Featured Images – Throwback to the 2019 East Cape Champs … Daniel, Audrey and Coach Sam judging them on a tough event with Farmer’s Walks. The East Cape Champs is back for 2022… 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 – 140722 

 

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) Extra rep on FS from last week…
Complete the following complex for Max Load – E2ndMon2ndM for 8 min (4 Rnds)
2 Cleans (any), 1 Jerk (any), 5 Front Squats

 

Score = Load
NB – Clean (any); Jerk (any)

 

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

 

Subs –
See below…

 

then…

 

2) In Teams of 4 AMRAP the following for 16 min (4 Rnds):
1 min – 5m Sled Push (low bar), return 5m Sled Pull (rope – seated) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)
1 min – Wall Walks
1 min – DU
1 min – T2B

 

Score = Total Reps

Note – Sled Push – low bar 1 way, seated rope pull when you return!(5m + 5m = 10 m = 10 reps)

 

CFA LITE Options:
T2B sub RX – Lying Feet 2 Hands
Int1 – same
Int2/3 – WW
Beg1 – Sled 35kg plus 25kg/Sled 35kg only; Half WW; SU; HLR (Lying K2H)
Beg2 – Sled same; 1-step WW; SU; HKR (Lying K2H)
Beg3 – Sled same; Worm Walk; SU; Sit K2C

 

Substitutions:

Shoulder –
SP, SP – Fine or drag sled w rope
WW – Push-ups w opp sh taps (9 for 1)
DU/SU – Fine
T2B – Lying Ft to hands (inv arm on belly)

Back –
SP, SP – Fine (reduced load)
WW – Push-ups w opp sh taps (9 for 1)
DU/SU – Calf Pulses
T2B – Front Bridge

Knee –
SP, SP – Fine (reduced load)
WW – Fine (watch drop off)
DU/SU – Calf Pulses
T2B – Fine (Watch jump-up/down)

 

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