Featured Images – Throwback to the 2017 East Cape Champs … a Trail Run and Obstacle course event. The East Cape Champs is back for 2020… scroll down for more info!! 

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 – 130722 

 

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 Muscle-ups (Ring or Bar)

 

Score = For Quality

 

then…

 

2) CrossFit HQ WOD – 180227 / 210315

For time:
Row 2,000 meters
100 wall-ball shots (9.1/6.3kg to 10ft/9ft)
20 muscle-ups

 

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
25/15kg Thruster sub WB
Row sub – SDHP 20/12kg (10m = 1 Rep)
Int1 – WB/sub Thr (22.5/15kg); 15 MU
Int2 – WB/sub Thr (22.5/15kg); 15 B-MU (R/B)
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg; ; 15 B-MU (B/P)
Beg1 – 200 SDHP (16/10kg); WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); 30 PU (P/G), 30 Dips (B/P)
Beg2 – 180 SDHP (12/8kg); WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg); 30 RR (1/0,5m), 30 SPDips (Str)
Beg3/TC – 150 SDHP (8/5kg); WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg); 30 RR (0,5/0m), 30 SPDips (Bnt)

 

Substitutions:

Shoulder –
Row – Fine bu SDHP – rather Russ KBS
WB/Thr – Front Squats
MU – Rev Grip Strict PU (60% PU reps), PU – plus Pushups (3 for 1)

Back –
Row – Airbike 2.5x dist
WB/Thr – fine or WB Squats (no throw)
MU – Strict PU (60% PU reps), Push-ups

Knee –
Row – Airbike 2.5x dist
WB/Thr – Banded partial Airsquats (or crab walks)
MU – Fine but watch jump-up/drop-off

 

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