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Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped of his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.


5 Rounds For Time
7 Muscle Ups
21 Burpees


Recovery- We Can’t Get Fit Without It

Let me say that everyones enthusiasm for CrossFit has been amazing! You guys are really digging deep and making giant leaps and bounds in your fitness. CrossFit works-better than any programming out there. In order to continue to make the amazing progress and keep your intensity high-proper rest and nutrition will be essential. If you are so sore that you cant function properly- nevermind hit the WOD with everything you’ve got-go ahead take a rest day. Especially if you are still getting used to the programming. This will enable you to come back stronger and get a better more productive and enjoyable workout the next time.

CrossFit Total
Squat- 1 Rep Max
Press- 1 Rep Max
Deadlift- 1 Rep Max

Add the total pounds of all 3 lifts for your score.


The Group Dynamic-The Dynamic Group

An outstanding uniqeness of Crossfit is the group workout. Rather than causing people to feel self concious or produce some other negative effect, the group workout causes exactly what has been occuring at Crossfit Cape Cod. We get better performance out of each and every athlete. I am thrilled to see everyone cheering eachother and encouraging one another- it is truly to your benefit. Keep up the awesome work! We are seeing some incredible results that we can all be proud of as a strong united group!
I have to mention Ethans 200 sit-ups and Sams 100 sit-ups! I hope we all have the privelige of seeing you two grow up to be absolute beasts! Keep up the awesome work!



5 Rounds For Time
7 Thrusters 65/45
7 Burpees
7 Double Unders


Crossfit, Crossfit, and More Crossfit

That is what we do. Besides if you want to be in the best shape of your life -Crossfit. If you want to run faster, get stronger, gain stamina and endurance- Crossfit. If you are a grandmother who wants to be able to regain the strength to lift your grandchild- we can scale crossfit for you as well. The point is that whoever you are, what ever your fitness goals are- we have the best way to get there in quick time-Crossfit!



3 Rounds For Time
Run 400m
21 KB Swings 1.5 pood/1 pood
12 Pull Ups

Weigthed Human Movement- The Path to Real Strength

The barbell cert this weekend was awesome!! Coach Mark Rippetoe and his staff are the highest caliber of trainers/coaches available in the world. They live and love what they do. I will make available the texts that have been published at the facility- feel free to ask if you’d like to borrow them- they are valuable resources for deeper understanding of programming and strength training. 

Day 1 We discussed what being a coach means for you and your athletes, how to cue people, and the fact that in general a trainer/coach will become better from coaching less gifted athletes because they will need more explanation, involvement and queuing, than someone who is naturally an excellent athlete. 
All of the movements we were going to discuss over the course of the certification were functional human movements done under a load. Sitting and standing up- something we all do more than once a day, that is highly beneficial to our work capacity when we develop the proper technique and ability to do so properly with weight. Also known as the back squat (with the bar on the back.) Proper squat position is borne from the best position for the human body to be in so that it can safely and efficiently produce the most force against the resistance of the load. The default mechanics and bar path are always that the bar is over the scapula and the scapula is over the mid- foot. This causes a straight bar path and maximizes strength potential. When squatting we drive with the hips and legs which act as our motor for movement. The postural muscles (lower back, obliques, abs-the trunk or core) function isometrically to keep our back in correct posture and prevent us from moving out of a correct position, such as rounding forward. We have a lot to discuss about this indispensable movement, such as proper breathing, stretch reflex, foot position, active hips, head and eye position, lordotic arch, active hamstrings and more! We will do a lot of perfect back squats at C3.
In fact the Wod is…
Low Bar Back Squat

Basic Barbell Cert Part 1

I’m at the Basic Barbell certification this weekend , day one was full of useful and informative teaching! (I do believe that a CrossFit Total is in our very near future!) I will have so many things to share with everyone and I know that we will all be stronger as a result. Who knows it may not be to long before we host a Barbell cert at C3.
I miss everybody and cant wait to get some with you guys when i get back on Monday- I will post a summary of the cert when I get back to the Cape. If you are feeling frisky have Andy or Sarah let you into the facility for…

4 rounds of 500m row and 50 Air Squats with a 2 minute rest between rounds