Cape CrossFit

Overall, the Finals of the Diane & Nutrition challenge on Monday were a great success. Everybody put up great performances and gave all they had. We are very proud! Here are the results from the podium:

• Fastest Diane time (Men's): Anton Magnus (unscaled in 7min 57 sec).
• Biggest Diane improvement (Men's): 1. Frank Pope (245%), 2. Mark Boonzaier (158%), 3. Daniel Pagmar (61%).
• Fastest Diane time (Women's): Ellie Hagopian (unscaled in 15min 31 sec).
• Biggest Diane improvement (Women's): 1. Kathryn Green (179%), 2. Amy Froneman (101%), 3. Liezl McCarty (98%).
• Biggest improvement Nutrition challenge: 1. Frank Pope, 2. Mark Boonzaier, 3. Grant Elario & Jo Youens

Results of the Diane challenge

Here are the results of everybody that competed in "Diane" including their time from 8 weeks ago, where available. As you can see, the results are very impressive, with nearly everybody putting up a better time than before and an average improvement of about 100%! Meaning that on average, they could get the same amount of work done in half the time, i.e. their power output nearly doubled!!! In 8 weeks, that is quite simply an AMAZING result. As we did not practice this workout over the last 2 months, this is a good indication of everybodies overall fitness improvement. Here are the results of "Diane" in detail:

• Ellie (Advanced): 15m 31s (before: 14m 13s), Improvement: -8%.
• Janie (Intermediate): 4m 4s (6m 24s), Improvement: 57%.
• Monique (I): 9m 49s (12m 56s), Improvement: 32%.
• Amy (Beginner): 2m 40 s (5m 21s), Improvement: 101%.
• Liezl (B): 3m 4s (6m 04s), Improvement: 98%.
• Kathryn (B): 2m 17s (6m 22s), Improvement: 179%.
• Meggie (B): 2m15s (4m 53s; Improvement: 117%.
• Jo (B)*: 3min 9sec (7m 06s), Improvement: 125%.
• Hanlie (B)*: 3min 30s (7m 20s), Improvement: 110%.
• Jacqui (-)*: 2m 52s (5m 51s), Improvement: 105%.
• Anton (A): 7m 57s (9m 15s), Improvement: 16%.
• Ralf (A): 12m 43s (20m 18s), Improvement: 60%.
• Robert (I): 2m 18s (3m 41s), Improvement: 60%.
• Daniel P. (I): 2m 57s (4m 45s), Improvement: 61%.
• Mark (B): 2m 55s (7m 31s), Improvement: 158%.
• Frank (B): 2m 55s (10m 04s), Improvement: 245%.
• André (I)*: 4m 36s (8m 29s), Improvement: 84%.
• Grant (I)*: 2m 57s (10m 25s), Improvement: 253%.
• Wim (B)*: 2m 53s (4m 8s), Improvement: 43%.

* = Only did Diane as part of the Nutrition challenge.

The results of the Nutrition challenge

The determination of the results of the nutrition challenge was almost like a science for itself. We wanted it to be as useful as possible - and taking into account all the aspects of what nutrition should do: Make you look, feel and perform better. Hence, the final result was determined my 3 equal parts: Performance improvement in the Fran challenge, relative bodyfat loss in % and comparison of before/after pictures (3 judges voting independently). All participants were ranked in each of the criteria and the ranks were added up. The lowest score was ranked first in the challenge etc. See above Mark who scored best on his before/after pictures. Here is the overall as well as the detailed results:

Performance improvement:

1. Grant Elario (253%)
2. Frank Pope (245%)
3. Kathryn Green (179%)

Relative bodyfat loss:

1. Robert de Florenca (33.3%)
2. Wim Coetzee, Anton Magnus (30%)

Before/after pictures:

1. Mark Boonzaier
2. Frank Pope
3. Ralf Linka

Overall:

1. Frank Pope (2^nd, 5^th 2^nd)
2. Mark Boonzaier (5^th, 9^th, 1^st)
3. Grant Elario (1^st, 7^th, 8^th) & Jo Youens (4^th, 4^th, 8^th)