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 :)
Show Blog

Workout of Thursday, July 1st, 2010

Rate this item
(0 votes)

Workout of the Day

Weighted Pull Ups 1-1-1

then

Double alternating Tabata:

  • Pull ups 
  • Double unders 

Post weight and repetitions to comments.

 

Why pull ups?

You might wonder why we train pull ups so often. Are they really that important? Here is an excerpt from the CrossFit Journal on that matter:

"How significant is the pull-up? In our view the pull-up is:
•     At least as important as any other upper body exercise
•     An essential part of athletic training
•     Perfectly functional
•     A gateway exercise to highly developmental gymnastics movements
•     Singularly unique and valuable, and so has no replacement (“lat pull-down” is a weak substitute)"

How many should you be able to do? We think you cannot really get enough. If you struggle with your first pull up, start with jumping pull ups or use rubber bands for assistance. Set reasonable goals. Start with one, then two, then move your way up to 10 and then 20. Once you get to about 20, it makes sense to improve your maximum pulling strength by adding weights to your pull: Dummbells, kettlebells or a weight vest do the trick. Looking to improve and get one or more pull ups? Show up for class and get some!

Social sharing

Add comment


back to top
  • CrossFit Football
  • Mobility WOD - Kelly Starrett
  • banner_small