168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Friday W1/W3

April 26, 2013
CrossFit Cape Cod Workout Of The Day

On The Minute For 16 Minutes
Odd: 3 Hang Power Cleans
Even: 5 Strict Chest To Bar Pull Ups
Rest 1:00

On The Minute For 16 Minutes
Odd: 20 Double Unders
Even: 5 Strict Toes To Bar With A “3 One Thousand” Count Lowering

Just as an interesting contrast read the following articles about two games athletes. One withdrew this year and you can read the article here. The other is more motivated than ever, and you can read the article here. They have both been doing CrossFit for similar amounts of time, but see if you can pick up on what accounts for their mental approach and decisions this year. Even if you never intend to compete what can keep you motivated?

About the Author
  1. Bushy Reply

    i was going to compete in the 2012 games, but after working out 1 or 2 days a week for the whole year and going paleo for 66% of days in two consecutive 30 day challenges i just didn’t have it in me.

    2013 is going to be my year – starting later this spring.

  2. Bushy Reply

    but really – what keeps me motivated is working out with a great group of people at C3.

    Good to see Nat today. Zach (with an H) made the Air Force workout his kid brother, Kelly making great strides and of course the knowledgable and attractive coaches…

  3. Zach Reply

    Why is every post after Bushy’s deleted? Who’d you piss off now?

  4. sarah lee Reply

    Bushy don’t push yourself to hard. That’s not what Crossfit is about. You will get great results with mediocre effort!

    P.S.., are you flirting with Traci or Mark?!?!

  5. Mark Lee Reply

    Good job Sarah you finally committed to a comment! Bushy was obviously talking about me! But cut could have applied to any of our coaches:)

  6. Bushy Reply

    Top 10 best Comment moments on C3 blog:

    10 – the love fest that occurred only a week or so ago – that was a lot of fun and heart warming.

    9 – mark’s rant about wanting a hover car – enlightening thought-piece surrounding jetsons and our inability to keep pace.

    8 – “dwight”s take on kids working out at C3 and highly-charged rebuttals. detailed description of dogs peeing on gym bags while OHS max being done.

    7 – multiple announcements of CFers having babies.

    6 – there was a song about kristen’s olympic lifts, but i can’t remember what it was – pretty sure it was to the tune of a favorite eighties’ hit.

    5 – 90 day (long time) paleo challenge – points awarded for funny comments, recipes, helpful tips. many participants and points awarded.

    4 – the “anonymous” fiasco – questionable comments about the ladies of C3 – sensible Mark intervenes with stern post about ethical tech practices.

    3 – every comment ever made by greg b. with serial killer sunglasses on.

    2 – mark posts pics of molly, nicole, traci with perfect “form” on their lifts. sarah comments about combining their body parts to make the perfect woman. classic.

    1 – during one challenge katey posts that she “hasn’t had a normal poop in days” but then quickly deletes it – not quick enough though for many C3ers – record high of “comment deleted by author”s that evening/day. “me too!” oh wait….

    of course there are many more – these just came to mind. feel free to add to the list…

  7. Kelly Cook Reply

    Thank you for the shout out Bushy. I wouldn’t have ever done this if you, Traci and Mason didn’t inspire me! It only took me several years to actually try it, but I’m so glad I did.

  8. sarah lee Reply

    Haha! You have been along for a long time! Love it!

  9. sarah lee Reply


  10. jonathan miles Reply

    Agreed on point 1, 2, and 5, which I believe are Paleo wine inspired comments. I think the original challenge that relied on commenting to gain points was one of the best post times ever. I’ve never been so addicted to a blog since then.

  11. Erin Meagher Reply

    Hysterical Bushy!
    I also enjoyed that challenge! Add to the list –
    *the gum controversy

  12. Phoebe Reply

    Great list! How about that Drew, Mike (?), and I are still on the board from 2008….oh so many memories from that storage unit; 80’s party (which I still have pictures from in my fb!), handstand contests, bumper stickers, wine-um yea…I think I’ll stop there! 😉

  13. Mark Lee Reply

    This is too funny!

  14. amanda mclaughlin Reply

    Thanks Bushy! Totally put a smile on my face:) Also can’t forget all the creepy profile pics for Movember…ooops John still has his:)- Amanda

  15. Mark Lee Reply


    175-195 a. Part & CTB
    B Part I have to admit that some of those toes to bar were over while I was still counting. And I was counting fast!

  16. Paul S Reply

    80 # Power Cleans
    I would like to mention that today is my last day at C3 for the winter/spring season. Monday starts my summer schedule, during which the exact times I can train become very unpredictable, and my training focus is more sport specific. I am aiming to do 3 or more of the WODs per week at my home garage gym to try to keep up. I hope everyone has a very safe and enjoyable summer, and will be back after it.
    See you, and train hard.

    Paul S.

  17. Shanna Reply

    Hard wod! 115 1st round 125 for 7 rounds ctb pu and ttb did rx strict all rounds . Paul have a good summer:) great blog today to make ya laugh:)

  18. sarah lee Reply

    Have a great summer Paul!

    115, red band, double unders, not so strict or controlled chest 2 bar.

  19. Erin Meagher Reply

    115 , red band, then red and purple
    Doubles- and some interesting attempts at the countdown on to bar!!

  20. Jennifer Grace Reply

    95, blue/purple, ugly doubles and some sad toes to bar….this WOD was def not my best!!

  21. Nettie Reply

    85, blue for 5 rds then blue and red, double unders and we won’t even talk about the toes to bar. Bushy you make me laugh out loud – how do you even remember this stuff???

Leave a Reply