Workout of the Day

"Fight Gone Bad" Challenge:

This workout 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:

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

The Finals of FIGHT GONE BAD

There it is: Today, we will be holding the Finals of the Fight Gone Bad challenge. Here is how the day is going to go down: Participants and everybody else at CCF can get their workout in at 7am in the morning. This is probably easiest for most, because we expect the evening to be really crowded to say the least. We may post the morning results in the comments below, so you get an idea how your best friends are doing.

In the evening, you are very welcome to come in before 5pm: We will have several heats for the workout, most likely about 4 in the late class and if you come in early, it will be easier to find a spot, as we only have a 5.30pm class. We plan on having a podium at about 7pm (very ambitious, so plan to stick around...) for the participants of the challenge, where we hand out the prizes, for biggest improvement and best performance.

After the podium, it is worth sticking around for a few hours as we host our second Paleo Potluck of the year: We count on you folks to bring in some foods our ancestors over 10,000 years ago thrived on. You got none of that? No worries, there will be some nuts and berries on the table, and maybe we can get one or two more folks in our brotherhood to slay a mammoth, roast it and bring it in on Monday night...

Overall, it is going to be a fun day, folks! You all have been working hard over the past few months and now its time to have a look at some great results. Don't forget to smile once it is over :) See you later!

Btw: Here is a list of the scores from 8 weeks ago. Let's see if you can do better than that now:

• Rika (Advanced) - 322
• Janie (A) - 183
• Kerry (A) - 219
• Ellie (A) - 242
• Lynda (Intermediate) - 301
• Sabina (I) - 235
• Amy (Beginner) - 347
• Sue (B) - 284
• Andrew (B) - 317
• Dijon (B) - 207
• Goran (I) - 202
• Jason (I) - 344
• Bernard (I) - 265
• Lluwellyn (I) - 204
• Mark (I) - 138
• Frank (I) - 198
• Wayne (A) - 289
• Graham (A) - 284
• Anton (A) - 250
• Daniel (A) - 182

Olympic Lifting with Dutch Lowy

Today is all about olympic lifting! There will be no class today as we host the weightlifting clinic with Dutch from 9am. We hope you all have signed up and enjoy learning from one of the best!

Workout of the Day

Snatch 2-2-2

then

"Isabel"

30 snatches 60/43kg

Post weight and time to comments.

Sign up for Weightlifting with Dutch

Just a quick reminder: 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!

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:

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, 9am (for about 3 to 4 hours) at Cape CrossFit, 2 Roodehek St, Gardens.

For: All Levels welcome.

Fee: R395/participant. Membership discounts apply.

Signup: Sign up in person at Cape CrossFit, call 079-368.4211 or send an email to This e-mail address is being protected from spambots. You need JavaScript enabled to view it .

Workout of the Day

Bench Press 5-5-5

then

As quickly as you can, perform:

• 9-6-3 Muscle ups
• 18-12-6 Push ups

Post weight and time to comments.

New challenge: FIGHT GONE BAD

The CHALLENGE: How Many Points can you get AND how much can you IMPROVE in 8 weeks?

Qualification: Monday, July 12th.

Finals: Monday, September 6th.

Entry fee: R100.

Prizes: 1st, 2nd and 3rd prize for biggest improvement and for fastest times.

The workout: 

This workout 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:

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Workout of the Day

Split jerk behind the neck 3-3-1-1-1

then

As quickly as you can, perform:

• 21-15-9 Kettlebell swings
• 10m Walking lunge
• 1-2-3 Rope climbs
• 10m Walking lunge

Post weight and time to comments.

Results of the Fran challenge

The Fran challenge yesterday was a huge success: Nearly everybody came in to perform the most popular CrossFit workout. Everybody put up great performances and gave all they had. We are very proud! Here are the results of everybody that competed, including their time from 8 weeks ago, where available. As you can see, the results are very impressive, with everybody putting up a better time than before and an average improvement of about 28%! As we did not practice this workout over the last 2 months, this is a good indication of everybodies overall fitness improvement. Watch this space as we will post the next challenge next week. Here are the results in detail:

Janie (I: 14kg, 2x Jumping Pull ups) 7:15 (previous: 10:46, 33% improvement)

Wayne (A: 43kg) 7:28 (previous: 7:42, 3%)

Charlotte (B: 5kg, 2x Jumping Pull ups) 6:40 (previous: 8:47, 24%)

Michelle (B: 5kg, 2x Jumping Pull ups) 7:18 (previous: 10:24, 30%)

Kerry (I: 14kg, 2x Jumping Pull ups) 5:14 (previous: 6:41, 22%)

Ben (I: A: 29kg) 5:49 (previous: 14:06, 59%)

Bernard (B: 29kg, 2x Jumping Pull Ups) 5:43 (previous: 11:12, 49%)

Anton (A: 43kg) 8:03 (previous: 8:43, 8%)

Ellie (I: 14kg, 2x Jumping Pull ups) 7:11

Jo (B: 9kg, 2x Jumping Pull ups) 7:35

Rika (A: 29kg) 8:27

Leandre (A: 29kg) 5:32

Jess (B: 5kg, 2x Jumping Pull ups) 7:32

Amanda (I: 14kg, 2x Jumping Pull ups) 7:23

Graham (I: 29kg, Pull ups) 7:56

Chris (sub Burpees for for Thruster) 4:15

Workout of the Day

Deadlift 5-5-5

then

"This quarter is ours" (courtesy of CrossFit Football) - As quickly as you can, perform 5 rounds of:

• 20m Bear crawl
• 5 Deadlifts with 90% 5RM
• 10 Burpees

Post weight and time to comments.

Huge improvements on FRAN challenge!

Thanks everybody for joining us last night for the finals of the Fran challenge. Overall, we were able to witness some stunning results: Over the last 8 weeks, the participants of the challenge improved on average about 28%! Furthermore, EVERYBODY saw an improvement in their results, even though some started the workout recovering from a flu or with slight injuries. We are SO PROUD!!! You definitely deserved celebrating with some ice cream or other foods that were brought to our paleo potluck. Thanks guys for participating and for sharing the yummy recipies! We will post the detailed results of the challenge tomorrow. All the best to Ben, who did the workout in the morning and could not partake in the ceremony at night because he was moving to the US. You can see in the pictures that he was represented by Rika in the award ceremony. Safe travels, Ben! Awards went to: Biggest Improvement Women's: Janie (33%), Michelle (30%), Charlotte (24%); Men's: Ben (59%), Bernard (49%), Anton (8%). Best time Women's: 1) Kerry, 2) Janie, 3) Charlotte; Men's: 1) Wayne, 2) Anton, 3) Ben.

Workout of the Day

• Thrusters 43/29kg
• Pull ups
  

Post time to comments and compare to April 12th, 2010.

Tonight @ Cape CrossFit

You will be able to perform Fran in our 7am class and in our 5.30pm class. In the evening, after the 5.30pm class, we will have an “after party”, including paleo potluck and CrossFit moviebits. A great opportunity to meet other students and have a nice start into the evening. Here is the programme of the night:

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.

Workout of the Day

"Angie" - As quickly as you can, perform:

• 100 Pull ups
• 100 Push ups
• 100 Sit ups
• 100 Squats

Post time to comments.

Monday evening @ Cape CrossFit

Just as a quick reminder: On Monday, we will be having the Finals of our Fran challenge with ensuing “after party”, including paleo potluck and CrossFit moviebits. A great opportunity to meet other students and have a nice start into the evening. Here is the programme of the night:

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 asap.

One more thing: There will be a 7am class and you can perform "Fran" in that class to be counted for the challenge. So if you prefer coming in the morning, please feel free to do so :)