Featured Image – Reminder 2-12 December – we will be hosting our 2020 Endurade Online East Cape Champs. We have divisions for everyone, including BEGINNERS AND A HOME-BASED division! Give yourself an opportunity to win some awesome lucky draw prizes!!
Please find all the info at these quick links:
LUCKY-DRAW PRIZES / Position PRIZES can be found at: https://eastcapechamps.co.za/prizes/
Format details: https://eastcapechamps.co.za/event-format/
Registration: https://eastcapechamps.co.za/registration/
If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).
#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth
Foam Roll/Trigger/Warm-up/Mobilise/Activate
ONLINE WHITEBOARD/COACHING – 011220
Please find the Whiteboard Explanation here and the Coaching below for today’s workout…
Please contact us with any questions by cell or on what’s app at:
0784517637 (Coach Dave) / 0822944258 (Coach Anje)
ENJOY:)
RX’ED, LITE and HOME WODS
Last completed 9 Oct 2018…
1) AMRAP the following for 12 min for Max Reps/Distance (6 Rnds):
Min 1 – HS Walk (m)
Min 2 – Wall Balls (10kg/6.3kg)
Score = Total Reps and Distance
then…
Scaling – choose a level of difficulty or load that you can continue moving with only taking 1-2 shorter rest periods (5-8 sec) each min
CFA LITE Options:
RX – Thruster sub WB (25kg/15kg)
1 WW = 3m HSW; Half WW = 1.5m HSW
Int1 – WB/sub Thr (22.5/15kg); HSW
Int2 – WB/sub Thr (22.5/15kg); HSW
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg; HSW/WW;
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); Half WW
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg); BW (str)
Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg); BW (bnt)
CFA LITE Options – USA Equivalents:
RX – Thruster sub WB (55kg/35kg)
1 WW = 3m HSW; Half WW = 1.5m HSW
Int1 – WB/sub Thr (50/35lb); HSW
Int2 – WB/sub Thr (50/35lb); HSW
Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb; HSW/WW
Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb); Half WW
Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb); BW (str)
Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb); BW (bnt)
then…
2) Complete 4 Rnds FT of:
15 Muscle-ups
150 Double-unders
NB – Everytime you break/fail a rep/trip up, complete 4 Burpee BJO (61cm/51cm)
TC = 18 min
Score = Time/TC plus 1 sec/rep missed
Scaling – choose between Muscle-ups (assisted if need)/Pull-ups and DU’s/SU’s that you can complete in 2-3 sets a round.
CFA LITE Options:
RX – M-up Sub 30 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 30 reps on 25/15kg;
Int1 – 80 DU, 20 MU or BOR
Int2 – 70 DU, 20 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR
Int3 – 60 DU, 20 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR
Beg1 – 90 SU, 30 PU (P/G), 30/24 Push-ups (Ts), BOR, Bp BSO (61/51cm)
Beg2 – 80 SU, 30 RR (1,5m/1m), 30 Push-ups (Ts/Kns), BOR, BP BSO (51cm)
Beg3 – 70 SU, 30 RR (1m/0,5m), 30/24 Push-ups (Kns), BOR, Bp BSO (41cm)
CFA LITE Options – USA Equivalents:
RX – M-up Sub 30 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 30 reps on 55/35lb
Int1 – 80 DU, 20 MU or BOR
Int2 – 70 DU, 20 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR
Int3 – 60 DU, 20 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR
Beg1 – 90 SU, 30 PU (P/G), 30/24 Push-ups (Ts), BOR, Bp BSO (24/20inch)
Beg2 – 80 SU, 30 RR (4Ft11″/3Ft3″), 30 Push-ups (Ts/Kns), BOR, Bp BSO (20inch)
Beg3 – 70 SU, 30 RR (3Ft3″/1Ft7″), 30/24 Push-ups (Kns), BOR, Bp BSO (16inch)
EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!
COMPETITORS WOD
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@algoacrossfit.com for details & fees.
Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018). See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/
Cool-down/Trigger Ball/Foam Roll/Stretch
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