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

Press 1-1-1

then

Double alternating Tabata:

• Push ups
• Walking lunges

Post weight and time to comments.

Happy birthday, Wayne!

On this day, our very own Wayne P-W has his birthday! Nobody really knows how old he actually is, so let's say he now is of legal age in most countries. So if you already liked him a lot, now is the time to like him a little more and give him a big hug if you see him in the gym. He might invite you to share some water and nuts to celebrate the occasion: No beer and cake any more as he told me he is strict paleo again - one day and counting...  All the very best for your birthday, brother!

Workout of the Day

Deadlift 5-5-5

then

As quickly as you can, perform 5 rounds of:

• 5 Deadlifts with 80% of your 5RM
• Run 10m
• 15 Squats
• Run 10m

Post weight and time to comments.

Results of the FGB challenge

Overall, the Finals of the Fight Gone Bad challenge on Monday were a great success: Over 20 people performed one of the toughest CrossFit workouts - some of them for the first time. Everybody put up great performances and gave all they had. We are very proud! Here are the results of everybody that competed in the workout, 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 14,7%! Keeping in mind that it is one of the toughest CrossFit workouts to improve on, this is a great result. As we did not practice this workout over the last 2 months, this is a good indication of everybodies overall fitness improvement. Watch this space as we will post the next challenge in the upcoming weeks. Here are the results in detail:

Amy (Beginner) 406 (previous: 347)

Kathryn (B) 492

Jo (I) 265

Ceri (B) 301

Andy (B) 369 (317)

Jason (I) 317 (344)

Lynda (I) 416 (301)

Sue (B) 354 (284)

Anton (A) 294 (250)

Bernard (I) 310 (265)

Dijon (B) 260 (207)

Wayne (A) 261 (289)

Lluwellyn (I) 242 (204)

Daniel P. (A) 201 (180)

Janie (A) 223 (183)

Kerry (A) 214 (219)

Ellie (A) 287 (242)

Robert (I) 334

Ralf (I) 296

Daniel M. (I) 286

Justin (I) 316

Workout of the Day

Snatch Pull 2-2-2

then

As quickly as you can, perform 30-20-10 repetitions of:

• Double unders
• Knees-to-Elbows

Post weight and time to comments.

Great results on FGB challenge!

Thanks everybody for joining us last night for the finals of the Fight Gone Bad challenge. Overall, we were able to witness some stunning results in a workout that is really hard to improve on. Over the last 8 weeks, the participants of the challenge showed some great improvements and definitely deserved celebrating with some of the great foods that were brought to our paleo potluck. Thanks guys for participating and helping out! We will post more detailed results of the challenge tomorrow. Here are the podium results from yesterday: Biggest Improvement Women's: Lynda (38%), Sue (25%), Janie (22%); Men's: Dijon (26%), Lluwellyn (19%), Anton (18%). Best score Women's: 1) Ellie, 2) Janie, 3) Kerry; Men's: 1) Anton, 2) Wayne, 3) Daniel P.

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

In teams of 2:

As quickly as you can, perform 100 thrusters with 43/29kg.

The thruster only counts if the other person is in a full handstand.

Post time to comments.

Workout of the Day

Clean 1-1-1

then

As quickly as you can, perform 5 rounds of:

• 10 Hang power cleans with 43/29kg
• 10m Overhead walking lunges 9/6kg
• 10 Push ups
• 10m Overhead walking lunges 9/6kg

Post weight and time to comments.

Fight Gone Bad Schedule on Monday

Upcoming Monday, we have the Finals of the Fight Gone Bad challenge. While we will have the last workouts at 5.30pm at night, you can come in as usual at 7am and do the workout in the morning - and hopefully still join us for the Paleo potluck at night. Now, we expect that there will be A LOT OF people for the 5.30pm class, so expect that we will have at least 3 heats for the workouts. Also, we may have an early heat: People that come in before 5pm will be able to do the workout before the actual class and then kick back to enjoy the fun. So by all means: Try to make it early (5pm) on Monday!

Workout of the Day

Dynamic box squats 3-3-3

then

In 5 minutes, complete as many rounds as possible of:

• 5 chest to bar pullups / ring rows
• 10m burpee broad jumps

Post weight and time to comments.

Belly tight!

Today is another day to work on a tight belly. Or abs - or midsection. Have a look at the above video where Kelly explains why: While the spine is under load (such as in a box squat), we want to keep it stable. In order to do reduce spinal movement under load, we want to keep our belly and lower back engaged, tight. For anybody that moves their spine during the movement, it's 10 burpees for the group. Just to make a point on how important a tight belly is.

Workout of the Day

Weighted Push up 3-3-3

then

As quickly as you can, perform 3 rounds of:

• 30 Wall balls with 9/6kg
• 30 Double unders

Post weight and time to comments.

What is Paleo again?

Next week, on Monday, after the Fran challenge, we will have another Paleo potluck. Which means, there will be some very nice dishes you can devour while watching footage from the 2010 CrossFit Games and chat with your CCF buddies. Awesomeness. To have lots of food choices there, it helps if you bring some along as well, if you can. Restriction: It has to be paleo. Meaning humans had that stuff available over 10,000 years ago such as meats vegetables, fruit, nuts etc. No grains, beans, potatoes or milk and mostly unprocessed foods. Think grass fed beef, game, berries, nuts, etc. Got it?

Workout of the Day

Find the maximum weight that you can deadlift

then

As fast as possible, complete 30 manmakers with 20/10kg dumbbells.

Post weight and time to comments.

What is a Man Maker?

Well, find out in the video above. It is easier than a verbal explanation. Also note that the guy is breathing hard after 2 repetitions. This gives us an indication what today's metabolic conditioning is going to be about: Endurance and stamina for the most part and about 8 other physical skill along with it. Enjoy!