Cape CrossFit

Men's categories:

• Beginner: Deadlift 43kg, HSPU with Grey/Green Band.
• Intermediate: Deadlift 75kg, HSPU with Green/Blue Band.
• Advanced: Deadlift 100kg, HSPU (unassisted).

Women's categories:

• Beginner: Deadlift 24kg, HSPU with Grey/Green Band.
• Intermediate:  Deadlift 47kg, HSPU with Green/Blue Band.
• Advanced: Deadlift 60kg, HSPU (unassisted).

How the Challenge Works (Diane)

1. GET REGISTERED – Get your name on the list and pay the R100 entry (remember, ALL of it goes back in the “pot” for prize money and prizes).
2. SET YOUR BASELINE – Monday, October 11^th is the qualifying: Set your baseline “Diane” time. This is the time off of which we will calculate your improvement.
3. TRAIN - CrossFit for 8 weeks with the intention of improving your “Diane” time.
4. SHOW UP for the FINALS – Monday, December 6^th. Go for your best “Diane” time!

PRIZES will be awarded for:

• Biggest improvement overall: 1^st, 2^nd and 3^rd place in women’s and men’s divisions.
• Fastest times: 1^st 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 finals.
• 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.
• Rankings for TIME:
  • There will be one master list ranking participants based on time.
  • Your TIME 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 there are 6 people in the advanced category, your ranking, if you are the fastest intermediate, is #7.

In conjunction with the “Diane” challenge and summer coming up, we offer the first CCF nutrition challenge:

How much can you lean out and improve your performance in 8 weeks?

How the Challenge Works

1. GET REGISTERED – Get your name on the list and pay the R100 entry (remember, ALL of it goes back in the “pot” for prize money and prizes). You have to determine the diet that you stick with for 8 weeks so that you can be held accountable. You cannot switch during the challenge.
2. Measure YOUR BASELINE – Appoint with us for taking BEFORE pictures and have your body fat measured. Also, you need to participate in the workout on Monday, October 11^th: Set your baseline “Diane” time. This is the time off of which we will calculate your performance improvement.
3. Take on the challenge – For 8 weeks, stick to your diet with the intention of achieving your body composition goals and improving your performance.
4. SHOW UP for the FINALS – Schedule with us to have AFTER pictures taken and body fat measured until Monday. Also: Go for your best “Diane” time on Monday, December 6^th!

PRIZES will be awarded for:

• Biggest improvement overall: 1^st, 2^nd and 3^rd place.

Rules:

• You must choose a diet when signing up and sticking with it throughout the challenge.

• CCF strongly suggests you pick the PALEO diet (or a variation of it), but you may pick other diets such as the ZONE, as well.

• Rankings for IMPROVEMENT:
  • The overall ranking is a combined ranking of the participants improvement in body composition, body fat and performance. All 3 components will be valued equally.
  • For example: A participant ranks 1^st in body composition, 1^st in body fat and 3^rd in performance improvement will receive a score of 5 (adding up the ranks) and be ranked accordingly. If 5 is the lowest score out of all participant, she will be ranked first overall.
  • For body composition, a jury of CCF coaches will rank the BEFORE and AFTER pictures of all participants by improvement. Biggest improvement will be ranked first.
  • For body fat, participants will be ranked based on the percentage decrease in body fat: Going from 20% to 15% BF equals a 25% decrease. Biggest decrease will be ranked first.
  • For performance increase, participants will be ranked by performance increase according to the rules of the Diane challenge: Biggest improvement will be ranked first, etc.

• Once you have signed up, you cannot bail out. Not finishing will result in a R100 penalty :)