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CrossFit Cape Cod, Wednesday 4/9/14

April 09, 2014
Jen H.

CrossFit Cape Cod

Workout Of The Day

Deadlift
4-4-4-4-4

Followed By


10 x 100m Sprints
Go Every 2:00
Record Fastest and Slowest


About the Author
  1. sarah lee Reply

    You look amazing Jen!

  2. Erin Gretzinger Reply

    Yeah Jen!
    160# X 4
    19/22 sprint

  3. Jen Heinlein Reply

    AH!! Thanks guys!

  4. Hi there, Reply

    So this is your secret weapon to stamina!! Nice!

  5. Erin Meagher Reply

    205 x 4
    20/24?? Sprint.

  6. Michelle Hatch Reply

    165×1

    20-26 ish

  7. Kevin Medeiros Reply

    315×4 14 or 15 – 18sec. Haven’t done any sort of sprints in a while so that was interesting and this is coming from a former sprinter. The sand and dodging cars and vans made it really fun:-)

  8. Paul S Reply

    230#x4, 16/19 sprints
    Shot all my effort on the first 2 100s as I wanted to get an idea of where I was for a rested, untrained 50. Was probably somewhere in the high 7s on the first one, which is OK considering I’ve been sick pretty much since the first of the year.
    Really great effort in the sprints by everyone at both the 8:30, which I watched, and the 9:30 which I was in.

  9. Christopher Judkins Reply

    This was supposed to be a rest day for me but I think I’m being lured in by the sprints, Al Fleck meet me in the parking lot at 430 it’s going down.

  10. Terry obrien Reply

    210# x 4
    17 -19 sprint Loved being outside to WOD

  11. Allan Fleck Reply

    Judkins your hip crease is at my shoulder level! If you don’t smoke me in this later I would suggest standing naked in front of the mirror later tonight and re-asses your life goals. But I’m down for a challenge just hope I can make 4:30.

    • sarah lee Reply

      I’m there at 4:30. Can’t wait to watch this/be left in the dust of you 2 racing.

    • Christopher Judkins Reply

      We should sell tickets lol

  12. Jen Heinlein Reply

    Up to 175 x 3, 20/24 for sprints. Great day to be outside!

  13. Sarah Sprague Reply

    165# x 4
    16/20…felt really good today, must be Spring fever! Wish I could’ve stayed for the excitement at 4:30.

  14. Kevin Medeiros Reply

    So what happened with the big race?

  15. Allan Fleck Reply

    hands down Judkins beat me in the sprints… every single one. Carl and I were always within 5 feet or so of him but all in all some how it made sprinting fun?? i think.
    Now if Matt or Bushy was their Judkins would of went down..

    A. 375# x4 Thank for the push Zack!
    B. 12-14 (straight shot course)

  16. Kelly Cook Reply

    A) 195#
    B) 16-18 seconds. My goal was to stay pretty consistent so I was happy. Thanks for the push Sarah! You definitely made me run faster.

    • sarah lee Reply

      You too Kelly! You took off so fast every round!

  17. Christopher Judkins Reply

    This sounds like one of those legendary Seinfeld episodes…

    It’s okay Allan you can still deadlift twice as much as me. Good job today everyone, don’t go home and sit on the couch try to get up and move around every once in awhile so you don’t tighten up after that!

  18. mason Reply

    245 x 3
    Rowed 4 x 500m @ 1:53
    Worked on OHS
    5 sets of 10 target burpees.

    • Michelle Hatch Reply

      You are another freak of nature! Like an ant! Lifts triple it’s size!

    • mason Reply

      Hahaha Michelle that cracked me up!!

  19. Sean Mastro Reply

    245 x 5

    15 – 18

    Excellent Day!!

  20. sarah lee Reply

    The 4:30 was SO much fun. Highlight of my day. 15/17. (Except for the first run where Zach screamed STOP snd I actually stopped and turned) I’m not counting that. Thanks Zach.

  21. Carol G. Reply

    24/27 #110

  22. Zach Reply

    A) 375#x4- felt pretty good
    B) 14/17- Sarah- the car that nearly plowed into all of us gave me a slight bit of hesitation. Otherwise I woulda whooped Judkins & Allans ass- all 10 times

  23. Amy Squeglia Reply

    I can’t believe I missed all this sprint madness! But you missed yoga and SUP so there!

  24. Christopher Judkins Reply

    Zach, I’m pretty sure you could push the car out of our way if it drove in front of us.

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