Featured Image – Teams at the 2019 ECC! This year we are going ONLINE due to COVID-19… Have you seen the 2020 Endurade ONLINE East Cape Champs Workouts yet? If not, CLICK HERE … CrossFit Algoa Members we will be hitting these workouts through next week! Fun Fun Fun!

Score submission and Registration closes 12 Dec 24:00. Open to all, even those stuck at home… Four (4) workouts, 8 days left and only R100 to win awesome Lucky Draw/Participation Prizes!

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 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 – 051220

 

Please find the Whiteboard Explanation and Coaching for today’s workout below…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

ENJOY:)

 

RX, LITE and HOME WOD

 

1a) T/Challenge and Gains Challenge Members – Complete Re-test 1 and/or 2. After the Test complete WOD 2.

 

The rest of the class completes WOD (1b) and 2.

 

1b) Strict Ring Dips RM – E2ndMo2ndM 10 min

 

Score = Total Reps

 

CFA LITE Options:

Int3 – SD (R/B) or 15 Jumpup, lower dwn

Beg1 – SD (B/P) or 12 Jumpup, lower dwn

Beg2 – SPD (str) or Chair Dips (Str)

Beg3 – SPD (bnt) or Chair Dips (bnt)

 

USA Equivalents – CFA LITE Options:

Int3 – SD (R/B) or 15 Jumpup, lower dwn

Beg1 – SD (B/P) or 12 Jumpup, lower dwn

Beg2 – SPD (str) or Chair Dips (Str)

Beg3 – SPD (bnt) or Chair Dips (bnt)

 

then…

 

From 25 Oct 2018…

2) CrossFit HQ WOD (181013 / 140712)

 

For time:

3-minute handstand hold

100 squats

50-meter handstand walk

100 squats

30 handstand push-ups

 

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.

 

TC = 18 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Int1 – 45m HSW

Int2 – 40m HSW ; 1/2 Abm

Int3 – At wall HS Hold; 35m HSW or 12 WW; 2/3 Abm

Beg1 – Reverse Wall Walk Hold; 12 half WW; PPU (61/51cm)

Beg2 – Piked Hold (61cm); Bear Walk (Str); BW (Str); PPU (51cm/Flr)

Beg3 – Piked Hold (51cm); Bear Walk (Bnt); BW (Bnt); PPU (Flr/Kns)

 

USA Equivalents – CFA LITE Options:

Int1 – 148ft HSW

Int2 – 131ft HSW ; 1/2 Abm

Int3 – At wall HS Hold; 115ft HSW or 12 WW; 2/3 Abm

Beg1 – Reverse Wall Walk Hold; 12 half WW; PPU (24/20inch)

Beg2 – Piked Hold (24inch); Bear Walk (Str); BW (Str); PPU (20inch/Flr)

Beg3 – Piked Hold (20inch); Bear Walk (Bnt); BW (Bnt); PPU (Flr/Kns)

 

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 6th 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