WOD & News

Tomorrow we are starting "Skill Week"! We are entering what can be called a "Deload" transition week in our strength cycle and are using this opportunity to focus a lot on your movements in a work:rest type of programming. Very often athletes come to me after a particularly tough Metcon workout, (in ...

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Lets get gymnasty.

15 June 2015

You cannot kip your way off a rock face. When we think of a gymnast, the general image that comes to mind is that of a tiny, creepily flexible, tight bun sporting, usually Russian female thus creating a further disconnection between ourselves as CrossFit athletes and the movements of the sport itsel ...

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I had a dream.. When the Fittest in Cape Town set up for 2015 was announced I quickly made a plan: I wanted The Honey Badgers to get a chance to defend their title and at the same time I wanted Cape CrossFit to have a "second team" that was competitive enough to fight for a spot on the podium AND I ...

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Contrary to what some Instagram feeds might portray - ripped hands are not cool. It is an avoidable and unnecessary rookie (unless you are Camille and busting our hundreds of pull ups) mistake which leaves our bars bloody, your hands sore and sets you back in your training. Here are some tips to loo ...

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There's actually such a thing as Post Open Blues where CrossFitters around the world feel a lack of purpose in their training after the last Open WOD since there is "nothing to push hard for anymore". I believe this to be utterly false. Where do we go from here? Now is the time to define new goals! ...

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Cape CrossFit has kicked off its CCF Mini Wolves Program and you can get your kids in for free for the entire month of February! CrossFit Kids has proven to not only be a great way for kids to have fun while becoming stronger, more coordinated and just better prepared for any physical challenges in ...

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Coach Mark during Fran, one of his PB's the last week. A couple of times a year our head coach runs a test week where we get to test our performance on major lifts and workouts off the back of a training cycle. In the last week I hit 8 new Personal Bests (PB’s) across lifting and workouts: 1 rep max ...

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What a weekend! If you look closely in this picture you'll find +30 family members from Cape CrossFit supporting their 6 coaches who were competing in the final event of the weekend - Cape Town representing for sure! The CCF Family. I'll get to the competition itself shortly, but I have to start wit ...

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So, we have been talking about it for quite a while and I am very excited to announce that we are finally starting our "Werewolf Extra Volume Program"! Time to unleash the beasts. Who should be following this program? Let me start with saying that not everyone should be following this program, corre ...

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Your new best friend.. What is the New Skill Chart? Well, easily explained it's a way of validating that all your hard training is really paying off. Benchmark workouts and Benchmark lifts are still great ways of seeing your improvement, but with the new skill levels you can also easily see how day ...

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