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CrossFit Cape Cod, Tuesday 4/15/14

April 15, 2014

Question: What are your summer fitness goals? (April-August) Post to comments.

CrossFit Cape Cod 

Workout Of The Day

Tabata Mash Up Of

Thrusters 95/65
Jumping Pull Ups

Followed By

For Time
10 Burpee Box Jumps 24/20
100m Sled Pull 90/45
10 KB To Shoulder 2/1.5
100m Sled Pull 90/45
10 Burpee Box Jumps 24/20

Running Skills and Drills
About the Author
  1. jlockwood Reply

    I have a lot of goals. Here is my reader’s digest list: I’d like to move down to just one band for my pullups, increase my running speed, and climb the rope. I would also like to lose these last 30lbs. I realize that the only way I’m going to meet this goal is if I stop taking a week off from CF here and there and make a commitment to come regularly. Even if it means getting up at 6 a.m.

  2. Mark Lee Reply

    Nice Jen! See you at 6!

  3. Christin Reply

    I want to have a really good handstand. Eventually, I want to be able to do a handstand while longboarding.

  4. Paul S Reply

    Part A:137 @ 45#
    WOD: 7:25, 45# sled
    Summer fitness goals are to re-hab
    injured shoulder and run in the mid to upper 7s in a timed 50m dash.

  5. Sean Mastro Reply

    I want to reduce body fat percentage from 31% to 18%, Run a 200 calorie deficit, get to a weight of 220, ideally 210, Improve my stamina, not exhausting out so quickly (d.n.a dependent??) Find a way to replace the need to Sweet Snack, and Feed Bag Snack, just get rid of snacking, did I mention incredible Evil snack cravings??? Replace with sumfin?? protein in water?? just go to bed?? So that…..

    I will be able to paddle out through 15′ September October Hurricane Swell this fall in LeCounts Hollow and catch a long zippy ride on something indescribably beautiful

  6. Kevin Medeiros Reply

    Part A: 114 @95#
    Part B: 7:04
    Today kicked my butt something fierce. Shouldn’t haven’t tried to be a tough guy on the thrusters and sled weight.

    My weight loss has slowed since initially losing over 30lbs since I started mid January, mainly because I’m building muscle now and my diet isn’t bad, but could be a lot better. My goal is to lose another 20+ and get well under 200 in the next couple of months. I just want to keep on getting stronger and better conditioned which will help with the Road Race and maybe a couple of Sprint Triathlons. It would be nice if I can get to the point of doing pull ups without bands. I’m hoping losing more weight will help with that. Generally just working on better form for movements.

    • sarah lee Reply

      Kevin you did awesome with all that weight. I was impressed with how well you were moving.

    • Kevin Medeiros Reply

      Thanks Sarah

  7. Matt Reply

    A: 173
    B: 5:32
    3 miles in under 18min.
    Muscle-ups and handstand pushups would be nice, but not critical.

  8. JoJo Mikolazyk Reply

    I would like to come back 4 days a week once this semester is over and it would be really cool if I could do an unassisted pull up by end of summer.

  9. Andy Mathieson Reply

    Beer… Must stop drinking beer! Oh… And I’d like to get back to the 195 I was at last summer.

    Did 100 burpees today in 9:40. 💪💪

  10. Erin Meagher Reply

    I would love to improve my running – but I guess that means I would have to run???
    I also can’t wait to do lots of paddle boarding with my new paddle board I bought last Fall from Amy!!!

  11. Kevin Medeiros Reply

    I left a black North Face fleece there today. If anyone sees it could you put it by the desk and I will pick it up tomorrow. Thanks.

  12. kerri Reply

    A. 108 35#
    B. 7:50 rx

    I would like to stay consistent w. crossfit, lose 10 lbs get back to my old max’s and get better

  13. Sarah Sprague Reply

    Did some endurance work today, rowing 800 x 4 3:52, 3:49, 3:47 3:48

  14. david mendoza Reply

    I would like to do muscle ups

  15. Allan Fleck Reply

    way to may goals to list but top of my list would be snatch and clean form, bar and ring muscle ups. and to try to get some speed back on my running. double unders, butterfly kipping. legless rope climbs. ring hand stand push ups.

    had a great time at 5:30 today NIce work everyone!!

  16. KristinP Reply

    I want to be able to run less than an 8 minute mile…and I want to make Erin M run it with me:)

    168 and 7:18 (I think) all RX

  17. Kelly Cook Reply

    144 Rx and 6:53 Rx today.

    I want to lose 15 more pounds (for good). I, like Andy, probably need to stop drinking beer though to do that. I would love to do an unassisted pull up. I’m not sure how close I am to that, but maybe by the end of the summer I can get it. I want to run the Falmouth Road Race much faster than I ran it last year. I’ve got plenty more, but I’ll start there.

  18. Erin Gretzinger Reply

    Pullups without a band would definitley be on the list. I dream about it often, and they seem so easy then. Like I’m light as a feather. I’d also like to string together more than 5 double unders and 1 ttb (not all at the same time).
    Endurance wod at home this afternoon consisting of 1 mile run, followed by 50m sprint progressions X 6.

  19. Raider Rose Reply

    My goal is to come back to the cape and drop in a couple times!

  20. Shannah Jaburek Reply

    I would like to get back into running shape again, I miss racing. I would also like to lose another 10 pounds and continue to build my strength and endurance!

    A.) 192 with 45#
    B.) 6:33 with the 1 pood…I was humbled today by the sled

  21. Christy Lynch Reply

    Today, I was still sore from those sprints a week ago. This workout was TOUGH. But, I have some goals. Like Jen, commit to four times a week if I can. Consistent double-unders, climbing that rope, and un-assisted pull ups. I’ve got some work to do.

  22. JoJo Mikolazyk Reply

    8:11 #45; #145 deadlift max

  23. Steven Patterson Reply

    Hey,Then it’s a good thing to pursue not to scare you away. I’ve been in fitness all my life and a martial artist since I was 6 but in the 2 years I’ve been doing Crossfit I’ve been having the best fitness experience ever and it also did improve my fighting performance. I don’t think it ‘s a sport in itself but certainly is necessary for all sports if you want to improve. Nothing is wrong with Trx bands or arm curls in front of a mirror. Whatever floats your boat but not because you don’t want to or.Thank you!!!
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  24. Steve Adams Reply

    Good question about summer fitness goals and actually I was thinking about in such goals and just in the right time you have asked and that’s why here provided discussion seems to me very handy for me. Thanks dude 🙂
    Gym Charlotte

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