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Thursday Nutrition Challenge Day 4

August 01, 2013
CrossFit Cape Cod Workout Of The Day

5 Rounds For Weight & Reps, Rest As Needed Between Rounds.

5 Overhead Squats
Max Reps Strict Pull Ups

Peyton Tempting Shanna With Pretzel Rods


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  1. Shanna Reply

    Best team mate ever;)

  2. mason Reply

    This is a great pic!

  3. sarah lee Reply

    Love this picture!

    There were SO many awesome PRs at the 9;00 class. Congrats Ian who did 5 strict pullups, learned how to kip AND did his first double unders, Niall on his first muscle up and shanna’s OHS 125 X 4.

  4. mason Reply

    Amazing work everyone! Shanna-unbelievable beast mode!!!! I wish I was there to see it.

  5. Erin Meagher Reply

    75, 85, 85, 85, 95- OHS
    Many different variations if strict pullups!
    Great job everyone!
    Bryce: you almost had her:)

  6. Tess Reply

    1 pt for nutrition for yesterday and today, not feeling great so hopefully ill be back tomorrow

  7. Jen Heinlein Reply

    Tried to take a rest day today, but couldn’t resist!
    15#, 35#, 45#, 55# and 2 wobbly ones at 65#
    PU with blue and purple bands, 4-5 reps each.
    Thanks for the help, Mason.

  8. jwash Reply

    2 pts today! Thanks for your tips on squats mason.

  9. Zach Reply

    135,155,175,195,215 -OHS
    30 SPU

    Thanks Mason for going early

    2pts

  10. Melissa Card Reply

    50# OHS (PR – guess I can start using the PR board now), 41 ring rows + 2,000m row.
    2 points

  11. Patrick Demont Reply

    2 points

    • Patrick Demont Reply

      Been adding fruits and a wider variety of veggies, feels nice not depriving my body of carbohydrates

  12. Kelly Cook Reply

    90lbsx5 OHS, 4-5 pull ups with various band selections. Thanks for the help on my squat Jamin! 2 points today.

  13. Raider Rose Reply

    Thank you to Mason for helping me realize I AM too hard on myself, Rome wasn’t built in a day! 😀

  14. Jamin Brouillard Reply

    2pts today! 150 for OH squat and felt good. Thanks Mo for pushing me.

  15. Mark Lee Reply

    1 Point Nutrition.

  16. sarah lee Reply

    2 points yesterday and today

  17. Nettie Reply

    Rest day – 1 pt nutrition

  18. jennifer simmons Reply

    65# x5 26 PU with blue band. Thanks mason for the squat tips! 2 points for today.

  19. Andy Mathieson Reply

    115# OHS X5
    Got 135# x3
    Got 10 pull ups for first round then 7,6,6,6

    Gotta work in that ankle flexibility. Thank you Jamin for the words of wisdom.

  20. Erin Meagher Reply

    2 points for today

  21. Erin Meagher Reply

    2 points for today

  22. mason Reply

    Nice work everyone today. Some great pr’s on weights as well as other movements.

    Leah, you will be amazed when that day arrives and it will be sooner than later where everything starts to click. Be patient and continue to work on perfecting the technique and the weight is icing on the cake.

  23. Shanna Reply

    Thanks mason! 115x 5 125x 4 .. 20 strict pull-ups overhead squat felt good ;)will be sore!

  24. Kelly Cook Reply

    Mason, why do you have to bring up cake?? 😉

  25. jennifer simmons Reply

    Aw cake:(

  26. kerri Reply

    55# 60# 65# 75# 85#x5= pr
    11, 7, 7, 7, 9 on green
    2 pts today 🙂

  27. mason Reply

    hahah Kelly, sorry.

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