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Nutrition

Nutrition

As nutrition is an integral part of performance, we have compiled a comprehensive list of to-dos. Topics include: food nutrients, food quality, food quantity as well chapters on eggs, diary and fish oil. We also offer some examples for your convenience!

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How We Are Different

How We Are Different

Why Crossfit? Results. Period. Coaching vs. Personal Training Exercise Selection Equipment Training vs. Exercising Space

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About Cape CrossFit

About Cape CrossFit

Cape CrossFit is a school of performance based fitness located in Gardens, Cape Town. We teach basic to advanced level classes in functional exercise, athletic conditioning, plyometrics, kettlebell training, Olympic weightlifting, medicine ball and dumbbell training, ...

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Qualifications for "Fran" Challenge


The CHALLENGE: How FAST are you AND how much can you IMPROVE in 8 weeks?

The workout: Fran (21-15-9 Thrusters, Pull ups).Cape_CrossFit_2010-01-28_Antonx

Qualification: Monday, April 12th.

Finals: Monday, June 7th.

Entry fee: R60.

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

Men's categories:

  • Beginner: 29kg thrusters, 2x jumping pull ups
  • Advanced: 43kg thrusters, unassisted pull ups

Women's categories:

  • Beginner: 5kg thrusters, 2x jumping pull ups
  • Intermediate: 15kg thrusters, 2x jumping pull ups
  • Advanced: 29kg thrusters, unassisted pull ups

 

How the Challenge works:

  1. Get registered – get your name on the list and pay the R60 entry (all of it goes back in the “pot” for prize money).
  2. Set your baseline – Monday, April 12nd is the prelims. Set your baseline “Fran” time. This will be the time off of which we will calculate your improvement.
  3. Train – CrossFit for 8 weeks with the intention of improving your “Fran” time.
  4. Show up for the finals – Monday, June 7th. Go for YOUR best “Fran” time!

 

PRIZES will be awarded for:

  • Most improvement: 1st, 2nd and 3rd place in women’s and men’s divisions.
  • Fastest times: 1st, 2nd and 3rd place in women’s and men’s advanced divisions.

 

Rules:

  • You must choose the category you are going to compete in and STAY in that category for the finals.

  • Rankings for TIME:

    • There will be one master list ranking participants based on time.

    • Your TIME rank will be based on your performance within your category.

    • Categories will be listed in the order Advanced, Intermediate, Beginner. This means that all Advanced category finishers will be ranked above all the Intermediate category finishers, who will be ranked above all Beginner category finishers.

    • For example, if you compete in the intermediate category, the best ranking you can have is one below the lowest in the advanced category. So if there are 6 people in the advanced category, your ranking, if you are the fastest intermediate, is #7.

  • Rankings for IMPROVEMENT:

    • There will be one master list ranking participants on percentage improvement.

    • This list is NOT categorized. Your category has no bearing on where you finish on this list.

    • For example, if you compete in the intermediate category, and you have the highest percentage of overall improvement, you would be ranked #1.

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