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CrossFit Cape Cod Tuesday 9/16/14

September 16, 2014
Put your scores on the board and in the comments. Be proud of your effort, and track your progress.

CrossFit Cape Cod

Workout Of The Day

3 Rounds For Time
Run 1 Mile
Rest 5:00 To The The Next Round Minute.
For Example If You Come In At 7:45 Rest Until 13:00. 

It’s hard to stay active with an injury. Let us know in the comments what you think about this video of this very experienced athlete and coach, working around a dislocated shoulder.

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  1. OldNatickRookie Reply

    Scaling with an injury. I believe I am an expert at this. The key is realizing your limitations and excepting it. I have to scale anything on the bar or rope.

  2. Sarah Sprague Reply

    Well Said Tom!
    10:34 on first mile, which turned out to be actually 1.2 miles so I’m hoping this puts it under 9…Nice running with the 5:30 in the dark!

  3. sarah lee Reply

    7:33, 7:53 and then rowed.

  4. OldNatickRookie Reply

    I’ll take it. Thank you Rob and Eric.

  5. Joshua Rice Reply


    I smell a whole lotta cherry picking on this WOD.

    • Liz Ouellette Reply

      Not me Josh! I WANTED to do this WOD, like the crazy person I am, but work prevented me from getting in there today 🙁

  6. KristinP Reply

    I almost cherry picked this wod, but then I remembered hearing something about that not helping to make you better, or some crap like that …so I showed up for the darn 3 mile run:)


  7. Chris Massi Reply

    6:55 6:39 6:42 Thank you and I hate you Rob for pushing me. I was thinking 7:15 was going to be my average, so win there, but I’ll be losing the battle tomorrow

  8. jlockwood Reply

    I don’t remember my times, but I ran my first three consecutive miles…like ever. Thank you to all the ladies at the 5:30 class who helped run me back in.

  9. Ann Reply

    It was a nice cool day for running. 7:30, 7:45, 7:39
    I’ll have to make myself go to a weights WOD Kristin.

  10. Allan Fleck Reply

    20:51 5k Had meet the teacher tonight. so didn’t break it up and ran from home with hills that i use to like…
    avg 6:57

  11. Christina Sotiros Reply

    All alone at 6:30. Where were you, Kevin???? 🙂 8:40 PR! 8:20 PR! 8:22 (no PR but close enough). Thanks for the motivation, Traci.

  12. Jen Heinlein Reply

    10:42, 10:37 (PR I think!), 10:56. Then barbell club, which is awesome!

  13. Mark Lee Reply

    Great work everybody!!!

  14. Brianna Diminico Reply

    Seb and I ran 8 miles today!

  15. tracibushy Reply

    Great job today by everyone in the afternoon classes!! Lots of pr’s, and hardcore running!! Jen L. You crushed it this afternoon, and Christina who ran by herself and pr’d on two of her three runs!! Awesome!!

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