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Tuesday Nutrition Challenge Day 2

July 30, 2013
CrossFit Cape Cod Workout Of The Day

On The Minute For 14 Minutes
Odd: Handstand Push Ups*
Even: Box Jump 8-12 Reps

Rest 3:00

On The Minute For 14 Minutes
Odd: Push Press 5-10 Reps
Even: Toes To Bar 6-12 Reps

*These are not max sets. On the HSPU choose a version that best suits your ability, from partial wall climb to a hold-or reps at a deficit with paralettes. Choose A box height on the box jumps that allows you to practice stringing them together and being consistent. On The Push Press, go heavier for 5 to develop strength, or mid weight for 10 if you need to develop endurance. Toes To Bar can be more strict for 6 or fast kipping for 12. Choose the option you need to work on the most.  There should be 10-30 seconds of rest each round. 

Nettie!!!

If you are in the nutrition challenge, please be sure to submit a weigh in, and benchmark time. If you didn’t do the benchmark on Saturday, use Mondays Squat, and KB Burpee WOD scores as your benchmarks. If you did both WODs you can use both scores or just one. If you would like to participate but don’t know the details please e-mail Mark at crossfitcapecod@gmail.com










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  1. Ivy Reply

    I won’t be able to make it to this one!! 3 out of 4 I actually need to work on too:( have fun everyone!

  2. sarah lee Reply

    I decided to start the challenge today. I apologize in advance if I’m cranky this week.

  3. Jamin Brouillard Reply

    Me too! I’ll be doing the challenge, I put my weight on the white board and recorded yesterdays weights/times!

    Good job this morning, everyone! A lot of PR’s on every movement.

  4. Jamin Brouillard Reply

    This comment has been removed by the author.

  5. Mark Lee Reply

    5/4 HSPU Negatives on Paralettes
    12 Box Jumps 24″

    5 Push Press 125lbs
    10 TTB

    Drenched in sweat

  6. JoJo Mikolazyk Reply

    What a great pic of perfect form!
    20-30 second handstand holds, 8 BJ 20″, 5-7 Pp35#, 6 K2C

  7. Erin Gretzinger Reply

    Great 9am! WOD was a great confidence booster. Independent hand stands (pr), 24″ box jumps (pr). Worked on form for push presses and practiced kipping with t2b. 2 points today!

  8. Erin Meagher Reply

    2 points.
    Practiced HSPU, 24 inch box jumps
    75# push presses & toes to bar

  9. Nettie Reply

    30 sec handstand holds, 20″ box jumps, 65# push press, strict knee raises. Really gotta work on my core strength!! 2 pts

  10. jennifer simmons Reply

    Great 9am class
    2 points today

  11. jwash Reply

    2 pts. Great WOD this morning. Really need to strengthen my core!

  12. mason Reply

    Handstands on kettle bells, 30″ box x8
    C&j 75# and t2b x 8

  13. Jodi Norton Reply

    2 points today. Practiced kipping for toes to bars and suprisingly had an easier time getting into hand stands compared to last time. Loved this WOD. Thx Jamin.

  14. kerri Reply

    Great wod jamin helped a ton today! 2 points even on my moms bday 🙂 as long as steak tips and sweet potatowedges are acceptable

  15. Patrick Demont Reply

    Oh yeah, two points

  16. Jamin Brouillard Reply

    2 Points here

  17. Mark Lee Reply

    Good Job Everybody!!! 2 Points

  18. Zach Reply

    1 pt today
    2 yesterday

  19. Zach Reply

    1 pt today
    2 yesterday

  20. sarah lee Reply

    2 points today!

  21. sarah lee Reply

    2 points today!

  22. Melissa Card Reply

    1 point

  23. Tess Partington Reply

    1 point today…peer pressure led to a drink after work :/ 2 points yesterday

  24. Kelly Cook Reply

    Worked on handstand hold, 18″ box jumps (10-12 reps), 55# push press (8-10 reps), and worked on kipping. Thanks Jamin for the tips!

    2 points today.

  25. manuel g Reply

    2 points yesterday
    2 today

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