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Friday Nutrition Challenge Day 12

August 08, 2013
CrossFit Cape Cod Workout Of The Day

1. Broad Jump
Max Distance In 5 Jumps

2. 5 Rep Max Sumo Deadlift

3. As Many Rounds Possible In 12 Minutes
20 Wall Balls 
Broad Jump The 5 Jump Distance From Part 1.


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  1. Nettie Reply

    For those of you on the challenge (or those that aren’t), make these – they are delicious!!! Wanted to try something different tonight and this is what I found 🙂
    from Juli Bauer paleomg.com

    Savory Bacon and Maple Meatballs
    1lb breakfast sausage (no sugar added)
    1 sweet potato
    4oz button mushrooms (I used half a container of sliced button mushrooms)
    ½ yellow onion, peeled
    2 tablespoons maple syrup
    5-6 slices of bacon
    1 garlic clove, minced
    salt and pepper, to taste
    1. Preheat oven to 375 degrees.
    2. Place your bacon slices in a pan over medium heat. Cook on both sides until crispy, place on a paper towel to soak up the excess fat and cool, then dice up into small pieces that would fit well in meatballs. Duh.
    3. Place your sweet potato in a food processor with the shredding attachment. Shred your sweet potato, remove contents, then shred it once more. You want it pretty fine.
    4. Then shred your onion and mushrooms in the same container with the sweet potato that was shredded twice.
    5. Add your sweet potato, mushrooms, and yellow onion to a bowl along with your breakfast sausage, maple syrup, garlic clove, diced bacon, and salt and pepper and mix well. Your hands are your best tools.
    6. Place parchment paper on a baking sheet then start making your meatballs.
    7. What is helpful is using an ice cream scoop so they are all the same size. Roll the scooped out balls in your hands and place on a baking sheet. Repeat until all your ingredients are gone.
    8. Bake for 30-35 minutes until meatballs are golden brown and completely cooked through. Be sure to check one before you turn the oven off!

  2. Erin Meagher Reply

    Sounds good Nettie! My phone won’t let me post on the blog anymore which is so annoying! Anyway – 2 points Weds, 1 point today (thurs, rest day)

  3. Nettie Reply

    Broad jump – 30+ feet
    165# x 5 SDL – PR
    5 rounds plus 8 with 10# wallball
    Will have 2 pts today

  4. Terry obrien Reply

    175 x 5 SDL PR
    5 rounds + 12 WB RX

  5. Ann Reply

    Back on Cape Cod after a week in LA. I did a few of my WODs there, and met a cute guy in the gym….. Today I did yesterday’s at home. 1/2 mile run to the beach 100 hand release push ups, run home, 100 sit-ups, run 1/2 to the beach and 1/2 mile home.

  6. jwash Reply

    2 pts today

  7. JoJo Mikolazyk Reply

    Feel bad I couldnt make it in today. We are having RoadRace guests and putting on a big pasta dinner tomorrow at my house. My question now is, should I work out tomorrow… day before race?

  8. jwash Reply

    Good luck on Sunday Jo!

  9. Melissa Card Reply

    115# x 5; 3 + 6 (6lb wallball)
    2 points today

  10. manuel g Reply

    1 point today

  11. sarah lee Reply

    JoJo rest, stretch and hydrate!

    There were so many great PRs today. Nice job everyone. It was fun working out with the 5:30 class.

    SDL 235 (not a pr)

    6 rounds plus 7 wallball RX. Great chasing you Andy!

  12. Zach Reply

    38′ broad jump
    345 x5 SDL
    8 Rounds

  13. Erin Meagher Reply

    205 x 5 SDL
    5 rounds plus jumps + 5 WBs RX
    2 points

  14. Mark Lee Reply

    2 points

  15. Zach Reply

    2 pts

  16. Andy Mathieson Reply

    315# SDL (40# PR) – last time I did 5 rep max was September of last year.

    7 rounds Rx
    Feels so great to look at a WOD like this one and think of how I overcame my knee injury from back in November. Feeling great. Work tomorrow then the road race Sunday. Wish me luck!!

  17. Kelly Cook Reply

    Worked out at CrossFit in Gloucester again today. 2 pts today.

  18. Raider Rose Reply

    185# deadlift x7
    8 rounds with 6 pound ball

  19. Patrick Demont Reply

    1 point, have to rest for tough mudder

  20. Jamin Brouillard Reply

    3 points between thursday and friday

  21. Shanna Reply

    Have a great race Andy!
    Bryce and shanna

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