FiCT 2012: Part 1 Following Zuriah Davis

Hi Guys!

A very Happy and Prosperous 2012 to you all! I'm looking forward to a year of absolutely Epic training and progression!

First up this year we're gonna be following the progress of  an awesome client, who aims to place in the top 10 ladies at the FiCT competition on February 11 2012. The Fittest in Cape Town write up reads as follows:

" FiCT is the ultimate test of fitness. Similar to theCrossFit Games , which annually determine the fittest athletes on earth, FiCT is an event in which Africa’s fittest athletes compete in a variety of workouts in order to determine who is the fittest woman, man and gym/team in the mother city."


The workouts for 2011 were:
Workout 1: Complete as many rounds as possible in 12 minutes of:
* 50 Rope Jumps
* 10m Walking lunges (with 11.3/4.5kg held overhead)
* 15 Kettlebell swings (with 24/16kg)
* 10m Walking lunges (with 11.3/4.5kg held overhead)
* 100m Run
The workout was performed outside on grass. 
Top score women: Kate Munnik (4 Rounds + Rope jumps + WL). Top sore Men: Neil Scholtz (5 Rounds).

Workout 2: Within 7 Minutes:
Perform your 5RM Deadlift. Add to this number your best 3 sets of Pull ups.
Top score women: Janie Smit (119). Top score men: Grant Elario (232).

Workout 3: 
Men: Row 375m, perform 50 Wallball shots (7kg ball) onto a 3m high target, row 375m. 
Top score: Neil Scholtz (4min 55sec).
Women: Row 250m, perform 30 Wallball shots (4.5kg ball) onto a 3m high target, row 250m. 
Top score: Kathryn Green (4min 05sec).


Workout 4: “Last Man/Women standing”. With a running clock,
Within the first minute, perform 1 Burpee + jump over barbell and 1 Thruster (Front squat + Push press) with 29/15kg. 
Within the second minute, perform 2 Burpee + jumps over barbell and 2 Thrusters, etc. until you cannot perform the required number any more. 
Every rep counts. 
Top score women: Ellie Hagopian (10 Rounds, 11 Burpees, and 7 Thrusters). Top score men: Craig Reichman (11 Rounds).

The Thruster.

So hold thumbs for her as we work toward this goal in the next 6weeks! 

You can check out the FiCT page here: http://www.fittestincapetown.com/fittest-in-cape-town/.

I will keep you posted! Stay Fit!!