Events

  • Post Regionals
    08.05.12 by Jobst

    The updates for this week:

    1. This past weekend, from Friday to Sunday, May 4-6, we had the biggest CrossFit event in Africa ever, the CrossFit Games Regionals. Thanks to all the volunteers and judges who helped make this an amazing event and congratulations to Rika (who finished 1st and will represent Africa at the Reebok CrossFit Games), to Team Cape CrossFit (finished 2nd) and Chris (finished 3rd) as well as all the other participating athletes for their amazing performances! You can check out all video from the event on the Games website.
    2. New stuff: Dips stations for the squat racks. World class. More stuff to come soon. Make sure you book your next class now :)
  • Regionals are On!
    01.05.12 by Jobst

    The updates for this week:

    1. This week, from Friday to Sunday, May 4-6, we will have the biggest CrossFit event in Africa ever. It is going to take place in Camps Bay High School. There will be NO classes on those days. If you are not involved as an athlete or volunteer come as a spectator: Cape CrossFit has 50 3-day passes reserved at the entrance for our clients/athletes on a first come first serve basis. The Regionals Schedule is up now.
    2. New stuff: Storage space for your gym bags. World class. More stuff to come soon. Make sure you book your next class now :)
  • Public holidays and Regionals
    25.04.12 by Jobst

    The updates for this week:

    1. Friday, April 27 and Tuesday, May 1 are Public holidays. On Friday, we will have classes only at 7am and 12.30pm, on Tuesday only at 5 & 6pm. On Saturday, we are going to have the 9am class as usual and the Open gym at 10am. On Monday, we have the regular schedule with all classes.
    2. Next week from Friday to Sunday, May 4-6, we will have the biggest CrossFit event in Africa ever. It is going to take place in Camps Bay High School. There will be NO classes on those days. Make sure to get involved as a volunteer (register through the Games website) or come as a spectator. The Regionals Schedule is up now.
    3. New stuff: Floor markers for the 2nd gym area. World class. More stuff to come soon. Make sure you book your next class now :)
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Workout of Thursday, June 17th, 2010

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Workout of the Day

Bench Press 5-5-5

then

As quickly as you can, perform:

  • 9-6-3 Muscle ups
  • 18-12-6 Push ups

Post weight and time to comments.

 

New challenge: FIGHT GONE BAD

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

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.
    • Best score: 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 points.

      • 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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    2 comments

    • Comment Link Jobst Friday, 18 June 2010 19:59 posted by Jobst

      FGB is going be lots of fun. And lots of celebrations to do then. Bring it :)

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    • Comment Link Kerry Friday, 18 June 2010 00:34 posted by Kerry

      FGB!!!! Aaaaagggghhh!! Serious pain! Has Michelle recovered from the last one?

      Also, this little challenge wraps up on my birthday....Roland, remember your promise ;) Can only imagine the thrill of performing FGB in a dress...

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