacation. Much better than going back to work!
A. 125#
B. 6:49 Rx
Of course, trying to keep up with Josh. Always fun to chase someone though!