Featured Images – Throwback to the 2018 East Cape Champs … floor setup on our Double-Under Snatch couplet speed event!! … 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 – 180722 

 

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

 

Repeat from 8 July 2019…

1) EMOM for 12 min:
Min 1 – 5 Strict C2B Pull-ups (weighted)
Min 2 – 5 Strict Ring Dips (weighted)

Score = Max Load (sum of heaviest load for each)

 

CFA LITE Variations:
Int1/2/3 – same
Beg1 – C2B PU (assist), RD (assist)
Beg2 – 30 RR (walk feet forward), 30 Seated P/Dips (load weight lap)
LITE Scores – Beg1,2,3 simply put 1 and note what used and select appropriate level

 

Substitutions:

Shoulder –
PU – Rev Grip Strict PU or BOR or RR
Dips – plus Pushups (3 for 1)

Back –
PU – Fine but BW
Dips – Fine but Body Weight

Knee –
PU – Fine
Dips – Fine

 

then…

 

2) AMRAP the following for 20 min with a Weight vest on (9.1kg/6.3kg):
400m Bumper Plate Run (25kg/15kg)
10 Burpee Box Vault Overs (122cm/102cm)
15 C2B Pull-ups
20 Push-ups
30 Bumper plate Airsquats (25kg/15kg)

Score = Total Reps

NB – 115 reps/Rnd

 

CFA LITE Variations:
Int1 – No weight vest
Int2 – PU
Int3 – 20/10kg B/plate, PU
Beg1 – 15/10kg B/plate, PU (P/G), B/BVO (76/61cm), PU (t/k)
Beg2 – 10/5kg BPlate, RR (1/0,5m), PU (k)

Substitutions:

Shoulder:
Run – Fine
B-BVO – Fine bu Straight Arm Bps
C2B/PU – Rev Grip Strict PU or BOR or RR
PU – Plus Push-ups
Bmpr AirSquat – Fine

Back:
Run – Airbike (2.5x dist)
B-BVO – Straight Arm Bps, Step-up (Reduce load and height as needed)
C2B/PU – Fine but BW
PU – Fine
Bmpr AirSquat – Airsquat or Hip Thrusters

Knee:
Run – Run or Airbike (2.5x dist)
B-BVO – Step-up (Reduce height as needed)
C2B/PU – Fine
PU – Fine
Bmpr AirSquat – Fine (watch depth/load)

 

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