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CrossFit Cape Cod Wednesday October 21st

October 20, 2015

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CrossFit Cape Cod WOD

Strength

Deadlift

3-3-3-3-3

Endurance

400m x 4

Start Every 5:00

Record All 4 Times

Optional

7 Minutes AMRAP

5 Chest To Bar Pull Ups

5 Box Jumps

10 Chest To Bar Pull Ups

10 Box Jumps

15 Chest To Bar Pull Ups

15 Box Jumps

Etc For 7 Minutes.

Box Height 30/24

Nutrition Challenge Day 15

Post workout is the perfect time to eat some carbohydrate and protein in combination. The body is primed and ready to use the calories you consume to refuel muscle glycogen instead of storing those calories as fat. Doing this will also make you feel less sore and more recovered from the workouts. A sign you are missing this is also feeling spacey or lightheaded following workouts. Post wod is time to have the sweet potatoes, fruits and other carbs that will refuel you.

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  1. Andrea Meagher Reply

    155# x3
    1:43, 1:43, 1:45, 1:46.
    Fun 5:30 class, thanks Amy!

  2. Lori Neviackas Reply

    185# x 3 (which was my 1rep max last week!)
    1:26, 1:29, 1:31, 1:35. Hamstrings kept wanting to give up on me during the runs!

  3. Kelly Cook Reply

    235×3
    1:45, 1:38, 1:44, 1:53; that last one killed me!

  4. Liz Reply

    225 x 2
    1:34 1:27 1:28 1:28

  5. Andy Mathieson Reply

    365
    1:10 1:13 1:14 1:14

  6. Bill Morrison Reply

    275#
    1:30, 1:20, 1:25, 1:33

  7. TyTy Reply

    385. 1:09, 1:08, 1:11, 1:13. Whew!

    • Kevin Medeiros Reply

      You were flying tonight!

    • Sam Miles Reply

      I’m pretty sure there were two streaks of fire every time you took off

      • TyTy Reply

        Haha thanks. That was a fun one! Felt good to open the tanks a bit

  8. Allan Reply

    405×3 425×2 Need to get back on the heavy Deads
    1:14,1:14,1:15,1:15
    Amrap 114 RX

    • TyTy Reply

      Winter strength focus!

  9. Erin Meagher Reply

    225 (3)
    1:39, 1:41, 1:4?, 1:49
    72 reps on the amrap.

    • Erin Meagher Reply

      You guys are all soooo fast! If someone was trying to kill me above is officially the fastest I could run:)

      • Kelly Cook Reply

        I’m with you! I’d never survive!!!

  10. Kevin Medeiros Reply

    A: 425×3
    B: 1:44, 2:11, 2:09, 1:51 – My legs were cooked.

  11. Sam Miles Reply

    295•3
    1:34/1:34/1:30/1:31
    Amrap:81 24″BJ

  12. Terry Reply

    A) 240#
    B) 1:38, 1:39, 1:42, 1:40
    Some crazy fast times today, my legs need a rest from the
    Past few days

  13. Sarah S Reply

    180#
    1:53, 1:44, 1:43, 1:54 So impressed by all the speedy people!

  14. Christopher Judkins Reply

    Big classes and super fun, great job on those runs everyone!

  15. Mark Reply

    Way to light it up everyone! So many awesome 3rm Deadlifts with former 1rms! And great efforts on those runs! We would definitely see some 1:00 flat times on a track!

  16. Heidi Reply

    215X3 1:19, 1:24, 1:30, 1:30

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