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Website URL: http://www.capecrossfit.com E-mail: This e-mail address is being protected from spambots. You need JavaScript enabled to view it
Workout of Monday, July 5th, 2010
Workout of the Day
Back Squat 1-1-1
then
In 5 minutes complete as many rounds as possible of:
- 1 burpee
- 1 "under the bench" crawl
- 1 box jump 60/40 cm
- 10m run AROUND cone and back
Post weight and rounds to comments.
Upcoming events: Weightlifting with Dutch and "Fight Gone Bad"
Keep in mind: we have the weightlifting clinic with Dutch this Saturday, July 10th, at 9am, instead of the 9am class. Make sure you sign up if you have not done it yet. It will be an awesome opportunity to learn from one of the best! Then, on Monday in a week, we are going to kick off our "Fight Gone Bad" challenge. Don't miss out and sign up now!
Fight Gone Bad consists of 3 rounds that are each 5 minutes long: In these 5 minutes you move from station to station and spend a minute on each. After this 5 minute round, a one-minute break is allowed before repeating. The stations are:
- Wall-ball: 9/6kg ball. (Reps)
- Sumo deadlift high-pull: 34/24kg (Reps)
- Box Jump: 50/40cm box (Reps)
- Push-press: 34/24kg (Reps)
- Row: Calories (Calories).
Workout of Saturday, July 3rd, 2010
Workout of the Day
Deadlift as much weight as you can in 10 minutes. Pick a weight as desired and stick with the weight for the 10 minutes. The bar cannot rest more then 3 seconds on the floor between repetitions. Every time you drop the bar or it stays on the floor for more then 3 seconds between lifts, you have to stop and perform 10 Burpees before starting to lift again. Your score is the number of repetitions multiplied with the weight you picked. Rest for 5 minutes and repeat. You may chose a different weight for the second set.
Post weights, repetitions and total scores to comments.
The CrossFit Games 2010 are coming up in 2 weeks!
Workout of Friday, July 2nd, 2010
Workout of the Day
Clean 5-5-5
then
In 7 minutes, perform:
- 80m Bear crawl
- as many repetitions as possible of Overhead squats with 43/29kg
Post weight and repetitions to comments.
New CCF equipment: The prowler
Some of you might be wondering: What that new metal sled is doing in the gym? Well, it is a "prowler" and it is ment to be loaded up with and pushed over concrete or other hard surfaces. Sounds like fun, doesn't it? Yes, it is! It is also quite tough to do. Luckily, we are not going to do that every day, now. The prowler is definitely one of the better conditioning tools out there, and don't worry, you will be able to give it a try over the next few weeks. How it works? Well, have a look at the "instructional" video above.
The best Personal Training in Cape Town at Cape CrossFit
Are you tired of your regular gym routine, of doing the same routine over and over again, just to see mediocre results at best?
Are you intimidated by all the weird equipment you see standing in the weight room and wonder what it is good for?
Are bored from spending countless hours on the treadmill or stationary bike, but not getting anywhere?
Are you frustrated about that little cushion of fat on your belly or under your arms that just won't go away, no matter how much time you spend in your health club?
That comes to no surprise to us. We, the personal trainers at Cape CrossFit know all about this intimidation, tiredness, boredom and frustration. This is why we offer a program that will get you out of this:
- Routine is the enemy, so we develop different workouts everyday, to get you the best results you can get. It is actually the smartest way of training: Your body will adapt to any routine which will inhibit improvements and results. With personal training, at Cape CrossFit, this is never going to happen and not only are all the workouts exciting, but you will also get the most results out of them.
- Cape CrossFit is a gym unlike any other in Cape Town. We have lots of open space to move about and perform a ton of different movements. No weird equipment at all. All the excercises are very functional and transfer very well to real life: Climbing stairs and carrying groceries will become remarkably easier after just a few workouts.
- The workouts at Cape CrossFit are short and intense, which leaves no room for boredom. Yes, you will sweat and have to work hard to get the results you want, but it is usually for around 15 minutes at the most in each session. No boring routines like mindless grinding on a stationary bike, but fun and usefull exercises with bodyweight or barbells.
- Personal training at Cape CrossFit is designed first and foremost to get you results. These are not guranteed, but earned. And this is exactly what we help you with. CrossFit is the proven to be the most effective, efficient and safe method to improve fitness and getting you results. Our trainers use CrossFit to make sure that you get the most out of every minute invested in your training.
Cape CrossFit hosts the best personal trainers you can find in Cape Town. Why would you want to settle for anything less?
One word of caution though: This is not an easy program. In order to get results, you will have to put in the work. In order to help the most people and not waste our time, we are only looking for people who are REALLY interested in improving their health and fitness and getting great results.
If you are up for it, call now to set up your free Intro session at Cape CrossFit: 079-368.4211
Workout of Thursday, July 1st, 2010
Workout of the Day
Weighted Pull Ups 1-1-1
then
Double alternating Tabata:
- Pull ups
- Double unders
Post weight and repetitions to comments.
Why pull ups?
You might wonder why we train pull ups so often. Are they really that important? Here is an excerpt from the CrossFit Journal on that matter:
"How significant is the pull-up? In our view the pull-up is:
• At least as important as any other upper body exercise
• An essential part of athletic training
• Perfectly functional
• A gateway exercise to highly developmental gymnastics movements
• Singularly unique and valuable, and so has no replacement (“lat pull-down” is a weak substitute)"
How many should you be able to do? We think you cannot really get enough. If you struggle with your first pull up, start with jumping pull ups or use rubber bands for assistance. Set reasonable goals. Start with one, then two, then move your way up to 10 and then 20. Once you get to about 20, it makes sense to improve your maximum pulling strength by adding weights to your pull: Dummbells, kettlebells or a weight vest do the trick. Looking to improve and get one or more pull ups? Show up for class and get some!
Workout of Wednesday, June 30th, 2010
Workout of the Day
Press 3-3-1-1-1
then
As quickly as you can, perform:
- 20m Burpee broadjump
- 12-9-6 Ring dips, Clapping push ups and Sit ups
- 20m Burpee broadjump
Post weight and time to comments.
What it takes
Enjoy those pictures above. It is Anton just before and after the Finals of the Fran challenge 3 weeks ago. 2 days prior to that, he showed up for our Saturday's workout, "Angie": 100 Pull ups, 100 Push ups, 100 Sit ups, 100 Squats. He beat his own time by more then 6 minutes after ripping his calluses on the Pull Ups. After only one day of rest, he came in the for Finals of "Fran". With a smile on his face, he put bandages on his hands to be able to complete the 45 Pull ups included in the workout, and went on to beating his previous best time by 8%. Watch him jump on the podium for the second fastest time of the event. That's the the right attitude, Anton. You got what it takes!
Workout of Tuesday, June 29th, 2010
Workout of the Day
Box Squat 5-5-5
then
As quickly as you can, perform:
- 150m Walking lunge with kettlebell 24/16kg
- Every minute on the minute stop and perform 10 Sumo deadlift high pulls with the kettlebell
Post weight and time to comments.
Weightlifting clinic at CCF with Dutch on July 10th
On Saturday, July 10th, Dutch Lowy will be holding a weightlifting clinic at Cape CrossFit. Dutch is in South Africa only for a couple of weeks and this is an amazing opportunity to learn from him! This means that there will be no workout at 9am. Instead, the clinic will start at 9am and take about 3 to 4 hours. This event is open to everyone and all levels are welcome. Here is an overview of the details:
What: Weightlifting clinic with Dutch Lowy.
When & where: Saturday, July 10th at Cape CrossFit, 2 Roodehek St, Gardens.
For: All Levels welcome.
Fee: R395/participant. Membership discounts apply.
By the way, obviously it is not Dutch you see in the video: It is a tribute to Matthias Steiner, who won Olympic Gold for his wife, Susann, who died after a car crash the year prior to that.
Workout of Monday, June 28th, 2010
Workout of the Day
Snatch Pull 3-3-3
then
As quickly as you can, perform:
- 30 Thrusters with 52/29kg
Post weight and time to comments.
2 weeks to go to Fight Gone Bad
In exactly 2 weeks, on July 12th, we are going to kick off our "Fight Gone Bad" challenge. Don't miss out and sign up now!
Fight Gone Bad consists of 3 rounds that are each 5 minutes long: In these 5 minutes you move from station to station and spend a minute on each. After this 5 minute round, a one-minute break is allowed before repeating. The stations are:
- Wall-ball: 9/6kg ball. (Reps)
- Sumo deadlift high-pull: 34/24kg (Reps)
- Box Jump: 50/40cm box (Reps)
- Push-press: 34/24kg (Reps)
- Row: Calories (Calories).
Workout of Saturday, June 26th, 2010
Workout of the Day
Pull up technique
then
For as long as you can, with a continuously running clock perform:
- In the first 30 seconds: 1 Pull up
- In the second 30 seconds: 1 Push up
- In the third 30 seconds: 1 Sit up
- In the fourth 30 seconds: 1 Squat
- In the fifth 30 seconds: 2 Pull ups
- In the sixth 30 seconds: 2 Push ups
- In the seventh 30 seconds: 2 Sit ups
- In the eigth 30 seconds: 2 Squats
- In the ninth 30 seconds: 3 Pull ups
- In the tenth 30 seconds: 3 Push up
- etc.
Once you cannot complete the required number of the given exercise anymore, drop this exercise from the rotation and continue the sequence with the remaining exercises, until you cannot complete any exercises in the given time frame any more. Post time to failure to comments.
Workout of Friday, June 25th, 2010
Workout of the Day
Overhead Squat 3-3-3
then
As quickly as you can, perform:
- 12-9-6 One-arm overhead squats with 16/8kg kettlebell (each arm)
- 20m Broad jump
Post weight and time to comments.
