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.

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)

I thought about this last night. I was sitting at home waiting for the roast chicken to be ready totaly shattered hands in a total mess. All from angie, It suddenly hit me. I didn't eat properly today for this. Not that I didn't eat paleo but I wasn't prepared for the WOD or afterwards. What do I mean? Okay been eating paleo for a while now, make great progress you perform better. However something could still be missing. You feel wrecked after a workout or you are not quite sleeping right or somedays you struggle to eat(yea this happens to me).

My brother Called me from Heathrow last week thrusday night on his way back to Zimbabwe. I told him to stop being a dumbass and come to Cape Town. Luring him with Kiteboarding until the sunsets and parting up until its light enough to Kiteboard again.
Well the wind didn't blow and he slept like a security guard most of the weekend. So much for that.

On your paleo journey you might come across the biggest hurdle what the hell do I eat for breakfast? You hate eggs, you can't put meat in your  body that early or you are eating fruit (frucose == sugar) for breakfast.  I have wanted to do a post on breakfast for a while but its hard as there is not really much you can say about it. This week I got my ass in to gear and thought about my breakfasts!

I am about change your world. Well maybe not. My breakfasts are not mindblowing WOW I could eat that every day. I try to make up for this in the evenings where I think most of my meal are decent.

<-- BTW don't eat this, and don't do this http://theoatmeal.com/comics/cook_home

 

 

How to not mess up a meal? cook paleo.

Yup its that simple how many times (in the past) has your meal been a royal screw up?

When I used to cook normal it was 50% hit or miss rate

So I have not posted in a while, I don't apologize I have been busy, working travelling learning making decisions.

In my quick hiatus from satisfying your paleo food pron cravings I have been reading a lot about paleo, Robb Wolf's book the Paleo solution and few websites here and there.



 

What are you doing Wayne? we don't eat mash potatoes keep it real!

When was the last time you got your mash on? for me its been ages, I love mash potatoes, I like them light and smooth almost like cream (I used make them with a stick blender). Walking around last night I saw this huge bastard of a pork chop and I had to get my mash on with this sucker. I remember seeing something on everydaypaleo.com about mash blackberried that and walked out with a bunch of turnips.

I was nervous. After my food fail of Wednesday night I know I wasn't on my game never cooked turnips this way this is going to be interesting! Well when I sat down to eat them they where awesome! a bit of horseradish taste.Went very well with the pork chop.

 

 

 



I had a food fail last night, not in the sense of going out to smash donuts but in the sense that what I cooked looked nothing like I imagined and tasted pretty average overall.

Looking back at the whole mean thing I set myself up for the food fail way in advance

• I have been busy this week and have not shopped relying on whats in the fridge for my meals
• Work has been all out i don't actually know how I am ever going to catch up.
• Teaching crossfit until 7:30 is awesome cause the basics class is making great progress, however it does leave me very hungry by the time I get to eat I am starving. this does not let you make good shopping choices see above. Damn and I know how to meal plan for a week!

I liken paleo land to Walt Disney world in Orlando Florida, its fun exciting and lots to do, but there are not any fat people here riding around on motorized chairs trying to squash them selves in roller-coaster seats wearing mickey mouse ears, eating deep fried turkey drumsticks gallon cokes and with candy flossy fingers.