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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
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Homepage - Fitness homepage, including blog, for Cape CrossFit, offering CrossFit classes and personal training in Gardens, Cape Town.
Getting started with CrossFit - Information and contact details for getting started with CrossFit training and our personal training program in Gardens, Cape Town.
About performance based Fitness - Read how functional exercise, Olympic Weightlifting, kettlebell training, gymnastics and sprinting improves endurance, strength, coordination and gives you great fitness results.
Health, fitness & longevity - Fitness isn't just a quick fix: It is s state of mind. We envision a community that is healthy, strong and vital, whose participants have the courage to live outside the generally accepted belief that health, fitness and vitality must decline with age.
Fitness Group classes and personal training - Cape CrossFit offers CrossFit group classes as well as personal training 6 days a week. In addition, we offer programs for kids as well as athletes based in Cape Town.
The different personal training program - When you hire a personal trainer at Cape CrossFit, you hire a coach, that will help you with your movement techniques and skills, physical conditioning, and the development of healthy workouts, eating habits, and self-discipline.
CrossFit Cape Town - CrossFit is the best of Weightlifting, kettlebell training, gymnastics and metabilic conditioning (running, cycling, swimming, rowing), put together in workouts that comprise of constantly varied, functional movements, that are executed at (relatively) high intensity. CrossFit is the most efficient, effective and safe exercise program in the world.
Fitness media and testimonials - Find out what the press and our clients have to say about us.
CrossFit schedule and fitness events in Cape Town - Find out the class times for the fitness group classes at Cape CrossFit and see which fitness events CCF will be organizing in the upcoming months in the mother city.
Fitness Resources - Downloadable nutrition logs and guides, skill charts, fitness event details and useful links about nutrition, fitness, strength and conditioning and well as other CrossFit affiliates in South Africa and world wide.
CrossFit South Africa - Find all the affiliates in South Africa in this CrossFit directory.
The best personal training in Cape Town - Find out how to avoid tiredness, intimidation, boredom and frustration on your way to improving your fitness when chosing a personal trainer at Cape CrossFit.
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 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).
Weightlifting clinic with Dutch Lowy on July, 10th
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 .
Qualifications for "FGB" Challenge
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:
- 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)
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.
Nutrition Posts III: Examples
1) Breakfast
Let's have a look at a breakfast situation: A person has a “typical” breakfast, that could be considered “healthy” by some people, but that in fact is not:
- 2 slices of whole wheat bread (92gr)
- 30gr of “light” margarine
- One tomato (200gr.)
- Sugar free “diet” strawberry jam (40gr)
- 1 glass of orange juice (200ml)
Before making any adjustments, here is a quick analysis of this meal:
Nurtition Posts I
1) What am I eating?
In order to figure out what exactly we are eating, it makes sense to see which nutrients we need from food and then figure you where we can get these from. Overall, we can divide nutrients into micro- and macronutrients. Micronutrients are only required in relatively small quantities, such as vitamins and minerals. Macronutrients are required in much bigger amounts and thus it makes sense to focus on these first when looking into nutritional requirements. Macronutrients are protein, carbohydrates and fats. We will look more into what these macronutrients do for us and how much we need of these for different purposes in one of the upcoming posts. For now, let's just figure out where we get these from:
Nutrition Posts II: Special Topics
1) Dairy
Dairy products (milk, cheese, etc.) are not paleolithic foods and thus do not fullfill the dietary quality requirements as outlined previously: They are not part of the diet humankind evolved on and they are linked to autoimmunity and hyperinsulinism as dairy elicits a high insulin response. However, there are some advantages to dairy (and specifically milk) consumption that make it favorable to include in your diet.
An evening @ Cape CrossFit: Finals of the Fran challenge
On June 7th, join us for an evening at Cape CrossFit and take part in celebrating the success of our students! Cheer them on and see how much they have been improving over the last 8 weeks. Then, enjoy the 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:
- 5.30pm Finals of the “Fran” challenge. Our students will attempt to complete the “Fran” workout quicker than they did 8 weeks prior, on April, 12th. “Fran” consists of 21-15-9 Thrusters and Pull Ups. This will take to about 6.30pm. Spectators are welcome.
- 7pm Award ceremony for the “Fran” challenge. Students with the best improvements over 8 weeks and the quickest times overall will receive cash 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, but not necessary, as we will be serving some of our new “paleo snacks” - and show footage from the 2009 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 by June 7th, 3pm.
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!