March 18, 2013
CrossFit Cape Cod Workout Of The Day
“Kate”
3 Rounds For Time
400 m Run
12 Burpees
12 Box Jumps 24/20
12 Pull-ups
Followed By
2 Max Sets Strict
Shoulder Press 70% 1 Rep Max
Pull Ups
Rest 3:00 Between Sets
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33 Comments
Ok….I am publicly bailing out of this round of the nutrition challenge. My reason is just because I haven’t put my all into it this time around and I don’t like to half a** things. Maybe next time! Good luck to the rest of you!
Thanks Mark! today was tough for me. I was warming up for 13.2 and my shoulder couldn’t take the weight. Quitting is not in my vocabulary. After shedding a few tears over the disappointment of having to drop out, I realized that this is just a wod. My health and being able to continue doing crossfit is more important than wrecking my shoulder and being out for a few months or even worse, surgery. It is important to keep everything in perspective. I want life long health and be able to be in the gym when I am 60 + years old. I didn’t quit, I just played smart!
Thanks Mark, Jen and Jon for helping me see that.
Christine: 13:32 145# dl 24″ box.
1 pt
st. paddy’s day weekend – tough for nutrition challenge.
fri – 1
sat – 1
sun – 1
mason- you’re a true champ. hang in there. i’m sure you’ll still be in the gym when you’re 60+. that’s assuming there are still gyms in 2043. this reminds me of a mark lee blog rant about the jetsons… “i want my hover car!”
Great job Mason! Sometimes it’s hard to put our ego/pride aside and do what’s right.
1 point for Sunday.
I respect Christine’s and Masons comments. Bushy I think about that almost every day, I kid you not.
Looking forward to the Kate WOD – I posted the vid 2 days in a row- check it out!
Great video! see you guys at 8:30 today!
1731 using green band
185 19 reps / no pullups 🙂
15:58 RX.
We had really fun full classes all morning! Keep up the great work everyone!
16:43, rowed instead of ran since my knee has been acting up. 65# 8×2 pullups 12 x2 w/bands.
Fun WOD this morning! Thanks Sarah and Mark!
Thanks Mark, I have used half a box of tissues – yes, I am a huge crier lol
That video is a tear jerker but so good.
13 something then 115 x 10 & 13 Strict Pull Ups. 115 x 11 & 10 Strict Pull Ups. Thanks for the motivation Dave S!
Loved the video. 16:38? I think- rowed instead of ran- was finally able to do box jumps today for the first time in ages because of my annoying ankle!
#65 for press, chose to forget amount if pullups!
A. 13:13 Rx
B. 95# strict press x10 and 8 strict pull-ups, strict press x8 and 7 strict pull-ups
Fun 9:30 group as usual. Really gonna miss y’all. Thanks Sabra & Kristen(I hope thats how you spell it) for pushing me through the 100……. Be back April 3rd.
2 points thursday
2 points friday
1 point saturday
1 point sunday
Have fun Jack!!! See you in April.
21:20 using green and blue band, 20″ box. Did 11×50# strict press, 8xpull up w/ green and blue band again. 1 point for challenge today.
Great 330 class!! You ladies did great!!
14:58Rx
65#x12 w/7blue band & 65#x10 w/5blue band
14:37 purple band. 45# x 5 and some attempts at strict with red band. We envy you Jack!
16:11 500m row and step ups vice run & jumps.
2 pts today.
13:23 rx with 24″ box
Worked on balance for handstand walks and did 9 strict pull-ups.
Dominique, great to see you today…glad to have you back!
Eric, nice job on the wod at 9:23. You crushed that, great speed and never let up.
Part A) 11:21rx
Part B) Round one 15 reps press @95lbs and 9 strict pu’s, round two 13 reps press and 9 pu’s. Felt really good today. Mason, thanks for the car, and stop spelling Dom’s name like a girl. 😉
Hahaaa sorry Dom! Ill just keep it to three letters.
2 PTs:)
Mon – 2 points
Mark – please subtract 1 point from my previous score report.
Gerald and I both had 2 points for today
A) 20:39 using blue/purple bands
B) 45#x10 and only 4 strict pull ups using the same as part A
11:41 rx w/ 24″ box
55# press 9 press/15 pull up and 7 press/10 pull up
Great 9:30 class!
17:06, 45 x 15,16. Almost, amost have a strict pull up without bands. Sooo close!
1.5 points for monday
A) Rx WOD 9:54
B)
17 reps x 95# strict shldr press
42 reps for strict pullups
— Adam
2 pts monday
2 pts tuesday
1 pt wednesday