Featured Image – One of our evening classes on our Memorial WOD “Thorin”!!   

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 – 060722 

 

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) AMRAP 15 min of:
3 Deadlifts (60kg/40kg)
3 Hang Power Cleans (60kg/40kg)
3 Power Cleans (60kg/40kg)
6 Shoulder 2 OH (60kg/40kg)
50 DU
2 Legless Rope Climbs

 

Score = Total Reps

CFA LITE Options:
Home-Based – Towell PU sub for Rope Climbs (6x level Reps/ascent) or Towel Rows RX – 6 reps/ascent on 25kg/15kg
Rx – DB/KB/BP (Single Impl)- 5,5,5,8 Reps on 25kg/15kg
Int1 – 55/36kg; 22.5/15kg; 45 DU; 2 LL-RC (3.7m) or 6 T-PU/T-Rows;
Int2 – 53/34kg; 22.5/15kg; 40 DU; 2 Half LL-RC (no jump) or 6 T-PU/T-Rows
Int3 – 50/32kg; 20/12kg; 35 DU; 12 LL-Rope PU or 6 T-PU/6 T-Rows
Beg1 – 45/30kg; 15/10kg; 50 SU; 6 Rope Pulls (Ly2Stand – Str)/12 T-Rows
Beg2 – 35/22kg; 12/8kg; 50 SU; 6 Rope Pulls (Ly2Stand – Bnt Hips) or 12 T-Ring Rows (1/0.5m)/T-Rows
Beg3 – 25/17kg; 8/5kg; 40 SU; 6 Rope Pulls (Sit2Stand) or 12 T-Ring Rows (0.5/0m)/T-Rows

 

Substitutions:

Shoulder –
DL – Fine
HPC/PC – Fine or do extra Deads
STOH – Push-ups
LL-RC – Fine or R-PU or T-Rows

Back –
DL – Lighter or Hip Thrusters
HPC/PC – all Hang Muscle Clean/Power Clean or Push-ups
STOH – Strict Press or Push-ups
LL-RC – Fine or Strict T-PU (60% reps)

Knee –
DL – Fine
HPC/PC – Fine (or Muscle clean)
STOH – Push Press or Strict Press
LL-RC – Fine or T-PU

 

then…

 

2) FT:
3 min L-sit
100 Hallow Rocks

 

TC = 10 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Int1 – Weak L-sit; 90 HR
Int2 – Weak L-sit; 80 HR
Int3 – 1 Leg L-sit; 70 HR
Beg1 – T-sit; 80 HR lift
Beg2 – T-sit (1 Ft dwn); 65 Hallow Crunch
Beg3 – F-Bridge; 50 Hallow Crunch

 

Injury Subs:

Shoulder –
L-sit – Fine or FBridge
HR – Fine (Inv arm on belly)

Back –
L-sit – Fine or FBridge
HR – Fine or Front Bridge 2x reps in sec

Knee –
L-sit – Fine or FBridge
HR – 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