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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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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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Wednesday, 16 June 2010 11:28

Qualifications for "FGB" Challenge


The CHALLENGE: How Many Points can you get AND how much can you IMPROVE in 8 weeks?Cape_CrossFit_FGB

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:

  1. Wall-ball: 9/6kg ball. (Reps)
  2. Sumo deadlift high-pull: 34/24kg (Reps)
  3. Box Jump: 50/40cm box (Reps)
  4. Push-press: 34/24kg (Reps)
  5. Row: Calories (Calories)

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.

Men's categories:

  • Beginner: 3kg Wall Ball, 30cm box, 14kg Push Press, SDHP.
  • Intermediate: 6kg Wall Ball, 40cm box, 24kg Push Press, SDHP.
  • Advanced: 9kg Wall Ball, 50cm box, 34kg Push press, SDHP.

Women's categories:

  • Beginner: 3kg Wall Ball, 20cm plates, 5kg Push Press, SDHP.
  • Intermediate:  3kg Wall Ball, 30cm box, 14kg Push Press, SDHP.
  • Advanced: 6kg Wall Ball, 40cm box, 24kg Push press, SDHP.

How the Challenge works:

  1. Get registered – get your name on the list and pay the R100 entry (all of it goes back in the “pot” for prize money).
  2. Set your baseline – Monday, July 12th is the prelims. Set your baseline “Fight Gone Bad” score. This will be the number of points off of which we will calculate your improvement.
  3. TRAIN - CrossFit for 8 weeks with the intention of improving your “FGB” score.
  4. SHOW UP for the FINALS – Monday, September 6th. Go for your best “Fight Gone Bad” score!

PRIZES will be awarded for:

  • Most improvement: 1st, 2nd and 3rd place in women’s and men’s divisions.
  • Fastest times: 1st, 2nd and 3rd place in women’s and men’s advanced divisions.

Rules:

  • You must choose the category you are going to compete in and STAY in that category for the finals.

  • Rankings for POINTS:

    • There will be one master list ranking participants based on time.

    • Your POINT rank will be based on your performance within your category.

    • Categories will be listed in the order Advanced, Intermediate, Beginner. This means that all Advanced category finishers will be ranked above all the Intermediate category finishers, who will be ranked above all Beginner category finishers.

    • For example, if you compete in the intermediate category, the best ranking you can have is one below the lowest in the advanced category. So if there are 6 people in the advanced category, your ranking, if you are the fastest intermediate, is #7.

  • Rankings for IMPROVEMENT:

    • There will be one master list ranking participants on percentage improvement.

    • This list is NOT categorized. Your category has no bearing on where you finish on this list.

    • For example, if you compete in the intermediate category, and you have the highest percentage of overall improvement, you would be ranked #1.

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1 Comment

  • Comment Link Sue Tuesday, 29 June 2010 10:47 posted by Sue

    hmmmm box jumps! i want to see an example of each of these and then i will decide.

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