Featured Images – Throwback to the 2018 East Cape Champs … Rob, from The Movement Lab on Handstand Pushups … scroll down for more info on this years competition!! 

 

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) CrossFit HQ – Workout of the Day 220704 / 170202

CrossFit HQ Workout Tips…

https://www.crossfit.com/essentials/workout-tips-for-220704

Badger
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week.
https://www.crossfit.com/workout/2007/12/19#/comments

 

HERO WOD – Badger
3 rounds for time of:
30 squat cleans (43kg/29kg)
30 pull-ups
Run 800 meters

 

TC – 30 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
RX for HB Single/arm work – Any implement (SB/BB/KB/DB/BP) – 35 Reps KB (24/16kg)/DB (25/15kg)
Int1 – 40/27kg or 22.5/16kg, 26 PU
Int2 – 35/25kg or 22.5/16kg, 24 PU
Int3 – 32/20kg or 20/12kg, 22 PU
Beg1 – 25/15kg or 15/10kg, 30 PU (P/G)
Beg2 – 20/12 or 12/78kg, 30 RR (1/0.5m)
Beg3 – 15/8kg or 8/5kg, 30 RR (0.5/0m), Run 600m

 

Substitutions:
Shoulder –
SC – Fine
PU – Rev Grip Strict 60% Reps or BOR/RR
Run – Fine

Back –
SC – Hip Thrusters
PU – Strict PU 60% Reps or RR
Run – Airbike 2.5x dist

Knee –
SC – Fine (reduce depth/load as needed)
PU – Fine (watch jump-up/drop-off)
Run – Fine or Airbike (2.5x dist)/Row (same dist)

 

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