Cape CrossFit

On June 6th, 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 past 8 weeks. Then, enjoy the ensuing traditional Paleo potluck and CrossFit moviebits. A great opportunity to meet other students and have a nice start into the evening. Here is a rough outline for the programme of the night:

• 5pm: Finals of the "elisabeth" challenge. Our students will attempt to get a better time at the "elisabeth" workout than they did 8 weeks prior, on April 11. This will take to about 7.30pm. Spectators are welcome. If you are competing: You can do "elisabeth" in any of our classes, including 6 & 7am.
• 7.45pm: Award ceremony for the "elisabeth" and the Paleo Lifestyle challenges. Students with the best improvements over 8 weeks will receive prizes.
• 8pm: "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 - 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 Friday, June 3.

As quickly as you can, perform 15-12-9 of:

• Squat cleans

• Ring Dips

Men's categories:

• Beginner: Cleans 29kg, Dips / red band assist RD.

• Intermediate: Cleans 43kg, Ring dips unassisted.

• Advanced: Cleans 61kg, Ring dips unassisted.

Women's categories:

• Beginner: Clean & Jerk 14kg, Dips / blue band assist RD.

• Intermediate: Cleans 29kg, Dips / red band assist RD.

• Advanced: Cleans 43kg, Ring dips unassisted.

Overall, the Finals of the Diane & Nutrition challenge on Monday were a great success. Everybody put up great performances and gave all they had. We are very proud! Here are the results from the podium:

• Fastest Diane time (Men's): Anton Magnus (unscaled in 7min 57 sec).
• Biggest Diane improvement (Men's): 1. Frank Pope (245%), 2. Mark Boonzaier (158%), 3. Daniel Pagmar (61%).
• Fastest Diane time (Women's): Ellie Hagopian (unscaled in 15min 31 sec).
• Biggest Diane improvement (Women's): 1. Kathryn Green (179%), 2. Amy Froneman (101%), 3. Liezl McCarty (98%).
• Biggest improvement Nutrition challenge: 1. Frank Pope, 2. Mark Boonzaier, 3. Grant Elario & Jo Youens

Results of the Diane challenge

Here are the results of everybody that competed in "Diane" including their time from 8 weeks ago, where available. As you can see, the results are very impressive, with nearly everybody putting up a better time than before and an average improvement of about 100%! Meaning that on average, they could get the same amount of work done in half the time, i.e. their power output nearly doubled!!! In 8 weeks, that is quite simply an AMAZING result. As we did not practice this workout over the last 2 months, this is a good indication of everybodies overall fitness improvement. Here are the results of "Diane" in detail:

• Ellie (Advanced): 15m 31s (before: 14m 13s), Improvement: -8%.
• Janie (Intermediate): 4m 4s (6m 24s), Improvement: 57%.
• Monique (I): 9m 49s (12m 56s), Improvement: 32%.
• Amy (Beginner): 2m 40 s (5m 21s), Improvement: 101%.
• Liezl (B): 3m 4s (6m 04s), Improvement: 98%.
• Kathryn (B): 2m 17s (6m 22s), Improvement: 179%.
• Meggie (B): 2m15s (4m 53s; Improvement: 117%.
• Jo (B)*: 3min 9sec (7m 06s), Improvement: 125%.
• Hanlie (B)*: 3min 30s (7m 20s), Improvement: 110%.
• Jacqui (-)*: 2m 52s (5m 51s), Improvement: 105%.
• Anton (A): 7m 57s (9m 15s), Improvement: 16%.
• Ralf (A): 12m 43s (20m 18s), Improvement: 60%.
• Robert (I): 2m 18s (3m 41s), Improvement: 60%.
• Daniel P. (I): 2m 57s (4m 45s), Improvement: 61%.
• Mark (B): 2m 55s (7m 31s), Improvement: 158%.
• Frank (B): 2m 55s (10m 04s), Improvement: 245%.
• André (I)*: 4m 36s (8m 29s), Improvement: 84%.
• Grant (I)*: 2m 57s (10m 25s), Improvement: 253%.
• Wim (B)*: 2m 53s (4m 8s), Improvement: 43%.

* = Only did Diane as part of the Nutrition challenge.

The results of the Nutrition challenge

The determination of the results of the nutrition challenge was almost like a science for itself. We wanted it to be as useful as possible - and taking into account all the aspects of what nutrition should do: Make you look, feel and perform better. Hence, the final result was determined my 3 equal parts: Performance improvement in the Fran challenge, relative bodyfat loss in % and comparison of before/after pictures (3 judges voting independently). All participants were ranked in each of the criteria and the ranks were added up. The lowest score was ranked first in the challenge etc. See above Mark who scored best on his before/after pictures. Here is the overall as well as the detailed results:

Performance improvement:

1. Grant Elario (253%)
2. Frank Pope (245%)
3. Kathryn Green (179%)

Relative bodyfat loss:

1. Robert de Florenca (33.3%)
2. Wim Coetzee, Anton Magnus (30%)

Before/after pictures:

1. Mark Boonzaier
2. Frank Pope
3. Ralf Linka

Overall:

1. Frank Pope (2^nd, 5^th 2^nd)
2. Mark Boonzaier (5^th, 9^th, 1^st)
3. Grant Elario (1^st, 7^th, 8^th) & Jo Youens (4^th, 4^th, 8^th)

On September 6^th, 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:

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 7^th, 3pm.

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

Walk the Talk - The "Fight Gone Bad" Challenge

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:

 

Workout of the Day

In teams of two:

Try to hold a free handstand for as long as possible. You have three attempts.

then

21-15-9

• Wall balls 9/6kg
• Kettlebell sumo deadlift highpulls 24/16kg

Post both times to comments.

Make sure to sign up for the "Fight"!

Keep in mind: we have the weightlifting clinic with Dutch tomorrow at 9am. Then, on Monday next 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:

Workout of the Day

Thruster 5-5-5

then

In 8 minutes, perform as many rounds as possible of:

• 5m walking lunges
• 10 elevated pushups
• 5m crab walk
• 10 pullups

Post weight and time to comments.

Cape CrossFit on Amy's Fitness Editor Blog

Over the next few months, Cape CrossFit will be featured on Amy's Fitness Editor Blog at Health24.com. On this blog, she posts about her endeavors in fitness, running, about new gear etc. We put Amy (and all of you who train with us) to the challenge: She will be competing in the "Fight Gone Bad" challenge starting next Monday and write about her improvements over the upcoming 8 weeks. We are looking forward to following her progress in the challenge and to see how much her running will improve during this time, as well. Keep checking back at her blog, and read her first two posts about CCF, "CrossFit Training 1 FitnessEd 0" and "Oh my aching derriere...".

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:

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.