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Observable,Measurable, Repeatable

I think that tomorrow will qualify as the first WOD that we will have seen come up a second time. Of course, this doesn’t happen every week with crossfit, but when it does it is a good chance to see how much progress you’ve made. The Total is the overall measurement of of strength in CrossFit. I won’t be surprised to see some increases tomorrow- and I am looking forward to seeing what those of you trying the total for the first time will post as your numbers. Going heavy has also been said to help the recovery process so those of you who are sore will want to take note of how your soreness from the recent met-con workouts responds. If, however you are in need of a rest day take it-heavy training won’t prevent over training.


CrossFit Total

1 Rep Max Back Squat
1 Rep Max Press
1Rep Max Deadlift

Combine the total of all three lifts for your score

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How many people can you name in this picture?

We were all saying today that we miss you Liz and we hope to see you Monday or sooner when you get back from Boston!


Tabata This!

Great work on the WOD today! Congratulations to Jared for a monstrous 13rounds! McKenzie and Ethan were great-showing safe form and respectively getting 10&9 rounds in 10 minutes- Ethan was using the 45 lb bar! Great athleticism! Jeff Pepi won the Pull Up race with 6 Rounds. Look out- he’s going to catch up to Sydney any day now;-) (I cant believe I just did an emoticon) Props to everyone for getting through it-that was a real beast of a workout.


“Tabata This”
20 seconds of work 10 seconds of rest 8 rounds each exercise

Push- Ups
Air Squat

Score is total number of reps. (It’s less than 11 min. of work…how hard could it be…ha,ha,ha,haaa!)

Great Squat Tutorial

Coach Talks Kipping


The Democratic Process

Thank you all for giving feedback on several subjects.-The Wall of fame, posting workouts ahead of time- My goal is to give everyone the best possible training and I will listen to your collective judgement. With that said, here’s what we will be doing tomorrow…


AMRAP 16 Min

Dead lift, 12 Reps
Hanging Power Clean, 6 Reps
Push Jerk, 3 Reps

Followed By…
Pull-Up Race- You’ll See. Everyone will be able to participate.

Here’s a simple tutorial on the power clean watch it a few times, ignore the second half.

Here’s some for the push-jerk. The voice is Coach teaching the move with a trainer demoing at a cert. The footage is a montage of various people learning the movement.

Have to say thank you to the people that cheered me on for the last reps of my Filthy 50- Great help!


Props and New Callenges!

It was a great week and everyone is doing awesome! Here are a few props to our newest members, Jeff and Al, a special nod to Jessie, Jon and Bryce for showing up in the dark at 6am. Congratulations to Jon for getting through the Filthy 50 as prescribed and making it onto the wall of fame. Lets get that board filled up over the next 6 months. Some other noteworthy things of mention- Rita has been very consistent and has lost 10 pounds in just a few weeks! Keep it up Rita! Lets look forward to another fun week. Additional challenges this week- Who can get a 30 second L-sit? Who has the fasted 500m row? Let’s give it our best this week!

Jeff your recovery from the baseline workout was one for the books! Way to grind out the Filthy 50 yesterday-huge improovements in just 4 workouts!

Mckenzie has been outstanding! Check out that kip and the concentration as she presses those dumbells. Don’t you wish you had crossfit when you were her age.

Post thoughts on this arbitrary video…


No Whining

Please go to crossfit.com main page and view the MOV or WMV file that shows a young man named Kyle after day 2 of a certification. Ok- I cried- whatever. Kyle is an awesome inspiration and his circumstances and example should come to mind if we are making excuses or feeling sorry for ourselves, not just in crossfit, but in almost any circumstances.

Here is an elite athlete at work on the over head squat-Great job to everyone who went at these today! They are the real thing!

Saturdays WOD

“Filthy 50”

50 Box Jumps 24″
50 Jumping Pull-ups
50 Push Press 45#
50 KB Swings 1 Pood
50 Steps Walking Lunge
50 Knees to Elbows
50 Back Extensions
50 Wall Ball 20/14
50 Burpees
50 Double Unders

Scale as needed

There will be 7am and 1 pm classes
How did your week of practicing turning a weakness to a strength go? What did you choose? Post thoughts and confessions to comments.


My Girl Friday

Looking forward to seeing everyone who rested Thursday showing their smiling faces on Friday. I am placing another order for T-Shirts and Sweat Shirts Monday- Let me know, if you haven’t already, if you’d like me to order you one. There are new dumbbells against the back wall- my grandfather welded them for my Father. Thanks Dad for hauling them all the way from NH. We are going to put them to good use.


“My Girl Friday”

8 Over Head Squats 65/45
12 Sumo Dead Lift High Pulls 65/45
200m Sprint

As Many Rounds As Possible In 20 Minutes

PS the secret is out and I posted it on the white board- we are doing the “Filthy 50”
Saturday. There will be a 7am class if you wont be able to make the 1pm. As you know we can scale this as needed- so show up no matter how scared you are.


Take Advantage…

If you haven’t viewed the Crossfit Journal-please do so. There is a link on the right to a journal that will lead to an incredible odyssey of available information from crossfits founder, “Coach” Greg Glassman. For me that’s where it all started. Also, please take a couple of minutes to view videos of elite crossfitters performing the workouts-these can be found under “exercises and demos” on crossfit.com or wander the YouTube link right here at the bottom of the page. These videos will inspire better performance in all of us-keep an eye on their form and technique. Compare it to your technique which is a work in progress. Should that discourage you-No! The movements are a work in progress for everyone-we are all striving to improve. The tools are there if we take advantage of the immense amount of free media available to us through Crossfit and the web. Here is the reigning crossfit champion Jason Khalipa doing grace-Talk about inspirational intensity!


30 Reps Clean and Jerk For Time
Scale As Needed


Without Weakness-Because We Do What Works

Everyone did an amazing job with the “Double Trouble” WOD today. I thought it fitting for our, “turn a weakness into a strength,” theme this week. Also welcome to Melanie our newest member who literally jumped right into crossfit this morning with us at 6am.
You are all quickly discovering that CrossFit will expose and eliminate areas you were at one time deficient in. We aren’t likely to see someone who follows our programming have some of the weaknesses that you are sure to see at the average “health” club. You know, the over developed pecs and biceps coupled with a weak back and chicken legs. This is because movements like the squat and dead lift, essential parts of building real fitness, are completely ignored in the average gym goers programming.
This is not and will never be the case here at CrossFit Cape Cod. We don’t make body composition our primary concern- we don’t have to, it takes care of itself when our focus is better performance and sustained power output. When you become stronger, faster, increase, endurance, perform movements that require power, accuracy, balance, agility, flexibility, coordination and all the components of fitness- your ‘body composition’ reflects that. On the other hand, as we probably all know- when your “fitness” is driven by a number on the scale or guilt, or fear that you will be fat or unattractive, it just wont work! We do what works!


“Run, Fat Boy, Run!”

21-Dead Lift (185/135)
800m Run
15-Dead Lift
400m Run
9-Dead Lift
200m Sprint