Workout of the Day
Sumo deadlift hight pull 5-5-5
then
As quickly as possible complete 5 rounds of:
- 20 box jumps 60/40 cm
- 20m crab walk (forwards and backwards)
Post weight and time to comments.
Traveling to CrossFit Mecca: Week end at TJ's
I spend the last week end at TJ's gym: TJ has 3 gyms in the area and the one I went to is situated in Novato. As you can see, it is a nice CrossFit style facility (CrossFit Novato), with roller doors to do runs outside (or work out in the parking lot), lots of open space and a lot of useful equipment such as barbells, pull up bars, etc. Then, a nice smooth ride (yea, a bit of traffic...) towards San Francisco. Recognize that bridge? Anyone? Bueller?
Workout of the Day
Do as many rope climbs as possible without touching the floor. You have three attempts.
then
In 8 minutes, do 3 rounds of:
- 5 handstand pushups
- 10 situps
- 15 squats
Post number of ascends and time to comments.
Results Based Fitness
Every time a client does an introduction at Cape CrossFit, we explain that CrossFit is results based. This means that we will help you get measurable results. When starting at Cape CrossFit, every client receives a Performance Log to record their progress and have tangible proof of their improvement. Sometimes - however- we will check ourselves ;)
Workout of the Day
Snatch 1-1-1
then
"Rowing Helen"
Complete 3 rounds of the following as fast as possible:
- row 250m
- 21 kettlebell swings 24/16kg
- 12 pullups
Post weight and time to comments.
The Real Helen
Todays workout is "Rowing Helen". It is a modified version of the CrossFit benchmark workout "Helen": Instead of a 400m run, we will do a 250m row. Just because it will be easier than running down and up the stairs during the workout. Even though the stimulus of the workout is slightly different, the conditioning effect is similar. Another modification we did earlier this year was "Sandy Helen" on the beach with a run in the sand and burpees instead of pull ups due to lack of a pull up bar on the beach. At the CrossFit Games this year, one of the workouts was called "Hell-In": Run 1200m, 63 kettlebell swings, 36 pull ups, run 800m, 42 kettlebell swings, 24 pull ups, run 400m, 21 kettlebell swings, 12 pull ups. There are a lot of ways to modify a workout, dependig on the desired effect, available equipment, etc. As menitioned before, the original "Helen" workout is the same as we do today, only that we row 250m instead of running 400m each round.
Workout of the Day
You have three attempts to do as many ring dips as you can.
then
In 5 minutes, do 50 ring dips and as many shuttle runs as you can.
Post repetitions and number of shuttle runs to comments.
Music Suggestions
Since you have to listen to it when you come to class, this is the opportunity to drop off your suggestions. Let us know, which artists, albums and songs you would like to hear in class. We will most likely make some adjustments in the future and any ideas and preferences are welcome.
Workout of the Day
Find the maximum weight that you can deadlift off the floor.
then
Complete 5 rounds for time of:
- 5 deadlifts @ 70% of 1rm
- 10 burpees
This was one of the 2008 CrossFit Games workouts.
Finals of the FGB challenge coming up in 2 weeks
On September 6th, we will host one of the toughest CrossFit workouts in order to see how everybody improved over a period of 8 weeks. Best scores on the workout and most importantly biggest improvements will receive cash prizes. And, of course, we will be celebrating the success of all participants. Details are to be determined, but this is what the rough schedule will look like (make sure you have some time on Monday night):
- 5.30pm Finals of the “Fight Gone Bad” challenge. Our students will attempt to score higher on the “FGB” workout than they did 8 weeks prior, on July, 12th. This will take to about 6.30pm. Spectators are welcome.
- 7pm Award ceremony for the “FGB” challenge. Students with the best improvements over 8 weeks and the quickest times overall will receive prizes.
- 7.30pm “Afterparty: paleo potluck & CrossFit movie bits”: After (watching) all the hard work, it's time to relax and enjoy the evening. Bringing friends and paleo goodies along is welcome - we will show footage from the 2010 CrossFit Games. Until about 9pm.
If you think you might enjoy hanging out with your friends and watching other people work out hard while you are chowing on some great food, this is the place to be. Please RSVP.
Workout of the Day
In teams of three, carry one person for the total distance of 500m. Only 4 feet are allowed to touch the ground at any time. Not adhering to this rule will result in a team penalty of 50 hand stand pushups and the team will have to restart the carry from the cone.
Workout of the Day
Overhead Squat 5-5-5
then
As quickly as possible complete
50 overhead squats 43/29kg
Everytime the bar is put down, do 20 jumping pullups.
Post weight and time to comments.
What about abs?
"What about abs?" is the frequent question about what the CrossFit prescription for a "six-pack"-like midsection is. Well, first of all, if you are interested in a visible "six pack", start with nutrition. You can find our downloadable "Elite Fitness Nutrition Guide" in our fitness resources section. Beyond that, CrossFit is more impressed with function than with form (form will follow function anyway...). And the function of the trunc is to stabilize the midline, integrating spine and pelvis, turning it into a rigid unit. The best exercises to do this with are - amongst others: L-Sits, GHD-Situps and ... Overhead Squats!
"It is currently a fad, at this writing, for boys to think they need a "six pack", although most of them don't have an ice chest to put it in." - Mark Rippetoe
Workout of the Day
Clean Pull 5-5-5
then
Complete as many rounds as possible in 10 minutes of:
- 20 pullups (ring rows)
- 20m bear crawl
- 20 double unders (80 singles)
Post weight and number of rounds to comments.
7000' stronger
CrossFit Flagstaff, Arizona, is probably the closest affilitate to the Grand Canyon and situated at around 7.000 feet (2,134m) above sea level. This means that the oxygen content in the air is smaller than in Cape Town, for instance: The oxygen content in the air is about 78% of what it is a sea level. Can you image what that means for your average CrossFit workout? If you had to do Fight Gone Bad at 7.000 feet elevation, how much more often would you have to breathe during the work out to get the same score? Would it be possible at all without aclimatization? If you want to hold you own at CrossFit Flagstaff, you need to be 7.000 feet stronger... As a CrossFitter, you want to be prepared for everything, under any condition. 100 burpees for time on top of Table Mountain anyone?
Workout of the Day
Back Squat 1-1-1
then
As quickly as possible complete
- 30-20-10 split jumps
- 10m resistance sprint
- 10-20-30 situps
- 10m resistance sprint
Post weight and time to comments.
About Squatting (again...)
I am going to spare you the WHY, because I am talking about that on a regular basis anyways. You will have noticed that over the past few weeks, we have used the back squat on a regular basis as it is a great excercise for getting stronger (and becoming more useful in life in general). As a result, most of you have seen great success and once we have the numbers together, we will highlight these over the course of the next week. In the meanwhile, enjoy the quotes of one of the foremost authorities when it comes to barbell exercises, Mark Rippetoe. If you can take it, that is.
Workout of the Day
Push Jerk 5-5-5-5-5
then
Complete two rounds of:
Do as many repetitions of
- Push press 34/24kg
- Wall balls 9/6kg
in two minutes as possible (one minute for each exercise), resting 30s in between exercises.
Post weight and number of repetitions to comments.
Garage Fitness: CrossFit Twist
Last week, I stayed in Germany - and there is no CrossFit gym really close by, or is there? Have a look what we set up in my family's garage in the pictures above. It does not look like much, but actually, the setup allows doing most workouts without compromise: As you can see, there is a pull up bar, a set of rings, an olympic bar with bumper plates, mobile track and bench, dip bars, jump rope, ab mat, GHD machine, plyo boxes, medecine balls, and a 400m track around the block for running. You do not need much more to get world class fitness out of your garage. You might need another space to park your car, but you play your own music! Fitness does not have a lot to do with signing up to a (regular) gym: It means training smart and putting in the effort, whereever you are. Now get off the computer and get moving!