Featured Video – Our 2017 Endurade/Nutritech East Cape Champs… This year, becuase of COVID-19, we are doing this Online! You can complete this at your own Box, Facility and/or Home! Yes we have a Home-Based Division this year because of COVID-19! For more info visit: https://eastcapechamps.co.za/
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 firstname.lastname@example.org / 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
ONLINE WHITEBOARD/COACHING – 021220
Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app.
Please contact us with any questions by cell or on what’s app at:
0784517637 (Coach Dave) / 0822944258 (Coach Anje)
RX’ED, LITE and HOME WODS
1a) T/Challenge and Gains Challenge Members – Complete Re-test 2 for Helen (see yesterday) or 12.1 (AMRAP 7 Target Burpees)
Open Workout 12.1 Reebok CrossFit Games – Complete as many reps as possible in 7 minutes of:
Burpees (Target 15.24 cm – 6 inches)
Score = Total Reps
This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
CFA LITE Options:
Rx to B1 – Same
B2 and B3 – No target (bring feet together and clap overhead)
For the rest complete …
1b) Complete the following FT:
5-4-3-2-1 Hang Clean (Squat) (120kg/84kg or 75% 1RM)
TC = 8 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
Int1 – 100/70kg
Int2 – 85/60kg
Int3 – 72/50kg
Beg1 – 60/40kg
Beg2 – 45/30kg
Beg3 – 35/20kg
USA Equivalents – CFA LITE Options:
RX – 264/185lb
Int1 – 220/155lb
Int2 – 185/130lb
Int3 – 160/110lb
Beg1 – 130/90lb
Beg2 – 100/65lb
Beg3 – 80/45lb
Home-Based CFA LITE Options
RX – 25kg/15kg – 20-18-16-14-12 Reps ; Run remains the same
Int1 – 22.5/15kg
Int2 – 20kg/15kg
Int3 – 20/12kg
Beg1 – 15/10kg
Beg2 – 12/8kg
Beg3 – 8/5kg
then everyone completes (2)…
2) OHS 3-3-3-3-3 (count sets >75% 1RM)
Score = Load
CFA Home Based – OHS RM – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Load for Day)
Score = Sum of Load x Reps (for all 5 Rnds)
NB – Single Arm – RM Non-dominant then same/similar reps on Dominant
CFA LITE OPTIONS:
Keep loading to a level at which great form can be maintained!
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on email@example.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