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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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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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Workout of Monday, July 19th, 2010

Written by Roland
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Workout of the day

Press behind the neck 1-1-1

then

"Baseline"

  • Row 500m
  • 40 squats
  • 30 situps
  • 20 pushups
  • 10 pullups

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The Baseline

Nearly everybody that trains at Cape CrossFit has done the „Baseline“ before. The workouts consists of a 500m Row, followed by 40 Squats, 30 Sit Ups, 20 Push Ups and 10 Pull Ups. We use it as an initial assessment which gives everybody a „Baseline“ (hence the name) that helps them assess their training progress over time. So today is a great opportunity to look back at your previous scores to see by how much you have improved since then.

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7 comments

  • Comment Link JanieB Monday, 19 July 2010 16:53 posted by JanieB

    I am done with schmodels remember Jobst.
    Now if there is not blood, sweat and tears involved, then I should not be in it.

    Blood is just red sweat!

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  • Comment Link Jobst Monday, 19 July 2010 15:45 posted by Jobst

    Janie, you were dearly missed. Overall great job on the workout, crew!

    Chris that is "Blue Steel" i believe? Reminds me I still have to watch the movie!!! :)

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  • Comment Link JanieB Monday, 19 July 2010 14:22 posted by JanieB

    I am so very glad I missed this photo opportunity.

    Come on guys, where's the grit?

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  • Comment Link Hans Monday, 19 July 2010 13:55 posted by Hans

    Yuthith that was one tough circuit!

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  • Comment Link Kerry Monday, 19 July 2010 12:30 posted by Kerry

    always good when the guys are fussier then the girls ;)

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  • Comment Link Chris Monday, 19 July 2010 09:23 posted by Chris

    Hahaha, I think I've seen Zoolander one time to many...
    We as a team though! ;)

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  • Comment Link Wayne Pringle-Wood Monday, 19 July 2010 08:25 posted by Wayne Pringle-Wood

    Nice pose Chris! I think all the girls are checking you out in the picture on the right.

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