Workout of Saturday, March 13th, 2010
Written by JobstWorkout of the Day
Sprint 3x50m, 3 minutes rest
then
For 5 rounds, switching every 30seconds, perform as many repetitions as possible of:
- Star drill (1 cone = 1 point)
- Burpees (1 burpees = 2 points)
- Lateral jumps (1 jump = 1 point)
- 10m resistance sprints (1 sprint = 4 point)
- (1 minute rest between rounds)
Post times and points to comments.
Get ready for beach flags: This might be coming up in one of our future beach workouts...
Workout of Friday, March 12th, 2010
Written by JobstWorkout of the Day
Snatch grip deadlift 3-3-3
then
In 15 minutes, perform as many rounds as possible of:
- 5 Knees-to-elbows
- 10 Box jumps 60/40cm
- 1 Deadlift with 1.5 times bodyweight
Post weight and rounds to comments.
Mix it up
So what grip should you use when pulling a heavy weight off the floor (deadlifting)? In general, we use the parallel overhand grip: Both palms are facing our shins in the set up position in a full grip (thumbs are around the bar). We want to practice this as much as we can in order to improve grip strength. As the weight gets heavier, this grip will make it relatively hard on us: Due to the weight, the bar will tend to "roll" out of our hands and it will become harder and harder to hold onto the bar while lifting it from the floor. This is why it will help to move to a "mixed" grip when approaching maximal weights: One palm facing towards, on palm facing away from our shins. Now the bar will tend to roll towards us in one hand and away from us in the other. Theses countermovements will cancel each other out for the most part and will make it easier to hold on to the bar. Even with this "cheat", make sure to mix it up: let each palm face towards and away from the shins for variation. And yes: you can also use the mixed grip on relatively light weights, but you don't want to pass up on the excellent opportunity of improving your grip strength, do you? Todays workout mixes it up in a different way, though: You will use the hook grip with your hand further apart than usual. Both palms facing your shins :)
Workout of Thursday, March 11th, 2010
Written by JobstWorkout of the Day
Clean drops 3-3-3
then
"Jackie": As quickly as you can, perform:
- Row 1000m
- 50 Thrusters with 20/15kg
- 30 Pull ups
Post weight and time to comments.
On the knees
As you are most likely aware, in most of our classes, you get the option to perform your push ups "on the knees". Or, in another instance, pull ups may be performed with the assistance of a rubber band or with the aid of jumping off a box. There is no weakness in this. It is just a matter of scaling the movement so that it is accessible to anyone. Nobody ever defined how many push ups or pull ups you should be able to do. In our classes, we are not concerned with ego, but only with getting you more. If you want more push ups, you need to practice them. If you cannot do one, start on the knees - or start by pushing off a wall in the standing position to start with. Then, as you improve, make it progressively harder for you. If you can do 15 push ups on the floor in a row, put a weight plate on your back and start over. If you can 15 of those, do a handstand and learn a push up while doing a handstand against the wall. If that becomes easy, move away from the wall, and do a free standing handstand push up. If that is no challenge, perform the handstand on your fingertips. Granted, it will take some time, but no matter how proficient you are right now, the only way of getting there is getting started right now - on your knees if you have to...
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 :)