CrossFit Cape Cod Wednesday October 21st
CrossFit Cape Cod WOD
Strength
Deadlift
3-3-3-3-3
Endurance
400m x 4
Start Every 5:00
Record All 4 Times
Optional
7 Minutes AMRAP
5 Chest To Bar Pull Ups
5 Box Jumps
10 Chest To Bar Pull Ups
10 Box Jumps
15 Chest To Bar Pull Ups
15 Box Jumps
Etc For 7 Minutes.
Box Height 30/24
Nutrition Challenge Day 15
Post workout is the perfect time to eat some carbohydrate and protein in combination. The body is primed and ready to use the calories you consume to refuel muscle glycogen instead of storing those calories as fat. Doing this will also make you feel less sore and more recovered from the workouts. A sign you are missing this is also feeling spacey or lightheaded following workouts. Post wod is time to have the sweet potatoes, fruits and other carbs that will refuel you.
155# x3
1:43, 1:43, 1:45, 1:46.
Fun 5:30 class, thanks Amy!
185# x 3 (which was my 1rep max last week!)
1:26, 1:29, 1:31, 1:35. Hamstrings kept wanting to give up on me during the runs!
235×3
1:45, 1:38, 1:44, 1:53; that last one killed me!
225 x 2
1:34 1:27 1:28 1:28
365
1:10 1:13 1:14 1:14
275#
1:30, 1:20, 1:25, 1:33
385. 1:09, 1:08, 1:11, 1:13. Whew!
You were flying tonight!
I’m pretty sure there were two streaks of fire every time you took off
Haha thanks. That was a fun one! Felt good to open the tanks a bit
405×3 425×2 Need to get back on the heavy Deads
1:14,1:14,1:15,1:15
Amrap 114 RX
Winter strength focus!
225 (3)
1:39, 1:41, 1:4?, 1:49
72 reps on the amrap.
You guys are all soooo fast! If someone was trying to kill me above is officially the fastest I could run:)
I’m with you! I’d never survive!!!
A: 425×3
B: 1:44, 2:11, 2:09, 1:51 – My legs were cooked.
295•3
1:34/1:34/1:30/1:31
Amrap:81 24″BJ
A) 240#
B) 1:38, 1:39, 1:42, 1:40
Some crazy fast times today, my legs need a rest from the
Past few days
180#
1:53, 1:44, 1:43, 1:54 So impressed by all the speedy people!
Big classes and super fun, great job on those runs everyone!
Way to light it up everyone! So many awesome 3rm Deadlifts with former 1rms! And great efforts on those runs! We would definitely see some 1:00 flat times on a track!
215X3 1:19, 1:24, 1:30, 1:30