Featured Image – Teams at our 2019 East Cape Champs!! See Event Dates below for our upcoming 2022 East Cape Champs!!

Featured Image – Repost from @eastcapechamps …

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za (link in bio).
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#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

 

ONLINE WHITEBOARD/COACHING – 270622 

 

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)

 

ENJOY!

 

RX’ED, LITE and HOME WODS  

 

If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) CrossFit Games Semi-Finals – Fittest in Cape Town 2022 https://games.crossfit.com/article/2022-fittest-cape-town-workouts

 

Event 4

3 attempts for max load of:

3 cleans
+
2 front squats
+
1 jerk (shoulder-to-overhead)

TC – 10 min

Score = Time/TC plus sec/rep missed

NB – Clean (any); Jerk (any)

 

CFA LITE Options:
Focus on maintaining great form! Reduce loading as needed!

 

Subs –

Shoulder –
Clean – Fine or DL
F/Squat – Fine (out rack if DL above)
Jerk – Extra F/Squat

Back –
Back Rehab

Knee –
Clean – Fine (power)
F/Squat – Fine or reduce load/depth as needed
Jerk – Fine

 

then…

 

2) CrossFit Games Semi-Finals – Fittest in Cape Town 2022 https://games.crossfit.com/article/2022-fittest-cape-town-workouts

 

Event 2

10 rounds for time:
1 legless rope climb (15 ft)
Run 170 ft (51.86m)

TC – 11 min

Score = Time/TC plus 1 sec/rep missed

 

CFA/AFL LITE Options:
Run – Space dependant (2×25.93m or 4×12,96m or 7 x 7,62m S-Run)
Home-Based – Towell PU sub for Rope Climbs (6x level Reps) or Towel Rows RX – 6 reps on 25kg/15kg
Int1 – LL-RC (3.7m) or 6 T-PU/T-Rows; 22.5/15kg
Int2 – Half LL-RC (no jump) or 6 T-PU/T-Rows; 22.5/15kg
Int3 – 6 LL-Rope PU or 6 T-PU/6 T-Rows; 20/12kg
Beg1 – 3 Rope Pulls (Ly2Stand – Str)/6 T-Rows; 15/10kg
Beg2 – 3 Rope Pulls (Ly2Stand – Bnt Hips) or 6 T-Ring Rows (1/0.5m)/T-Rows; 12/8kg
Beg3 – 3 Rope Pulls (Sit2Stand) or 6 T-Ring Rows (0.5/0m)/T-Rows; 8/5kg

 

Substitutions:
Shoulder –
LL-RC – Fine or R-PU or T-Rows
Run – Fine

Back –
LL-RC – Fine or Strict T-PU (60% reps)
Run – Airbike (130m)

Knee –
LL-RC – Fine or T-PU
Run – Fine or Airbike (130m)

 

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 CLICK HERE for all the info OR alternatively 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