Cape CrossFit

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

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...".