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 Monday, July 19th, 2010

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Workout of the day

Press behind the neck 1-1-1

then

"Baseline"

  • Row 500m
  • 40 squats
  • 30 situps
  • 20 pushups
  • 10 pullups

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The Baseline

Nearly everybody that trains at Cape CrossFit has done the „Baseline“ before. The workouts consists of a 500m Row, followed by 40 Squats, 30 Sit Ups, 20 Push Ups and 10 Pull Ups. We use it as an initial assessment which gives everybody a „Baseline“ (hence the name) that helps them assess their training progress over time. So today is a great opportunity to look back at your previous scores to see by how much you have improved since then.

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7 comments

  • Comment Link JanieB Monday, 19 July 2010 16:53 posted by JanieB

    I am done with schmodels remember Jobst.
    Now if there is not blood, sweat and tears involved, then I should not be in it.

    Blood is just red sweat!

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  • Comment Link Jobst Monday, 19 July 2010 15:45 posted by Jobst

    Janie, you were dearly missed. Overall great job on the workout, crew!

    Chris that is "Blue Steel" i believe? Reminds me I still have to watch the movie!!! :)

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  • Comment Link JanieB Monday, 19 July 2010 14:22 posted by JanieB

    I am so very glad I missed this photo opportunity.

    Come on guys, where's the grit?

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  • Comment Link Hans Monday, 19 July 2010 13:55 posted by Hans

    Yuthith that was one tough circuit!

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  • Comment Link Kerry Monday, 19 July 2010 12:30 posted by Kerry

    always good when the guys are fussier then the girls ;)

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  • Comment Link Chris Monday, 19 July 2010 09:23 posted by Chris

    Hahaha, I think I've seen Zoolander one time to many...
    We as a team though! ;)

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  • Comment Link Wayne Pringle-Wood Monday, 19 July 2010 08:25 posted by Wayne Pringle-Wood

    Nice pose Chris! I think all the girls are checking you out in the picture on the right.

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