Workout of Saturday, October 2nd 2010
Workout of the Day
In teams of two, perform:
- Maximum number of Handstand push ups in 3 minutes
- Rest 2 minutes
- Maximum distance of Prowler pushes in 3 minutes
- Rest 2 minutes
- Maximum number of Double unders in 3 minutes
- Rest 2 minutes
- Maximum number of Rope climbs in 3 minutes
- Rest 2 minutes
- Maximum distance of Partner carries in 3 minutes
Team has only jump rope, prowler, HSPU station and rope to work with so teams have to manage their rest.
Workout of Friday, October 1st 2010
Workout of the Day
Power Clean 1-1-1
then
Tabata Power Clean + Front Squat (1PCl + 1FS = 1Rep) with 50% of 1RM. Lowest number is the Score.Post weight and score to comments.
Mobility during commercial time!
Another reminder to work on your fitness at all times. Have a look at how our friend and mobility guru Kelly Starrett explains how to get some quality time in in front of the T.V. No worries, mobility disciples - it is not even during the program: You just need to get going during the commercial break and get something good out of it. And yea, you can do it even if you are not watching TV. We have caught some of our athletes doing these drills in the movie theatre. Always time to work on your business, we find. Enjoy!
Workout of Thursday, September 30th 2010
Workout of the Day
Back Squat 1-1-1
then
As quickly as you can, carry 61/34kg worth of weights for a total distance of 200m.
Post weight and time to comments.
Challenge sign up only until next Monday!
Workout of Wednesday, September 29th 2010
Workout of the Day
Weighted Pull up 1-1-1
then
As quickly as you can, perform 6-9-12 repetitions of:
- Dumbbell squat cleans 20/10kg
- Weighted lunges 20/10kg
Post weight and time to comments.
Nutrition Challenge Rules:
Here is some additional information for the nutrition challenge coming up on October, 11th. First off, there is no ranking separation by gender. There will only be one ranking for 1st, 2nd and 3rd place. Everyone participating in the challenge and making a serious effort will win, but participants placed in the top 3 will make it on the podium.
The overall ranking will be determined in 3 equal parts based on body composition improvement, relative loss in body fat and relative performance improvement. For body composition improvement, before an after pictures will be ranked by a jury (CCF coaches) based on visible improvement. For relative body fat loss, the relative loss in bodyfat of the participants will be ranked: Dropping from 20% to 16% bodyfat would constitute of a 20% loss of bodyfat. For relative performance improvement, participants will be ranked based on their improvement in the Diane challenge, irrespective of the category they started in: A 30% improvement in the "beginner" category will rank higher than a 20% improvement in the "advanced" category. To determine the overall ranking, the rakings of each participants in all 3 categories will be added and ranked by lowest number. For example: A participant ranks 1st in body composition, 1st in body fat and 3rd in performance improvement will receive a score of 5 (adding up the ranks). If 5 is the lowest score out of all participant, she will be ranked first overall.
Note that you must choose a diet when signing up and sticking with it throughout the challenge. CCF strongly suggests you pick the PALEO diet (or a variation of it) as we will then be fully able to support you, but you may pick other diets such as the ZONE, as well. You can download the CCF Nutrition Challenge Infos here. Post questions to comments.
Workout of Tuesday, September 28th 2010
Workout of the Day
Press 1-1-1
then
As quickly as you can, perform 3 rounds of:
- 10m Bear Crawl
- 15 Push ups
- 10m Bear Crawl
- 15 Dumbbell Push Press with 20/10kg
Post weight and time to comments.
Cape CrossFit on Health24.com!
Health24's fitness editor Amy has been training with us for the past few month and blogging about her experience. This past week, she published an article about her time at CCF has been published on the Health24.com website: CrossFit in Cape Town. Not only does it contain information about CrossFit and its results, but it does so in a very entertaining way and with lots of links to Amy's fitness blog which is full of detailed experiences of her time at CCF. Great job, we find. Awesome effort in the workouts, Amy, and very nice writing. See you in class soon!
Workout of Monday, September 27th 2010
Workout of the Day
Deadlift 1-1-1
then
As quickly as you can, perform 3 rounds of:
- 30 Deadlifts with 30% of 1RM
- 15 Burpees (with jump over bar)
- 150 Rope Jumps
15 Minute time cap. Post weight and time to comments.
Double challenge in 2 weeks: Diane & Nutrition. Sign up only until next Monday!
The upcoming CCF challenge on October 11th is going to HUGE! This time, we will not only measure every participants improvement in a workout (Diane), but we will also see how much participants can lean out / improve their body composition over 8 weeks. The perfect challenge for everyone that wants to "get in shape" for summer! Deadline for signups: Monday, October 4th!
As quickly as you can, perform 21-15-9 repetitions of:
- Deadlifts
- Handstand push ups
The CHALLENGE: How much can you IMPROVE YOUR PERFORMANCE in 8 weeks?
How much can you LEAN OUT and IMPROVE YOUR BODY COMPOSITION & PERFORMANCE in 8 weeks?
Qualifying: Monday, October 11th
Finals Day: Monday, December 6th
Entry Fee: R100 for each challenge (all goes towards prizes)
Prize: Win the pot!
Workout of Saturday, September 25th 2010
Workout of the Day
As quickly as possible complete:
- 5 prowler pushes 40/20 kg
- 50 kettlebell swings 16/12 kg
- 50 wall jumps
- 50 pushups
- 5 rope climbs
You can break up any of the exercises as you need to.
Workout of Friday, September 24th 2010
Workout of the Day
Max one armed ring rows. 3 attempts.
then
Double alternating tabata:
- ring rows
- double unders (1:3 single rope jumps)
Post number of repetitions and time to comments.
Beach workouts
We have been asked now a couple of times about workouts at the beach. Those can be a lot of fun, but obviously it only makes sense if most of you are in favor of them and prefer them to workoing out in the gym as we can only be at one place at a time (we are experimenting with that time machine thingy, but it has not worked out quite yet...). So let us know (post below) if you in favor or against beach workouts (they would take place on Saturdays at 9am).
Only 7am class today!
Due to the public holiday today, there will be no classes in the evening. Instead, join us for the class and 7am and enjoy the long week end!Workout of Thursday, September 23th 2010
Workout of the Day
Turkish Getup 4-4-4 (2 each arm)
then
For time, perform 21-15-9 repetitions of:
- Knees to elbows
- One armed overhead squat 20/10kg
Post weight and time to comments.
Happy birthday, Ceri!
Stealth Stretching
Stretching is uncool, right? Wrong! Have a look at this, crew: Our friend Kelly Starrett at San Francisco CrosSFit demonstrates how to defeat the evil chair at work and shows you how to keep flexible when you are out clubbing. You mobilize your joints on a party and no one even notices: It's called stealth stretching, folks! All right, now that you have no more excuses: get at it and score some points!
Only 7am class on Friday!
Due to the public holiday on Friday, there will be no classes in the evening. Instead, join us for the class and 7am and enjoy the long week end!Workout of Saturday, September 11th 2010
Workout of the Day
Get the best ranking on every station:
- push the prowler for distance with 40/20kg
- kettlebell swings for repetitions with 24/16kg
- shuttle sprints for distance
- wall balls for repetitions 9/6kg
- pushups for repetitions
- wall jumps for repetitions
Combine your score to get your final ranking.
Jason twice!
Jason Lilley had a good week at Cape CrossFit: After achieving his first Double Under on Tuesday, he managed do perform his first ever pull up at Cape CrossFit. A good reason to point both thumbs up. Congratulations, Jason!
