CrossFit Cape Cod Monday October 19th
CrossFit Cape Cod WOD
Conditioning
100 Kettlebell Swings 1.5/1
100 Double Unders
100 Air Squats
100 Sit Ups
Optional
Weighted Pull Ups
5-5-5-5-5
Weghted Bar Dips
5-5-5-5-5
Nutrition Challenge Day 13!
The nice thing about making progress is that it does not have to be all or nothing. There is a saying that goes “You are only one meal away from being back on track.” Tracking your results over these 4 weeks will be a great way to get an overview of that in action. Will you be perfect? No. Will you make progress? Absolutely! Measure that out over a longer time span and you can have both balance and the level of fitness that you want to achieve! If you are not where you want to be and you are doing what you have to do to get there, keep up the great work! If you are not where you want to be and you are making excuses consider this: Unsuccessful people change their goals to match their behaviors. Successful people change their behaviors to match their goals.
17:33 (200 singles)
Did regular pull-ups and dips with purple band after
14:21 rx
11:03 rx. Pull ups and dips with the blue KB.
1800..some double mostly singles….ouch
12:39 RX
11:22
14:43 Rx
11:03 Rx First time ever doing 100 sit ups unbroken!! Thanks for the push Josh and Amanda!
pull ups with 1.5p x2 rnds then 45# plate, Dips with 2p across.
Nice work today everyone!
16:57 12kg KB & 200 single unders
Used a 65lb dumbbell for the swings. 13:??