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CrossFit Cape Cod, Tuesday

December 10, 2013
What do you like most about having a coach on hand while you are working out? Is there anything you don’t like about it? Post answers to comments:)

CrossFit Cape Cod 

Workout Of The Day

5 Rounds Of 3 Minutes
As Many Rounds Possible
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls
Rest 1 Minute Beteen Each Of The 5 Rounds.

Advanced use 95/65
Intermediate Use 75/50
Beginner 50/35
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  1. sarah lee Reply

    What my mind says and what my body does are 2 different things sometimes. I like to know that my form is good because I can’t see or coach myself during a WOD. I value our coaches opinions.

  2. Erin Meagher Reply


  3. mason Reply

    Erin, are you typing in code… Today’s wod said H and now e. “he”???

  4. Erin Meagher Reply

    That is secret code for- ” I’m trying I find out my username on my google account and keep accidentally posting random letters on the blog!” Oops!

  5. sarah lee Reply

    She’s learning the alphabet.

  6. Erin Meagher Reply

    That is secret code for- ” I’m trying I find out my username on my google account and keep accidentally posting random letters on the blog!” Oops!

  7. Erin Meagher Reply

    Seriously? Ok. I’m done!

  8. KristinP Reply

    Okay, now that’s funny, haha:)

  9. Ann Reply

    I am laughing so hard reading theses blog comments. Thanks for that!

  10. Carol G. Reply

    I like it because I never push my self enough and at times that I would just give up and stop one of the coaches is in my ear counting down or encouraging me to continue. Sarah Lee is the hardest on me but it REALLY helps. She believes I can do it. (Stop the violin music)

  11. jonathan miles Reply

    11 +2 rx.

  12. jonathan miles Reply

    I have a hard time hearing anything during the wod. The voice in my head is louder than stuff around me, so I end up tuning everything out. I’m also a visual learner, so when I’m not hitting the movement right, I like it when the coach physically demos the movement, or shows me what I’m doing visually.

  13. Paul S Reply

    8 rnds @ 55#

    I find having a coach watching during a WOD is vital, especially as it moves further along and form invariably starts to slip. CrossFit exercises are very technically demanding and require constant monitoring. Something like an Olympic lift or a kipping pull up requires an incredibly complex set of skills to be sequentially applied in a very rapid manner, more so than in any other sport I have seen, and I have done them all. All the trainers are very good at watching during the WODs, but Sarah Lee is absolutely the best. She sees every little flaw, and is not afraid to point it out, but in a very helpful and encouraging way.

  14. sarah lee Reply

    I will keep that In mind Carol!

    Paul, thank you for the kind compliment. I really love coaching you all.

  15. Nettie Reply

    6 plus 5 with 65#. Thanks Mase and Kristin for pushing me to do the 65#. I think the coaches make Crossfit what it is – they push you to choose a heavier weight when they know you’re capable and suggest scaling when it makes sense for where you are. I love our coaches 🙂

  16. Kelly Cook Reply

    65#, 8 rounds plus 5 thrusters, 3 cleans. That was exhausting. I think having the coaches that we do is the entire reason that so many of us find success in reaching our goals. Each coach has his or her strength, and they have all helped me in improving my physical and mental toughness, my confidence, my form, and my overall attitude about working out. I appreciate how supportive they all are but also how they don’t hesitate to critique me when I need correcting on something.

  17. KristinP Reply

    8 rounds 16 reps 65#. I thought that one was fun, despite the pain:)

    You did awesome Nettie!!! Next Fran is so RX for you!

    As Nettie said, the coaches are what makes CrossFit CrossFit. I think that’s what separates us from the ever growing number of boxes on Cape Cod! Our coaches have been around a lot longer. Their experience translates into stronger programming (ehem, Mark Lee), better technique, and less risk! I love me some C3 coaches:)

  18. JoJo Mikolazyk Reply

    35# 7+5+7=5 so tough after being sick, thank you for pushing me thru Mason!

  19. Allan Fleck Reply

    75# 10+18
    I like being pushed, yelled at and told “keep moving that bar!!!”… As well as form corrections, learning how to properly do the movements especially after being fatigued. When u correct it and it feels easier or right it sinks in.

  20. mason Reply

    9 rnds +6 with 75# front squat, hang clean, deadlift.
    Everyone did AWESOME this afternoon!! That was a tough wod to “keep the bar moving” but you all oushed through it.

  21. mason Reply

    Pushed lol

  22. Zach Reply

    13 rx @ 95#

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