Featured Image – JP rowing while Belinda and Wilma are doing the official sub… Sumo Deadlift High Pulls, with 1 repetition counting as 10 m moved on a RX load of 20kg for men and 12kg for women!!!

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 
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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 – 290622 

 

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) Practice – Ring/B-MU

 

Score = F0r Quality

 

CFA LITE Options: 
Move to the next level if 80% proficient

 

Sub’s – see below

 

then…

 

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

Event 3

For time:

7 rounds of:

7 ring muscle-ups
7 bar-facing burpees
7 deadlifts (125/84 kg)

 

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

 

BBF Bps standard – Open 2022 std (2nd ft must leave before 1s ft passes over BB)

 

CFA Lite:
Level1(T2) – 7 MU; 119/80kg
Level2(T1) – 6 MU; 113/75kg
Level3 – 6 MU; 109/73kg
Level4 – 6 MU; 106/71kg
Int1 – 5 MU; 100/67kg
Int2 – 6 B-MU(R/B); 94/63kg
Int3 – 6 B-MU(B/P); 91/61kg
Beg1 – 14 PU (P/G); R-Dips(B/P); 84/57kg
Beg2 – 14 RR (1/0.5m); S-PB (Str); 69/46kg
Beg3 – 14 RR (0.5/0m); S-PB (Bnt); 50/34kg

 

Sub’s –
Shoulder:
MU – Lite or Strict PU, Push Ups (or plus push-ups 3 for 1)
BB Facing Burpees – Str arm Bps
DL – Fine

Back:
MU – Strict PU, Push Ups
BB Facing Burpees – Str arm/Box Bps
DL – Hip Thruster

Knee:
MU – Fine (watch jump up/drop off)
BB Facing Burpees – Fine
DL – Fine

 

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