Max Thruster
Find the heaviest weight you can use on the thruster in good form within 15 minutes, followed by:

21-18-15-12-9-6-3 reps of double unders, sit ups, and lunges for time

Special event: The first response challenge is happening at 2:30. Many of the local officers we have been training with will be put to the test with a unique 4 man team workout that will be announced on site. Invite all to come and cheer them on. These men have been working hard to keep our communities safe, and this is a great opportunity for our families to give back some support. If you have a friend that has been curious about crossfit, this could be their chance to observe a great workout.

Lastly: have you been doing the mobility stretches? Check out #136 to get ready to PR on the thruster.

16 Responses

  1. Something I think we have all learned is not to allow yourself to get TOO hungry. It’s amazing how quickly things change within a 45 minute window of hunger. I worked out today at 2:00. By three I was really hungry. I was out and about decided to do one more errand and by the time I got in the car at 4:00 I was angry hungry. I went from thinking “Wow I really need to eat” to ” I just want real pizza, I can’t do this, I want to hurt my poor husband sitting next to me.”
    Once I ate something, (Paleo rest assured.) I was level headed again. I looked forward to the awesome paleo dinner I was making for my family and my husband was not harmed.
    Don’t get to hungry.

  2. to the police officers from falmouth and mashpee competing in the “how strong is your force” challenge – i wish you good luck. i’m sure i speak for everyone in the crossfit cape cod family when i say – your hard work in the gym and on the job is greatly appreciated! thanks for all you do.

    hey mark – when are the C3 window decals coming in? you know – the ones that you stick on the rear passenger side of your car . . .

  3. “holy crap” going out to the chief killers who posted on the board. amy at 19 rounds, katherine at 18 and our petite monster tracy at 16. major inspiration to ken who got 23, anthony at 22 and the big bushy at 21. looking forward to this week.

  4. Paleo Coconut Nut Bars

    (You can also double this recipe)
    3-4 Tbsp coconut oil
    1/4 cup cocoa powder (optional)
    1/2 cups ground nuts (almonds, hazelnuts)
    3/4 cups dried shredded coconut
    1 Tbsp or more to taste honey (optional)

    Start by melting the honey and oil in a saucepan over medium heat on the stove.

    Add cocoa, nuts and coconut.

    Form into a square by dumping into a small baking sheet and refrigerate or freeze until hard.

    Cut and eat.

  5. Paleo Meatloaf


    * 1 lb ground pork
    * 2 lb ground beef
    * 1 c almond flour
    * 2 eggs
    * 1 c of tomato sauce (recipe below)
    * 10 slices of bacon (whole foods has bacon made with maple syrup)
    * s&p

    Ingredients for Tomato Sauce

    1 15 oz can of fire roasted tomatoes
    1 1/2 c (about 1) roasted red pepper
    1/2 onion, roughly chopped
    4 cloves garlic


    Place your oven rack in the middle of the oven and preheat it to 350ºF.

    In your food processor blend together all the ingredients for the tomato sauce.

    In a large bowl use your hands to mix together the ground meats, eggs, almond flour, tomato sauce and salt & pepper. Separate the meatloaf mixture into two 9 inch cake pans. Fill the cake pans to the brim, as the meat loafs will shrink considerably as they cook. Top with the slices of bacon.

    Bake for 45 minutes. Turn the oven to broil and get the bacon crispy, about 10 minutes.

    While the meatloaf is baking, pour the rest of the tomato sauce into a small saucepot and simmer over medium heat.

    Once cool, remove the meatloaf from the pan and slice on the opposite direction you placed the bacon–against the grain, just like meat. Top with the tomato sauce and serve immediately.

  6. Made homemade apple sauce today. Just boil some apples, mash them up. I added cinnamon. Turned out pretty nice, but still easier to buy the stuff at Trader Joes 🙂

  7. kateyb

    Danielle, I know ecatly what you mean. My roommate Kim calls it a food-tude. I never knew I could be such a beast.
    Here’s a delicious twist on a winter soup.
    Thai Red-curry Squash Soup
    4 T oil
    1 onion
    1/4 C thinly sliced ginger
    2 T red curry paste
    3 lBs buttercup squash, sliced into 2-in pieces
    5 C water
    2 cans coconut milk
    2 lime leaves or 1 t lime zest
    1 stalk lemongrass, smashed and cut into 2 in lengths
    2 T lime juice
    2 scallions, thinly sliced

    1.In a large heavy pot, heat oil. Add onion, and ginger. Cook 7 min. Add curry paste, cook til fragrant. Add squash and water, and bring to a boil. Cover and simmer 25 min. Add coconut milk, lime leaves, and lemongrass, cover patially and simmer 30 min. Discard lemongrass and lime leaves.
    2.Puree in batches. Season with lime juice and salt.
    3.Garnish with scallions and serve.

  8. Danielle, I know what you mean about not allowing yourself to get too hungry, a person can really become beastly and/or make poor choices when that happens. I work hard to prevent hunger, but sometimes life just gets in the way. Always having a stock of Paleo foods prepared at home is very helpful. Glad you didn’t harm Jon, he is needed at C3:)

    Good luck to the First Responders competing today! Wish I could be there to cheer you on, but I have to work! I’ll be there in spirit:)

    I have coined Sundays my Paleo Grazing Day! I always prepare a few different meals for the week (Paleo Pancakes, cook meats, roast veggies…), and end up snacking on these things throughout the day. I eat a lot on Sundays:)

    Congrats to everyone who pushed through the Chief last week! Everyone is getting so strong!

  9. Wish I could come to the challenge today soooooo bad! I’ll be working! Hope to make it back today or tomorrow after my nasty strep throat!

  10. Anonymous

    Nicole S said…

    I completely agree with beating the hunger/craving window. I have not had any bad cravings or evil food thoughts when I’m prepared for the day. As long as I have Paleo food with me it seems to get easier each day. I’ve made the mistake running out of the house for “one” errand not prepared. Luckily I realized I had a Paleo kit in my gym bag!!! It saved me.

    Congratulations to all the officers in the First Responders Challenge. Great job by all!!!

  11. I’ve started drinking A LOT of tea. It’s nice hot or cold, you can add honey for sweetness and it’s a nice change to water.

    I’ve been hearing that GREEN tea is really good for you…anyone know the benifits?

  12. Anonymous

    Nicole S. said…

    I love to cook, my downfall is that I never measure anything so its hard to share receipes. I finally dug out my measuring spoons and wrote things down.

    Lamb Meatballs:

    1 lb ground lamb
    1/2 Lg Onion (finely chopped)
    3/4 Head of Fresh Garlic (chopped)
    1 Egg
    1 tsp. Salt (Sea or Kosher)
    1 1/2 TBSP Fresh ground Rosemary
    1 C. Uncooked chopped spinach (try to remove thicker stems)

    Mix the above ingred.

    1/2 C. Pinenuts Coursely chopped (toast/sautee in olive oil, pinch of salt) be careful, they burn easily) Less Expensive at Trader Joe’s

    1 Med head of Roasted Cauliflower (this is your “breadcrumbs”) Chop florets in small pieces. Roast in oven with olive oil and salt on a cookie sheet(high heat) Until golden/burnt brown. After cooking chop again. (you want it crunchy)

    Add toasted pinenuts and cauliflower crunchies to meat mixture.

    Roll into meatballs. Then brown, crisp edges in sautee pan with olive oil. Don’t cook completely, place in 300 oven till cooked. Time will vary depending on the size.

    HINT: When cooking meatballs, I roll up one really small meatball and cook in a sautee pan. Do a taste test…this gives you an opportunity to test the seasonings (salt, pepper, garlic, onion etc) before rolling the whole batch. You might need a little more rosemary, depending if you used fresh or bottled.

    I serve with a light marinara sauce (I have a simple 20 min. receipe for this, I have to make again so I can measure everything) I will post soon.

    Don’t forget that there are nuts in this receipe, remind people if there are food allergies. People don’t think of nuts in meatballs.

    Hope you enjoy…