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November 30, 2013
During The Tough Moments Of A Workout The Difference Can Be Mental Strength. The Voice Inside Your Head Can Push you To Victory Or Convince You That You Need To Quit, Or Rest More Than You Really Need To. Your Homework This Weekend Is To WRITE DOWN 3 Positive Words Or Phrases You Can “Go To” When The Going Gets Tough To Get You To Dig Deep And Finish Strong. (Writing Them In The Comments Counts But You Are Entitled To Keep Them As A Private Source Of Strength.)
CrossFit Cape Cod Workout Of The Day
3 Rounds For Time
Run 800
10 Deadlifts*
20 Burpees
*Expert Use 275/185
Advanced 225/155
Intermediate 185/135
Beginner 135/95
The weight you pick should not exceed 60% of your 2 Rep Max 

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  1. Erin Meagher Reply

    The voice in my head was saying- “why did mark make us run? It’s too cold” and. ” why did I drink so many margaritas in Florida” haha- kidding- I often just tell myself – “you’ve got this” it does help !!!! Jen L was flying today- nice job lady!

  2. mason Reply

    Great day at the box! Big classes totaling 22 members and Andrea dropping in. Kudos to Jackie and noelle for running at the 7am in 17 degrees. Deadlifts looked great by all.
    Did the wod with Kristin afterwards…
    18:42 at 155#. Nice work Kristin on those dl’s unbroken.

  3. KristinP Reply

    Thanks for the push Mase!!! You’re so fast, I felt like I was moving in reverse:)

    21:37 155# I give myself props for how far I’ve come and remind myself that pushing through difficult wods is what got me here…soooo Kristin “don’t stop, you so got this! Keep it going”!!! Also, playing the unedited version of Eminens ‘Shake that’ (please don’t google that mark, you don’t want to know) in my head, and picturing how much better my butt will look in my jeans, is quite helpful:)

  4. jwash Reply

    Thanks Erin! This wod was exactly what I needed today. I forget what my time was but I was surprised at how much faster I ran today. My phrase: “You’ve got this…..”

  5. Mark Lee Reply

    Nice Ladies! “You’ve Got This!” That a strong and positive one:)

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