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 Friday, August 20th 2010

Rate this item
(0 votes)

Workout of the Day

Overhead Squat 5-5-5

then

As quickly as possible complete

50 overhead squats 43/29kg

Everytime the bar is put down, do 20 jumping pullups.

Post weight and time to comments.

 

What about abs?

"What about abs?" is the frequent question about what the CrossFit prescription for a "six-pack"-like midsection is. Well, first of all, if you are interested in a visible "six pack", start with nutrition. You can find our downloadable "Elite Fitness Nutrition Guide" in our fitness resources section. Beyond that, CrossFit is more impressed with function than with form (form will follow function anyway...). And the function of the trunc is to stabilize the midline, integrating spine and pelvis, turning it into a rigid unit. The best exercises to do this with are - amongst others: L-Sits, GHD-Situps and ... Overhead Squats!

"It is currently a fad, at this writing, for boys to think they need a "six pack", although most of them don't have an ice chest to put it in." - Mark Rippetoe


Social sharing

Image Gallery

2 comments

  • Comment Link Jobst Friday, 20 August 2010 18:33 posted by Jobst

    Thats it Janie! As long as you keep activating your midsection (preferably under load), you are on the best way of getting there. (for best visibility, follow nutrition guidelines...)!

    This e-mail address is being protected from spambots. You need JavaScript enabled to view it
  • Comment Link JanieB Friday, 20 August 2010 14:46 posted by JanieB

    Ok, so I am trying to ignore the stares from anyone as I make my way up the stares, overhead squatting my computer bag.

    Bring on those abs.

    Are we there yet?

    This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Add comment


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