CrossFit Cape Cod 2/13/14


CrossFit Cape Cod 2/13/14

Faron Spends 30+ Minutes a day doing extra mobility.

CrossFit Cape Cod

Workout Of The Day

8 Rounds For Time
8 Chest To Bar Pull Ups
10 Kettlebell Swings 2/1.5
12 Shuttle Sprints*
Rest 1:00 Between Rounds.
*There will be a measured distance on the rubber mats and platforms, set out for you prior to your arrival.

Starting Wednesday Feb. 19th, We are going to host 2 Olympic Lifting Clinics per week, for 4 Weeks. There will be video analysis of your lifts and skill based training and workouts, centered around the clean and jerk and snatch. The clinics are on Wednesday at 3:30pm and Friday at 6:30pm For 4 weeks. Ideally you would attend all eight, but it is not mandatory to benefit from the clinic. The cost is 40$ and there is a sign up poster behind the desk at C3. This is a great opportunity to focus in on your lifts, and get extra time, analysis and coaching in a fun atmosphere!

34 Responses

  1. I am super excited about the olympic lifting clinic! This is just what I need! However, I can only make the Friday time due to my work schedule :0(. Will there be a rotation of lift training? Either way I’m SUPER PUMPED about this!!

  2. Oooookay. This was a tough WOD. The sprints with the chest to floor sucked the life out of me. My sprints were really trots! 27:47

    Glad my heart didn’t explode and splatter all over the box

  3. 27:09 Super tough, like SO many people right now, trying to fight off a little sickness. Glad I was able to get this one in. Thanks AmyS for the fun 9:30 class!

  4. 24:58. Unfortunately after round 3 my hands started to tear, so I switched to a band for pull-ups. That was tough on the ego to not RX a wod, but I’ve torn before and couldn’t hold anything for days, so I finally made a smart choice.

  5. Yeah, Faron!

    First WOD back after a gastro event. Felt strong but incredibly winded, if that’s possible – just under 37 mins with blue & red bands and blue KB (3/4 pood?)

  6. 36:50. Never thought I would make it through 8 rounds! That one was tough. The bands of death/life almost did me in on the chin ups. Thanks Tim S. for the quick thinking save and Mason for the assists:-) Until tomorrow.

  7. 2 points for today and yesterday. I did this wod in 29 something. The chest to floor burpees were evil. After round 6 I forgot my name and how to speak in complete sentences.

  8. 28:41 with 1 pood and different bands in different rounds. Started with just a red band, then switched to red and purple, and ended the last two rounds with blue and purple.

  9. WOW!! Congrats to all those who came out in the miserable weather to tackle and conquer that wod!!! Great job to everyone. You all rocked it. Allan”speed demon”. You killed it

  10. I’m so glad Mark and I weren’t the only ones who felt like that was a killer workout!! I think I’m glad I didn’t know about the chest to floor before each sprint ahead of time… Great class tonight, Mason! Thanks!!

  11. Oh 30:40 something…what a killer work out! 18 lb KB, started with blue and red bands, switched to a green one about half way through. THANK YOU to Mason and the 4:30 class for cheering me through the last of the workout, even though I thought I was going to die 🙂