Workout of Wednesday, March 10th, 2010
Written by JobstWorkout of the Day
Push Jerk 5-5-3-3-3
then
In 10 minutes, perform as many rounds as you can of:
- 5 Hanging leg raises
- 10 Push ups
- 10m Bear crawl
Post weight and rounds to comments.
PR = Personal Record
If you hang around our training center a bit, you will quite frequently hear the term "PR". It is an acronym for "personal record" and signifies that have gotten somewhat stronger or quicker. At Cape CrossFit, we help our students to get results. This is why we let them keep track of their performances - and personal records: How fast can you run 100m or row 5km? How much weight can you squat or deadlift? How many pull ups or push ups can you perform in a row? All these are markers of performance and therefore of your fitness. Achieving a PR means achieving more then ever before, running faster, lifting heavier, moving more load over longer distances more quickly than ever before. Being the fittest you can be. So congratulations to everyone on their great performance on the back squat yesterday: Nearly everyone had a PR :)
Workout of Tuesday, March 9th, 2010
Written by JobstWorkout of the Day
Back Squat 1-1-1
then
As quickly as you can, perform:
- 20 Back squats with bodyweight
- 50 Squat jumps
Post weight and time to comments.
Getting enough rest?
Chase is getting ready for "the double" (Ring dip with two(!) weight vests). After staying away from training for a few weeks, he still showed up with a very nice performance. Having to rest is not always the easiest thing to do (especially if you love training), but it is necessary for your body to recover and come back stronger. 9 hours of sleep a night are a great start, but are you getting a day or two break every once in a while and "do nothing"? Post thoughts to comments. Either way: Its great to have you back, Chase!
Workout of Monday, March 8th, 2010
Written by JobstWorkout of the Day
Weighted dips 5-3-3-1-1
then
As quickly as you can, perform 50 Burpee pull ups.
Post weight and time to comments.
Qualifications to the CrossFit Games 2010 have started
The CrossFit Games are the ultimate test of fitness. It's a grueling two-day competition in which the world's fittest athletes compete in a variety of workouts. What are the workouts? Each year they change, and the details of them are not announced until a couple days before the event. This means that all year long, the athletes are training for a competition whose format is almost completely a mystery.
The 2010 Games will have five main competitions: Men's Individual, Women's Individual, Affiliate Cup Teams, Men's Masters and Women's Masters (over 50). The winners of the individual competitions will each receive $25,000 cash. In order to qualify, athletes will have to qualify in regional and sectional qualifiers. The regional qualifier for South Africa will take place on the 1st and 2nd of May at CrossFit Rebel in Johannesburg - one male and one female athlete will qualify directly for the CrossFit Games in Aromas, California. Let us know if you would like to compete and post your thoughts to comments.
Workout of Saturday, March 6th, 2010
Written by JobstWorkout of the Day
Long jump 1-1-1-1-1
then
"You carry me, I carry you":
In teams of 2, as quickly as you can, perform 1km partner carry.
Post distance and time to comments.
Rika trying to hold back Kerry on the resistance sprints. Great job both of you and welcome back, Rika!
Workout of Friday, March 5th, 2010
Written by JobstWorkout of the Day
Hang Power Clean 2-2-1-1-1
then
As quickly as you can, perform:
- 21-14-7 Power cleans with 50% of 1RM
- 3-2-1 Resistance sprints
Post weight and time to comments.
Workout of Thursday, March 4th, 2010
Written by JobstWorkout of the Day
Overhead squat 5-5-5
then
As quickly as you can, perform 5 rounds of:
- 200 Rope jumps
- 10 Overhead squats with 70% of 5RM
Post weight and time to comments.
Workout of Wednesday, March 3rd, 2010
Written by JobstWorkout of the Day
3 Attempts of max number of towel pull ups / rope climbs
then
In 10 minutes, perfrom as many rounds as possible of:
- 5 Pull ups
- 10 Push ups
- 15 Box jumps 60/40cm
Post number and rounds to comments.
Challenge results "CrossFit Nordic vs. Cape CrossFit": Chris and David (10 minutes 22 seconds, 12m15s) from CrossFit Nordic put up a great performance and beat Roland and Jobst (14m53s; 10m23s) - this time around... ;) Thanks to Chris and David as well as everybody from Sweden and our own athletes at Cape CrossFit for coming in to cheer us on! Not to forget: Great job to everybody that came in to do the same workout yesterday! You guys rock! See you tomorrow for more :)
Workout of Tuesday, March 2nd, 2010
Written by JobstWorkout of the Day
Push Press 3-3-1-1-1
then
"Sweden challenge" - As quickly as you can, perform 5 rounds of:
- 5 Clean & jerks 70/43kg
- 10 Pull ups (Chest-to-bar)
- 20 Squats
Post weight and time to comments.
CrossFit Nordic vs Cape CrossFit: Chris and David from CrossFit Nordic (Sweden) are in Town and have challenged Roland and Jobst to a workout from a CrossFit competition last year in Sweden. The workout will take place today at 4.30pm (preparation, start of the workout probably around 4.50pm). You are very welcome to bring friends along and watch both teams battle it out. Then, join the fun in our following 5.30 and 6.30pm classes where you will have the chance to try out the same work out.
Workout of Monday, March 1st, 2010
Written by JobstWorkout of the Day
Split Squats 6-6-6
then
As quickly as you can, perform 7 rounds of:
- 7 Split jumps
- 7m Walking Lunge
- 7 Wall Balls 9/6kg
Post weight and time to comments.
Lisa and Mike from CrossFit Flagstaff have been visiting Cape Town for the past few days. It is so good to have them around. We hope you had a chance to meet or work out with them. Ehm ... and never mind those chocolate brownies on the table, they are not ours ...
CrossFit Nordic vs Cape CrossFit: Chris and David from CrossFit Nordic (Sweden) are in Town and have challenged Roland and Jobst to a workout from a CrossFit competition last year in Sweden. The workout will take place on Tuesday, March 2nd at 4.30pm (preparation, start of the workout probably around 4.50pm). You are very welcome to bring friends along and watch both teams battle it out. Then, join the fun in our following 5.30 and 6.30pm classes where you will have the chance to try out the same work out (5 Rounds of: 5 Clean&jerks 70kg, 10Pull ups (chest-to-bar), 20 Squats).
CrossFit Nordic vs Cape CrossFit
Written by JobstChris and David from CrossFit Nordic (Sweden) are in Town and have challenged Roland and Jobst to a workout from a CrossFit competition last year in Sweden. The workout will take place on Tuesday, March 2nd at 4.30pm (preparation, start of the workout probably around 4.50pm). You are very welcome to bring friends along and watch both teams battle it out. Then, join the fun in our following 5.30 and 6.30pm classes where you will have the chance to try out the same work out (5 Rounds of: 5 Clean&jerks 70kg, 10Pull ups (chest-to-bar), 20 Squats).